Hlanza ubhontshisi obunwetshiwe ukuze unciphise i-sodium
Ubhontshisi obumnyama kukhona amaprotheni kanye nomthombo we-fiber ogcwele i-carbohydrate engasiza ekudingeni izidingo zakho zansuku zonke. Lokhu kwenza kube yingxenye enhle yokudla okunempilo. Ngokuvamile, izithombo zomzimba ziwumthombo wokudla obaluleke kakhulu ekudleni kwemifino futhi ngoba zinikeza amaprotheni asekelwe ezitshalweni futhi ziwumthombo omuhle wensimbi.
| Ama-Black Black Amaqiniso Okudla | |
|---|---|
| Ukukhonza Ukuphakama Ingqikithi ye-1/2 ekheniwe (130 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 100 | |
| Ama-calories avela ku-Fat 0 | |
| Ingqikithi yamafutha 0.0g | 0% |
| I-Satatated Fat 0g | 0% |
| I-cholesterol 0mg | 0% |
| I-sodium 490mg | 20% |
| Potassium 420mg | 12% |
| Ama-carbohydrates 18g | 6% |
| I-Fiber Diet 4g | 16% |
| Ama-Sugar 1g | |
| Amaprotheni 6g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 4% · I-Iron 8% | |
| * Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Inani leNutritional of Ubhontshisi Omisiwe NamaKhenile
Ubhontshisi ekheniwe kungaba yingxenye yokudla okunempilo. Nokho, zicebile nge-sodium. Uma kuqhathaniswa nobhontshisi omisiwe, labo abakhona bangaba ne-420mg ye-sodium ngayinye yekhefu ngayinye ekhonzayo. Lokhu kubalulekile uma kuqhathaniswa no-1mg kuphela we-sodium ezinhlotsheni ezomile.
Ngaphezu kwalokho, ngokusho kweNational Bean Institute, ubhontshisi obomile aqukethe ama-8 amagremu ama-fiber nama-8 amagremu amaprotheni. Leyo ngamaphesenti angama-30 kuya kwangu-50 ngaphezu kwamabhontshisi akheniwe.
Nakuba ubhontshisi osemathinini akhona, uzothola inani lokudla okunomsoco uma ukhetha ubhontshisi obomile.
Izinzuzo zezempilo zezinyosi ezimnyama
Amabhontshisi amnyama ayimithombo emihle kakhulu ye- fiber (kokubili i-soluble ne-insoluble). Izifundo zibonisa ukuthi ukudla okune-fiber kungasiza ukugcina imigomo yesisindo nokusiza ekulahlekeni kwesisindo. Kunganciphisa futhi ingozi yesifo senhliziyo namanye amagciwane.
Amabhontshisi amnyama, njengamanye amaqabunga, aqukethe isitashi esingafuni. Lokhu kusho ukuthi ama - carbohydrate kumabhontshisi abamnyama ashintsha kancane kancane abe yi-glucose, amanye awo angagciniwe emathunjini amakhulu nhlobo.
Ucwaningo luye lwabonisa ukuthi ukushintsha ama-carbohydrate okugayiwe ngokushesha (afana nelayisi omhlophe) nge-legumes kungathuthukisa ukulawulwa kwe-glycemic kubantu abanesifo sikashukela. Ukudla ukudla okuphezulu e-starch okumelana nakho kungase kuthuthukise impilo yokugaya, kuhlanganise nokugqugquzelwa kwe-flora ephilayo enempilo. I-starch ephikisayo ingahle ibe ngcono nokuzwela kwe-insulin.
Kubalulekile ukuthi uqaphele ukuthi ubhontshisi osemathinini kungenzeka ube nesitashi esincane esingaphansi kwamabhontshisi omisiwe.
Ubhontshisi obumnyama ngumthombo omuhle kakhulu wezintambo. Lokhu kubangela ukukhiqiza amangqamuzana egazi abomvu futhi kudlala indima ekuvimbeleni amaphutha we-neural tube ngesikhathi sokukhulelwa.
Ukwengeza, ubhontshisi omnyama ungumthombo omuhle kakhulu we-manganese, i-magnesium, ne-thiamin, nomthombo omuhle we-potassium nensimbi. Uma ungumlimi wezitshalo othembela kubhontshisi njengomthombo wensimbi, kuhle ukwazi ukuthi ukudla ukudla okunamavithamini C , njengezithelo ze-citrus nezitamatisi, kusiza ukwandisa ukungena kwensimbi.
Ungadla Ubhontshisi Esidlini Esincane Sokudla?
Ukudla okunama-carbohydrate ephansi yisikhathi esivulekile esisisebenzisayo uma sizama ukunciphisa ukungenisa kwe-carbohydrate. Izidingo zakho zansuku zonke ze-carbohydrate zizohlukahluka ezintweni ezihlukahlukene njengezinga lakho lomsebenzi, ubulili, isisindo, kanye nokulawulwa ushukela wegazi (uma une-insulin ukumelana noma isifo sikashukela).
