Lithini ixabiso lezondlo kunye nonyango kwiimbotyi ezimnyama?

Lithini ixabiso lezondlo kunye nonyango kwiimbotyi ezimnyama?

Iimbotyi ezimnyama ziwela phantsi koluhlu lweembotyi ezifana nee-chickpeas kunye neelentile, kwaye zityiwa njengenxalenye ebalulekileyo yokutya.

Iimbotyi ezimnyama zithathwa njengokutya okusisiseko okutyebileyo kwizondlo ezininzi ezibalulekileyo, kwaye zaziwa ngokunceda ukuthintela uluhlu lwezifo, ngokutsho kwewebhusayithi yeBoldsky, ejongene nemicimbi yezempilo.

Izondlo

Ngokutsho kwe-USDA, zonke iigram ezili-100 zeembotyi ezimnyama ziqulethe i-341 yeekhalori zamandla kunye ne-11 grams yamanzi kunye noku kulandelayo:

• Iprotheni ye-21.6 g
• I-15.5 g yefiber
• I-123 mg calcium
• I-5.02 mg yentsimbi
• 171 mg magnesium
• I-352 mg ye-phosphorus
• 1480 mg potassium
• I-5 mg yesodium
• I-3.65 mg ye-zinc
• 3.2 mcg selenium
• 444 mcg folic acid
• I-66.4 mg ye-choline
• I-17 IU yeVithamin A

Izibonelelo zempilo

1. Ii-Antioxidants

Iibhontshisi ezimnyama ziqulethe ixabiso elikhulu le-phenolic compounds kunye ne-phytosterols, kuquka i-saponins, i-kaempferol, i-anthocyanins kunye ne-quercetin, zonke ziyi-antioxidants ezineempembelelo ezinamandla. Ezi khompawundi zinciphisa umphumo onobungozi we-radicals yamahhala emzimbeni kwaye zikhusela kwizifo ezifana nesifo seswekile, umhlaza kunye nezifo ezininzi ezivuthayo.

2. Ukukhupha ityhefu

Uphononongo lubonisa ukuba iimbotyi zinowona mxholo uphezulu we-molybdenum, into ebalulekileyo eyicofactor yee-enzymes ezininzi, kwaye inceda ukuvuselela ii-enzymes ezahlukeneyo emzimbeni onoxanduva lokuphula i-xanthine, i-sulfites, i-hypoxanthin kunye nokukhupha iikhompawundi ezininzi eziyingozi. Ukukhupha iimbotyi ezimnyama kunceda ukuhlambulula amathumbu kunye nokukhupha izinto ezininzi ezinobuthi.

3. Iiprotheyini kunye ne-carbohydrates enzima

Iimbotyi ezimnyama zinezixa ezilungileyo zeeprotheyini kunye neecarbohydrates ezinzima ezinceda ukunika umzimba amandla amaninzi xa zidliwe. Ithathwa njengenye yeendlela ezizezinye kwiimveliso zenyama, ibonelela uninzi lwee-amino acids ezifana neemveliso zenyama kodwa ngamafutha amancinci kunye ne-cholesterol.

4. IiAnthocyanins

Iinzuzo zezempilo zeembotyi ezimnyama zibangelwa kukuxinana okuphezulu kwe-anthocyanins, i-pigment yesityalo esineempawu ze-antioxidant, edlala indima ebalulekileyo ekuphuculeni impendulo ye-insulin, ukunciphisa i-cholesterol, kunye nokunciphisa umngcipheko womhlaza kunye nezinye izifo ezininzi. Kwakhona kunceda ukulibazisa iimpawu zokuqala zokuguga.

5. Iikhalori eziphantsi

Iimbotyi ezimnyama zibonelela ngeekhalori ezaneleyo kwiimfuno zemihla ngemihla ezicetyiswayo zomzimba. Kukwathatha ixesha elide ukugaya, sesinye sezizathu eziphambili zokuba kutheni ithintela i-spikes ngequbuliso kumanqanaba eglucose kwaye inceda ukuphucula imeko yeswekile. Iibhontshisi ezimnyama eziphantsi kweekhalori, xa zidliwe ngokumodareyitha, zinceda ekulahleni ubunzima obuninzi kunye nokukhusela izifo ezininzi ze-metabolic syndrome.

6. I-fiber ephezulu

Iimbotyi ezimnyama zinefiber yokutya, zombini ezinyibilikayo nezinganyibilikiyo. Ifayibha inceda ngemisebenzi ebalulekileyo njengokuphucula i-gut microbiota, inceda ukwehla kobunzima, kunye nokunciphisa umngcipheko wesifo seswekile kunye nezinye izifo ezininzi zokugaya kunye ne-metabolic.

Iingenelo ezahlukeneyo

Ezinye zezinye izibonelelo zempilo zeembotyi ezimnyama ziquka:

• Ukuthintelwa kweengozi zentliziyo kunye nezifo zentliziyo.
• Inceda ukunciphisa umngcipheko wokutyeba.
• Ukunciphisa izifo ezininzi ezivuthayo.
• Ukubonelela ngonyango lwe-chemoprevention olunokunceda ukulwa nomngcipheko womhlaza.
• Unceda ukugcina amathambo namazinyo esempilweni.

Iindlela zokulungiselela

Kucetyiswa ukuba ufunxe iimbotyi ezimnyama emanzini kangangeeyure eziliqela uze uzisebenzise ekuphekeni, ukuze ukhuphe ezinye zeeswekile ezimbalwa, ezinokubangela iingxaki ezithile zesisu emva kokuzitya.

Ukufunxa iimbotyi ezimnyama emanzini kukwanceda ukuba izondlo ziphume lula xa ziphekiwe.

Iimbotyi ezimnyama zingongezwa kwiisuphu, iikhari, okanye ezinye iiresiphi zokuzalisa ezinempilo, kodwa qaphela ukuba ungazityi ngokugqithisileyo.

Eminye imixholo: 

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