Mitundu 7 Yosangalatsa Yamphukira Nyemba

Zamkati

• 1. Nyemba za impso zimera
• 2. Mphukira za mphodza
• 3. Mtola umamera
• 4. Chickpea amamera
• 5. Zipatso za nyemba za Mung
• 6. Zipatso za soya zimamera
• 7. Zipatso za nyemba za Adzuki
• Kuphuka malangizo
• Kusamala pakudya nyemba
• Mfundo yofunika

Kuphukira ndichinthu chachilengedwe chomwe chimayambitsa kumera kwa mbewu, tirigu, masamba, ndi nyemba.

Zipatso za nyemba ndizomwe zimakonda kudya masaladi ndi mbale zaku Asia monga ma fries, ndipo pali mitundu ingapo.

Mutha kupeza mitundu ingapo ya nyemba ku malo ogulitsira kwanuko kapena mumadziphukira nokha.

Kafukufuku akuwonetsa kuti kuphukira kumawonjezera mphamvu yazakudya pazakudya ndikukula kwa kapangidwe kake ndi zakudya zina, monga mapuloteni.

Kuphatikiza apo, mphukira zafotokozedwa ngati nyumba zopatsa thanzi zomwe zimakhala ndi zotsatira zolimbikitsa thanzi (,,).

Nayi mitundu isanu ndi iwiri yosangalatsa ya nyemba.

1. Nyemba za impso zimera

Nyemba za impso (Phaseolus vulgaris L.) ndi nyemba zosiyanasiyana zomwe zimadziwika ndi mawonekedwe ake a impso.

Zipatso zawo zimakhala ndi mapuloteni ambiri komanso mafuta ochepa komanso ma carbs. Chikho chimodzi (184 magalamu) cha nyemba za impso zikumera ():

• Ma calories: 53
• Ma carbs: 8 magalamu
• Mapuloteni: 8 magalamu
• Mafuta: 1 galamu
• Vitamini C: 79% ya Daily Value (DV)
• Zolemba: 27% ya DV
• Chitsulo: 8% ya DV

Ziphuphuzi zimakhalanso ndi melatonin, molekyulu yomwe thupi lanu limatulutsanso kuti lizitha kugona. Melatonin nawonso ali ndi ma antioxidant omwe amateteza thupi lanu ku zopitilira muyeso zaulere, zomwe ndi mankhwala owopsa omwe atha kuwononga maselo (,).

Pomwe thupi lanu limatulutsa melatonin mwachilengedwe, kupanga kwake kumachepa ndi msinkhu. Ochita kafukufuku amakhulupirira kuti milingo yotsika imatha kulumikizidwa ndi mavuto azaumoyo mukamakula ().

Kafukufuku wambiri amalumikiza kuchuluka kwa melatonin ndi chiopsezo chochepetsedwa cha matenda osachiritsika, monga mtundu wa 2 shuga ndi matenda amtima (,,,).

Kafukufuku wazaka 12 mwa azimayi 370 adazindikira kuti omwe ali ndi milingo yocheperako ya melatonin ali pachiwopsezo chachikulu cha matenda amtundu wa 2 ().

Pakadali pano, kafukufuku wina adapeza kuti atadyetsa makoswe chotsitsa cha nyemba za impso, magazi awo a melatonin adakwera ndi 16% ().

Komabe, kufufuza kwina mwa anthu ndikofunikira.

Nyemba za impso zomwe zimamera zimadya bwino zophika. Mutha kuwaphika, kuwatumiza, kapena kuwathamangitsa, kenako kuwawonjezera pazakudya monga stews ndi Zakudyazi.

Zipatso za nyemba za impso zimakhala ndi ma antioxidants ambiri, monga vitamini C ndi melatonin. Melatonin amakhulupirira kuti amachepetsa chiopsezo cha mtundu wachiwiri wa matenda ashuga ndi matenda amtima.

