Nyemba za Impso 101: Zakudya Zakudya Zamtengo Wapatali ndi Ubwino Wathanzi

Zamkati

• Mfundo zokhudza thanzi
• Mapuloteni
• Ma carbs
• Zingwe
• Mavitamini ndi mchere
• Zomera zina
• Kuchepetsa thupi
• Ubwino wina wathanzi wa nyemba za impso
• Kupititsa patsogolo kuwongolera shuga
• Kupewa khansa ya m'matumbo
• Zowonongeka
• Nyemba ya impso yaiwisi yaiwisi
• Zosakaniza mu nyemba za impso
• Kudzikweza ndi kuphulika
• Mfundo yofunika

Nyemba za impso ndi nyemba zosiyanasiyana (Phaseolus vulgaris), nyemba zaku Central America ndi Mexico.

Nyemba wamba ndi chakudya chofunikira komanso gwero lalikulu la mapuloteni padziko lonse lapansi.

Pogwiritsidwa ntchito pazakudya zosiyanasiyana, nyemba za impso nthawi zambiri zimadyedwa zophika bwino. Nyemba za impso zosaphika kapena zosaphika ndizoopsa, koma nyemba zokonzedwa bwino zitha kukhala gawo labwino la chakudya chopatsa thanzi ().

Amabwera mumitundu ndi mitundu yosiyanasiyana, kuphatikiza zoyera, zonona, zakuda, zofiira, zofiirira, zamawangamawanga, zamizeremizere, ndi zamawangamawanga.

Nkhaniyi ikukuuzani zonse zomwe muyenera kudziwa za nyemba za impso.

Mfundo zokhudza thanzi

Nyemba za impso zimapangidwa ndi ma carbs ndi ma fiber koma zimathandizanso ngati gwero labwino la mapuloteni.

Zakudya zabwino za ma ounike 3.5 (100 magalamu) a nyemba za impso zophika ndi izi:

• Ma calories: 127
• Madzi: 67%
• Mapuloteni: 8.7 magalamu
• Ma carbs: 22.8 magalamu
• Shuga: 0.3 magalamu
• CHIKWANGWANI: 6.4 magalamu
• Mafuta: 0,5 magalamu

Mapuloteni

Nyemba za impso zimakhala ndi mapuloteni ambiri.

Ma ounces 3.5 okha (100 magalamu) a nyemba za impso zophika amadzitamandira pafupifupi magalamu 9 a mapuloteni, omwe amakhala ndi 27% ya mafuta okwanira ().

Ngakhale chakudya chopatsa thanzi cha nyemba chimakhala chotsika poyerekeza ndi cha mapuloteni azinyama, nyemba ndi njira yotsika mtengo kwa anthu ambiri.

M'malo mwake, nyemba ndi imodzi mwazinthu zolemera kwambiri zopangira zomanga thupi, zomwe nthawi zina zimatchedwa "nyama ya munthu wosauka" (3).

Mapuloteni omwe amaphunziridwa kwambiri mu nyemba za impso ndi phaseolin, omwe amatha kuyambitsa mavuto ena mwa anthu ena (,).

Nyemba za impso zimakhalanso ndi mapuloteni ena monga lectins ndi protease inhibitors (6).

Ma carbs

Nyemba za impso zimapangidwa ndi ma carbs owuma, omwe amawerengera pafupifupi 72% ya mafuta okwanira ().

Wowuma amapangidwa ndi maunyolo ataliatali a shuga mu mtundu wa amylose ndi amylopectin (3).

Nyemba zili ndi kuchuluka kwa amylose (30-40%) poyerekeza ndi zakudya zina zambiri zomwe zimatulutsa wowuma. Amylose samatha kugaya ngati amylopectin (,).

Pachifukwa ichi, wowuma nyemba ndi carb yotulutsa pang'onopang'ono. Chimbudzi chake chimatenga nthawi yayitali, ndipo chimayambitsa kuchepa kwa shuga m'magazi kuposa ma starches ena, ndikupangitsa nyemba za impso kukhala zopindulitsa makamaka kwa anthu omwe ali ndi matenda a shuga achiwiri.

Nyemba za impso zimakhala zochepa kwambiri pa glycemic index (GI), yomwe ndi njira yomwe zakudya zimakhudzira kuchuluka kwa shuga wamagazi mukatha kudya ().

M'malo mwake, wowuma nyemba zimathandizanso pakukula kwa shuga wamagazi kuposa zakudya zina zambiri zamafuta ambiri (,).

Zingwe

Nyemba za impso zimakhala ndi fiber.

