Izinzuzo Ezi-10 Ezihehayo Zezempilo Zobhontshisi WeFava

-Delile

• 1. Kugcwele Izakhamzimba
• 2. Kungasiza Ngezimpawu Zesifo SikaParkinson
• 3. Kwangathi Kungasiza Ukuvimbela Amaphutha Okuzalwa
• 4.Qukethe izakhi zomzimba zokuqinisa umzimba
• 5. Kuzuzisa Amathambo Health
• 6. Kwangathi Kungathuthukiswa Izimpawu Ze-anemia
• 7. Kwangathi Kungathuthukisa Umfutho Wegazi Ophezulu
• 8. Kwangathi Kungasiza Ukwehlisa Isisindo
• 9. Kungasiza I-cholesterol Engaphansi
• 10. Kusetshenziswa izinto ezihlukahlukene futhi kulula ukungeza ekudleni kwakho
• Okusemqoka

Ubhontshisi beFava - noma ubhontshisi obanzi - yimidumba eluhlaza okwembiza.

Zinokunambitheka okuncane okumnandi, okomhlaba futhi kudliwa ngabantu emhlabeni wonke.

Ubhontshisi weFava ulayishwe amavithamini, amaminerali, ifayibha namaprotheni. Kucatshangwa ukuthi zinikela ngemiphumela emihle yezempilo, njengokuthuthuka kokusebenza kwezimoto nokuzivikela komzimba.

Nazi izinzuzo eziyishumi zezempilo zama-fava beans, esekelwa yisayensi.

1. Kugcwele Izakhamzimba

Ngosayizi wazo omncane, ubhontshisi we-fava upakisha inani elincomekayo lezakhamzimba.

Ikakhulu, bacebile kumaprotheni ezitshalo, ama-folate namanye amavithamini namaminerali amaningana. Futhi zilayishwe nge-fiber encibilikayo engasiza ukugaya kanye namazinga we-cholesterol aphansi (,).

Inkomishi eyodwa (170 amagremu) kabhontshisi ophekiwe (3):

• Amakholori: Ama-calories angu-187
• AmaCarbs: 33 amagremu
• Amafutha: Ngaphansi kuka-1 gram
• Amaprotheni: 13 amagremu
• Umucu: 9 amagremu
• Umlingiswa: U-40% we-Daily Value (DV)
• I-Manganese: U-36% we-DV
• Yethusi: 22% we-DV
• I-Phosphorus: 21% we-DV
• Magnesium: U-18% we-DV
• Insimbi: I-14% ye-DV
• Potassium: U-13% we-DV
• I-Thiamine (i-vitamin B1) ne-Zinc: U-11% we-DV

Ngaphezu kwalokho, ubhontshisi we-fava uhlinzeka ngamanani amancane cishe onke amanye amavithamini B, i-calcium ne-selenium.

Ubhontshisi weFava unomsoco omangalisayo futhi ungumthombo omuhle kakhulu we-fiber encibilikayo, amaprotheni, i-folate, i-manganese, ithusi namanye ama-micronutrients amaningi.

2. Kungasiza Ngezimpawu Zesifo SikaParkinson

Ubhontshisi beFava bacebile ku-levodopa (L-dopa), isakhi umzimba wakho esiguqula sibe yi-neurotransmitter dopamine ().

Isifo sikaParkinson sibangela ukufa kwamangqamuzana obuchopho akhiqiza i-dopamine, aholele ekuthuthumeleni, izinkinga zomsebenzi wezimoto nobunzima bokuhamba. Lezi zimpawu zivame ukuphathwa ngemithi equkethe i-L-dopa ().

Ngakho-ke, ukudla ubhontshisi we-fava kungasiza ngezimpawu zesifo sika-Parkinson, yize ucwaningo lilinganiselwe.

