Izibonelelo ezi-10 zeMpilo zeFava

Umxholo

• 1. Igcwele Izondlo
• 2. Ngamana Unokunceda Ngeempawu Zesifo sikaParkinson
• 3. Ngamana unokunceda ukukhusela iziphene zokuzalwa
• 4. Qulatha Izondlo-mzimba zokunyusa amajoni omzimba
• 5. Iluncedo kwiMpilo yeThambo
• 6. Ngamana angaphucula iimpawu ze-Anemia
• 7. Ngamana angaluphucula uxinzelelo lwegazi oluphezulu
• 8. Ngamana angancedisa ukunciphisa umzimba
• 9. Ngamana unokunceda iCholesterol esezantsi
• 10. Ubhetyebhetye kwaye kulula ukongeza kwisidlo sakho
• Umgca osezantsi

Iimbotyi zeFava - okanye iimbotyi ezibanzi- ziimbotyi eziluhlaza eziza ngemidumba.

Banencasa eswiti kancinci, yomhlaba kwaye bayatyiwa ngabantu kwihlabathi liphela.

Iimbotyi zeFava zilayishwe iivithamini, iiminerali, ifayibha kunye neeprotein. Bacingelwa ukuba banike imiphumo emihle yempilo, njengokuphucula ukusebenza kweemoto kunye nokuzikhusela.

Nazi izibonelelo ezili-10 zezempilo zeembotyi ze-fava, zixhaswe yisayensi.

1. Igcwele Izondlo

Ngobungakanani bayo obuncinci, iimbotyi ze-fava zipakisha isixa esimangalisayo sezakhamzimba.

Ngokukodwa, bazizityebi kwiiprotein zezityalo, i-folate kunye nezinye iivithamini kunye neeminerals. Zilayishwe ngefayibha enyibilikayo enokunceda ukugaya kunye namanqanaba asezantsi e-cholesterol (,).

Ikomityi enye (170 iigram) yeembotyi zefava eziphekiweyo ine (3):

• Iikhalori: Iikhalori ezili-187
• IiCarbs: Iigram ezingama-33
• Amafutha: Ngaphantsi kwe-1 gram
• Iprotheni: Iigrama ezili-13
• Ifayibha: 9 iigram
• Umntu: I-40% yeXabiso lemihla ngemihla (DV)
• Imanganizi: I-36% ye-DV
• Ibhrasi: Iipesenti ezingama-22 ze-DV
• Iphosphorus: Iipesenti ezingama-21 ze-DV
• Magnesium: I-18% ye-DV
• Intsimbi: I-14% ye-DV
• Potassium: I-13% ye-DV
• I-thiamine (i-vitamin B1) kunye ne-Zinc: I-11% ye-DV

Ukongeza, iimbotyi ze-fava zibonelela ngesixa esincinci phantse kwazo zonke ezinye iivithamini ze-B, ikhalsiyam kunye ne-selenium.

Iimbotyi zeFava zinesondlo ngendlela emangalisayo kwaye zingumthombo ogqwesileyo wefayibha enyibilikayo, iproteni, ifolthi, imanganizi, ubhedu kunye nezinye izinto ezincinci.

2. Ngamana Unokunceda Ngeempawu Zesifo sikaParkinson

Iimbotyi zeFava zityebile kwi-levodopa (L-dopa), ikhompawundi eguqukela emzimbeni wakho kwi-neurotransmitter dopamine ().

Isifo sika-Parkinson sibangela ukusweleka kweeseli zengqondo ezivelisa i-dopamine, ekhokelela kwiinyikima, imiba yokusebenza kweemoto kunye nobunzima bokuhamba. Ezi mpawu zihlala ziphathwa ngamayeza aqukethe i-L-dopa ().

Ke ngoko, ukutya iimbotyi ze-fava kunokunceda ngeempawu zesifo sika-Parkinson, nangona uphando lilinganiselwe.

