Hanzi Dzakabikwa Dzakanakira Iwe Here?

Zvemukati

• Chii chiri mu Baked Beans?
• Bhinzi Dzakabikwa Chikafu
• Pamusoro Zvakanakira
• Inonaka uye iri nyore
• Inogona Kutsigira Gut Hutano
• Chivabvu Cholesterol
• Zvinogona Kukanganisa
• Yakakwirira muShuga
• Unoda Kuva Munyu
• Iine zvinowedzera
• Inogona Kuve neBPA Zvinosvibisa
• Ngaakuite Gassy
• Lectins Anodzikiswa Nekubika
• Icho Chinokosha

Bhinzi dzakabikwa dzakaputirwa nemuto wemupunga dzakagadzirwa kubva pakutanga kana kutengeswa zvakagadzirwa mumakani.

MuUnited States, ivo vanozivikanwa padivi dhishi kuma cookout ekunze, nepo vanhu vari kuUnited Kingdom vachidya ivo pachigunwe.

Kunyangwe nyemba dzichionekwa sehutano, unogona kushamisika kana bhinzi yakabikwa ichikodzera.

Ichi chinyorwa chinoongorora bhinzi dzakabikwa uye kuti zvakakunakira here.

Chii chiri mu Baked Beans?

Bhinzi dzakabikwa dzinowanzo gadzirwa nediki, chena navy bhinzi.

Zvimwe zvinowanzojairika shuga, mishonga, nezvinonhuwira. Mapepa anogona zvakare kusanganisira tomato muto, vhiniga, molasses, uye mustard.

Dzimwe bhinzi dzakabikwa ndedzezvirimwa, nepo dzimwe dziine hushoma hwebhekoni kana munyu-unorapwa nyama yenguruve yekuravira.

Zvisinei nezita ravo, bhinzi hadziwanzobikwa. Inogona kubikwa nedzimwe nzira, zvakare, senge pamusoro pechitofu kana mune inononoka kubika.

Zvinowanzogadzirwa mumabhinzi akabikwa ndeava bhinzi, shuga, miriwo nezvinonhuwira. Mamwe anewo muto wemadomasi, vhiniga, manyuchi, masardard, uye nyama yenguruve.

Bhinzi Dzakabikwa Chikafu

Bhinzi dzakabikwa dzinopa zvinovaka muviri zvakawanda.

Kunyangwe zviyero zvichisiyana nemuchina, iyo 1/2-mukombe (130-gramu) inoshumirwa yenyuchi dzakabikwa dzakabikwa inopa inenge ():

• Makorori: 119
• Mafuta akazara: 0.5 magiramu
• Yese carbs: 27 magiramu
• Fiber: 5 magiramu
• Mapuroteni: 6 magiramu
• Sodium: 19% yeReferenzi Zuva Nezve Intake (RDI)
• Potassium: 6% yeiyo RDI
• Iron: 8% yeiyo RDI
• Magnesium: 8% yeiyo RDI
• Zinc: 26% yeiyo RDI
• Mhangura: 20% yeiyo RDI
• Selenium: 11% yeiyo RDI
• Thiamine (vitamini B1): 10% yeiyo RDI
• Vhitamini B6: 6% yeiyo RDI

Bhinzi dzakabikwa dzinopa fiber uye chirimwa-chakavakirwa protein. Izvowo sosi yakanaka ye thiamine, zinc, uye selenium, inotsigira kugadzirwa kwesimba, immune immune, uye hutano hwehutachiona, zvichiteerana (2, 3, 4).

Sezvineiwo, nyemba dzine phytates - makomputa ayo anogona kukanganiswa nekunwa kwemaminera. Nekudaro, kubika uye kukanya kunoderedza iyo phytate yezvinyorwa zvebhinzi zvakabikwa ().

Bhinzi dzakabikwa dzinopa zvinobatsira zvinomera zvemiti, kusanganisira polyphenols, zvakare.

Izvi zvinogona kudzivirira maseru ako kubva mukukuvara kunokonzerwa nema mamorekuru asina kugadzikana anonzi mahara radicals uye anodzivisa kuzvimba. Ose mahara emahara kukuvara kwakanyanya uye kuzvimba zvakabatanidzwa nechirwere chemwoyo, gomarara, uye zvimwe zvirwere zvisingaperi (,).

Nekuda kweiyo yezvakakwana zvemukati uye kusangana neakadzikiswa chirwere chisingaperi chenjodzi, mareti edzidziso eU.S. anokurudzira hushoma hwemakapu 1 1/2 (275 magiramu) emarume pavhiki paavhareji 2,000-koriori chikafu ().

Bhinzi dzakabikwa dzinopa michero yakawanda, kusanganisira chirimwa mapuroteni, fiber, B mavitamini, zvicherwa, uye hutano-hunodzivirira zvinomera zvinomera.

Pamusoro Zvakanakira

Kuwedzera kune yavo yemukati mehutano, bhinzi dzakabikwa dzinopa zvimwe zvakanaka zvakare.

