Iibhontshisi ezili-9 ezisempilweni kakhulu kunye nemidumba onokuyitya

Umxholo

• 1. Iichickpeas
• 2. Iilentile
• 3. Iipeyisi
• 4. Iimbotyi Zezintso
• 5. Iimbotyi eziMnyama
• 6. Iimbotyi zesoya
• 7. Iimbotyi zePinto
• 8. Iimbotyi Zolwandle
• 9. Amandongomane
• Umgca osezantsi

Iimbotyi kunye nemidumba ziziqhamo okanye imbewu yosapho lwezityalo ezibiziweyo UFabaceae. Zidla ngokutyiwa kwihlabathi liphela kwaye zingumthombo otyebileyo wefayibha kunye neevithamini ze-B.

Ikwayindawo enkulu yokutshintsha inyama njengomthombo weprotein yemifuno.

Iimbotyi kunye neembotyi zinezibonelelo ezininzi zezempilo, kubandakanya ukunciphisa i-cholesterol, ukunciphisa amanqanaba eswekile yegazi kunye nokwandisa ibacteria yamathumbu esempilweni.

Nazi ezilithoba zeembotyi ezisempilweni kunye nemidumba onokuyitya, kwaye kutheni zilungile kuwe.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Iichickpeas

Eyaziwa ngokuba ziimbotyi ze-garbanzo, ii-chickpeas zingumthombo omkhulu wefayibha kunye neprotheni.

Uninzi lwezifundo zesayensi lubonakalisile ukuba iimbotyi kunye nembotyi ezinje ngeechickpeas zinokunceda ukunciphisa ubunzima, umngcipheko wesifo sentliziyo kunye nokuba semngciphekweni womhlaza, ngakumbi xa befaka inyama ebomvu kwindawo yokutya (,,,,).

Ikomityi enye (164 iigrem) yamantshontsho ephekiweyo aqulathe (6):

• Iikhalori: 269
• Iprotheni: 14.5 iigrem
• Ifayibha: 12.5 amagremu
• Ifom (ivithamini B9): Iipesenti ezingama-71 ze-RDI
• Imanganizi: Iipesenti ezingama-84 ze-RDI
• Ibhrasi: I-29% ye-RDI
• Intsimbi: Iipesenti ezingama-26 ze-RDI

Iichickpeas ziluncedo ngokukodwa ekunciphiseni iswekile yegazi kunye nokunyusa ubuntununtunu be-insulin xa kuthelekiswa nokunye ukutya okuphezulu kwe-carb ().

Kuphononongo lwabasetyhini abali-19, abo batya isidlo esinee-ounces eziyi-1.7 (iigram ezingama-50) zamantshontsho babeneswekile esezantsi yegazi kunye nenqanaba le-insulin kunabo batya isonka esimhlophe esilinganayo okanye okunye ukutya okuqulathe ingqolowa ().

Kwangokunjalo, olunye uphononongo lwabantu abangama-45 lubonise ukuba ukutya ii-ounces ezingama-26 (728 gram) zamantshontsho ngeveki kangangeeveki ezili-12 kwehle kakhulu amanqanaba e-insulin ().

Ukutya ii-chickpeas kunokuphucula amanqanaba e-cholesterol egazini.

Inani lezifundo libonakalisile ukuba ii-chickpeas zinokunciphisa i-cholesterol iyonke kunye ne-cholesterol "engalunganga" ye-cholesterol ephantsi, zinto ezo ezinobungozi besifo sentliziyo (,).

Amathumbu akho kunye neebhaktiriya eziluncedo ngaphakathi kuwo zidlala indima ebalulekileyo kwiinkalo ezininzi zempilo yakho, ke ukutya ukutya okuqukethe ifayibha enobungozi kuluncedo olukhulu.

Inani lezifundo libonise ukuba ukutya okuqulethe ii-chickpeas kunokunceda ekuphuculeni ukusebenza kwamathumbu kunye nokunciphisa inani leebhaktheriya ezimbi emathunjini (,).

Fumana ukhetho lwee-chickpeas kwi-intanethi.