Isifundo esincinci kubantu abali-11 abanesifo sikaParkinson bafumanise ukuba ukutya iikomityi eziyi-1.5 (250 gram) zeembotyi ze-fava emva kweeyure ezili-12 ngaphandle kwamayeza kube nefuthe elihle kumanqanaba egazi le-dopamine kunye nokusebenza kwemoto njengeziyobisi ze-L-dopa ().

Olunye uphononongo kubantu abadala abayi-6 abanesifo sikaParkinson babonisa ukuba ukuchitha iigram eziyi-100-200 - malunga neekomityi eziyi-1-1.75 - zeembotyi ze-fava kunye nonyango lwe-anti-Parkinson's carbidopa iimpawu eziphuculweyo kunye nokudityaniswa kwamachiza emveli ().

Ngelixa ezi ziphumo zithembisa, uphando oluninzi luyafuneka. Gcina ukhumbula ukuba nangona iimbotyi ze-fava zityebile kwi-L-dopa, akufuneki zisetyenziswe endaweni yamayeza.

Iimbotyi zeFava zityebile kwi-L-dopa, umzimba wakho oguqula ube yi-dopamine. Kuba isifo sikaParkinson sibonakaliswa ngamanqanaba asezantsi e-dopamine, ukutya iimbotyi ze-fava kunokunceda ngeempawu. Okwangoku, uphando oluthe kratya kwesi sihloko luyafuneka.

3. Ngamana unokunceda ukukhusela iziphene zokuzalwa

Iimbotyi zeFava zilayishwe ngefolate, isondlo esikhuthaza ukukhula komntwana osempilweni.

I-Folate ibaluleke kakhulu ekudaleni iiseli kunye nezitho. Umama olindeleyo ufuna ifolat eyongezelelweyo ekutyeni nakwizongezo ukunciphisa umngcipheko we-neural tube defects, okanye imiba ngokukhula kwengqondo yomntwana wakhe kunye nentambo yomqolo (,).

Ngapha koko, kuqikelelwa ukuba ngaphezulu kweentsana ezingama-260,000 ezizalwe kwihlabathi liphela ngo-2015 zazineziphene ze-neural tube, uninzi lwazo olunokuthi lukhuselwe kukutya okwaneleyo komama ().

Olunye uphononongo ngaphezulu kwabasetyhini abangama-23,000 bafumanise ukuba izehlo zobuchopho kunye nemiba yomnqonqo ibiyi-77% isezantsi kwiintsana zoomama abanesona sidlo siphezulu sosuku lokutya, xa kuthelekiswa nabantwana babasetyhini abanesona sondlo sisezantsi ().

Nge-40% ye-DV yokwenza ikomityi enye (i-170 yeegram), iimbotyi ze-fava lukhetho oluhle kakhulu kwabasetyhini abakhulelweyo.

Iimbotyi zeFava zilayishwe ngefolate, isondlo esikhuthaza ukukhula kwengqondo okufanelekileyo kunye nentambo yomqolo kwiintsana. Ukutya okwaneleyo kwabasetyhini abakhulelweyo kunokunceda ukukhusela iziphene ze-neural tube.

4. Qulatha Izondlo-mzimba zokunyusa amajoni omzimba

Ukutya rhoqo iimbotyi ze-fava kunokunyusa amajoni akho omzimba.

Ngokukodwa, zizityebi kwimixube enokuthi inyuse umsebenzi we-antioxidant. I-Antioxidants ibalulekile kukhuseleko lomzimba wakho, njengoko ilwa neeradical radicals ezinokubangela ukonakala kweseli kunye nezifo (,,).

Olunye uvavanyo lweetyhubhu zovavanyo lufumanise ukuba ukunyanga iiseli zemiphunga yomntu ngezicatshulwa ezivela kwiimbotyi ze-fava kunyuse umsebenzi wabo wokulwa ne-antioxidant ukuya kuthi ga kwi-62.5% ().

Ukongeza, iimbotyi ze-fava ziqulathe iikhompawundi eziye zaboniswa ukuphucula amandla e-antioxidant glutathione enamandla kwiiseli zomntu kunye nokulibaziseka kokuguga kwamaselula (,).

