Legumes inobatsira kurarama kwenguva yakareba uye hutano

Legumes inobatsira kurarama kwenguva yakareba uye hutano

Malegumes, ayo anosanganisira bhinzi, pizi, nyemba nepizi, chikafu chinogutsa uye chinovaka muviri. Asi mhuri yembesa ingatibatsira sei kurarama kwenguva yakareba?

Nhengo dzose dzemhuri yegume dzakazara nezvokudya, kusanganisira mhangura, iron, magnesium, potassium, folic acid, zinc, lysine, inokosha amino acid, uye yakawanda yeprotein uye fiber.

Munyori uye muzvinabhizimusi Dan Buettner, akapedza makumi emakore achitaura nezve "nzvimbo dzebhuruu," nharaunda dzakasiyana pasirese umo vanhu vanogara kwenguva refu, vane hutano, kusvika kumakore zana, vakaratidza mabhenefiti emarimu, sekureva kweCNN chirevo.

"Fiber inokupa mubayiro wehutachiona hwehutachiona, hushoma kuzvimba, uye kushanda zvakanaka kwekudzivirira muviri," akadaro Bittner, achiona kuti "5% chete kusvika 10% yevanhu vekuAmerica vanowana fiber yavanoda."

Vakawedzerawo kuti bhinzi imwe neimwe ine kudya kwakasiyana, saka zvingava nani kudya bhinzi dzakasiyana.

bhinzi dzvuku

Semuyenzaniso, Aduki, kana bhinzi dzvuku, ine faibha yakawanda kupfuura mamwe marudzi mazhinji, ukuwo bhinzi dzinenge dzakazara ne antioxidant lutein.

Dema uye rima bhinzi dzvuku izere ne potassium, uye chickpeas ine yakawanda magnesium.

Akawedzera kuti, "Bhinzi izere neprotein yemuriwo, iyo ine hutano nekuti ine chikafu chakawanda uye macalorie mashoma pane mapuroteni emhuka."

Uye akaratidza kuti nekubatanidza bhinzi nezviyo zvakakwana, iwe uchawana zvose amino acids zvinoumba puroteni yakakwana maererano nekudya, zvakafanana nezvinowanikwa munyama.

Mukufanana, Bitner akati, zvidzidzo zvinonongedza kune hutano hwebhinzi, kutsigira izvo vanhu vari muBlue Zones vagara vachiziva.

Deredza cholesterol uye kudzivirira chirwere cheshuga

Uye iyo soluble fiber mubhinzi inogona kuderedza cholesterol uye kubatsira kudzivirira Type 2 chirwere cheshuga nekudzikamisa shuga yeropa.

Nepo, chidzidzo che2001 chakawana kuti kudya bhinzi kana pasvondo kwakaderedza chirwere chemoyo ne22%. Uye chidzidzo che2004 chakawana kuti vanhu vakararama makore anoda kusvika masere kwenguva refu kuti vadye magiramu makumi maviri emarimu, anenge onzi imwe.

Mukuwedzera, bhinzi dzinobatsira pakuderedza uremu, sezvo kuongorora kwe2016 kwezvidzidzo kwakawana kuti vanhu vaidya kusvika ku9 ounces ebhinzi pazuva pamusoro pemavhiki matanhatu vakarasikirwa nezvikamu zvitatu zvepaundi kupfuura vanhu vasina kudya bhinzi.

Pamusoro pezvese mabhenefiti aya, bhinzi nevazukuru vavo zvakare zvakachipa uye zvinogona kurimwa mukati meivhu rakasiyana siyana, zvichiita kuti ive chikafu chakakwana kubatsira vanhu vanotambura kurarama kwenguva refu.

Maguy Farah's horoscope kufanotaura kwegore ra2023