Ubhontshisi bezinso 101: Amaqiniso Okudla okunempilo kanye Nezinzuzo Zezempilo

-Delile

• Amaqiniso ezomsoco
• Amaprotheni
• AmaCarbs
• Izintambo
• Amavithamini namaminerali
• Ezinye izinhlanganisela zezitshalo
• Ukwehla kwesisindo
• Ezinye izinzuzo zezempilo zobhontshisi wezinso
• Kuthuthukiswe ukulawula ushukela egazini
• Ukuvimbela umdlavuza wamakholoni
• Amashansi angaba khona
• Ubuthi obuluhlaza bezinso zezinso
• Ama-antututentient kubhontshisi wezinso
• Isisu nokuqunjelwa
• Okubalulekile

Izinso zobhontshisi ziyizinhlobonhlobo zebhontshisi ezivamileI-Phaseolus vulgaris), umdumba odabuka eCentral America naseMexico.

Ubhontshisi ojwayelekile uyisilimo sokudla esibalulekile nomthombo omkhulu wamaprotheni emhlabeni jikelele.

Isetshenziswa ezinhlotsheni ezahlukahlukene zesintu, ubhontshisi wezinso uvame ukudliwa uphekwe kahle. Ubhontshisi wezinso ophekiwe noma ophekiwe kahle unobuthi, kepha ubhontshisi olungiselelwe kahle ungaba yingxenye enempilo yokudla okunomsoco ().

Ziza ngemibala namaphethini ahlukahlukene, kufaka phakathi okumhlophe, ukhilimu, omnyama, obomvu, onsomi, onamabala, omthende futhi onamabala.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nobhontshisi wezinso.

Amaqiniso ezomsoco

Ubhontshisi wezinso ikakhulukazi wakhiwa ama-carbs kanye ne-fiber kepha futhi usebenza njengomthombo omuhle wamaprotheni.

Amaqiniso okudla okunomsoco wama-ounces angu-3.5 (100 amagremu) kabhontshisi wezinso abilisiwe yilawa:

• Amakholori: 127
• Amanzi: 67%
• Amaprotheni: 8.7 amagremu
• AmaCarbs: 22.8 amagremu
• Ushukela: 0.3 amagremu
• Umucu: 6.4 amagremu
• Amafutha: 0.5 amagremu

Amaprotheni

Ubhontshisi wezinso ucebile ngamaprotheni.

Ama-oun angu-3.5 kuphela (amagremu ayi-100) kabhontshisi wezinso obilisiwe oziqhayisa cishe ngama-gramu ayi-9 wamaprotheni, okubalwa ngama-27% wokuqukethwe kwekhalori eliphelele ().

Yize ikhwalithi yokudla okunempilo yamaprotheni kabhontshisi ngokuvamile iphansi kunaleyo yamaprotheni ezilwane, ubhontshisi kuyindlela engabizi kubantu abaningi.

Eqinisweni, ubhontshisi ungomunye wemithombo yamaprotheni ecebe kakhulu yezitshalo, kwesinye isikhathi ebizwa ngokuthi "inyama yomuntu ompofu" (3).

Amaprotheni afundwa kakhulu kubhontshisi wezinso yi-phaseolin, engadala ukungezwani komzimba kwabanye abantu (,).

Ubhontshisi wezinso uqukethe namanye amaprotheni afana nama-lectin nama-protease inhibitors (6).

AmaCarbs

Ubhontshisi wezinso ikakhulukazi wenziwe nge-starchy carbs, ebala cishe u-72% wokuqukethwe kwekhalori eliphelele ().

Isitashi sakhiwa kakhulu ngamaketanga amade eswekile ngohlobo lwe-amylose ne-amylopectin (3).

Ubhontshisi unenani eliphakeme kakhulu le-amylose (30-40%) uma kuqhathaniswa neminye imithombo yokudla yesitashi. I-Amylose ayigayeki njenge-amylopectin (,).

