Izinhlobo Ezi-7 Ezihehayo Zamahlumela Obhontshisi

-Delile

• 1. Amahlumela kabhontshisi wezinso
• 2. Amahlumela esentili
• 3. Ama-pea amahlumela
• 4. Ichickpea ihluma
• 5. Amahlumela kabhontshisi we-Mung
• 6. Amahlumela esoya
• 7. Amahlumela kabhontshisi we-Adzuki
• Imiyalo yokuhluma
• Izinyathelo zokuphepha zokudla amahlumela kabhontshisi
• Okubalulekile

Ukuhluma kuyinqubo yemvelo eholela ekuhlameni kwembewu, okusanhlamvu, imifino, nemidumba.

Amahlumela kabhontshisi ayisithako esivame kakhulu kumasaladi nasezitsheni zase-Asia ezinjenge-stir-fries, futhi kunezinhlobonhlobo eziningi.

Ungathola izinhlobo ezahlukahlukene zamahlumela kabhontshisi esitolo sakho sokudla noma uzihlume wedwa.

Ucwaningo luphakamisa ukuthi ukuhluma kukhulisa kakhulu inani lokudla okunempilo kwalokhu kudla ngokwenza ngcono ukugayeka nekhwalithi yezakhamzimba ezithile, njengamaprotheni.

Ngaphezu kwalokho, amahlumela aye achazwa njengezindawo ezinamandla zokudla okunempilo ezinemiphumela eminingi yokukhuthaza impilo (,,).

Nazi izinhlobo eziyi-7 ezithakazelisayo zamahlumela kabhontshisi.

1. Amahlumela kabhontshisi wezinso

Ubhontshisi wezinso (I-Phaseolus vulgaris L.) yizinhlobonhlobo zikabhontshisi ovamile owathola igama lazo kusukela ekubunjweni kwalo okufana nezinso.

Amahlumela abo anamaprotheni amaningi futhi anama-calories amancane kanye ne-carbs. Inkomishi eyodwa (184 amagremu) yamaphakethe amahlumela kabhontshisi wezinso ():

• Amakholori: 53
• AmaCarbs: 8 amagremu
• Amaprotheni: 8 amagremu
• Amafutha: 1 igremu
• Uvithamini C: I-79% ye-Daily Value (DV)
• Umlingiswa: I-27% ye-DV
• Insimbi: U-8% we-DV

Lawa mahlumela nawo aphezulu kwi-melatonin, i-molecule ekhiqizwa ngumzimba wakho ukulawula umjikelezo wayo wokulala. IMelatonin ngokufanayo inezinto zokuvikela umzimba ezivikela umzimba wakho kuma-radicals wamahhala, okuyizinto eziyingozi ezingadala ukulimala kwamaseli (,).

Ngenkathi umzimba wakho ukhiqiza i-melatonin ngokwemvelo, umkhiqizo wawo uyehla ngeminyaka. Abaphenyi bakholelwa ukuthi amazinga anciphisiwe angaxhunyaniswa nezinkinga zezempilo njengoba uneminyaka yobudala ().

Izifundo eziningi zixhumanisa ukudla kwe-melatonin nokwehla kwengozi yezifo ezingamahlalakhona, ezinjengohlobo 2 sikashukela nesifo senhliziyo (,,,).

Ucwaningo olulodwa lweminyaka eyi-12 kwabesifazane abangama-370 luthole ukuthi labo abanamazinga aphansi e-melatonin babenobungozi obukhulu kakhulu besifo sikashukela sohlobo 2 ().

Khonamanjalo, olunye ucwaningo luthole ukuthi ngemuva kokondla amagundane okukhishwe kumahlumela kabhontshisi wezinso, amazinga egazi lawo e-melatonin akhuphuke ngo-16% ().

Kodwa-ke, olunye ucwaningo kubantu luyadingeka.

Amabhontshisi wezinso ahlumekile angcono kakhulu lapho ephekwa. Ungabilisa, ususe, noma ubashukumise, bese uwafaka ezitsheni ezinjenge-stews nama-noodle.

Amahlumela kabhontshisi wezinso aphezulu kakhulu kuma-antioxidants, njengevithamini C ne-melatonin. I-Melatonin kukholakala ukuthi yehlisa ubungozi besifo sikashukela sohlobo 2 nesifo senhliziyo.

