Iindidi ezi-7 ezinomdla zezihluma zeembotyi

Umxholo

• 1. Ukuntshula kweembotyi zezintso
• 2. Amahlumelo eelentile
• 3. I-ertyisi ihluma
• 4. Ichickpea ihluma
• 5. Amahlumelo eembotyi zeMung
• 6. Ihlumelo leembotyi zesoya
• 7. Iibhontshisi ze-Adzuki
• Ukuhluma imiyalelo
• Amanyathelo okhuseleko ekutyeni iimbotyi zembotyi
• Umgca wezantsi

Ukuhluma yinkqubo yendalo ekhokelela ekuhlumeni kweembewu, iinkozo, imifuno, kunye nembotyi.

Iibhontshisi zezityalo ziyingxube eqhelekileyo kwiisaladi kunye neitya zaseAsia ezifana ne-fries-fries, kwaye kukho iintlobo ezininzi.

Unokufumana iintlobo ezahlukeneyo zeembotyi kwivenkile yakho yendawo okanye uzihlume ngokwakho.

Uphando lubonisa ukuba ukuhluma kulonyusa kakhulu ixabiso lesondlo sokutya ngokuphucula ukwenziwa kokutya kunye nomgangatho wezakha mzimba ezithile, ezinje ngeeproteni.

Ngaphezulu, amahlumela achazwe njengamagunya ombane anesondlo aneempembelelo zokukhuthaza impilo (,,).

Nazi iintlobo ezisixhenxe ezinomdla zezihluma zeembotyi.

1. Ukuntshula kweembotyi zezintso

Imbotyi yezintso (Phaseolus vulgaris L.) luhlobo lweembotyi eziqhelekileyo ezafumana igama lazo kwimo yazo efana nezintso.

Amahlumela abo aneeprotheyini ezininzi kwaye aneekhalori eziphantsi kunye neecarbs. Ikomityi enye (184 gram) yeembotyi zivelise iipakethi ():

• Iikhalori: 53
• IiCarbs: 8 iigrem
• Iprotheni: 8 iigrem
• Amafutha: 1 gram
• Vitamin C: Iipesenti ezingama-79 zeXabiso leMihla ngemihla (DV)
• Umntu: Iipesenti ezingama-27 ze-DV
• Intsimbi: I-8% ye-DV

Ezi zihluma ziphezulu kwi-melatonin, imolekyuli eveliswa ngumzimba wakho ukulawula umjikelo wokulala. I-Melatonin ngokufanayo ineempawu zokulwa ne-antioxidant ekhusela umzimba wakho kwii-radicals zasimahla, eziyimixube eyingozi enokubangela ukonakala kweseli (,).

Ngelixa umzimba wakho uvelisa i-melatonin ngokwendalo, ukuveliswa kwayo kuyancipha ngobudala. Abaphandi bakholelwa ukuba amanqanaba athotyiweyo anokuqhagamshelwa kwimicimbi yezempilo njengoko uneminyaka yobudala ().

Izifundo ezininzi zinxibelelanisa ukungena kwe-melatonin kumngcipheko wokuncipha kwezifo ezingapheliyo, ezinje ngohlobo lweswekile 2 kunye nesifo sentliziyo (,,,).

Isifundo seminyaka eli-12 kwabasetyhini abangama-370 bafumanisa ukuba abo banamanqanaba asezantsi e-melatonin babenomngcipheko ophezulu kakhulu wohlobo lweswekile yesi-2 ().

Okwangoku, olunye uphononongo lufumanise ukuba emva kokondla iigundane isicatshulwa esivela kwizityalo zeembotyi zezintso, amanqanaba egazi le-melatonin anyuke nge-16% ().

Nangona kunjalo, uphando oluthe kratya ebantwini luyafuneka.

Iibhontshisi zezintso ezihlumayo zezona zilungileyo ziphekwayo. Ungabilisa, usonge, okanye ubangxenge, emva koko ubongeze kwizitya ezinje ngestews kunye neeodles.

Amahlumela eembotyi zezintso aphezulu kakhulu kwii-antioxidants, ezinje nge-vitamin C kunye ne-melatonin. I-Melatonin ikholelwa ekunciphiseni umngcipheko wohlobo lwe-2 yeswekile kunye nesifo sentliziyo.