Uma ubheka ukunciphisa ukudla kwakho kwe-carbohydrate ungadla ubhontshisi, kodwa uzama ukukhumbula izingxenye. Khumbula ukuthi inkomishi ye-1/2 ekhonza ubhontshisi iqukethe cishe amagremu angu-23 we-carbohydrate. Lokhu kusho ukuthi mhlawumbe ufuna ukugcina ingxenye yakho kumuntu oyedwa okhonzayo.
Ungayinciphisa I-sodium ngokugeza ama bee?
Ukudla okusemathinini kungasiza njengemithombo elula yokudla, engabizi futhi ewusizo.
Kodwa-ke, lokhu kuphila isikhathi eside kakhulu kusho ukuthi bahlale becebile kwi-sodium, eyenza njengendlela yokulondolozwa kwemvelo.
Izindaba ezinhle ukuthi ukucwaninga kutholakale ukuthi ukumane nokugcoba ubhontshisi kunganciphisa kakhulu i-sodium. Ukukhipha ubhontshisi kunganciphisa ama-sodium kuze kube ngu-36%, kanti ukuhlanza nokugcoba kunganciphisa i-sodium ngamaphesenti angu-41. Ngakho-ke, uma i-1/2 indebe yobhontshisi iqukethe cishe 400 mg we-sodium, ukukhipha nokugcoba ubhontshisi kunganciphisa okuqukethwe kwe-sodium cishe ku-236 mg.
Ukuthatha Nokugcina Ubhontshisi Abomnyama
Amabhontshisi angathengwa omisiwe noma ekheniwe. Kubiza izindleko ezithe xaxa futhi kunempilo ukuthenga ubhontshisi owomile uma ukwazi.
Uma uthenga ubhontshisi obunwetshiwe, qiniseka ukuthi uyayisusa futhi uwageze kahle ngaphambi kokusetshenziswa.
Iningi lamabhontshisi omisiwe kudingeka adonswe emanzini ngaphambi kokusetshenziswa. Ukuhamba kunciphisa futhi kuvuselele ubhontshisi, kunciphisa isikhathi sokupheka. Ngokungeziwe, ukusiza kusiza ukususa ezinye izinto ezingabangela izinkinga zokugaya, ezifana ne-flatulence negesi. Lahla amanzi ngaphambi kokupheka.
Izindlela Ezempilo Zokulungisa Ubhontshisi Bomnyama
Amabhontshisi angahle ahlanzeke futhi asetshenziswe njengesasakazeka noma ashiywe egcwele isobho kanye nesilwane njengesisekelo samaprotheni. Bangakwazi ngisho nokufaka izinto ezibhaka njenge-brownies nesinkwa sokwengeza amaprotheni ne-fiber.
Sebenzisa ubhontshisi obumnyama njengendwangu yecala, njengesihlabathi noma umquba wezambane, noma udibanise imifino. Ungafaka ubhontshisi kuma-saladi, ama-stews, nesobho ukuze uthole insimbi eyengeziwe, amaprotheni, kanye ne-fiber.
- I-Black Bean, i-avovocado noCilantro Quesadilla
- I-Black Bean Hummus
- I-Black Bean Veggie Chili ne-Bulgar
Izwi elivela
Ubhontshisi obumnyama ngokuqinisekile kungaba ngaphezu kwalokho okunempilo cishe noma yikuphi ukudla. Khumbula ukuthi ubhontshisi omisiwe kungcono, nakuba ungakwazi ukuhlanza ubhontshisi obunwetshiwe ukuze ube nempilo enhle uma ukulula kuyisici. Futhi, zama ukugcina izingxenye ekulawuleni, kodwa ujabule njengoba uhlola zonke izindlela ezahlukene zokufaka ubhontshisi abamnyama ekudleni kwakho.
> Imithombo:
> Anderson JW, et al. Izinzuzo zezempilo zeFiber Dietary. Ukubuyekezwa kokudla. 2009; 67 (4): 188-205. i-doi: 10.1111 / j.1753-4887.2009.00189.x.
> Becerra-Tomas N, et al. Ukusetshenziswa kwe-Legume Kuyinto Engavumelani Okuhlobene Ne-Type 2 Isifo Sikashukela Kubantu Abadala: Ukuhlola okulindelekile Kusuka ku-Study PREDIMED. Ukudla okunomtholampilo . 2017. pii: S0261-5614 (17) 30106-1. i-doi: 10.1016 / j.clnu.2017.03.015.
> Fernandes AC, Nishida W, da Costa Proença RP. Umthelela Wokungena Emkhakheni Wokudla Wezinyosi Ezivamile (Phaseolus Vulgaris L.) Ukuphekwa Ngaphandle Kokungena Ngaphandle Kwamanzi Ashubileyo: Ukubuyekeza. I-International Journal of Food Science and Technology 2010; 45: 2209-2218. i-doi: 10.1111 / j.1365-2621.2010.02395.x.
> I-Bean Institute. Ukubhekwa kokudla kwebhontshisi. I-Northarvest Bean Growers Association. 2016.