7 ingdị Bean Na-akpali Mmasị

Ndinaya

• 1. Akụrụ akụrụ na-amị mkpụrụ
• 2. Oge mgbazinye Lentil
• 3. Akwue pea
• 4. Chickpea epulite
• 5. Mung bean na-apụta
• 6. Soybean epupụta
• 7. Osisi bekee Adzuki weputara
• Ntụziaka
• Kpachara anya maka iri nri na-epulite
• Isi okwu

Ogwu bụ usoro okike nke na - eduga n’ịkụ mkpụrụ, ọka, inine na mkpo.

Bean na-epupụta bụ ihe ndị na-agakarị na salads na nri Eshia dị ka fris-fries, ma nwee ọtụtụ ụdị.

Nwere ike ịchọta ụdị mkpụrụ osisi bean dị iche iche na ụlọ ahịa gị ma ọ bụ na-epu n'onwe gị.

Nnyocha na-egosi na iwepụta nri na-eme ka uru nri ndị ahụ dịkwuo ukwuu site na ime ka nri na-adị ngwa ngwa na nke ihe ụfọdụ na-edozi ahụ, dị ka protein.

Ihe ọzọ bụ na a kọwara ahịhịa dị ka ụlọ oriri na-edozi ahụ nwere ọtụtụ mmetụta na-akwalite ahụike (,,).

Nke a bụ ụdị mmasị asaa nke mkpụrụ osisi bean.

1. Akụrụ akụrụ na-amị mkpụrụ

Akụrụ agwa (Phaseolus vulgaris L.) bụ agwa bean dị iche iche nke nwetara aha ya site n'ụdị akụrụ.

Ogwu ha nwere protein na obere kalori na carbs. Otu iko (gram 184) nke akụrụ akụrụ na-apụta ():

• Calorisị: 53
• Carbs: 8 gram
• Protein: 8 gram
• Abụba: 1 gram
• Vitamin C: 79% nke Dailybọchị Kwa Uru (DV)
• Chepụta: 27% nke DV
• Iron: 8% nke DV

Ome ndị a dịkwa elu na melatonin, molekul nke ahụ gị na-ewepụtakwa iji hazie oge ihi ụra ya. Melatonin nwekwara ihe ndị na-egbochi antioxidant nke na-echebe ahụ gị pụọ na ndị nweere onwe ha, nke bụ ogige ndị na-emerụ ahụ nke nwere ike ibute mmebi sel (,).

Ọ bụ ezie na ahụ gị na-emepụta melatonin n'ụzọ nkịtị, mmepụta ya na-ebelata ka afọ. Ndị nchọpụta kwenyere na agbada agbadata nwere ike jikọta ya na nsogbu ahụike ka ị na-eto ().

Ọtụtụ nnyocha na-ejikọ nri melatonin na mbelata nke ọrịa na-adịghị ala ala, dị ka ụdị ọrịa shuga 2 na ọrịa obi (,,,).

Otu nnyocha afọ iri na abụọ n’ime ụmụ nwanyị 370 kpebiri na ndị nwere obere melatonin nwere nnukwu ihe egwu nke ụdị ọrịa shuga 2 ().

Ka ọ dị ugbu a, nchọpụta ọzọ chọpụtara na mgbe ha nyechara oke nri sitere na akụrụ akụrụ akụrụ, ogo ọbara melatonin mụbara site na 16% ().

Otú ọ dị, ọ dị mkpa inyochakwu ụmụ mmadụ.

Sprouted akụrụ agwa na-kacha mma iwesa esie. Can nwere ike sie, sie, ma ọ bụ bido-ghee ha, tinyezie ha na efere dị ka stew na noodles.

Akụrụ bean na-eto eto karịsịa na antioxidants, dị ka vitamin C na melatonin. A kwenyere na Melatonin ka ọ belata ihe ize ndụ gị nke ụdị ọrịa shuga 2 na ọrịa obi.

