Iyo 9 Hupfumi Hwakanyanya Kupfuura uye maBhuremu aunogona Kudya

Zvemukati

• 1. Chickpeas
• 2. Runyemba
• 3. Peas
• 4. Beans Yeitsvo
• 5. Bhinzi Dema
• 6. Soyabhinzi
• 7. Bhinzi dzePinto
• 8. Mahesheni eNavy
• 9. Nzungu
• Icho Chinokosha

Bhinzi uye nyemba ndiyo michero kana mbeu yemhuri yezvirimwa inonzi Fabaceae. Izvo zvinowanzo kudyiwa kutenderera pasirese uye zvine hupfumi sosi ye fiber uye B mavitamini.

Iwo zvakare ekutsiva kukuru kwenyama sosi yemaprotein yemiriwo.

Bhinzi uye nyemba zvine hutano hwakati wandei, kusanganisira kudzikisa cholesterol, kudzikira kweshuga yeropa uye kuwedzera hutano hutachiona hutachiona.

Heano mapfumbamwe ebhinzi ane hutano uye nyemba dzaungadya, uye nei dzichikunakira.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. Chickpeas

Iyo inozivikanwawo segarbanzo nyemba, chickpeas ndiyo sosi huru ye fiber uye mapuroteni.

Ongororo zhinji dzesainzi dzakaratidza kuti bhinzi nemumagaro akadai sehukusi zvinogona kubatsira kudzikisa huremu, zvinokonzeresa zvechirwere chemoyo uye zvingangoita njodzi yekenza, kunyanya pavanotsiva nyama tsvuku mukudya (,,,,).

Imwe kapu (164 gramu) yenyuchi dzakabikwa dzine dzinenge (6):

• Makorori: 269
• Mapuroteni: 14.5 magiramu
• Fiber: 12.5 magiramu
• Folate (vhitamini B9): 71% yeiyo RDI
• Manganese: 84% yeiyo RDI
• Mhangura: 29% yeiyo RDI
• Iron: 26% yeiyo RDI

Chickpeas inonyanya kubatsira pakuderedza shuga yeropa uye nekuwedzera insulin senzwi kana ichienzaniswa nezvimwe zvepamusoro-carb chikafu ().

Mune ongororo yevakadzi gumi nevapfumbamwe, avo vakadya chikafu chine 1.7 maunzi (50 magiramu) ehukupeas vaive neshuga yeropa uye insulin mwero zvakanyanya pane avo vaidya chiyero chakafanana chechingwa chena kana zvimwe zvekudya zvine gorosi ().

Saizvozvowo, kumwe kuongorora kwevanhu makumi mana nevashanu kwakaratidza kuti kudya 26 maawuni (728 gramu) ehukupeas pavhiki kwemavhiki gumi nemaviri zvakadzora zvakanyanya insulin ().

Kudya chickpeas kunogona zvakare kuvandudza ropa remuropa cholesterol.

Ongororo dzinoverengeka dzakaratidza kuti nhokwe dzinogona kudzora cholesterol yakazara uye "yakaipa" yakaderera-density-lipoprotein (LDL) cholesterol, zvinova zvinhu zvine njodzi kuzvirwere zvemwoyo (,).

Ura hwako uye mabhakitiriya anobatsira mukati maro anoita basa rakakosha mune zvakawanda zvehutano hwako, saka kudya chikafu chine gut-chinoshamisira fiber kunobatsira zvakanyanya.

Ongororo dzinoverengeka dzakaratidza kuti chikafu chine nhokwe chingabatsirawo kugadzirisa ura nekudzora huwandu hwehutachiona hwakaipa mumatumbu (,).

Tsvaga sarudzo yehukupe online.

PfupisoChickpeas sosi huru ye fiber uye folate, uye zvakare ari mashoma emakoriori. Ivo vanogona kubatsira kudzikisa shuga yeropa, kudzikisa ropa cholesterol uye kuvandudza hutumbo hutano.

2. Runyemba

Lentili inzira huru yemapuroteni ezvirimwa uye inogona kuwedzera kuwedzerwa kune masobho uye stews. Ivo vanogona zvakare kuve vanoverengeka ehutano mabhenefiti (14).

Imwe kapu (198 gramu) yenyuchi dzakabikwa ine dzinenge (15):

• Makorori: 230
• Mapuroteni: 17.9 magiramu
• Fiber: 15.6 magiramu
• Folate (vhitamini B9): 90% yeiyo RDI
• Manganese: 49% yeiyo RDI
• Mhangura: 29% yeiyo RDI
• Thiamine (vitamini B1): 22% yeiyo RDI

Zvakafanana nembesa, nyemba dzinogona kubatsira kudzikisa shuga yeropa kana ichienzaniswa nezvimwe zvekudya.

