Kedu ihe bara uru na ọgwụgwọ nke agwa ojii?

Kedu ihe bara uru na ọgwụgwọ nke agwa ojii?

Agwa ojii dabara n'ụdị mkpo dị ka chickpeas na lentil, a na-erikwa ha dịka akụkụ dị mkpa nke nri.

A na-ewere agwa ojii dị ka nri siri ike nke nwere ọtụtụ nri dị mkpa, ma marakwa na ọ na-enyere aka igbochi ọrịa dị iche iche, dị ka ebe nrụọrụ weebụ Boldsky, nke metụtara ahụike.

Ihe oriri

Dị ka USDA si kwuo, 100 grams nke agwa agwa ojii nwere calorie 341 nke ume na gram 11 nke mmiri yana ihe ndị a:

• 21.6 g protein
• 15.5 g nke eriri
• 123 mg calcium
• 5.02 mg nke ígwè
• 171 mg magnesium
• 352 mg nke phosphorous
• 1480 mg potassium
• 5 mg sodium
• 3.65 mg nke zinc
• 3.2 mcg nke selenium
• 444 mcg folic acid
• 66.4 mg nke choline
• 17 IU nke vitamin A

Uru ahụike

1. Antioxidants

Agwa ojii nwere nnukwu ogige phenolic na phytosterols, gụnyere saponins, kaempferol, anthocyanins na quercetin, nke niile bụ antioxidants nwere mmetụta dị ike. Ogige ndị a na-ebelata mmetụta na-emerụ ahụ nke free radicals n'ime ahụ ma na-enye nchebe megide ọrịa ndị dị ka ọrịa shuga, ọrịa cancer na ọtụtụ ọrịa mkpali.

2. Detoxing

Nnyocha na-egosi na mkpuru osisi nwere ọdịnaya kachasị elu nke molybdenum, ihe dị mkpa nke na-akwado ọtụtụ enzymes, ma na-enyere aka mee ka enzymes dị iche iche dị n'ime ahụ na-arụ ọrụ maka ịkụda xanthine, sulfites, na hypoxanthin na detoxifying ọtụtụ ogige ndị na-emerụ ahụ. Agwa ojii na-emezi ihe na-enyere aka sachapụ eriri afọ ma wepụ ọtụtụ ogige ndị na-egbu egbu.

3. Protein na mgbagwoju carbohydrates

Agwa ojii nwere ezigbo protein na carbohydrates dị mgbagwoju anya nke na-enyere ahụ aka inwe ike dị ukwuu mgbe ejiri ya. A na-ewere ya dị ka otu n'ime ụzọ kachasị mma maka ngwaahịa anụ, na-enye ọtụtụ n'ime amino acid dị ka ngwaahịa anụ mana ha nwere abụba na cholesterol na-ejuchaghị afọ.

4. Anthocyanins

Uru ahụike nke agwa ojii bụ n'ihi nnukwu mkpokọta anthocyanins, ụcha osisi nwere ihe antioxidant, nke na-arụ ọrụ dị mkpa n'ịkwalite nzaghachi insulin, ibelata cholesterol, yana ibelata ohere nke ọrịa kansa na ọtụtụ ọrịa ndị ọzọ. Ọ na-enyekwa aka igbu oge nrịbama mmalite nke ịka nká.

5. calorie dị ala

Agwa ojii na-enye calorie zuru oke maka mkpa anụ ahụ akwadoro kwa ụbọchị. Ọ na-ewekwa ogologo oge iji gbarie nri, nke bụ otu n'ime isi ihe kpatara na ọ na-egbochi mpụta na mberede na ọkwa glucose ma na-enyere aka melite ọnọdụ ndị ọrịa mamịrị. Agwa ojii nwere obere kalori, mgbe a na-eri ya nke ọma, na-enye aka n'ịkwasa oke ibu yana igbochi ọtụtụ ọrịa metabolic syndrome.

6. Akwa na eriri

Agwa ojii nwere eriri nri, ma soluble na nke anaghị agbaze. Fiber na-enyere aka n'ọrụ dị mkpa dị ka imeziwanye microbiota eriri afọ, inye aka n'ibelata ibu, na ibelata ihe ize ndụ nke ọrịa shuga na ọtụtụ ọrịa mgbaze na metabolic ndị ọzọ.

Uru dị iche iche

Ụfọdụ uru ahụike ndị ọzọ nke agwa ojii gụnyere:

• Mgbochi ihe ize ndụ nke ọrịa obi na akwara ozi.
• Na-enyere aka belata ihe ize ndụ nke oke ibu.
• Belata ọtụtụ ọrịa mkpali.
• Na-enye chemoprevention nke nwere ike inye aka luso ihe ize ndụ nke ọrịa cancer ọgụ.
• Na-enyere aka ịnọgide na-enwe ahụ ike ọkpụkpụ na ezé.

Ụzọ nkwadebe

A na-atụ aro ka ịgbanye agwa ojii n'ime mmiri ruo ọtụtụ awa wee jiri ya na-esi nri, iji wepụ ụfọdụ sugar ole na ole, nke nwere ike ịkpata nsogbu afọ mgbe ị richara ya.

Iminye agwa ojii n'ime mmiri na-enyekwa aka mee ka ihe ndị na-edozi ahụ pụta ngwa ngwa mgbe esichara ya.

Enwere ike ịgbakwunye agwa ojii na ofe, curries, ma ọ bụ ntụzịaka ndị ọzọ na-ejuputa ahụ ike, mana kpachara anya ka ịzere iri ya nke ukwuu.

Isiokwu ndị ọzọ: 

Kedu ka ị ga-esi mesoo onye hụrụ gị n'anya ka ị si na nkewa lọta?

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