Ubhontshisi Nemifino engu-9 Ephakeme Kunazo Zonke Ongazidla

-Delile

• 1. Amatshwele
• 2. Ama-lentili
• 3. Peas
• 4. Ubhontshisi Wezinso
• 5. Ubhontshisi Omnyama
• 6. Ubhontshisi weSoya
• 7. Ubhontshisi wePinto
• 8. Ubhontshisi Wezempi
• 9. Amantongomane
• Okusemqoka

Ubhontshisi nemidumba kuyizithelo noma imbewu yomndeni wezitshalo ezibizwa UFabaceae. Zivame ukudliwa emhlabeni jikelele futhi ziwumthombo ocebile we-fiber namavithamini B.

Zibuye zibe yindawo enhle esikhundleni senyama njengomthombo wamaprotheni wemifino.

Ubhontshisi nemidumba kunezinzuzo eziningi zezempilo, kufaka phakathi ukunciphisa i-cholesterol, ukwehla kwamazinga kashukela egazini nokwandisa amabhaktheriya esiswini anempilo.

Nawa amabhontshisi ayisishiyagalolunye anempilo kakhulu nemidumba ongayidla, nokuthi kungani ekulungele.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1. Amatshwele

Eyaziwa nangokuthi ubhontshisi we-garbanzo, ama-chickpeas angumthombo omuhle we-fiber namaprotheni.

Ucwaningo oluningi lwesayensi lukhombisile ukuthi ubhontshisi nemidumba efana nama-chickpeas kungasiza ekwehliseni isisindo, izinto ezinobungozi zesifo senhliziyo futhi okungahle kube yingozi yomdlavuza, ikakhulukazi lapho befaka inyama ebomvu ekudleni (,,,,).

Inkomishi eyodwa (164 amagremu) yamantshontsho aphekiwe iqukethe cishe (6):

• Amakholori: 269
• Amaprotheni: 14.5 amagremu
• Umucu: 12.5 amagremu
• I-Folate (i-vitamin B9): U-71% we-RDI
• I-Manganese: Ama-84% we-RDI
• Yethusi: 29% we-RDI
• Insimbi: Ama-26% we-RDI

Ichickpeas ilusizo ngokukhethekile ekwehliseni ushukela wegazi nokwandisa ukuzwela kwe-insulin uma kuqhathaniswa nokunye ukudla okunama-carb aphezulu ().

Ocwaningweni lwabesifazane abayi-19, labo abadle ukudla okuqukethe ama-oun ayi-1.7 (50 amagremu) ophuphubezi bebenezinga eliphansi kakhulu likashukela egazini kanye ne-insulin kunalabo abadla inani elifanayo lesinkwa esimhlophe noma okunye ukudla okuqukethe ukolweni ().

Ngokufanayo, olunye ucwaningo lwabantu abangama-45 lukhombise ukuthi ukudla ama-ounces angama-26 (ama-gram angama-728) ama-chickpeas ngesonto amasonto ayi-12 kwehle kakhulu amazinga e-insulin ().

Ukudla ama-chickpeas kungathuthukisa namazinga we-cholesterol egazini.

Ucwaningo oluningi luye lwabonisa ukuthi ama-chickpeas anganciphisa kokubili i-cholesterol kanye ne-cholesterol "embi" ephansi-lipoprotein (LDL), okuyizinto eziyingozi zesifo senhliziyo (,).

Amathumbu akho kanye namagciwane azuzisayo akuyo adlala indima ebalulekile ezicini eziningi zempilo yakho, ngakho-ke ukudla ukudla okuqukethe i-fibre-friendly fiber kuzuzisa kakhulu.

Ucwaningo oluningi lukhombisile ukuthi izidlo eziqukethe amantshontsho zingasiza futhi ekuthuthukiseni ukusebenza kwamathumbu futhi zinciphise inani lamagciwane amabi emathunjini (,).

Thola ukukhethwa kwama-chickpeas online.