2. Amahlumelo eelentile

Iilentili zizimbotyi eziza ngemibala eyahlukeneyo, zonke ezinokuthi zihlume ngokulula ukuphucula ixabiso lesondlo.

Ikomityi enye (iigramu ezingama-77) iipakethi zezihlumelo zelentil ():

• Iikhalori: 82
• IiCarbs: Iigrama ezili-17
• Iprotheni: 7 iigrem
• Amafutha: 0.5 grams
• Vitamin C: I-14% ye-DV
• Umntu: I-19% ye-DV
• Intsimbi: I-14% ye-DV

Inkqubo yokuhluma inyusa umxholo weelensi ze-phenolic ngokutsala i-122%. Iiphenolic compounds liqela lezityalo ezichasayo ezinokubonelela nge-anticancer, anti-inflammatory, kunye ne-anti-allergenic iipropathi (,).

Ngenxa yokwanda kwamandla e-antioxidant, amahlumelo e-lentil anokunciphisa i-cholesterol ye-LDL (embi), amanqanaba aphezulu anokuthi andise umngcipheko wokuba nesifo sentliziyo, udidi lweswekile lwesibini, kunye nokutyeba kakhulu (,,).

Uvavanyo olunye lweeveki ezisi-8 kubantu abangama-39 abanesifo seswekile sesi-2 lubonakalise ukuba ukutya ikomityi ye-3/4 (i-60 gram) yamahlumelo e-lentil yonke imihla kunciphisa i-triglyceride kunye ne-LDL (embi) amanqanaba e-cholesterol ngelixa isonyusa i-cholesterol ye-HDL (elungileyo), xa kuthelekiswa neqela lolawulo ( ).

Okwangoku, uphando olongezelelekileyo luyafuneka ukuxhasa oku kufunyanwa.

Ngokungafaniyo neembotyi zeembotyi zezintso, ihlumelo lentilili zinokonwabela zombini ziphekiwe okanye ziluhlaza. Zizame kwisaladi oyithandayo okanye isandwich, okanye uzongeze kwiisuphu okanye kwimifuno ebilayo.

Ihlumelo le-lentil lipakisha ixabiso eliphezulu lee-antioxidants ezinokwehlisa amanqanaba e-cholesterol. Kananjalo, oku kunokunceda ukunciphisa umngcipheko wesifo sentliziyo.

3. I-ertyisi ihluma

I-Pea ihluma iyaphawuleka ngenxa yencasa yayo emnandi. Zombini ii-ertyisi eziluhlaza nezityheli zinokuhluma.

Banesondlo kakhulu, bepakisha ikomityi enye (i-120 yeegram) ():

• Iikhalori: 149
• IiCarbs: Iigram ezingama-33
• Iprotheni: Iigrama ezili-11
• Amafutha: 1 gram
• Vitamin C: I-14% ye-DV
• Umntu: Iipesenti ezingama-43 ze-DV
• Intsimbi: I-15% ye-DV

I-Pea sprouts iqulethe phantse kabini isixa sefolate (B9) njengee-ertyisi eziluhlaza. Ukusilela kule vithamini kunokubangela ukuzalwa okungaqhelekanga, njengentliziyo kunye ne-neural tube defects (,).

Iziphene zetyhubhu ye-Neural zenzeka xa amathambo ajikeleze umqolo okanye ukhakhayi lomntwana wakho engakhuli kakuhle, oko kunokukhokelela kwingqondo okanye kwintambo yomqolo ekuvezweni ekuzalweni.

Izifundo zibonakalisa ukuba i-folic acid yongeza ukunciphisa imeko yeziphene ze-neural tube phakathi kwabafazi abakwiminyaka yokuzala (,).

Iingcali zezempilo zikwacebisa ukutya ukutya okune folate, njengee-ertyisi ezikhulayo.

I-Pea ihluma ithenda ngakumbi kunezona zininzi zihluma. Zidibana kakuhle kunye nemifuno enamagqabi kwiisaladi kodwa zinokukoyikwa-kuthosiwe.

I-ertyisi ihluma ilayishwe nge-folate, isondlo esibalulekileyo sokuthintela iziphene zentliziyo kunye ne-neural tube.

4. Ichickpea ihluma

Ichickpea ihluma kulula ukwenza kwaye ithathe malunga neentsuku ezimbini ukuhluma, okukhawulezayo.

