10 Mapindu Osangalatsa A nyemba za Fava

Zamkati

• 1. Yodzaza ndi Zakudya Zamchere
• 2. Angathandize Ndi Zizindikiro Za Matenda a Parkinson
• 3. Angathandize Kuteteza Zofooka za Kubadwa
• 4. Khalani ndi Zakudya Zolimbikitsira Chitetezo Cha Mthupi
• 5. Phindu pa Thanzi Labwino
• 6. Atha Kukweza Zizindikiro Za Kuchepa Kwa magazi M'thupi
• 7. Mulole Kukweza Kuthamanga kwa Magazi
• 8. Mulole Zothandizira Kuchepetsa Kunenepa
• 9. Angathandize Kuchepetsa Cholesterol
• 10. Zosiyanasiyana komanso Zosavuta Kuonjezera Pazakudya Zanu
• Mfundo Yofunika Kwambiri

Nyemba za Fava - kapena nyemba zazikulu - ndi nyemba zobiriwira zomwe zimabwera mu nyemba.

Amakhala ndi kununkhira pang'ono, kwa nthaka ndipo amadyedwa ndi anthu padziko lonse lapansi.

Nyemba za Fava zimadzaza ndi mavitamini, mchere, ulusi ndi mapuloteni. Amaganiziridwa kuti amapereka zotsatira zochititsa chidwi zathanzi, monga kuyendetsa bwino magalimoto komanso chitetezo chamthupi.

Nazi maubwino khumi azaumoyo a nyemba za fava, zothandizidwa ndi sayansi.

1. Yodzaza ndi Zakudya Zamchere

Chifukwa cha kukula kwake, nyemba za fava zimanyamula michere yambiri.

Makamaka, ali ndi mapuloteni ambiri azomera, ma folate komanso mavitamini ndi michere yambiri. Amakhalanso ndi fiber zosungunuka zomwe zimatha kuthandiza kugaya ndi kutsitsa cholesterol (,).

Chikho chimodzi (magalamu 170) cha nyemba zophika chili ndi (3):

• Ma calories: 187 zopatsa mphamvu
• Ma carbs: Magalamu 33
• Mafuta: Ochepera 1 gramu
• Mapuloteni: Magalamu 13
• CHIKWANGWANI: 9 magalamu
• Zolemba: 40% ya Daily Value (DV)
• Manganese: 36% ya DV
• Mkuwa: 22% ya DV
• Phosphorous: 21% ya DV
• Mankhwala enaake a: 18% ya DV
• Chitsulo: 14% ya DV
• Potaziyamu: 13% ya DV
• Thiamine (vitamini B1) ndi Zinc: 11% ya DV

Kuphatikiza apo, nyemba za nyemba zimapereka zocheperako pafupifupi mavitamini B ena onse, calcium ndi selenium.

Nyemba za Fava ndizopatsa thanzi modabwitsa komanso ndi gwero labwino kwambiri la zinthu zosungunuka, mapuloteni, folate, manganese, mkuwa ndi micronutrients ingapo.

2. Angathandize Ndi Zizindikiro Za Matenda a Parkinson

Nyemba za Fava ndizolemera mu levodopa (L-dopa), gawo lomwe thupi lanu limatembenukira ku neurotransmitter dopamine ().

Matenda a Parkinson amayambitsa kufa kwa ma cell aubongo omwe amatulutsa dopamine, zomwe zimayambitsa kunjenjemera, zovuta zamagalimoto komanso kuyenda movutikira. Zizindikirozi nthawi zambiri zimachiritsidwa ndi mankhwala omwe ali ndi L-dopa ().

Choncho, kudya nyemba kungathandize ndi zizindikiro za matenda a Parkinson, ngakhale kuti kafukufuku ndi wochepa.

Kafukufuku wocheperako mwa anthu 11 omwe ali ndi matenda a Parkinson adapeza kuti kudya makapu 1.5 (250 magalamu) a nyemba pambuyo pa maola 12 popanda mankhwala kumathandizanso pamavuto am'magazi a dopamine ndikuyendetsa magalimoto ngati mankhwala a L-dopa ().

Kafukufuku wina mwa achikulire 6 omwe ali ndi matenda a Parkinson adawonetsa kuti kudya 100-200 magalamu - pafupifupi makapu 1-1.75 - a nyemba za fava ndi mankhwala a anti-Parkinson a carbidopa amathandizira kuzindikiritsa komanso kuphatikiza mankhwala azikhalidwe ().

Ngakhale zotsatirazi zikulonjeza, kafukufuku wina amafunika. Kumbukirani kuti ngakhale nyemba zambiri zili ndi L-dopa, siziyenera kugwiritsidwa ntchito m'malo mwa mankhwala.

