Itsvo Beans 101: Nutrition Chokwadi uye Hutano Kubatsirwa

Zvemukati

• Nutrition chokwadi
• Mapuroteni
• Carbs
• Fibhi
• Mavhitamini uye zvicherwa
• Mimwe michero yemiti
• Kuonda
• Zvimwe zvehutano zvinobatsira zveitsvo bhinzi
• Kuvandudzwa kweshuga yeropa
• Kenza yekenza yekudzivirira
• Zvichida kudzikira
• Yakashata itsvo bhinzi huturu
• Antinutrients mune itsvo bhinzi
• Kufufutirwa uye kuzvimba
• Chinokosha

Hutsvo hwetsvo dzakasiyana siyana bhinzi yakajairika (Phaseolus vulgaris), nyemba yakaberekerwa kuCentral America neMexico.

Bhinzi yakajairika chibage chakakosha chikafu uye chikuru sosi yeprotein pasi rese.

Ichishandiswa mune dzakasiyana siyana zvechinyakare madhishi, itsvo bhinzi dzinowanzo kudyiwa dzakabikwa zvakanaka. Mbesa dzakabikwa kana dzisina kukodzera dzakabikwa itsvo dzine chepfu, asi bhinzi dzakanyatsogadzirirwa dzinogona kuve chinhu chine hutano chekudya kwakaringana ().

Vanouya mumarudzi akasiyana siyana uye mapatani, anosanganisira chena, kirimu, nhema, tsvuku, pepuru, mavara, mitsetse, uye mavara.

Ichi chinyorwa chinokuudza zvese zvaunoda kuti uzive nezveitsvo bhinzi.

Nutrition chokwadi

Itsvo bhinzi dzinonyanya kuverengerwa ne carbs uye fiber asi zvakare inoshanda seyakanaka sosi yeprotein.

Izvo zvinovaka muviri zve 3.5 ounces (100 gramu) yenyuchi yakabikwa bhinzi ndeiyi:

• Makorori: 127
• Mvura: 67%
• Mapuroteni: 8.7 magiramu
• Carbs: 22.8 magiramu
• Shuga: 0.3 magiramu
• Fiber: 6.4 magiramu
• Mafuta: 0.5 magiramu

Mapuroteni

Itsvo bhinzi dzakapfuma muma protein.

Chete ma3,5 ounces (100 gramu) yebhinzi yakabikwa yakabikwa inozvirumbidza angangoita magiramu mapfumbamwe epuroteni, achiverengera 27% yeiyo yakazara macalorie zvemukati ().

Kunyangwe hazvo hutano hwemapuroteni ebhinzi hunowanzo kudzika pane hweprotein yemhuka, bhinzi inzira inodhura kuvanhu vazhinji.

Muchokwadi, bhinzi ndiyo imwe yakapfuma-kubva masosi-ane manyuko epuroteni, dzimwe nguva anonzi "nyama yemurombo" (3).

Protein inonyanya kufundwa mumabhinzi eitsvo iri phaseolin, inogona kukonzeresa kugadzikana mune vamwe vanhu (,).

Itsvo bhinzi inewo mamwe mapuroteni senge lectin uye protease inhibitors (6).

Carbs

Itsvo bhinzi dzinonyanya kuve dzakaumbwa nestarchy carbs, iyo inoverengera angangoita 72% yeiyo yakazara macalorie zvemukati ().

Starch inonyanya kugadzirwa nemaketani marefu eshuga muchimiro cheamylose uye amylopectin (3).

Bhinzi ine huwandu hwakanyanya hweamylose (30-40%) zvichienzaniswa nezvimwe zvekudya zvine starch. Amylose haina kuomeswa seamylopectin (,).

Neichi chikonzero, bhinzi starch ndiyo inononoka-kuburitsa carb. Kugaya kwaro kunotora nguva yakareba, uye kunokonzera kukwira uye kuwedzera zvishoma nezvishoma mushuga yeropa kupfuura mamwe mashopa, zvichiita kuti bhinzi yeitsvo inyanye kubatsira vanhu vane chirwere cheshuga chechipiri.

Itsvo bhinzi chinzvimbo chakadzika kwazvo pane glycemic index (GI), inova chiyero chekuti chikafu chinokanganisa sei kukwira kwako mushuga yeropa mushure mekudya ().

Muchokwadi, bhinzi starch ine inobatsira zvakanyanya pashuga yeropa muyero kupfuura zvimwe zvakawanda zvepamusoro-carb chikafu (,).

Fibhi

Itsvo bhinzi dzakakwira mu fiber.

Izvo zvine huwandu hwakawanda hweinodzivirira starch, iyo inogona kutora chinzvimbo mukurema uremu ().