IsifinyezoI-Chickpeas ingumthombo omuhle we-fiber ne-folate, futhi futhi inama-calories aphansi. Bangasiza ekwehliseni ushukela wegazi, behlise i-cholesterol egazini futhi bathuthukise impilo yamathumbu.

2. Ama-lentili

Ama-lentile angumthombo omuhle wamaprotheni adla imifino futhi angaba izengezo ezinhle kumasobho nasezitsheni. Bangaba nezinzuzo eziningi zezempilo (14).

Inkomishi eyodwa (198 amagremu) yamalenti ephekiwe iqukethe cishe (15):

• Amakholori: 230
• Amaprotheni: 17.9 amagremu
• Umucu: 15.6 amagremu
• I-Folate (i-vitamin B9): Ama-90% we-RDI
• I-Manganese: U-49% we-RDI
• Yethusi: 29% we-RDI
• I-thiamine (uvithamini B1): 22% we-RDI

Njengama-chickpeas, udali ungasiza ukunciphisa ushukela wegazi uma kuqhathaniswa nokunye ukudla.

Ocwaningweni lwamadoda angama-24, labo abanikezwa ipasta notamatisi usoso oqukethe udaliwe badle kancane ngesikhathi sokudla futhi baba noshukela ophansi wegazi kunalabo abadla isidlo esifanayo ngaphandle kwamalento ().

Olunye ucwaningo olwenziwe kubantu abangaphezu kuka-3 000 luthole ukuthi labo abadla kakhulu udali nezinye izigaxa banamazinga aphansi esifo sikashukela ().

Lezi zinzuzo zingahle zibangelwe yimiphumela yamalenti esiswini.

Olunye ucwaningo lukhombisile ukuthi udali lusiza impilo yamathumbu ngokuthuthukisa ukusebenza kwamathumbu nokunciphisa izinga isisu esikhipha ngalo, okungasiza ekugayeni ukudla futhi kuvimbele izipikisi kushukela wegazi (,).

Ekugcineni, amahlumela elensi angasiza nempilo yenhliziyo ngokunciphisa i-cholesterol “embi” ye-LDL futhi andise “okuhle” i-HDL cholesterol ().

Thenga lentil online.

IsifinyezoAma-lentile angumthombo omkhulu wamaprotheni adla imifino futhi anganciphisa amazinga kashukela egazini uma kuqhathaniswa nokunye ukudla okunama-carbohydrate amaningi.

3. Peas

Peas futhi luhlobo lwemidumba, futhi kunezinhlobo zezinhlobo ezahlukahlukene.

Inkomishi eyodwa (160 amagremu) kophizi ophekiwe iqukethe cishe (21):

• Amakholori: 125
• Amaprotheni: 8.2 amagremu
• Umucu: 8.8 amagremu
• I-Folate (i-vitamin B9): Ama-24% we-RDI
• I-Manganese: 22% we-RDI
• Uvithamini K: Ama-48% we-RDI
• I-thiamine (uvithamini B1): 30% we-RDI

Njengeminye imidumba eminingi, uphizi ungumthombo omkhulu wefayibha namaprotheni. Ucwaningo oluningi lukhombise i-pea fiber namaprotheni, angasetshenziswa njengezithasiselo, ukuze ube nezinzuzo eziningi zezempilo.

Olunye ucwaningo lwabantu abangama-23 ababekhuluphele ngokweqile futhi bene-cholesterol ephezulu luthole ukuthi ukudla ama-ounces ayi-1.8 (50 amagremu) kafulawa wepea ngosuku izinsuku ezingama-28 kunciphise kakhulu ukumelana ne-insulin namanqatha esisu, uma kuqhathaniswa nofulawa kakolweni ().

Ufulawa wepea ne-pea fiber kubonise izinzuzo ezifanayo kwezinye izifundo ngokunciphisa ukwanda kwe-insulin noshukela wegazi ngemuva kokudla, ukunciphisa i-triglycerides yegazi nokwandisa imizwa yokugcwala (,,).