Nyemba za Fava ndizolemera mu L-dopa, zomwe thupi lanu limasandulika kukhala dopamine. Popeza matenda a Parkinson amadziwika ndi ma dopamine ochepa, kudya nyemba kungathandize ndi zizindikilo. Komabe, kufufuza kwina pamutuwu ndikofunikira.

3. Angathandize Kuteteza Zofooka za Kubadwa

Nyemba za Fava zimadzaza ndi folate, michere yomwe imalimbikitsa kukula kwabwino kwa mwana.

Tsamba ndilofunikira pakupanga maselo ndi ziwalo. Mayi woyembekezera amafunikira zina zowonjezera pazakudya ndi zowonjezera kuti achepetse chiopsezo cha zotupa za neural tube, kapena zovuta zakukula kwa ubongo wa khanda lake ndi msana wa msana (,).

M'malo mwake, akuti ana opitilira 260,000 obadwa padziko lonse lapansi mu 2015 anali ndi ziphuphu za neural tube, zambiri zomwe mwina zimatha kupewedwa ndi chakudya chokwanira cha amayi ().

Kafukufuku m'modzi mwa azimayi opitilira 23,000 adapeza kuti zovuta zamaubongo ndi msana zinali 77% m'munsi mwa makanda a amayi omwe amadya kwambiri tsiku lililonse, poyerekeza ndi ana azimayi omwe amadya kwambiri ().

Ndi 40% ya DV yopezeka mu chikho chimodzi (170 magalamu), nyemba za fava ndizofunikira kwambiri kwa amayi apakati (3).

Nyemba za Fava zimadzaza ndi folate, michere yomwe imalimbikitsa kukula koyenera kwa ubongo ndi msana mwa makanda. Kudya kokwanira kwa amayi apakati kumathandiza kupewa zopindika za neural tube.

4. Khalani ndi Zakudya Zolimbikitsira Chitetezo Cha Mthupi

Kudya nyemba pafupipafupi kumalimbitsa chitetezo chamthupi chanu.

Makamaka, ali ndi mankhwala ambiri omwe angapangitse ntchito antioxidant. Antioxidants ndi ofunikira kuteteza chitetezo cha mthupi lanu, chifukwa amalimbana ndimankhwala osokoneza bongo omwe angayambitse kuwonongeka kwama cell ndi matenda (,,).

Kafukufuku wina wofufuza anapeza kuti kuchiza maselo am'mapapu amunthu ndi zotulutsa kuchokera ku nyemba za fava kumawonjezera antioxidant ntchito mpaka 62.5% ().

Kuphatikiza apo, nyemba za fava zimakhala ndi mankhwala omwe awonetsedwa kuti apititse patsogolo mphamvu ya antioxidant glutathione m'maselo amunthu ndikuchepetsa ukalamba wama cell (,).

Komabe, maphunzirowa adachitika m'maselo akutali omwe amathandizidwa ndi zotulutsa kuchokera ku nyemba za fava. Sizikudziwika bwinobwino ngati nyemba za fava zimakhudzanso anthu ndikamadya ngati gawo la chakudya.

Nyemba za Fava zimakhala ndi mankhwala omwe awonetsedwa kuti amalimbikitsa antioxidant zochitika za maselo amunthu m'maphunziro oyeserera. Popeza ma antioxidants amalimbikitsa chitetezo chamthupi, kudya nyemba kungalimbikitse chitetezo chokwanira, koma kafukufuku wina amafunika.

5. Phindu pa Thanzi Labwino

Nyemba za Fava ndizolemera mu manganese ndi mkuwa - michere iwiri yomwe ingalepheretse kutayika kwa mafupa (,).

Udindo wawo wathanzi silikudziwika, koma kafukufuku wamakoswe akuwonetsa kuti kuchepa kwa manganese ndi mkuwa kumatha kubweretsa kuchepa kwa mafupa ndikuwonjezera calcium excretion (,).

Kafukufuku waumunthu akuwonetsanso kuti manganese ndi mkuwa ndizofunikira pakulimba kwa mafupa.

Kafukufuku wa chaka chimodzi mwa azimayi omwe atha msinkhu omwe ali ndi mafupa ofooka adapeza kuti kutenga chowonjezera ndi manganese ndi mkuwa, komanso vitamini D, calcium ndi michere ina, kumathandizira mafupa ().

Kafukufuku wowonjezera wasonyeza kuti manganese ndi mkuwa kuphatikiza ndi calcium ndi zinc zitha kuteteza kufooka kwa mafupa mwa azimayi achikulire athanzi ().

