Iibhontshisi zezintso 101: Amanqaku esondlo kunye neziBonelelo zeMpilo

Umxholo

• Iinyani ngesondlo
• Iiproteni
• IiCarbs
• Imisonto
• Iivithamini kunye neeminerals
• Olunye uhlobo lwezityalo
• Ukuhla ukusinda
• Ezinye izibonelelo zezempilo zeembotyi zezintso
• Ukuphuculwa kolawulo lweswekile yegazi
• Uthintelo lomhlaza wekolon
• Izinto ezinokubakho ezantsi
• Ityhefu yeembotyi ebomvu yezintso
• Izinto ezingafunekiyo kwiimbotyi zezintso
• Ukuqunjelwa sisisu kunye nokuqunjelwa
• Umgca wezantsi

Iimbotyi zezintso ziintlobo ngeentlobo zembotyi (Phaseolus vulgaris), indonda yemveli eMbindi Merika naseMexico.

Imbotyi eqhelekileyo sisityalo sokutya esibalulekileyo kwaye ingumthombo ophambili weprotheni kwihlabathi liphela.

Isetyenziswa kwizitya ezahlukeneyo zesintu, iimbotyi zezintso zihlala zityiwa ziphekwe kakuhle. Iimbotyi zezintso eziluhlaza okanye eziphekwe ngendlela engeyiyo zinetyhefu, kodwa iimbotyi ezilungiselelwe kakuhle zingayinxalenye yokutya okunesondlo ().

Ziza ngemibala eyahlukeneyo kunye neepateni, kubandakanya ezimhlophe, cream, omnyama, obomvu, mfusa, amabala, imigca, kunye nemibala.

Eli nqaku likuxelela yonke into oyifunayo malunga neembotyi zezintso.

Iinyani ngesondlo

Iimbotyi zezintso ikakhulu zenziwe ziikhabhohbh kunye nefayibha kodwa zikwasebenza njengomthombo olungileyo weprotheni.

Iinyani zesondlo seeyunithi eziyi-3.5 (100 grams) zeembotyi zezintso ezibilisiweyo zezi:

• Iikhalori: 127
• Amanzi: 67%
• Iprotheni: 8.7 iigrem
• IiCarbs: 22.8 iigrem
• Iswekile: 0.3 iigrem
• Ifayibha: 6.4 iigrem
• Amafutha: 0.5 grams

Iiproteni

Iimbotyi zezintso zizityebi kwiiprotheni.

Kuphela zii-ounces ezi-3.5 (i-100 g) yeembotyi zezintso ezibilisiweyo eziqhayisa phantse i-9 yeeprotheyini, zibala i-27% yomxholo wekhalori ().

Nangona umgangatho wesondlo weprotheni yeembotyi uphantsi ngokubanzi kuneproteni yezilwanyana, iimbotyi zizinto ezinokufikeleleka kubantu abaninzi.

Ngapha koko, iimbotyi zezona zityebileyo zemithombo esekwe kwizityalo, ngamanye amaxesha ibizwa ngokuba "yinyama yendoda elihlwempu" (3).

Eyona proteni ifundwe ngokubanzi kwiimbotyi zezintso yi-phaseolin, enokuthi ibangele ukungazwani nabantu abathile (,).

Iimbotyi zezintso zikwanazo nezinye iiproteni ezinjenge-lectins kunye ne-protease inhibitors (6).

IiCarbs

Iimbotyi zezintso ikakhulu zenziwe ziitatshi, ezigcina malunga nama-72% omxholo wekhalori ().

Isitashi senziwe ikakhulu ngamatyathanga amade eswekile ngohlobo lwe-amylose kunye ne-amylopectin (3).

Iimbotyi zinomlinganiselo ophakamileyo we-amylose (30-40%) xa kuthelekiswa neminye imithombo yokutya yesitatshi. I-Amylose ayicoleki njenge-amylopectin (,).

