I-Peas-Eyed Peas (iiCowpeas): Amanqaku esondlo kunye nezibonelelo

Umxholo

• Iprofayile yesondlo
• Izibonelelo ezinokubakho
• Ukuxhasa ukwehla kobunzima
• Khuthaza impilo yokwetyisa
• Yandisa impilo yentliziyo
• Ungazifaka njani kwindlela otya ngayo
• Ukulumkela
• Umgca wezantsi

I-erty eyed peas, ekwabizwa ngokuba zii-cowpeas, zizityalo zembotyi eziqhelekileyo ezilinywa kwihlabathi liphela.

Ngaphandle kwegama labo, ii-peas ezinamehlo amnyama ayizizo ii-ertyisi kodwa ziluhlobo lweembotyi.

Ngokuqhelekileyo zikhanyayo ngombala kwaye zibonisa indawo enkulu emnyama, emdaka, okanye ebomvu efana neliso.

Iipeyisi ezinamehlo amnyama zinencasa eyomeleleyo, enencasa kwaye zihlala zithathwa njengesiqhelo kukutya kwaseIndiya nakwisiko laseZantsi.

Eli nqaku liphonononge iinyani zesondlo, izibonelelo, kunye nokusetyenziswa kwee-erty eyed peas.

Iprofayile yesondlo

Iipeyisi ezinamehlo amnyama zixinene kakhulu zizondlo, zipakisha ifayibha eninzi kunye neprotein kulowo nalowo ukhonzayo.

Ikwangumthombo olungileyo weemicronutrients ezininzi ezibalulekileyo, kubandakanya i-folate, ithusi, i-thiamine, kunye nentsimbi.

Ikomityi enye (i-170 yeigram) yee-ertyisi zamehlo amnyama ziqulathe oku kulandelayo ():

• Iikhalori: 194
• Iprotheni: Iigrama ezili-13
• Amafutha: 0.9 iigrem
• IiCarbs: Iigrama ezingama-35
• Ifayibha: Iigrama ezili-11
• Umntu: I-88% ye-DV
• Ibhrasi: I-50% ye-DV
• Thiamine: I-28% ye-DV
• Intsimbi: Iipesenti ezingama-23 ze-DV
• Iphosphorus: Iipesenti ezingama-21 ze-DV
• Magnesium: Iipesenti ezingama-21 ze-DV
• Zinc: I-20% ye-DV
• Potassium: I-10% ye-DV
• Vitamin B6: I-10% ye-DV
• Selenium: I-8% ye-DV
• URiboflavin: I-7% ye-DV

Ukongeza kwizakhamzimba ezidweliswe apha ngasentla, ii-erty zamehlo amnyama ziphezulu kwii-polyphenols, eziyimixube esebenza njenge-antioxidants emzimbeni ukukhusela ukonakala kweseli nokukhusela kwizifo ().

Iipeyisi ezinamehlo amnyama ziphezulu kwiprotein kunye nefayibha, kunye nee-micronutrients ezinje nge folate, ithusi kunye ne thiamine.

Izibonelelo ezinokubakho

Iipeyisi ezinamehlo amnyama zinxulunyaniswa nenani lezibonelelo zempilo ezinamandla.

Ukuxhasa ukwehla kobunzima

Ngenxa yomxholo weprotheni kunye nefayibha enyibilikayo, ukongeza ii-erty-eyed peas kukutya kwakho yindlela elungileyo yokunyusa ukulahleka kobunzima.

Iprotein, ngakumbi, ibonakalisiwe ukunciphisa amanqanaba e-ghrelin, ihomoni enoxanduva lokuvuselela iimvakalelo zendlala (,).

Okwangoku, ifayibha enyibilikayo luhlobo lwefayibha eyenza ukungqinelani okufana nejel kwaye kuhamba kwindlela yakho yokwetyisa kancinci ukukunceda uzive ugcwele phakathi kokutya ().

Ngokophando olunye kubantu abayi-1,475, abo babesitya iimbotyi rhoqo babenomngcipheko ophantsi wama-23% wokunyuka kwamafutha esiswini kunye ne-22% yomngcipheko omncinci wokutyeba kakhulu, xa kuthelekiswa nabangengabo abathengi ().

Olunye uphononongo lwezifundo ezingama-21 luqukumbele ukuba kubandakanya ukubola, okufana ne-erty eyed peas, kwisidlo sakho kunokuba sisicwangciso esisebenzayo sokulahleka kwesisindo kwaye kunokunceda ukunciphisa ipesenti yamafutha omzimba ().

Khuthaza impilo yokwetyisa

Iipeyisi ezinamehlo amnyama zingumthombo omkhulu wefayibha enyibilikayo, esisondlo esiphambili xa kuziwa kwimpilo yokwetyisa.

Ngapha koko, uphononongo lubonisa ukuba ukonyusa ukutya kwakho ifayibha enyibilikayo kunokunceda ukukhuthaza rhoqo kunye nokunyusa istol sokuhamba rhoqo kwabo banesibindi ().

Olunye uphando lubonisa ukuba ifayibha inokunceda ekuthinteleni ukuphazamiseka kokugaya ukutya, njenge-asidi ye-asidi, iihemorrhoids, kunye nezilonda zesisu ().

Ifayibha enyibilikayo efumaneka kwi-erty eyed peas kunye nezinye izityalo nayo inokusebenza njenge-prebiotic, ikhuthaze ukukhula kweebhaktiriya eziluncedo emathunjini akho ukunceda ukukhuthaza i-microbiome esempilweni ().

