IZINZUZO EZI-13 EZINGAKHOLEKI ZEZEMPILO ZEBHONTSHISI YEZINSO (RAJMA) - PAMPEREDPEOPLENY.COM

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Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Neha Ghosh Ngu UNeha Ghosh | Kubuyekezwe: NgoMgqibelo, Disemba 8, 2018, 16:00 [IST]

Ubhontshisi wezinso waziwa kakhulu njenge-rajma eNdiya. Lobhontshisi ophakwa ngelayisi elishisayo elibizwa ngokuthi yi-rajma chawal okuyisidlo esithandwa kakhulu amaNdiya. Ubhontshisi wezinso uza nezinzuzo eziningi zezempilo. Zisiza ekwehliseni isisindo, zikhuthaza impilo yenhliziyo, zigcina amazinga kashukela egazini ukusho okumbalwa.

Ubhontshisi wezinso ungumthombo omuhle wamaprotheni futhi uthathwa njengokudla okunempilo. Kodwa-ke, kufanele ziphekwe kahle ngaphambi kokusetshenziswa zingaba nobuthi ohlelweni lwakho uma zidliwe ziluhlaza ^[1] .

Inani Lokudla Okunomsoco Kabhontshisi Wezinso (Rajma)

Amagremu ayi-100 kabhontshisi wezinso aqukethe ama-calories angama-333, amandla angu-337 kcal kanye no-11.75 g wamanzi. Futhi iqukethe:

22.53 g amaprotheni
1.06 g inani lipid (amafutha)
61.29 g ama-carbohydrate
15.2 g inani le-fiber yokudla
2.10 g ushukela
0.154 g inani lamafutha agcwele
0.082 g inani lamafutha e-monounsaturated
0.586 g inani lamafutha we-polyunsaturated
83 mg calcium
6.69 mg insimbi
138 mg magnesium
406 mg phosphorus
1359 mg i-potassium
12 mg sodium
2.79 mg zinc
4.5 mg uvithamini C
0.608 mg thiamin
0.215 mg riboflavin
2.110 mg niacin
0.397 mg uvithamini B6
I-394 µg folate
0.21 mg uvithamini E
5.6 vitaming uvithamini K

Izinzuzo Zezempilo Zebhontshisi Yezinso (Rajma)

1. Ingculazi ekunciphiseni isisindo

Ubhontshisi wezinso uqukethe i-fiber encibilikayo ebambezela ukuphuma kwesisu sakho, ngakho-ke uzizwa ugcwele isikhathi eside. Futhi, okuqukethwe okuphezulu kwamaprotheni kukhulisa ukusutha kwakho, ngaleyo ndlela kusize ekwehliseni isisindo.

Ngokuya ngocwaningo olushicilelwe kwi-Journal of the American College of Nutrition, abantu abadla ubhontshisi wezinso mancane amathuba okuthi bakhuluphale futhi babe namathuba okuba noqalo oluncane nesisindo somzimba esiphansi ^[okubili] .

2. Isiza ekwakheni amaseli

Ubhontshisi wezinso ugcwele ama-amino acid ayizakhi zokwakha amaprotheni. Amaprotheni asebenza kumaseli amaningi ukwakha, ukulawula nokusiza ekusebenzeni kwezicubu zomzimba nezitho zomzimba. Zisiza futhi ekwakheni ama-molecule amasha ngokuhlaziya imininingwane yofuzo eku-DNA. Kodwa-ke, qiniseka ukuthi awudli ubhontshisi wezinso omningi njengoba ulayishwe ngeprotheyini ebizwa nge-phaseolin, engadala ukusabela okweqile kwabanye abantu nokwandisa ingozi yokuhluleka kwenhliziyo ^[3] .

3. Igcina amazinga kashukela

Ubhontshisi wezinso unama-carbohydrate aziwa ngokuthi isitashi. Isitashi sakhiwa amayunithi kashukela abizwa nge-amylose ne-amylopectin ^[4] . Ibala amaphesenti angama-30 kuye kwangama-40 e-amylose angacoleki njenge-amylopectin. Lokhu kukhishwa okuhamba kancane kwama-carbs emzimbeni kuthatha isikhathi eside ukugaya futhi akubangeli i-spike kushukela wegazi uma kuqhathaniswa nokunye ukudla okunesitashi, okwenza ubhontshisi wezinso ube ukudla okufanelekile kwabanesifo sikashukela ^[5] .

4. Kukhuthaza impilo yenhliziyo

Sebenzisa ubhontshisi wezinso kaningi futhi mancane amathuba okuthi ubulawe yisifo senhliziyo, isifo sohlangothi nezinye izinkinga ezihlobene nenhliziyo ngokusho kocwaningo lwango-2013 ^[6] . Iphinde yehlise i-cholesterol ye-LDL futhi inyuse i-cholesterol ye-HDL ngenxa yokuba khona kokuqukethwe kwe-fiber kokudla kubhontshisi. Ngakho-ke, qala ukudla ubhontshisi ukunciphisa ubungozi besifo senhliziyo.