IsishwankatheloIichickpeas zingumthombo omkhulu wefayibha kunye nefolate, kwaye zikwikhalori ezisezantsi. Banokunceda ukunciphisa iswekile yegazi, ukunciphisa i-cholesterol yegazi kunye nokuphucula impilo yamathumbu.

2. Iilentile

Iilentile zingumthombo omkhulu weprotheni yemifuno kwaye zinokongeza kakhulu kwiisuphu kunye neesityu. Banokuba nenani lezibonelelo zempilo (14).

Ikomityi enye (198 gram) yeelensi eziphekiweyo iqulethe (15):

• Iikhalori: 230
• Iprotheni: 17.9 iigram
• Ifayibha: 15.6 iigram
• Ifom (ivithamini B9): Iipesenti ezingama-90 ze-RDI
• Imanganizi: I-49% ye-RDI
• Ibhrasi: I-29% ye-RDI
• I-thiamine (i-vitamin B1): Iipesenti ezingama-22 ze-RDI

Ngokufana nee-chickpeas, iilentile zinokunceda ukunciphisa iswekile yegazi xa kuthelekiswa nokunye ukutya.

Kuphononongo lwamadoda angama-24, abo banikwa ipasta kunye nesosi yetumato enezelenti batya kakhulu ngexesha lesidlo kwaye babeneswekile esezantsi yegazi kunabo batya isidlo esinye ngaphandle kwelentile ().

Olunye uphononongo lwabantu abangaphezulu kwama-3,000 bafumanise ukuba abo banentlobo ephezulu yeelentile kunye nezinye iimbotyi banamazinga asezantsi eswekile ().

Ezi zibonelelo zinokubangelwa ziziphumo zeelentile emathunjini.

Olunye uphononongo lubonakalisile ukuba iilentile ziyayinceda impilo yamathumbu ngokuphucula ukusebenza kwamathumbu kunye nokucothisa inqanaba lokukhupha isisu, elinokunceda ekucoleni nasekuthinteleni i-spikes kwiswekile yegazi (,).

Okokugqibela, amahlumelo eelentile anokunceda kwimpilo yentliziyo ngokunciphisa "i-cholesterol embi" ye-LDL kunye nokwandisa "okuhle" i-cholesterol ye-HDL ().

Thenga iilensi kwi-intanethi.

IsishwankatheloIilentile zingumthombo omkhulu weprotein yemifuno kwaye zinokunciphisa amanqanaba eswekile esegazini xa kuthelekiswa nokunye ukutya okuphezulu kwiicarbohydrate.

3. Iipeyisi

Ii-ertyisi zikwaluhlobo lweembotyi, kwaye kukho iintlobo ezahlukeneyo.

Ikomityi enye (i-160 gram) yee-ertyisi eziphekiweyo iqulethe (21):

• Iikhalori: 125
• Iprotheni: 8.2 iigrem
• Ifayibha: 8.8 iigrem
• Ifom (ivithamini B9): I-24% ye-RDI
• Imanganizi: Iipesenti ezingama-22 ze-RDI
• Vitamin K: I-48% ye-RDI
• I-thiamine (i-vitamin B1): I-30% ye-RDI

Njengeminye iimbotyi ezininzi, i-ertyisi ngumthombo omkhulu wefayibha kunye neeprotheni. Uninzi lophando lubonise i-ertyisi ye-ertyisi kunye neprotein, enokusetyenziswa njengezongezo, ukufumana inani lezibonelelo zezempilo.

Olunye uphononongo lwabantu abangama-23 abatyebe kakhulu kwaye benecholesterol ephezulu bafumanisa ukuba ukutya ii-ounces eziyi-1.8 (50 gram) zomgubo wepea ngemini kangangeentsuku ezingama-28 kunciphise kakhulu ukunganyangeki kwe-insulin kunye namanqatha esisu, xa kuthelekiswa nomgubo wengqolowa ().

Umgubo wepea kunye nefayibha ye-ertyisi zibonise izibonelelo ezifanayo kwezinye izifundo ngokunciphisa ukwanda kwe-insulin kunye neswekile yegazi emva kwesidlo, ukunciphisa i-triglycerides yegazi kunye nokwandisa iimvakalelo zokugcwala (,,).

