Ama-Black-Eyed Peas (amaCowpeas): Amaqiniso Wezondlo Nezinzuzo

-Delile

• Iphrofayili yokudla okunempilo
• Izinzuzo ezingaba khona
• Sekela ukulahleka kwesisindo
• Thuthukisa impilo yokugaya ukudla
• Thuthukisa impilo yenhliziyo
• Ungazifaka kanjani ekudleni kwakho
• Izinyathelo zokuzivikela
• Okubalulekile

Uphizi onamehlo amnyama, owaziwa nangokuthi izinkomazi, ziyimidumba ejwayelekile etshalwe emhlabeni wonke.

Ngaphandle kwegama labo, uphizi wamehlo amnyama akuzona uphizi kepha luhlobo lukabhontshisi.

Ngokuvamile anombala okhanyayo kakhulu futhi afaka indawo enkulu emnyama, ensundu, noma ebomvu efana neso.

Ama-peas anamehlo amnyama anokunambitheka okuqinile, okunomsoco futhi kuvame ukubhekwa njengokudla kokudla kwaseNdiya nokwendabuko kwaseNingizimu.

Lo mbhalo ubuyekeza amaqiniso okunomsoco, izinzuzo, nokusetshenziswa kophizi abamehlo amnyama.

Iphrofayili yokudla okunempilo

Ama-peas anamehlo amnyama aminyene ngendlela enomsoco, apakisha i-fiber eningi namaprotheni kulowo nalowo msebenzi.

Futhi zingumthombo omuhle wama-micronutrients amaningana abalulekile, afaka i-folate, ithusi, i-thiamine, ne-iron.

Inkomishi eyodwa (170 amagremu) yophizi onamehlo amnyama aqukethe izakhi zomzimba ezilandelayo ():

• Amakholori: 194
• Amaprotheni: 13 amagremu
• Amafutha: 0.9 amagremu
• AmaCarbs: 35 amagremu
• Umucu: 11 amagremu
• Umlingiswa: I-88% ye-DV
• Yethusi: U-50% we-DV
• Thiamine: Ama-28% we-DV
• Insimbi: U-23% we-DV
• I-Phosphorus: 21% we-DV
• Magnesium: 21% we-DV
• Izinki: U-20% we-DV
• Potassium: U-10% we-DV
• Uvithamini B6: U-10% we-DV
• Selenium: U-8% we-DV
• I-Riboflavin: U-7% we-DV

Ngaphezu kwezakhamzimba ezibalwe ngenhla, uphizi onamehlo amnyama uphakeme kuma-polyphenols, okuyizinhlanganisela ezisebenza njengama-antioxidants emzimbeni ukuvikela ukulimala kwamaseli nokuvikela ezifweni ().

Uphizi onamehlo amnyama unamaprotheni amaningi kanye nefayibha, kanye nama-micronutrients afana ne-folate, ithusi ne-thiamine.

Izinzuzo ezingaba khona

Ama-peas anamehlo amnyama ahlotshaniswe nezinzuzo eziningi zezempilo ezinamandla.

Sekela ukulahleka kwesisindo

Ngenxa yokuqukethwe kwawo kwamaprotheni nefayibha encibilikayo, ukwengeza uphizi onamehlo amnyama ekudleni kwakho kuyindlela enhle yokuqinisa ukulahleka kwesisindo.

Amaprotheni, ikakhulukazi, akhonjisiwe ukunciphisa amazinga e-ghrelin, i-hormone ebhekele ukuvusa imizwa yendlala (,).

Okwamanje, i-fiber encibilikayo uhlobo lwefayibha elenza ukungaguquguquki okufana ne-gel futhi kudabule umgudu wakho wokugaya kancane ukukusiza uhlale uzizwa ugcwele phakathi kokudla ().

Ngokuya kocwaningo oluthile olwenziwe kubantu abangu-1,475, labo abadla ubhontshisi njalo babe nengozi engaphansi ngama-23% yokwanda kwamafutha esiswini kanye nengozi ephansi engama-22% yokukhuluphala, uma kuqhathaniswa nabangewona abathengi ().

Okunye ukubuyekezwa kwezifundo ezingama-21 kuphethe ngokuthi kufaka phakathi ama-pulse, njengophizi abamehlo amnyama, ekudleni kwakho kungaba isu elisebenzayo lokunciphisa isisindo futhi kungasiza ekwehliseni amaphesenti amafutha omzimba ().

Thuthukisa impilo yokugaya ukudla

Ama-peas anamehlo amnyama angumthombo omuhle we-fiber encibilikayo, okuyisakhamzimba esiyinhloko uma kukhulunywa ngempilo yokugaya ukudla.

Eqinisweni, ucwaningo lukhombisa ukuthi ukwandisa ukudla kwakho i-fiber encibilikayo kungasiza ekukhuthazeni ukujwayela nokukhuphula imvamisa yezihlalo kulabo abanesifo sokuqunjelwa ().

Olunye ucwaningo lukhombisa ukuthi i-fiber ingasiza ekuvikeleni ukuphazamiseka kokugaya ukudla, njenge-acid reflux, ama-hemorrhoids, nezilonda zesisu ().