Bapakisha iiprotheyini ezingaphezulu kwezinye izihluma kwaye zilayishwe ngezakha mzimba. Ikomityi enye (i-140 yeegram) yezihluma ze-chickpea ():

• Iikhalori: 480
• IiCarbs: Iigrama ezingama-84
• Iprotheni: Iigrama ezingama-36
• Amafutha: 8 iigrem
• Vitamin C: I-5% ye-DV
• Intsimbi: I-40% ye-DV

Into enomdla kukuba, ukuhluma kubonisiwe kukonyusa kakhulu umxholo we-isoflavone kwii-chickpeas ngaphezulu kwama-100. I-Isoflavones yiphytoestrogen- indawo esekwe kwisityalo elinganisa indima yehomoni estrogen (,,).

Kuba amanqanaba e-estrogen aqala ukwehla xa abasetyhini befikelela exesheni, ukutya ukutya okune-phytoestrogen kunokunceda ukunciphisa iimpawu ze-menopausal, kubandakanya i-osteoporosis kunye namanqanaba aphezulu e-cholesterol egazini (,).

Isifundo seentsuku ezingama-35 kwiigundane sigqibe ekubeni idosi yemihla ngemihla yehlumela lechickpea ikhupha kakhulu ukunciphisa amathambo ().

Olunye uphononongo lweempuku lwaqukumbela ukuba ukufakwa kwemihla ngemihla kweentshontsho ezintsha kunciphisa amanqanaba e-cholesterol kunye ne-triglyceride ngelixa isonyusa amanqanaba e-cholesterol ye-HDL (elungileyo). Oku kuphakamisa ukuba amahlumela e-chickpea anokunceda ukuthintela isifo sentliziyo ().

Nangona kunjalo, uphando lomntu luyafuneka.

Iichickpeas ezihlwayelweyo zinokutyiwa ziluhlaza njenge-snack ekhawulezileyo nesinempilo okanye edityanisiweyo ukwenza i-hummus eluhlaza. Ziyakwazi ukuphekwa kwiisobho okanye kwi-veggie burger.

Ichickpea ihluma iphezulu kakhulu kwiiproteni kunye ne-isoflavones, iphytoestrogen enokunceda ekunyangeni iimpawu zokuyeka ukuya exesheni.

5. Amahlumelo eembotyi zeMung

Amahlumelo eembotyi ze-Mung aphakathi kwezona ziqhamo ziqhelekileyo zembotyi.

Zivela kwiimbotyi ze-mung, ezilinywa ikakhulu eMpuma ye-Asiya kodwa zaziwa kakhulu kwiindawo zokutyela nakwiivenkile ezininzi zaseNtshona.

Banobalo lwekhalori olusezantsi kakhulu, kunye nekomityi enye (104 iigrem) enikezela ():

• Iikhalori: 31
• IiCarbs: Iigrama ezi-6
• Iprotheni: Iigrama ezi-3
• Vitamin C: I-15% ye-DV
• Umntu: I-16% ye-DV
• Intsimbi: I-5% ye-DV

Ukuntshula kwandisa ubhontshisi we-mung ’flavonoid kunye nevithamin C imixholo ukuya kuma-7 nama-24 amaxesha ngokwahlukeneyo. Kananjalo, oku kunyusa iipropathi zabo zokulwa ne-antioxidant ().

Ngaphezulu, olunye uphando ludibanisa la mahlumelo nezibonelelo ezinokubakho zomhlaza ngokulwa nomonakalo omkhulu wasimahla ().

Kwangokunjalo, isifundo esenziwe ngetyhubhu yovavanyo kwiiseli zomntu eziphathwe ngolu hlobo lufumene isiphumo esinetyhefu kwiiseli zomhlaza- kungekho monakalo kwiiseli ezisempilweni ().

Oko kwathethi, gcinani engqondweni ukuba uphando lomntu luyimfuneko.

Amahlumelo eembotyi ze-Mung asisitya esikhulu sokutya sase-Asia kwaye ke agqibelele kwizitya ezinjengeerayisi eqhotsiweyo kunye nemisinga yentwasahlobo.

Ukuhluma kwandisa ubhontshisi we-mung umsebenzi we-antioxidant, onokuthi uphucule iipropathi zabo zokulwa nomhlaza. Nangona kunjalo, uphando olongezelelweyo luyafuneka.