2. Amahlumela esentili

Ama-lentile yimidumba eza nemibala ehlukahlukene, yonke ingahluma kalula ukuze ithuthukise umsoco wayo.

Inkomishi eyodwa (77 amagremu) yamaphakethe amahlumela elensi ():

• Amakholori: 82
• AmaCarbs: 17 amagremu
• Amaprotheni: 7 amagremu
• Amafutha: 0.5 amagremu
• Uvithamini C: I-14% ye-DV
• Umlingiswa: U-19% we-DV
• Insimbi: I-14% ye-DV

Inqubo yokuhluma ikhulisa okuqukethwe kwama-lentolic lentil ngokushaya okungu-122%. Ama-phenolic compounds ayiqembu lezakhi ze-antioxidant zezitshalo ezinganikeza i-anticancer, anti-inflammatory, ne-anti-allergenic izakhiwo (,).

Ngenxa yokwanda kwamandla e-antioxidant, amahlumela elensi anganciphisa i-cholesterol ye-LDL (embi), amazinga aphezulu angakhuphula ubungozi bokuhlaselwa yisifo senhliziyo, uhlobo lwesifo sikashukela esingu-2, nokukhuluphala (,,).

Ucwaningo olulodwa lwamasonto ayisishiyagalombili kubantu abayi-39 abanesifo sikashukela sohlobo lwesibili luveze ukuthi ukudla inkomishi engu-3/4 (amagremu angama-60) amahlumela elensi nsuku zonke kwehlise amazinga e-triglyceride ne-LDL (amabi) we-cholesterol ngenkathi yandisa i-cholesterol ye-HDL (enhle), uma kuqhathaniswa neqembu elilawulayo ( ).

Noma kunjalo, kudingeka olunye ucwaningo ukusekela lokhu okutholakele.

Ngokungafani namahlumela kabhontshisi wezinso, amahlumela elensi angathokozelwa okuphekiwe noma aluhlaza. Zizame kusaladi oyikhonzile noma isemishi, noma uzifake kumasobho noma emifino eshubile.

Amahlumela e-lentil apakisha amanani aphezulu ama-antioxidants anganciphisa amazinga e-cholesterol. Lokhu futhi kungasiza ekunciphiseni ubungozi besifo senhliziyo.

3. Ama-pea amahlumela

Amahlumela e-pea aphawuleka ngokunambitheka kwawo okumnandi. Kokubili uphizi oluhlaza nokuphuzi ungamila.

Anomsoco kakhulu, apakisha inkomishi engu-1 (120 amagremu) ():

• Amakholori: 149
• AmaCarbs: 33 amagremu
• Amaprotheni: 11 amagremu
• Amafutha: 1 igremu
• Uvithamini C: I-14% ye-DV
• Umlingiswa: Ama-43% we-DV
• Insimbi: U-15% we-DV

Ama-pea sprouts aqukethe cishe kabili inani le-folate (B9) njengama-peas aluhlaza. Ukushoda kule vithamini kungaholela ekuzalweni kokungajwayelekile, okufana nenhliziyo ne-neural tube defects (,).

Iziphambeko ze-Neural tube zenzeka lapho amathambo azungeze umgogodla noma ugebhezi lwengane yakho engakhuli kahle, okungaholela ebuchosheni noma entanjeni yomgogodla ukuthi ivezwe lapho izalwa.

Ucwaningo lukhombisa ukuthi izengezo ze-folic acid zinciphisa izehlakalo zokukhubazeka kwe-neural tube phakathi kwabesifazane abaneminyaka yobudala yokuzala (,).

Ochwepheshe bezempilo baphakamisa nokuthi kudliwe ukudla okune-folate, njengophizi olumile.

Amahlumela e-pea athambile kakhulu kunamahlumela amaningi. Zibhanqa kahle nemifino enamaqabunga kumasaladi kodwa futhi zingathanjiswa.

Amahlumela e-pea alayishwa nge-folate, isakhi esibalulekile sokuvimbela ukukhubazeka kwenhliziyo ne-neural tube.

4. Ichickpea ihluma

Amahlumela eChickpea kulula ukwenza futhi athathe cishe izinsuku ezimbili ukuhluma, okushesha kakhulu.