2. Mphukira za mphodza

Maluwa ndi nyemba zomwe zimabwera mumitundu yosiyanasiyana, zomwe zimatha kuphukira mosavuta kuti zikhale ndi thanzi labwino.

Chikho chimodzi (magalamu 77) a mapaketi a mphodza ():

• Ma calories: 82
• Ma carbs: Magalamu 17
• Mapuloteni: 7 magalamu
• Mafuta: 0,5 magalamu
• Vitamini C: 14% ya DV
• Zolemba: 19% ya DV
• Chitsulo: 14% ya DV

Njira yophukira imalimbikitsa mphodza za phenolic potulutsa 122%. Phenolic mankhwala ndi gulu la mankhwala ophera antioxidant omwe amatha kupereka mankhwala opatsirana khansa, odana ndi zotupa, komanso anti-allergenic (,).

Chifukwa cha kuchuluka kwa mphamvu ya antioxidant, ziphuphu za mphodza zingachepetse cholesterol cha LDL (choyipa), chomwe chimachulukitsa chiopsezo chanu chodwala matenda amtima, mtundu wa 2 shuga, ndi kunenepa kwambiri (,,).

Kafukufuku wina wamasabata asanu ndi atatu mwa anthu 39 omwe ali ndi matenda a shuga amtundu wa 2 adawonetsa kuti kudya chikho cha 3/4 (magalamu 60) a mphukira za mphodza tsiku lililonse kumachepetsa triglyceride ndi mafuta a cholesterol a LDL (oyipa) pomwe akuwonjezera cholesterol cha HDL (chabwino), poyerekeza ndi gulu lolamulira ( ).

Komabe, kafukufuku wina amafunika kuti athandizire izi.

Mosiyana ndi nyemba za nyemba za impso, mphukira za mphodza zimatha kusangalatsidwa zonse zophika kapena zosaphika. Yesani iwo pa saladi yomwe mumakonda kapena sangweji, kapena onjezerani ku supu kapena zophika.

Zipatso za Lentil zimanyamula ma antioxidants ambiri omwe amachepetsa kuchuluka kwama cholesterol. Izi, zitha kuthandiza kuchepetsa chiopsezo cha matenda amtima.

3. Mtola umamera

Zipatso za nandolo ndizodziwika bwino chifukwa cha kununkhira kwawo kokoma. Nandolo zonse zobiriwira ndi zachikasu zimatha kuphuka.

Ndiopatsa thanzi kwambiri, ndi 1 chikho (120 magalamu) atanyamula ():

• Ma calories: 149
• Ma carbs: Magalamu 33
• Mapuloteni: Magalamu 11
• Mafuta: 1 galamu
• Vitamini C: 14% ya DV
• Zolemba: 43% ya DV
• Chitsulo: 15% ya DV

Zipatso za nandolo zimakhala pafupifupi kawiri kuchuluka kwa folate (B9) ngati nandolo yaiwisi. Kuperewera kwa mavitaminiwa kumatha kubweretsa zovuta monga kubadwa kwa mtima ndi neural chubu (,).

Zilonda za Neural tube zimachitika mafupa ozungulira msana kapena chigaza cha mwana wanu samakula bwino, zomwe zimatha kubweretsa ubongo kapena msana kuwonekera pobadwa.

Kafukufuku akuwonetsa kuti kupatsidwa folic acid kumachepetsa kuchepa kwa ziphuphu za neural tube pakati pa azimayi azaka zoberekera (,).

Akatswiri azaumoyo amalimbikitsanso kudya zakudya zopatsa thanzi, monga nandolo womera.

Nsawawa zimapsa kwambiri kuposa momwe zimaphukira zambiri. Zimaphatikizana bwino ndi masamba obiriwira m'masaladi koma amathanso kukazinga.

Zipatso za nandolo zimadzaza ndi folate, michere yofunikira popewa kupindika kwa mtima ndi neural chubu.

4. Chickpea amamera

Zipatso za Chickpea ndizosavuta kupanga ndipo zimatenga masiku awiri kuti zimere, zomwe ndizofulumira.