Kafukufuku wazinyama ndi anthu akuwonetsa kuti manganese ndi mkuwa wokwanira - michere iwiri yomwe imapezeka mu nyemba zambiri - zitha kulimbikitsa mphamvu ya mafupa.

6. Atha Kukweza Zizindikiro Za Kuchepa Kwa magazi M'thupi

Kudya nyemba zachitsulo zolemera ndi chitsulo kungathandize ndi zizindikilo za kuchepa kwa magazi.

Iron imafunika kupanga hemoglobin, puloteni yomwe imathandizira maselo ofiira ofiira kunyamula mpweya kudzera mthupi lanu. Kuperewera kwachitsulo kumatha kubweretsa kuchepa kwa magazi, komwe kumadziwika ndi kutopa, kufooka, chizungulire komanso kupuma movutikira (24,).

Kafukufuku wina mwa azimayi achichepere 200 adapeza kuti iwo omwe adatinso kudya chitsulo chosakwanira amakhala ndi mwayi wochulukirapo kasanu ndi kamodzi poyerekeza ndi omwe amadya mokwanira ().

Kudya nyemba pafupipafupi ndi zakudya zina zazitsulo zopatsa chitsulo kumatha kukulitsa chitsulo m'magazi ndikuthandizira kusintha kwa magazi m'thupi ().

Komabe, nyemba za fava zimakhala ndi mtundu wachitsulo womwe umakhala ndi vitamini C wazakudya, monga zipatso za citrus kapena tsabola belu ().

Kuphatikiza apo, nyemba za fava sizikulimbikitsidwa kwa anthu omwe ali ndi vuto la chibadwa cha glucose-6-phosphate dehydrogenase, popeza kudya nyemba izi kumatha kubweretsa mtundu wina wamagazi wotchedwa hemolytic anemia (29,).

Kumwa nyemba pafupipafupi kumathandizanso kukulitsa chitsulo m'magazi ndikuwongolera kuchepa kwa magazi m'thupi komwe kumabwera chifukwa chodya chitsulo chochepa.

7. Mulole Kukweza Kuthamanga kwa Magazi

Nyemba za Fava zili ndi michere yambiri yomwe imatha kukonza thanzi la mtima.

Makamaka, ali ndi magnesium ndi potaziyamu yomwe imatha kupumula mitsempha yamagazi ndikupewa kuthamanga kwa magazi ().

Kafukufuku wowerengeka wasonyeza kuti Zakudya Zakudya Zoyimitsira Kutaya Matenda Oopsa (DASH) Zakudya, njira yodyera yomwe imalimbikitsa zakudya zomwe zili ndi potaziyamu ndi magnesium wambiri, imathandizira kuchepetsa kuthamanga kwa magazi (,,).

Kuphatikiza apo, kafukufuku wazaka 10 mwa azimayi 28,349 adapeza kuti omwe amadya kwambiri magnesium sangakhale ndi vuto lothamanga magazi kuposa omwe samadya mcherewu ().

Kutengera ndi kafukufukuyu, kudya zakudya zomwe zili ndi nyemba ndi zakudya zina zokhala ndi magnesium ndi potaziyamu zingachepetse kuthamanga kwa magazi ndikusintha thanzi la mtima.

Nyemba za Fava zimadzaza ndi magnesium ndi potaziyamu zomwe zingathandize kupumula mitsempha yamagazi ndikuchepetsa kuthamanga kwa magazi.

8. Mulole Zothandizira Kuchepetsa Kunenepa

Nyemba za Fava zitha kukhala zabwino m'chiuno mwanu.

Chikho chimodzi (170-gramu) chotumizira nyemba chimapereka magalamu 13 a mapuloteni ndi 9 magalamu a fiber - pama 187 calories okha (3).

Chakudya chokhala ndi mapuloteni ambiri komanso michere ingathandize kuti munthu akhale ndi chakudya chokwanira, chomwe chingapangitse kuti azidya pang'ono pang'ono komanso achepetse thupi (,).

Kafukufuku wocheperako mwa achikulire 19 adapeza kuti chakudya chokhala ndi 30% yama calories kuchokera ku protein chimachulukitsa kukhuta ndikuchepetsa kudya kwa kalori tsiku lililonse ndi ma 441 calories pafupifupi, poyerekeza ndi zakudya zomwe zili ndi ma calories ochepa koma 15% yokha kuchokera ku protein () .

Kafukufuku wina wazaka zinayi mwa anthu 522 adawonetsa kuti omwe adadya zakudya zopatsa mphamvu zopitilira 15 magalamu a fiber pa ma calories 1 000 adataya ma kilogalamu oposa 2.4 kuposa omwe adadya zakudya zopanda michere ().