Nangona kunjalo, ezi zifundo zaqhutywa kwiiseli ezizimeleyo ezanyangwa ngezicatshulwa ezivela kwiimbotyi zefava. Akucaci nokuba iimbotyi ze-fava zineziphumo ezifanayo zokunyusa amajoni omzimba ebantwini xa zityiwa njengenxalenye yokutya okuqhelekileyo.

Iimbotyi zeFava ziqulathe iikhompawundi eziye zaboniswa ukukhulisa umsebenzi we-antioxidant weeseli zabantu kwizifundo zetyhubhu yovavanyo. Kuba ii-antioxidants zonyusa ukusebenza kwamajoni omzimba, ukutya iimbotyi ze-fava kunokunyusa ukhuseleko, kodwa kufuneka uphando oluninzi.

5. Iluncedo kwiMpilo yeThambo

Iimbotyi zeFava zityebile kwi manganese kunye nobhedu - izondlo ezibini ezinokuthintela ukulahleka kwethambo (,).

Indima yabo ngqo kwimpilo yethambo ayicacanga, kodwa izifundo zerati zibonisa ukuba ukusilela kwe-manganese kunye nobhedu kungakhokelela ekunciphiseni ukwakheka kwethambo kunye nokwanda kwe-calcium excretion (,).

Uphando lomntu lubonisa ukuba i-manganese kunye nobhedu zibalulekile ekomelezeni amathambo.

Isifundo sonyaka omnye kwabasetyhini abasemva kwamadoda abanethambo elibuthathaka bafumanisa ukuba ukuthatha isongezelelo ngeemanganizi kunye nobhedu, kunye nevithamin D, ikhalsiyam kunye nezinye izakhamzimba, ukuphuculwa kwamathambo ().

Uphando olongezelelekileyo lubonakalisile ukuba i-manganese kunye nobhedu ngokudibeneyo ne-calcium kunye ne-zinc kunokuthintela ukulahleka kwethambo kubafazi abadala abasempilweni ().

Uphando kwizilwanyana nakubantu lucebisa ukuba amanqanaba aneleyo emanganizi kunye nobhedu - izondlo ezibini ezaneleyo kwiimbotyi zefava- zinokukhuthaza ukomelela kwethambo.

6. Ngamana angaphucula iimpawu ze-Anemia

Ukutya iimbotyi ezityebileyo zentsimbi kunokunceda kwiimpawu ze-anemia.

Intsimbi iyafuneka ukuvelisa ihemoglobin, iprotein evumela iiseli zakho ezibomvu ukuba zithwale ioksijini emzimbeni wakho. Ukunqongophala kwentsimbi kunokukhokelela kwi-anemia, ebonakaliswa kukudinwa, ubuthathaka, isiyezi kunye nokuphefumla okufutshane (24,).

Olunye uphononongo olwenziwe kumabhinqa aselula angama-200 lafumanisa ukuba abo banike ingxelo yokutya ukutya okwaneleyo kwentsimbi babenamathuba aphindwe kathandathu okuba ne-anemia xa kuthelekiswa nabo banesondlo esaneleyo ().

Ukutya rhoqo iimbotyi ze-fava kunye nokunye ukutya okune-iron-ukutya kunokunyusa amanqanaba e-iron kunye nokuphucula iimpawu ze-anemia ().

Nangona kunjalo, iimbotyi ze-fava ziqulathe uhlobo lwentsimbi oluthathwe ngcono nge-vitamin C kukutya, okufana neziqhamo ze-citrus okanye i-bell pepper ().

Ngaphaya koko, iimbotyi ze-fava azikhuthazwa kubantu abane-glucose-6-phosphate dehydrogenase ukuswela, njengoko ukutya ezi mbotyi kungakhokelela kuhlobo lokopisho lwegazi olubizwa ngokuba yi-hemolytic anemia (29,).