Ucwaningo oluncane kubantu abayi-11 abanesifo sikaParkinson luthole ukuthi ukudla izinkomishi eziyi-1.5 (250 amagremu) kabhontshisi we-fava ngemuva kwamahora ayi-12 ngaphandle kwemithi kube nomthelela omuhle ofanayo kumazinga egazi le-dopamine nokusebenza kwezimoto njengemithi ye-L-dopa ().

Olunye ucwaningo kubantu abadala abayi-6 abanesifo sikaParkinson lubonise ukuthi ukudla amagremu ayi-100-200 - cishe izinkomishi ezi-1 - 15.75 - zikabhontshisi we-fava ngemithi elwa neParkinson's carbidopa zithuthukise izimpawu kanye nokuhlanganiswa kwezidakamizwa zendabuko ().

Ngenkathi le miphumela ithembisa, kudingeka olunye ucwaningo. Khumbula ukuthi noma ubhontshisi we-fava ucebile ku-L-dopa, akufanele usetshenziswe esikhundleni semithi.

Ubhontshisi beFava bacebile ku-L-dopa, umzimba wakho oguqula ube yi-dopamine. Njengoba isifo sikaParkinson sibonakala ngamazinga aphansi e-dopamine, ukudla ubhontshisi we-fava kungasiza ngezimpawu. Noma kunjalo, ucwaningo oluningi ngalesi sihloko luyadingeka.

3. Kwangathi Kungasiza Ukuvimbela Amaphutha Okuzalwa

Ubhontshisi weFava ulayishwe nge-folate, isakhi esithuthukisa ukukhula kombungu okunempilo.

I-Folate ibaluleke kakhulu ekwakheni amaseli nezitho. Umama okhulelwe udinga ifolthi eyengeziwe ekudleni nasezinsizeni zokunciphisa ubungozi bokukhubazeka kwe-neural tube, noma izingqinamba ngokukhula kwengqondo yomntwana wakhe kanye nomgogodla (,).

Eqinisweni, kulinganiselwa ukuthi izingane ezingaphezu kwezingu-260,000 ezizalwe emhlabeni wonke ngo-2015 zazinezici ze-neural tube, eziningi zazo okungenzeka ukuthi zazivinjelwa ukudla okwanele komama abakhulelwe ().

Ucwaningo olulodwa kwabesifazane abangaphezu kwama-23,000 luthole ukuthi izehlakalo zezinkinga zobuchopho nomgogodla zaziphansi ngama-77% ezinganeni zomama ezazidla kakhulu ifolthi yokudla nsuku zonke, uma kuqhathaniswa nezingane zabesifazane ezinokudla okuphansi kakhulu ().

Ngama-40% we-DV ye-folate enkomishini eyodwa (ama-gram ayi-170), ubhontshisi we-fava uyisinqumo esihle kakhulu kwabesifazane abakhulelwe (3).

Ubhontshisi beFava balayishwa nge-folate, umsoco okhuthaza ukukhula okufanele kobuchopho nomgogodla ezinganeni. Ukudla okwanele kwe-folate kwabesifazane abakhulelwe kungasiza ekuvimbeleni ukukhubazeka kwe-neural tube.

4.Qukethe izakhi zomzimba zokuqinisa umzimba

Ukudla njalo ubhontshisi we-fava kungakhuphula amasosha akho omzimba.

Ngokuyinhloko, bacebile ngamakhemikhali angathuthukisa umsebenzi we-antioxidant. Ama-antioxidants abalulekile ekuvikeleni komzimba wakho, njengoba elwa nama-radicals amahhala angaholela ekulimaleni kwamaseli nezifo (,,).

Ucwaningo olulodwa lwe-test-tube luthole ukuthi ukwelashwa kwamaseli wamaphaphu womuntu ngokukhishwa kubhontshisi we-fava kukhuphule umsebenzi wabo we-antioxidant kuze kufike ku-62.5% ().

