Achịcha Bee Dị Mma Maka Gị?

Ndinaya

• Kedu ihe dị na agwa agwa?
• Nri Na-edozi Ahụ
• Top Uru
• Tọrọ ụtọ ma na-Adaba adaba
• Nwere ike ịkwado Ahụike
• Mee Obere Cholesterol
• Ọghọm ndị nwere ike ime
• Elu na Sugar
• Na-achọ Nnu
• Nwere ihe mgbakwunye
• Nwere ike ịnwe ndị na-emerụ BPA
• Nwere Ike Mee Gị Gassy
• A na-emezi Nrizi site na Isi nri
• Isi Okwu

Beansre agwa bụ ihendori-ekpuchi mkpo na-akwadebe site ọkọ ma ọ bụ na-ere premade na Mkpọ.

Na United States, ha bụ nri na-ewu ewu n'akụkụ ebe a na-esi nri n'èzí, ebe ndị nọ na United Kingdom na-eri ha na tost.

Ọ bụ ezie na a na-ewere ọka na-edozi ahụ dị mma, ị nwere ike ịjụ ma agwa agwa ị ga-eru.

Isiokwu a na-atụle agwa eghere na ọ dị mma maka gị.

Kedu ihe dị na agwa agwa?

A na-ejikarị agwa, obere anụ mmiri na agwa agwa.

Ihe ndi ozo bu shuga, ahihia, na uda. Ntụziaka nwekwara ike ịgụnye tomato ihendori, mmanya, molasses, na mọstad.

Beansfọdụ agwa a na-eme achịcha anaghị eri anụ, ebe ndị ọzọ nwere obere anụ ezi ma ọ bụ anụ ezi gwọọ nnu maka ekpomeekpo.

N'agbanyeghi aha ha, a dighi agwa agwa. Enwere ike sie ha site na ụzọ ndị ọzọ, dị ka n'elu stovu ma ọ bụ na ngwa ngwa ngwa ngwa.

Ihe ndi ana eri na bekee bu agwa mmiri, shuga, ahihia, na uda. Fọdụ nwekwara tomato ihendori, mmanya gbara ụka, mọlassis, mọstad, na anụ ezi.

Nri Na-edozi Ahụ

Agwa agwa na-enye ọtụtụ nri.

Agbanyeghị na ọnụọgụ nwere ike ịdị iche na akara, otu 1/2-cup (gram 130) nke agwa esi esi na-enye ihe dị ka ():

• Calorisị: 119
• Total abụba: 0,5 gram
• Mgbakọta carbs: 27 gram
• Eriri: 5 gram
• Protein: 6 gram
• Sodium: 19% nke Ntughari Kwa Dailybọchị (RDI)
• Potassium: 6% nke RDI
• Iron: 8% nke RDI
• Magnesium: 8% nke RDI
• Zinc: 26% nke RDI
• Ọla kọpa: 20% nke RDI
• Selenium: 11% nke RDI
• Thiamine (vitamin B1): 10% nke RDI
• Vitamin B6: 6% nke RDI

Mkpụrụ agwa na-enye eriri na protein sitere na osisi. Ha bụkwa ezigbo isi iyi nke thiamine, zinc, na selenium, nke na-akwado mmepụta ume, ọrụ mgbochi, na ahụike thyroid, n'otu n'otu (2, 3, 4).

Karịsịa, legumes nwere phytates - ogige nke nwere ike igbochi ịnweta absorption. Otú ọ dị, isi nri na canning belata phytate ọdịnaya nke n'ụdị agwa ().

Achịcha agwa na-enye ogige osisi bara uru, gụnyere polyphenols, yana.

Ndị a nwere ike ichekwa mkpụrụ ndụ gị ka ọ ghara imebi ihe mkpụrụ ndụ na-agbanwe agbanwe a na-akpọ free radicals ma gbochie mbufụt. Ejikọtala mmebi na mbufụt n'efu na ọrịa obi, kansa, na ọrịa ndị ọzọ na-adịghị ala ala (,).

N'ihi ihe oriri na-edozi ahụ yana mkpakọrịta na -ebelata ihe egwu ọrịa na-adịghị ala ala, ụkpụrụ nduzi nri US na-akwado opekata mpe 1 1/2 (gram 275) nke mkpo kwa izu maka nkezi 2,000-kalori diet ().

Akwukwo esiri esi na enye otutu nri, tinyere protein osisi, faiba, vitamin B, mineral, na ogige ihe nchebe na ahu ike.

Top Uru

Na mgbakwunye na ọdịnaya ha na-edozi ahụ, agwa agwa na-enyekwa uru ndị ọzọ.