Ngenxa yokuba ifayibha ityisa iintsholongwane ezisempilweni emathunjini akho, ifayibha enokutya inokuyiphucula impilo yamathumbu. Olunye uphononongo lubonise ukuba lunokunyusa ukuhamba kwesitulo kubantu abadala kunye nokunciphisa ukusebenzisa kwabo laxatives ().

Inokukunceda ukukhula kweebhaktheriya ezinempilo emathunjini, anje ILactobacilli kwaye IBifidobacteria. Ezi bhaktheriya zivelisa i-acid-chain chain, ezinceda ukukhuthaza impilo yamathumbu ().

Thenga ii-ertyisi apha.

IsishwankatheloI-ertyisi ngumthombo omkhulu wefayibha kunye neeproteni, ezinokunceda ukunciphisa iswekile yegazi kunye ne-insulin ukumelana. I-Pea fiber kunye neeproteni zixhasa isisu esisempilweni.

4. Iimbotyi Zezintso

Iimbotyi zezintso yenye yeembotyi ezisetyenziswa kakhulu, kwaye zihlala zityiwa nerayisi. Zininzi izibonelelo zempilo.

Ikomityi enye (256 gram) yeembotyi zezintso eziphekiweyo ziqulathe (28):

• Iikhalori: 215
• Iprotheni: 13.4 iigrem
• Ifayibha: 13.6 iigram
• Ifom (ivithamini B9): Iipesenti ezingama-23 ze-RDI
• Imanganizi: Iipesenti ezingama-22 ze-RDI
• I-thiamine (i-vitamin B1): I-20% ye-RDI
• Ibhrasi: I-17% ye-RDI
• Intsimbi: I-17% ye-RDI

Ukutya okuphezulu kwifayibha, okufana neembotyi zezintso, kunokunceda ukucothisa ukufunxwa kweswekile egazini kwaye kungoko kunciphisa amanqanaba eswekile yegazi.

Olunye uphononongo lwabantu abali-17 abanesifo seswekile sesi-2 bafumanisa ukuba ukutya iimbotyi zezintso kunye nerayisi kunciphise kakhulu iswekile yegazi emva kwesidlo, xa kuthelekiswa nerayisi yodwa ().

Kunye neswekile ephezulu yegazi, ukuzuza ubunzima ikwangumngcipheko wesifo seswekile kunye nesifo se-metabolic, kodwa iimbotyi zezintso zinokubunciphisa obu bungozi.

Olunye uphononongo lubonise ukuba isicatshulwa esivela kwiimbotyi ezimhlophe zezintso zinganceda ukunciphisa ubunzima bomzimba kunye namafutha ().

Amadoda nabafazi abangamashumi amathathu abatyebe ngokugqithiseleyo abathathe isongezelelo kwiintsuku ezingama-30 baphulukana ne-5.5 yeekhilogram (2.5 kg) ubunzima obungaphezulu kunye nobunzima obunamafutha kunye nokujikeleza kwesinqe kunabo bathatha indawo ye-placebo.

Thenga iimbotyi zezintso kwi-intanethi.

IsishwankatheloIimbotyi zezintso ziqulathe isixa esikhulu sefayibha kwaye zinokunceda ukunciphisa ukunyuka kweswekile yegazi eyenzeka emva kwesidlo.

5. Iimbotyi eziMnyama

Njengezinye iimbotyi ezininzi, iimbotyi ezimnyama zingumthombo omkhulu wefayibha, iprotein kunye nefolate. Kukutya okuyintloko kuMbindi nakuMzantsi Merika.

Ikomityi enye (172 gram) yeembotyi ezimnyama eziphekiweyo iqulethe (31):

• Iikhalori: 227
• Iprotheni: 15.2 iigrem
• Ifayibha: Iigrama ezili-15
• Ifom (ivithamini B9): I-64% ye-RDI
• Imanganizi: I-38% ye-RDI
• Magnesium: I-30% ye-RDI
• I-thiamine (i-vitamin B1): I-28% ye-RDI
• Intsimbi: I-20% ye-RDI

Iimbotyi ezimnyama zinokunceda ekunciphiseni i-spike kwiswekile esegazini eyenzeka emva kokutya isidlo, esinokunceda ukunciphisa umngcipheko wesifo seswekile kunye nokuzuza ubunzima ().