Mune ongororo yevarume makumi maviri nevaviri, avo vakapihwa pasta nemadomasi muto une nyemba vakadya zvakanyanya kushomeka panguva yekudya uye vaive neshuga yeropa shoma pane avo vaidya chikafu chimwe chete vasina nyemba ().

Kumwe kuongorora kwevanhu vanodarika zviuru zvitatu vakaona kuti avo vane huwandu hwakanyanya hwetsvina nedzimwe nyemba dzine mwero wakaderera wechirwere cheshuga ().

Aya mabhenefiti anogona kunge akakonzerwa nemhedzisiro ine maronda mumatumbu.

Dzimwe ongororo dzakaratidza kuti nyemba dzinobatsira gut gut kuburikidza nekuvandudza ura mashandiro uye kunonoka mwero unodururwa nemudumbu, izvo zvinogona kubatsira kugaya uye kudzivirira spikes mushuga yeropa (,).

Chekupedzisira, kumera kwembiru kunogona kubatsirawo hutano hwemwoyo nekudzora "yakaipa" LDL cholesterol uye nekuwedzera "yakanaka" HDL cholesterol ().

Tenga lentiy online.

PfupisoLentili sosi huru yeprotein yemuriwo uye inogona kudzikisa huwandu hweshuga yeropa zvichienzaniswa nezvimwe zvekudya zvakakura mumakabhohaidhiretsi.

3. Peas

Mapeya zvakare rudzi rwegume, uye kune akati wandei marudzi akasiyana.

Imwe kapu (160 gramu) yemapizi akabikwa ane angangoita (21):

• Makorori: 125
• Mapuroteni: 8.2 magiramu
• Fiber: 8.8 magiramu
• Folate (vhitamini B9): 24% yeiyo RDI
• Manganese: 22% yeiyo RDI
• Vhitamini K: 48% yeiyo RDI
• Thiamine (vitamini B1): 30% yeiyo RDI

Kufanana nemamwe maruva akawanda, mapea ndiwo manyuko e fiber uye mapuroteni. Tsvagurudzo yakawanda yakaratidza pea fiber uye mapuroteni, ayo anogona kushandiswa sekuwedzera, kuve nerubatsiro rwehutano.

Kumwe kuongorora kwevanhu makumi maviri nevatatu vaive vakafuta uye vaive necholesterol yakawanda vakaona kuti kudya 1.8 maunzi (50 magiramu) eupfu hwepea pazuva kwemazuva makumi maviri nemasere kwakadzora zvakanyanya insulin insulin uye mafuta emimba, zvichienzaniswa neupfu hwegorosi ().

Pea furawa uye pea fiber zvakaratidza zvakafanana mabhenefiti mune zvimwe zvidzidzo nekudzora kuwedzera kwe insulin uye shuga yeropa mushure mekudya, kudzikisa ropa triglycerides uye kuwedzera kunzwa kwekuzara (,,).

Nekuti fiber inodyisa hutachiona hune hutano mumatumbu ako, pea fiber inogona zvakare kuvandudza gut gut. Imwe ongororo yakaratidza kuti inogona kuwedzera stool frequency muvanhu vakura uye kudzikisira kushandisa kwavo laxatives ().

Izvo zvinogona zvakare kubatsira kukura kwehutachiona hune hutano mumatumbu, senge Lactobacilli uye Bifidobacteria. Aya mabhakitiriya anogadzira mapfupi-cheni emafuta acids, ayo anobatsira kusimudzira hutano hutano ().

Tenga mapizi pano.

PfupisoMapaizi sosi huru ye fiber uye mapuroteni, ayo anogona kubatsira kudzikisa shuga yeropa uye insulin kudzivisa. Pea fiber uye mapuroteni anotsigira hutano hwakanaka, zvakare.

4. Beans Yeitsvo

Itsvo bhinzi ndeimwe yenyuchi dzinonyanya kudyiwa, uye dzinowanzodyiwa nemupunga. Ivo vane akati wandei mabhenefiti ehutano.

Imwe kapu (256 gramu) yebhinzi yakabikwa yeitsvo ine dzinenge (28):

• Makorori: 215
• Mapuroteni: 13.4 magiramu
• Fiber: 13.6 magiramu
• Folate (vhitamini B9): 23% yeiyo RDI
• Manganese: 22% yeiyo RDI
• Thiamine (vitamini B1): 20% yeiyo RDI
• Mhangura: 17% yeiyo RDI
• Iron: 17% yeiyo RDI

Chikafu chakakwira fiber, senge bhinzi yeitsvo, chinogona kubatsira kudzora kunwa kweshuga muropa uye nekudaro kudzikisa huwandu hweshuga yeropa.