6. Ihlumelo leembotyi zesoya

Ihlumelo leembotyi zesoya sisithako esidumileyo kwizitya ezininzi zaseKorea. Zikhulile ngokuhluma kweembotyi zesoya.

Ikomityi enye (70 gram) yeepakethi zezihluma zesoya ():

• Iikhalori: 85
• IiCarbs: 7 iigrem
• Iprotheni: 9 iigram
• Amafutha: 5 iigrem
• Vitamin C: I-12% ye-DV
• Umntu: I-30% ye-DV
• Intsimbi: I-8% ye-DV

Ukuhluma kunciphisa amanqanaba esoya e-phytic acid, eyi-antinutrient ebopha kwizimbiwa ezifana ne-iron, kuphazamisa ukufunxeka kwazo. Umzekelo, ubisi lwe-soy kunye ne-tofu eyenziwe ngamahlumela ukuya kuthi ga kwi-59% kunye ne-56% ye-phytic acid, ngokulandelanayo, kuneemveliso ezingantshuliswanga (36,).

Ke ngoko, amahlumelo eembotyi zesoya angenza ukuba intsimbi engeyiyo-heme- uhlobo lwesinyithi olufumaneka kwizityalo- ifumaneke ngakumbi emzimbeni wakho)

Xa amanqanaba e-iron ephantsi, awunako ukuvelisa i-hemoglobin eyaneleyo-iprotein ekwiiseli ezibomvu zegazi ezihambisa ioksijini kuwo wonke umzimba wakho. Oku kunokukhokelela ekuswelekeni kwe-anemia.

Isifundo seenyanga ezi-6 kumantombazana angama-288 anentswelo yokunqongophala kwe-iron afumanise ukuba abo basela i-ounces ezi-3 (100 ml) yobisi lwe-soy oluhlumayo ngemini bawanyuse kakhulu amanqanaba e-ferritin, eyiprotein egcina i-iron emzimbeni wakho ().

Kwangokunjalo, uphononongo lweeveki ezi-2 kwiigundane ezikule meko zaqaphela ukuba isongezelelo sehlumelo seembotyi zesoya siphakamise amanqanaba e-hemoglobin kulawo eempuku ezisempilweni ().

Kananjalo, iimbotyi zesoya ezihlumayo zinokunceda ukuthintela nokunyanga olu hlobo lwe-anemia. Konke okufanayo, uphando oluthe kratya luyafuneka.

Ihlumelo leembotyi zesoya zinobunkunkqele kunye nokutya okune nutty. Ziqhele ukutyiwa ziphekiwe kwaye zenze ukudibanisa okumnandi kwii-casseroles kunye ne-stews.

Amahlumelo eembotyi zesoya anokunceda ekwenzeni i-iron ifumaneke ngakumbi emzimbeni wakho ngenxa yomxholo osezantsi we-antinutrient. Ke, ezi zihluma zinganceda ukunyanga i-anemia yokunqongophala kwentsimbi.

7. Iibhontshisi ze-Adzuki

Iimbotyi ze-Adzuki yimbotyi encinci ebomvu elinywa eMpuma Asia kwaye ifana kakhulu neembotyi ze-mung.

Ikomityi e-1 (133 iigrem) enikwa iipakethe zeembotyi ze-adzuki ():

• Iikhalori: 466
• IiCarbs: Iigrama ezingama-84
• Iprotheni: Iigrama ezingama-31
• Amafutha: 1 gram
• Vitamin C: I-17% ye-DV
• Intsimbi: I-40% ye-DV

Njengoninzi lweembotyi ezihlumayo, ukuhluma kweembotyi ze-adzuki kunyusa umxholo wazo we-phenolic antioxidant ngama-25%. Elona qela libalaseleyo le-phenolic kula mahlumelo yi-sinapic acid ().

I-Sinapic acid ineempawu ezininzi ezonyusa impilo, kubandakanya ukuphuculwa kolawulo lweswekile yegazi kunye nokuchasana nokudumba, intsholongwane, kunye neziphumo ze-anticancer ().

Izifundo zezilwanyana zicebisa ukuba i-sinapic acid inciphise amanqanaba eswekile yegazi kunye nokuchasana kwe-insulin kwiigundane ezinesifo seswekile (,).

