Nandolo Zakuda Zakuda (Cowpeas): Zambiri Zakudya Zakudya ndi Ubwino

Zamkati

• Mbiri yazakudya
• Zopindulitsa
• Thandizani kuchepa thupi
• Limbikitsani thanzi labwino
• Limbikitsani thanzi la mtima
• Momwe mungawaphatikizire pazakudya zanu
• Kusamalitsa
• Mfundo yofunika

Nandolo zamaso akuda, zomwe zimadziwikanso kuti nandolo, ndizobiriwira zomwe zimalimidwa padziko lonse lapansi.

Ngakhale adatchulidwa, nandolo wamaso akuda si nandolo koma ndi mtundu wa nyemba.

Amakhala otuwa kwambiri ndipo amakhala ndi malo akuda, abulauni, kapena ofiira ofanana ndi diso.

Nandolo zamaso akuda zimakhala zokoma, zokoma ndipo nthawi zambiri zimawoneka ngati chakudya chambiri ku India komanso pachikhalidwe chakumwera.

Nkhaniyi ikufotokoza zakudyedwe, phindu, ndi kagwiritsidwe ntchito ka nandolo wamaso akuda.

Mbiri yazakudya

Nandolo zamaso akuda ndizowonjezera michere yambiri, zimanyamula ma fiber ndi mapuloteni ambiri pakutumikira kulikonse.

Amakhalanso gwero la micronutrients angapo ofunikira, kuphatikiza folate, mkuwa, thiamine, ndi chitsulo.

Chikho chimodzi (magalamu 170) cha nandolo yophika ndi maso akuda chimakhala ndi zakudya zotsatirazi ():

• Ma calories: 194
• Mapuloteni: Magalamu 13
• Mafuta: 0,9 magalamu
• Ma carbs: 35 magalamu
• CHIKWANGWANI: Magalamu 11
• Zolemba: 88% ya DV
• Mkuwa: 50% ya DV
• Thiamine: 28% ya DV
• Chitsulo: 23% ya DV
• Phosphorus: 21% ya DV
• Mankhwala enaake a: 21% ya DV
• Nthaka: 20% ya DV
• Potaziyamu: 10% ya DV
• Vitamini B6: 10% ya DV
• Selenium: 8% ya DV
• Riboflavin: 7% ya DV

Kuphatikiza pa michere yomwe yatchulidwa pamwambapa, nandolo wamaso akuda ali ndi ma polyphenols ambiri, omwe ndi mankhwala omwe amateteza ma cell a antioxidants mthupi kuti ateteze kuwonongeka kwa maselo ndikuteteza kumatenda ().

Nandolo zamaso akuda zili ndi mapuloteni komanso fiber, komanso micronutrients monga folate, mkuwa, ndi thiamine.

Zopindulitsa

Nandolo zamaso akuda zalumikizidwa ndi zabwino zingapo zamankhwala.

Thandizani kuchepa thupi

Chifukwa cha zomwe zili ndi mapuloteni komanso zotsekemera zosungunuka, kuwonjezera nandolo wamaso akuda pazakudya zanu ndi njira yabwino yolimbikitsira kuchepa thupi.

Mapuloteni, makamaka, awonetsedwa kuti amachepetsa ma ghrelin, mahomoni omwe amachititsa kuti anthu azimva njala (,).

Pakadali pano, CHIKWANGWANI chosungunuka ndi mtundu wa ulusi womwe umapanga kusinthasintha kofanana ndi gel ndikusuntha kagayidwe kanu kogaya pang'onopang'ono kukuthandizani kuti muzimva kukhala okwanira pakudya ().

Malinga ndi kafukufuku wina mwa anthu 1,475, omwe amadya nyemba pafupipafupi amakhala ndi chiopsezo chotsika ndi 23% chowonjezera mafuta m'mimba komanso 22% chiopsezo chochepa kwambiri cha kunenepa kwambiri, poyerekeza ndi osagula ().

Kuwunikanso kwina kwamaphunziro 21 kunatsimikizira kuti kuphatikiza nyemba, monga nandolo wamaso akuda, mu zakudya zanu zitha kukhala njira yothandiza yochepetsera thupi ndipo zitha kuthandiza kuchepetsa kuchuluka kwamafuta amthupi ().

Limbikitsani thanzi labwino

Nandolo zamaso akuda ndizomwe zimasungunuka kwambiri, zomwe ndizofunikira kwambiri pokhudzana ndi thanzi labwino.

M'malo mwake, kafukufuku akuwonetsa kuti kuwonjezera kuchuluka kwa zakudya zosungunuka kumatha kuthandizira kupititsa patsogolo ndikuwonjezera pafupipafupi chopondapo mwa iwo omwe ali ndi kudzimbidwa ().

Kafukufuku wina akuwonetsa kuti fiber ingathandize kupewa zovuta zam'mimba, monga acid reflux, zotupa m'mimba, ndi zilonda zam'mimba ().