Ngoba i-fiber isuthisa amabhaktheriya aphilayo esiswini sakho, i-pea fiber nayo ingathuthukisa impilo yamathumbu. Ucwaningo oluthile lukhombisile ukuthi lungakhuphula imvamisa yezitulo kubantu asebekhulile futhi linciphise ukusetshenziswa kwabo kwama-laxatives ().

Kungasiza futhi ukukhula kwamagciwane aphilile emathunjini, njenge I-Lactobacilli futhi I-Bifidobacteria. Lawa mabhaktheriya akhiqiza ama-fatty chain chain, asiza ukukhuthaza impilo yamathumbu ().

Thenga uphizi lapha.

IsifinyezoAma-peas angumthombo omkhulu we-fiber namaprotheni, angasiza ukunciphisa ushukela wegazi nokumelana ne-insulin. I-pea fiber kanye namaprotheni asekela isisu esinempilo.

4. Ubhontshisi Wezinso

Ubhontshisi wezinso bungenye yamabhontshisi asetshenziswa kakhulu, futhi uvame ukudliwa nelayisi. Banemihlomulo eminingi yezempilo.

Inkomishi eyodwa (256 amagremu) kabhontshisi wezinso ophekiwe iqukethe cishe (28):

• Amakholori: 215
• Amaprotheni: 13.4 amagremu
• Umucu: 13.6 amagremu
• I-Folate (i-vitamin B9): U-23% we-RDI
• I-Manganese: 22% we-RDI
• I-thiamine (uvithamini B1): 20% we-RDI
• Yethusi: U-17% we-RDI
• Insimbi: U-17% we-RDI

Ukudla okune-fiber eningi, njengobhontshisi wezinso, kungasiza ukubambezela ukumuncwa kukashukela egazini ngakho-ke kwehlise amazinga kashukela egazini.

Ucwaningo olulodwa lwabantu abayi-17 abanesifo sikashukela sohlobo lwesibili luthole ukuthi ukudla ubhontshisi wezinso nelayisi kunciphise kakhulu ukuphakama koshukela wegazi ngemuva kokudla, uma kuqhathaniswa nelayisi kuphela ().

Kanye noshukela ophakeme wegazi, ukuzuza kwesisindo nakho kuyingcuphe yesifo sikashukela kanye ne-metabolic syndrome, kepha ubhontshisi wezinso unamandla okunciphisa lezi zinto ezinobungozi.

Ucwaningo oluthile lukhombisile ukuthi okukhishwe kubhontshisi wezinso omhlophe kungasiza ekwehliseni isisindo somzimba namafutha ().

Abesilisa nabesifazane abakhuluphele ngokweqile abangama-30 abathathe lesi sithasiselo izinsuku ezingama-30 balahlekelwe isilinganiso esisisindo samakhilogremu angu-5.5 (2.5 kg) isisindo nobukhulu obukhulu bamafutha nobukhulu besinqe kunalabo abathathe i-placebo.

Thenga ubhontshisi wezinso online.

IsifinyezoUbhontshisi wezinso unenqwaba yefayibha futhi kungasiza ukunciphisa ukwanda kukashukela wegazi okwenzeka ngemuva kokudla.

5. Ubhontshisi Omnyama

Njengamanye amabhontshisi amaningi, ubhontshisi omnyama ungumthombo omkhulu we-fiber, amaprotheni kanye ne-folate. Kukudla okuyisisekelo eMelika Ephakathi neseNingizimu.

Inkomishi eyodwa (172 amagremu) kabhontshisi omnyama ophekiwe iqukethe cishe (31):

• Amakholori: 227
• Amaprotheni: 15.2 amagremu
• Umucu: 15 amagremu
• I-Folate (i-vitamin B9): Ama-64% we-RDI
• I-Manganese: Ama-38% we-RDI
• Magnesium: 30% we-RDI
• I-thiamine (uvithamini B1): Ama-28% we-RDI
• Insimbi: 20% we-RDI

Ubhontshisi omnyama ungasiza futhi ekunciphiseni i-spike kushukela wegazi owenzeka ngemuva kokudla isidlo, okungasiza ukunciphisa ubungozi besifo sikashukela nokuzuza kwesisindo ().

