Ko bhinzi nhema ine hutano nekurapa kwayo?

Ko bhinzi nhema ine hutano nekurapa kwayo?

Bhinzi nhema dzinowira pasi peboka rema legumes sechickpeas nenyemba, uye dzinodyiwa sechikamu chakakosha chekudya.

Bhinzi nhema dzinoonekwa sechikafu chakapfuma mune zvakawanda zvakakosha zvinovaka muviri, uye dzinozivikanwa kubatsira kudzivirira huwandu hwezvirwere, sekureva kweBoldsky webhusaiti, iyo ine chekuita nezvehutano.

Nutrients

Maererano neA USDA, magiramu ose e100 ebhinzi nhema ane 341 makorikori emasimba uye 11 gramu emvura pamwe chete zvinotevera:

• 21.6 g protein
• 15.5 g ye fiber
• 123 mg calcium
• 5.02 mg yesimbi
• 171 mg magnesium
• 352 mg yephosphorous
• 1480 mg potassium
• 5 mg sodium
• 3.65 mg ye zinc
• 3.2 mcg ye selenium
• 444 mcg folic acid
• 66.4 mg ye choline
• 17 IU yeVitamin A

Utano hunobatsira

1. Antioxidants

Nyemba nhema dzine zvakawanda zve phenolic compounds uye phytosterols, kusanganisira saponins, kaempferol, anthocyanins uye quercetin, iyo yose ine antioxidants ine simba guru. Mishonga iyi inoderedza kukuvadza kwemahara radicals mumuviri uye inopa dziviriro kubva kuzvirwere zvakaita seshuga, gomarara uye zvirwere zvakawanda zvinopisa.

2. Detoxing

Zvidzidzo zvinoratidza kuti ma legumes ane yakanyanya kunaka yemolybdenum, chinhu chakakosha icho chiri cofactor yema enzymes mazhinji, uye inobatsira kumisikidza akasiyana ma enzymes mumuviri anokonzera kuputsa xanthine, sulfite, uye hypoxanthin uye detoxifying akawanda anokuvadza makomisheni. Kubvisa huturu hwebhinzi nhema kunobatsira kuchenesa matumbu uye kuburitsa zvinhu zvakawanda zvine chepfu.

3. Mapuroteni uye makabhohaidhiretsi akaoma

Bhinzi nhema dzine huwandu hwakanaka hwemapuroteni uye makabhohaidhiretsi akaomarara anobatsira kupa muviri simba rakawanda kana wadyiwa. Inotaridzirwa seimwe yenzira dzakanakisisa kune zvigadzirwa zvenyama, ichipa akawanda amino acids akafanana nezvigadzirwa zvenyama asi nemafuta mashoma akazara uye cholesterol.

4. Anthocyanins

Hutano hunobatsira hwebhinzi nhema imhaka yekuwanda kweanthocyanins, chirimwa pigment ine antioxidant zvimiro, iyo inoita basa rakakosha mukuvandudza insulin mhinduro, kudzikisa cholesterol, uye kuderedza njodzi yegomarara uye zvimwe zvirwere zvakawanda. Inobatsirawo kunonoka zviratidzo zvekutanga zvekuchembera.

5. Macalorie mashoma

Bhinzi nhema dzinopa macalorie akakwana kune zvinokurudzirwa zvinodikanwa zvezuva nezuva zvemuviri. Zvinotorawo nguva yakareba kugaya, chinova chimwe chezvikonzero chikuru nei ichidzivirira spikes kamwe kamwe mumazinga eglucose uye inobatsira kuvandudza mamiriro echirwere cheshuga. Low-calorie bhinzi nhema, kana ikadyiwa zvine mwero, inobatsira mukubvisa huremu hwakawandisa uye kudzivirira akawanda metabolic syndrome zvirwere.

6. Yakakwirira mufiber

Bhinzi nhema dzine fiber yekudya, zvese zvinonyungudika uye zvisinganyunguriki. Fiber inobatsira nemabasa akakosha sekuvandudza gut microbiota, kubatsira kuonda, uye kuderedza njodzi yechirwere cheshuga uye zvimwe zvakawanda zvirwere zvekugaya uye metabolic.

Zvakanakira zvakasiyana

Mamwe emamwe mabhenefiti ehutano ebhinzi nhema anosanganisira:

• Kudzivirirwa kwezvipingamupinyi zvemwoyo uye zvirwere zvemwoyo.
• Inobatsira kuderedza njodzi yekufutisa.
• Deredza zvirwere zvakawanda zvinopisa.
• Inopa chemoprevention inogona kubatsira kurwisa njodzi yekenza.
• Inobatsira kuchengetedza mapfupa nemazino ane utano.

Nzira dzekugadzirira

Zvinokurudzirwa kunyura bhinzi nhema mumvura kwemaawa akati wandei wozodzishandisa pakubika, kubvisa mamwe mashuga mashoma, anogona kukonzera matambudziko emudumbu mushure mekudya.

Kunyura bhinzi nhema mumvura kunobatsira zvakare kuti chikafu chibude nyore kana chabikwa.

Bhinzi nhema dzinogona kuwedzerwa kune soups, curries, kana mamwe mabikirwo ekuzadza zvine hutano, asi chenjera kuti urege kuapedza.

Mimwe misoro: 

Unoita sei nemudiwa wako mushure mekudzoka kubva mukurambana?

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