Ngalesi sizathu, isitashi sikabhontshisi yi-carb ekhipha kancane. Ukugaya kwayo kuthatha isikhathi eside, futhi kubangela ukwanda okuphansi futhi kancane kancane kukashukela egazini kunamanye ama-starches, okwenza ubhontshisi wezinso uzuze ikakhulukazi kubantu abanesifo sikashukela sohlobo 2.

Ubhontshisi wezinso uphansi kakhulu kunkomba ye-glycemic (GI), okuyisilinganiso sokuthi ukudla kukuthinta kanjani ukukhuphuka kwakho kushukela wegazi ngemuva kokudla ().

Eqinisweni, isitashi sikabhontshisi sinomphumela omuhle kakhulu ekulinganisweni koshukela wegazi kunokunye okuningi kokudla okunama-carb amaningi (,).

Izintambo

Ubhontshisi wezinso unefayibha ephezulu.

Ziqukethe inani elikhulu lesitashi esimelana naso, esingadlala indima ekuphathweni kwesisindo ().

Ubhontshisi wezinso uphinde unikeze imicu engancibiliki eyaziwa ngokuthi i-alpha-galactosides, engadala isifo sohudo nokuqothuka kwabanye abantu (,).

Kokubili isitashi esimelana ne-alpha-galactosides kusebenza njengama-prebiotic. Ama-prebiotic ahamba ngomgudu wakho wokugaya aze afinyelele kukholoni yakho, lapho afakwa khona amagciwane alusizo (,).

Ukuvutshelwa kwale micu enempilo kuholela ekwakhekeni kwama-fatty chain acids (ama-SCFAs), afana ne-butyrate, i-acetate, ne-propionate, engahle ithuthukise impilo yamakholoni futhi inciphise nengozi yokuba nomdlavuza wamathumbu (,,).

Ubhontshisi wezinso uphakathi kwemithombo engcono kakhulu yamaprotheni asuselwa ezitshalweni. Futhi bacebile ngemicu enempilo, elinganisa amazinga kashukela egazi futhi athuthukise impilo yamakholoni.

Amavithamini namaminerali

Ubhontshisi wezinso ucebile ngamavithamini namaminerali ahlukahlukene, kufaka phakathi (,,,,):

• I-Molybdenum. Ubhontshisi buphakeme ku-molybdenum, isici esilandelanayo esitholakala kakhulu embewini, okusanhlamvu, nasemidumba.
• Umlingiswa. Eyaziwa nangokuthi i-folic acid noma i-vitamin B9, i-folate ibhekwa njengebaluleke kakhulu ngesikhathi sokukhulelwa.
• Insimbi. Le minerali ebalulekile inemisebenzi eminingi ebalulekile emzimbeni wakho. I-ayoni ingamuncwa kabi kubhontshisi ngenxa yokuqukethwe kwawo kwe-phytate.
• Ithusi. Le nto yokulandelela i-antioxidant ivame ukuba phansi ekudleni kwaseNtshonalanga. Ngaphandle kobhontshisi, imithombo yethusi engcono kakhulu yokudla yizinyama zomzimba, izinhlanzi zasolwandle namantongomane.
• AmaManganese. Le nhlanganisela itholakala ekudleni okuningi, ikakhulukazi okusanhlamvu okuphelele, imidumba, izithelo nemifino.
• Potassium. Lesi sakhi somzimba esibalulekile singaba nemiphumela ezuzisayo empilweni yenhliziyo.
• Uvithamini K1. Eyaziwa nangokuthi i-phylloquinone, i-vitamin K1 ibalulekile ekuhlanganiseni kwegazi.

Ubhontshisi wezinso ungumthombo omuhle wamavithamini namaminerali amaningi, njenge-molybdenum, i-folate, i-iron, ithusi, i-manganese, i-potassium, ne-vitamin K1.