Zilonda zosungunuka zomwe zimapezeka mu nandolo zamaso akuda ndi zomera zina zitha kukhala ngati prebiotic, zomwe zimapangitsa kukula kwa mabakiteriya opindulitsa m'matumbo anu kuti athandizire microbome ().

Mabakiteriya opindulitsawa samangothandiza kugaya chakudya komanso awonetsanso kuti amachepetsa kutupa, kumalimbitsa chitetezo cha mthupi, komanso amachepetsa mafuta m'thupi ().

Limbikitsani thanzi la mtima

Kusangalala ndi nandolo wamaso akuda ngati gawo la chakudya chamagulu ndi njira yabwino kwambiri yothandizira kuti mtima wanu ukhale wathanzi komanso wamphamvu, chifukwa zingathandize kuchepetsa zoopsa zingapo za matenda a mtima.

Pakufufuza kumodzi kwamaphunziro 10, kudya nyemba zamtundu uliwonse kumalumikizidwa ndi kuchepa kwama cholesterol ndi LDL (oyipa), onse omwe atha kubweretsa ku matenda amtima ().

Kafukufuku wina mwa azimayi a 42 adawonetsa kuti kutsatira zakudya zonenepetsa zopatsa mphamvu ndi chikho chimodzi cha nyemba patsiku kwa masabata 6 kumachepetsa kwambiri kuzungulira kwa chiuno ndi triglyceride ndi kuthamanga kwa magazi, poyerekeza ndi gulu lolamulira ().

Kudya nyemba pafupipafupi kumamangiridwanso kuziphuphu, zomwe zingathandizenso kuchepetsa chiopsezo cha matenda amtima (,,).

Nandolo zamaso akuda zitha kuthandizira kukulitsa kuchepa kwa thupi, kusintha thanzi labwino, komanso kuthandizira kukhala ndi thanzi lamtima wabwino.

Momwe mungawaphatikizire pazakudya zanu

Kuphatikiza pa kukhala ndi nandolo wathanzi komanso wosangalatsa, nandolo wamaso akuda amasunthika kwambiri ndipo amasangalala nawo mumaphikidwe osiyanasiyana.

Ngati mukugwiritsa ntchito nyemba zouma, onetsetsani kuti muziviika m'madzi kwa maola osachepera 6, zomwe zimathandizira kuthamanga nthawi yophika ndikuwapangitsa kukhala osavuta kukumba.

Dziwani kuti nandolo zakuda ndi zouma zakuda zimasiyana ndi nyemba zina zouma nthawi yayitali kapena usiku m'madzi ozizira sikofunikira, koma nthawi yophika imatha kuchepetsedwa ngati itanyowetsedwa kwa maola 1-2 m'madzi otentha.

Kenaka, aphimbeni m'madzi kapena msuzi, abweretseni ku chithupsa, muchepetse kutentha, ndipo lolani nyemba kuti zizimila kwa mphindi 45, kapena mpaka zitapsa.

Zakudya zachikhalidwe chakumwera, nyemba zophika zimasakanizidwa ndi nyama, zonunkhira, ndi masamba obiriwira.

Komabe, amathandizanso kuwonjezera msuzi, mphodza, ndi saladi.

Nandolo zamaso akuda ndizothandiza kwambiri ndipo zimatha kuwonjezeredwa m'maphikidwe osiyanasiyana, kuphatikiza msuzi, mphodza, ndi masaladi.

Kusamalitsa

Kwa anthu ena, nandolo zamaso akuda zimatha kupweteketsa m'mimba, mpweya, ndi kuphulika chifukwa cha raffinose, mtundu wa fiber womwe ungathandizire kukugaya chakudya ().

Kuviika ndi kuphika nyemba zouma kumachepetsa raffinose ndikuwapangitsa kukhala osavuta kugaya ().

Mapiritsi ndi mapiritsi omwe angathandize kupewa mpweya komanso kuchepetsa zizindikilo amapezekanso m'masitolo ndi m'misika.

Nandolo zamaso akuda zilinso ndi mankhwala osagwiritsa ntchito zakudya, monga phytic acid, omwe amalumikizana ndi michere monga chitsulo, zinc, magnesium, ndi calcium komanso amateteza kuyamwa kwawo ().

Mwamwayi, kuthira ndi kuphika nandolo wamaso akuda musanadye kungachepetse kwambiri asidi awo a phytic ndikuthandizira kukulitsa kuyamwa kwa michere ().

Nandolo zamaso akuda ndizopanda mankhwala ndipo zimatha kuyambitsa vuto la kugaya kwa anthu ena. Komabe, kuviika ndi kuphika kungathandize kuchepetsa mavuto.

Mfundo yofunika

Nandolo zamaso akuda ndizopatsa thanzi kwambiri ndipo zimakhudzana ndi zabwino zambiri zathanzi.

Makamaka, atha kuthandiza kuthandizira kuchepa thupi, kukonza thanzi lamtima, komanso kulimbikitsa kugaya chakudya.

Amakhalanso osunthika, okoma, komanso osavuta kuphatikiza m'maphikidwe angapo ngati gawo la chakudya chopatsa thanzi.