Okuqukethwe kwe-athikili
ubhontshisi omnyamaIgama lesayensi (Phaseolus vulgaris). Ngobuchwepheshe, ingelinye lamalungu angama-500 omndeni kabhontshisi wezinso.
Eminyakeni engu-7 edlule, ubhontshisi omnyama Kubhekwa njengokudla okubalulekile kubantu baseMelika Ephakathi nabaseNingizimu. Ngakho-ke, isasetshenziswa kabanzi ku-American cuisine.
ubhontshisi omnyamaInezinzuzo zezempilo ezimangalisayo emzimbeni. Icebile amaprotheni, i-fiber, i-flavonoid antioxidants futhi ngenxa yokuthi iqukethe i-omega-3 fatty acids, inikeza izinzuzo zayo.
Kulo mbhalo izinzuzo ubhontshisi omnyama kanye nolwazi lokudla okunempilo kuzonikezwa.
I-Black Beans Nutritional Value
I-Lif
ubhontshisi omnyama fibre inothe ngo Ukuphakelwa kwenkomishi eyodwa kuqukethe amagremu angu-15 wefayibha. I-soluble fiber inenzuzo ekusebenzeni kwamathumbu futhi ivimbele ukuqunjelwa. Ngakolunye uhlangothi, lolu hlobo lwefayibha lwehlisa i-cholesterol namazinga kashukela egazini.
ubhontshisi omnyama Ukudla okufana ne-fiber kukwenza uzizwe usuthi isikhathi eside futhi kuvimbele ukudla ngokweqile, ngoba kufanele ukuhlafune isikhathi eside ngenxa yemvelo yakhona ene-fibrous. Ngakho-ke, kuyasiza ukunciphisa umzimba.
Akugcini lapho, i-fiber iphinde inciphise amathuba okuba nezifo zomdlavuza njengomdlavuza we-colorectal.
Ama-antioxidants
Kunezinhlobonhlobo eziningi zama-antioxidants ezingatholakala emvelweni futhi zizuze izingxenye ezahlukene zomzimba. Esinye sezidlo ezicebile nge-antioxidant, ubhontshisi omnyamad.
Ama-antioxidantsKuyasiza ukulinganisa ama-radicals mahhala alimaza amaseli. Ngaphezu kwalokho, ukudla okunjalo kunciphisa izifo zenhliziyo nezinhlobo ezahlukene zomdlavuza.
Umzimba uthola iningi lama-antioxidants owadingayo kulokho esikudlayo. amavithamini A, C no-E, ama-polyphenols kanye namanye amaminerali athile afana ne-selenium, ama-antioxidants aqinisa isimiso sethu somzimba sokuzivikela.
Kungavimbela umuntu ekutholeni i-HIV. Ucwaningo olwenziwa ngo-Okthoba 2012 lwabonisa ukuthi uvithamini C ungasiza ekuvimbeleni umdlavuza webele kwabesifazane.
Ama-Antioxidants nawo ahlinzeka ngemiphumela elwa nokuguga. Kutholakale isixhumanisi phakathi kokubambezeleka kwenqubo yokuguga nezimpawu ezifana nokulahlekelwa inkumbulo.
amaprotheni
ubhontshisi omnyama amaprotheni inothe ngo Ngakho-ke, kungenye yezidlo ezithandwa ama-vegans. Uma kuqhathaniswa nenyama engenamafutha, ubhontshisi omnyamaIqukethe amaprotheni, amanye amafutha agcwele, kanye ne-cholesterol engu-zero.
amaprotheniIbalulekile ekukhuleni nasekwakheni imisipha ethambile. Ngakolunye uhlangothi, labo abafuna ukulahlekelwa amafutha kufanele banake ukudla amaprotheni.
Ama-Amino Acids kanye ne-Molybdenum
ubhontshisi omnyama amino acid kanye molybdenum Zicebile ngemisoco, esiza isimiso sethu sezinzwa sisebenze kahle. Enye yamavithamini athile atholakala kulo bhontshisi i-folate, eyaziwa nangokuthi i-vitamin B9.
Lezi zinendima ebalulekile ekulawuleni ama-amino acid athile adingwa isimiso sethu sezinzwa.