Ezinye izinhlanganisela zezitshalo

Ubhontshisi wezinso uqukethe izakhi eziningi zezitshalo eziphilayo, kufaka phakathi (24,,,,,,):

• Isoflavones. Isigaba sama-antioxidants akhona ngamanani aphezulu kumasoya kabhontshisi, ama-isoflavones ahlukaniswa njengama-phytoestrogens ngenxa yokufana kwawo ne-hormone yowesifazane, i-estrogen.
• Ama-Anthocyanins. Lo mndeni wama-antioxidants anemibala uvela esikhunjeni sikabhontshisi wezinso. Umbala wobhontshisi wezinso obomvu ikakhulukazi ubangelwa i-anthocyanin eyaziwa ngokuthi i-pelargonidin.
• Phytohaemagglutinin. Le phrotheni enobuthi ikhona ngamanani aphezulu kubhontshisi wezinso oluhlaza, ikakhulukazi izinhlobo ezibomvu. Kungasuswa ngokupheka.
• I-Phytic acid. Kutholakala kuzo zonke izimbewu ezidliwayo, i-phytic acid (phytate) iphazamisa ukumuncwa kwakho kwamaminerali ahlukahlukene, njenge-iron ne-zinc. Kungancishiswa ngokucwilisa, ukuhluma, noma ukubilisa ubhontshisi.
• Isitashi esivimba. Isigaba sama-lectin, esaziwa nangokuthi i-alpha-amylase inhibitors, ama-starch blockers ayaphazamisa noma abambezele ukumuncwa kwe-carbs ovela endaweni yakho yokugaya kepha akenziwanga ukupheka.

Ubhontshisi wezinso uqukethe izinhlobo ezahlukahlukene zezitshalo eziqukethe izinto eziphilayo.I-Phytohaemagglutinin iyi-lectin enobuthi etholakala kuphela kubhontshisi wezinso ophekiwe noma ongaphekiwe kahle.

Ukwehla kwesisindo

Ukwanda ngokweqile kwesisindo nokukhuluphala kuyizinkinga ezinkulu zempilo, ezihambisana nengozi eyengeziwe yezifo ezingamahlalakhona ezahlukahlukene.

Izifundo eziningi zokubuka zixhuma ukusetshenziswa kukabhontshisi engcupheni ephansi yokuthola isisindo ngokweqile nokukhuluphala (,).

Ucwaningo lwezinyanga ezi-2 kubantu abadala abakhuluphele abangama-30 ekudleni kokunciphisa isisindo lukhombisile ukuthi ukudla ubhontshisi nezinye izinhlobo zemidumba amahlandla ama-4 ngesonto kuholele ekwehliseni isisindo esikhulu kunokudla okungenabhontshisi ().

Ukubuyekezwa kwakamuva kwezifundo eziyi-11 kutholile nobunye bobufakazi obusekelayo kepha abakwazanga ukuthola isiphetho esiqinile ().

Izindlela ezahlukahlukene zingaba nomthelela emiphumeleni ezuzisayo kabhontshisi ekwehliseni isisindo. Lokhu kufaka phakathi imicu, amaprotheni, nama-antinutrients.

Phakathi kwezinto ezingafundwa kakhulu kubhontshisi wezinso oluhlaza kukhona ama-starch blockers, isigaba samaprotheni aphazamisa noma abambezele ukugayeka nokumuncwa kwe-carbs (isitashi) kusuka kumgudu wakho wokugaya ukudla ().

Isitashi esivimba, esikhishwe kubhontshisi wezinso omhlophe, sikhombisa amandla athile njengesengezo sokunciphisa isisindo (,,).

Kodwa-ke, ukubilisa imizuzu eyi-10 kungasebenzi ngokuphelele izitashi ezivimba, kususe umphumela wabo kubhontshisi ophekwe ngokuphelele ().

Noma kunjalo, ubhontshisi wezinso ophekiwe unikela ngamakhemikhali amaningi okwehlisa isisindo, okwenza kube ukwengeza okuhle kakhulu ekudleni kokunciphisa isisindo okusebenzayo.