Amanyamula mapuloteni ambiri kuposa ziphuphu zina ndipo amanyamula michere. Chikho chimodzi (140 magalamu) a mphukira za chickpea chimapereka ():

• Ma calories: 480
• Ma carbs: Magalamu 84
• Mapuloteni: 36 magalamu
• Mafuta: 8 magalamu
• Vitamini C: 5% ya DV
• Chitsulo: 40% ya DV

Chosangalatsa ndichakuti, kumera kwawonetsedwa kuti kumawonjezera kwambiri kuchuluka kwa isoflavone mu nsawawa kupitilira 100. Isoflavones ndi phytoestrogen - kapangidwe kazomera komwe kamatsanzira gawo la hormone estrogen (,,).

Popeza kuchuluka kwa estrogen kumayamba kutsika azimayi akafika kusamba, kudya zakudya zopatsa mphamvu za phytoestrogen kungathandize kuchepetsa zizindikilo za kutha msinkhu, kuphatikizapo kufooka kwa mafupa komanso kuchuluka kwa mafuta m'magazi ambiri (,).

Kafukufuku wamasiku 35 mu makoswe adazindikira kuti kuchuluka kwa nsawawa ya nankhuku kumachepetsa kwambiri kutayika kwa mafupa ().

Kafukufuku wina wamakoswe adatsimikiza kuti kudya masamba a chickpea tsiku lililonse kumachepetsa cholesterol yonse ndi milingo ya triglyceride pomwe kumawonjezera kuchuluka kwa cholesterol cha HDL (chabwino). Izi zikusonyeza kuti zikondamoyo zimatha kuteteza matenda amtima ().

Komabe, kufufuza kwaumunthu ndikofunikira.

Nsawawa zomwe zaphukira zimatha kudyedwa zosaphika ngati chotupitsa mwachangu komanso chopatsa thanzi kapena chophatikizika kuti chikhale chimbudzi chobiriwira. Amathanso kuphikidwa mu supu kapena ma veggie burger.

Ziphuphu za Chickpea zimakhala ndi mapuloteni ambiri komanso ma isoflavones, phytoestrogen omwe angathandize kuthana ndi kusamba kwa kusamba.

5. Zipatso za nyemba za Mung

Zipatso za nyemba za Mung ndi zina mwa nyemba zofala kwambiri.

Amachokera ku nyemba za mung, zomwe zimalimidwa makamaka ku East Asia komanso zotchuka m'malesitilanti ambiri akumadzulo.

Amakhala ndi ma calorie otsika kwambiri, okhala ndi chikho chimodzi (104 magalamu) chopereka ():

• Ma calories: 31
• Ma carbs: 6 magalamu
• Mapuloteni: 3 magalamu
• Vitamini C: 15% ya DV
• Zolemba: 16% ya DV
• Chitsulo: 5% ya DV

Kuphukira kumawonjezera nyemba za mungw flavonoid ndi vitamini C mpaka 7 ndi 24, motsatana. Izi zimathandizanso kuteteza antioxidant yawo ().

Kuphatikiza apo, kafukufuku wina amalumikiza ziphukazi ndi phindu lomwe lingachitike polimbana ndi kuwonongeka kwaulere ().

Momwemonso, kafukufuku woyeserera m'maselo amunthu omwe amathandizidwa ndi chotupachi adapeza poizoni m'maselo a khansa - osawonongeka m'maselo athanzi ().

Izi zati, kumbukirani kuti kufufuza kwa anthu ndikofunikira.

Zipatso za nyemba za Mung ndizofunikira kwambiri pazakudya zaku Asia motero zimakhala zabwino pazakudya monga mpunga wokazinga ndi masika oyenda.

Kuphukira kumawonjezera nyemba za mung antioxidant ntchito, zomwe zitha kuwonjezera mphamvu zawo zolimbana ndi khansa. Komabe, kufufuza kwina kuli kofunika.