5. Kwehlisa ingozi yomdlavuza

Ubhontshisi wezinso unama-antioxidants aphezulu abizwa ngama-polyphenols futhi anezinto ezilwa nokuvuvukala okukhonjiswe ukuthi zinomthelela omuhle ekwehliseni ubungozi bomdlavuza, kusho ucwaningo ^[7] . Ubhontshisi wezinso nolunye ubhontshisi kukonke kubhekwa njengokudla okulwa nomdlavuza futhi ngoba kunamandla amakhulu okulwa nazo zonke izinhlobo zomdlavuza.

6. Kuvimbela isifo sesibindi esinamafutha

Isifo sesibindi esinamafutha senzeka lapho kunqwabelana amanoni amaningi esibindini. Ukusetshenziswa kobhontshisi wezinso kungakhuphula impilo yesibindi futhi kwehlise ubungozi besifo esinamafutha esibindi ngenxa yokuqukethwe okuphezulu kwefayibha okubopha ukungcola okukukhiphayo emzimbeni. Futhi, ubhontshisi wezinso ukudla okuminyene nomsoco oqukethe izakhamzimba eziningi kubandakanya uvithamini E. Le vithamini yaziwa ngokwenza ngcono isifo sesibindi esinamafutha ^[8] .

7. Ithuthukisa ukugaya kanye nempilo yamathumbu

Ngabe ubhontshisi wezinso ulungele ukugaywa? Yebo, zinjalo njengoba ziqukethe inani elifanele lefayibha yokudla ekhuthaza impilo yokugaya ukudla futhi igcine ukwenzeka kwamathumbu. Ubhontshisi wezinso uphinde ukhulise impilo yamathumbu ngokuthuthukisa ukusebenza kwemigoqo yamathumbu nokwandisa inani lamagciwane aphilayo asiza ekuvikeleni izifo ezihlobene namathumbu. Kodwa-ke, gwema ukuzitika ngobhontshisi wezinso ngoba kungadala ukuqumba nomoya ^[9] .

8. Izinsiza ekwakhekeni kwamathambo namazinyo

Ubhontshisi wezinso uqukethe inani elihle le-phosphorus elibalulekile ekwakheni amathambo namazinyo. I-phosphorus nayo ibamba iqhaza elibalulekile ekutheni umzimba usebenzisa kanjani ama-carbohydrate namafutha. Izinga eliphakeme le-phosphorus emzimbeni lisiza ekusetshenzisweni kahle kwamanye amaminerali afana ne-iron, i-zinc, i-magnesium ne-calcium ^[10] .

9. Ukulungela omama abakhulelwe

Ubhontshisi wezinso uqukethe i-folate noma i-folic acid, isakhi somzimba esibalulekile esidingekayo ngesikhathi sokukhulelwa ^{[ishumi nanye]} . Isizathu sokuthi siyasiza ukuvimbela ukukhubazeka kwe-neural tube embungwini ngesikhathi sokukhulelwa. Ukungatholi isamba esanele ngesikhathi sokukhulelwa nakho kungadala ubuthakathaka, ukulahlekelwa isifiso sokudla, ukucasuka, njll.

10. Kugcina isikhumba nezinwele ziphilile

Njengoba ubhontshisi wezinso ulayishwe ngama-antioxidants, angalwa nomphumela wama-radicals wamahhala futhi anciphise ukuguga kwamaseli. Lokhu kuvimbela ukwakheka kombimbi, kuphulukise nezinduna. Ngakolunye uhlangothi, ubhontshisi wezinso ocebe ngensimbi, i-zinc namaprotheni kungasiza ukondla izinwele zakho futhi uvikele ukulahleka kwezinwele okungenampilo nokuncipha ^[12] .

11. Kuvimbela umfutho wegazi ophezulu

Ubhontshisi wezinso ungavimbela umfutho wegazi ophezulu ngoba uqukethe i-magnesium, i-potassium, amaprotheni kanye nefayibha yokudla. Zonke lezi zakhi zomzimba zisiza ekugcineni amazinga ejwayelekile egazi. Ngaphezu kwalokho, i-magnesium ne-potassium zandisa imithambo yegazi nemithambo yegazi futhi ziqinisekise ukugeleza kwegazi okufanele ngemithambo yegazi, ngaleyo ndlela kulungiseke umfutho wegazi.

12. Khulisa inkumbulo

Ubhontshisi wezinso ngumthombo omkhulu wevithamini B1 (thiamine) ethuthukisa ukusebenza kwengqondo futhi ithuthukise inkumbulo. Izinsiza zethyamine ekuhlanganiseni i-acetylcholine, i-neurotransmitter esiza ekusebenzeni kahle kobuchopho futhi ikhulise ukugxila. Lokhu kuyasiza ekwehliseni ubungozi bokuwohloka komqondo kanye nesifo i-Alzheimer's ^[13] .