Imwe ongororo yevanhu gumi nevanomwe vane chirwere cheshuga chechipiri vakaona kuti kudya itsvo bhinzi nemupunga zvakadzora spike mushuga yeropa mushure mekudya, zvichienzaniswa nemupunga wega ().

Pamwe chete neshuga yakakwira muropa, kuwedzera huremu zvakare njodzi inokonzera chirwere cheshuga uye metabolic syndrome, asi bhinzi yeitsvo ine mukana wekudzora izvi zvine njodzi.

Imwe ongororo yakaratidza kuti chinobviswa kubva chena itsvo bhinzi dzinogona kubatsira kudzikisa huremu hwemuviri uye mafuta mashoma ().

Makumi matatu evakadzi vane huremu hwevakadzi vakatora chinowedzerwa kwemazuva makumi matatu vakarasikirwa avhareji yemakirogiramu 5.5 (2.5 kg) kuwedzera huremu uye zvakanyanya kuwanda kwemafuta uye chiuno chakatenderera kupfuura avo vakatora placebo.

Tenga itsvo bhinzi pamhepo.

PfupisoItsvo bhinzi dzine huwandu hwakawanda hwefibre uye dzinogona kubatsira kudzikisa kuwedzera kweshuga yeropa inoitika mushure mekudya.

5. Bhinzi Dema

Kufanana nedzimwe bhinzi zhinji, bhinzi dema sosi huru ye fiber, protein uye folate. Icho chikafu chinosarudzika muCentral neSouth America.

Imwe kapu (172 gramu) yebhinzi nhema yakabikwa ine dzinenge (31):

• Makorori: 227
• Mapuroteni: 15.2 magiramu
• Fiber: 15 magiramu
• Folate (vhitamini B9): 64% yeiyo RDI
• Manganese: 38% yeiyo RDI
• Magnesium: 30% yeiyo RDI
• Thiamine (vitamini B1): 28% yeiyo RDI
• Iron: 20% yeiyo RDI

Nyemba nhema dzinogona zvakare kubatsira kudzikisa spike mushuga yeropa inoitika mushure mekudya chikafu, izvo zvinogona kubatsira kudzikisa njodzi yeshuga uye kuwedzera uremu ().

Izvi zvinobatsira nekuti bhinzi dema dzine yakaderera glycemic index kana ichienzaniswa nezvimwe zvakawanda zvine high-carbohydrate chikafu. Izvi zvinoreva kuti vanokonzera kukwira kudiki mushuga yeropa mushure mekudya.

Zvidzidzo zvakati wandei zvakaratidza kuti kana vanhu vakadya bhinzi nhema nemupunga, bhinzi dzinogona kudzikisira kuwedzera kweshuga yeropa kana ichienzaniswa kana vanhu vachidya mupunga chete. Nyemba nhema dzinokonzeresa kudzikira kweshuga muropa pane chingwa (,).

Tenga bhinzi nhema online.

PfupisoNyemba dema dzinoshanda mukuderedza kuwedzera kweshuga yeropa mushure mekudya kana ichienzaniswa nezvimwe zvekudya zvine kabhu, senge mupunga nechingwa.

6. Soyabhinzi

MaSoybe anowanzo kudyiwa muAsia nenzira dzakasiyana siyana, kusanganisira tofu. Ivo vane zvakawanda zvakasiyana hutano mabhenefiti.

Imwe kapu (172 gramu) yesoya dzakabikwa dzine dzinenge (34):

• Makorori: 298
• Mapuroteni: 28.6 magiramu
• Fiber: 10.3 magiramu
• Manganese: 71% yeiyo RDI
• Iron: 49% yeiyo RDI
• Phosphorus: 42% yeiyo RDI
• Vhitamini K: 41% yeiyo RDI
• Riboflavin (vitamini B2): 29% yeiyo RDI
• Folate (vhitamini B9): 23% yeiyo RDI

Mukuwedzera kune izvi zvinovaka muviri, soya ine huwandu hwakawanda hweantioxidants anonzi isoflavones, ayo anokonzeresa mazhinji ehutano hwavo.

Pane humbowo hwakawanda hunoratidza kuti kudyiwa kwesoya uye yavo isoflavones inosanganiswa nenjodzi yakadzikira yekenza.

