Agwa 9 na Ahụ Ike You Pụrụ Iri

Ndinaya

• 1. Okuko
• 2. Ogwe aka
• 3. agwa
• 4. Akụrụ Agwa
• 5. Agwa ojii
• 6. Soybean
• 7. Pinto Agwa
• 8. Ugbo mmiri
• 9. Ahụekere
• Isi Okwu

Agwa na mkpo bụ mkpụrụ osisi ma ọ bụ mkpụrụ nke ezinụlọ osisi akpọrọ Fabaceae. A na-erikarị ha gburugburu ụwa ma bụrụ ọgaranya nke fiber na vitamin B.

Ha bụkwa nnukwu nnọchi maka anụ dịka isi iyi protin anaghị eri anụ.

Agwa na mkpo nwere ọtụtụ uru ahụike, gụnyere ibelata cholesterol, na-ebelata ogo shuga na ọbara na-arịwanye elu nje bacteria.

Ndị a bụ agwa na ahịhịa kachasị mma ị nwere ike iri, na ihe kpatara ha ji dị mma maka gị.

Anyị gụnyere ngwaahịa anyị chere bara uru maka ndị na - agụ akwụkwọ anyị. Ọ bụrụ na ịzụta site na njikọ na ibe a, anyị nwere ike nweta obere ọrụ. Nke a bụ usoro anyị.

1. Okuko

A makwaara ya dị ka agwa garbanzo, chickpeas bụ nnukwu ihe na - akpata fiber na protein.

Ọtụtụ nnyocha sayensị egosiwo na agwa na mkpo dị ka chickpeas nwere ike inye aka belata ibu, ihe ndị nwere ike ibute ọrịa obi na ikekwe ọbụlagodi ọrịa kansa, ọkachasị mgbe ha dochiri anụ uhie na nri (,,,,).

Otu iko (gram 164) nke chickpeas esiri esi nwere (6):

• Calorisị: 269
• Protein: 14.5 gram
• Eriri: 12.5 gram
• Na-eche (vitamin B9): 71% nke RDI
• Manganese: 84% nke RDI
• Ọla kọpa: 29% nke RDI
• Iron: 26% nke RDI

Chickpeas bara uru karịsịa n'ibelata shuga shuga na ịba ụba insulin ma e jiri ya tụnyere nri ndị ọzọ nwere nnukwu carb ().

N'ime nyocha ụmụ nwanyị iri na itoolu, ndị riri nri nwere ounce 1.7 (gram 50) nke chickpeas nwere nnukwu shuga dị n'ọbara na insulin karịa ndị riri otu nri achịcha ọcha ma ọ bụ ihe oriri ndị ọzọ nwere ọka wit ().

N'otu aka ahụ, nyocha ọzọ emere mmadụ iri anọ na ise gosiri na iri grace 26 (gram 728) nke chickpeas kwa izu ruo izu iri na abụọ belatara ezigbo insulin ().

Iri chickpeas nwekwara ike melite ogo cholesterol dị n’ọbara.

Ọtụtụ nnyocha egosiwo na chickpeas nwere ike ibelata cholesterol zuru oke na cholesterol dị obere-lipoprotein (LDL), nke bụ ihe na-ebute ọrịa obi (,).

Akpịrị gị na nje bacteria bara uru dị n'ime ya na-arụ ọrụ dị mkpa n'ọtụtụ akụkụ nke ahụike gị, yabụ iri nri nwere eriri nwere eriri afọ bara ezigbo uru.

Otutu ihe omumu egosila na nri ndi nwere chickpeas nwekwara ike inye aka meziwanye eriri afo ma belata onu ogwu ojoo na eriri afo (,).

Chọta nhọrọ nke chickpeas n'ịntanetị.

Na nchikotaChickpeas bụ ezigbo isi iyi nke eriri na nri, ha dịkwa obere kalori. Ha nwere ike inye aka belata shuga shuga, belata kọlestrọl ọbara ma melite ahụ ike.

2. Ogwe aka

Lentil bụ ezigbo isi iyi nke anaghị eri anụ ma ọ nwere ike bụrụ nnukwu mgbakwunye na ofe na stew. Ha nwekwara ike irite ọtụtụ uru ahụike (14).