Tọrọ ụtọ ma na-Adaba adaba

Achịcha e ghere eghe na-atọ ụtọ ma na-amasịkarị, nke nwere ike ịgba ndị mmadụ ume ị toụkwu mkpo.

Otu nnyocha chọpụtara na 57% nke ndị nọ n'afọ iri na ụma nwere mmasị na agwa agwa, ebe ihe na-erughị 20% nwere mmasị ofe lentil ma ọ bụ salad ejiri agwa ().

Mkpọ esi n'ime bekee dịkwa ngwa ma dịkwa mfe ịkwadebe - naanị ihe ị ga - eme bụ imepe mkpọ ma kpoo ha.

Nwere ike ịkwado Ahụike

Naanị iko 1/2 (gram 130) nke agwa eghere na-enye 18% nke RDI maka eriri. Faiba ahụ na-akwado ahụ ike, tinyere ịgbatị oge ọ bụla ().

Faiba na-enyekwa ụmụ nje dị n’ime eriri afọ gị ma ọ bụ eriri afọ gị mma. Nke a nwere ike ime ka ọnụọgụ nje ndị bara uru jikọtara ya na ọghọm ọrịa cancer eriri afọ,,,.

Ọzọkwa, agwa a bakara n'ọkụ nwere ogige osisi apigenin na daidzein, yana nri ndị ọzọ nwere ike ichebe megide ọrịa kansa ().

Mee Obere Cholesterol

Achịcha agwa na-enye eriri na ogige a na-akpọ phytosterols nke nwere ike igbochi absorption cholesterol na eriri afọ gị. Nke a nwere ike belata kọlestrọl ọbara, ihe dị egwu maka ọrịa obi (,).

Mgbe ndị toro eto nwere cholesterol dị elu riri 1/2 iko (gram 130) nke agwa agwa kwa ụbọchị maka ọnwa abụọ, ha hụrụ mbelata cholesterol puru 5.6% ma e jiri ya tụnyere mgbe ha erighị agwa (16).

N'ọmụmụ ihe ọzọ, ụmụ nwoke nwere oke cholesterol dị n'akụkụ oke ala na-eri iko 5 (650 grams) nke agwa agwa kwa izu maka ọnwa 1. Ha nwetara 11.5% na 18% mbelata na mkpokọta LDL (ọjọọ), n'otu n'otu ().

Mkpọ esi agwa bụ ụzọ dị ụtọ ma dịkwa ụtọ nke iji rie mkpo. Ha na-akwado ahụ ike ma nwee ike belata cholesterol.

Ọghọm ndị nwere ike ime

N'aka nke ọzọ, agwa a na-eme achịcha nwere ọghọm - ọtụtụ n'ime nke ị nwere ike belata site na ịme ha site na ncha.

Elu na Sugar

Achịcha eghere nwere ihe ụtọ ma ọ bụ karịa, dị ka shuga ma ọ bụ syrup maple.

1/2-cup (gram 130) nke agwa agwa - mkpọ ma ọ bụ nke eji arụrụ n'ụlọ - na-agụnye nkezi nke teaspoons 3 (gram 12) nke agbakwunye sugars. Nke a bụ 20% nke njedebe kwa ụbọchị maka nri calorie 2,000 (,,).

Iri oke shuga nwere ike ime ka ezé mebie ma jikọta ya na oke ibu nke oke ibu, ọrịa obi, ụdị ọrịa shuga 2, na nsogbu ncheta (,,,).

Ọ dịkarịa ala otu akara US na-eme agwa eghe nwere 25% obere shuga, na onye ọzọ ere na Europe na-enye agwa a sweetụrụ naanị stevia - kalori-kalori, ihe ụtọ anụ.

Rịba ama na ọ bụrụ na ị na-eji agwa mkpọ ma ọ bụ nke a mịrị amị na ị na-eme agwa n'ụlọ, ị nwere ike ijikwa ọnụ ọgụgụ shuga agbakwunye.

Na-achọ Nnu

Sodium bụ ihe ọzọ na-enye ụfọdụ ndị nsogbu, ọkachasị ndị na-ebute ọbara mgbali elu na iri nnu nnu ().

Mkpọ esi esi ezi 19% nke RDI maka sodium kwa 1/2-iko (130-gram) na-eje ozi, nke bụ isi site na nnu agbakwunye ().

Brandsdị ole na ole na-enye ụdị sodium dị ntakịrị, ọ bụ ezie na ọ bụghị ụlọ ahịa niile na-ebu ha.

Na nsụgharị arụrụ n'ụlọ, ị nwere ike itinye obere nnu. Ọ bụrụ na ị na-eme agwa agwa site na iji mkpọ kama agwa akọrọ, sachaa ma kpochapụ ha iji belata sodium ihe dịka 40% (24).