Inonaka uye iri nyore

Bhinzi dzakabikwa dzinonaka uye kazhinji dzinofarirwa, izvo zvinogona kukurudzira vanhu kuti vadye nyemba.

Imwe ongororo yakawana kuti 57% yevechiri kuyaruka vaifarira bhinzi dzakabikwa, nepo isingasvike makumi maviri muzana vaifarira muto wedhiri kana saradhi yakagadzirwa nebhinzi ().

Bhinzi dzakabikwa mugaba dzinokurumidza uye dziri nyore kugadzirira - zvese zvaunofanirwa kuita kuvhura gaba uye kudziisa.

Inogona Kutsigira Gut Hutano

Chete 1/2 mukombe (130 gramu) yebhinzi yakabikwa inopa 18% yeiyo RDI ye fiber. Fiber inotsigira gut gut, kusanganisira kugara uchiita matumbu ().

Fibhi zvakare inosimudzira hutachiona mumukati mako makuru kana colon. Izvi zvinogona kuwedzera huwandu hwehutachiona hunobatsira hwakabatana nekuderedzwa kenza yematambudziko (,,).

Zvakare, bhinzi dzakabikwa dzine mishonga yemiti apigenin uye daidzein, pamwe nezvimwe zvinovaka muviri zvinogona kudzivirira kubva pagomarara rekoloni ().

Chivabvu Cholesterol

Bhinzi dzakabikwa dzinopa fiber uye makomputa anonzi phytosterols ayo anogona kutadzisa kunwa kwecholesterol mumatumbu ako. Izvi zvinogona kudzora yakakwira ropa cholesterol, chinokonzeresa chirwere chemoyo (,).

Kana vanhu vakuru vane cholesterol yakakwira vachidya 1/2 mukombe (130 gramu) yebhinzi dzakabikwa zuva nezuva kwemwedzi miviri, vakaona 5.6% ichiderera mucholesterol yakazara zvichienzaniswa neapo vasina kudya bhinzi (16).

Mune kumwe kuongorora, varume vane muganho-yakakwira cholesterol vakadya makapu mashanu (650 gramu) yebhinzi dzakabikwa vhiki nevhiki kwemwedzi mumwe. Vakasangana ne11.5% uye 18% kuderera muhuwandu uye LDL (yakaipa) cholesterol, zvichiteerana ().

Bhinzi dzakabikwa mugaba inzira inokurumidza uye inonaka yekudya nyemba. Ivo zvakare vanotsigira gut gut uye vanogona kudzikisa cholesterol.

Zvinogona Kukanganisa

Kune rimwe divi, bhinzi dzakabikwa dzine zvimwe zvinokanganisa - zvizhinji zvacho zvaunogona kudzikisira nekuzviita kubva pakutanga.

Yakakwirira muShuga

Bhinzi dzakabikwa dzinowanzo dziine rimwe kana akawanda anotapira, senge shuga kana mapira manyuchi.

1/2-mukombe (130-gramu) inoshumirwa bhinzi dzakabikwa - dzakakangwa kana dzakagadzirwa - inosanganisira avhareji yetipuni 3 (magiramu gumi nemaviri) eshuga yakawedzerwa. Iyi i20% yemuganhu wezuva nezuva weiyo 2,000-koriori chikafu (,,).

Kudya zvakawandisa shuga kunogona kukonzera kuora kwemeno uye kwakabatana neyakawedzera njodzi yekufutisa, chirwere chemwoyo, rudzi rwechipiri chirwere cheshuga, nematambudziko ekurangarira (,,,).

Inenge imwe brand yeUS inogadzira bhinzi dzakabikwa dzine 25% shoma shuga, uye imwe inotengeswa muEurope inopa bhinzi dzakabikwa dzakatapirirwa chete ne stevia - zero-calori, zvinotapira zvakasikwa.

Ziva kuti kana iwe ukagadzira bhinzi dzakabikwa pamba uchishandisa mabhandi emumagaba kana akaomeswa, unogona kudzora huwandu hweshuga yakawedzerwa.

Unoda Kuva Munyu

Sodium ndeimwe zvinovaka muviri yekunetsekana kune vamwe vanhu, kunyanya avo vanokombamira kukwirisa kweropa nekuwedzera kudya munyu ().

Bhinzi dzakabikwa dzakabikwa paavhareji 19% yeiyo RDI yesodium pa1 / 2-mukombe (130-gramu) inoshumira, iyo inonyanya kubva kune yakawedzerwa munyu ().

Mhando dzinoverengeka dzinopa yakaderedzwa-sodium mhando, kunyange zvisiri zvitoro zvese zvinotakura.

Mune shanduro dzakagadzirwa, unogona kuwedzera munyu mushoma. Kana iwe uri kugadzira bhinzi dzakabikwa uchishandisa makedheni pane emabhinzi akaomeswa, sukurudza uye uadurure kuti uderedze sodium neinosvika 40% (24).

