Black-Eyed Peas (Cowpeas): Eziokwu na Uru Nutrition
Ndinaya
- Profaịlụ na-edozi ahụ
- Uru dị na ya
- Kwado ọnwụ ibu
- Na-akwalite ahụike nri
- Mee ka ahụ ike dịkwuo mma
- Otu esi etinye ha na nri gi
- Mkpachapụ anya
- Isi okwu
Peas na-acha uhie uhie, nke a makwaara dị ka cowpeas, bụ mkpo mkpo na -emekarị nke a na-akọ gburugburu ụwa.
N'agbanyeghị aha ha, peas na-acha uhie uhie abụghị peas kama ọ bụ ụdị agwa.
Ha na-adịkarị acha ma na-egosipụta oke oji, aja aja, ma ọ bụ ọbara ọbara nke yiri anya.
Peas na-acha uhie uhie nwere ike siri ike, nke na-atọ ụtọ ma na-elekarị ya anya dị ka nri nri Indian na ọdịnala Southern.
Isiokwu a na-atụle ihe oriri na-edozi ahụ, uru, na ojiji nke peas-eyed peas.
Profaịlụ na-edozi ahụ
Peas na-acha uhie uhie na-edozi ahụ nke ukwuu, na-ebu ọtụtụ eriri na protein n'ime ọrụ ọ bụla.
Ha bụkwa ezigbo isi mmalite nke ọtụtụ micronutrients, gụnyere folate, ọla kọpa, thiamine, na ígwè.
Otu iko (gram 170) nke peas na-acha uhie uhie nwere nri ndị a ():
- Calorisị: 194
- Protein: 13 gram
- Abụba: 0,9 gram
- Carbs: 35 gram
- Eriri: 11 gram
- Chepụta: 88% nke DV
- Ọla kọpa: 50% nke DV
- Nyocha: 28% nke DV
- Iron: 23% nke DV
- Site: 21% nke DV
- Magnesium: 21% nke DV
- Zinc: 20% nke DV
- Potassium: 10% nke DV
- Vitamin B6: 10% nke DV
- Selenium: 8% nke DV
- Riboflavin: 7% nke DV
Na mgbakwunye na nri ndị edepụtara n'elu, peas na-acha oji nwere ọtụtụ polyphenols, nke bụ ogige ndị na-arụ ọrụ dị ka antioxidants n'ime ahụ iji gbochie mmebi cell ma chebe megide ọrịa ().
Na nchikotaPeas na-acha oji nwere nnukwu protein na fiber, tinyere ụmụ obere ihe ndị dị ka folate, copper, na thiamine.
Uru dị na ya
Ejikọtara peas na-acha ọcha na ọtụtụ uru ahụike dị ike.
Kwado ọnwụ ibu
N'ihi ọdịnaya nke protein na fiber soluble, ịgbakwunye peas na-acha uhie uhie na nri gị bụ ụzọ dị mma iji bulie ọnwụ.
E gosipụtara protein, ọkachasị, iji belata ogo nke ghrelin, homonụ nke na-eme ka agụụ na-akpali akpali (,).
Ka ọ dị ugbu a, fiber soluble bụ ụdị eriri nke na-etolite dịka gel ma na-agagharị site na tract gị digestive nwayọ iji nyere aka mee ka ị nwee afọ ojuju n'etiti nri ().
Dabere na otu nnyocha na mmadụ 1,475, ndị na-eri agwa mgbe niile nwere 23% obere ihe ize ndụ nke abụba afọ na ụba 22% nke oke ibu, ma e jiri ya tụnyere ndị na-abụghị ndị ahịa ().
Nyocha ọzọ nke ọmụmụ 21 kwubiri na gụnyere mkpụrụ osisi, dị ka peas na-acha oji, na nri gị nwere ike bụrụ atụmatụ nha dị arọ ma nwee ike inye aka belata pasent abụba anụ ahụ ().
Na-akwalite ahụike nri
Peas na-acha uhie uhie bụ nnukwu isi iyi nke eriri soluble, nke bụ isi ihe na-edozi ahụ ma a bịa n'ihe banyere ahụike nri.
N'ezie, ọmụmụ ihe na-egosi na ịmịnye nri gị nke eriri soluble nwere ike inyere aka kwalite oge niile ma mee ka ọnụọgụgụ ndị nwere afọ ntachi ().
Nchọpụta ndị ọzọ na-egosi na eriri nwere ike inye aka gbochie nsogbu nri, dị ka acid reflux, hemorrhoid, na ọnya afọ ().
Fiber soluble dị na peas na-acha uhie uhie na osisi ndị ọzọ nwekwara ike ịrụ ọrụ dị ka prebiotic, na-akpali uto nke nje bacteria bara uru n'ime eriri afọ gị iji nyere aka zụlite microbiome dị mma ().
