Mhando 7 Dzinonakidza dzeBhinzi Dzinomera

Zvemukati

• 1. Mbeu yebhinzi inomera
• 2. Lentil inomera
• 3. Pea inomera
• 4. Chickpea inomera
• 5. Mbeu yaMung yamera
• 6. Mbeu dzeSoybean dzinomera
• 7. Adzuki bhinzi inomera
• Kumera mirayiridzo
• Chenjedzo pakudya mbesa dzinomera
• Chinokosha

Kumera inzira yechisikigo inotungamira mukumera kwembeu, zviyo, miriwo, uye nyemba.

Mbeu dzebhinzi dzinonyanya kugadzirwa musaradhi uye madhishi eAsia senge inomutsa-fries, uye kune mhando dzakasiyana.

Unogona kuwana mhando dzakasiyana dzebhinzi inomera kuchitoro chako chemuno kana kuzvimera wega.

Tsvagiridzo inoratidza kuti kumera kunowedzera zvakanyanya kukosha kwehutano hwezvikafu izvi nekuvandudza kugaya uye mhando yezvimwe zvinovaka muviri, zvakaita semapuroteni.

Zvakare, zvinomera zvakatsanangurwa senzvimbo dzemagetsi dzekuvaka dzine huwandu hwekusimudzira hutano (,,).

Hedzino nomwe mhando dzinonakidza dzemabhinzi dzinomera.

1. Mbeu yebhinzi inomera

Bhinzi yeitsvo (Phaseolus vulgaris L.) imhando yebhinzi yakajairika yakawana zita rayo kubva pachimiro chakaita seitsvo.

Matavi avo ane mapuroteni uye akadzika mumacalorie uye carbs. Imwe kapu (184 gramu) yetsvo bhinzi inomera mapaketi ():

• Makorori: 53
• Carbs: 8 magiramu
• Mapuroteni: 8 magiramu
• Mafuta: 1 gramu
• Vhitamini C: 79% yeiyo Zuva Nezuva Kukosha (DV)
• Tsamba: 27% yeiyo DV
• Iron: 8% yeiyo DV

Izvi zvinomera zvakare zvakakwirira mu melatonin, morekuru iro rako muviri rinogadzirawo kudzora kwaro kutenderera. Melatonin zvakare ine antioxidant zvivakwa zvinodzivirira muviri wako kubva kune mahara radicals, zvinova zvinokuvadza zvinokanganisa zvinogona kutungamira kukuvara kwesero (,).

Ipo muviri wako uchigadzira melatonin zvakasikwa, kugadzirwa kwayo kunodzikira nezera. Vatsvagiri vanodavira kuti kudzikiswa kwemazinga kunogona kuve kwakabatanidzwa nenyaya dzehutano paunenge uchikura ().

Zvakawanda zvidzidzo zvinobatanidza melatonin kudya kune yakaderedzwa njodzi yezvirwere zvisingaperi, senge rudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo (,,,).

Imwe yemakore gumi nemaviri yekudzidza mumadzimai mazana matatu nemakumi matatu yakaratidza kuti avo vane mwero wakaderera we melatonin vane njodzi yakanyanya kukura yerudzi rwechipiri chirwere cheshuga ().

Zvichakadaro, kumwe kuongorora kwakaratidza kuti mushure mekudyisa makonzo chinhu chinobviswa kubva mutsvo dzebhinzi yetsvo, mwero weropa ravo remelatonin wakawedzera ne16% ().

Zvisinei, kumwe kutsvagurudza muvanhu kunodiwa.

Yakamera itsvo bhinzi dzinonyanya kudyiwa dzakabikwa. Iwe unogona kuvira, sota, kana kuvamhanyisa-fry ivo, wobva wawedzera iwo kune madhishi senge stews uye noodles.

Itsvo bhinzi inomera inonyanya kukwirira mune antioxidants, senge vhitamini C uye melatonin. Melatonin inofungidzirwa kudzikisa njodzi yako yerudzi rwechipiri chirwere cheshuga uye chirwere chemwoyo.