Ukusetyenziswa rhoqo kweembotyi ze-fava kunokunceda ukunyusa amanqanaba esinyithi egazi kunye nokuphucula iimpawu ze-anemia ezibangelwa kukungabikho ngokwaneleyo kwentsimbi.

7. Ngamana angaluphucula uxinzelelo lwegazi oluphezulu

Iimbotyi zeFava ziphezulu kwizakhamzimba ezinokuphucula impilo yentliziyo.

Ngokukodwa, ziqulathe i-magnesium kunye ne-potassium enokuthambisa imithambo yegazi kunye nokuthintela uxinzelelo lwegazi ().

Izifundo ezininzi zibonise ukuba iindlela zokutya zokumisa uxinzelelo lwegazi (DASH) Ukutya, indlela yokutya ecebisa ukutya okuphezulu kwi-potassium kunye ne-magnesium, inceda ukunciphisa uxinzelelo lwegazi (,,).

Ukongeza, isifundo seminyaka eli-10 kwabasetyhini abangama-28,349 bafumanisa ukuba abo banezona zinto ziphezulu zokutya ukutya kwemagniziyam babengenamathuba okuba noxinzelelo lwegazi oluphezulu kunaleyo inezinga eliphantsi lale minerali ().

Ngokusekwe kolu phando, ukutya ukutya okuqukethe iimbotyi ze-fava kunye nokunye ukutya okunotye kwi-magnesium kunye ne-potassium kunokunciphisa uxinzelelo lwegazi kunye nokuphucula impilo yentliziyo.

Iimbotyi zeFava zilayishwe nge-magnesium kunye ne-potassium ezinokunceda ukukhulula imithambo yegazi kunye nokunciphisa uxinzelelo lwegazi.

8. Ngamana angancedisa ukunciphisa umzimba

Iimbotyi zeFava zinokuba zilungile esinqeni sakho.

Ikomityi enye (i-170-gram) ehambisa iimbotyi ze-fava ibonelela nge-13 yeeprotein kunye ne-9 gram yefayibha- kwiikhalori ezili-187 kuphela (3).

Ukutya okutyebileyo kwiprotheyini kunye nefayibha kunokuphucula iimvakalelo zokugcwala, ezinokubangela ukuthathwa kweekhalori ezisezantsi kunye nokwehla kobunzima (,).

Olunye uphononongo oluncinci kubantu abadala be-19 bafumanisa ukuba ukutya nge-30% yeekhalori ezivela kwiprotein kwandise iimvakalelo zokugcwala kunye nokuhla kwekhalori yemihla ngemihla ngama-441 calories ngokwe-avareji, xa kuthelekiswa nokutya okunenani elifanayo leekhalori kodwa kuphela yi-15% ukusuka kwiprotein () .

Olunye uphononongo lweminyaka emine kubantu abangama-522 babona ukuba abo batya ukutya okunesinga eliphezulu nge-15 yeegram zefayibha kwi-1,000 yeekhalori ezilahlekileyo ngaphezulu kweepawundi ezintlanu (i-2.4 kg) ngaphezulu kwabo batya ukutya nge-fiber encinci ().

Ke, ukongeza iiprotein- kunye ne-fiber-rich fava beans ekudleni kwakho kunokukunceda ufikelele kwiinjongo zakho zokulahleka kobunzima.

Ukutya ukutya okunotyebileyo kwiiprotheyini kunye nefayibha- ezinje ngeembotyi ze-fava- kunokukunceda ukunciphisa umzimba kunye nokutya iikhalori ezimbalwa.

9. Ngamana unokunceda iCholesterol esezantsi

Uninzi lwefayibha kwiimbotyi ze-fava luyanyibilika kwaye lunokunceda ukunciphisa amanqanaba e-cholesterol.

Ifayibha enyibilikayo inokukhuthaza ukunyakaza kwamathumbu ngokusempilweni ngokufunxa amanzi emathunjini akho, wenze into efana nejeli kunye nokuthambisa isitulo sakho ().

