Mapindu Othandiza A 13 Othandiza Nyemba za Impso (Rajma)

Mayina Abwino Kwa Ana

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Nyemba za impso zimadziwika kuti rajma ku India. Nyemba zothandizidwa ndi mpunga wotentha wotchedwa rajma chawal womwe ndi chakudya chomwe amakonda kwambiri Amwenye. Nyemba za impso zimabwera ndi maubwino ambiri azaumoyo. Amathandizira kuchepetsa thupi, amalimbikitsa thanzi la mtima, amakhala ndi shuga m'magazi kungotchulapo ochepa.

Nyemba za impso ndizochokera ku mapuloteni abwino ndipo zimawoneka ngati chakudya chopatsa thanzi. Komabe, ayenera kuphikidwa bwino asanadye akhoza kukhala owopsa pamakina anu ngati akadya yaiwisi ^[1] .

Mtengo Wabwino Wa Nyemba za Impso (Rajma)

Magalamu 100 a nyemba za impso ali ndi makilogalamu 333, mphamvu 337 kcal ndi 11.75 g wa madzi. Mulinso:

• Mapuloteni a 22.53 g
• 1.06 g okwanira lipid (mafuta)
• 61.29 g chakudya
• 15.2 g chakudya chonse
• 2.10 g shuga
• 0,154 g okwanira mafuta
• 0.082 g okwanira monounsaturated mafuta
• Mafuta 0,586 g okwanira a polyunsaturated mafuta
• 83 mg wa calcium
• 6.69 mg chitsulo
• 138 mg wa magnesium
• 406 mg wa phosphorous
• 1359 mg potaziyamu
• 12 mg wa sodium
• Zitsulo za 2.79 mg
• 4.5 mg vitamini C
• 0.608 mg thiamin
• 0.215 mg riboflavin
• 2.110 mg niacin
• 0.397 mg wa vitamini B6
• Mafilimu 394
• 0.21 mg vitamini E
• 5.6 vitaming vitamini K

Ubwino Waumoyo Wa Nyemba za Impso (Rajma)

1. Zothandizira kuchepetsa thupi

Nyemba za impso zimakhala ndi zinthu zosungunuka zomwe zimachedwetsa kutaya kwa m'mimba mwanu, kotero mumamva bwino nthawi yayitali. Komanso, kuchuluka kwa mapuloteni kumawonjezera kukhutira kwanu, potero kumathandizira kuchepa thupi.

Malinga ndi kafukufuku wofalitsidwa mu Journal of the American College of Nutrition, anthu omwe amadya nyemba za impso samakhala onenepa kwambiri ndipo amakhala ndi chiuno chochepa komanso thupi lochepa ^[ziwiri] .

2. Amathandizira pakupanga maselo

Nyemba za impso zodzaza ndi ma amino acid omwe ndi zomangira zomanga thupi. Mapuloteni amagwiritsira ntchito maselo ambiri kuti apange, kuwongolera ndikuthandizira magwiridwe antchito amthupi ndi ziwalo. Zimathandizanso pakupanga mamolekyulu atsopano posanthula zamoyo zomwe zili mu DNA. Komabe, onetsetsani kuti musadye nyemba za impso zochulukirapo chifukwa zimadzaza ndi protein yotchedwa phaseolin, yomwe imatha kuyambitsa mavuto kwa anthu ena ndikuwonjezera chiwopsezo cha mtima ^[3] .

3. Amakhala ndi shuga

Nyemba za impso zili ndi chakudya chodziwika monga wowuma. Wowuma amapangidwa ndi magulu a shuga otchedwa amylose ndi amylopectin ^[4] . Amakhala ndi 30 mpaka 40% ya amylose omwe samatha kusungunuka ngati amylopectin. Kutulutsa pang'onopang'ono kwa ma carbs mthupi kumatenga nthawi yayitali kukumba ndipo sikumayambitsa tsabola m'magazi poyerekeza ndi zakudya zina zowuma, ndikupangitsa nyemba za impso kukhala chakudya chabwino cha odwala matenda ashuga ^[5] .

4. Zimalimbikitsa thanzi la mtima

Idyani nyemba za impso mobwerezabwereza ndipo simungathe kufa ndi matenda a mtima, kupwetekedwa ndi mavuto ena okhudzana ndi mtima malinga ndi kafukufuku wa 2013 ^[6] . Amachepetsanso cholesterol ya LDL ndipo imalimbikitsa cholesterol ya HDL chifukwa chakupezeka kwa michere ya nyemba. Chifukwa chake, yambani kudya nyemba kuti muchepetse matenda amtima.

5. Amachepetsa chiopsezo cha khansa

Nyemba za impso zili ndi ma antioxidants ambiri omwe amatchedwa polyphenols ndipo amakhala ndi zinthu zotsutsana ndi zotupa zomwe zawonetsedwa kuti zimathandizira kuchepetsa chiopsezo cha khansa, atero kafukufuku ^[7] . Nyemba za impso ndi nyemba zina zimawonedwa ngati zakudya zolimbana ndi khansa komanso chifukwa zimatha kuthana ndi mitundu yonse ya khansa.