2. Lentil inomera

Idare nderembesa dzinouya nemarudzi akasiyana siyana, dzese dzinogona kumera zvirinani kusimudzira kukosha kwadzo kwehutano.

Imwe kapu (77 gramu) yemapfunde anoremerwa mapakeji ():

• Makorori: 82
• Carbs: 17 magiramu
• Mapuroteni: 7 magiramu
• Mafuta: 0.5 magiramu
• Vhitamini C: 14% yeiyo DV
• Tsamba: 19% yeiyo DV
• Iron: 14% yeiyo DV

Maitiro ekumera anowedzera lentils 'phenolic zvemukati nekukwidza 122%. Phenolic makemikari iboka re antioxidant chirimwa makomputa anogona kupa anticancer, anti-kupisa, uye anti-allergenic zvivakwa (,).

Nekuda kwekuwedzera kwavo antioxidant kugona, lentil inomera inogona kudzikisa LDL (yakaipa) cholesterol, yakakwira mazinga ayo anogona kuwedzera njodzi yako yekuva nechirwere chemwoyo, mhando 2 chirwere cheshuga, uye kufutisa (,,).

Imwe yevhiki masere yakadzidzwa muvanhu makumi matatu nevapfumbamwe vane chirwere cheshuga chechipiri yakaratidza kuti kudya kapu 3/4 (60 gramu) yemaronda yemaruva zuva nezuva yakadzora triglyceride uye LDL (yakaipa) cholesterol mazinga apo ichiwedzera HDL (yakanaka) cholesterol, ichienzaniswa neboka rinodzora ( ).

Zvakadaro, kumwe kutsvagurudza kunodiwa kutsigira uku kutsvaga.

Kusiyana nehupenzi hwebhinzi kumera, lentiy inokura inogona kunakirwa zvese zvakabikwa kana mbishi. Edza ivo pane yako yaunofarira saladhi kana sangweji, kana wobva wawedzera iwo kune masupu kana veji dzinopisa.

Lentil inomera kurongedza yakawanda ye antioxidants iyo inogona kudzikisa cholesterol mwero. Nekudaro, izvi zvinogona kubatsira kudzikisa njodzi yako yechirwere chemwoyo.

3. Pea inomera

Pea inomera inozivikanwa nekumwe kwavo kutapira kunhuhwirira. Ose akasvibira uye eyero pizi anogona kumera.

Ivo vane hutano hwakanyanya, iine 1 mukombe (120 gramu) kurongedza ():

• Makorori: 149
• Carbs: 33 magiramu
• Mapuroteni: 11 magiramu
• Mafuta: 1 gramu
• Vhitamini C: 14% yeiyo DV
• Tsamba: 43% yeiyo DV
• Iron: 15% yeiyo DV

Pea inomera inosvika zvakapetwa kaviri huwandu hwenyaya (B9) semapea mbishi. Kushaikwa kwevhitamini iyi kunogona kukonzera kusazvarwa zvakanaka, senge moyo uye neural tube zvirema (,).

Neural tube kuremara kunoitika kana mapfupa akakomberedza musana wemwana wako kana dehenya risingakure mushe, izvo zvinogona kutungamira kuhuropi kana musana wespain kuburitswa pakuzvarwa.

Zvidzidzo zvinoratidza kuti folic acid inowedzera zvinoderedza kuitika kweiyo neural tube kuremara pakati pevakadzi vezera rekubereka (,).

Nyanzvi dzehutano zvakare dzinokurudzira kudya chikafu chemhando yepamusoro, senge pizi dzakamera.

Pea inomera ine nyoro kupfuura yakawanda yemaputi. Dzinobatana zvakanaka nemashizha emashizha mumasadhi asi dzinogona zvakare kumutsa-dzakabikwa.

Pea inomera yakatakurirwa ne folate, chinhu chakakosha chinovaka muviri chekudzivirira moyo uye neural tube zvirema.

4. Chickpea inomera

Chickpea inomera zviri nyore kugadzira uye kutora mazuva maviri kuti ibude, izvo zvinokurumidza.

