Kodi nyemba zobiriwira zosaphika ndi zotetezeka kuti zingadye?

Zamkati

• Chifukwa chiyani muyenera kupewa nyemba zobiriwira zobiriwira
• Ubwino wophika nyemba zobiriwira
• Momwe mungakonzekerere nyemba zobiriwira
• Mfundo yofunika

Nyemba zobiriwira - zomwe zimadziwikanso kuti nyemba zazingwe, nyemba zosakhwima, nyemba zaku France, ma emotes, kapena ma haricots - ndi veggie yopyapyala, yopindika yokhala ndi nthanga zazing'ono mkati mwa nyemba.

Amapezeka pamasaladi kapena mbale zawo, ndipo anthu ena amawadya zosaphika.

Komabe, chifukwa ndi mbewu zambewu, anthu ena amakhala ndi nkhawa kuti ali ndi mankhwala omwe amatha kukhala owopsa akadya yaiwisi - pomwe ena amati nyemba zobiriwira zosaphika zimakhala zathanzi popeza kuziphika kumabweretsa kuchepa kwa michere.

Nkhaniyi ikufotokoza ngati mungadye nyemba zobiriwira zosaphika.

Chifukwa chiyani muyenera kupewa nyemba zobiriwira zobiriwira

Monga nyemba zambiri, nyemba zobiriwira zobiriwira zili ndi lectins, puloteni yomwe imagwira ntchito ngati mankhwala ophera tizilombo ().

Komabe, ngati mudya, lectins imagonjetsedwa ndi michere ya m'mimba. Chifukwa chake, zimamangirira pamwamba pama cell am'mimba mwanu, ndikupangitsa zizindikilo monga nseru, kutsegula m'mimba, kusanza, ndi kuphulika ngati zidya kwambiri ().

Zitha kuwonongera m'matumbo mwanu ndikusokoneza mabakiteriya ochezeka m'matumbo anu. Kuphatikiza apo, zimasokoneza chimbudzi ndi kuyamwa kwa michere, ndichifukwa chake amadziwika kuti antinutrients ().

Nyemba zina zimanyamula lectin wokwera kuposa ena, kutanthauza kuti ena amakhala otetezeka kudya zosaphika ().

Komabe, kafukufuku akusonyeza kuti nyemba zobiriwira zosungira zimakhala ndi 4.8-1,100 mg wa lectin pa nthano 3.5 (100 magalamu) a mbewu. Izi zikutanthauza kuti amasiyana ndi ma lectins otsika kwambiri mpaka okwera kwambiri (,).

Chifukwa chake, ngakhale kudya nyemba zobiriwira zobiriwira kungakhale kotetezeka, ndibwino kuzipewa kuti zipewe poizoni.

Nyemba zobiriwira zosaphika zimakhala ndi lectins, zomwe zimatha kuyambitsa zizindikilo monga nseru, kutsegula m'mimba, kusanza, kapena kutupira. Mwakutero, simuyenera kuzidya zosaphika.

Ubwino wophika nyemba zobiriwira

Anthu ena amati kuphika nyemba zobiriwira kumabweretsa kuchepa kwa michere.

Zowonadi, kuphika kumachepetsa zomwe zili ndi mavitamini osungunuka m'madzi, monga folate ndi vitamini C, omwe amathandiza kupewa zovuta zakubadwa ndi kuwonongeka kwama cell, motsatana (5,,).

Komabe, kuphika kumapereka maubwino angapo, monga kulawa kwabwino, kugaya chakudya, komanso kuchuluka kwa kupezeka kwa mitundu ingapo yazomera zopindulitsa.

Kuphatikiza apo, ma lectins ambiri a nyemba zobiriwira zosaphika samayatsidwa akaphikidwa kapena kuphika ku 212 ° F (100 ° C) ().

Kafukufuku akuwonetsa kuti kuphika nyemba zobiriwira kumatha kuwonjezera ma antioxidant - makamaka magulu amphamvu a carotenoids monga beta carotene, lutein, ndi zeaxanthin (,).

Ma antioxidants amateteza ma cell anu ku mamolekyulu osakhazikika omwe amatchedwa ma radicals aulere, omwe amatha kuwonjezera matenda ().

Kuphatikiza apo, kuphika kumatha kukulitsa kupezeka kwa kupezeka kwa nyemba zobiriwira za isoflavone. Izi zimalumikizidwa ndi maubwino angapo azaumoyo, kuphatikiza chitetezo ku matenda amtima komanso chiwopsezo chochepa cha khansa zina (,,).

Ponseponse, zabwino zophika veggie izi zimaposa zovuta.

Kuphika nyemba zobiriwira kumachepetsa mavitamini ena, koma kumawonjezera kuchuluka kwa ma antioxidants monga carotenoids ndi isoflavones. Makamaka, kuphika kumayambitsanso ma lectin owopsa.

Momwe mungakonzekerere nyemba zobiriwira

Nyemba zobiriwira zimapezeka m'njira zosiyanasiyana, kuphatikizapo mwatsopano, zamzitini, ndi mazira.

Mutha kuwakonzekeretsa m'njira zingapo. Monga mwalamulo, ndibwino kuti muzitsuka musanaphike, koma palibe chifukwa choziviika usiku wonse. Mwinanso mungafunike kudula malangizo kuti muchotse zolimba.

Nazi njira zitatu, zosavuta kuphika nyemba zobiriwira:

• Wophika. Lembani mphika waukulu ndi madzi ndipo mubweretse ku chithupsa. Onjezani nyemba zobiriwira ndikuzimiritsa kwa mphindi 4. Sakanizani ndi nyengo ndi mchere ndi tsabola musanatumikire.
• Kutentha. Dzazani mphika ndi 1 cm (2.5 cm) wamadzi ndikuyikapo basiketi pamwamba. Phimbani mphikawo ndikubweretsa madziwo kwa chithupsa. Ikani nyemba ndikuchepetsa kutentha. Cook yophimbidwa kwa mphindi ziwiri.
• Kusungunuka. Ikani nyemba zobiriwira mu mbale yotetezedwa ndi microwave. Onjezerani supuni 2 (30 mL) zamadzi ndikuphimba ndi zokutira pulasitiki. Microwave kwa mphindi zitatu ndikuyesa kudzipereka musanatumikire. Samalani ndi nthunzi yotentha mukamachotsa pulasitiki.

Amakhala odziyimira pawokha, amaponyedwa mu saladi, kapena kuwonjezeredwa ku supu, mphodza, ndi casseroles.

Kuwiritsa, kuwotcha, ndi ma microwaving ndi njira zabwino zophikira nyemba zobiriwira pasanathe mphindi zisanu. Idyani okha kapena mu saladi kapena masangwe.

Mfundo yofunika

Ngakhale maphikidwe ena amafuna nyemba zobiriwira zobiriwira, kuzidya zosaphika kumatha kuyambitsa nseru, kutsegula m'mimba, kutupira, ndi kusanza chifukwa cha lectin.

Mwakutero, ndibwino kupewa nyemba zobiriwira zobiriwira.

Kuphika sikuti kumangotulutsa ma lectin awo komanso kumawonjezera kukoma kwawo, kaphatikizidwe kake, komanso mphamvu ya antioxidant.

Nyemba zobiriwira ndizosavuta kukonzekera ndipo zimatha kusangalala ndi iwo okha ngati mbali kapena chotupitsa - kapena kuwonjezeredwa ku supu, saladi, ndi casseroles.