10 Anoshamisa Utano Makomborero eFava Beans

Zvemukati

• 1. Yakazara Nechikafu
• 2. Dai Kubatsira Nezvirwere zvePasinson Zviratidzo
• 3. Ngaabatsire Kudzivirira Matambudziko Ekuzvarwa
• 4. Ivai neImune-Boosting Nutrients
• 5. Inobatsira Bone Health
• 6. Chivabvu Kuvandudza Zviratidzo zveAnemia
• 7. Inogona Kuvandudza Yakakwira Ropa Pressure
• 8. May Kubatsira Kuonda
• 9. Ngaabatsire Kuderedza Cholesterol
• 10. Inochinjika uye Yakareruka Kuwedzera kune Kudya Kwako
• Icho Chinokosha

Fava bhinzi - kana bhinzi dzakapamhamha - zvirimwa zvakasvibirira zvinouya mumapods.

Ivo vane zvishoma zvinotapira, zvevhu zvinonaka uye zvinodyiwa nevanhu pasi rese.

Fava bhinzi dzakatakurirwa mavitamini, zvicherwa, fiber uye mapuroteni. Ivo vanofungidzirwa kuti vanopa zvinoyemurika mhedzisiro yehutano, senge yakavandudzwa mota basa uye hutachiona.

Heano gumi mabhenefiti ehutano efava bhinzi, inotsigirwa nesainzi.

1. Yakazara Nechikafu

Nehukuru hwayo hushoma, fava bhinzi dzinotakura huwandu hunoshamisa hwezvinovaka muviri.

Kunyanya, ivo vakapfuma muzvirimwa mapuroteni, folate uye akati wandei mamwe mavitamini uye mamineral. Izvo zvakare zvinotakurwa nefibha inogadziriswa inogona kubatsira kugaya uye kudzikisa cholesterol mazinga (,).

Imwe kapu (170 gramu) yehavha yakabikwa yakabikwa ine (3):

• Makorori: 187 macalori
• Carbs: 33 magiramu
• Mafuta: Asingasviki 1 gramu
• Mapuroteni: 13 magiramu
• Fiber: 9 magiramu
• Tsamba: 40% yeiyo Zuva Nezuva Kukosha (DV)
• Manganese: 36% yeiyo DV
• Mhangura: 22% yeiyo DV
• Phosphorus: 21% yeiyo DV
• Magnesium: 18% yeiyo DV
• Iron: 14% yeiyo DV
• Potassium: 13% yeiyo DV
• Thiamine (vitamini B1) uye Zinc: 11% yeiyo DV

Uye zvakare, fava bhinzi dzinopa hushoma huwandu hweanenge ese mamwe mavitamini B, calcium uye selenium.

Fava bhinzi zvine hutano hwakanyanya uye sosi yakanaka kwazvo inogadziriswa fiber, mapuroteni, folate, manganese, mhangura uye mamwe akawanda micronutrients.

2. Dai Kubatsira Nezvirwere zvePasinson Zviratidzo

Fava bhinzi dzakapfuma mulevodopa (L-dopa), mukomboni uyo muviri wako unoshandura kuita iyo neurotransmitter dopamine ().

Chirwere cheParkinson chinokonzera kufa kweiyo dopamine-inogadzira maseru ehuropi, zvichitungamira kudedera, zvine chekuita nemota basa uye kunetsekana kufamba. Zviratidzo izvi zvinowanzo kurapwa nemishonga ine L-dopa ().

Naizvozvo, kudya fava bhinzi kunogona kubatsira nezviratidzo zvehosha yaPasinson, kunyangwe kutsvagisa kushoma.

Chidzidzo chidiki mune gumi nevaviri vanhu vane chirwere chePasinson chakawana kuti kudya makapu 1.5 (250 gramu) efava bhinzi mushure memaawa gumi nemaviri pasina mushonga kwaive nemhedzisiro yakafanana neropa dopamine mazinga uye mota basa seL-dopa madhiragi ().

Chimwe chidzidzo muvanhu vakuru vatanhatu vane chirwere cheParkinson chakaratidza kuti kudya 100-200 gramu - anenge 1-1.75 makapu - efava nyemba nemushonga unorwisa-Parkinson's carbidopa yakavandudza zviratidzo pamwe neyakajairika mishonga yemubatanidzwa ().

Nepo mhedzisiro iyi iri kuvimbisa, kumwe kutsvagurudza kunodiwa. Ramba uchifunga kuti kunyangwe fava nyemba dzakapfuma muL-dopa, haifanire kushandiswa panzvimbo yemishonga.