Hutsvo hwetsvo hunopawo foshoro dzisingazungunuke dzinozivikanwa sealpha-galactosides, iyo inogona kukonzeresa manyoka nekubata kumeso kune vamwe vanhu (,).

Ose ari maviri starch uye alpha-galactosides anoshanda se prebiotic. Prebiotics inofamba nepakati pekudya kwako kusvikira vasvika mukoloni yako, kwainoviriswa nehutachiona hunobatsira (,).

Iko kuvirisa kweaya ane hutano faera kunogadzira kuumbwa kwepfupi-ngetani mafuta acids (SCFAs), senge butyrate, acetate, uye propionate, izvo zvinogona kuvandudza hutano hwekoloni uye kudzikisira njodzi yako yekenza yekoloni (,,).

Itsvo bhinzi ndedzimwe nzvimbo dzakanakisa sosi yemapuroteni-anodyarwa. Ivo zvakare vakapfuma muhutano hwakanaka, iyo inoenzanisa mwero weshuga yeropa uye inosimudzira hutano hwekoloni.

Mavhitamini uye zvicherwa

Itsvo bhinzi dzakapfuma akasiyana mavitamini uye mamineral, kusanganisira (,,,,):

• Molybdenum. Bhinzi dzakakwirira mu molybdenum, chinhu chekuteedzera chinonyanya kuwanikwa mumbeu, zviyo, uye nyemba.
• Folate. Iyo inozivikanwawo se folic acid kana vhitamini B9, folate inoonekwa seinonyanya kukosha panguva yekuzvitakura.
• Iron. Iyi yakakosha mamineral ine akawanda akakosha mashandiro mumuviri wako. Iron inogona kunge isina kunyatso nyudzwa kubva kune bhinzi nekuda kweiyo phytate zvemukati.
• Mhangura. Iyi antioxidant trace element inowanzo kuve yakaderera mukudya kwekuMadokero. Kunze kwebhinzi, akanyanya madya ekudya emhangura nyama yemuviri, hove uye nzungu.
• Manganese. Ichi chinongedzo chiripo muzvizhinji zvekudya, kunyanya muzviyo zvakakwana, nyemba, michero, uye miriwo.
• Potassium. Ichi chikafu chakakosha chinogona kuve nemhedzisiro inobatsira pahutano hwemwoyo.
• Vhitamini K1. Iyo inozivikanwawo se phylloquinone, vhitamini K1 yakakosha pakuwedzera kweropa.

Itsvo bhinzi ndiyo yakanaka sosi yeanoverengeka mavitamini uye mamineral, senge molybdenum, folate, iron, mhangura, manganese, potasium, uye vhitamini K1.

Mimwe michero yemiti

Itsvo bhinzi ine akawanda bioactive chirimwa makomponi, kusanganisira (24,,,,,,):

• Isoflavones. Kirasi yeantioxidants inowanikwa muhomwe yakawanda mumasoya, maoflavones akaiswa mumapytoestrogens nekuda kwekufanana kwavo nehadzi yebonde mahormone, estrogen.
• Anthocyanins. Iyi mhuri yemavara antioxidants inoitika mune yeganda retsvo. Ruvara rwebhinzi tsvuku yeitsvo inonyanya kukonzerwa neanthocyanin inozivikanwa se pelargonidin.
• Phytohaemagglutinin. Ichi protein chine chepfu chiripo muhuwandu hwakawanda mune mbishi mbishi mbishi, kunyanya dzakasiyana tsvuku. Inogona kubviswa kuburikidza nekubika.
• Phytic asidhi. Inowanikwa mune yese inodyiwa mhodzi, phytic acid (phytate) inokanganisa kutora kwako kwemaminerari akasiyana siyana, senge iron ne zinc. Inogona kudzikiswa nekunyika, kumera, kana kuvirisa bhinzi.
• Starch anovharira. Kirasi ye lectins, inozivikanwawo se alpha-amylase inhibitors, starch blockers inokanganisa kana kunonoka kuiswa kwe carbs kubva kune yako yekugaya turakiti asi haigadziriswe nekubika.

Itsvo bhinzi dzine dzakasiyana siyana bioactive chirimwa makomponi. Phytohaemagglutinin iine chepfu lectin inongowanikwa mune mbishi mbishi kana dzakagadzirwa zvisina kunaka dzeitsvo.

Kuonda

Kuwedzeredza uremu uye kufutisa ndiwo matambudziko makuru ehutano, ane hukama nenjodzi yakawedzera yezvirwere zvakasiyana siyana zvisingaperi.

Dzidzo dzinoverengeka dzekucherechedza dzinobatanidza kudyiwa kwebhinzi kune njodzi yakaderera yekuwedzera huremu nekurema (,).