Ngesi sizathu, isitatshi seembotyi sisixhobo esikhupha kancinci kancinci. Ukucola kwayo kuthatha ixesha elide, kwaye kubangela ukunyuka okuthe chu kunye nokunyuka kancinci kwiswekile yegazi kunezinye izitatshi, okwenza iimbotyi zezintso zibe luncedo kakhulu kubantu abanesifo seswekile sesi-2.

Iimbotyi zezintso ziphantsi kakhulu kwisalathiso se-glycemic (GI), elingumlinganiselo wendlela ukutya okuchaphazela ngayo ukunyuka kweswekile yegazi emva kwesidlo ().

Ngapha koko, isitatshi seembotyi sinefuthe eliluncedo ngakumbi ekulinganisweni kweswekile yegazi kunezinye izinto ezininzi zokutya okuphezulu (,).

Imisonto

Iimbotyi zezintso ziphezulu kwifayibha.

Ziqulathe isixa esikhulu sesitatshi esinganyangekiyo, esinokudlala indima kulawulo lobunzima ().

Iimbotyi zezintso zikwabonelela ngemicu engenakunyibilika eyaziwa ngokuba yi-alpha-galactosides, enokubangela urhudo kunye nokuqunjelwa kwabanye abantu (,).

Zombini isitatshi esinganyangekiyo kunye ne-alpha-galactosides zisebenza njenge-prebiotic. Ii-prebiotic zihamba kwindlela yakho yokwetyisa zide zifike kwikholoni yakho, apho zivundiswe ziibhaktheriya eziluncedo (,).

Ukuvundiswa kwale micu isempilweni kukhokelela ekwenziweni kwee-acids ezinamafutha amancinci (i-SCFAs), ezinjenge-butyrate, i-acetate, kunye nepropionate, ezinokuphucula impilo yekolon kunye nokunciphisa umngcipheko womhlaza wekolon (,,).

Iimbotyi zezintso ziphakathi kwemithombo elungileyo yeprotini esekwe kwizityalo. Zizityebi kwimicu esempilweni, ethi ilinganise amanqanaba eswekile yegazi kwaye ikhuthaze impilo yekolon.

Iivithamini kunye neeminerals

Iimbotyi zezintso zizityebi ngeevithamini ezahlukeneyo kunye neeminerali, kubandakanya (,,,,):

• Molybdenum. Iibhontshisi ziphezulu kwi-molybdenum, into elandelwayo ikakhulu efumaneka kwimbewu, iinkozo kunye nemidumba.
• Umntu. Eyaziwa nangokuthi i-folic acid okanye i-vitamin B9, i-folate ithathwa njengeyona nto ibalulekileyo ngexesha lokukhulelwa.
• Intsimbi. Le minerali ibalulekileyo inemisebenzi emininzi ebalulekileyo emzimbeni wakho. Intsimbi inokungeniswa kakubi kwiimbotyi ngenxa yomxholo we-phytate.
• Ubhedu. Le trio antioxidant trace element ihlala isezantsi kwindlela yokutya yaseNtshona. Ngaphandle kweembotyi, eyona mithombo yokutya ilungileyo yobhedu kukutya komzimba, ukutya kwaselwandle kunye namandongomane.
• Manganese. Eli khompawundi likhoyo kukutya okuninzi, ngakumbi ukutya okuziinkozo, iimbotyi, iziqhamo kunye nemifuno.
• Potassium. Esi sondlo sibalulekileyo sinokuba neziphumo ezilungileyo kwimpilo yentliziyo.
• Vitamin K1. Eyaziwa ngokuba yi-phylloquinone, ivithamin K1 ibalulekile ekuqineni kwegazi.

Iimbotyi zezintso zingumthombo olungileyo weevithamini kunye neeminerals, ezinje nge-molybdenum, i-folate, i-iron, ithusi, i-manganese, i-potassium kunye ne-vitamin K1.