6. Kuteteza matenda a chiwindi chamafuta

Matenda a chiwindi amabwera pamene mafuta ambiri amapezeka mchiwindi. Kugwiritsa ntchito nyemba za impso kumatha kukulitsa thanzi la chiwindi ndikuchepetsa chiopsezo cha matenda a chiwindi wamafuta chifukwa chazida zambiri zomwe zimamangiriza zinyalala ndikuzitulutsa mthupi. Komanso, nyemba za impso ndizakudya zopatsa thanzi zomwe zimakhala ndi michere yambiri kuphatikiza vitamini E. Vitamini uyu amadziwika kuti amateteza matenda a chiwindi ^[8] .

7. Zimasintha chimbudzi ndi thanzi m'matumbo

Kodi nyemba za impso ndizabwino kugaya? Inde, ali momwemo chifukwa amakhala ndi michere yambiri yazakudya yomwe imathandizira kukhala ndi thanzi labwino komanso kupititsa patsogolo matumbo. Nyemba za impso zimalimbikitsanso thanzi m'matumbo mwa kukonza zotchinga m'matumbo ndikuwonjezera kuchuluka kwa mabakiteriya athanzi omwe amathandizira kupewa matenda okhudzana ndi m'matumbo. Komabe, pewani kumwa mopitirira muyeso nyemba za impso chifukwa zimatha kuyambitsa chibwibwi ndi mpweya ^[9] .

8. Zothandizira pakupanga mafupa ndi mano

Nyemba za impso zimakhala ndi phosphorous yochuluka yomwe imafunikira pakupanga mafupa ndi mano. Phosphorous imathandizanso kwambiri momwe thupi limagwiritsira ntchito chakudya ndi mafuta. Mulingo wambiri wa phosphorous m'thupi umathandizira kugwiritsa ntchito mchere winawake monga chitsulo, zinc, magnesium ndi calcium ^[10] .

9. Apt kwa amayi apakati

Nyemba za impso zimakhala ndi folate kapena folic acid, michere yofunikira yomwe imafunika panthawi yapakati ^{[khumi ndi chimodzi]} . Zomwe zimakhalapo zimathandiza kupewa zotupa za neural m'mimba mwa mwana panthawi yapakati. Kusakhala ndi nthawi yokwanira pa nthawi yapakati kumayambitsanso kufooka, kusowa kwa njala, kukwiya, ndi zina zambiri.

10. Amasunga khungu ndi tsitsi kukhala lathanzi

Popeza nyemba za impso zodzaza ndi ma antioxidants, zimatha kulimbana ndi zovuta zaulere ndikuchepetsa ukalamba wamaselo. Izi zimalepheretsa mapangidwe amakwinya, ndipo zimachiritsa ziphuphu. Kumbali inayi, nyemba za impso zokhala ndi chitsulo, zinc ndi zomanga thupi zimatha kuthandizira kutsitsa tsitsi lanu ndikupewa kuwonongeka kwa tsitsi ndi kuwonda ^[12] .

11. Kumapewa matenda oopsa

Nyemba za impso zimatha kuteteza kuthamanga kwa magazi chifukwa imakhala ndi magnesium, potaziyamu, mapuloteni komanso zakudya zamagetsi. Zakudya zonsezi zimathandiza kuti magazi aziyenda bwino. Kuphatikiza apo, magnesium ndi potaziyamu zimakulitsa mitsempha ndi mitsempha yamagazi ndikuonetsetsa kuti magazi akuyenda bwino kudzera mumitsempha, potero magazi amayenda bwino.

12. Zimathandizira kukumbukira

Nyemba za impso ndi gwero lalikulu la vitamini B1 (thiamine) lomwe limathandizira magwiridwe antchito ndikuwongolera kukumbukira. Thiamine zothandizira pakupanga acetylcholine, neurotransmitter yomwe imathandizira pakugwira bwino ntchito kwa ubongo ndikulimbikitsa kusinkhasinkha. Izi ndizothandiza pochepetsa chiopsezo cha matenda amisala ndi matenda a Alzheimer's ^[13] .

13. Zothandizira poizoni

Molybdenum ndi mchere womwe umapezeka mu nyemba za impso. Imakhala ngati detoxifier wachilengedwe pochotsa ma sulphites mthupi. Zomwe zili mu sulphite m'thupi zimatha kukhala zowopsa chifukwa zimayambitsa kukwiya kwa maso, khungu ndi khungu ^[14] . Komanso anthu omwe matupi awo sagwirizana ndi ma sulphite amayenera kukhala ndi nyemba za impso pafupipafupi kuti achepetse zizindikiro za chifuwa.

Momwe Mungapangire Nyemba za Impso Muzakudya Zanu

• Onjezani nyemba zophika mu supu, stews, casseroles ndi mbale za pasitala.
• Phatikizani nyemba za impso zophika pamodzi ndi nyemba zina kuti mupange saladi wokha wokha.
• Mutha kupanga macheza opangidwa ndi nyemba zophika zosakaniza tsabola wakuda, tomato ndi anyezi.
• Mutha kupanga nyemba za impso zosenda ndi zokometsera kuti mufalikire bwino mu sangweji.