Ngaphezu kwalokho, ubhontshisi we-fava uqukethe okuhlanganisiwe okukhonjisiwe ukukhulisa amandla e-antioxidant glutathione enamandla kumaseli womuntu nokubambezela ukuguga kwamaselula (,).

Kodwa-ke, lezi zifundo zenziwa kumaseli angawodwa aphathwa ngokukhishwa kubhontshisi we-fava. Akucaci ukuthi ngabe ubhontshisi we-fava unemiphumela efanayo yokuqinisa amasosha omzimba kubantu lapho edliwa njengengxenye yokudla okuvamile.

Ubhontshisi weFava uqukethe izinhlanganisela eziboniswe ukukhulisa umsebenzi we-antioxidant wamaseli womuntu ezifundweni ze-test-tube. Njengoba i-antioxidants ithuthukisa ukusebenza komzimba, ukudla ubhontshisi we-fava kungakhuphula ukuzivikela komzimba, kepha kudingeka olunye ucwaningo.

5. Kuzuzisa Amathambo Health

Ubhontshisi weFava ucebile ngama-manganese nethusi - izakhamzimba ezimbili ezingavimbela ukulahleka kwethambo (,).

Indima yabo ngqo empilweni yamathambo ayicaci, kepha ucwaningo lwamagundane lukhombisa ukuthi ukushoda kwama-manganese nethusi kungaholela ekwehliseni ukwakheka kwamathambo nokwanda kwe-calcium excretion (,).

Ucwaningo lomuntu lubuye luphakamise ukuthi i-manganese nethusi kubalulekile emandleni amathambo.

Ucwaningo lonyaka owodwa kwabesifazane be-postmenopausal abanamathambo abuthakathaka luthole ukuthi ukuthatha isengezo nge-manganese nethusi, kanye ne-vitamin D, i-calcium nezinye izakhi zomzimba, kuthuthukise ithambo ().

Ucwaningo olwengeziwe lukhombisile ukuthi i-manganese nethusi kuhlanganiswe ne-calcium ne-zinc kungavimbela ukulahleka kwethambo kwabesifazane asebekhulile abaphilile ().

Ukucwaninga kuzo zombili izilwane nabantu kuphakamisa ukuthi amazinga anele ama-manganese nethusi - izakhamzimba ezimbili ezichichima ubhontshisi we-fava - angakhuthaza ukuqina kwamathambo.

6. Kwangathi Kungathuthukiswa Izimpawu Ze-anemia

Ukudla ubhontshisi ocebile nge-iron kungasiza ngezimpawu ze-anemia.

I-iron iyadingeka ukukhiqiza i-hemoglobin, iphrotheni elenza amangqamuzana akho abomvu egazi akwazi ukuthwala umoya-mpilo emzimbeni wakho. Ukushoda ngensimbi kungaholela ekushoneni kwegazi, okubonakala ngokukhathala, ubuthakathaka, isiyezi nokuphefumula (24,).

Ucwaningo olulodwa kwabesifazane abasebasha abangama-200 luthole ukuthi labo ababike ukungadli ukudla okwanele kwensimbi babenamathuba aphindwe kayisithupha okuba ne-anemia uma kuqhathaniswa nalabo abanokudla okwanele ().

Ukudla njalo ubhontshisi we-fava nokunye ukudla kwezitshalo ezinothe nge-iron kungakhuphula amazinga e-iron iron futhi kuthuthukise izimpawu ze-anemia ().

Kodwa-ke, ubhontshisi we-fava uqukethe uhlobo lwensimbi olumuncwa kangcono ne-vitamin C ekudleni, njengezithelo ezisawolintshi noma upelepele ().

Ngaphezu kwalokho, ubhontshisi we-fava awunconyelwe abantu abanesifo sofuzo i-glucose-6-phosphate dehydrogenase, njengoba ukudla lawa bhontshisi kungaholela enhlotsheni ehlukile yenkinga yegazi ebizwa nge-hemolytic anemia (29,).