Ngaphandle kwe-Vitamin B9, abantu ngabanye baba nezimo ze-neurodeergenerative ezifana nesifo i-Alzheimer's nesifo sika-Parkinson. Ngaphezu kwalokho, i-molybdenum inikeza ukusebenza okungcono kwama-enzyme angu-7 emzimbeni.
Okokugcina, ucwaningo luye lwabonisa ukuthi ukuphuza njalo le mineral kunganciphisa ukungabi namandla kanye nokungasebenzi kahle kwe-erectile kwamadoda amadala.
I-Vitamin B1
I-Vitamin B1 noma i-thiamine inyusa ukukhiqizwa kwamandla. ubhontshisi omnyamaIhle kakhulu ekwehliseni izinkinga ngohlelo lwezinzwa, inhliziyo nesistimu yokugaya ukudla kanye nakubantu abanovithamini B1.
Enye indima ebalulekile kavithamini B1 ukusekela kwayo isimiso sezinzwa. Ngevithamini B1, ukwakheka nobuqotho bamaseli ebuchosheni kugcinwa. Kulokhu, kuvimbela ukulimala kwengqondo, ikakhulukazi ezinganeni ezincane ezinokuthuthukiswa kobuchopho.
Izinzuzo zikabhontshisi omnyama
Ukugcina impilo yamathambo
ubhontshisi omnyamainani elikhulu le-iron, i-phosphorus, i-calcium, i-magnesium, i-manganese, ekhuthaza ukwakhiwa kwamathambo nokuvikela, Ithusi ve zinc Iqukethe.
Kokubili i-calcium ne-phosphorus zibalulekile emathanjeni ethu. Ngakolunye uhlangothi, insimbi ne-zinc nakho kunendima ebalulekile ekugcineni impilo yamathambo.
I-Magnesium idlala indima ebalulekile ekuhlanganiseni amaprotheni, ukusebenza kwezinzwa, ukulawula ushukela wegazi, ukukhululwa kwe-neurotransmitter, ukulawulwa komfutho wegazi kanye ne-metabolism yamandla.
DemirInikeza ukwesekwa komoyampilo emzimbeni. Lokhu ukulethwa kwe- hemoglobin, umthwali okahle womoya-mpilo, emangqamuzaneni abomvu egazi nezingxenye zawo.
Uma umuntu edla ngaphansi kwenani elijwayelekile le-iron, amandla omzimba okumelana nokuqeqeshwa okuqinile azokwehla.
Ngaphezu kwalokho, ukwehla kwenani legazi emzimbeni kuzoholela ekuwohlokeni kwezakhi ezibalulekile ezifana ne-vitamin B12, i-folate, ithusi kanye ne-vitamin A.
ukulawula ushukela wegazi
ubhontshisi omnyamaKuyasiza ukulinganisa amazinga kashukela egazini ngenhlanganisela yamaprotheni kanye ne-fiber kuwo.
Uma kuqhathaniswa nabanye ushukela wokudla, amaprotheni kanye nefayibha kuhamba ngesilinganiso esimaphakathi. Lokhu kubangela ukunyakaza okuzinzile komgudu wethu wokugaya ukudla okwenza kube lula ukuhlukanisa izingxenye zokudla futhi kuvimbele ukukhuphuka kukashukela egazini.
Izifundo mayelana nesifo sikashukela sohlobo II, ubhontshisi omnyamaibonise ukuthi ama-enzyme e-alpha-amylase emzimbeni wethu anganciphisa umsebenzi.
Ukuvimbela ingozi yesifo senhliziyo
ubhontshisi omnyamaI-fiber, i-potassium, i-folate, i-vitamin B6 kanye nokuqukethwe kwe-phylonutrium okutholakala kumsedari kuvimbela isifo senhliziyo ngokunciphisa ingozi yokuthola i-cholesterol eningi kushukela wegazi.
Kokubili i-vitamin B6 ne-folate ivimbela ukuthuthukiswa kwe-homocysteine. Ukudla kakhulu i-homocysteine kulimaza imithambo yegazi okuzogcina kuholele esifweni senhliziyo.