Vanorongedza zvakanyanya mapuroteni kupfuura mamwe maruva uye anotakurwa nezvinovaka muviri. Imwe kapu (140 gramu) yechickpea inomera inopa ():

• Makorori: 480
• Carbs: 84 magiramu
• Mapuroteni: 36 magiramu
• Mafuta: 8 magiramu
• Vhitamini C: 5% yeiyo DV
• Iron: 40% yeiyo DV

Sezvineiwo, kumera kwakaratidzwa kuwedzera zvakanyanya iyo isoflavone zvirimo mumachickpeas neanopfuura zana-nguva. Isoflavones ndeye phytoestrogen - chirimwa-chakakomberedzwa chinoteedzera iro basa rehomoni estrogen (,,).

Sezvo estrogen mayero anotanga kudonha apo vakadzi vanosvika kumwedzi, kudya phytoestrogen-zvakapfuma zvekudya zvinogona kubatsira kudzikisa zviratidzo zvemanopausal, kusanganisira osteoporosis uye yakakwira ropa cholesterol cholesterol (,).

Chidzidzo chemazuva makumi matatu nemashanu mumakonzo chakatemwa kuti madosi ezuva nezuva echickpea anotumbuka zvakadzora zvakanyanya kurasikirwa kwepfupa ().

Chimwe chidzidzo chegonzo chakagumisa kuti kudya kwezuva nezuva kweyekutsva chickpea kumera kwakadzora huwandu hwese cholesterol uye triglyceride mazinga apo ichiwedzera HDL (yakanaka) cholesterol mazinga. Izvi zvinoratidza kuti nhokwe dzinogona kubatsira kudzivirira chirwere chemwoyo ().

Zvakadaro, kutsvagisa kwevanhu kunodiwa.

Nhokwe dzinomera dzinogona kudyiwa dzakasvibira sechikafu chinokurumidza uye chinovaka muviri kana chakabatanidzwa kuita mbishi humus. Inogona zvakare kubikwa mumuto kana veggie burger.

Chickpea inomera zvakanyanya zvakanyanya mumapuroteni uye isoflavones, phytoestrogen inogona kubatsira kubata zviratidzo zvekuguma kuenda kumwedzi.

5. Mbeu yaMung yamera

Mbeu dzeMung bhinzi ndidzo dziri pakati pembudzi dzinonyanya kuwanikwa.

Izvo zvinobva mung mung beans, izvo zvinonyanya kurimwa muEast Asia asiwo zvakakurumbira mumaresitorendi mazhinji ekumadokero nezvitoro.

Ivo vane yakaderera zvakanyanya koriori kuverenga, iine 1 mukombe (104 gramu) inopa ():

• Makorori: 31
• Carbs: 6 magiramu
• Mapuroteni: 3 magiramu
• Vhitamini C: 15% yeiyo DV
• Tsamba: 16% yeiyo DV
• Iron: 5% yeiyo DV

Kumera kunowedzera mung bhinzi 'flavonoid uye vhitamini C zvirimo kusvika kanomwe uye makumi maviri nemana, zvichiteerana. Nekudaro, izvi zvinowedzera yavo antioxidant zvivakwa ().

Uyezve, kumwe kutsvagurudza kunobatanidza izvi zvinomera kune zvingangoitika anticancer mabhenefiti nekurwisa emahara radical kukuvara ().

Saizvozvowo, bvunzo-chubhu yekuongorora mumasero evanhu akarapwa neiyi dhisiki yakawana huturu pamasero ekenza - isina kukuvara kumaseru ane hutano ().

Izvo zvakati, gara uchifunga kuti kutsvagisa kwevanhu kunokosha.

Mbeu dzeMung bhinzi dzakakura mune chikafu cheAsia uye nekudaro chakanakira ndiro senge mupunga wakakangwa uye mabhanzi echitubu.

Kukura kunowedzera mung bhinzi 'antioxidant chiitiko, icho chinogona kuwedzera kenza yavo yekurwisa kenza. Nekudaro, kumwe kutsvagurudza kunodiwa.