Ukanti, akucaci nokuba izihluma zeembotyi ze-adzuki zinempembelelo efanayo na ebantwini. Izifundo ezongezelelweyo ziyafuneka.

Iibhontshisi zeembotyi ze-Adzuki zinencasa ye-nutty kwaye zinokongezwa ziluhlaza kwiisaladi, ezisongelayo kunye nee-smoothies. Ungazipheka ngeesuphu.

Iibhontshisi ze-Adzuki ziqhayisa i-sinapic acid, enokunceda ukulawula iswekile yegazi. Nangona kunjalo, uphando oluthe kratya luyafuneka.

Ukuhluma imiyalelo

Ngelixa ungathenga iintlobo ezahlukeneyo zeembotyi kwivenkile kunye nakwiivenkile ezikhethekileyo, kuya kufuneka uhlume iintlobo ezithile ngokwakho.

Ukuqala, uya kufuna ukuthenga iimbotyi eziluhlaza, ezomileyo, uze ulandele la manyathelo.

1. Hlanganisa iimbotyi zakho ukususa naluphi na ukungcola okanye amatye. Beka kwisitya seglasi.
2. Gcwalisa malunga no-3/4 wengqayi ngamanzi abandayo, emva koko uyigubungele ngelaphu okanye umnatha kwaye uyikhusele ngebhanti yerabha.
3. Vumela iimbotyi zifunxe iiyure eziyi-8 ukuya kwezi-24 okanye zide zande ziye kubukhulu bazo kabini. Ngokwesiqhelo, imbewu enkulu ifuna ukuntywila ixesha elide.
4. Ukucoca amanzi engqayini, uphinde uwogqume ngelaphu, kwaye ujike ujonge ezantsi ukuze uqhubeke nokukhupha iiyure ezimbalwa.
5. Hlanganisa iimbotyi ngobumnene uze uphinde ukhuphe. Phinda eli nyathelo amaxesha ama-2-3 ngemini kangangeentsuku ezi-1 ukuya kwezi-4 okanye de ube ulungile.

Ukuphela kwale nkqubo, kuya kufuneka uqaphele amahlumela akhula kwimbewu. Ubude bokugqibela behlumelo buxhomekeke kuwe - ngokuya ubagcina engqayini, kokukhona baya kukhula.

Amanyathelo okhuseleko ekutyeni iimbotyi zembotyi

Ngokubanzi, amahlumela kukutya okonakala kakhulu.

Banomngcipheko ophezulu wosulelo lwebhakteria, njengokuvela Salmonella okanye E. coli, ngenxa yendawo efumileyo efunekayo ekukhuleni kwabo.

Zombini Salmonella kwaye E. coli kunokubangela ukutyhefa kokutya, okunokubangela urhudo, ukugabha kunye neentlungu esiswini ().

Umzekelo, uqhambuko luka-2011 lweswekile eJamani luchaphazele abantu abangama-26 abathe baxela amahlumelo ().

Abasemagunyeni bancomela ukuhlanjwa ngokucocekileyo ngaphambi kokutyiwa, ngakumbi ukuba uceba ukuyitya iluhlaza. Abantu abanamajoni omzimba abuthathaka, njengabantwana, abadala, kunye nabasetyhini abakhulelweyo, kufuneka batye kuphela amahlumela aphekiweyo.

Amahlumela kulula ukwenza ekhaya. Nangona kunjalo, banxulunyaniswa netyhefu yokutya ngenxa yomngcipheko wabo omkhulu wongcoliseko olusuka Salmonella kwaye E. coli. Kufuneka uzihlambe kakuhle okanye uzipheke ukunciphisa umngcipheko wosulelo.

Umgca wezantsi

Ukuhluma yindlela yendalo yokunyusa iprofayili yesondlo yeembotyi, njengoko inyusa umxholo wazo wokulwa ne-antioxidant kwaye inciphisa amanqanaba e-antinutrient.

Amahlumela anokubonelela ngezibonelelo ezininzi zempilo, kubandakanya ukuphuculwa kolawulo lweswekile yegazi, ukunciphisa iimpawu zokuyeka ukuya exesheni, kunye nomngcipheko ophantsi wesifo sentliziyo, i-anemia kunye neziphene zokuzalwa.

Ukutya okumnandi, okunqabileyo kunokwenza ukongeza okuhle kwisaladi yakho elandelayo okanye ukuhambisa-gazinga.