Lo mphumela ozuzisayo kungenxa yokuthi ubhontshisi omnyama unenkomba ephansi ye-glycemic uma kuqhathaniswa nokunye ukudla okuningi okunama-carbohydrate amaningi. Lokhu kusho ukuthi zibangela ukwanda okuncane kushukela wegazi ngemuva kokudla.

Izifundo ezimbalwa zikhombisile ukuthi uma abantu bedla ubhontshisi omnyama nelayisi, ubhontshisi ungakunciphisa lokhu kukhuphuka koshukela wegazi uma kuqhathaniswa nesikhathi abantu badla irayisi kuphela. Ubhontshisi omnyama nawo ubangela ukwanda koshukela osezingeni eliphansi kunesinkwa (,).

Thenga ubhontshisi omnyama online.

IsifinyezoUbhontshisi omnyama uyasebenza ekwehliseni ukwanda kukashukela wegazi ngemuva kokudla uma kuqhathaniswa nokunye ukudla okunama-carb amaningi, njengelayisi nesinkwa.

6. Ubhontshisi weSoya

Ama-soya avame ukusetshenziswa e-Asia ngezindlela ezahlukahlukene, kufaka phakathi i-tofu. Zinezinzuzo eziningi ezehlukene zezempilo.

Inkomishi eyodwa (172 amagremu) kabhontshisi ophekiwe iqukethe cishe (34):

• Amakholori: 298
• Amaprotheni: 28.6 amagremu
• Umucu: 10.3 amagremu
• I-Manganese: U-71% we-RDI
• Insimbi: U-49% we-RDI
• I-Phosphorus: U-42% we-RDI
• Uvithamini K: U-41% we-RDI
• I-Riboflavin (uvithamini B2): 29% we-RDI
• I-Folate (i-vitamin B9): U-23% we-RDI

Ngaphezu kwalezi zakhamzimba, ubhontshisi unezinga eliphezulu lama-antioxidants abizwa ngama-isoflavones, anesibopho sezinzuzo zawo eziningi zezempilo.

Kunobufakazi obuningi obusikisela ukuthi ukudla ubhontshisi kanye nama-isoflavones awo kuhlotshaniswa nengozi enciphisiwe yomdlavuza.

Kodwa-ke, eziningi zalezi zifundo ziyabheka, okusho ukuthi izidlo zabahlanganyeli bezingalawulwa, ngakho-ke kungaba nezinye izinto ezithinta ubungozi bomdlavuza.

Ucwaningo olukhulu oluhlanganise imiphumela yezinye izifundo ezingama-21 luthole ukuthi ukudla amanani aphezulu kabhontshisi kuhlotshaniswa nengozi ephansi engu-15% yesisu kanye neminye imidlavuza yamathumbu. AmaSoya abonakale esebenza kakhulu kwabesifazane ().

Olunye ucwaningo luthole imiphumela efanayo kabhontshisi onomdlavuza webele. Kodwa-ke, lo mphumela ubumncane kakhulu futhi imiphumela ibingacacile ().

Eziningi zalezi zinzuzo zingabangelwa ukuthi ama-soy isoflavones angama-phytoestrogens. Lokhu kusho ukuthi bangalingisa umphumela we-estrogen emzimbeni, ovame ukwehla ngesikhathi sokuya esikhathini.

Ucwaningo olukhulu lwabesifazane abangama-403 be-postmenopausal bathola ukuthi ukuthatha ama-soy isoflavones iminyaka emibili, ngaphezu kwe-calcium nevithamini D, kunciphise kakhulu ukulahleka kwesisindo samathambo esenzeka ngesikhathi sokuya esikhathini ().