2. Oge mgbazinye Lentil

Lentil bụ mkpo na-acha agba dị iche iche, ha niile nwere ike ịpụta ngwa ngwa iji meziwanye uru ha.

Otu iko (gram 77) nke lentil na-epulite ngwugwu ():

• Calorisị: 82
• Carbs: 17 gram
• Protein: 7 gram
• Abụba: 0,5 gram
• Vitamin C: 14% nke DV
• Chepụta: 19% nke DV
• Iron: 14% nke DV

Usoro ihe opupu na-akwalite lentil ’phenolic ọdịnaya site na whopping 122%. Phenolic ogige bụ otu ìgwè nke ogige osisi antioxidant nke nwere ike inye anticancer, mgbochi mkpali, na ọgwụ ndị na-egbochi allergenic (,).

N'ihi ikike ha na-arịwanye elu, mkpụrụ osisi lentil nwere ike belata LDL (ọjọọ) cholesterol, ọkwa dị elu nke nwere ike ịbawanye ohere ị nwere ịrịa ọrịa obi, pịnye ọrịa shuga 2, na oke ibu (,,).

Otu ihe ọmụmụ 8-izu na 39 ndị nwere ụdị ọrịa shuga 2 gosipụtara na iri 3/4 iko (gram 60) nke lentil na-epulite kwa ụbọchị belata triglyceride na LDL (ọjọọ) cholesterol ọkwa ma na-abawanye HDL (ezigbo) cholesterol, ma e jiri ya tụnyere otu njikwa ( ).

Ma, achọrọ nyocha ọzọ iji kwado nchọpụta a.

N'adịghị ka mkpụrụ bean na-epulite, a na-eji maịl ma ọ bụ nke ahịhịa amị mkpụrụ. Gbalịa ha na salad ma ọ bụ Sanwichi kachasị amasị gị, ma ọ bụ tinye ha na ofe ma ọ bụ ihe oriri na-esi nri.

Lentil na-epulite ọtụtụ antioxidants nke nwere ike belata ọkwa cholesterol. N'aka nke ya, nke a nwere ike inye aka belata ihe egwu gị nke ịrịa ọrịa obi.

3. Akwue pea

A na-ahịpụta ahịhịa agwa maka ọ flavorụ dị ụtọ ha. Enwere ike peas na-acha akwụkwọ ndụ na odo odo.

Ha na-edozi ahụ nke ọma, ya na iko 1 (gram 120) ():

• Calorisị: 149
• Carbs: 33 gram
• Protein: 11 gram
• Abụba: 1 gram
• Vitamin C: 14% nke DV
• Chepụta: 43% nke DV
• Iron: 15% nke DV

Ekere agwa na-enwe ihe fọrọ nke nta ka ọ bụrụ okpukpu abụọ nke ihe ị na-eme (B9) dị ka peas. Enweghị ike na vitamin a nwere ike ibute ọdịiche ọmụmụ, dị ka ntụpọ obi na akwara ().

Ọkpụkpụ neural tube na-eme mgbe ọkpụkpụ gbara ọkpụkpụ azụ ma ọ bụ okpokoro isi nwa gị adịghị etolite nke ọma, nke nwere ike iduga ụbụrụ ma ọ bụ ụbụrụ na-ekpughere mgbe amụrụ ya.

Nnyocha na-egosi na mgbakwunye folic acid na-ebelata nsogbu ntụpọ neural tube n'etiti ụmụ nwanyị nke afọ ịmụ nwa (,).

Ndị ọkachamara ahụ ike na-atụkwa aro iri nri n'ụba n'ụfọdụ, dị ka agwa ọza.

Nkpuru ahihia agwa na-adi nro karie otutu ogho. Ha jikọtara nke ọma na akwụkwọ ndụ akwụkwọ ndụ na salads mana enwere ike ịkpali-eghe.

A na-eji ahịhịa na-ebu ahịhịa pea, ihe dị mkpa maka igbochi obi na adịghị mma tube.