Esi siphumo siluncedo kukuba iimbotyi ezimnyama zinesalathiso esisezantsi se-glycemic xa kuthelekiswa nokunye ukutya okuninzi okune-carbohydrate eninzi. Oku kuthetha ukuba zibangela ukunyuka okuncinci kwiswekile yegazi emva kwesidlo.

Izifundo ezimbalwa zibonise ukuba ukuba abantu batya iimbotyi ezimnyama kunye nerayisi, iimbotyi zingakunciphisa oku kunyuka kweswekile yegazi xa kuthelekiswa naxa abantu besitya irayisi yodwa. Iibhontshisi ezimnyama zikwabangela ukunyuka kweswekile esezantsi kunesonka (,).

Thenga iimbotyi ezimnyama kwi-intanethi.

IsishwankatheloIimbotyi ezimnyama ziyasebenza ekunciphiseni ukunyuka kweswekile yegazi emva kokutya xa kuthelekiswa nokunye ukutya okuphezulu, njengelayisi kunye nesonka.

6. Iimbotyi zesoya

Iimbotyi zesoya zihlala zityiwa eAsia ngeendlela ezahlukeneyo, kubandakanya itofu. Zininzi izibonelelo ezahlukeneyo zempilo.

Ikomityi enye (172 gram) yeembotyi zesoya eziphekiweyo ziqulathe (34):

• Iikhalori: 298
• Iprotheni: 28.6 iigrem
• Ifayibha: 10.3 amagremu
• Imanganizi: Iipesenti ezingama-71 ze-RDI
• Intsimbi: I-49% ye-RDI
• Iphosphorus: Iipesenti ezingama-42 ze-RDI
• Vitamin K: Iipesenti ezingama-41 ze-RDI
• Riboflavin (ivithamini B2): I-29% ye-RDI
• Ifom (ivithamini B9): Iipesenti ezingama-23 ze-RDI

Ukongeza kwezi zondlo, iimbotyi zesoya ziqulathe amanqanaba aphezulu ee-antioxidants abizwa ngokuba ngama-isoflavones, anoxanduva lwezibonelelo zawo ezininzi zezempilo.

Kukho ubungqina obuninzi obucebisa ukuba ukutyiwa kweembotyi zesoya kunye nee-isoflavones zazo zinxulunyaniswa nomngcipheko omncinci womhlaza.

Nangona kunjalo, uninzi lwezi zifundo ziqwalaselwe, oko kuthetha ukuba izidlo zabathathi-nxaxheba bezingalawulwa, kungakho nezinye izinto ezichaphazela umngcipheko womhlaza.

Isifundo esikhulu esidibanise iziphumo zezinye izifundo ezingama-21 zafumanisa ukuba ukutya izixa eziphezulu zeembotyi zesoya kunxulunyaniswa nomngcipheko ophantsi we-15% wesisu kunye neminye imihlaza yomhlaza. Iimbotyi zesoya zibonakala zisebenza ngakumbi kwabasetyhini ().

Olunye uphononongo lufumene iziphumo ezifanayo zesoya kumhlaza wamabele. Nangona kunjalo, le nto yayincinci kwaye iziphumo zazingacacanga ().

Uninzi lwezi zibonelelo lunokubangelwa yinto yokuba iisoflavones zesoya zii-phytoestrogens. Oku kuthetha ukuba banokulinganisa ifuthe le-estrogen emzimbeni, othande ukwehla ngexesha lokuyeka ukuya exesheni.

Isifundo esikhulu sabasetyhini abangama-403 be-postmenopausal bafumanisa ukuba ukuthatha iisoflavones zesoya kangangeminyaka emibini, ukongeza kwi-calcium kunye nevithamin D, kunciphise kakhulu ukuphulukana nokuxinana kwethambo okwenzeka ngexesha lokuyeka ukuya exesheni ().