Amaprotheni weSoy kanye ne-soy phytoestrogens nawo angasiza ekunciphiseni izinto eziningi eziyingozi zesifo senhliziyo, kufaka phakathi umfutho wegazi kanye ne-cholesterol egazini (,).

Nayi inketho kabhontshisi ongazama ngayo.

IsifinyezoAmaSoya kanye nama-antioxidants aqukethe kungasiza ekunciphiseni ubungozi bemidla ethile, kunciphise izinto ezinobungozi zesifo senhliziyo futhi kunciphise ukulahleka kwesisindo samathambo e-menopausal.

7. Ubhontshisi wePinto

Ubhontshisi wePinto ujwayelekile eMexico. Zivame ukudliwa njengobhontshisi ophelele, noma zicubuziwe futhi zithosiwe.

Inkomishi eyodwa (171 amagremu) kabhontshisi we-pinto ophekiwe iqukethe cishe (40):

• Amakholori: 245
• Amaprotheni: 15.4 amagremu
• Umucu: 15.4 amagremu
• I-Folate (i-vitamin B9): Ama-74% we-RDI
• I-Manganese: U-39% we-RDI
• Yethusi: 29% we-RDI
• I-thiamine (uvithamini B1): 22% we-RDI

Ubhontshisi wePinto ungasiza ukunciphisa i-cholesterol egazini.

Ucwaningo lwabantu abangu-16 luthole ukuthi ukudla inkomishi engu-1/2 kabhontshisi we-pinto ngosuku amasonto ayisishiyagalombili kunciphise kakhulu kokubili i-cholesterol kanye ne-cholesterol "embi" ye-LDL egazini ().

Olunye ucwaningo lukhombisile ukuthi ubhontshisi we-pinto unganciphisa i-cholesterol ye-LDL futhi kwandise ukukhiqizwa kwe-propionate, i-acid-chain chain enamafutha akhiqizwa ngama-gut bacteria. I-Propionate ilungele impilo yamathumbu ().

Njengamanye amabhontshisi amaningi, ubhontshisi we-pinto nawo unganciphisa ukwanda koshukela wegazi okwenzeka ngemuva kokudla isidlo ().

Thenga ubhontshisi we-pinto lapha.

IsifinyezoUbhontshisi wePinto ungasiza ukunciphisa i-cholesterol egazini, ushukela wegazi kanye nokugcina impilo yamathumbu. Zingadliwa ziphelele noma ziminyiwe.

8. Ubhontshisi Wezempi

Ubhontshisi wasemanzini, owaziwa nangokuthi ubhontshisi we-haricot, ungumthombo omkhulu we-fiber, amavithamini B namaminerali.

Inkomishi eyodwa (182 amagremu) kabhontshisi ophekiwe we-navy iqukethe cishe (43):

• Amakholori: 255
• Amaprotheni: 15.0 amagremu
• Umucu: 19.1 amagremu
• I-Folate (i-vitamin B9): Ama-64% we-RDI
• I-Manganese: Ama-48% we-RDI
• I-thiamine (uvithamini B1): 29% we-RDI
• Magnesium: Ama-24% we-RDI
• Insimbi: Ama-24% we-RDI

Ubhontshisi we-Navy ubonakala usiza ukunciphisa izimpawu zesifo se-metabolic, mhlawumbe ngenxa yokuqukethwe kwayo kwe-fiber ephezulu.

Ucwaningo oluthokozisayo lwezingane ezingama-38 ezazine-cholesterol egazini engajwayelekile lwathola ukuthi labo abadla i-muffin noma i-smoothie equkethe u-17.5 amagremu ka-navy bean powder nsuku zonke amasonto amane banamazinga aphezulu we-cholesterol ye-HDL ().

Imiphumela efanayo itholakele kubantu abadala.

Ucwaningo olwenziwe kubantu abadala abakhuluphele nabakhuluphele ngokweqile luthole ukuthi ukudla izinkomishi ezi-5 (910 amagremu) kabhontshisi wasolwandle neminye imidumba ngesonto bekusebenza njengokululekwa ngokudla ukuze kuncishiswe umjikelezo okhalweni, ushukela wegazi nomfutho wegazi ().