Ubhontshisi wezinso unamaprotheni amaningi kanye nefayibha futhi uqukethe amaprotheni anganciphisa ukugayeka kwesitashi (carbs), konke okungasiza ukunciphisa umzimba.

Ezinye izinzuzo zezempilo zobhontshisi wezinso

Ngaphandle kobungane bokulahlekelwa isisindo, ubhontshisi wezinso ungaba nezinzuzo eziningi uma uphekwe kahle futhi ulungisiwe.

Kuthuthukiswe ukulawula ushukela egazini

Ngokuhamba kwesikhathi, ushukela ophakeme wegazi ungakhuphula ingozi yezifo eziningi ezingamahlalakhona, njengesifo senhliziyo. Ngakho-ke, ukulinganisela ukukhuphuka kukashukela egazini ngemuva kokudla kuthathwa njengokulusizo empilweni.

Njengoba ucebile ngamaprotheni, i-fiber, kanye ne-carb ekhipha kancane, ubhontshisi wezinso usebenza kahle ekugcineni amazinga enempilo kashukela wegazi.

Banamaphuzu we-GI aphansi, okusho ukuthi ukunyuka kwakho ushukela wegazi ngemuva kokuwadla kuphansi futhi kuhamba kancane ().

Eqinisweni, ubhontshisi ungcono ekulawuleni ushukela wegazi kunemithombo eminingi yokudla ye-carbs (,,,,).

Ucwaningo oluningana lubonisa ukuthi ukudla ubhontshisi noma okunye ukudla okune-glycemic kunganciphisa ubungozi bohlobo 2 sikashukela (,,).

Ukudla ukudla okune-glycemic ephansi kungaphinde kuthuthukise ukulawula ushukela egazini kubantu asebevele benesifo sikashukela sohlobo 2 ().

Noma ungenaso lesi simo, ukufaka ubhontshisi ekudleni kwakho kungathuthukisa ibhalansi kashukela, kuvikele impilo yakho yonke, futhi kunciphise ubungozi bezifo eziningi ezingamahlalakhona.

Ukuvimbela umdlavuza wamakholoni

Umdlavuza wamakholoni ungenye yezinhlobo zomdlavuza ezivame kakhulu emhlabeni jikelele.

Ucwaningo lwe-Observational luxhumanisa ukudla kwe-legume, kufaka phakathi ubhontshisi, nengozi encishisiwe yomdlavuza wekoloni (,).

Lokhu kusekelwa yi-test-tube nezifundo zezilwane (,,,).

Ubhontshisi uqukethe izakhi zomzimba ezahlukahlukene nemicu enemiphumela yokulwa nomdlavuza.

Ama-Fibers, anjenge-starch engazweli ne-alpha-galactosides, adlulela phansi engafakwanga kukholoni yakho, lapho afakwa khona amagciwane anobungane, okuholela ekwakhiweni kwe-SCFAs ().

Ama-SCFA afana ne-butyrate angathuthukisa impilo ye-colon futhi anciphise ubungozi bomdlavuza wekoloni (,).

Ubhontshisi wezinso lukhetho oluhle kakhulu kubantu abanesifo sikashukela sohlobo 2 nabanye abafuna ukusimamisa amazinga kashukela egazini labo. Zingaphinde zikhuthaze impilo yamakholoni futhi zinciphise namathuba okuba nomdlavuza wekoloni.

Amashansi angaba khona

Noma ubhontshisi wezinso ungaba nezinzuzo eziningi zezempilo, ubhontshisi wezinso ophekiwe noma ongaphekiwe ngokwanele unobuthi.

Ngaphezu kwalokho, abanye abantu bangafisa ukukhawulela ukusetshenziswa kwabo kabhontshisi ngenxa yokuqunjelwa nokuqola.

Ubuthi obuluhlaza bezinso zezinso

Ubhontshisi wezinso ongahluziwe uqukethe inani eliphezulu le-protein enobuthi ebizwa nge-phytohaemagglutinin ().

I-Phytohaemagglutinin itholakala kubhontshisi abaningi kepha iphezulu kakhulu kubhontshisi wezinso obomvu.