6. Zipatso za soya zimamera

Zipatso za soya ndizofunikira kwambiri pazakudya zambiri zaku Korea. Amakula ndikumera nyemba za soya.

Chikho chimodzi (70 magalamu) a mapaketi a soya amaphukira ():

• Ma calories: 85
• Ma carbs: 7 magalamu
• Mapuloteni: 9 magalamu
• Mafuta: 5 magalamu
• Vitamini C: 12% ya DV
• Zolemba: 30% ya DV
• Chitsulo: 8% ya DV

Kuphukira kumachepetsa ma soya a phytic acid, omwe ndi mankhwala osokoneza bongo omwe amamangiriza ku mchere monga chitsulo, kuwononga kuyamwa kwawo. Mwachitsanzo, mkaka wa soya ndi tofu wopangidwa kuchokera kumera amakhala ndi 59% ndi 56% yocheperako phytic acid, motsatana, kuposa zinthu zomwe sizinaphukire (36,).

Chifukwa chake, zophukira za soya zimatha kupanga chitsulo chosakhala cha heme - mtundu wachitsulo chomwe chimapezeka muzomera - chopezeka mthupi lanu ().

Milingo yanu yachitsulo ikakhala yochepa, simungathe kupanga hemoglobin yokwanira - mapuloteni m'maselo ofiira ofiira omwe amatumiza mpweya mthupi lanu lonse. Izi zitha kubweretsa kuchepa kwa magazi m'thupi.

Kafukufuku wina wa miyezi 6 mwa atsikana 288 omwe ali ndi vuto losowa magazi m'thupi adapeza kuti omwe amamwa ma ola atatu (100 ml) amkaka wa soya patsiku adasintha kwambiri milingo ya ferritin, yomwe ndi protein yomwe imasunga chitsulo mthupi lanu ().

Momwemonso, kafukufuku wamasabata awiri mu makoswe omwe ali ndi vutoli adazindikira kuti chowonjezera cha soya chimakweza milingo yawo ya hemoglobin kukhala ya makoswe athanzi ().

Mwakutero, nyemba za soya zomwe zimamera zimatha kupewa komanso kuchiza matenda amtunduwu. Komabe, kufufuza kwina kuli koyenera.

Zipatso za soya zimakhala ndi mawonekedwe owuma komanso kukoma kwa nutty. Amakonda kudyedwa kuphika ndipo amawonjezera zokoma ku casseroles ndi stews.

Zipatso za soya zimathandizira kuti chitsulo chizipezekanso m'thupi lanu chifukwa chazinthu zochepa zotsutsa. Chifukwa chake, zimamera izi zimatha kuthandizira kuchepa kwa magazi m'thupi.

7. Zipatso za nyemba za Adzuki

Nyemba za Adzuki ndi nyemba zazing'ono zofiira zomwe zimalimidwa ku East Asia ndipo ndizofanana kwambiri ndi nyemba za mung.

Chikho chimodzi (133 magalamu) chotumizira mapaketi a nyemba za adzuki ():

• Ma calories: 466
• Ma carbs: Magalamu 84
• Mapuloteni: 31 magalamu
• Mafuta: 1 galamu
• Vitamini C: 17% ya DV
• Chitsulo: 40% ya DV

Monga momwe nyemba zambiri zimatulukira, nyemba za adzuki zomwe zimamera zimalimbikitsa ma phenolic antioxidant okhutira ndi 25%. Chomera chotchuka kwambiri cha phenolic m'maphukowa ndi sinapic acid ().

Sinapic acid ili ndi zinthu zambiri zolimbikitsa thanzi, kuphatikiza kuwongolera shuga m'magazi ndi anti-inflammatory, antibacterial, and anticancer zotsatira ().

Kafukufuku wa nyama akuwonetsa kuti sinapic acid imachepetsa kuchuluka kwa shuga m'magazi komanso kukana kwa insulin m'makoswe omwe ali ndi matenda ashuga (,).

Komabe, sizikudziwika bwinobwino ngati ziphuphu za nyemba za adzuki zimakhudzanso anthu. Maphunziro owonjezera amafunikira.