Nje bacteria ndị a bara uru ọ bụghị nanị na-akwado ahụike nri kamakwa egosila iji belata mbufụt, mee ka ọrụ mgbochi na-arụ ọrụ, ma belata ọkwa cholesterol ().
Mee ka ahụ ike dịkwuo mma
Nweta peas na-acha oji dị ka akụkụ nke nri kwesịrị ekwesị bụ ụzọ magburu onwe ya iji nyere aka mee ka obi gị dị ike ma sie ike, ebe ha nwere ike inye aka belata ọtụtụ ihe egwu maka ọrịa obi.
N'ime otu nyocha nke ọmụmụ 10, nri mkpụrụ akụ na -ewekarị nri na mkpokọta LDL (ọjọọ), nke ha abụọ nwere ike itinye aka na ọrịa obi ().
Nnyocha ọzọ e mere na ụmụ nwanyị 42 gosiri na ịgbaso nri calori dị ala nke jikọtara 1 iko mkpo kwa ụbọchị maka izu 6 na-ebelata mgbatị ukwu na triglyceride na ọkwa ọbara, ma e jiri ya tụnyere otu njikwa ().
Ejikwara eri na-eri nri mgbe niile na akara ala nke mbufụt, nke nwekwara ike inye aka belata nrịanrịa nke ọrịa obi (,,).
nchikotaPeas na-acha uhie uhie nwere ike inye aka mee ka ọnwụ dịkwuo elu, meziwanye ahụike nri, ma kwado ahụike obi ka mma.
Otu esi etinye ha na nri gi
E wezụga ịdị mma ma na-atọ ụtọ, peas na-acha uhie uhie na-arụ ọrụ nke ọma ma dịkwa mfe ịnụ ụtọ n'ọtụtụ usoro nri.
Ọ bụrụ na ị na-eji agwa akọrọ, gbaa mbọ tinye ya na mmiri ọ dịkarịa ala awa isii, nke na-enyere aka ngwa ngwa oge nri ma mee ka ọ dị mfe igwu.
Rịba ama na peas na-acha uhie uhie dị iche na agwa ndị ọzọ a mịrị amị na ogologo oge ma ọ bụ n'abali anaghị achọ mmiri oyi, mana oge nri ka nwere ike belata ma ọ bụrụ na ha etinye ya maka awa 1-2 na mmiri ọkụ.
Ekem, kpuchie ha na mmiri ma ọ bụ ofe, weta ha obụpde, belata okpomọkụ, ma hapụ agwa ka ọ gbanye nkeji iri anọ na ise, ma ọ bụ ruo mgbe obi dị nro.
Na nri ndị Southern, a na-agwakọta agwa esiri esi na anụ, ngwa nri, na akwụkwọ nri.
Nko, mmo enam ediwak nkpo ke ukpe, stew, ye saladi.
nchikotaBlack peed na-acha uhie uhie na-edozi ọtụtụ ma nwee ike ịgbakwunye na usoro nri dị iche iche, gụnyere ofe, stews, na salads.
Mkpachapụ anya
Maka ụfọdụ ndị, peas na-acha oji nwere ike ịkpata mgbu afọ, gas, na bloating n'ihi ọdịnaya ha nke raffinose, ụdị eriri nke nwere ike itinye aka na nsogbu nri ().
Nri ma sie nri nke akọrọ nwere ike belata ọdịnaya nke raffinose ma mee ka ọ dịrị ha mfe igwu ala ().
Mbadamba ụrọ na ọgwụ ndị nwere ike inye aka gbochie gas ma belata mgbaàmà dịkwa ebe niile na ahịa ọgwụ na nnukwu ụlọ ahịa.
Peas na-acha uhie uhie nwere ihe ndị na-edozi ahụ, dị ka phytic acid, nke na-ejikọta na mineral dị ka ígwè, zinc, magnesium, na calcium ma gbochie nsị ha n'ime ahụ ().
Ọ dabara nke ọma, ịmịkọta na isi nri peas na-acha ọcha tupu ha eri nri nwere ike belata ọdịnaya ọdịnaya phytic ha ma nyere aka bulie nri nri ().
nchikotaPeas na-acha uhie uhie nwere ọtụtụ ihe na-edozi ahụ ma nwee ike ibute nsogbu gbasara nri na ụfọdụ ndị. Agbanyeghị, ịmịpụta ma sie ha nri nwere ike inye aka belata mmetụta dị na ya.
Isi okwu
Peas na-acha uhie uhie na-edozi ahụ nke ọma ma jikọtara ya na ọtụtụ uru ahụ ike.
Karịsịa, ha nwere ike inye aka na-akwado ọnwụ ọnwụ, meziwanye ahụike obi, ma kwalite ahụike nri.
Ha dịkwa ọtụtụ, na-atọ ụtọ, ma dịkwa mfe itinye n'ọtụtụ usoro dịka akụkụ nke nri siri ike.