Amakhala ndi wowuma wowuma, womwe ungathandize pakuwongolera kunenepa ().

Nyemba za impso zimaperekanso ulusi wosasungunuka wotchedwa alpha-galactosides, womwe ungayambitse matenda otsekula m'mimba komanso kupsa mtima kwa anthu ena (,).

Onse olimba wowuma ndi alpha-galactosides amagwira ntchito ngati ma prebiotic. Ma prebiotic amayenda m'mimba mwanu mpaka amafika kumtunda, komwe amapsa ndi mabakiteriya opindulitsa (,).

Kutentha kwa ulusi wabwinowu kumapangitsa kuti pakhale ma fatty chain acids (SCFAs), monga butyrate, acetate, ndi propionate, omwe amatha kukonza thanzi la m'matumbo ndikuchepetsa chiopsezo cha khansa ya m'matumbo (,,).

Nyemba za impso ndi zina mwa magwero abwino kwambiri a mapuloteni obzala mbewu. Amakhalanso ndi ulusi wathanzi, womwe umachepetsa shuga m'magazi ndikulimbikitsa thanzi la m'matumbo.

Mavitamini ndi mchere

Nyemba za impso zimakhala ndi mavitamini ndi michere yambiri, kuphatikiza (,,,,):

• Molybdenum. Nyemba zili ndi molybdenum wambiri, womwe umapezeka kwambiri mu mbewu, nyemba ndi nyemba.
• Achinyamata. Amatchedwanso folic acid kapena vitamini B9, folate imawonedwa kuti ndi yofunika kwambiri panthawi yapakati.
• Chitsulo. Mchere wofunikirawu uli ndi ntchito zambiri zofunika mthupi lanu. Iron imatha kuyamwa bwino nyemba chifukwa cha phytate.
• Mkuwa. Izi antioxidant trace element nthawi zambiri zimakhala zochepa pakudya kwakumadzulo. Kuwonjezera pa nyemba, zakudya zabwino kwambiri zamkuwa ndizo nyama zam'thupi, nsomba, ndi mtedza.
• Manganese. Njirayi imapezeka muzakudya zambiri, makamaka mbewu zonse, nyemba, zipatso, ndi ndiwo zamasamba.
• Potaziyamu. Chakudya chofunikira ichi chimatha kukhala ndi zotsatira zabwino paumoyo wamtima.
• Vitamini K1. Amadziwikanso kuti phylloquinone, vitamini K1 ndikofunikira pakuwundana kwamagazi.

Nyemba za impso ndizochokera ku mavitamini ndi mchere wambiri, monga molybdenum, folate, iron, mkuwa, manganese, potaziyamu, ndi vitamini K1.

Zomera zina

Nyemba za impso zili ndi mitundu yambiri yazomera, kuphatikizapo (24,,,,,,):

• Maofesi. Gulu la ma antioxidants omwe amapezeka kwambiri mu nyemba za soya, ma isoflavones amagawidwa ngati phytoestrogens chifukwa chofanana ndi mahomoni achikazi, estrogen.
• Anthocyanins. Banja ili la antioxidants lokongola limapezeka pakhungu la nyemba za impso. Mtundu wa nyemba zofiira impso makamaka chifukwa cha anthocyanin yotchedwa pelargonidin.
• Phytohaemagglutinin. Mapuloteni owopsawa amapezeka kwambiri mu nyemba za impso zosaphika, makamaka mitundu yofiira. Itha kuthetsedwa kudzera kuphika.
• Phytic asidi. Amapezeka mu njere zonse zodyedwa, phytic acid (phytate) imasokoneza mayamwidwe anu amchere, monga iron ndi zinc. Ikhoza kuchepetsedwa ndikuthira, kuphukira, kapena kuthira nyemba.
• Oseketsa otsekemera. Kalasi ya lectins, yomwe imadziwikanso kuti alpha-amylase inhibitors, ma starch blockers amalepheretsa kapena kuchedwetsa kuyamwa kwa ma carbs m'magawo am'mimba koma amalephera kuphika.

Nyemba za impso zimakhala ndi mitundu yosiyanasiyana yazomera. Phytohaemagglutinin ndi lectin wa poizoni yemwe amapezeka mu nyemba zosaphika zosaphika bwino.

Kuchepetsa thupi

Kulemera kwambiri ndi kunenepa kwambiri ndi mavuto akulu azaumoyo, omwe amabwera chifukwa chowopsa cha matenda osiyanasiyana.

Kafukufuku wowerengeka amawonetsa kuti kumwa nyemba kumachepetsa kwambiri kunenepa kwambiri komanso kunenepa kwambiri (,).

