Huchi dzakasvibirira dzakasvibirira Zvakachengeteka Kuti Idye

Zvemukati

• Nei uchifanira kudzivirira bhinzi yakasvibira yakasvibira
• Kubatsira kwekubika bhinzi yegirini
• Nzira yekugadzirira bhinzi yegirini
• Chinokosha

Bhinzi dzakasvibirira - dzinozivikanwawo setambo bhinzi, snap bhinzi, chiFrench bhinzi, mamemes, kana maharicots verts - yakaonda, inotetepa veggie ine mbeu diki mukati meganda.

Izvo zvakajairika pamasadhi kana mundiro dzayo zvadzo, uye vamwe vanhu vanotozvidya zvisina mbishi.

Asizve, nekuda kwekuti inyanzvi nyemba, vamwe vanhu vanonetseka kuti zvine mishonga yekudyisa iyo inogona kuva chepfu kana ikadyiwa mbishi - nepo vamwe vachiti bhinzi yakasvibira yakasvibira ine hutano sezvo kuibika kunotungamira mukurasika kwehutano.

Chinyorwa ichi chinotsanangura kana iwe uchikwanisa kudya bhinzi yakasvibirira mbishi.

Nei uchifanira kudzivirira bhinzi yakasvibira yakasvibira

Senge bhinzi zhinji, bhinzi yakasvibira yakasvibira ine lectin, protein inoshanda seyunifungal uye yakasikwa zvipembenene zvezvirimwa ().

Asi, kana iwe ukaidya, lectin inopokana nema enzymes ekugaya. Nekudaro, iwo anosunga kumeso kwemasero mune yako digestive system, zvichikonzera zviratidzo senge kusvotwa, manyoka, kurutsa, uye kuzvimba kana zvichidyiwa muhuwandu hwakawanda ().

Izvo zvinogona zvakare kukuvadza ako maseru maseru uye kukanganisa hutumbu hwako hushamwari hutachiona. Zvakare, zvinokanganisa kugaya kwehutano nekudyiwa, ndosaka vachizivikanwa semishonga ().

Dzimwe bhinzi dzinotakura dzakakwirira huwandu hwe lectin kupfuura dzimwe, zvichireva kuti dzimwe dzinogona kunge dzakachengeteka kudya mbishi ().

Zvakadaro, tsvagiridzo inoratidza kuti mbesa dzegirinhi dzakasvibirira dzinotakura 4.8-1,100 mg ye lectin pa3,5 ounces (100 gramu) yembeu. Izvi zvinoreva kuti iwo anotambanuka kubva kune akaderera mu lectins kusvika kumusoro zvakanyanya (,).

Nekudaro, nepo uchidya zvidimbu zvidiki zvebhinzi zvakasvibirira zvingave zvisina njodzi, zviri nani kuzvidzivirira kudzivirira chero huturu hunogona kuitika.

Bhinzi bhinzi yakasvibirira ine lectin, iyo inogona kukonzeresa zviratidzo sekusvotwa, manyoka, kurutsa, kana kuzvimba. Saka nekudaro, haufanire kuidya isina mbishi.

Kubatsira kwekubika bhinzi yegirini

Vamwe vanhu vanoti kubika bhinzi yegirini kunotungamira mukurasika kwehutano.

Chokwadi, kubika kunogona kudzikisira zvirimo mune mamwe mavhitamini anonyungudika nemvura, akadai folate uye vhitamini C, ayo anobatsira kudzivirira kusununguka kwekuzvarwa uye kukuvara kwemaseru, zvichiteerana (5,,).

Nekudaro, kubika kunopa zvakati wandei mabhenefiti, senge yakagadziridzwa kuravira, kugaya, uye kuwedzerwa bioavailability yemhando dzakasiyana dzinobatsira dzemakomponi emiti.

Zvakare, mazhinji e lectins ari mune bhinzi yakasvibira bhinzi haigadziriswe kana yakabikwa kana kubikwa pa212 ° F (100 ° C) ().

Kutsvagurudza kunoratidza kuti kubika bhinzi yegirini kunogona kuwedzera antioxidant zvemukati - kunyanya mazinga eane simba carotenoids senge beta carotene, lutein, uye zeaxanthin (,).

Maantioxidants anodzivirira ako maseru kubva kune asina kugadzikana mamorekuru anonzi emahara radicals, akakwirira mazinga ayo anogona kuwedzera njodzi yako yechirwere ().

Pamusoro pezvo, kubika kunogona kusimudzira kuwanikwa kwekuwanikwa kwebhinzi dzegirini 'isoflavone yezvinyorwa. Aya makomputa akabatanidzwa kune akawanda hutano mabhenefiti, kusanganisira kudzivirirwa kuchirwere chemoyo uye njodzi yakaderera yemamwe kanzira (,,).

Pakazara, mabhenefiti ekubika iyi veggie anogona kunge ari pamusoro pekudzikira.

Kubika bhinzi dzakasvibirira kunogona kudzikisira zvirimo mune mamwe mavitamini, asi zvinowedzera iwo mazinga eaya antioxidants senge carotenoids uye isoflavones. Sezvineiwo, kubika zvakare kunogadzirisa lectin dzinokuvadza.

Nzira yekugadzirira bhinzi yegirini

Mahonji eGreen anowanikwa nenzira dzakasiyana siyana, kusanganisira nyowani, makedheni, uye chando.

Unogona kuvagadzirira nenzira dzakawanda. Semitemo yakajairika, zviri nani kuti ugeze usati wabika, asi hapana chikonzero chekudzidzikisa husiku hwese. Iwe unogona zvakare kuda kudzora iwo matipi ekubvisa akaomarara magumo.

Hedzino nhatu dzekutanga, nzira dziri nyore dzekubika bhinzi dzegirini:

• Yakabikwa. Zadza hari hombe nemvura uye uuye nayo kumota. Wedzera bhinzi yegirini uye wedzisa maminetsi mana. Edza uye mwaka nemunyu uye mhiripiri usati washumira.
• Yakapiswa. Zadza hari ne 1 inch (2.5 cm) yemvura uye isa bhasikiti yepamusoro pamusoro. Dhavhara poto uuye nemvura kumota. Isa nyemba mukati uye udzikise kupisa. Cook yakavharwa kwemaminetsi maviri.
• Microwaved. Isai bhinzi dzakasvibirira mune microwave-yakachengeteka mbiya. Wedzera 2 mashupuni (30 mL) emvura uye uvhare nepurasitiki. Microwave kwemaminetsi matatu uye bvunzo yekupa usati washumira. Ive nekuchengetera neinopisa kupisa kana uchibvisa plastiki.

Ivo vakanaka pachavo, vanokandwa musadhi, kana kuwedzerwa kune masobho, stews, uye casseroles.

Kubikira, kupisa, uye microwaving inzira huru dzekubika bhinzi dzegirinhi pasi pemaminitsi mashanu. Zvidye zvoga kana musaradhi kana stew.

Chinokosha

Nepo mamwe mabikirwo achidaidzira bhinzi yakasvibira, kuidya isina kubikwa kunogona kukonzera kusvotwa, manyoka, kuzvimba uye kurutsa nekuda kweiyo lectin yezviri mukati.

Nekudaro, zviri nani kudzivirira mbesa dzakasvibirira.

Kubika hakungorerutsi maLectin avo chete asi kunovandudza kuravira kwavo, kugaya, uye antioxidant zvemukati.

Mahonji eGreen ari nyore kwazvo kugadzirira uye anogona kunakirwa pachawo sedivi kana tudyo - kana kuwedzerwa kumasobho, masaradhi, uye casseroles.