Kubikwa ubuthi lukabhontshisi wezinso ezilwaneni nasebantwini. Kubantu, izimpawu eziyinhloko zifaka uhudo nokuhlanza, kwesinye isikhathi kudinga ukulaliswa esibhedlela (,).

Ukucwilisa nokupheka ubhontshisi kuqeda iningi lale toxin, kwenza ubhontshisi wezinso olungiselelwe kahle uphephe, ungabi nabungozi, futhi ube nomsoco (,).

Ngaphambi kokusetshenziswa, ubhontshisi wezinso kufanele ufakwe emanzini okungenani amahora ama-5 bese ubiliswa ku-212 ° F (100 ° C) okungenani imizuzu eyi-10 ().

Ama-antututentient kubhontshisi wezinso

Ubhontshisi wezinso ophekiwe futhi ongaphekiwe kahle uqukethe imishanguzo eminingi, okuyizinto ezinciphisa inani lokudla okunomsoco okhubaza ukumuncwa kwezakhi ezisuka endaweni yakho yokugaya ukudla.

Yize kwesinye isikhathi kungazuzisa, izidlo ezingadli izithako ziyinkinga enkulu emazweni asathuthuka lapho ubhontshisi kungukudla okuyisisekelo.

Izidakamizwa eziyinhloko kubhontshisi bezinso yilezi (,,):

• I-Phytic acid. Le nhlanganisela, eyaziwa nangokuthi i-phytate, iphazamisa ukumuncwa kwakho kwamaminerali, njenge-iron ne-zinc.
• Ama-Protease inhibitors. Eyaziwa nangokuthi i-trypsin inhibitors, lawa maprotheni avimbela ukusebenza kwama-enzyme ahlukahlukene wokugaya ukudla, okonakalisa ukugayeka kwamaprotheni.
• Isitashi esivimba. Lezi zinto, kwesinye isikhathi ezibizwa ngokuthi i-alpha-amylase inhibitors, ziphazamisa ukumuncwa kwe-carbs kusuka kumgudu wakho wokugaya ukudla.

I-Phytic acid, i-protease inhibitors, kanye ne-starch blockers konke kungasebenzi ngokuphelele noma kancane uma ubhontshisi umanzi futhi uphekwe kahle (, 56, 57).

Ukubilisa nokuhluma ubhontshisi kunganciphisa izidlo, ezifana ne-phytic acid, ngisho nangaphezulu ().

Isisu nokuqunjelwa

Kwabanye abantu, ubhontshisi ungadala imiphumela emibi, njengokuqunjelwa, ukuqumba, nokuhuda ().

Imicu engafakwanga i-alpha-galactosides ibhekene nale miphumela. Bangabeqembu lemicu eyaziwa ngokuthi ama-FODMAP, angandisa izimpawu zesifo samathumbu esibuhlungu (IBS) (,,).

I-Alpha-galactosides ingasuswa kancane ngokucwilisa nokuhluma ubhontshisi ().

Ubhontshisi wezinso ophekiwe noma ongaphekiwe kahle unobuthi futhi kufanele ugwenywe. Ngaphezu kwalokho, lawa bhontshisi aqukethe izidlo ezingadli futhi angabangela ukuqunjelwa, ukuqumba, nokuhuda kwabanye abantu.

Okubalulekile

Ubhontshisi wezinso ungumthombo omuhle kakhulu wezitshalo osuselwa ezitshalweni. Banothile futhi ngamaminerali ahlukahlukene, amavithamini, imicu, ama-antioxidants, nezinye izinhlanganisela zezitshalo ezihlukile.

Ngakho-ke, lawa bhontshisi angasiza ekunciphiseni isisindo, akhuthaze impilo yamakholoni, futhi alinganise amazinga kashukela egazini.

Kodwa-ke, ubhontshisi wezinso kufanele njalo udliwe uphekwe kahle. Ubhontshisi obuhlaza noma obungaphekiwe kahle bunobuthi.