Inokubopha kwaye isuse i-cholesterol emzimbeni wakho. Ngapha koko, uphononongo oluninzi lubonise ukuba ifayibha enyibilikayo inokunceda ukuthoba amanqanaba e-cholesterol egazini kubantu abadala abasempilweni nakwabo banamanqanaba aphezulu (,).

Isifundo seenyanga ezintathu kubantu abadala abangama-53 abasempilweni bafumanise ukuba abo batya iigram ezimbini ezongezelelekileyo zefayibha enyibilikayo ngemini bafumana ukwehla nge-12.8% kwi-cholesterol "embi" ye-LDL, ngelixa iqela elalisitya ifayibha encinci lalingenalutshintsho lubalulekileyo kwi-LDL yabo amanqanaba ().

Ukongeza, uphononongo lwezifundo ezili-10 ezijolise kwiziphumo zokutya okune-fiber ezityebileyo kumanqanaba echolesterol kufumanise ukuba ukutya okubandakanya olu hlobo lokutya kunxulunyaniswa nokuncipha okuthobekileyo kumanqanaba e-cholesterol "amabi" e-LDL ().

Ukuba uzama ukuphucula amanqanaba akho e-cholesterol, ukongeza iimbotyi ze-fava kwisidlo sakho kunokuba luncedo.

Iimbotyi zeFava ziphezulu kwifayibha enyibilikayo enokubopha kwaye isuse i-cholesterol emzimbeni wakho. Olu hlobo lwefayibha luye lwabonakaliswa kwinqanaba le-cholesterol esezantsi.

10. Ubhetyebhetye kwaye kulula ukongeza kwisidlo sakho

Iimbotyi zeFava zinokuba sisongezo esimnandi kukutya kunye nokutya okulula.

Ukuzilungiselela, qala ngokususa iipods zazo ezingadliyo eziluhlaza. Emva koko, bilisa iimbotyi imizuzwana engama-30 ngaphambi kokuzihambisa kwisitya esinamanzi e-ice. Oku kuyayithambisa ingubo yokwaleka engaphandle, yenze kube lula ukuchuba.

Iimbotyi ze-fava ezicociweyo zinokufuthwa kwaye ziphoswe kwioyile yomnquma kunye nesinongo esiza kutyiwa siphele, okanye sityitywe ukuze sityiwe ngaphezulu kwesonka okanye kwezinye izitya.

Ukugcoba iimbotyi ze-fava, zibilise imizuzu engama-30, zitshise kwaye ungeze ioli yeoli kunye nesinongo. Yandisa iimbotyi kwiphepha lokubhaka kwaye ugcobe eminye imizuzu engama-30 kwi-375 ℉ (190 ℃).

Iimbotyi eziphekiweyo zinokongezwa kwiisaladi, izitya zerayisi, iirisotto, iipasta, isuphu kunye nepitsa.

Iimbotyi zeFava kufuneka zisuswe kwiipods zazo nakwiingubo zangaphandle ngaphambi kokutya. Iimbotyi ze-fava eziqholiweyo okanye ezigcadiweyo zinokongezwa kwizidlo ezahlukeneyo kunye nokutya okulula.

Umgca osezantsi

Iibhontshisi zeFava zilayishwe ngezondlo kwaye zinokunika izibonelelo zempilo ezinomdla.

Ukutya ezi mbotyi rhoqo kunokuba nezibonelelo zeempawu zesifo sikaParkinson, kuncede ukuthintela iziphene zokuzalwa, ukonyusa amajoni omzimba, ukunciphisa ukuncipha komzimba kunye namanqanaba asezantsi e-cholesterol kunye noxinzelelo lwegazi.

Nangona kunjalo, uphando lilinganiselwe kwaye izifundo ezininzi kwiziphumo zeembotyi ze-fava kwimpilo yabantu ziyafuneka.

Nangona kunjalo, zizongezo ezibalaseleyo nezineendlela ezahlukeneyo zokutya okusempilweni, okunesondlo.