Fava nyemba dzakapfuma muL-dopa, iyo muviri wako unoshandura kuita dopamine. Sezvo chirwere chaParkinson chinozivikanwa neepasi dopamine mazinga, kudya fava bhinzi kunogona kubatsira nezviratidzo. Zvakadaro, kumwe kutsvagisa pamusoro penyaya iyi kunodiwa.

3. Ngaabatsire Kudzivirira Matambudziko Ekuzvarwa

Fava bhinzi dzinotakurwa nefolate, chikafu chinosimudzira hutano hwakanaka hwechibereko.

Folate yakakosha pakugadzira maseru uye nhengo. Amai vanotarisira vanoda imwe folate kubva kune zvekudya uye zvinowedzera kuti vadzikise njodzi yeiyo neural chubhu hurema, kana nyaya nekukudziridzwa kwehucheche hwehuropi uye musana wechipfuva (,).

Muchokwadi, zvinofungidzirwa kuti vanopfuura vana 260,000 vacheche vakazvarwa pasi rese muna 2015 vaive nealectic tube defects, mazhinji acho anogona kunge akadzivirirwa nekukwana kwemadzimai folate kudya ().

Imwe ongororo mumadzimai anodarika zviuru makumi maviri nezviviri yakawana kuti zviitiko zvehuropi uye musana nyaya zvaive 77% zvakadzikira muvacheche vevanaamai vane kudya kwakanyanya kwezuva nezuva kwekudya, zvichienzaniswa nevana vevakadzi vane yakaderera kudya ().

Iine 40% yeDV yefolate mukapu imwe chete (170 gramu), fava bhinzi isarudzo yakanakisa yevakadzi vane nhumbu (3).

Fava bhinzi dzakatakurwa nefolate, chinovaka chinosimudzira kwakakodzera huropi uye musana tambo kukura muvacheche. Yakakwana folate kudya mune vakadzi vane nhumbu kunogona kubatsira kudzivirira neural tube kuremara.

4. Ivai neImune-Boosting Nutrients

Kugara uchidya fava bhinzi kunogona kukurudzira immune system yako.

Kunyanya, ivo vakapfuma mumakomponi anogona kusimudzira antioxidant chiitiko. Antioxidants yakakosha kudziviriro yemuviri wako, sezvo ivo vachirwira mahara radicals ayo anogona kutungamira kukuvara kwesero uye chirwere (,,).

Imwe bvunzo-chubhu yekuongorora yakawana kuti kurapa maseru emapapu emunhu nekutora kubva kubhinzi yefava kwakawedzera chiitiko chavo che antioxidant nekusvika 62.5% ().

Uye zvakare, fava bhinzi dzine makomponi akaratidzirwa kusimudzira kugona kweiyo yakasimba antioxidant glutathione mumasero evanhu uye kunonoka kukwegura kwemaseru (,).

Nekudaro, izvi zvidzidzo zvakaitiswa pamasero ari ega akarapwa nezvakatorwa kubva kune fava bhinzi. Hazvina kujeka kana fava bhinzi ine zvakafanana immune-inosimudzira mhedzisiro muvanhu kana ichidyiwa sechikamu chenguva dzose chikafu.

Fava bhinzi ine makomponi akaratidzirwa kusimudzira antioxidant zviitiko zvevanhu maseru mune bvunzo-chubhu zvidzidzo. Sezvo antioxidants ichivandudza immune immune, kudya fava bhinzi kunogona kukurudzira hutachiona, asi kumwe kutsva kunodiwa.

5. Inobatsira Bone Health

Fava bhinzi dzakapfuma mune manganese nemhangura - zviviri zvinovaka muviri izvo zvinogona kudzivirira kurasikirwa kwepfupa (,).

Basa ravo chairo muhutano hwemapfupa harizivikanwe, asi zvidzidzo zvegonzo zvinoratidza kuti kushomeka kwemanganese nemhangura kunogona kutungamira kudzikira kwemapfupa uye kuwedzera calcium kubuda (,).

Tsvagurudzo yevanhu inoratidzawo kuti manganese nemhangura zvakakosha pasimba resimba.

Chidzidzo chegore rimwe mumadzimai ekumiraopaopausal ane mapfupa asina kusimba akawana kuti kutora chinowedzera ne manganese nemhangura, pamwe ne vitamini D, calcium nezvimwe zvinovaka muviri, yakavandudza mapfupa ().

Kumwe kutsvagurudza kwakaratidza kuti manganese nemhangura zvakabatana necalcium uye zinc zvinogona kudzivirira kurasikirwa kwemabhonzo muvakadzi vakura vane hutano ().