I-fiber encibilikayo etholakala kophizi onamehlo amnyama nakwezinye izitshalo nayo ingasebenza njenge-prebiotic, evuselela ukukhula kwamagciwane azuzayo esiswini sakho ukusiza ukukhuthaza i-microbiome enempilo ().

Lawa mabhaktheriya awusizo awasekeli kuphela impilo yokugaya ukudla kepha futhi akhonjisiwe ukuthi anciphisa ukuvuvukala, athuthukise ukusebenza komzimba, futhi anciphise amazinga e-cholesterol ().

Thuthukisa impilo yenhliziyo

Ukujabulela uphizi onamehlo amnyama njengengxenye yokudla okunomsoco kuyindlela enhle kakhulu yokusiza ukugcina inhliziyo yakho iphilile futhi iqinile, ngoba ingasiza ekunciphiseni izici eziningana zobungozi besifo senhliziyo.

Kokunye ukubuyekezwa kwezifundo eziyi-10, ukutholakala okuvamile kwemidumba kwaxhunyaniswa namazinga aphansi we-cholesterol ephelele ne-LDL (embi), yomibili enganikela kwisifo senhliziyo ().

Olunye ucwaningo kwabesifazane abangama-42 lukhombise ukuthi ukulandela ukudla okuncane kwekhalori okuhlanganiswe ngenkomishi eyi-1 yemidumba ngosuku amasonto ayisithupha kunciphise kakhulu ukuzungeza okhalweni kanye ne-triglyceride namazinga okucindezela kwegazi, uma kuqhathaniswa neqembu elilawulayo ().

Ukudla imidumba njalo kuye kwahlanganiswa nezimpawu zokuvuvukala, ezingasiza futhi ekunciphiseni ubungozi besifo senhliziyo (,,).

Ama-peas anamehlo amnyama angasiza ukukhulisa ukulahleka kwesisindo, ukuthuthukisa impilo yokugaya ukudla, nokusekela impilo yenhliziyo engcono.

Ungazifaka kanjani ekudleni kwakho

Ngaphandle kokuba uphizi onamehlo amnyama unempilo ehlukahlukene futhi kulula ukuwajabulela ezinhlobonhlobo zokupheka.

Uma usebenzisa ubhontshisi owomile, qiniseka ukuthi uwacwilisa emanzini okungenani amahora ayisithupha, okusiza ukusheshisa isikhathi sokupheka nokwenza kubelula ukugaya.

Qaphela ukuthi uphizi onamehlo omnyama wehlukile kwamanye ubhontshisi omisiwe kuleso sikhathi eside noma ubusuku bonke ukucwilisa emanzini abandayo akudingeki, kepha isikhathi sokupheka sisengancishiswa uma sifakwe amahora ayi-1-2 emanzini ashisayo.

Ngemuva kwalokho, zimboze emanzini noma kumhluzi, uzilethe kumathumba, unciphise ukushisa, bese uvumela ubhontshisi ukuthi ubile imizuzu engu-45, noma kuze kube yithenda.

Kokudla kwendabuko kwaseNingizimu, ubhontshisi ophekiwe uxubene nenyama, izinongo, nemifino enamaqabunga.

Kodwa-ke, benza futhi isengezo esihle kumasobho, amasobho, namasaladi.

Ama-peas anamehlo amnyama ahlukahluka kakhulu futhi angafakwa ezinhlobonhlobo zokupheka, kufaka phakathi isobho, isitshulu namasaladi.

Izinyathelo zokuzivikela

Kwabanye abantu, uphizi onamehlo amnyama ungadala ubuhlungu besisu, igesi, nokuqunjelwa ngenxa yokuqukethwe yi-raffinose, uhlobo lwefayibha olungasiza ezindabeni zokugaya ukudla ().

Ukucwilisa nokupheka ubhontshisi omisiwe kunganciphisa okuqukethwe kwe-raffinose futhi kukwenze kube lula ukugaya ().

Amathebulethi namaphilisi angasiza ukuvimbela igesi futhi anciphise izimpawu nawo atholakala kabanzi emakhemisi nasezitolo ezinkulu.

Uphizi onamehlo amnyama nawo aqukethe izidlo, ezifana ne-phytic acid, ebopha kumaminerali afana ne-iron, i-zinc, i-magnesium ne-calcium futhi kuvimbele ukumuncwa kwawo emzimbeni ().

Ngenhlanhla, ukumunca nokupheka uphizi wamehlo amnyama ngaphambi kokusetshenziswa kungakunciphisa kakhulu okuqukethwe kwe-phytic acid futhi kusize ukukhulisa ukumuncwa kwezakhi ().

Ama-peas anamehlo amnyama aphezulu kuma-antinutrients futhi angadala izingqinamba zokugaya ukudla kwabanye abantu. Noma kunjalo, ukuwafaka nokupheka kungasiza ekunciphiseni imiphumela emibi.

Okubalulekile

Uphizi onamehlo amnyama unomsoco kakhulu futhi uhlotshaniswa nezinzuzo eziningi ezinhle zezempilo.

Ikakhulu, zingasiza ukusekela ukulahleka kwesisindo, zithuthukise impilo yenhliziyo, futhi zikhuthaze impilo yokugaya ukudla.

Futhi ziyahlukahluka, zimnandi, futhi kulula ukuzifaka ezinhlokweni eziningi zokupheka njengengxenye yokudla okunempilo.