13 INOSHAMISA UTANO BHENEFITI YEITSVO BEANS (RAJMA)

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Kumba Hutano Chikafu Nutrition oi-Neha Ghosh Na Neha Ghosh | Yakavandudzwa: Mugovera, Zvita 8, 2018, 16:00 [IST]

Itsvo bhinzi dzinowanzozivikanwa se rajma muIndia. Iyi bhinzi yakapihwa nemupunga unopisa unopisa unonzi rajma chawal inova ndiro inodiwa pakati pevaIndia. Itsvo bhinzi dzinouya neakawanda ehutano mabhenefiti. Ivo vanobatsira mukudzikira uremu, kusimudzira hutano hwemwoyo, kuchengetedza mashuga eropa kutumidza mashoma.

Itsvo bhinzi sosi yakanaka yeprotein uye inoonekwa sechikafu chine hutano. Nekudaro, ivo vanofanirwa kubikwa mushe usati washandiswa inogona kuve ine chepfu kune yako system kana ikadyiwa mbishi ^[1] .

Kukosha Kwehutano KweItsvo Beans (Rajma)

100 gramu yenyuchi yeitsvo ine 333 macalorie, 337 kcal yesimba uye 11.75 g yemvura. Iyo zvakare ine:

22.53 g mapuroteni
1.06 g yakazara lipid (mafuta)
61.29 g makabhohaidhiretsi
15.2 g yakazara fiber fiber
2.10 g shuga
0,154 g akazara mafuta akazara
0.082 g yakazara monounsaturated mafuta
0.586 g yakazara polyunsaturated mafuta
83 mg calcium
6.69 mg simbi
138 mg magnesium
406 MG phosphorus
1359 mg potasium
12 mg sodium
2.79 mg zinc
4.5 mg vhitamini C
0.608 mg thiamin
0,215 mg riboflavin
2.110 mg niacin
0,397 mg vhitamini B6
394 µg folate
0,21 mg vhitamini E
5.6 vitaming vhitamini K

Hutano Bhenefiti YeItsvo Beans (Rajma)

1.Aids mukurema

Itsvo bhinzi ine yakasungunuka faibha iyo inononoka kudzika kubvisa mudumbu rako, saka unonzwa uzere kwenguva yakareba. Zvakare, iyo yakakwira mapuroteni zvemukati inowedzera kuguta kwako, nekudaro ichibatsira mukudzikira uremu.

Zvinoenderana neongororo yakaburitswa muRondedzero yeAmerican College yeNutrition, vanhu vanodya bhinzi yeitsvo havawanzo kuve vakafutisa uye vangangove vane chiuno chidiki uye huremu hwemuviri hwakaderera. ^[piri] .

2. Inobatsira mukuumbwa kwesero

Itsvo bhinzi dzakazara izere nemaamino acids ayo ari ekuvakisa mapuroteni. Mapuroteni anoshanda pane mazhinji maseru kuronga, kudzora uye kubatsira mukushanda kwenyama yemuviri uye nhengo. Dzinobatsirawo mukuumbwa kwemamorekuru matsva nekuongorora ruzivo rwemajini muDNA. Nekudaro, ita shuwa kuti hauparadze bhinzi yeitsvo yakawandisa sezvo ivo vakaremerwa neprotein inonzi phaseolin, iyo inogona kukonzeresa kurwisa kwevamwe vanhu uye kuwedzera kutadza kwemoyo ^[3] .

3. Inochengetedza huwandu hweshuga

Itsvo bhinzi rine makabhohaidhiretsi anozivikanwa sesitashi. Starch rinoumbwa nemashuga eglucose anonzi amylose uye amylopectin ^[4] . Iyo inokwana makumi matatu kusvika makumi mana muzana muzana yeamylose iyo isiri seyakagayikwa seamylopectin. Kunonoka-kuburitswa kwe carbs mumuviri kunotora nguva yakareba kugaya uye hakukonzere spike mune shuga yeropa kana ichienzaniswa nezvimwe zvekudya zvine starchy, ichiita bhinzi yeitsvo chikafu chakakwana chevanhu vane chirwere cheshuga ^[5] .

4. Inosimudzira hutano hwemwoyo

Idya bhinzi yeitsvo kakawanda uye haukwanisi kufa nechirwere chemwoyo, sitiroko uye mamwe matambudziko ane chekuita nemoyo maererano nechidzidzo cha2013. ^[6] . Iyo inoderedzawo LDL cholesterol uye inowedzera HDL cholesterol nekuda kwekuvapo kwevekudya fiber fiber mune bhinzi. Saka, tanga kudya bhinzi kuti uderedze njodzi yechirwere chemwoyo.

5. Inoderedza njodzi yekenza

Itsvo bhinzi dzakakwirira muma antioxidants anonzi polyphenols uye ane anti-anogumbura zvinhu ayo akaratidzirwa kuve nemhedzisiro inobatsira mukuderedza njodzi yekenza, anodaro ongororo ^[7] . Itsvo nyemba uye dzimwe bhinzi mune zvese zvinoonekwa seanorwisa kenza chikafu uye nekuti vane simba rakasimba rekurwisa mhando dzese dzekenza.

