Iimbotyi zinceda ukuphila ixesha elide kwaye usempilweni

Iimbotyi zinceda ukuphila ixesha elide kwaye usempilweni

Iimbotyi, eziquka iimbotyi, iiertyisi, iilentile kunye neeertyisi, kukutya okuzalisa kunye nokunesondlo. Kodwa intsapho engumdumba inokusinceda njani siphile ixesha elide?

Onke amalungu entsapho ye-legume agcwele izondlo, kubandakanywa ubhedu, isinyithi, i-magnesium, i-potassium, i-folic acid, i-zinc, i-lysine, i-amino acid ebalulekileyo, kunye neprotheni eninzi kunye ne-fiber.

Umbhali kunye nomrhwebi uDan Buettner, ochithe amashumi eminyaka enika ingxelo "kwiindawo eziluhlaza," iindawo ezizodwa kwihlabathi liphela apho abantu bahlala ixesha elide, ubomi obunempilo, ukuya kuthi ga kwi-100 leminyaka ubudala, ubonakalise izibonelelo zemifuno, ngokwengxelo ye-CNN.

"I-Fiber ikuvuza ngeebhaktheriya eziphilileyo zamathumbu, ukunciphisa ukudumba, kunye nokusebenza ngcono komzimba," utshilo u-Bittner, ephawula ukuba "kuphela yi-5% ukuya kwi-10% yabantu baseMelika abafumana ifayibha abayifunayo."

Wongeze ngelithi uhlobo ngalunye lwembotyi luneempawu ezahlukeneyo zesondlo, ngoko kungangcono ukuba utye iintlobo ngeentlobo zeembotyi.

iimbotyi ezibomvu

Umzekelo, iAduki, okanye iimbotyi ezibomvu, zinefiber eninzi kunezinye iintlobo ezininzi, ngelixa iimbotyi zigcwele i-antioxidant lutein.

Iimbotyi ezimnyama kunye ezibomvu zigcwele i-potassium, kwaye i-chickpeas iqulethe i-magnesium eninzi.

Wongezelela wathi, "Iibhontshisi zigcwele iprotheni yemifuno, ephilileyo kuba iqulethe izondlo ezininzi kunye neekhalori ezincinci kuneprotheni yezilwanyana."

Kwaye wabonisa ukuba ngokudibanisa iimbotyi kunye neenkozo ezipheleleyo, uya kufumana zonke i-amino acids ezenza iprotheni epheleleyo ngokutya okunomsoco, okufana noko kufumaneka kwinyama.

Ngokuhambelanayo, uBitner uthe, izifundo zikhomba kwiinzuzo zezempilo zeembotyi, zixhasa oko abantu baseBlue Zones kudala bezazi.

Ukunciphisa i-cholesterol kwaye uthintele isifo seswekile

Kwaye i-fiber enyibilikayo kwiimbotyi inokunciphisa i-cholesterol kwaye incede ukukhusela uhlobo lwe-2 yeswekile ngokuzinzisa iswekile yegazi.

Nangona uphando luka-2001 lwafumanisa ukuba ukutya iimbotyi kane ngeveki kunciphisa isifo senhliziyo ngama-22%. Kwaye uphando luka-2004 lwafumanisa ukuba abantu baphila phantse iminyaka esibhozo ixesha elide ngokutya i-20 grams ye-legumes, malunga ne-ounce enye.

Ukongezelela, iimbotyi zinceda ekulahlekeni kwesisindo, njengoko uphononongo lwe-2016 lwezifundo lufumene ukuba abantu abadla ukuya kwii-ounces ezili-9 zeembotyi ngosuku kwiiveki ezintandathu balahlekelwa kwiikota ezintathu zeepounds ngaphezu kwabantu abangadli iimbotyi.

Ukongeza kuzo zonke ezi zibonelelo, iimbotyi kunye nabazala babo zixabiso eliphantsi kwaye zinokukhuliswa ngaphakathi kwimihlaba eyahlukeneyo, ibenza kube kukutya okufanelekileyo ukunceda abantu abahlelelekileyo ngokwezoqoqosho ukuba baphile ixesha elide.

Uqikelelo lukaMaguy Farah lwehoroscope yonyaka ka-2023