Kutsvagurudza mune zvese mhuka nevanhu kunoratidza kuti akakwana mazinga emanganese nemhangura - maviri zvinovaka muviri izvo zvakawandisa mufava bhinzi - zvinogona kukurudzira mapfupa simba.

6. Chivabvu Kuvandudza Zviratidzo zveAnemia

Kudya fava-yakafuma fava bhinzi kunogona kubatsira nezviratidzo zveanemia.

Iron inodiwa kugadzira hemoglobin, protein inogonesa masero matsvuku eropa kutakura okisijeni nemuviri wako. Kushomeka kwesimbi kunogona kutungamira kukushaya ropa, kunoonekwa nekuneta, kushaya simba, dzungu uye kufema kwekufema (24,).

Kumwe kuongorora kwakaitwa muvakadzi vechidiki mazana maviri vakaona kuti avo vakataura kuti kudya kwakakwana kwesimbi kudya kwaiwanzoita katanhatu kuve neanemia kana zvichienzaniswa neavo vanodya zvakakwana ().

Kugara uchidya fava bhinzi uye zvimwe zvinodyiwa nesimbi zvine hupfumi zvekudya zvinogona kuwedzera huwandu hwesimbi yeropa uye nekuvandudza anemia zviratidzo ().

Nekudaro, fava bhinzi ine fomu yesimbi iyo iri nani kunwa vhitamini C kubva muzvikafu, senge michero yemucitrus kana bhero mhiripiri ().

Zvakare, fava nyemba hadzikurudzirwe kune vanhu vane genetic kusagadzikana glucose-6-phosphate dehydrogenase kushomeka, sezvo kudya bhinzi idzi kunogona kutungamira kune imwe mhando yeropa inonzi hemolytic anemia (29,).

Kugara uchidya fava bhinzi kunogona kubatsira kuwedzera ropa simbi mazinga uye kugadzirisa zviratidzo zvekushaya ropa kunokonzerwa nekushaikwa kwesimbi kudya.

7. Inogona Kuvandudza Yakakwira Ropa Pressure

Fava bhinzi dzakakwira mune zvinovaka muviri izvo zvinogona kusimudzira hutano hwemwoyo.

Kunyanya, zvine magnesium uye potasium iyo inogona kuzorodza tsinga dzeropa uye kudzivirira yakakwira BP ().

Ongororo dzinoverengeka dzakaratidza kuti iyo Dhijitari Inosvika Kumira Hypertension (DASH) Kudya, chimiro chekudya chinokurudzira chikafu chakakwira mu potassium nemagnesium, chinobatsira kudzikisa kukwirira kweropa (,,).

Pamusoro pezvo, ongororo yemakore gumi muvakadzi makumi matatu nemasere nemakumi matatu nemana nemakumi matatu nemana vakaona kuti avo vane chikafu chepamusoro chemagnesium vaive nemikana yekukwirisa BP kupfuura avo vane huwandu hwakaderera hweichi chicherwa ().

Kubva pane iyi ongororo, kudya chikafu chine fava bhinzi uye zvimwe zvekudya zvakapfuma mumagesium uye potasium kunogona kudzikisa kukwirisa kweropa nekuvandudza hutano hwemwoyo.

Fava bhinzi dzakatakurwa ne magnesium uye potasium iyo inogona kubatsira kudzikamisa tsinga dzeropa uye kudzikisa kukwirira kweropa.

8. May Kubatsira Kuonda

Fava bhinzi inogona kunge yakanaka kune yako chiuno.

Imwe-kapu (170-gramu) inoshambadzira bhinzi yefava inopa magiramu gumi nematanhatu epuroteni uye magiramu mapfumbamwe efaibha - pa187 macalorie chete (3).

Kudya kwakapfuma muprotini uye faibha kunogona kuvandudza manzwiro ekuzara, izvo zvinogona kukonzeresa kudzikira kwekoriori uye kuonda (,).

Imwe ongororo diki muvakuru gumi nevatanhatu yakawana kuti chikafu chine 30% yemakoriyori kubva mumapuroteni akawedzera manzwiro ekuzara uye chakadzikira zuva nezuva koriori inodyiwa ne441 macalorie paavhareji, zvichienzaniswa nechikafu chine huwandu hwakaenzana hwemacalori asi chete 15% kubva kuprotein () .

Imwe ongororo yemakore mana muvanhu 522 yakacherekedza kuti avo vaidya chikafu chepamusoro-faibha vanopfuura magiramu gumi nemashanu efaibre pa1,000 macalorie akarasika anopfuura mashanu pondo (2.4 kg) kupfuura avo vaidya chikafu chine fiber shoma ().