Kafukufuku wa miyezi iwiri mwa achikulire okwana 30 onenepa pa chakudya chochepetsera thupi adawonetsa kuti kudya nyemba ndi nyemba zina kanayi pa sabata zidapangitsa kuti muchepetse thupi kuposa chakudya chopanda nyemba ().

Kuwunikanso kwaposachedwa kwamaphunziro a 11 kudapezanso umboni wotsimikizira koma sanathe kupeza yankho lolimba ().

Njira zosiyanasiyana zitha kupindulitsa pa nyemba pakuchepetsa thupi. Izi zimaphatikizapo ulusi, mapuloteni, ndi mankhwala osokoneza bongo.

Zina mwazomwe zimaphunziridwa kwambiri mu nyemba za impso zosaphika ndi ma starch blockers, gulu la mapuloteni omwe amalepheretsa kapena kuchepetsa kugaya ndi kuyamwa kwa carbs (wowuma) kuchokera kumagawo am'mimba ().

Oseketsa otsekemera, opangidwa kuchokera ku nyemba zoyera za impso, amawonetsa kuthekera kwina kolemetsa (,,).

Komabe, kuwira kwa mphindi 10 kumalepheretsa wowuma wowonjezera, kuthetseratu zotsatira zake mu nyemba zophika bwino ().

Ngakhale zili choncho, nyemba za impso zophika zimapereka mankhwala angapo ochepetsa kunenepa, kuwapangitsa kukhala owonjezera kuwonjezera pazakudya zabwino zolemetsa.

Nyemba za impso zili ndi mapuloteni komanso fiber ndipo zimakhala ndi zomanga thupi zomwe zimatha kuchepetsa chimbudzi (carbs), zonse zomwe zingathandize kuchepetsa thupi.

Ubwino wina wathanzi wa nyemba za impso

Kupatula pakuchepetsa kuchepa thupi, nyemba za impso zitha kukhala ndi maubwino angapo mukaziphika bwino ndikukonzekera.

Kupititsa patsogolo kuwongolera shuga

Popita nthawi, shuga wambiri m'magazi amatha kukulitsa chiopsezo cha matenda ambiri, monga matenda amtima. Chifukwa chake, kuchepetsa kuchuluka kwa shuga m'magazi mukatha kudya kumawerengedwa kuti ndi kothandiza paumoyo.

Pokhala olemera mu mapuloteni, ma fiber, ndi ma carbs omwe amatulutsa pang'onopang'ono, nyemba za impso zimathandiza kwambiri pakukhala ndi shuga wathanzi.

Ali ndi gawo lotsika la GI, zomwe zikutanthauza kuti kukwera kwanu shuga wamagazi mukatha kudya ndikotsika komanso pang'onopang'ono ().

M'malo mwake, nyemba ndizabwino kuwongolera shuga wamagazi kuposa magwero azakudya zambiri a carbs (,,,,).

Kafukufuku wowerengeka akuwonetsa kuti kudya nyemba kapena zakudya zina zochepa za glycemic kumachepetsa chiopsezo chanu cha mtundu wachiwiri wa shuga (,,).

Kudya zakudya zochepa za glycemic kungathandizenso kuchepetsa shuga m'magazi mwa anthu omwe ali kale ndi matenda ashuga amtundu wa 2 ().

Ngakhale mutakhala kuti mulibe vutoli, kuwonjezera nyemba ku zakudya zanu kumathandizira kuti shuga azikhala bwino, kuteteza thanzi lanu lonse, komanso kuchepetsa chiopsezo cha matenda ambiri.

Kupewa khansa ya m'matumbo

Khansa ya m'matumbo ndi imodzi mwazofala kwambiri za khansa padziko lonse lapansi.

Kafukufuku wowonera amalumikiza kudya kwa nyemba, kuphatikiza nyemba, zomwe zimachepetsa khansa ya m'matumbo (,).

Izi zimathandizidwa ndi mayeso a mayeso a chubu ndi nyama (,,,).

Nyemba zimakhala ndi michere yambiri ndi ulusi womwe ungakhale ndi zotsatira za anticancer.

Mitambo, monga starch yolimbana ndi alpha-galactosides, imadutsa mpaka kumtunda kwanu, komwe imawotcha ndi mabakiteriya ochezeka, zomwe zimapangitsa kuti SCFAs () ipangidwe.

Ma SCFAs ngati butyrate amatha kusintha thanzi la m'matumbo ndikuchepetsa chiopsezo cha khansa ya m'matumbo (,).