13. Izinsiza zokususa ubuthi emzimbeni

IMolybdenum iyimbiwa yamaminerali etholakala kubhontshisi wezinso. Isebenza njenge-detoxifier yemvelo ngokususa ama-sulphites emzimbeni. Okuqukethwe okuphezulu kwe-sulphite emzimbeni kungaba yingozi njengoba kubangela ukucasuka kwamehlo, isikhumba nesikhumba ^[14] . Futhi abantu abaphikisana nama-sulphites kufanele babe nobhontshisi wezinso njalo ukwehlisa izimpawu zokungezwani komzimba.

Ungawengeza Kanjani Ubhontshisi Wezinso Ekudleni Kwakho

Faka ubhontshisi obilisiwe kumasobho, isitshulu, ama-casseroles nezitsha ze-pasta.
Hlanganisa ubhontshisi wezinso ophekiwe kanye namanye ubhontshisi ukwenza isaladi likabhontshisi ozimele wedwa.
Ungenza i-chaat eyenziwe ngamabhontshisi abilisiwe ahlanganiswe nopelepele omnyama, utamatisi no-anyanisi.
Ungenza ubhontshisi wezinso ocubuziwe ngokunothisa ukusabalala okunempilo kusangweji.

Manje njengoba usuyazi izinzuzo zobhontshisi wezinso, zijabulele ngohlobo olubilisiwe, olubhakwe noma olusikiwe ukuze uthole izinzuzo zazo ezimangalisayo zezempilo.

Buka Izinkomba ze-Article

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[3]IVirtanen, H. E. K., Voutilainen, S., Koskinen, T.T, Mursu, J., Tuomainen, T.-P., noVirtanen, uJK (2018). Ukungeniswa kwamaphrotheni ahlukahlukene okudla kanye nobungozi bokuhluleka kwenhliziyo emadodeni. Ukusakazwa: Ukwehluleka Kwenhliziyo, 11 (6), e004531.
[4]UTharanathan, R.., & Mahadevamma, S. (2003). Izinhlamvu okusanhlamvu — okuyindlela yokudla kwabantu. Amathrendi ku-Food Science & Technology, 14 (12), 507-518.
[5]UThorne, M. J., Thompson, L. U., noJenkins, D. J. (1983). Izici ezithinta ukugaya isitashi kanye nempendulo ye-glycemic ngokubhekiswa okukhethekile kwezimbotyi. I-American Journal of Clinical Nutrition, 38 (3), 481-488.
[6]U-Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2013). Abstract MP21: ukusetshenziswa kwamantongomane nobhontshisi kanye nengozi yesigameko senhliziyo yenhliziyo, isifo sohlangothi nesifo sikashukela: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta.
[7]UMoreno-Jiménez, MR, Cervantes-Cardoza, V., Gallegos-Infante, JA, González-La o, RF, Estrella, I., García-Gasca, T. de J.,… Rocha-Guzmán, NE (2015) . Izinguquko zokwakheka kwe-phenolic kwamabhontshisi avamile asetshenzisiwe: imiphumela yawo yokulwa nokuvuvukala kumaseli omdlavuza wamathumbu. IFood Research International, 76, 79-85.
[8]Vos, M. B., Colvin, R., Belt, P., Molleston, J. P., Murray, K. F., Rosenthal, P.,… uLavine, J. E. (2012). Ukuhlanganiswa kweVitamin E, i-Uric Acid, kanye nokuhlanganiswa kokudla okunezici ze-Histologic ze-NAFLD Yezingane. Ijenali ye-Pediatric Gastroenterology and Nutrition, 54 (1), 90-96.
[9]UWinham, D. M., noHutchins, A. M. (2011). Imibono yokuqothuka okuvela ekusetshenzisweni kukabhontshisi kubantu abadala ezifundweni ezi-3 zokondla. Ijenali Yezokudla, i-10 (1).
[10]ICampos, M. S., Barrionuevo, M., Alférez, M. J. M., GÓMEZ-AYALA, A. Ê., URodriguez-Matas, M. C., LOPEZÊALIAGA, I., noLisbona, F. (1998). Ukusebenzisana phakathi kwensimbi, i-calcium, i-phosphorus kanye ne-magnesium kusilinganiso esingenamsoco esinezinsimbi. I-physiology yokuhlola, i-83 (6), i-771-781.
[ishumi nanye]UFekete, K., Berti, C., Trovato, M., Lohner, S., Dullemeijer, C., Souverein, O. W.,… uDessi, T. (2012). Umphumela wokudla okungajwayelekile emiphumeleni yezempilo ekukhulelweni: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta ngesisindo sokuzalwa, isisindo se-placental nobude bokukhulelwa. Ijenali Yezokudla, i-11 (1).
[12]UGoo, E. L., noKatta, R. (2017). Ukudla kanye nokulahleka kwezinwele: imiphumela yokushoda kwezakhi zomzimba nokusetshenziswa kokungezelela.I-dermatology iyasebenza nomqondo, 7 (1), 1-10.
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[14]UBold, J. (2012). Ukucatshangelwa kokutholakala nokuphathwa kokuzwela kwe-sulphite.I-Gastroenterology kanye ne-hepatology kusuka embhedeni kuya ebhentshini, 5 (1), 3.