Bapakisha amaprotheni amaningi kakhulu kunamanye amahlumela futhi alayishwa izakhamzimba. Indebe eyodwa (140 amagremu) enikezwa amahlumela we-chickpea ():

• Amakholori: 480
• AmaCarbs: 84 amagremu
• Amaprotheni: 36 amagremu
• Amafutha: 8 amagremu
• Uvithamini C: 5% we-DV
• Insimbi: Ama-40% we-DV

Kuyathakazelisa ukuthi ukuhluma kukhonjiswe ukuthi kukhulise kakhulu okuqukethwe okuphelele kwe-isoflavone kuma-chickpeas ngaphezulu kokuphindwe ka-100. Ama-Isoflavones yi-phytoestrogen - inhlanganisela esekwe ezitshalweni elingisa indima yehomoni estrogen (,,).

Njengoba amazinga e-estrogen eqala ukwehla lapho abesifazane befika esikhathini sokuya esikhathini, ukudla ukudla okunothe nge-phytoestrogen kungasiza ekwehliseni izimpawu zokuya esikhathini, kufaka phakathi i-osteoporosis kanye namazinga aphezulu we-cholesterol egazini (,).

Ucwaningo lwezinsuku ezingama-35 kumagundane lunqume ukuthi imithamo yansuku zonke yehlumela lechickpea ikhiphe kakhulu ukulahleka kwethambo ().

Olunye ucwaningo lwamagundane luphethe ngokuthi ukutholwa kwansuku zonke kwamahlumela amasha e-chickpea kunciphise amazinga e-cholesterol aphelele ne-triglyceride ngenkathi kukhuphuka amazinga e-HDL (amahle) e-cholesterol. Lokhu kusikisela ukuthi amahlumela e-chickpea angasiza ekuvimbeleni isifo senhliziyo ().

Noma kunjalo, ucwaningo lomuntu luyadingeka.

Ama-chickpeas ahlwanyelwe angadliwa eluhlaza njengokudla okusheshayo futhi okunomsoco noma kuhlanganiswe ukwenza i-hummus eluhlaza. Kungabuye kuphekwe kumasobho noma ama-veggie burger.

Amahlumela e-Chickpea aphezulu kakhulu kuma-protein nama-isoflavones, i-phytoestrogen engasiza ekwelapheni izimpawu zokunqamuka kokuya esikhathini.

5. Amahlumela kabhontshisi we-Mung

Amahlumela ebhontshisi e-Mung aphakathi kwamahlumela obhontshisi avame kakhulu.

Zitholakala kubhontshisi we-mung, olinywa kakhulu e-East Asia kodwa futhi odumile ezindaweni zokudlela nezitolo eziningi zaseNtshonalanga.

Banobalo lwamakholori aphansi ngokweqile, ngenkomishi engu-1 (104 amagremu) enikela ():

• Amakholori: 31
• AmaCarbs: 6 amagremu
• Amaprotheni: 3 amagremu
• Uvithamini C: U-15% we-DV
• Umlingiswa: U-16% we-DV
• Insimbi: 5% we-DV

Ukuhluma kwandisa okuqukethwe kabhontshisi we-mung ’flavonoid novithamini C kuze kube izikhathi ezingama-7 nezingama-24, ngokulandelana. Ngokulandelayo, lokhu kukhulisa izakhiwo zabo zokulwa ne-antioxidant ().

Ngaphezu, olunye ucwaningo luxhumanisa la mahlumela nezinzuzo ezingaba khona zomdlavuza ngokulwa nomonakalo omkhulu wamahhala ().

Ngokufanayo, ucwaningo lwe-test-tube kumaseli womuntu aphathwe ngalokhu kukhishwa kwathola umphumela onobuthi kumaseli womdlavuza - ngaphandle kokulimala kumaseli aphilile ().

Lokho kusho, khumbula ukuthi ucwaningo lomuntu luyadingeka.

Amahlumela kabhontshisi we-Mung ayisisekelo ekudleni kwase-Asia ngakho-ke alungele izitsha ezifana nelayisi elithosiwe kanye nemiqulu yasentwasahlobo.