Zipatso za nyemba za Adzuki zimakhala ndi kukoma kwa mtedza ndipo zimatha kuwonjezeredwa zosaphika m'masaladi, zokutira, ndi ma smoothies. Muthanso kuphika iwo mu supu.

Zipatso za nyemba za Adzuki zimadzitama ndi sinapic acid, yomwe imathandizira kuwongolera shuga m'magazi. Komabe, kufufuza kwina kuli kofunika.

Kuphuka malangizo

Ngakhale mutha kugula nyemba zingapo m'malo ogulitsira ndi malo ogulitsa, mungafunikire kutulutsa mitundu ina panokha.

Poyamba, mufunika kugula nyemba zosaphika, zouma, kenako tsatirani izi.

1. Tsukani nyemba zanu kuti muchotse dothi kapena miyala. Ayikeni mu botolo lagalasi.
2. Dzazani 3/4 mtsukowo ndi madzi ozizira, kenako muuphimbe ndi nsalu kapena thumba ndikuteteza ndi labala.
3. Lolani nyemba zilowerere maola 8-24 kapena mpaka zitakulitsa kukula kwake kawiri. Kawirikawiri, mbewu zazikulu zimafuna zilowerere zazitali.
4. Tsanulira madzi mumtsuko, uwuphimbenso ndi nsalu, ndikuutembenuza kuti upitirize kukhetsa kwa maola angapo.
5. Muzimutsuka nyemba bwinobwino ndi kutsanulanso. Bwerezani sitepe iyi 2-3 patsiku kwa masiku 1-4 kapena mpaka zikamera.

Pamapeto pa njirayi, muyenera kuzindikira kuti zikumera zikumera kuchokera m'mbewu. Kutalika komaliza kwa ziphukazo kuli kwa inu - mukamazisunga nthawi yayitali mumtsuko, zimakula kwambiri.

Kusamala pakudya nyemba

Nthawi zambiri, zimamera ndi zakudya zosachedwa kuwonongeka.

Ali ndi chiopsezo chachikulu chotenga matenda a bakiteriya, monga kuchokera Salmonella kapena E. coli, chifukwa cha chinyezi chofunikira pakukula kwawo.

Onse Salmonella ndipo E. coli Zitha kuyambitsa poyizoni wazakudya, zomwe zimatha kuyambitsa kutsekula m'mimba, kusanza, komanso kupweteka m'mimba ().

Mwachitsanzo, kufalikira kwa matenda otsekula m'mimba ku 2011 ku Germany kunakhudza anthu 26 omwe akuti adadya zipatso ().

Olamulira amalimbikitsa kutsuka bwino zisanachitike, makamaka ngati mukufuna kuzidya zosaphika. Anthu omwe ali ndi chitetezo chamthupi chofooka, monga ana, achikulire, ndi amayi apakati, ayenera kumangodya zipatso zophika.

Zipatso zimakhala zosavuta kupanga kunyumba. Komabe, amalumikizidwa ndi poyizoni wazakudya chifukwa cha chiopsezo chachikulu chodetsa Salmonella ndipo E. coli. Muyenera kuwatsuka mokwanira kapena kuwaphika kuti muchepetse chiopsezo chotenga matenda.

Mfundo yofunika

Kuphukira ndi njira yachilengedwe yowonjezeretsa thanzi la nyemba, chifukwa kumawonjezera mphamvu ya antioxidant komanso kumachepetsa mphamvu zawo.

Mphukira imatha kukhala ndi maubwino angapo azaumoyo, kuphatikiza kuwongolera kwa magazi m'magazi, kuchepetsa kuchepa kwa msambo, komanso kuchepa kwa matenda amtima, kuchepa kwa magazi m'thupi, ndi zilema zobereka.

Zakudya zosangalatsa, zopatsa thanzi zimatha kuwonjezera kuwonjezera pa saladi yanu yotsatira kapena mwachangu.