Ngakolunye uhlangothi, izingxenye ze-quercetin ne-saponin zisiza ukuvikela inhliziyo. i-quercetinKuyingxenye elwa nokuvuvukala enciphisa ingozi ye-atherosclerosis kanye nokuvikela umonakalo obangelwa i-cholesterol ye-LDL.
Ngaphezu kwalokho, ucwaningo luye lwabonisa ukuthi ama-saponins anamandla okwehlisa i-lipid yegazi kanye namazinga e-cholesterol emzimbeni wethu.
ukuthuthukisa ukugaya
Njengoba kushiwo ngenhla, ubhontshisi omnyamaInothile nge-fiber, eyenza kube lula ukugaya.
Ngaphezu kwalokho, i-fiber isebenza njengomshanelo womgudu wokugaya ukudla, ishanela yonke imfucuza ukuze ivimbele amagciwane angalinganiseli ezitshalo zamathumbu. Iphinde ivimbele izimo zokugaya ukudla njengokuqunjelwa, i-IBS nokunye okuningi.
Abacwaningi abahlukene baye bafakazela ukuthi i-fiber inamandla okuvimbela umdlavuza wekoloni ngenxa yokuminyana. Ngaphezu kwalokho, iphinde igcine izinga le-pH elivamile lomzimba, iqinisekisa izinga elilinganayo le-asidi ne-alkali.
Isiza ukunciphisa umzimba
ubhontshisi omnyama kilojoule Inikeza ama-calories angu-100 nge-338 amagremu. Iphinde ikuvimbele ukuthi ungadli kakhulu ngenxa yefiber equkethe. Lokhu kusho ukuthi ngeke udle ukudla okulula okungadingekile okuzongeza ama-calories engeziwe.
Ngenxa yokuthi iqukethe i-fiber, igcina igcwele futhi iqukethe inani elifanele lama-calories Ukudla kukabhontshisi omnyama Iwumthombo wokudla ongakhethwa yilabo abakwenzayo.
Ukudla Ubhontshisi Omnyama
Ngokungafani nokunye ukudla, unyaka wonke ubhontshisi omnyama ingatholakala. ubhontshisi omnyama ethinini Uma ucabanga ukuthenga, khetha imikhiqizo engenayo i-sodium, bese ukhipha amanzi bese ugeza ubhontshisi kahle ukuze ususe okuqukethwe kwe-sodium.
ubhontshisi omnyama owomile Uma uzopheka, geza kahle ukuze ususe uthuli nokunye ukungcola, ucwiliswe emanzini ahlanzekile amahora ayisishiyagalombili kuya kwayishumi ngaphambi kokupheka.
Ubhontshisi Omnyama Ulimaza
Yonke imidumba iqukethe ama-galactans kashukela ayinkimbinkimbi okunzima ukuthi isisu siyigaye. Ngamanye amazwi, uma udla kakhulu, ungase ube negesi emathunjini kanye nobuhlungu besisu.
ubhontshisi omnyama Iqukethe i-purine. Ukusetshenziswa ngokweqile kwalesi sithako kungaholela ezinkingeni zempilo ezifana ne-gout nokwakheka kwamatshe ezinso. Ngaphandle kukabhontshisi, kufanele unciphise noma ulinganisele okunye ukudla okuqukethe ama-purines.
Abanye abantu babhekana nokungakhululeki kokugaya ukudla lapho bedla ubhontshisi ngenxa ye-fiber ephezulu kanye nesitashi. Uma kukubangela ukungakhululeki okunjalo, cwilisa ubhontshisi omisiwe omnyama ngobusuku bonke ngaphambi kokupheka.
Lokhu kusiza ukunciphisa ezinye izinhlanganisela ezingadala izinkinga zokugaya ukudla, okuhlanganisa igesi nokuqunjelwa.
Ngenxa yalokho;
ubhontshisi omnyama Iyisakhi esinikeza izinzuzo ezibalulekile. Lamabhontshisi amancane anezinzuzo ezinkulu, njengokusiza uhlelo lwethu lokugaya ukudla lusebenze kahle, ukunciphisa ingozi yezifo ezinjengomdlavuza, isifo sikashukela, izimo zezempilo kanye namathambo angenampilo, ukulondoloza izingxenye ezilinganiselwe zomzimba wethu ngisho nokulahlekelwa isisindo.
Imibhalo Okufanele Uyifunde