Ukuhluma kwandisa umsebenzi wobhontshisi we-mung ’antioxidant, ongaqinisa izakhiwo zawo zokulwa nomdlavuza. Kodwa-ke, olunye ucwaningo luyadingeka.

6. Amahlumela esoya

Amahlumela ama-soya ayisithako esidumile ezitsheni eziningi zaseKorea. Zikhule ngokuhluma ubhontshisi.

Inkomishi eyodwa (70 amagremu) yamaphakethe amahlumela kabhontshisi ():

• Amakholori: 85
• AmaCarbs: 7 amagremu
• Amaprotheni: 9 amagremu
• Amafutha: 5 amagremu
• Uvithamini C: U-12% we-DV
• Umlingiswa: 30% we-DV
• Insimbi: U-8% we-DV

Ukuhluma kwehlisa amazinga kasoya we-phytic acid, okuyi-antinutrient ebopha amaminerali afana nensimbi, kuphazamisa ukumuncwa kwawo. Isibonelo, ubisi lwe-soy kanye ne-tofu eyenziwe ngamahlumela ine-phytic acid efinyelela kuma-59% no-56%, ngokulandelana, kunemikhiqizo engahluma (36,).

Ngakho-ke, amahlumela kabhontshisi angenza i-non-heme iron - uhlobo lwensimbi etholakala ezitshalweni - itholakalele umzimba wakho ().

Lapho amazinga akho wensimbi ephansi, awukwazi ukukhiqiza i-hemoglobin eyanele - iprotheni kumaseli abomvu egazi ethutha umoya-mpilo emzimbeni wakho wonke. Lokhu kungaholela ekushoneni kwe-iron anemia.

Ucwaningo olulodwa lwezinyanga eziyi-6 emantombazaneni angama-288 anenkinga yokushoda nge-ayoni luthole ukuthi labo abaphuza ama-ounces ayi-100 (100 ml) obisi lwe-soy oluhluma ngosuku bakhuphule kakhulu amazinga abo e-ferritin, okuyiprotheni egcina insimbi emzimbeni wakho ().

Ngokufanayo, ucwaningo lwamaviki ama-2 kumagundane analesi simo luye lwabona ukuthi isengezo sehlumela lesoya sikhuphule amazinga abo we-hemoglobin kulawo amagundane aphilile ().

Njengalokhu, ubhontshisi obuhlumayo bungasiza ukuvimbela nokwelapha lolu hlobo oluthile lwe-anemia. Noma kunjalo, ucwaningo oluningi ludingekile.

Amahlumela ama-soya anokuthungwa okumanzi nokunambitheka kwe-nutty. Zivame ukudliwa ziphekiwe futhi zenza okungeziwe okumnandi kuma-casseroles nama-stews.

Amahlumela ama-soya angasiza ukwenza insimbi itholakale kakhulu emzimbeni wakho ngenxa yokuqukethwe okuphansi kokungadli. Ngakho-ke, lawa mahlumela angasiza ekwelapheni i-anemia yokushoda kwe-iron.

7. Amahlumela kabhontshisi we-Adzuki

Ubhontshisi we-Adzuki ubhontshisi omncane obomvu otshalwe eMpumalanga ye-Asia futhi ufana kakhulu nobhontshisi we-mung.

Inkomishi engu-1 (133 amagremu) ekhonza amaphakethe amahlumela kabhontshisi we-adzuki ():

• Amakholori: 466
• AmaCarbs: 84 amagremu
• Amaprotheni: 31 amagremu
• Amafutha: 1 igremu
• Uvithamini C: U-17% we-DV
• Insimbi: Ama-40% we-DV

Njengobhontshisi obuningi obuhlumayo, ukuhluma kobhontshisi we-adzuki kukhulisa okuqukethwe kwawo kwe-phenolic antioxidant ngama-25%. Isakhi esivelele kakhulu se-phenolic kulezi zihlumela yi-sinapic acid ().

I-Sinapic acid inezinto eziningi ezikhuthaza ezempilo, kufaka phakathi ukulawulwa koshukela osegazini kanye nemiphumela yokulwa nokuvuvukala, elwa namagciwane kanye ne-anticancer ().

Izifundo zezilwane ziphakamisa ukuthi i-sinapic acid inciphisa amazinga ashukela aphezulu egazi kanye nokumelana ne-insulin kumagundane anesifo sikashukela (,).

