Izizathu Ezimbalwa Zokudla Ubhontshisi Olwengeziwe
Ngenkathi ngiphenya ngokudla okuguga, ngimangele ukuzwa ukuthi ubhontshisi awukwazi nje ukuba yingxenye enempilo yokudla kwakho, kodwa kunamakhemikhali okuguga. Njengabantu abaningi, ngangazi ukuthi ubhontshisi kwakuwumthombo omuhle wamaprotheni nokuthi okungafani nemithombo yamaprotheni ezinyamazane (njengenyama kanye nobisi), aziqukethe amafutha angenampilo. Kodwa lokho engakufunda ekucwaningeni kwami kokudla okuguga ukuthi le ubhontshisi iphezulu kakhulu kuma-antioxidants.
Eqinisweni, isigamu sendebe yamabhisi obomvu obomvu, izinso noma ama-pinto aqukethe ezinye zezinga eliphezulu kakhulu zama-antioxidants kunoma yikuphi ukudla!
Inani leNutritional of Beans
Ngakho ubhontshisi ungumthombo omuhle wama-protein asemifino aphansi, kepha izinzuzo zabo zokudla okunempilo azipheli lapho. Ubhontshisi, njengamanye amagciwane, futhi ngokwemvelo kuqukethe i-fibre, into engeke ixoxelwe uma kuziwa empilweni yemathunjini. I-fiber kubhontshisi nayo iyasiza ukukugculisa ngokushesha, okusho ukuthi ungase uzizwe ugcwele ngama-calories angaphansi kwesidlo esingenamsoco.
Amabhontshisi nawo angumthombo omkhulu we-folate (owaziwa nangokuthi i- folic acid noma i-vitamin B9), eyaziwa ngekhono layo lokusiza ukulungisa amangqamuzana awonakele. Konke-konke, ubhontshisi kungaba yinto enhle kakhulu kunoma yikuphi ukudla okunempilo, ucabanga ukuthi ulungele ngaphandle kwe-sodium noma amafutha amaningi.
Vele ubheke ezinye zale nqubo yokudla okunomsoco kwenye yezinhlobo ezidume kakhulu zobhontshisi:
| Amaqiniso Okudla: Izinyosi zezinso, okuluhlaza (Ukukhonza Isikhulu: 1 indebe) | ||
|---|---|---|
| Ama-calories | 613 | |
| Inani lamafutha | 1.5 g | 2% Inani Lansuku zonke |
| I-cholesterol | 0 g | 0% Inani Lansuku zonke |
| I-sodium | 44 mg | 1% Inani Lansuku zonke |
| Potassium | 2587 mg | 73% Inani Lansuku zonke |
| Isamba sama-carbohydrate | 110 g | Inani lezinsuku ezingu-36% |
| I-Fiber Dietary | 46 g | 184% Inani Lansuku zonke |
| Amaphrotheni | 43 g | Inani lezinsuku ezingu-86% |
| I-calcium | 25% Inani Lansuku zonke | |
| I-Vitamin C | 13% Inani Lansuku zonke | |
| I-Iron | 83% Inani Lansuku zonke | |
| I-Vitamin B-6 | 35% Inani Lansuku zonke | |
| I-Magnesium | 64% Inani Lansuku zonke |
Yize izinhlobo ezahlukene zobhontshisi zithwala izibalo ezahlukene (ukukhonza okulinganayo kwamabhontshisi abamnyama, isibonelo, ine- fiber encane futhi ayinayo i-vitamin C), wonke ubhontshisi aqukethe i-anthocyanin, i-flavonoid enamandla eyaziwa ngezindawo zayo zokulwa ne-antioxidant.
Ukubaluleka kwama-Antioxidants ku-Anti-Aging
Ama-antioxidants abaluleke kakhulu ekunqandeni ukuguga nokuphila isikhathi eside.
Ama-antioxidants akuzona ngempela izinto ngaphakathi futhi ngokwabo njengoba abathengisi bangase bakholwe. Kunalokho, igama elithi antioxidant lisho ikhono lomzimba lokususa ama-oxyidizing amafutha emzimbeni, okuchaza ukuthi izinto eziningi zemvelo ezihlukahlukene ziye zachazwa kanjani njenge-antioxidants. Okubaluleke kakhulu ekunakekeleni ukuguga ngokweqile ukuthi ama-antioxidants atholakala emithonjeni yokudla enempilo avikela umonakalo obangelwa ama-radicals amahhala, okusiza ukuvikela izitho nezicubu zakho ezinkingeni zesikhathi eside ezibangelwa imetabolism nokudla okungenampilo uma ukhula.
Ngenkathi usungakwazi ukuthola ukulungiswa kwakho kwe-antioxidant kwezinye izithako namavithamini afana ne-vitamin E ne-vitamin C, imithombo engcono kakhulu yezidingo zakho zokudla okunomsoco isesekudla okuphelele. Zama ukufaka ubhontshisi njengababhontshisi abamnyama, ubhontshisi bezinso kanye nobhontshisi be-pinto, zibe ukudla ezimbalwa ngesonto. Umzimba wakho uzokubonga!
Imithombo:
ULila, uMary Ann. "I-Anthocyanins kanye Nempilo Yomuntu: Indlela Yokuphenya Nge-In Vitro." I-Journal ye-Biomedicine ne-Biotechnology 2004.5 (2004): 306-13.
U-Xianli Wu, uGary R. Beecher, uJoanne M. Holden, uDavid B. Haytowitz, uSusan E. Gebhardt noRonald L. Prior. "Amakhono E-Lipophilic and Hydrophilic of Foods Ejwayelekile e-United States." J. Agric. Ukudla Chem, 52 (12), 4026-4037, 2004.