Iproteyini yeSoy kunye ne-soy phytoestrogens inokunceda ekunciphiseni uninzi lomngcipheko wesifo sentliziyo, kubandakanya uxinzelelo lwegazi kunye ne-cholesterol yegazi (,).

Nalu ukhetho lweembotyi zesoya ukuzama.

IsishwankatheloIimbotyi zesoya kunye nee-antioxidants eziqulathiweyo zinokunceda ukunciphisa umngcipheko wee-cancer ezithile, zinciphise umngcipheko wesifo sentliziyo kunye nokunciphisa ilahleko yokuxinana kwamathambo e-menopausal.

7. Iimbotyi zePinto

Iimbotyi zePinto zixhaphakile eMexico. Zihlala zityiwa njengeembotyi ezipheleleyo, okanye ezicujiweyo kunye nefry.

Ikomityi enye (171 iigrem) yeembotyi zepinto eziphekiweyo ziqukethe (40):

• Iikhalori: 245
• Iprotheni: 15.4 iigrem
• Ifayibha: 15.4 iigrem
• Ifom (ivithamini B9): Iipesenti ezingama-74 ze-RDI
• Imanganizi: I-39% ye-RDI
• Ibhrasi: I-29% ye-RDI
• I-thiamine (i-vitamin B1): Iipesenti ezingama-22 ze-RDI

Iimbotyi zePinto zinokunceda ukunciphisa i-cholesterol yegazi.

Uphononongo lwabantu abali-16 bafumanisa ukuba ukutya ikomityi ye-1/2 yeembotyi zepinto ngosuku kangangeeveki ezisibhozo kunciphise kakhulu i-cholesterol iyonke kunye ne-cholesterol "embi" ye-LDL egazini ().

Olunye uphononongo lubonise ukuba iimbotyi zepinto zinokunciphisa i-cholesterol ye-LDL kunye nokunyusa imveliso ye-propionate, i-acid-chain chain emfutshane eveliswa ngamathumbu ebacteria. Ipropionate ilungile kwimpilo yamathumbu ().

Njengezinye iimbotyi ezininzi, iimbotyi zepinto nazo zinokunciphisa ukunyuka kweswekile yegazi eyenzeka emva kokutya isidlo ().

Thenga iimbotyi zepinto apha.

IsishwankatheloIimbotyi zePinto zinokunceda ukunciphisa i-cholesterol yegazi, iswekile yegazi kunye nokugcina impilo esiswini. Zingatyiwa ziphele okanye zicocwe.

8. Iimbotyi Zolwandle

Iimbotyi zomkhosi wamanzi, ezikwabizwa ngokuba ziimbotyi zeharicot, zingumthombo omkhulu wefayibha, iivithamini B kunye neeminerali.

Ikomityi enye (i-182 gram) yeembotyi eziphekiweyo zasemanzini ziqukethe (43):

• Iikhalori: 255
• Iprotheni: 15.0 amagremu
• Ifayibha: 19.1 iigram
• Ifom (ivithamini B9): I-64% ye-RDI
• Imanganizi: I-48% ye-RDI
• I-thiamine (i-vitamin B1): I-29% ye-RDI
• Magnesium: I-24% ye-RDI
• Intsimbi: I-24% ye-RDI

Iimbotyi zomkhosi wamanzi zibonakala zinceda ukunciphisa iimpawu zesifo se-metabolic syndrome, mhlawumbi ngenxa yomxholo wefayibha ephezulu.

Isifundo esinomdla sabantwana abangama-38 ababene-cholesterol egazini engaqhelekanga bafumanisa ukuba abo batya i-muffin okanye i-smoothie equlathe i-17.5 yeegram zembotyi yomgubo we-navy yonke imihla iiveki ezine banamanqanaba aphezulu e-cholesterol ye-HDL ().

Iziphumo ezifanayo ziye zafunyanwa kubantu abadala.

Isifundo kubantu abadala abatyebe kakhulu kwaye batyebe kakhulu bafumanise ukuba ukutya iikomityi ezi-5 (i-910 gram) yeembotyi zasemanzini kunye neminye imidumba ngeveki kwakusebenza njengokucebisa ngendlela yokutya ukunciphisa umda wesinqe, iswekile yegazi kunye noxinzelelo lwegazi ().