Otu iko (gram 198) nke lentil esi nri nwere ihe dịka (15):

• Calorisị: 230
• Protein: Gram 17,9
• Eriri: Gram 15.6
• Na-eche (vitamin B9): 90% nke RDI
• Manganese: 49% nke RDI
• Ọla kọpa: 29% nke RDI
• Thiamine (vitamin B1): 22% nke RDI

Yiri chickpeas, lentil nwere ike inye aka belata shuga dị n'ọbara ma e jiri ya tụnyere nri ndị ọzọ.

N'ime nyocha gbasara ụmụ nwoke iri abụọ na anọ, ndị enyere pasta na tomato ihendori nwere lentil riri ezigbo obere n'oge nri ahụ ma nwee shuga shuga dị ala karịa ndị riri otu nri na-enweghị lentil ().

Nnyocha ọzọ e mere karịa mmadụ 3,000 chọpụtara na ndị na-erikarị lentil na mkpo ndị ọzọ nwere ọnụọgụ kachasị nke ọrịa shuga ().

Uru ndị a nwere ike ịbụ n'ihi mmetụta lentil nwere na eriri afọ.

Studiesfọdụ ọmụmụ egosila na lentil na-erite uru ahụ ike site na imeziwanye eriri afọ na ime ka ọnụ ọgụgụ afọ ghara ịdị, nke nwere ike inye aka na mgbaze ma gbochie spikes na ọbara shuga (,).

Na mmechi, lentil puo nwekwara ike inyere ahụike obi aka site na ibelata “ajọ” LDL cholesterol na ịbawanye “ezigbo” HDL cholesterol ().

Lezụta lentil n'ịntanetị.

Na nchikotaLentil bụ nnukwu ihe na - enye protein anaghị eri anụ ma nwee ike belata ogo shuga dị n’ọbara ma e jiri ya tụnyere ụfọdụ nri ndị ọzọ nwere carbohydrates.

3. agwa

Peas bụkwa ụdị legume, na e nwere ọtụtụ ụdị dị iche iche.

Otu iko (gram 160) nke peas esiri esi ike (21):

• Calorisị: 125
• Protein: 8.2 gram
• Eriri: 8.8 gram
• Na-eche (vitamin B9): 24% nke RDI
• Manganese: 22% nke RDI
• Vitamin K: 48% nke RDI
• Thiamine (vitamin B1): 30% nke RDI

Dị ka ọtụtụ mkpo nri ndị ọzọ, peas bụ ezigbo isi iyi nke fiber na protein. Ọtụtụ nyocha egosila eriri agwa na protein, nke enwere ike iji mgbakwunye, nwee ọtụtụ uru ahụike.

Otu nnyocha gbasara mmadụ iri abụọ na abụọ buru oke ibu ma nwekwa cholesterol dị elu chọpụtara na iri mkpụrụ ntụ ọka 1.8 (gram 50) kwa ụbọchị maka ụbọchị iri abụọ na asatọ belata oke insulin na abụba afọ, ma e jiri ya tụnyere ntụ ọka wit ().

Mkpụrụ ọka agwa na eriri agwa egosila uru ndị dị otú ahụ n'ọmụmụ ihe ndị ọzọ site na mbenata mmụba nke insulin na ọbara shuga mgbe anyị risịrị nri, na-ebelata triglycerides ọbara na mmetụta na-abawanye ụba nke izu ezu (,,).

Ebe ọ bụ na eriri na-eri nri nje dị mma na eriri afọ gị, agwa pea nwekwara ike ime ka ahụ dị mma. Otu nnyocha gosiri na ọ nwere ike ịbawanye ugboro ugboro na ndị agadi ma belata ojiji nke laxatives ().

O nwekwara ike inyere uto nke nje bacteria dị mma na eriri afọ, dị ka Lactobacilli na Bifidobacteria. Nje bacteria ndị a na-emepụta obere fatty acids, nke na-enyere aka ịkwalite ahụ ike ().

Zụọ ahịa maka agwa.

Na nchikotaPeas bụ ezigbo isi iyi nke fiber na protein, nke nwere ike inye aka belata shuga shuga na insulin na-eguzogide. Mkpụrụ pea na protein na-akwado eriri afọ, yana.

4. Akụrụ Agwa

Anụ akụrụ bụ otu agwa a na-erikarị, were osikapa rie ya. Ha nwere ọtụtụ uru ahụike.