Iine zvinowedzera

Ruzhinji rwebhinzi dzakabikwa mugaba dzine zvinowedzera, izvo vamwe vanhu zvavanofarira kudzivirira (25,).

Pakati pezvakanyanya kuitika ndezvi:

• Yakagadziriswa chibage starch. Ichi chinomesa mumiriri chakashandurwa, kazhinji nemakemikari, kuti chive chinoshanda. Inowanzoitwawo kubva muchibage chinogadziriswa chibereko, tsika inokakavara ine njodzi dzinogona kuitika (,,).
• Caramel ruvara. Caramel coloring inowanzo iine kemikari inonzi 4-methylimidazole, inova inogona kukonzera cancer. Zvakadaro, vesaenzi vanoti mazinga azvino anotenderwa muchikafu akachengeteka (,).
• Natural flavour. Izvi zvinotorwa kubva muzvirimwa kana zvekudya zvemhuka asi kazhinji hazvisi nyore zvigadzirwa iwe zvaungashandisa kumba. Tsananguro isina kujeka inoitawo kuti zvive zvakaoma kutaura kana zvisinganyanyi kujairika zvekudya zvekudya zviripo (, 33,).

Inogona Kuve neBPA Zvinosvibisa

Mukati maro mabhanga emabhinzi anowanzo kuve nemakemikari bisphenol A (BPA), ayo anogona kupinda muzvikafu ().

Chikafu neDrug Administration (FDA) inoti kemikari iyi yakachengeteka kuti ishandiswe pari zvino, asi vesaenzi vazhinji havabvumirani nazvo. Kumwe kutsvagurudza kunoratidza kuti BPA inogona kuwedzera njodzi yekuneta uye kudzikisira kubereka, pakati pezvimwe zvinogona kunetsa hutano (,,,).

Mune ongororo yezvikafu zvakaunganidzwa kubva kuzvitoro, bhinzi dzakabikwa dzakaiswa pechina pakakwirira muBPA pakati pezvikafu makumi mashanu nezvishanu zvine huwandu hunowanikwa hwemakemikari ().

Mamwe mashoma manyowa emabhinzi akabikwa anotengeswa mumakani akagadzirwa pasina BPA kana mamwe makemikari akafanana. Nekudaro, aya mabhenji anodhura zvakanyanya.

Ngaakuite Gassy

Bhinzi ine fiber uye mamwe ma carbu asingagundike ayo anoviriswa nehutachiona muura hwako, zvichikonzera kuti iwe upfuure yakawanda gasi ().

Zvakangodaro, kumwe kuongorora kwakaratidza kuti isingasviki hafu yevanhu vakawedzera 1/2 mukombe (130 gramu) yemhando, kusanganisira bhinzi dzakabikwa, kuchikafu chavo chezuva nezuva chakaratidza gasi rakawedzera.

Pamusoro pezvo, makumi manomwe neshanu% yevanhu vakatanga kutaura kuti vakawedzera gasi vakati yakadzokera pamatanho apera mushure memasvondo maviri kusvika matatu ekudya bhinzi zuva nezuva ().

Lectins Anodzikiswa Nekubika

Mbesa, kusanganisira iyo navy dzakasiyana muabhinzi dzakabikwa, ine mapuroteni anonzi lectin.

Ichidyiwa muhuwandu hwakawanda, lectins inogona kukanganisa kugaya, kukonzera kukuvara kwemukati, uye kukanganisa hutano hwehomoni mumuviri wako (, 43).

Nekudaro, kubika zvakanyanya kunogadzirisa lectin. Naizvozvo, kuratidzwa kwako kune aya mapuroteni kubva kubhinzi dzakabikwa zvinogona kunge kushoma uye kwete kunetsekana (43).

Zvimwe zvinokanganisa bhinzi dzakabikwa mugaba dzinosanganisira mashuga akawedzerwa uye munyu, zvinowedzerwa zvekudya, uye zvinosvibisa zveBPA kubva kune can linings. Izvi zvinogona kudzikiswa nekugadzira bhinzi dzakabikwa kubva pakutanga. Nyaya dzekugaya dzinogona zvakare kuitika.

Icho Chinokosha

Bhinzi dzakabikwa dzakakwira mapuroteni, fiber, zvimwe zvinovaka muviri, uye zvinobatsira zvinomera zvemiti. Ivo vanogona kuvandudza ura hutano uye cholesterol mazinga.

Makedheni marudzi ari nyore asi kazhinji akakwirira mushuga yakawedzerwa, munyu, zvinowedzerwa, uye zvinoshatisa zveBPA. Sarudzo yako ine hutano ndeyokuvaita kubva pakutanga vachishandisa bhinzi dzakaomeswa.

Bhinzi dzakabikwa dzakagadzirwa neshuga shoma uye zvine mwero mumunyu dzinogona kuve chiwedzero chine hutano kune chikafu chakaringana.