4. Chickpea epulite

Chickpea epulite dị mfe ịme ma were ihe dị ka ụbọchị 2 na-epulite, nke dị obere ngwa ngwa.

Ha na-ebuwanye ibu karịa protein ndị ọzọ ma jiri nri na-edozi ha. Otu iko (gram 140) nke mkpụrụ osisi chickpea na-enye ():

• Calorisị: 480
• Carbs: 84 gram
• Protein: 36 gram
• Abụba: 8 gram
• Vitamin C: 5% nke DV
• Iron: 40% nke DV

N'ụzọ na-akpali mmasị, egosiputala na ị na-eto eto na-eme ka ọdịnaya isoflavone zuru ezu na chickpeas site na okpukpu 100. Isoflavones bụ phytoestrogen - ihe na-emepụta ihe ọkụkụ na-e mimomi ọrụ nke estrogen (,,).

Ebe ọ bụ na estrogen etoju na-amalite ịdalata mgbe ụmụ nwanyị ruru nsọ nwanyị, iri nri phytoestrogen nwere ọgaranya nwere ike inye aka belata mgbaàmà nke menopausal, gụnyere osteoporosis na ọkwa cholesterol dị elu (,).

Otu ọmụmụ ụbọchị 35 na oke kpebiri na doses nke chickpea na-ewepụ kwa ụbọchị belata ọkpụkpụ ọkpụkpụ ().

Nnyocha oke ọzọ kwubiri na oriri kwa ụbọchị nke mkpụrụ osisi chickpea ọhụrụ na-ebelata cholesterol na triglyceride zuru oke ma na-abawanye ọkwa HDL (dị mma). Nke a na-egosi na epupụta chickpea nwere ike inye aka gbochie ọrịa obi ().

Ka o sina dị, nchọpụta mmadụ dị mkpa.

Enwere ike iri chickpeas na-etolite dị ka nri ngwa ngwa ma na-edozi ahụ ma ọ bụ agwakọta ya iji mepụta ahịhịa ahịhịa. Enwere ike sie ha na ofe ma ọ bụ veggie burgers.

Chickpea na-eto eto kachasị elu na protein na isoflavones, phytoestrogen nke nwere ike inye aka na-emeso mgbaàmà nke menopause.

5. Mung bean na-apụta

Mung bean na-adị n’etiti ihe ndị bekee na-ahụkarị.

A na-enweta ha na agwa bekee, nke a na-akọkarị na East Asia kamakwa ọ na-ewu ewu n'ọtụtụ ụlọ nri na ụlọ ahịa dị na Western.

Ha nwere ọnụ ọgụgụ calorie dị ntakịrị, yana iko 1 (gram 104) na-enye ():

• Calorisị: 31
• Carbs: 6 gram
• Protein: 3 gram
• Vitamin C: 15% nke DV
• Chepụta: 16% nke DV
• Iron: 5% nke DV

Ogwu na-abawanye agwa mung flavonoid na vitamin C ruo ugboro 7 na 24, n’otu n’otu. N'aka nke ya, nke a na-eme ka ihe ha na-akpata antioxidant ().

Kedu ihe ọzọ, ụfọdụ nyocha jikọtara mkpụrụ ndị a na uru ndị na-egbochi anticancer site na ịlụ ọgụ na mbibi n'efu ().

N'otu aka ahụ, nnwale nnwale-ule n'ime mkpụrụ ndụ mmadụ nke ejiri ihe a wepụtara gosipụtara mmetụta na-egbu egbu na mkpụrụ ndụ kansa - na-enweghị mmebi mkpụrụ ndụ ahụike ().

Nke ahụ kwuru, buru n'uche na nyocha mmadụ dị mkpa.

Mung bean sprouts bụ isi nke nri Asia ma si otú a zuru oke maka efere dịka eghe osikapa na mmiri na-apụta.

Ogwu na-abawanye ọrụ antioxidant mung agwa, nke nwere ike ịkwalite njirimara ọgụ ha. Otú ọ dị, ọ dị mkpa nyocha ọzọ.