Olunye uhlobo lwezityalo

Iimbotyi zezintso ziqulethe izinto ezininzi eziphilayo, kubandakanya (24,,,,,,):

• Isoflavones. Iklasi ye-antioxidants ekhoyo kwixabiso eliphezulu kwiimbotyi zesoya, ii-isoflavones zihlelwe njenge-phytoestrogens ngenxa yokufana kwazo kwi-hormone yesini yabasetyhini, i-estrogen.
• Anthocyanins. Olu sapho lwee-antioxidants ezinemibala lwenzeka kulusu lweembotyi zezintso. Umbala weembotyi ezibomvu zezintso ikakhulu ngenxa ye-anthocyanin eyaziwa ngokuba yi-pelargonidin.
• UPhytohaemagglutinin. Le protein inetyhefu ikhona kumanani aphezulu kwiimbotyi zezintso eziluhlaza, ngakumbi iintlobo ezibomvu. Inokupheliswa ngokupheka.
• Iphytic acid. Ifunyenwe kuyo yonke imbewu etyiwayo, i-phytic acid (phytate) yonakalisa ukuthathwa kweetyiwa ezahlukeneyo, ezinje nge-iron kunye ne-zinc. Inokuncitshiswa ngokuntywila, ukuhluma, okanye ukubila iimbotyi.
• Isitatshi blocker. Iklasi ye-lectins, ekwabizwa ngokuba yi-alpha-amylase inhibitors, iibhloko zesitatshi ziyaphazamisa okanye zilibazise ukufunxwa kweecarbs kwindlela yakho yokwetyisa kodwa azenziwanga ngokupheka.

Iimbotyi zezintso ziqulathe iintlobo ezahlukeneyo zezinto eziphilayo. IPhytohaemagglutinin yi-lectin enetyhefu efumaneka kuphela kwimbotyi eluhlaza okanye ephekiweyo yezintso.

Ukuhla ukusinda

Ukutyeba kakhulu kunye nokukhuluphala ziingxaki ezinkulu zempilo, ezinxulunyaniswa nomngcipheko okhulayo wezifo ezingapheliyo.

Izifundo ezininzi zokujonga zinxibelelana nokusetyenziswa kweembotyi kumngcipheko omncinci wokufumana ubunzima obuninzi kunye nokukhuluphala (,).

Isifundo seenyanga ezi-2 kubantu abadala abangama-30 abatyebe kakhulu kwisidlo sokunciphisa umzimba sibonise ukuba ukutya iimbotyi kunye neminye imidumba amaxesha ama-4 ngeveki kukhokelele ekunciphiseni ubunzima obukhulu kunokutya okungenambotyi ().

Uphengululo lwamva nje lwezifundo ezili-11 lukwafumene ubungqina obuxhasayo kodwa khange bakwazi ukufikelela kwisigqibo esomeleleyo ().

Iindlela ezahlukeneyo zinokuba negalelo kwinzuzo yeembotyi ekulahlekeni kwesisindo. Oku kubandakanya imicu, iiproteni, kunye neziyobisi.

Phakathi kwezona zinto zifundwa ngokubanzi kwiimbotyi zezintso zinee-starch blockers, iklasi yeeproteni ezonakalisa okanye zokulibazisa ukwetyisa kunye nokufunxa kwe-carbs (isitatshi) kwindlela yakho yokwetyisa ().

Isitatshi esivimba, sikhutshwe kwiimbotyi ezimhlophe zezintso, bonisa ezinye izinto ezinokubakho njengesixhobo sokunciphisa umzimba (,,).

Nangona kunjalo, ukubilisa imizuzu eli-10 kungasebenzi ngokupheleleyo iibhlokhi zesitatshi, kususe umphumo wazo kwimbotyi ephekiweyo ().

Nangona kunjalo, iimbotyi zezintso eziphekiweyo zibonelela ngenani lokunciphisa umzimba-elinobuhlobo, obenza ukuba babe sisongezo esihle kakhulu ekutyeni okusebenzayo kokunciphisa umzimba.

Iimbotyi zezintso ziphezulu kwiprotheyini kunye nefayibha kwaye ziqulathe iiproteni ezinokunciphisa ukwetyiswa kwestatshi (carbs), zonke ezinokunceda ukunciphisa umzimba.