Noma kunjalo, akucaci ukuthi amahlumela kabhontshisi we-adzuki anomphumela ofanayo yini kubantu. Izifundo ezengeziwe ziyadingeka.

Amahlumela kabhontshisi we-Adzuki anokunambitheka kwamantongomane futhi angangezwa eluhlaza kumasaladi, ekusongweni, nakuma-smoothies. Ungawapheka nangesobho.

Amahlumela kabhontshisi we-Adzuki aziqhayisa nge-sinapic acid, engasiza ekulawuleni ushukela wegazi. Noma kunjalo, kudingeka olunye ucwaningo.

Imiyalo yokuhluma

Ngenkathi ungathenga amahlumela ahlukahlukene kabhontshisi ezitolo zokudla nezikhethekile, kungadingeka ukuthi uhlume izinhlobo ezithile wedwa.

Ukuqala, uzofuna ukuthenga ubhontshisi obuhlaza, obomisiwe, bese ulandela lezi zinyathelo.

1. Hlanza ubhontshisi wakho ukuze ususe noma ikuphi ukungcola noma amatshe. Bafake embizeni yengilazi.
2. Gcwalisa cishe u-3/4 wembiza ngamanzi abandayo, bese uyimboza ngendwangu noma imeshini bese uyivikela ngebhande lenjoloba.
3. Vumela ubhontshisi ucwilise amahora angama-8-24 noma aze akhule aze abe usayizi ophindwe kabili. Imvamisa, imbewu emikhulu idinga ukucwilisa okude.
4. Khipha amanzi embizeni, umboze futhi ngendwangu, bese uyiphendula ubheke phansi ukuze uqhubeke nokudonsa amahora ambalwa.
5. Hlanza ubhontshisi ngobumnene uphinde ukhiphe futhi. Phinda lesi sinyathelo izikhathi 2-3 ngosuku ngezinsuku eziyi-1-4 noma kuze kube yilapho amahlumela eselungile.

Ekupheleni kwale nqubo, kufanele uqaphele amahlumela akhula embewini. Ubude bokugcina bamahlumela bukuwe - uma uwagcina isikhathi eside embizeni, azokhula ngokwengeziwe.

Izinyathelo zokuphepha zokudla amahlumela kabhontshisi

Ngokuvamile, amahlumela ukudla okonakala kalula.

Banobungozi obukhulu bokutheleleka ngamagciwane, njengokuthi kusuka Salmonella noma E. coli, ngenxa yendawo enomswakama edingekayo ekukhuleni kwabo.

Kokubili Salmonella futhi E. coli kungadala ubuthi ekudleni, okungadala uhudo, ukuhlanza, nobuhlungu besisu ().

Isibonelo, ukuqubuka kwesifo sohudo e-2011 eJalimane kuthinte abantu abangama-26 ababike ukuthi badla amahlumela ().

Iziphathimandla zincoma ukugeza amahlumela kahle ngaphambi kokudla, ikakhulukazi uma uhlela ukuwadla eluhlaza. Abantu abanamasosha omzimba abuthakathaka, njengezingane, abadala, nabesifazane abakhulelwe, kufanele badle kuphela amahlumela aphekiwe.

Amahlumela kulula ukwenza ekhaya. Kodwa-ke, bahlotshaniswa nokudla okunobuthi ngenxa yengozi yabo enkulu yokungcola kusuka Salmonella futhi E. coli. Kufanele uwageze kahle noma uwapheke ukunciphisa ubungozi bokutheleleka.

Okubalulekile

Ukuhluma kuyindlela engokwemvelo yokwandisa iphrofayli yokudla okunempilo, ngoba ithuthukisa okuqukethwe kwayo kwe-antioxidant futhi inciphisa amazinga ayo angenamsoco.

Amahlumela anganikela ngezinzuzo eziningi zezempilo, kufaka phakathi ukulawulwa koshukela osegazini, ukunciphisa izimpawu zokuya esikhathini, kanye nengozi ephansi yesifo senhliziyo, i-anemia, nezinkinga zokuzalwa.

Lokhu kudla okujabulisayo nokuhlwabusayo kungenza ukwengeza okuhle kusaladi lakho elilandelayo noma ukugovuza.