Gumi neina zvakanakira kudya nyemba

Tese tinoziva kuti kudya nyemba zuva nezuva kunovandudza hutano hwedu, asi vazhinji havazivi kuti zvine pundutso huru pamwero mukuru kumuviri nepfungwa.Ngatikugadzirirei nhasi pamwe chete gumi nemana mabhenefiti ekudya nyemba.

1- Vaka tsandanyama

Sezvo ivo vakapfuma muamino acids, izvo zvinovaka zveprotein uye tsandanyama, kudya zvakawanda zvacho inzira yakanaka yekusimudzira hutano hwemhasuru nesimba. Ehe, haisi inotsiva yekushanda kunze tsandanyama dzako, asi inzira huru yekuve nechokwadi chehutano hwetsandanyama.

2- Wedzera simba

Mbeu dzakaita sebhinzi dzine macarbohydrates ane hutano, uye kudzidya kunowedzera simba uye kunobatsira kuzvichengeta muswere wese wezuva nekuda kwe fiber uye mapuroteni.

3- Kurapa kuzvimba

Iyo fiber iri mu legumes inopfuura yakawanda kuburikidza nemuura, iyo inobatsira mukufamba kwemazuva ose uye inobata kuvimbiswa.

4- Boost Prebiotics

Legumes inopa chikafu kune akawanda marudzi ebhakitiriya anobatsira kana faibha iri muzviyo yasvika muura, nepo probiotics inongowanikwa.

5- Kudzivirira mbereko kubva mukukanganisika

Nekuti mbambaira dzine folic acid, kana kuti vhitamini B9, painodyiwa panguva yekuzvitakura, dzinobatsira kudzivirira kusagadzikana mumwana.

6- Kuvandudza hutano hwemoyo

Nekuti bhinzi inzvimbo dzakanaka dzemineral magnesium, dzinobatsira kuve nemoyo une hutano. Magnesium inobatsira kuzorodza tsinga uye inobatanidzwa mukugadzirisa kushanda kwemagetsi emwoyo.

7- Anti-aging antioxidants

Legumes dzakapfuma mumisanganiswa inozivikanwa sepolyphenols, ayo ane simba antioxidants anorwisa mahara radicals ane chekuita nekuchembera uye chirwere.

8- Kuderedza BP

Mbeu dzakaita sebhinzi dzinogona kunge dziri imwe yenzira dzechisikigo dzekudzikisa BP, nekuti tsvakiridzo inoratidza kuti kushomeka kwe<em>zinc kunogona kukonzera BP.

Chidzidzo, chakabudiswa muAmerican Journal ye "Physiology - Kidney Physiology", yakaratidza kuti kushomeka kwezinc kunogona kuita kuti itsvo dzitore sodium, uye nokudaro kuwedzera kweropa. Mbeu dzakaita sebhinzi nhema, pizi, nebhinzi dzeitsvo ndiwo munowanikwa zinc.

9- Kudzikamisa chimiro chendangariro

Uropi hunoda kudya makabhohaidhiretsi akaoma kunzwisisa seaya anowanikwa mumbesa kuitira kuti tsinga dzetsinga dziri muuropi dzikwanise kushandura amino acid kuita serotonin, iyo inoita basa rinokosha mukuvandudza mafungiro emunhu.

10- Hutano huri nani hwehuropi

Nyanzvi dzinokurudzira kugara uchiwedzera huwandu hwakakodzera hwebhinzi nhema, chickpeas, nyemba kana chero imwe mhando yeregume pakudya kwako kuti uwedzere hutano hwehuropi. Bhinzi itsime rakanaka kwazvo remakabhohaidhireti akaomarara anodiwa nemuviri muhuwandu hwakakwana kugadzira mahormone eurotransmitter muuropi. Kudya inosvika hafu yekapu yebhinzi zuva rega rega kuchaita manomano nemazvo.

11- Chengetedza mapapu

Mamwe maruva akadai serenzi, soya bhinzi uye nzungu ndiwo masosi echikafu coenzyme Q10, iyo kushomeka kwayo kunotungamira kuzvirwere zvemapapu zvakaita seasthma uye chisingaperi chinodzivirira pulmonary chirwere.

12- Kugadzirisa mazinga eshuga

Iyo fiber iri muma legume inobatsira kudzora kumhanya kwekunyura kweshuga muropa, nokudaro kuchengetedza shuga yeropa yakagadzikana uye kunyange.

13- Kudzivirira chirwere cheshuga

Iko kusanganiswa kweCoenzyme Q10 uye fiber inobatsira kudzivirira muviri kubva kuchirwere cheshuga uye pre-diabetes, pamwe nekurapa mamiriro ese ari maviri.

14- Kudzivirira osteoporosis

Scientific research, yakabudiswa neAmerican Journal of Clinical Nutrition, yakaratidza kuti kudya kweMediterranean pamwe nevhitamini D kunobatsira kudzivirira kurasikirwa kwemapfupa kune varwere vane osteoporosis. Legumes, pamwe chete nemiriwo yakawanda, ndeimwe yezvokudya zveMediterranean.