Ezi bhaktheriya ziluncedo aluxhasi kuphela impilo yokwetyisa kodwa zikwabonakalisile ukunciphisa ukudumba, ukuphucula ukusebenza komzimba, kunye nokunciphisa amanqanaba e-cholesterol ().

Yandisa impilo yentliziyo

Ukonwabela i-erty eyed peas njengenxalenye yesondlo esifanelekileyo yindlela efanelekileyo yokunceda ukugcina intliziyo yakho isempilweni kwaye yomelele, njengoko inokunceda ukunciphisa umngcipheko wesifo sentliziyo.

Kuphononongo olunye lwe-10 yezifundo, ukutya rhoqo iimbotyi kunxulunyaniswa namanqanaba asezantsi e-LDL (embi) ye-cholesterol, zombini ezinokuthi zibe negalelo kwisifo sentliziyo ().

Olunye uphononongo kwabasetyhini abangama-42 lubonise ukuba ukulandela ukutya okunekhalori esezantsi kuphuculwe ikomityi enye yeembotyi ngemini kangangeeveki ezi-6 kuncitshiswe kakhulu ukujikeleza kwesinqe kunye ne-triglyceride kunye noxinzelelo lwegazi, xa kuthelekiswa neqela lolawulo ().

Ukutya okutyiwa rhoqo kwembotyi kukwabotshelelwe kumanqaku asezantsi okudumba, anokukunceda ukunciphisa umngcipheko wesifo sentliziyo (,,).

Iipeyisi ezinamehlo amnyama zinokunceda ukwandisa ukulahleka kwesisindo, ukuphucula impilo yokugaya ukutya, kunye nenkxaso yempilo entle yentliziyo.

Ungazifaka njani kwindlela otya ngayo

Ngaphandle kweepasta ezinamehlo amnyama zinokuguquguquka kwaye kulula ukuzonwabela kwiindlela zokupheka ezahlukeneyo.

Ukuba usebenzisa iimbotyi ezomileyo, qiniseka ukuba uzifake emanzini ubuncinci iiyure ezi-6, ezinceda ukukhawulezisa ixesha lokupheka kunye nokwenza kube lula ukwetyisa.

Qaphela ukuba ii-ertyisi ezinamehlo amnyama zahlukile kwezinye iimbotyi ezomileyo kuloo nto inde okanye ubusuku bonke ukungena emanzini abandayo akufuneki, kodwa ixesha lokupheka lisenokuncitshiswa ukuba zifakwe iiyure ezi-1-2 emanzini ashushu.

Emva koko, gubungela ngamanzi okanye umhluzi, uzise emathunjini, unciphise ubushushu, kwaye yeka iimbotyi zitshise imizuzu engama-45, okanye kude kube yithenda.

Kwindawo yokutya yaseMzantsi esezantsi, iimbotyi eziphekiweyo zixutywe nenyama, iziqholo kunye nemifuno enamagqabi.

Nangona kunjalo, bakongeza kakhulu kwiisuphu, isityu, kunye nesaladi.

Iipeyisi ezinamehlo amnyama zixhaphake kakhulu kwaye zinokongezwa kwiindlela zokupheka ezahlukeneyo, kubandakanya isuphu, isityu, kunye nesaladi.

Ukulumkela

Abanye abantu, i-erty-eyed peas inokubangela iintlungu zesisu, irhasi, kunye nokudumba ngenxa yomxholo we-raffinose, uhlobo lwefayibha olunokuba negalelo kwimicimbi yokwetyisa ().

Ukucwina kunye nokupheka iimbotyi ezomileyo kunokunciphisa umxholo we-raffinose kwaye kubenze kube lula ukwetyisa ().

Amacwecwe kunye neepilisi ezinokukunceda ukuthintela igesi kunye nokunciphisa iimpawu ziyafumaneka ngokubanzi kwiikhemesti nakwiivenkile ezinkulu.

Iipeyisi ezinamehlo amnyama nazo ziqulathe izinto ezingafunekiyo, ezinje nge-phytic acid, ebopha kwizimbiwa ezifana ne-iron, zinc, magnesium, kunye ne calcium kunye nokuthintela ukufunxeka kwazo emzimbeni ().

Ngethamsanqa, ukufunxa kunye nokupheka ii-eras zamehlo amnyama ngaphambi kokusetyenziswa kunokunciphisa kakhulu umxholo we-phytic acid kunye nokunceda ukukhulisa ukufakwa kwezondlo ().

Iipeyisi ezinamehlo amnyama ziphezulu kwii-antinutrients kwaye zinokubangela imiba yokugaya ukutya kwabanye abantu. Nangona kunjalo, ukuntywila kunye nokupheka kunokunceda ukunciphisa iziphumo ebezingalindelekanga.

Umgca wezantsi

Iipeyisi ezinamehlo amnyama zinesondlo kakhulu kwaye zinxulunyaniswa nezibonelelo ezininzi ezithandekayo zempilo.

Ngokukodwa, banokunceda ekuxhaseni ukunciphisa umzimba, ukuphucula impilo yentliziyo, kunye nokukhuthaza impilo yokugaya ukutya.

Ziyakwazi ukuguquguquka, zimnandi, kwaye kulula ukuzibandakanya kwiindlela zokupheka njengenxalenye yokutya okusempilweni.