Ezinye izifundo ezincane zithole imiphumela efanayo ezuzisayo ().

Thenga ubhontshisi wasolwandle online.

IsifinyezoUbhontshisi wasemanzini uqukethe i-fiber eningi futhi kungasiza ukunciphisa izinto ezinobungozi zesifo se-metabolic syndrome. Futhi ziqukethe izakhi zomzimba eziningana ezibalulekile.

9. Amantongomane

Kuyathakazelisa ukuthi amakinati ayimidumba, ewahlukanisa nezinye izinhlobo eziningi zamantongomane.

Amakinati awumthombo omuhle wamafutha e-monounsaturated, amafutha we-polyunsaturated, amaprotheni namavithamini B.

Inkomishi eyodwa (73 amagremu) yamakinati aqukethe cishe (47):

• Amakholori: 427
• Amaprotheni: 17.3 amagremu
• Umucu: 5.9 amagremu
• Amafutha agcwalisiwe: 5 amagremu
• I-Manganese: Ama-76% we-RDI
• I-Niacin: U-50% we-RDI
• Magnesium: 32% we-RDI
• I-Folate (i-vitamin B9): Ama-27% we-RDI
• Uvithamini E: Ama-25% we-RDI
• I-thiamine (uvithamini B1): 22% we-RDI

Ngenxa yokuqukethwe kwayo okuphezulu kwamafutha e-monounsaturated, amakinati angaba nezinzuzo eziningi zezempilo uma engena esikhundleni sezinye izingxenye zokudla.

Izifundo ezimbalwa zokubheka ezinkulu zithole ukuthi ukudla amakinati kuhlotshaniswa nengozi ephansi yokufa ngenxa yezimbangela eziningi ezahlukahlukene, kufaka phakathi isifo senhliziyo, isifo sohlangothi, umdlavuza nesifo sikashukela ().

Kuyathakazelisa ukuthi ibhotela lamantongomane alibonakali linemiphumela efanayo ezuzisayo ().

Kodwa-ke, lezi zifundo zibheka kuphela, okusho ukuthi azikwazi ukufakazela ukuthi amakinati empeleni adala ukwehla kwalezi zingozi.

Ezinye izifundo zihlolisise umphumela wokudla amakinati ku-cholesterol yegazi (,,).

Olunye ucwaningo olwenziwe kwabesifazane ababene-cholesterol ephezulu yegazi lathola ukuthi labo abadla amakinati njengengxenye yokudla okunamafutha amancane izinyanga eziyisithupha babene-cholesterol esezingeni eliphansi kanye ne-cholesterol “ebhedayo” ye-LDL ephansi kunaleyo esezingeni lokudla okunamafutha aphansi ().

Kodwa-ke, uma uzwela ngosawoti, phokela amakinati angenawo usawoti phezu kwezinhlobonhlobo ezinosawoti.

Thola amakinati online.

Isifinyezo Amantongomane empeleni awumdumba. Ziqukethe amafutha amaningi e-monounsaturated enempilo futhi angaba lusizo empilweni yenhliziyo.

Okusemqoka

Ubhontshisi nemidumba kungenye yokudla okunganakwa kakhulu emhlabeni.

Yimithombo emihle kakhulu yefayibha yokudla, amaprotheni, amavithamini B kanye namanye amavithamini namaminerali amaningi abalulekile.

Kunobufakazi obuhle bokuthi bangasiza ekwehliseni ushukela wegazi, bathuthukise amazinga e-cholesterol futhi basize ukugcina isisu esinempilo.

Akugcini lapho, kepha ukudla ubhontshisi omningi nemidumba njengomthombo wamaprotheni esikhundleni senyama nakho kuyayilimaza imvelo.

Wengeze kumasobho, amasobho kanye namasaladi, noma vele uzidlele wedwa ukuze uthole isidlo semifino esinomsoco.