Ezinye izibonelelo zezempilo zeembotyi zezintso

Ngaphandle kokuncipha kobunzima, iimbotyi zezintso zinokuba nezibonelelo ezininzi xa ziphekwe ngokufanelekileyo kwaye zilungisiwe.

Ukuphuculwa kolawulo lweswekile yegazi

Ixesha elingaphezulu, iswekile ephezulu yegazi inokunyusa umngcipheko wezifo ezininzi ezingapheliyo, ezinjengesifo sentliziyo. Ke, ukumodareyitha ukunyuka kweswekile yegazi emva kokutya kuthathwa njengeluncedo kwimpilo.

Ukuba sisityebi kwiiprotheyini, ifayibha, kunye nokukhupha kancinci, iimbotyi zezintso zisebenza kakhulu ekugcineni amanqanaba eswekile esegazini.

Banamanqaku asezantsi e-GI, oko kuthetha ukuba ukunyuka kweswekile yegazi emva kokuwatya kuphantsi kwaye ngokuthe ngcembe ().

Ngapha koko, iimbotyi zingcono ekulawuleni iswekile yegazi kunemithombo emininzi yokutya yee-carbs (,,,,).

Izifundo ezininzi zokujonga zibonisa ukuba ukutya iimbotyi okanye okunye ukutya okune-glycemic encinci kunokunciphisa umngcipheko wohlobo lweswekile yesi-2 (,,).

Ukutya ukutya okune-glycemic ephantsi kunokuphucula nolawulo lweswekile esegazini kubantu esele benesifo seswekile ().

Nokuba awunayo le meko, ukongeza iimbotyi ekudleni kwakho kunokuphucula ukulingana kweswekile yegazi, ukhusele impilo yakho iyonke, kwaye unciphise umngcipheko wezifo ezininzi ezingapheliyo.

Uthintelo lomhlaza wekolon

Umhlaza wamathumbu yenye yeentlobo zomhlaza ezixhaphakileyo kwihlabathi liphela.

Izifundo eziqwalaselweyo zidibanisa ukutya kweembotyi, kubandakanya neembotyi, ngomngcipheko omncinci womhlaza wekolon (,).

Oku kuxhaswa ityhubhu yovavanyo kunye nezifundo zezilwanyana (,,,).

Iibhontshisi ziqulathe iintlobo zezakha mzimba kunye neentsinga ezinokubakho kwimiphumela yesifo somhlaza.

Iifayibha, ezinje ngesitatshi esinganyangekiyo kunye ne-alpha-galactosides, zigqithiselwa kwi-colon yakho, apho zivundiswe ziibhaktheriya ezinobungane, zikhokelela ekwakhiweni kwe-SCFAs ().

Ii-SCFA njenge-butyrate zinokuphucula impilo ye-colon kwaye zinciphise umngcipheko womhlaza wekolon (,).

Iimbotyi zezintso lukhetho oluhle kakhulu kubantu abanesifo seswekile sesi-2 kunye nabanye abafuna ukuzinzisa amanqanaba eswekile yegazi. Banokukhuthaza impilo yekolon kunye nokunciphisa umngcipheko womhlaza wekolon.

Izinto ezinokubakho ezantsi

Nangona iimbotyi zezintso zinokuba nezibonelelo ezininzi zezempilo, iimbotyi zezintso eziluhlaza okanye ezingaphekwanga ngokwaneleyo zinetyhefu.

Ukongeza, abanye abantu banokunqwenela ukunciphisa ukusetyenziswa kweembotyi ngenxa yokuqunjelwa kunye nokuqunjelwa.

Ityhefu yeembotyi ebomvu yezintso

Iimbotyi zezintso eziluhlaza ziqulathe izixa ezikhulu zeproteni enetyhefu ebizwa ngokuba yiphytohaemagglutinin ().

IPhytohaemagglutinin ifumaneka kwiimbotyi ezininzi kodwa iphezulu kakhulu kwiimbotyi ezibomvu zezintso.