Ukusetshenziswa njalo kobhontshisi we-fava kungasiza ukukhuphula amazinga e-iron iron futhi kuthuthukise nezimpawu ze-anemia ezibangelwa ukungadli kahle insimbi.

7. Kwangathi Kungathuthukisa Umfutho Wegazi Ophezulu

Ubhontshisi weFava unezakhamzimba eziningi ezingathuthukisa impilo yenhliziyo.

Ikakhulu, ziqukethe i-magnesium ne-potassium engakhululeka emithanjeni yegazi futhi ivimbele umfutho wegazi ophezulu ().

Ucwaningo oluningi lukhombisile ukuthi i-Dietary Approaches to Stop Hypertension (DASH) Diet, okuyindlela yokudla encoma ukudla okuphezulu nge-potassium ne-magnesium, isiza ukwehlisa umfutho wegazi ophezulu (,,).

Ngaphezu kwalokho, ucwaningo lweminyaka eyi-10 kwabesifazane abangama-28,349 luthole ukuthi labo abanokudla okuphezulu kakhulu kwe-magnesium abanamathuba amancane okuba nomfutho wegazi ophakeme kunalabo abathola okuncane kwaleli mineral ().

Ngokuya ngalolu cwaningo, ukudla ukudla okuqukethe ubhontshisi we-fava nokunye ukudla okunothe nge-magnesium ne-potassium kunganciphisa umfutho wegazi futhi kuthuthukise impilo yenhliziyo.

Ubhontshisi weFava ulayishwe nge-magnesium ne-potassium engasiza ukukhulula imithambo yegazi futhi yehlise umfutho wegazi ophakeme.

8. Kwangathi Kungasiza Ukwehlisa Isisindo

Ubhontshisi beFava bungaba buhle okhalweni lwakho.

Inkomishi eyodwa (i-170-gram) yokuphaka ubhontshisi we-fava inikeza ama-13 amagremu wamaprotheni nama-9 gramu we-fiber - ngama-calories ayi-187 kuphela (3).

Ukudla okunothe ngamaphrotheni kanye nefayibha kungathuthukisa imizwa yokugcwala, okungaholela ekutholeni ikhalori eliphansi nokwehla kwesisindo (,).

Ucwaningo olulodwa oluncane kubantu abadala abayi-19 luthole ukuthi ukudla okunama-kilojoule angama-30% kusuka kumaprotheni kukhuphule imizwa yokugcwala futhi kwehlise ukudla kwekhalori nsuku zonke ngama-calories angu-441 ngokwesilinganiso, uma kuqhathaniswa nokudla okunenani elifanayo lamakhalori kepha kube ngu-15% kuphela kusuka kumaprotheni () .

Olunye ucwaningo lweminyaka emine kubantu abangama-522 lubone ukuthi labo abadle ukudla okunenqwaba ephezulu ngamagremu angaphezu kwe-15 wefayibha kuma-calories ayi-1 000 alahlekelwe ngaphezu kwamakhilogremu amahlanu (2.4 kg) ngaphezu kwalabo abadla ukudla okune-fiber encane ().

Ngakho-ke, ukufaka ubhontshisi we-fava onamaprotheni kanye ne-fiber ocebile ekudleni kwakho kungakusiza ukuthi ufinyelele imigomo yakho yokwehlisa isisindo.

Ukudla ukudla okunothile kumaprotheni kanye nefayibha - njengobhontshisi we-fava - kungakusiza ukuthi wehlise isisindo futhi udle amakhalori ambalwa jikelele.

9. Kungasiza I-cholesterol Engaphansi

Iningi le-fiber elisebhontshini le-fava liyancibilika futhi lingasiza ukwehlisa amazinga e-cholesterol.

I-fiber encibilikayo ingakhuthaza ukunyakaza kwamathumbu okunempilo ngokumunca amanzi esiswini sakho, wakhe into efana ne-gel futhi unciphise indle yakho ().