6. Mbeu dzeSoybean dzinomera

Mahotera eSoybean chinhu chinozivikanwa mumidziyo yakawanda yeKorea. Dzinorimwa nekumera kwesoya.

Imwe kapu (70 gramu) yesoybean inomera mapaketi ():

• Makorori: 85
• Carbs: 7 magiramu
• Mapuroteni: 9 magiramu
• Mafuta: 5 magiramu
• Vhitamini C: 12% yeiyo DV
• Tsamba: 30% yeiyo DV
• Iron: 8% yeiyo DV

Kutumbuka kunodzikisa soybeans ’mazinga e phytic acid, inova antinutrient inosunga kune zvicherwa simbi, zvichikanganisa kunyorova kwavo. Semuenzaniso, mukaka we soy uye tofu inogadzirwa kubva kumashizha ine anosvika 59% uye 56% mashoma phytic acid, zvichiteerana, pane izvo zvisina-kumera zvigadzirwa (36,).

Naizvozvo, masoya e soya anogona kugadzira isiri-heme simbi - mhando yesimbi inowanikwa muzvirimwa - iwanikwe zvakanyanya kumuviri wako ().

Kana simbi yako yakadzika, haugone kuburitsa hemoglobin yakakwana - protein mumasero matsvuku eropa anotakura oxygen mumuviri wako wese. Izvi zvinogona kutungamira mukushomeka kwesimbi anemia.

Imwe ongororo yemwedzi mitanhatu muvasikana makumi masere nemasere ane makumi masere neshanu anoshaya anemia yakawana kuti avo vanonwa maoice matatu (100 ml) emukaka wesoya wakamera pazuva zvakanyanya vakawedzera huwandu hwavo hweferritin, inova protein inochengeta iron mumuviri wako ().

Saizvozvowo, 2-vhiki yekudzidza mumakonzo aine mamiriro aya akacherekedza kuti soya inomera yekuwedzera yakasimudza iwo mahemoglobin mazinga kune ayo ane hutano makonzo ().

Saka nekudaro, ma soya akamera anogona kubatsira kudzivirira nekubata iyi mhando yeanemia. Izvo zvakafanana, kumwe kutsvagurudza kunofanirwa.

Mahotera eSoybean ane hunyoro hwehunhu uye nutty kuravira. Izvo zvinonyanya kudyiwa zvakabikwa uye zvinogadzira zvinonaka zvinowedzera kune casseroles uye stews.

Masoya e soya anokwanisa kubatsira kuita kuti iron iwanikwe zvakanyanya kumuviri wako nekuda kweiyo yakaderera antinutrient yezvinhu. Nekudaro, izvi zvinomera zvinogona kubatsira kubata kushomeka kwesimbi anemia.

7. Adzuki bhinzi inomera

Adzuki bhinzi idiki bhinzi tsvuku inorimwa muEast Asia uye yakafanana zvikuru nembeu dzemung.

Iyo 1-mukombe (133 gramu) unoshumira yadzuki bhinzi inomera mapaketi ():

• Makorori: 466
• Carbs: 84 magiramu
• Mapuroteni: 31 magiramu
• Mafuta: 1 gramu
• Vhitamini C: 17% yeiyo DV
• Iron: 40% yeiyo DV

Sezvakaita nyemba zhinji dzakamera, kumera bhinzi adzuki kunosimudzira yavo phenolic antioxidant zvemukati ne25%. Iyo inonyanya kuzivikanwa phenolic compound mune izvi zvinomera isinapic acid ().

Sinapic acid ine zvakawanda zvinokurudzira hutano, zvinosanganisira kuvandudzwa kweshuga yeropa uye anti-kupisa, antibacterial, uye anticancer mhedzisiro ().

Zvidzidzo zvezvipfuyo zvinoratidza kuti sinapic acid inoderedza huwandu hweshuga yeropa uye insulin kuramba mumakonzo ane chirwere cheshuga (,).

Asi, hazvina kujeka kana mabhureki ebhinzi yetsuki ane simba rakafanana muvanhu. Zvimwe zvidzidzo zvinodiwa.