Ityhefu yebhontshisi yezintso ixeliwe kwizilwanyana nasebantwini. Emntwini, iimpawu eziphambili zibandakanya urhudo kunye nokugabha, ngamanye amaxesha kufuna ukubekwa esibhedlele (,).

Ukucwina kunye nokupheka iimbotyi kususa uninzi lwale toxin, kwenza ukuba iimbotyi zezintso ezilungiswe kakuhle zikhuseleke, zingenabungozi, kwaye zinesondlo (,).

Phambi kokutyiwa, iimbotyi zezintso kufuneka zifakwe emanzini ubuncinci iiyure ezi-5 kwaye zibiliswe kwi-212 ° F (100 ° C) ubuncinci imizuzu eyi-10 ().

Izinto ezingafunekiyo kwiimbotyi zezintso

Iimbotyi zezintso ezingaphekwanga kunye neziphekwe ngendlela engafanelekanga zigcina izinto ezininzi ezingafunekiyo, ezizizinto ezinciphisa ixabiso lesondlo ngokudodobisa ukufunxeka kwezondlo kwindlela yakho yokwetyisa.

Nangona ngamanye amaxesha kunokuba luncedo, i-antinutrients iyinkxalabo enkulu kumazwe asaphuhlayo apho iimbotyi zikukutya okuyintloko.

Izinto eziphambili ezichasene neembotyi zezintso zezi (,,):

• Iphytic acid. Le khompawundi, ekwabizwa ngokuba yi-phytate, yonakalisa ukuthathwa kweeminerali, ezinje nge-iron kunye ne-zinc.
• Iprotease inhibitors. Zikwaziwa njenge-trypsin inhibitors, ezi proteni zithintela ukusebenza kwee-enzymes ezahlukeneyo zokugaya ukutya, eziphazamisa ukwetyiswa kweprotein.
• Isitatshi blocker. Ezi zinto, ngamanye amaxesha zibizwa ngokuba yi-alpha-amylase inhibitors, zithintela ukufunxwa kweecarbs kwindlela yakho yokwetyisa.

I-Phytic acid, i-protease inhibitors, kunye ne-starch blockers zonke azisebenzi ngokupheleleyo okanye ngokungaphelelanga xa iimbotyi zifakwe ngokufanelekileyo kwaye ziphekiwe (, 56, 57).

Ukuvumba kunye nokuhluma iimbotyi kunokunciphisa izinto ezingafunekiyo, ezinje nge-phytic acid, nangaphezulu ().

Ukuqunjelwa sisisu kunye nokuqunjelwa

Kwabanye abantu, iimbotyi zinokubangela iziphumo ezingathandekiyo, ezinjengokuqunjelwa, ukuqunjelwa, kunye norhudo ().

Imicu enganyibilikiyo ebizwa ngokuba yi-alpha-galactosides inoxanduva lwezi ziphumo. Abakwiqela lemicu eyaziwa ngokuba zii-FODMAPs, ezinokuthi zonyuse iimpawu zesifo sengqondo sesibindi (IBS) (,,).

Ialfa-galactosides ingasuswa ngokuyinxenye ngokufaka emanzini nangokuhluma kweembotyi ().

Iimbotyi zezintso eziluhlaza okanye ezingaphekwanga kakuhle zinetyhefu kwaye kufuneka zithintelwe. Ngaphezulu, ezi mbotyi zinezinto ezingafunekiyo kwaye zinokubangela ukudumba, ukuqumba, kunye norhudo kwabanye abantu.

Umgca wezantsi

Iimbotyi zezintso zingumthombo ogqwesileyo osekwe kwizityalo. Banobutyebi kwizimbiwa ezahlukeneyo, iivithamini, imicu, ii-antioxidants, kunye nezinye izityalo ezizodwa.

Ke ngoko, ezi mbotyi zinokunceda ukunciphisa umzimba, zikhuthaze impilo yekolon, kunye nenqanaba leswekile yegazi.

Nangona kunjalo, iimbotyi zezintso kufuneka zisoloko zityiwa ziphekwe kakuhle. Iimbotyi eziluhlaza okanye ezingaphekwanga kakuhle zinetyhefu.