Chidzidzo chemwedzi miviri muvanhu vakuru vanosvika makumi matatu pakurema pakurasikirwa nehuremu chakaratidza kuti kudya bhinzi uye mamwe mabhatani kanokwana kana pasvondo zvakatungamira mukurasikirwa nekurema kupfuura chikafu chisina bhinzi ().

Ongororo ichangoburwa yeongororo gumi nerimwe yakawanawo humwe humbowo hunotsigira asi haina kukwanisa kuwana mhedziso yakasimba ().

Nzira dzakasiyana dzinogona kubatsira kumigumisiro inobatsira yebhinzi pakurera uremu. Izvi zvinosanganisira tambo, mapuroteni, uye antinutrients.

Pakati pezvinhu zvinodzidziswa zvakanyanya mumabhinzi eitsvo mbishi pane starch blockers, kirasi yemapuroteni anokanganisa kana kunonoka kugaya uye kunwa kwe carbs (starch) kubva kunzira yako yekugaya ().

Starch blockers, yakatorwa kubva chena itsvo bhinzi, inoratidza zvimwe zvinogona sehuremu hwekuwedzeredza (,,).

Nekudaro, kufashaira kwemaminetsi gumi hakuite zvachose starch blockers, kubvisa maitiro avo mumabhinzi akanyatso kubikwa ().

Kunyangwe zvakadaro, bhinzi yeitsvo yakabikwa inopa huwandu hwehuremu-kurasikirwa-hushamwari macomputer, ichivaita iwo akawedzera kuwedzera kune inoshanda uremu hwekudya.

Itsvo bhinzi dzakakwira mapuroteni uye faibha uye zvine mapuroteni anogona kudzikisa kugaya kwesitashi (carbs), ese ayo anogona kubatsira kuonda.

Zvimwe zvehutano zvinobatsira zveitsvo bhinzi

Kunze kwekureruka uremu zvine hushamwari, itsvo bhinzi dzinogona kuve nemabhenefiti akati wandei kana dzikagadzirwa zvakanaka uye dzakagadzirirwa.

Kuvandudzwa kweshuga yeropa

Nekufamba kwenguva, shuga yakakwira muropa inogona kuwedzera njodzi yako yezvirwere zvakawanda zvisingaperi, senge chirwere chemwoyo. Nekudaro, kuyera kukwira kwako mushuga yeropa mushure mekudya kunoonekwa sekubatsira hutano.

Kuve wakapfuma muprotein, fiber, uye inononoka-kuburitsa carbs, itsvo bhinzi dzinoshanda kwazvo mukuchengetedza hutano hwakanaka hweshuga yeropa.

Ivo vane yakaderera GI mamaki, izvo zvinoreva kuti kukwira kwako muropa shuga mushure mekuzvidya zvakaderera uye zvinowedzera zvishoma nezvishoma ().

Muchokwadi, bhinzi dziri nani pakudzora shuga yeropa kupfuura akawanda ezvokudya sosi ye carbs (,,,,).

Ongororo dzinoverengeka dzekucherechedza dzinoratidza kuti kudya bhinzi kana zvimwe zvakaderera-glycemic zvekudya zvinogona kudzikisa njodzi yako yerudzi rwechipiri chirwere cheshuga (,,).

Kudya zvakaderera-glycemic chikafu kunogona zvakare kuvandudza kudzora shuga muropa muvanhu vatove nerudzi rwechipiri chirwere cheshuga ().

Kunyangwe iwe usina ichi chiitiko, kuwedzera bhinzi kuchikafu chako kunogona kusimudzira shuga yeropa, kuchengetedza hutano hwako hwese, uye kudzikisira njodzi yako yezvirwere zvakawanda zvisingaperi.

Kenza yekenza yekudzivirira

Gomarara rekoloni ndeimwe yemhando dzakajairika dzegomarara pasirese.

Ongororo dzekucherechedza dzinobatanidza kudya kwemajusi, kusanganisira bhinzi, ine njodzi yakadzikira yekenza yekoloni (,).

Izvi zvinotsigirwa neyedzo-chubhu uye zvidzidzo zvemhuka (,,,).

Bhinzi ine zvinhu zvinovaka muviri zvakasiyana-siyana uye faibha dzinogona kuita anticancer.

Fibers, senge inodzivirira starch uye alpha-galactosides, inopfuudza isina kudzikiswa pasi kuenda kukoni yako, uko kwainoviriswa nehutachiona hushamwari, zvichikonzera kuumbwa kweSCFAs ().

SCFAs senge butyrate inogona kuvandudza hutano hwekoloni uye kudzikisira njodzi yako yekenza yemukondoni (,).