Adzuki bhinzi inomera ine nutty kuravira uye inogona kuwedzerwa mbishi kumasaradhi, kuputira, uye smoothies. Iwe unogona zvakare kuvabikira mumuto.

Adzuki bhinzi inomera inozvirumbidza sinapic acid, iyo inogona kubatsira kudzora shuga yeropa. Asi, kumwe kutsvagurudza kunodiwa.

Kumera mirayiridzo

Kunyangwe iwe uchikwanisa kutenga mabhanana akasiyana siyana muzvitoro uye zvepamusoro zvitoro, ungangofanira kumeresa mamwe marudzi wega.

Kutanga, iwe uchazoda kutenga mbishi, dzakaomeswa bhinzi, wobva watevera matanho aya.

1. Sukurudza bhinzi yako kubvisa chero tsvina kana matombo. Ivaise muhari yegirazi.
2. Zadza inenge 3/4 yeiyo chirongo nemvura inotonhorera, wozoifukidza nejira kana mesh uye uichengete nebhandi rerabha.
3. Regai bhinzi dzinyorove maawa masere kusvika makumi maviri nemasere kana kusvika dzave kuwedzera kusvika pahukuru hwadzo kaviri. Kazhinji, mbeu hombe dzinoda kugara dzakadzika.
4. Dhonza mvura kubva muchirongo, uifukidze zvakare nemucheka, uye woitenderedza kumusoro kuti urambe uchinyura kwemaawa akati wandei.
5. Shenesa bhinzi zvinyoro nyoro uye wedzera futi. Dzokorora danho iri 2-3 nguva pazuva kwemazuva 1-4 kana kusvika kusvikira nhungirwa dzagadzirira.

Pakupera kwemaitiro aya, iwe unofanirwa kucherechedza kumera kuri kukura kubva pambeu. Kureba kwekupedzisira kwezvimera zviri kwauri - kana iwe uchigara kwenguva refu muhari, ivo vanowedzera kukura.

Chenjedzo pakudya mbesa dzinomera

Pakati pese, zvinomera ndezvikafu zvinoparara.

Ivo zvakare vane njodzi huru yekutapukirwa nehutachiona, senge kubva Salmonella kana E. coli, nekuda kwenzvimbo ine hunyoro inodiwa pakukura kwavo.

Zvese Salmonella uye E. coli zvinogona kukonzera chikafu chepfu, icho chinogona kukonzera manyoka, kurutsa, uye kurwadziwa nemudumbu ().

Semuenzaniso, kuputika kwemanyoka kwegore ra2011 kuGerman kwakabata vanhu makumi maviri nevatanhatu vakataura kuti vanodya zvinomera ().

Zviremera zvinokurudzira kushambidza mabukira zvakanaka usati washandiswa, kunyanya kana uri kuronga kuadya mbishi. Vanhu vane immune system isina kusimba, sevana, vakuru, uye vakadzi vane nhumbu, vanofanirwa kudya zvinomera zvakabikwa.

Zvinomera zviri nyore kugadzira kumba. Zvisinei, ivo vanobatanidzwa nechikafu chepfu nekuda kwenjodzi yavo huru yekusvibiswa kubva Salmonella uye E. coli. Unofanira kugeza zvizere kana kuvabikira kuti uderedze njodzi yekutapukirwa.

Chinokosha

Kumera inzira yakasikwa yekuwedzera bhinzi 'chimiro chehutano, sezvo ichiwedzera yavo antioxidant zvemukati uye inoderedza antinutrient yavo.

Zvinomera zvinogona kupa akawanda marapiro ehutano, anosanganisira kuvandudzwa kweshuga yeropa, kudzikisa zviratidzo zvekumwedzi, uye njodzi yakaderera yechirwere chemoyo, kupererwa neropa, uye hurema hwekuzvara.

Izvi zvinonaka, zvinonaka zvinogona kuita kuwedzerwa kukuru kune yako inotevera saladhi kana kumutsa-fry.