Otu iko (256 grams) nke akụrụ akụrụ esi nri nwere (28):

• Calorisị: 215
• Protein: 13.4 gram
• Eriri: 13.6 gram
• Na-eche (vitamin B9): 23% nke RDI
• Manganese: 22% nke RDI
• Thiamine (vitamin B1): 20% nke RDI
• Ọla kọpa: 17% nke RDI
• Iron: 17% nke RDI

Nri ndị nwere fiber dị ukwuu, dị ka agwa akụrụ, nwere ike inye aka belata nmịnye shuga n'ime ọbara wee belata ọkwa shuga dị n'ọbara.

Otu nnyocha nke mmadụ iri na abụọ nwere ọrịa shuga nke ụdị 2 chọpụtara na iri akụrụ akụrụ na osikapa belata nke ọma n'ọbara shuga mgbe nri gachara, ma e jiri ya tụnyere osikapa naanị ().

Tinyere ọbara shuga dị elu, uru bara uru bụkwa ihe egwu maka ọrịa shuga na ọrịa metabolic, mana akụrụ akụrụ nwere ikike ibelata ihe ndị a.

Otu nnyocha gosiri na mmịpụta sitere na agwa akụrụ ọcha nwere ike inye aka belata oke ahụ na abụba ().

Menmụ nwoke na ụmụ nwanyị iri 30 ndị buru oke ibu were ụbọchị 30 tụfuru kilogram 2.5 n'arọ na oke abụba ma gbaa gburugburu karịa ndị were placebo.

Beanszụta akụrụ agwa online.

Na nchikotaAgwa akụrụ nwere eriri dị elu ma nwee ike inye aka belata ịrị elu shuga shuga na-eme mgbe nri gachara.

5. Agwa ojii

Dị ka ọtụtụ agwa ndị ọzọ, agwa ojii bụ ezigbo isi iyi nke fiber, protein na folate. Ha bụ nri bụ isi na Central na South America.

Otu iko (gram 172) nke agwa ojii esiri esi ike (31):

• Calorisị: 227
• Protein: 15.2 gram
• Eriri: 15 gram
• Na-eche (vitamin B9): 64% nke RDI
• Manganese: 38% nke RDI
• Magnesium: 30% nke RDI
• Thiamine (vitamin B1): 28% nke RDI
• Iron: 20% nke RDI

Egwú ojii nwekwara ike inye aka n'ibelata shuga dị n'ọbara nke na-eme mgbe ị risịrị nri, nke nwere ike inye aka belata ohere nke ọrịa shuga na uru bara uru ().

Mmetụta a bara uru bụ n'ihi na agwa ojii nwere akara glycemic dị ala ma e jiri ya tụnyere ọtụtụ nri ndị ọzọ nwere carbohydrate. Nke a pụtara na ha na - ebute ịrị elu nke shuga dị obere mgbe ha risịrị nri.

Ihe ọmụmụ abụọ egosila na ọ bụrụ na ndị mmadụ jiri agwa osikapa rie agwa ojii, agwa ahụ nwere ike belata ịrị elu a n'ọbara shuga ma e jiri ya tụnyere mgbe ndị mmadụ na-eri osikapa naanị. Ojii ojii na-emekwa ka ịrị elu shuga dị ala karịa bred (,).

Zụọ ahịa maka agwa ojii na ntanetị.

Na nchikotaMkpọ ojii na-arụ ọrụ nke ọma n'ibelata ịrị elu nke shuga shuga mgbe a rụsịrị nri ma e jiri ya tụnyere nri ndị ọzọ nwere carb dị elu, dịka osikapa na achịcha.

6. Soybean

Eshia na-a consumedụkarị Asia na ụdị dị iche iche, gụnyere tofu. Ha nwere ọtụtụ uru ahụike dị iche iche.

Otu iko (gram 172) nke agwa eghe nwere (34):

• Calorisị: 298
• Protein: 28,6 gram
• Eriri: Gram 10.3
• Manganese: 71% nke RDI
• Iron: 49% nke RDI
• Site: 42% nke RDI
• Vitamin K: 41% nke RDI
• Riboflavin (vitamin B2): 29% nke RDI
• Na-eche (vitamin B9): 23% nke RDI

Na mgbakwunye na nri ndị a, soybean nwere nnukwu antioxidants a na-akpọ isoflavones, nke na-akpata ọtụtụ uru ahụ ike ha.

Enwere ọtụtụ ihe akaebe na-egosi na ị na-eri soybeans na isoflavones ha yana enwere ike belata ọrịa kansa.