Nyemba za impso ndizosankha bwino kwa anthu omwe ali ndi matenda a shuga achiwiri komanso ena omwe akufuna kukhazikika m'magazi awo. Angalimbikitsenso thanzi la m'matumbo ndikuchepetsa chiopsezo cha khansa ya m'matumbo.

Zowonongeka

Ngakhale nyemba za impso zitha kukhala ndi maubwino angapo azaumoyo, nyemba za impso zosaphika kapena zosakwanira zili ndi poizoni.

Kuphatikiza apo, anthu ena atha kuchepetsa kuchepa kwa nyemba chifukwa chokhudzidwa ndi kupsa mtima.

Nyemba ya impso yaiwisi yaiwisi

Nyemba za impso zosaphika zimakhala ndi mapuloteni owopsa otchedwa phytohaemagglutinin ().

Phytohaemagglutinin amapezeka mu nyemba zambiri koma amakhala ndi nyemba zofiira kwambiri.

Kupha kwa nyemba za impso kunanenedwa mwa nyama komanso mwa anthu. Mwa anthu, zizindikilo zazikulu zimaphatikizapo kutsegula m'mimba ndi kusanza, nthawi zina kumafuna kuchipatala (,).

Kuviika ndi kuphika nyemba kumachotsa poizoni wambiri, ndikupanga nyemba za impso zokonzedwa bwino kukhala zotetezeka, zopanda vuto lililonse, komanso zopatsa thanzi (,).

Asanamwe, nyemba za impso ziyenera kuviikidwa m'madzi kwa maola osachepera 5 ndikuphika pa 212 ° F (100 ° C) osachepera mphindi 10 ().

Zosakaniza mu nyemba za impso

Nyemba za impso zosaphika komanso zosaphika bwino zimakhala ndi mankhwala ambiri oswa zakudya, omwe ndi zinthu zomwe zimachepetsa kupatsa thanzi polepheretsa kuyamwa kwa michere m'magawo am'mimba.

Ngakhale kuti nthawi zina zitha kukhala zopindulitsa, zakumwa zoziziritsa kukhosi ndizofunikira kwambiri m'maiko omwe akutukuka kumene nyemba ndizakudya zazikulu.

Zakudya zazikulu kwambiri mu nyemba za impso ndi (,,):

• Phytic asidi. Chigawo ichi, chomwe chimadziwikanso kuti phytate, chimasokoneza kuyamwa kwanu kwa mchere, monga chitsulo ndi zinc.
• Protease zoletsa. Amadziwikanso kuti trypsin inhibitors, mapuloteniwa amaletsa kugwira ntchito kwa michere yambiri yam'mimba, yomwe imawononga kupukusa kwamapuloteni.
• Oseketsa otsekemera. Zinthu izi, zomwe nthawi zina zimatchedwa alpha-amylase inhibitors, zimasokoneza kuyamwa kwa ma carbs m'mimba mwanu.

Phytic acid, protease inhibitors, ndi starch blockers zonse sizimagwira pomwe nyemba zimanyowa moyenera ndikuphika (, 56, 57).

Kuwotcha nyemba ndi kuphukira kumatha kuchepetsa zakudya zina, monga phytic acid, kupitilira apo ().

Kudzikweza ndi kuphulika

Kwa anthu ena, nyemba zimatha kubweretsa zovuta, monga kuphulika, kupindika, ndi kutsegula m'mimba ().

Zilonda zosasungunuka zotchedwa alpha-galactosides ndizomwe zimayambitsa izi. Amakhala m'gulu lazingwe zotchedwa FODMAPs, zomwe zimatha kukulitsa zizindikiritso zamatumbo (IBS) (,,).

Alpha-galactosides imatha kuchotsedwa pang'ono poviika ndikumera nyemba ().

Nyemba za impso zosaphika kapena zosaphika zili ndi poizoni ndipo ziyenera kuzipewa. Kuphatikiza apo, nyembazi zimakhala ndi mankhwala osokoneza bongo ndipo zimatha kupangitsa kuti anthu aziphulika, azimva kuwawa, komanso kutsekula m'mimba mwa anthu ena.

Mfundo yofunika

Nyemba za impso ndizofunikira kwambiri popanga mapuloteni. Amakhalanso ndi mchere wambiri, mavitamini, ulusi, antioxidants, ndi mitundu ina yazomera.

Chifukwa chake, nyemba izi zitha kuthandiza kuchepa thupi, kulimbitsa thanzi la m'matumbo, komanso kuchuluka kwa shuga m'magazi.

Komabe, nyemba za impso nthawi zonse ziyenera kudyedwa bwino. Nyemba zosaphika kapena zosaphika zili ndi poizoni.