Chifukwa chake, kuwonjezera nyemba zamtundu wa protein ndi fiber zopatsa thanzi pazakudya zanu zitha kukuthandizani kukwaniritsa zolinga zanu zokuchepetsa thupi.

Kudya zakudya zomwe zili ndi mapuloteni ambiri ndi fiber - monga nyemba za fava - zitha kukuthandizani kuti muchepetse thupi ndikudya ma calories ochepa.

9. Angathandize Kuchepetsa Cholesterol

Mitundu yambiri yamtundu wa nyemba imasungunuka ndipo imathandizira kutsika kwa cholesterol.

Zilonda zosungunuka zimatha kulimbikitsa matumbo kuyenda bwino ndikumwa madzi m'matumbo anu, ndikupanga chinthu chonga gel ndikuchepetsa chopondapo chanu ().

Itha kumanganso ndikuchotsa cholesterol mthupi lanu. M'malo mwake, kafukufuku wowerengeka wasonyeza kuti zotsekemera zosungunuka zitha kuthandiza kutsitsa magazi m'magazi mwa onse achikulire athanzi komanso omwe ali ndi milingo yokwera (,).

Kafukufuku wa miyezi itatu mwa achikulire 53 athanzi adapeza kuti omwe amadya magalamu awiri owonjezera osungunuka tsiku lililonse adatsika ndi 12.8% ya cholesterol "LDL" yoyipa, pomwe gulu lomwe lidadya zochepa sizinasinthe mu LDL yawo magawo ().

Kuphatikiza apo, kuwunikanso maphunziro 10 omwe amayang'ana kwambiri kuchuluka kwa michere yokhala ndi michere yamafuta m'magazi a cholesterol adapeza kuti zakudya zomwe zimaphatikizira mtundu uwu wazakudya zimalumikizidwa ndi kuchepa pang'ono kwathunthu komanso "koyipa" kwama cholesterol a LDL ().

Ngati mukuyesera kukweza mafuta anu, kuwonjezera nyemba ku zakudya zanu zingakhale zopindulitsa.

Nyemba za fava zimakhala ndi zinthu zambiri zosungunuka zomwe zimatha kumangirira ndi kuchotsa mafuta m'thupi lanu. Mitundu imeneyi yawonetsanso kuti imachepetsa cholesterol m'mwazi.

10. Zosiyanasiyana komanso Zosavuta Kuonjezera Pazakudya Zanu

Nyemba za Fava zitha kukhala zowonjezera kuwonjezera pa chakudya ndi zokhwasula-khwasula.

Kuti muwakonzekere, yambani pochotsa nyemba zobiriwira zosadetsedwa. Kenako, wiritsani nyemba kwa masekondi 30 musanazisamutsire m'mbale ndi madzi oundana. Izi zichepetsera zokutira zakunja, ndikupangitsa kuti zizivuta kuzimiririka.

Nyemba zosenda zimatha kusungunuka ndikuziphika mumafuta a maolivi ndi zokometsera kuti zizidya kwathunthu, kapena kuphwanyidwa kuti zidye pamwamba pa mkate kapena mbale zina.

Kuti muwotche nyemba, wiritsani kwa mphindi 30, zitseni ndikuwonjezera maolivi ndi zokometsera. Bzalani nyemba pa pepala lophika ndikuphika kwa mphindi 30 pa 375 ℉ (190 ℃).

Nyemba zophikidwa zophika zitha kuwonjezeredwa m'masaladi, mbale za mpunga, risotos, pasitala, msuzi ndi pizza.

Nyemba za Fava ziyenera kuchotsedwa ku nyemba zawo ndi zokutira panja musanadye. Nyemba zotentha kapena zokazinga zimatha kuwonjezeredwa pazakudya zosiyanasiyana komanso zokhwasula-khwasula.

Mfundo Yofunika Kwambiri

Nyemba za Fava zimadzaza ndi michere ndipo zimatha kukupatsani thanzi labwino.

Kudya nyemba izi pafupipafupi kumatha kukhala ndi phindu pazizindikiro za matenda a Parkinson, kumathandiza kupewa kupunduka, kubweretsa chitetezo chamthupi, kuthandizira kuchepetsa thupi komanso kutsika kwa mafuta m'thupi komanso kuthamanga kwa magazi.

Komabe, kafukufuku ali ndi malire ndipo maphunziro owonjezera pazotsatira za nyemba paumoyo waumunthu amafunikira.

Ngakhale zili choncho, ndizabwino komanso zowonjezerapo kuwonjezera pa chakudya chopatsa thanzi.