Otú ọ dị, ọtụtụ n'ime ọmụmụ ihe ndị a bụ ihe nlere anya, nke pụtara na anaghị achịkwa nri ndị sonyere, yabụ enwere ike ịnwe ihe ndị ọzọ na-emetụta ihe egwu nke kansa.

Nnukwu ọmụmụ nke jikọtara nsonaazụ ọmụmụ iri abụọ na otu ọzọ gosiri na iri oke nri nke soybean metụtara 15% obere ọrịa afọ na ọrịa kansa ndị ọzọ. Soybean pụtara na ọ kachasị dị irè na ụmụ nwanyị ().

Nnyocha ọzọ chọtara nsonaazụ yiri ya nke soya na ọrịa kansa. Otú ọ dị, mmetụta a dị obere ma nsonaazụ ya edoghị ().

Ọtụtụ n'ime uru ndị a nwere ike ịbụ n'ihi eziokwu na soy isoflavones bụ phytoestrogens. Nke a pụtara na ha nwere ike mimomie mmetụta nke estrogen na ahụ, nke na-ada ada n'oge menopause.

Nnukwu ọmụmụ nke ụmụ nwanyị 403 postmenopausal chọpụtara na ị na-ewere soof isoflavones maka afọ abụọ, na mgbakwunye na calcium na vitamin D, belata oke ọkpụkpụ nke njupụta nke na-eme n'oge menopause ().

Soy protein na soy phytoestrogens nwekwara ike inye aka belata ọtụtụ ihe egwu maka ọrịa obi, gụnyere ọbara mgbali na cholesterol ọbara (,).

Nke a bụ nhọrọ nke soya bekee iji gbalịa.

Na nchikotaSoybeans na antioxidants ha nwere nwere ike inye aka belata ihe egwu nke ụfọdụ ọrịa kansa, belata ihe egwu maka ọrịa obi ma belata njupụta ọkpụkpụ nke menopausal.

7. Pinto Agwa

A na-ahụkarị mkpụrụ osisi pinto na Mexico. A na-erikarị ha dị ka agwa niile, ma ọ bụ gwerie ma ghee ya.

Otu iko (gram 171) nke esere eghe nwere (40):

• Calorisị: 245
• Protein: Gram 15.4
• Eriri: Gram 15.4
• Na-eche (vitamin B9): 74% nke RDI
• Manganese: 39% nke RDI
• Ọla kọpa: 29% nke RDI
• Thiamine (vitamin B1): 22% nke RDI

Ngwunye agwa nwere ike inye aka belata cholesterol dị n’ọbara.

Nnyocha nke mmadụ iri na isii chọpụtara na iri 1/2 iko pinto agwa kwa ụbọchị ruo izu asatọ budata oke cholesterol zuru oke na LDL cholesterol dị “n’ọbara” ().

Nnyocha ọzọ gosipụtara na mkpụrụ osisi bekee nwere ike belata LDL cholesterol yana ịbawanye mmepụta nke propionate, obere ọdụdụ abụba nke nje bacteria na-emepụta. Propionate dị mma maka ahụ ike ().

Dị ka ọtụtụ agwa ndị ọzọ, agwa bekee nwekwara ike belata ịrị elu n'ọbara shuga nke na-eme mgbe ị risịrị nri ().

Pinzụta pọto agwa ebe a.

Na nchikotaAgwa bekee nwere ike inye aka belata cholesterol dị n’ọbara, shuga dị n’ọbara ma chekwaa ahụ ike. Enwere ike iri ha ma ha dum ma ọ bụ gwọ ha.

8. Ugbo mmiri

Mkpụrụ mmiri, nke a makwaara dị ka agwa ha, bụ ezigbo ihe na-enye eriri, vitamin B na mineral.

Otu iko (gram 182) nke agwa mmiri esiri esi ike (43):

• Calorisị: 255
• Protein: Gram 15.0
• Eriri: Gram 19.1
• Na-eche (vitamin B9): 64% nke RDI
• Manganese: 48% nke RDI
• Thiamine (vitamin B1): 29% nke RDI
• Magnesium: 24% nke RDI
• Iron: 24% nke RDI

Mkpụrụ mmiri na-egosi na ọ ga-enyere aka belata mgbaàmà nke ọrịa metabolic, ikekwe n'ihi nnukwu eriri ha.