6. Inodzivirira mafuta ane chiropa chirwere

Mafuta echiropa chirwere chinoitika kana mafuta akawandisa anowanikwa muropa. Kushandiswa kwenyuchi dzeitsvo kunogona kusimudzira hutano hwechiropa uye kudzikisa njodzi yehutachiona hwechiropa nekuda kweiyo yakawanda fiber yezvinhu inosunga marara ekuisa nekuaburitsa kunze kwemuviri. Zvakare, itsvo bhinzi chikafu chine huturu-chakakora chine zvakawanda zvinovaka muviri zvinosanganisira vhitamini E. Iyi vhitamini inozivikanwa kuvandudza mafuta ane chiropa chirwere ^[8] .

7. Inovandudza kugaya uye gut gut

Mbeu dzeitsvo dzakanakira kugaya here? Ehe, iwo sezvaari iwo ane huwandu hwakawanda hwefetabha yekudya iyo inosimudzira hutano hwekugaya uye inochengetedza ura hwakajairika. Itsvo bhinzi inowedzerawo gut hutano kuburikidza nekuvandudza ura hwekudzivirira basa uye kuwedzera huwandu hwehutachiona hune hutano hunobatsira mukudzivirira zvirwere zvine chekuita nematumbu. Zvisinei, dzivisa kuwedzeredza mune bhinzi yeitsvo sezvo zvichikonzera kubatira uye gasi ^[9] .

8. Rubatsiro mukuumbwa kwemabhonzo nemeno

Hutsvo hwetsvo hune huwandu hwakanaka hwephosphorus iyo yakakosha mukuumbwa kwemabhonzo nemeno. Phosphorus zvakare inoita basa rakakosha mukushandisa kwemuviri macarbohydrate nemafuta. Nzvimbo dzakakwirira dze phosphorus mumuviri dzinobatsira mukushandisa zvine mutsigo kweimwe zvicherwa simbi, zinc, magnesium uye calcium ^[10] .

9.Apt kumadzimai akazvitakura

Irosi bhinzi dzine folate kana folic acid, chinhu chakakosha chinovaka muviri chinodiwa panguva yekuzvitakura ^{[gumi neimwe]} . Icho chikonzero chiri icho icho chinobatsira kudzivirira neural chubhu hurema mune iyo fetus panguva yepamuviri. Kusawana huwandu hwakawanda hwenhumbu panguva yekuzvitakura kunogona kukonzera kushaya simba, kurasikirwa nechido, kusagadzikana, nezvimwe.

10. Inochengetedza ganda nebvudzi zvine hutano

Sezvo itsvo bhinzi dzakatakurwa nema antioxidants, dzinogona kurwisa zvinokonzeresa zvemahara radicals uye kudzikisira kuchembera kwemasero. Izvi zvinodzivirira kuunyana kuumbwa, uye kunoporesa acne. Kune rimwe divi, bhinzi yeitsvo kupfuma musimbi, zinc uye mapuroteni kunogona kubatsira kusimbisa bvudzi rako uye kudzivirira kurasika kwebvudzi nekuonda ^[12] .

11. Inodzivirira hypertension

Itsvo bhinzi dzinogona kudzivirira hypertension nekuti ine magnesium, potasium, protein uye dietary fiber. Zvese izvi zvinovaka muviri zvinobatsira mukuchengetedza huwandu hweropa. Zvakare, magnesium uye potasium inowedzera maarteri uye tsinga dzeropa uye inovimbisa kuyerera kweropa kwakakodzera kuburikidza neari arteri, nokudaro zvichigadzirisa kuwedzerwa kweropa.

12. Kunowedzera ndangariro

Itsvo bhinzi sosi huru yevhitamini B1 (thiamine) iyo inowedzera kugona kwekuziva uye inovandudza ndangariro. Thiamine inobatsira mukugadzira acetylcholine, iyo neurotransmitter inobatsira mukushanda kwakanaka kwehuropi uye inosimudzira kusungwa. Izvi zvinobatsira mukuderedza njodzi ye dementia uye chirwere cheAlzheimer ^[13] .

13. Kubatsira mukubvisa hutachiona

Molybdenum inoteedzera mamineral anowanikwa mune yeitsvo bhinzi. Inoita seyakagadziriswa detoxifier nekubvisa masulphites kubva mumuviri. Yakakwira sulphite yemukati mumuviri inogona kuva chepfu sezvo ichikonzera maziso, ganda uye ganda rekutsamwa ^[14] . Zvakare vanhu vanorwara nemasulphites vanofanirwa kuve neitsvo bhinzi nguva dzose kuti vadzikise zviratidzo zvechirwere.

Maitiro Ekuwedzera eItsvo Mahonji Mune Zvako Zvokudya

Wedzera bhinzi yakabikwa mumasobho, stews, casseroles uye pasta ndiro.
Sanganisa bhinzi yeitsvo yakabikwa pamwe chete nedzimwe bhinzi kuti ugadzire wega bhinzi saladhi.
Iwe unogona kugadzira chaat yakagadzirwa neyakabikwa bhinzi yakasanganiswa nepepuru nhema, matomatisi nehanyanisi.
Iwe unogona kugadzira dzakasungwa itsvo bhinzi pamwe nemwaka wekupararira kune hutano mune sangweji.