Zvisinei, zvizhinji zvezviongorori izvi ndezvekucherechedza, zvichireva kuti zvikafu zvevatori vechikamu hazvina kudzorwa, saka panogona kunge paine zvimwe zvinhu zvinokanganisa njodzi yekenza.

Chidzidzo chikuru chakabatanidza mhedzisiro yezvimwe 21 zvidzidzo zvakawana kuti kudya huwandu hwakawanda hwesoya hwaibatanidzwa ne15% panjodzi yakaderera yemudumbu uye mamwe kanzira yemudumbu. MaSoybe airatidzika kunge anonyanya kushanda mumadzimai ().

Chimwe chidzidzo chakawana mhedzisiro yakafanana yesoya pane kenza yemazamu. Zvisinei, izvi zvaive zvidiki uye mhedzisiro yacho yakanga isina kujeka ().

Zvizhinji zvezvikomborero izvi zvinogona kunge zvichikonzerwa nekuti soy isoflavones ndeye phytoestrogens. Izvi zvinoreva kuti vanokwanisa kutevedzera zvinoitika zveestrogen mumuviri, izvo zvinowanzodzikira panguva yekuguma kuenda kumwedzi.

Chidzidzo chakakura chevakadzi makumi mana nevatatu vanopera kuenda kumwedzi vakaona kuti kutora soy isoflavones kwemakore maviri, kuwedzera calcium uye vhitamini D, kwakadzora zvakanyanya kurasikirwa kwefupa kuwanda kunoitika panguva yekuguma kwemwedzi ().

Soy protein uye soy phytoestrogens inogona kubatsira kubatsira kudzikisa huwandu hwengozi dzinokonzerwa nechirwere chemwoyo, kusanganisira BP uye ropa cholesterol (,).

Heano sarudzo yesoyabeans yekuyedza.

PfupisoSoyibeans uye ma antioxidants ainayo anogona kubatsira kudzikisa njodzi yeimwe gomarara, kudzikisira njodzi dzechirwere chemoyo uye kudzikisa kurasikirwa kweopaopaopaal bone.

7. Bhinzi dzePinto

Pinto bhinzi zvakajairika muMexico. Ivo anowanzo kudyiwa sebhinzi izere, kana mashed uye akagochwa.

Imwe kapu (171 gramu) yebhinzi yakabikwa yepinto ine dzinenge (40):

• Makorori: 245
• Mapuroteni: 15.4 magiramu
• Fiber: 15.4 magiramu
• Folate (vhitamini B9): 74% yeiyo RDI
• Manganese: 39% yeiyo RDI
• Mhangura: 29% yeiyo RDI
• Thiamine (vitamini B1): 22% yeiyo RDI

Pinto bhinzi dzinogona kubatsira kudzikisa ropa cholesterol.

Kuongororwa kwevanhu gumi nevatanhatu kwakawana kuti kudya mukombe we2 / 2 webhinzi wepinto pazuva kwemavhiki masere kwakadzora zvakanyanya zvese cholesterol uye "yakaipa" LDL cholesterol muropa ().

Imwe ongororo yakaratidza kuti bhinzi dzepinto dzinogona kudzora LDL cholesterol pamwe nekuwedzera kugadzirwa kwepropionate, ipfupi-cheni yemafuta acid inogadzirwa nematumbu mabhakitiriya. Propionate yakanaka kune hutano gut ().

Kufanana nedzimwewo bhinzi, bhinzi dzepinto dzinogona zvakare kudzora kukwira kweshuga yeropa inoitika mushure mekudya chikafu ().

Tenga bhinzi dzepinto pano.

PfupisoPinto bhinzi dzinogona kubatsira kudzikisa ropa cholesterol, shuga yeropa uye kuchengetedza hutano hutumbu. Zvinogona kudyiwa zvakazara kana mashed.

8. Mahesheni eNavy

Nyemba dzeNavy, dzinozivikanwawo seharicot bhinzi, ndiyo sosi yakanaka ye fiber, B mavitamini uye mamineral.

Imwe kapu (182 gramu) yenyuchi dzakabikwa dzevhivi dzine dzinenge (43):

• Makorori: 255
• Mapuroteni: 15.0 magiramu
• Fiber: 19.1 magiramu
• Folate (vhitamini B9): 64% yeiyo RDI
• Manganese: 48% yeiyo RDI
• Thiamine (vitamini B1): 29% yeiyo RDI
• Magnesium: 24% yeiyo RDI
• Iron: 24% yeiyo RDI

Mahesheni eNavy anoita kunge anobatsira kudzikisa zviratidzo zve metabolic syndrome, pamwe nekuda kweiyo yavo yepamusoro fiber.