Nnyocha na-adọrọ mmasị nke ụmụaka 38 nwere cholesterol ọbara na-adịghị ahụkebe chọpụtara na ndị riri muffin ma ọ bụ smoothie nwere 17.5 gram nke bean ntụ kwa ụbọchị maka izu anọ nwere ọkwa dị elu nke HDL cholesterol ().

Achọpụtala ihe yiri ya na ndị okenye.

Nnyocha e mere na ndị toro eto buru ibu na oke ibu chọpụtara na iri kọfị 5 (gram 910) nke agwa mmiri na mkpo ndị ọzọ kwa izu bara uru dị ka ndụmọdụ gbasara nri maka iwelata agba gburugburu, shuga ọbara na ọbara mgbali ().

Ihe omumu ndi ozo achotala ihe yiri ya ().

Zụọ ahịa maka agwa mmiri n'ịntanetị.

Na nchikotaAgwa mmiri nwere ọtụtụ eriri ma nwee ike inye aka belata ihe egwu maka ọrịa metabolic. Ha nwekwara ọtụtụ nri ndị dị mkpa.

9. Ahụekere

N’ụzọ na-akpali mmasị, ahụekere bụ mkpo nri, nke na-eme ka ha dị iche n’ọtụtụ ụdị mkpụrụ ndị ọzọ.

Ahụekere bụ ezigbo mmiri ọgwụ abụba, polyunsaturated fats, protein na vitamin B.

Otu ọkara iko (gram 73) ahụekere nwere ihe dịka (47):

• Calorisị: 427
• Protein: Gram 17.3
• Eriri: 5.9 gram
• Abụba zuru ezu: 5 gram
• Manganese: 76% nke RDI
• Niacin: 50% nke RDI
• Magnesium: 32% nke RDI
• Na-eche (vitamin B9): 27% nke RDI
• Vitamin E: 25% nke RDI
• Thiamine (vitamin B1): 22% nke RDI

N’ihi na ha nwere abụba ndị a na-enweghị ihe ha mejupụtara, ahụekere nwere ike ịba uru ma ọ bụrụ na ha dochie ihe ndị ọzọ na-eri nri.

Nnyocha ọmụmụ ole na ole ole na ole achọpụtala na ị na-eri ahụekere na ọnụọgụ ọnwụ nke ọtụtụ ihe kpatara ya, gụnyere ọrịa obi, ọrịa strok, kansa na ọrịa shuga ().

N'ụzọ na-akpali mmasị, bọta ahụekere adịghị ka ọ nwere otu uru bara uru ().

Otú ọ dị, ọmụmụ ihe ndị a bụ nanị nlebara anya, nke pụtara na ha enweghị ike igosipụta na ị na-eri ahụekere n’ezie na-ebelata mbelata ihe egwu ndị a.

Nnyocha ndị ọzọ enyochaala mmetụta iri nri ahụekere na cholesterol dị n'ọbara (,,).

Otu nnyocha e mere na ụmụ nwanyị nwere cholesterol ọbara dị elu chọpụtara na ndị riri ahụekere dị ka akụkụ nke nri nwere abụba dị ala maka ọnwa isii nwere kọleji cholesterol zuru oke na obere "ọjọọ" LDL cholesterol dị ala karịa ndị na-eri nri nwere obere abụba ().

Otú ọ dị, ọ bụrụ na nnu na-emetụ gị n'ahụ, chọọ ahụekere a na-eteghị edozi nke nnu dị iche iche.

Chọta ahụekere n'ịntanetị.

Na nchikota Ahụekere bụ n'ezie mkpịsị ụkwụ. Ha nwere ọtụtụ abụba ndị nwere ahụike zuru oke ma nwee ike ịba uru maka ahụike obi.

Isi Okwu

Agwa na mkpo bụ ụfọdụ n'ime nri kachasị na mbara ala.

Ha bụ ezigbo ụzọ nke eriri nri, protein, vitamin B na ọtụtụ vitamin na mineral ndị ọzọ dị mkpa.

Enwere ezi ihe akaebe na ha nwere ike inye aka belata shuga shuga, melite ogo cholesterol ma nyere aka mee ka ahụ dị mma.

Ọbụghị naanị nke ahụ, mana iri agwa na mkpo dị ka isi iyi protein karịa anụ bụkwa ihe dị mma na gburugburu ebe obibi.

Tinye ha na ofe, ofe na salad, ma obu rie ha n’onwe gi maka nri onye anaghị eri anụ.