Tsopano popeza mukudziwa zabwino za nyemba za impso, sangalalani nazo mu mawonekedwe owiritsa, ophika kapena osenda kuti mulandire zabwino zawo zathanzi.

1. [1]Kumar, S., Verma, A. K., Das, M., Jain, S. K., & Dwivedi, P. D. (2013). Matenda azovuta za nyemba za impso (Phaseolus vulgaris L.). Zakudya zabwino, 29 (6), 821-827.
2. [ziwiri]Papanikolaou, Y., & Fulgoni III, V. L. (2008). Kudya nyemba kumalumikizidwa ndi kudya michere yambiri, uced systolic magazi, kutsika kwa thupi, ndi chiuno chaching'ono mwa akulu: zotsatira kuchokera ku National Health and Nutrition Examination Survey 1999-2002. Zolemba pa American College of Nutrition, 27 (5), 569-576.
3. [3]Virtanen, H. E. K., Voutilainen, S., Koskinen, T., Mursu, J., Tuomainen, T.-P., & Virtanen, J. K. (2018). Kudya Mapuloteni Osiyanasiyana a Zakudya ndi Kuopsa Kwa Mtima Kulephera Mwa Amuna. Kuzungulira: Kulephera Kwa Mtima, 11 (6), e004531.
4. [4]Tharanathan, R.., & Mahadevamma, S. (2003). Mbewu zambewu —zopindulitsa pa thanzi la anthu. Zochitika mu Food Science & Technology, 14 (12), 507-518.
5. [5]Thorne, M. J., Thompson, L. U., & Jenkins, D. J. (1983). Zinthu zomwe zimakhudza kuchepa kwa wowuma komanso kuyankha kwa glycemic makamaka pofotokoza za nyemba. American Journal of Clinical Nutrition, 38 (3), 481-488.
6. [6]Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2013). Abstract MP21: kumwa mtedza ndi nyemba ndi chiopsezo cha matenda amtima, kupwetekedwa mtima, ndi matenda ashuga: kuwunika mwatsatanetsatane ndikuwunika meta.
7. [7]Moreno-Jiménez, MR, Cervantes-Cardoza, V., Gallegos-Infante, JA, González-La o, RF, Estrella, I., García-Gasca, T. de J.,… Rocha-Guzmán, NE (2015) . Kusintha kwa phenolic kosintha kwa nyemba zodziwika bwino: antioxidant ndi anti-inflammatory zotsatira m'matenda am'mimba am'matumbo. Zakudya Kafukufuku Wadziko Lonse, 76, 79-85.
8. [8]Vos, M. B., Colvin, R., Belt, P., Molleston, J. P., Murray, K. F., Rosenthal, P.,… Lavine, J. E. (2012). Kuphatikiza kwa Vitamini E, Uric Acid, ndi kapangidwe ka Zakudya ndi Mbiri Yake ya Ana NAFLD. Zolemba za Pediatric Gastroenterology ndi Nutrition, 54 (1), 90-96.
9. [9]Winham, D. M., & Hutchins, A. M. (2011). Malingaliro okhathamira kuchokera pakumwa kwa nyemba pakati pa akulu m'maphunziro 3 odyetsa. Zakudya Zabwino, 10 (1).
10. [10]Campos, M. S., Barrionuevo, M., Alférez, M. J. M., GÓMEZ-AYALA, A. Ê., Rodriguez-Matas, M. C., LOPEZÊALIAGA, I., & Lisbona, F. (1998). Kuyanjana pakati pa chitsulo, calcium, phosphorous ndi magnesium mu makoswe osakwanira azitsulo. Kafukufuku woyeserera, 83 (6), 771-781.
11. [khumi ndi chimodzi]Fekete, K., Berti, C., Trovato, M., Lohner, S., Dullemeijer, C., Souverein, O. W.,… Decsi, T. (2012). Zotsatira zakudya kwamankhwala pazotsatira zaumoyo mukakhala ndi pakati: kuwunikanso mwatsatanetsatane ndikuwunika meta pa kulemera kwa kubadwa, kulemera kwam'mimba komanso kutalika kwa nthawi yobereka. Zakudya Zabwino, 11 (1).
12. [12]Guo, E. L., & Katta, R. (2017). Zakudya ndi kutayika kwa tsitsi: zovuta zakusowa kwa michere ndi ntchito yowonjezerapo.Dermatology practical & conceptual, 7 (1), 1-10.
13. [13]Gibson, G. E., Hirsch, J. A., Fonzetti, P., Jordan, B. D., Cirio, R. T., & Mkulu, J. (2016). Vitamini B1 (thiamine) ndi dementia. Zolengeza za New York Academy of Science, 1367 (1), 21-30.
14. [14]Bold, J. (2012). Zomwe zimafunikira pakuwunika ndikuwongolera mphamvu ya sulphite. Gastroenterology ndi hepatology kuyambira pabedi kupita pa benchi, 5 (1), 3.

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