Itsvo bhinzi sarudzo yakanakisa kune vanhu vane chirwere cheshuga cheshuga uye nevamwe vanoda kudzikamisa huwandu hweshuga yeropa. Vanogona zvakare kusimudzira hutano hwekoloni uye kudzikisira njodzi yako yekenza yemukenza.

Zvichida kudzikira

Kunyangwe hazvo bhinzi dzeitsvo dzingave nezvakawanda zvekubatsira pahutano, mbishi kana isina kukwana yakabikwa bhinzi yetsvo ine chepfu.

Uye zvakare, vamwe vanhu vangangoda kudzora mashandisiro avo ebhinzi nekuda kwekuzvimba uye kubatikana.

Yakashata itsvo bhinzi huturu

Mbesa dzeitsvo mbishi dzine huwandu hwakawanda hweprotein ine huturu inonzi phytohaemagglutinin ().

Phytohaemagglutinin inowanikwa mune bhinzi zhinji asi inonyanya kukwirira mumabhinzi matsvuku eitsvo.

Itsvo bhinzi muchetura wakataurwa mune zvese mhuka nevanhu. Muvanhu, zviratidzo zvikuru zvinosanganisira manyoka uye kurutsa, dzimwe nguva zvinoda kugara muchipatara (,).

Kunyorovesa nekubika bhinzi kunobvisa huturu hwakawanda uhu, kugadzira bhinzi yeitsvo yakagadzirirwa zvakanaka, isina njodzi, uye inovaka muviri (,).

Isati yadyiwa, bhinzi yeitsvo inofanira kunyikwa mumvura kweanenge maawa mashanu uye yakabikwa pa212 ° F (100 ° C) kwemaminitsi gumi ().

Antinutrients mune itsvo bhinzi

Mbesa dzakabikwa uye dzisina kukodzera dzakabikwa itsvo dzinobata mishonga yakawanda, zvinova zvinhu zvinoderedza kukosha kwehutano nekukanganisa kunwa kwehutano kubva kunzira yako yekugaya.

Kunyangwe iwo dzimwe nguva achigona kubatsira, zvinwiwa zvinodhaka chinhu chakakosha kunetseka munyika dzichiri kusimukira umo bhinzi chikafu chinodyiwa.

Iwo makuru antinutrients mune yeitsvo bhinzi ndi (,,):

• Phytic asidhi. Ichi chigadzirwa, chinonziwo phytate, chinokanganisa kutora kwako zvicherwa, senge iron ne zinc.
• Protease inhibitors. Iyo inozivikanwa zvakare se trypsin inhibitors, aya mapuroteni anodzivisa mashandiro emakemikari akasiyana ekugaya, kukanganisa mapuroteni kugaya.
• Starch anovharira. Izvi zvinhu, dzimwe nguva zvinodaidzwa kuti alpha-amylase inhibitors, zvinokanganisa kutora kwe carbs kubva munzira yako yekugaya.

Phytic acid, protease inhibitors, uye starch blockers zvese zvinomira zvachose kana zvishoma kana bhinzi yakanyoroveswa uye kubikwa (, 56, 57).

Kuvira uye kumera bhinzi kunogona kudzora zvinodhaka, zvakaita sephytic acid, kunyangwe zvichienda mberi ().

Kufufutirwa uye kuzvimba

Mune vamwe vanhu, bhinzi dzinogona kukonzeresa migumisiro isingafadzi, yakaita sekuzvimba, kufufutirwa, uye manyoka ().

Shangu dzisingasviki dzinodaidzwa kuti alpha-galactosides dzinokonzeresa izvi. Ivo ndeveboka remicheka inozivikanwa seFODMAPs, iyo inogona kuwedzera zviratidzo zveinogumbuka ura chirwere (IBS) (,,).

Alpha-galactosides inogona kubviswa zvishoma nekunyorova uye kumera bhinzi ().

Mbesa kana dzakaomeswa zvisina kufanira itsvo bhinzi zvine huturu uye zvinofanirwa kudzivirirwa. Uyezve, bhinzi idzi dzine mishonga yekudyisa uye dzinogona kukonzera kuzvimba, kufufutirwa, uye manyoka mune vamwe vanhu.

Chinokosha

Itsvo bhinzi ndiyo yakanaka chirimwa-based sosi yeprotein. Ivo zvakare vakapfuma mumaminerari akasiyana siyana, mavitamini, fibers, antioxidants, uye mamwe akasarudzika makomponi emiti.

Naizvozvo, bhinzi idzi dzinogona kubatsira kurasikirwa nekurema, kusimudzira hutano hwekoloni, uye zvine mwero shuga zveropa.

Zvisinei, bhinzi yeitsvo inofanira kugara ichidyiwa yakabikwa zvakanaka. Bhinzi mbishi kana dzakabikwa zvisina kunaka zvine chepfu.