Nekudaro, kuwedzera mapuroteni- uye faibha-akapfuma fava bhinzi kuchikafu chako zvinogona kukubatsira iwe kusvika kune yako uremu zvinangwa.

Kudya chikafu chakapfuma muprotein uye faibha - senge fava bhinzi - zvinogona kukubatsira kuti uremerwe huremu uye udye mashoma macalorie akazara.

9. Ngaabatsire Kuderedza Cholesterol

Mazhinji efaibha mune fava bhinzi inogadziriswa uye inogona kubatsira kudzikisa cholesterol mwero.

Fibha inogadziriswa inogona kusimudzira hutumbu hune hutano nekumwisa mvura mumatumbu ako, kuumba chinhu chakaita sejeri uye kupfavisa chigaro chako ().

Iyo inogona zvakare kusunga uye kubvisa cholesterol kubva mumuviri wako. Muchokwadi, ongororo dzinoverengeka dzakaratidza kuti faibha inosungunuka inogona kubatsira kudzikisa ropa remafuta cholesterol muropa mune vese vakuru vane hutano uye avo vane mwero wakakwira (,).

Chidzidzo chemwedzi mitatu muvanhu vakuru makumi mashanu nevatatu vane hutano vakawana kuti avo vaidya magiramu maviri ezvakagadziriswa fiber pazuva vakawana kuderera kwe12,8% mu "yakaipa" LDL cholesterol, nepo boka raidya fiber shomashoma rakanga risina shanduko dzakakosha muLDL yavo. nhanho ().

Pamusoro pezvo, ongororo yezvidzidzo gumi zvakanangana nemhedzisiro yemagirobhu-ane hupfumi pamafuta echolesterol akawana kuti chikafu chakabatanidza rudzi urwu rwechikafu chakabatanidzwa nekudzikira kwakadzikira kwese uye "akaipa" LDL cholesterol mazinga ().

Kana iwe uri kuyedza kunatsiridza cholesterol yako mazinga, kuwedzera fava bhinzi kuchikafu chako kunogona kubatsira.

Fava nyemba dzakakwira mune yakasanganiswa fiber iyo inogona kusunga uye kubvisa cholesterol kubva mumuviri wako. Iyi mhando ye fiber yakave zvakare yakaratidzwa kudzikisa ropa remafuta cholesterol.

10. Inochinjika uye Yakareruka Kuwedzera kune Kudya Kwako

Fava nyemba dzinogona kuve chinonaka chekuwedzera kune zvekudya uye zvekudya.

Kuti uvagadzirire, tanga nekubvisa yavo inedible green pods. Tevere, bika bhinzi kwemasekondi makumi matatu usati waiendesa kumudziyo une mvura yechando. Izvi zvino nyorovesa waxy yekunze yekupfeka, zvichiita kuti zvive nyore kubvisa.

Peeled fava bhinzi dzinogona kupiswa uye kukandwa mumafuta emuorivhi uye zvinwiwa kuti zvidyiwe zvakakwana, kana kupwanywa kuti zvidyiwe pamusoro pechingwa kana mune imwe ndiro.

Kugocha fava bhinzi, viraira kwemaminitsi makumi matatu, vanyurure uye wobva wawedzera maorivhi uye mwaka. Paradzira bhinzi pabheka uye gocha kwemamwe maminetsi makumi matatu pa375 ℉ (190 ℃).

Mbeu dzakabikwa dzinogona kuwedzerwa kumasaladhi, madhishi emupunga, risottos, pasita, masobho uye piza.

Fava bhinzi dzinofanira kubviswa kubva mumapodhi avo uye kupfeka kwekunze usati wadya. Steamed kana yakakangwa fava bhinzi inogona kuwedzerwa kune dzakasiyana chikafu uye zvinwiwa.

Icho Chinokosha

Fava bhinzi dzakatakurwa nezvinovaka muviri uye dzinogona kupa hunoshamisa hutano mabhenefiti.

Kudya bhinzi idzi nguva nenguva kunogona kuve nezvakanaka zvezviratidzo zvehosha yaPasinson, kubatsira kudzivirira kuremara kwekuzvara, kusimudzira hutachiona, kubatsira kurasikirwa uremu uye kudzikisa cholesterol uye BP.

Nekudaro, kutsvagisa kushoma uye zvimwe zvidzidzo pamusoro pemhedzisiro yefava bhinzi pahutano hwevanhu zvinodiwa.

Zvakangodaro, iwo akawedzera uye anowedzera kuwedzera kune hutano, hwakadzikama kudya.