Ingabopha futhi isuse i-cholesterol emzimbeni wakho. Eqinisweni, ucwaningo oluningi lukhombisile ukuthi i-fiber encibilikayo ingasiza ukwehlisa amazinga e-cholesterol egazini kubo bobabili abantu abadala abanempilo nalabo abanamazinga aphakeme (,).

Ucwaningo lwezinyanga ezintathu kubantu abadala abangama-53 abaphilile luthole ukuthi labo abadle amagremu amabili engeziwe we-fiber encibilikayo ngosuku bathola ukwehla okungu-12.8% ku-cholesterol “embi” ye-LDL, kuyilapho iqembu elidle i-fiber encane lingenazo izinguquko eziphawulekayo kwi-LDL yabo amazinga ().

Ngokwengeziwe, ukubuyekezwa kwezifundo eziyi-10 ezigxile emiphumeleni yemidumba ecebile nge-fiber emazingeni e-cholesterol kutholakale ukuthi ukudla okubandakanya lolu hlobo lokudla kuhlotshaniswa nokwehla okuncane ngokuphelele kanye namazinga we-LDL cholesterol "amabi" ().

Uma uzama ukuthuthukisa amazinga akho e-cholesterol, ukufaka ubhontshisi we-fava ekudleni kwakho kungasiza.

Ubhontshisi be-Fava buphezulu ku-fiber encibilikayo engabopha futhi isuse i-cholesterol emzimbeni wakho. Lolu hlobo lwe-fiber luye lwaboniswa nasezingeni eliphansi le-cholesterol egazini.

10. Kusetshenziswa izinto ezihlukahlukene futhi kulula ukungeza ekudleni kwakho

Ubhontshisi beFava bungaba ukwengeza okumnandi ekudleni nasekudleni okulula.

Ukuzilungiselela, qala ngokususa ama-pods aluhlaza angadleki. Okulandelayo, bilisa ubhontshisi imizuzwana engama-30 ngaphambi kokuwadlulisela esitsheni esinamanzi e-ice. Lokhu kuzothambisa ukugqokiswa kwangaphandle kwe-wax, kwenze kube lula ukuphuma.

Amabhontshisi we-fava ahlutshiwe angashiswa futhi aphonswe emafutheni omnqumo kanye nesiningi ukuze kudliwe kuphelele, noma kushaywe ukuze kudliwe phezu kwesinkwa noma kwezinye izitsha.

Ukosa ubhontshisi we-fava, ubilise imizuzu engama-30, uwakhiphe bese ufaka uwoyela womnqumo nesinongo. Sabalalisa ubhontshisi ebhodini lokubhaka bese uyosa eminye imizuzu engama-30 ku-375 ℉ (190 ℃).

Ubhontshisi ophekiwe ungangezwa kumasaladi, izitsha zerayisi, ama-risotto, amaphasta, amasobho kanye nama-pizza.

Ubhontshisi beFava kufanele bususwe kuma-pods abo kanye nezingubo zangaphandle ngaphambi kokudla. Ubhontshisi we-fava oshisayo noma owosiwe ungangezwa ezinhlotsheni ezahlukahlukene zokudla kanye nokudla okulula.

Okusemqoka

Ubhontshisi weFava ulayishwe izakhamzimba futhi unganikela ngezinzuzo ezinhle zezempilo.

Ukudla lawa bhontshisi njalo kungaba nezinzuzo zezimpawu zesifo sikaParkinson, kusize ukuvimbela ukukhubazeka kokuzalwa, kukhulise amasosha omzimba, kusize ukwehlisa isisindo kanye namazinga aphansi e-cholesterol nomfutho wegazi.

Kodwa-ke, ucwaningo lukhawulelwe futhi kudingeka izifundo eziningi ngemiphumela yobhontshisi we-fava empilweni yomuntu.

Noma kunjalo, zingukungezwa okuhle kakhulu nokuguquguqukayo kokudla okunempilo, okunomsoco.