Chidzidzo chinonakidza chevana makumi matatu nemasere vaive neakawandisa ropa cholesterol vakawana kuti avo vaidya muffin kana smoothie ine 17.5 gramu yeupfu hwebhinzi yenyuchi zuva rega rega kwemavhiki mana vaive nematanho akakwirira ehutano HDL cholesterol ().

Zvimwe zvakafanana zvakawanikwa muvakuru.

Chidzidzo chevanhu vakawandisa uye vakafutisa vakawana kuti kudya makapu mashanu (910 gramu) emabhinzi emvura uye mamwe mabhuremu pavhiki zvaive zvakabudirira sekupa zano kwekudya pakuderedza chiuno chechiuno, shuga yeropa uye kuwedzerwa kweropa ().

Zvimwe zvidzidzo zvidiki zvakawana zvakafanana zvinobatsira ().

Tenga bhinzi dze navy online.

PfupisoMahesheni eNavy ane fiber yakawanda uye anogona kubatsira kudzikisira njodzi dze metabolic syndrome. Izvo zvinewo akawanda akakosha zvinovaka muviri.

9. Nzungu

Sezvineiwo nzungu inzungu, idzo dzinozvisiyanisa kubva kune mamwe akawanda mhando dzenzungu.

Nzungu inzira yakanaka yemafuta emonounsaturated, polyunsaturated mafuta, mapuroteni uye B mavitamini.

Imwe hafu-kapu (73 gramu) yenzungu ine dzinenge (47):

• Makorori: 427
• Mapuroteni: 17.3 magiramu
• Fiber: 5.9 magiramu
• Mafuta akaguta: 5 magiramu
• Manganese: 76% yeiyo RDI
• Niacin: 50% yeiyo RDI
• Magnesium: 32% yeiyo RDI
• Folate (vhitamini B9): 27% yeiyo RDI
• Vhitamini E: 25% yeiyo RDI
• Thiamine (vitamini B1): 22% yeiyo RDI

Nekuda kwehuwandu hwadzo hwemafuta emonounsaturated, nzungu dzinogona kuve nemabhenefiti mazhinji ehutano kana dzikatsiva zvimwe zvezvinhu zvekudya.

Zvidzidzo zvishoma zvakakura zvekucherechedza zvakaona kuti kudya nzungu kwakabatana nenjodzi yakaderera yekufa kubva pazvikonzero zvakasiyana siyana, zvinosanganisira chirwere chemoyo, sitiroko, gomarara neshuga ().

Sezvineiwo, nzungu ruomba hauratidzike kunge hune zvakafanana zvinobatsira mhedzisiro ().

Zvisinei, izvi zvidzidzo ndezvekucherechedza chete, zvinoreva kuti havagone kuratidza kudya nzungu zvinokonzeresa kudzikiswa kwenjodzi idzi.

Zvimwe zvidzidzo zvakaongorora mhedzisiro yekudya nzungu paropa cholesterol (,,).

Imwe ongororo mumadzimai ane cholesterol muropa yakawandisa yakaona kuti avo vaidya nzungu sechikamu chekudya kwemafuta mashoma kwemwedzi mitanhatu vaive necholesterol yakazara yakaderera uye yakadzika "yakaipa" LDL cholesterol pane avo vane chikafu chine mafuta mashoma ().

Nekudaro, kana iwe uri munyu-unonzwisisa, tarisa nzungu dzisina kukwikwidzwa pamusoro pemhando dzakasiyana nemunyu.

Tsvaga nzungu online.

Pfupiso Nzungu ndidzo tsanga. Izvo zvine zvakawanda zvine hutano monounsaturated mafuta uye zvinogona kubatsira kune moyo hutano.

Icho Chinokosha

Bhinzi uye nyemba ndezvimwe zvezvikafu zvisina kunyatsonaka pasi.

Idzi ndidzo tsime rakanakisa rekudya fiber, mapuroteni, B mavitamini uye mamwe akawanda akakosha mavitamini uye maminera

Pane humbowo hwakanaka hwekuti vanogona kubatsira kudzikisa shuga yeropa, kunatsiridza huwandu hwecholesterol uye kubatsira kuchengetedza ura hwakanaka.

Kwete izvozvo chete, asi kudya dzimwe bhinzi uye nyemba sechinhu chinopa mapuroteni panzvimbo yenyama zvakare kune zvakatipoteredza.

Vawedzere kune masobho, stews uye masaladi, kana kungozvidya ivo vega kune chikafu chinovaka chikafu chemuriwo.