6. Soybean epupụta

Ogwu Soybean bụ ihe na-ewu ewu n'ọtụtụ nri Korea. Ha toro site na ahihia agwa.

Otu iko (gram 70) nke soybean sprouts packs ():

• Calorisị: 85
• Carbs: 7 gram
• Protein: 9 gram
• Abụba: 5 gram
• Vitamin C: 12% nke DV
• Chepụta: 30% nke DV
• Iron: 8% nke DV

Ogwu na-ebelata ogo nke soybeans nke phytic acid, nke bụ ihe na-edozi ahụ nke na-ejikọta mineral ka ígwè, na-emebi mmetụ ha. Dịka ọmụmaatụ, mmiri ara ehi soy na tofu nke sitere na puru na-eru 59% na 56% obere phytic acid, n'otu n'otu, karịa ngwaahịa ndị na-abụghị epulite (36,).

Yabụ, epupụta soybean nwere ike ịme igwe na-enweghị heme - ụdị iron a hụrụ na ahịhịa - dị maka ahụ gị ().

Mgbe ogo iron gị pere mpe, ịnweghị ike ịmị haemoglobin zuru oke - protein dị na mkpụrụ ndụ ọbara uhie nke na-ebunye oxygen n'akụkụ ahụ gị niile. Nke a nwere ike ibute ụkọ anaemia nke iron.

Otu nnyocha ọnwa isii n'ime ụmụ nwanyị 288 nwere ọrịa anaemia nke iron chọpụtara na ndị na-a 3ụ 3 ounce (100 ml) nke mmiri ara ehi soy kwa ụbọchị na-eme ka ọkwa ferritin ha ka mma, nke bụ protein na-echekwa iron n'ime ahụ gị ().

N'otu aka ahụ, nyocha nke izu 2 na oke nwere ọnọdụ a kwuru na mgbakwunye soybean na-etolite ogo haemoglobin na nke oke oke ().

Ka o siri dị, soya a na-epupụta epupụta nwere ike inye aka gbochie ma gwọọ ụdị anaemia a. All otu, ọzọ nnyocha na-ekwe nkwa.

Soybean na-epupụta nwere crunchy udidi na nutty uto. A na-erikarị ha esi nri ma na-eme mgbakwunye dị ụtọ na casseroles na stews.

Soybean na-epulite nwere ike inye aka mee ka iron dị maka ahụ gị n'ihi obere ọdịnaya anaghị edozi ahụ. Ya mere, mkpụrụ ndị a nwere ike inye aka ịgwọ ọrịa anaemia iron.

7. Osisi bekee Adzuki weputara

Adzuki agwa bụ obere agwa bekee na-acha uhie uhie nke a na-akọ na East Asia ma yie bean mung.

Otu iko 1 (gram 133) nke adzuki bean na-epupụta ():

• Calorisị: 466
• Carbs: 84 gram
• Protein: 31 gram
• Abụba: 1 gram
• Vitamin C: 17% nke DV
• Iron: 40% nke DV

Dị ka ọ dị n'ọtụtụ agwa, agwa adzuki na-eto site na 25% ọdịnaya phenolic antioxidant ha. Ngwakọta phenolic a ma ama na mkpụrụ ndị a bụ sinapic acid ().

Sinapic acid nwere ọtụtụ ihe na-akwalite ahụike, gụnyere njikwa ọbara shuga dị mma na mgbochi mkpali, antibacterial, na mmetụta anticancer ().

Ihe ọmụmụ anụmanụ na-egosi na sinapic acid na-ebelata ogo shuga dị n'ọbara na nguzogide insulin na oke nwere ọrịa shuga (,).

N'agbanyeghị nke ahụ, o doghị anya ma mkpụrụ osisi adzuki bean na-arụ otu mmetụta ahụ na ụmụ mmadụ. Ọmụmụ ihe ọzọ dị mkpa.

Adzuki bean na-epulite nwere uto na-atọ ụtọ ma tinye ya raw na salads, wraps, na smoothies. I nwekwara ike esi ha ofe.