Zvino zvaunoziva iwo mabhenefiti eitsvo bhinzi, nakidzwa navo mune yakabikwa, yakabikwa kana yakasvinwa fomu kuti ugamuchire avo anoshamisa hutano mabhenefiti.

Wona Chinyorwa Mareferenzi

[1]Kumar, S., Verma, A. K., Das, M., Jain, S. K., & Dwivedi, P. D. (2013). Zvirwere zvemakiriniki zveitsvo yebhinzi (Phaseolus vulgaris L.) kushandiswa. Chikafu, 29 (6), 821-827.
[piri]Papanikolaou, Y., & Fulgoni III, V. L. (2008). Kushandiswa kwebhinzi kwakabatana nekudyiwa kukuru kwehutano, uced systolic BP, huremu hwemuviri hwakadzika, uye chiuno chidiki chechiuno muvakuru: mhedzisiro kubva kuNational Health uye Nutrition Examination Survey 1999-2002. Zvinyorwa zveAmerican College yeNutrition, 27 (5), 569-576.
[3]Virtanen, H. E. K., Voutilainen, S., Koskinen, T. T., Mursu, J., Tuomainen, T.-P., & Virtanen, J. K. (2018). Kunwa Kweakasiyana eDhijitari Mapuroteni uye Njodzi Yekutadza Kwemwoyo muVarume. Kutenderera: Kutadza Kwemwoyo, 11 (6), e004531.
[4]Tharanathan, R.., & Mahadevamma, S. (2003). Zviyo zvembesa - chikomborero kukudya kwevanhu. Maitiro muFood Science & Technology, 14 (12), 507-518.
[5]Thorne, M. J., Thompson, L. U., & Jenkins, D. J. (1983). Zviitiko zvinokanganisa starch kugaya uye iyo glycemic mhinduro ine yakanyanya kutaurwa kune nyemba. IAmerican Journal yeClinical Nutrition, 38 (3), 481-488.
[6]Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2013). Abstract MP21: kudyiwa kwenzungu uye bhinzi uye njodzi yechiitiko coronary moyo chirwere, sitiroko, uye chirwere cheshuga mellitus: yakarongeka ongororo uye meta-ongororo.
[7]Moreno-Jiménez, MR, Cervantes-Cardoza, V., Gallegos-Infante, JA, González-La o, RF, Estrella, I., García-Gasca, T. de J.,… Rocha-Guzmán, NE (2015) . Phenolic kuumbiridzwa shanduko dzakagadziriswa dzakajairika bhinzi: yavo antioxidant uye anti-kupisa mhedzisiro mumatumbu emukenza maseru. Kudya Kwekutsvagiridzana, 76, 79-85.
[8]Vos, M. B., Colvin, R., Belt, P., Molleston, J. P., Murray, K. F., Rosenthal, P.,… Lavine, J. E. (2012). Correlation yeVitamin E, Uric Acid, uye Kudya Kudya Neye Histologic Zvimiro zvevana NAFLD. Zvinyorwa zvePediatric Gastroenterology uye Nutrition, 54 (1), 90-96.
[9]Winham, D. M., & Hutchins, A. M. (2011). Pfungwa dzekubata kumeso kubva mukushandisa bhinzi pakati pevakuru muzvidzidzo zvitatu zvekudyisa. Nutrition Chinyorwa, 10 (1).
[10]Campos, M. S., Barrionuevo, M., Alférez, M. J. M., GÓMEZ-AYALA, A. Ê., Rodriguez-Matas, M. C., LOPEZÊALIAGA, I., & Lisbona, F. (1998). Kudyidzana pakati pesimbi, calcium, phosphorus uye magnesium mune ine hutano isina ayiti rat. Eximental physiology, 83 (6), 771-781.
[gumi neimwe]Fekete, K., Berti, C., Trovato, M., Lohner, S., Dullemeijer, C., Souverein, O. W.,… Decsi, T. (2012). Mhedzisiro yekutora folate pamhedzisiro yehutano mukutakura: kuongororwa kwakarongeka uye meta-ongororo pahuremu hwekuzvarwa, uremu hwepascenti uye kureba kwekubata. Chikafu Chinyorwa, 11 (1).
[12]Guo, E. L., & Katta, R. (2017). Kudya uye kurasikirwa nevhudzi: zvinokanganisa kushomeka kwehutano uye kuwedzera kwekushandisa. Dermatology inoshanda & pfungwa, 7 (1), 1-10.
[13]Gibson, G. E., Hirsch, J. A., Fonzetti, P., Jordan, B. D., Cirio, R. T., & Mukuru, J. (2016). Vitamin B1 (thiamine) uye kuora mwoyo. Zvinyorwa zveNew York Academy yeSainzi, 1367 (1), 21-30.
[14]Bold, J. (2012). Kufunga kwekuongororwa uye manejimendi yesulphite senzwi. Gastroenterology uye hepatology kubva pamubhedha kuenda kubhenji, 5 (1), 3.