Nwere ihe mgbakwunye

Imirikiti agwa a na-eme mkpọ nwere ihe mgbakwunye, nke ụfọdụ ndị na-ahọrọ izere (25,).

N'ime ụfọdụ ndị nkịtị bụ:

• Gbanwere starch ọka. A gbanwere ihe a na-eme ka thick a, ọkachasị ya na kemịkal, iji mee ka ọ dịkwuo irè. A na-emekwa ya mgbe mgbe site na ọka nke gbanwere mkpụrụ ndụ ihe nketa, omume na-arụ ụka na-enwe nsogbu (,,).
• Agba Caramel. Caramel agba agba nwere kemịkal a na-akpọ 4-methylimidazole, nke nwere ike ibute ọrịa kansa. N'agbanyeghị nke ahụ, ndị ọkà mmụta sayensị na-ekwu na ọkwa dị ugbu a kwere ka nri dị mma (,).
• Ihe ndozi eke. A na-enweta ha site na nri osisi ma ọ bụ nke anụmanụ mana ha anaghị abụkarị ihe ndị dị mfe ị ga-eji n'ụlọ. Nkọwa na-edoghị anya na-emekwa ka o sie ike ịkọ ma ọ bụrụ na nri ndị na-adịghị mma nke nri dị ugbu a (, 33,).

Nwere ike ịnwe ndị na-emerụ BPA

Ime ime agwa nke agwa na-enwekarị bisphenol A (BPA), nke nwere ike ịbanye n'ime nri ().

Nchịkwa nri na ọgwụ ọjọọ (FDA) kwuru na kemịkal ahụ dị mma maka ojiji a kwadoro ugbu a, mana ọtụtụ ndị ọkà mmụta sayensị ekwenyeghi. Researchfọdụ nnyocha na-egosi na BPA nwere ike ibute oke ibu ma belata ọmụmụ, n'etiti nsogbu ndị ọzọ metụtara ahụike (,,,).

N'ime nyocha nke ihe oriri anakọtara site na ụlọ ahịa nri, agwa a na-eme achị họọrọ nke anọ kachasị elu na BPA n'etiti nri 55 dị iche iche nwere ọtụtụ kemịkalụ ().

A na-ere ụdị ole na ole nke agwa a na-ere na Mkpọ na-enweghị BPA ma ọ bụ kemikal ndị yiri ya. Agbanyeghị, ụdị ndị a na-akwụ ụgwọ karịa.

Nwere Ike Mee Gị Gassy

Agwa nwere eriri na carbs ndị ọzọ na-adịghị emebi emebi bụ ndị nje na-agba ume na eriri afọ gị, nwere ike ime ka ị gafere gas ().

N'agbanyeghị nke ahụ, otu nnyocha chọpụtara na ihe na-erughị ọkara nke ndị gbakwụnyere 1/2 iko (gram 130), gụnyere agwa a bakara n'ọkụ, na nri ha kwa ụbọchị kwuru na gas na-abawanye.

Na mgbakwunye, 75% nke ndị buru ụzọ kọwaa ụba gas kwuru na ọ laghachitere na ọkwa nkịtị mgbe izu 2-3 na-eri agwa kwa ụbọchị ().

A na-emezi Nrizi site na Isi nri

Mkpụrụ osisi, gụnyere ụdị mmiri dị iche iche dị na agwa, nwere protein ndị a na-akpọ lectins.

N'ihe dị ukwuu, lectins nwere ike igbochi mgbaze, kpatara mmebi nke eriri afọ, ma gbochie nguzo hormone n'ime ahụ gị (, 43).

Agbanyeghị, isi nri na-egbochi ọrụ nkuzi. Ya mere, ọbịbịa gị na ndị na-edozi ahụ sitere na agwa egosiri bụ obere na ọ bụghị nchegbu (43).

Ihe ọghọm enwere ike ị ghere eghe na agwa gụnyere nnu na nnu, nnu nri na ihe mmetụ BPA. Enwere ike iwelata ihe ndị a site na ịme agwa esi na ncha. Okwu na-egbu nri nwekwara ike ime.

Isi Okwu

Achịcha ha na-edozi ahụ nwere protein, eriri, nri ndị ọzọ, na ogige ihe ọkụkụ bara uru. Ha nwere ike melite ahụike na ọkwa cholesterol.

Mkpọ mkpọ dị mma mana ọ na-adịkarị elu shuga, nnu, ihe mgbakwunye, na mmetọ BPA. Nhọrọ gị kachasị mma bụ ime ka ha ghara ịcha site na iji agwa mịrị amị.

Achịcha agwa eji obere sugars na oke nnu nwere ike ịbụ nri na-edozi ahụ na nri kwesịrị ekwesị.