Adzuki bean pulitere na-anya isi sinapic acid, nke nwere ike inyere aka ịchịkwa shuga dị n'ọbara. Ma, ọ dị mkpa imekwu nnyocha.

Ntụziaka

Ọ bụ ezie na ị nwere ike ịzụta mkpụrụ osisi bean dị iche iche na nri nri na ụlọ ahịa pụrụ iche, ịnwere ike ịhapụ ụfọdụ ụdị n'onwe gị.

Iji malite, ị ga-azụta agwa, nke a mịrị amị, wee soro usoro ndị a.

1. Richaa agwa gị iji kpochapụ unyi ma ọ bụ okwute ọ bụla. Tinye ha n'ime ite iko.
2. Jupụta ihe dị ka 3/4 nke ite ahụ na mmiri oyi, wee kpuchie ya na akwa ma ọ bụ ntupu ma chekwaa ya na roba.
3. Mee ka agwa ndị ahụ tinye awa 8-24 ma ọ bụ ruo mgbe ha gbasaa okpukpu abụọ. Ọtụtụ mgbe, ibu osisi chọrọ ogologo sook.
4. Sichaa mmiri site na ite ahụ, jiri akwa ahụ kpuchie ya ọzọ, wee gbanwee ya ka ọ gaa n'ihu ịchapu awa ole na ole.
5. Itucha agwa agwa nwayọọ na igbapu ọzọ. Tinyegharịa nzọụkwụ a ugboro 2-3 kwa ụbọchị maka ụbọchị 1-4 ma ọ bụ ruo mgbe epulite dị njikere.

Ka ọ na-erule ngwụsị nke usoro a, ị ga-ahụrịrị ahịhịa na-eto site na mkpụrụ. Ogologo oge ikpeazụ nke ome ndị ahụ dị n'aka gị - ogologo oge ị na-edebe ha n'ime ite ahụ, otú ahụ ka ha ga-etolite.

Kpachara anya maka iri nri na-epulite

N'izugbe, ihe ndị na-epulite bụ nri ndị na-emebi nnọọ emebi.

Ha nwekwara nnukwu ihe ize ndụ nke ọrịa nje, dị ka site na Salmonella ma ọ bụ E. coli, n'ihi iru mmiri dị mkpa maka uto ha.

Ha abụọ Salmonella na E. coli nwere ike ibute nsị nri, nke nwere ike ịkpalite afọ ọsịsa, agbọ agbọ, na mgbu afọ ().

Dịka ọmụmaatụ, ọnya afọ ọsịsa nke afọ 2011 na Germany metụtara mmadụ 26 bụ ndị kọọrọ iri nri ().

Ndị ọchịchị na-atụ aro ka a na-asa ome na-acha nke ọma tupu eri, karịsịa ma ọ bụrụ na ị na-eme atụmatụ iri ha raw. Ndị nwere sistemu ọgụ na-adịghị ike, dị ka ụmụaka, okenye, na ụmụ nwanyị dị ime, kwesịrị iri nri na-esi nri.

Ome dị mfe ime n'ụlọ. Otú ọ dị, a na-ejikọta ha na nsị nri n'ihi nnukwu ihe ize ndụ nke ofufe ha Salmonella na E. coli. Should ga-asacha ha nke ọma ma ọ bụ sie ha iji belata ọrịa gị.

Isi okwu

Ogwu bu uzo di ndu iji mee ka agwa nri di nma, dika o na eme ka ihe di ha nma ma belata ogo ha.

Ome nwere ike inye gị ọtụtụ uru ahụike, gụnyere imeziwanye ọbara shuga, belata mgbaàmà nke menopausal, yana obere ihe egwu ọrịa obi, anaemia, na ntụpọ ọmụmụ.

Ihe oriri ndị a na-atọ ụtọ, nke na-eri nri nwere ike ime nnukwu mgbakwunye na salad gị na-esote ma ọ bụ bido.