Olunye uphando oluncinci lufumene izibonelelo ezifanayo ().

Thenga iimbotyi zaselwandle kwi-intanethi.

IsishwankatheloIimbotyi zomkhosi wamanzi ziqukethe ifayibha eninzi kwaye zinokunceda ukunciphisa umngcipheko wesifo se-metabolic syndrome. Ziqulathe izakha mzimba ezibalulekileyo.

9. Amandongomane

Into enomdla kukuba, amandongomane yimidumba, eyahlulahlula kwezinye iindidi zamandongomane.

Amandongomane ngumthombo olungileyo wamafutha e-monounsaturated, amafutha e-polyunsaturated, protein ne-B B.

Ikomityi enye (73 gram) yamandongomane aqukethe phantse (47):

• Iikhalori: 427
• Iprotheni: 17.3 iigrem
• Ifayibha: 5.9 iigram
• Amafutha agcwalisiweyo: 5 iigrem
• Imanganizi: Iipesenti ezingama-76 ze-RDI
• Niacin: Iipesenti ezingama-50 ze-RDI
• Magnesium: Iipesenti ezingama-32 ze-RDI
• Ifom (ivithamini B9): Iipesenti ezingama-27 ze-RDI
• Vitamin E: Iipesenti ezingama-25 ze-RDI
• I-thiamine (i-vitamin B1): Iipesenti ezingama-22 ze-RDI

Ngenxa yomxholo ophezulu wamafutha e-monounsaturated, amandongomane angaba nezibonelelo ezininzi zempilo ukuba atshintsha amanye amacandelo okutya.

Izifundo ezimbalwa zokujonga ziye zafumanisa ukuba ukutya amandongomane kunxulunyaniswa nomngcipheko osezantsi wokufa kwizizathu ezahlukeneyo, kubandakanya isifo sentliziyo, ukubetha, umhlaza kunye neswekile ().

Into enomdla kukuba, ibhotolo yamandongomane ayibonakali ineziphumo ezifanayo ezilungileyo ().

Nangona kunjalo, ezi zifundo ziqwalaselwe kuphela, oko kuthetha ukuba abanakho ukungqina ukuba ukutya amandongomane okunene kubangela ukuncitshiswa kwale mngcipheko.

Olunye uphononongo luvavanye isiphumo sokutya amandongomane kwi-cholesterol yegazi (,,).

Olunye uphononongo kwabasetyhini ababene cholesterol ephezulu yegazi bafumanise ukuba abo batya amandongomane njengenxalenye yokutya okunamafutha asezantsi iinyanga ezintandathu babene cholesterol esezantsi kunye ne "cholesterol embi" yeLDL kunezo zitya ukutya okunamafutha asezantsi ().

Nangona kunjalo, ukuba unetyiwa-ethe-ethe, jolisa amandongomane angenatyuwa ngaphezulu kohlobo lweetyuwa.

Fumana amandongomane kwi-intanethi.

Isishwankathelo Amandongomane yimidumba. Zinee-monounsaturated fats ezininzi kwaye zinokuba luncedo kwimpilo yentliziyo.

Umgca osezantsi

Iimbotyi nemidumba zezinye zezinto zokutya ezingathathwanga kakuhle emhlabeni.

Ziyimithombo egqwesileyo yefayibha yokutya, iiprotein, iivithamini ze-B kunye nezinye iivithamini kunye neeminerals.

Kukho ubungqina obulungileyo bokuba banokunceda ukunciphisa iswekile yegazi, ukuphucula amanqanaba e-cholesterol kunye nokunceda ukugcina isisu esisempilweni.

Ayisiyiyo loo nto kuphela, kodwa ukutya iimbotyi ezininzi kunye nemidumba njengomthombo weprotheni endaweni yenyama kukwayimeko yendalo.

Yongeza kwiisobho, i-stews kunye neesaladi, okanye uzidle ngokwakho ukutya okunomsoco wemifuno.