Black-eyed peas (cowpea): kukosha kwekudya uye mabhenefiti

Cowpea : Black-eyed pea, inonziwo cowpea, imbesa inorimwa pasi rose.

Pasinei nezita ravo, peas-eyed-eyed haisi peas asi kuti imhando yebhinzi.

Kazhinji dzine ruvara rwakacheneruka uye dzine chivara chikuru chitema, chebrown, kana chitsvuku chinoita seziso.

Nyeredzi dzine maziso madema dzine simba rakasimba, rinonaka uye rinowanzoonekwa sechikafu muIndia uye tsika dzeMaodzanyemba cuisine.

Ichi chinyorwa chinoongorora chokwadi chekudya, mabhenefiti, uye mashandisirwo epizi ane maziso matema.

Nutritional profile

Peas ane maziso madema anoshamisa, anotakura yakawanda yefiber uye mapuroteni mukushanda kwese.

Iwo zvakare sosi yakanaka ye akati wandei akakosha mamicronutrients, anosanganisira folate, mhangura, thiamine uye iron.

Kapu imwe (170 gramu) yepizi dzakabikwa nemeso matema ine zvinotevera zvinovaka muviri ():

• Calories: 194
• Mapuroteni: 13 gramu
• Mafuta: 0,9 gramu
• Carbohydrates: 35 gramu
• fibers: 11 gramu
• Folate: 88% yeDV
• Mhangura: 50% yeDV
• Thiamine: 28% yeDV
• Simbi: 23% yeDV
• Phosphorus: 21% yeDV
• Magnesium: 21% yeDV
• Zinc: 20% yeDV
• Potassium: 10% yeDV
• Vitamin B6: 10% yeDV
• Selenium: 8% yeDV
• Riboflavin: 7% yeDV

Kuwedzera kune zvinovaka muviri zvakanyorwa pamusoro, peas ane maziso matema akapfuma mumakemikari anoita se antioxidants mumuviri kudzivirira kukuvara kwesero uye kudzivirira kubva kuchirwere ().

pfupiso

Peas ane maziso madema ane mapuroteni uye fiber, pamwe chete nemamicronutrients akadai sefolate, mhangura, uye thiamine.

Zvinogona kubatsira

Black-eyed peas akave akabatanidzwa kune akati wandei ane simba mabhenefiti ehutano.

Tsigira uremu

Nekuda kwehuwandu hwemapuroteni, kuwedzera peas ane maziso matema pakudya kwako inzira yakanaka yekuwedzera uremu.

Mapuroteni, kunyanya, akaratidzwa kuderedza mazinga eghrelin, hormone inokurudzira kunzwa kwenzara (,).

Zvichakadaro, soluble fiber imhando yefayibha inoumba gel-kufanana kuenderana uye inofamba zvishoma nezvishoma kuburikidza nemudumbu rako rekudya kukubatsira kuti unzwe wakaguta pakati pekudya ().

Maererano nekuongorora kwevanhu 1475, avo vaigara vachidya bhinzi vaiva nehuwandu hwehuwandu hwe23% uye 22% yengozi yakaderera yekufutisa kupfuura vasiri vatengi ().

Imwe wongororo yezvidzidzo makumi maviri neimwe yakagumisa kuti kusanganisira nyemba, senge peas ane maziso matema, mukudya kwako inogona kunge iri nzira inoshanda yekuderedza uremu uye inogona kubatsira kuderedza huwandu hwemafuta emuviri ().

Kurudzira hutano hwekudya

Black-eyed peas ndiyo yakanakisa soluble fiber, inova yakakosha kudya kana zvasvika.

Asi izvo, zvidzidzo zvinoratidza kuti kuwedzera yako soluble fiber kudya kunogona kubatsira kusimudzira kugara uye kuwedzera bowel mafambiro ekufamba muvanhu vane constipation ().

Imwe tsvagiridzo inoratidza kuti faibha inogona kubatsira kudzivirira kusagadzikana kwekugaya, senge acid reflux, hemorrhoids, uye maronda emudumbu ().

Soluble fiber inowanikwa mupeas ane maziso matema uye zvimwe zvidyarwa zvinogona zvakare kuita sekusimudzira kwekukura kwemabhakitiriya anobatsira mumatumbo ako kusimudzira hutano microbiome ().

Aya mabhakitiriya anobatsira haangotsigire hutano hwekudya, asi akaratidzwawo kuderedza kuzvimba, kuvandudza immune system, uye kudzikisa cholesterol mazinga ().

Inovandudza hutano hwemwoyo

Kudya peas ane maziso matema sechikamu chekudya kwakadzikama inzira yakanaka yekubatsira kuchengetedza muviri wako nesimba rakasimba, sezvo zvichigona kubatsira kuderedza njodzi dzakawanda dzechirwere chemoyo.

Mukuongororwa kwezvidzidzo zve 10, kushandiswa nguva dzose kwemarimu kwakabatanidzwa kune yakaderera mazinga ehuwandu uye LDL (yakaipa) cholesterol, iyo yose inogona kukonzera chirwere chemwoyo ().

Chimwe chidzidzo chevakadzi ve42 chakaratidza kuti kutevera kudya kwakaderera-koriori yakafumiswa ne 1 kapu yemakumbo pazuva kwemavhiki e6 zvakanyanya kuderedza chiuno chechiuno uye mazinga e triglycerides neropa, zvichienzaniswa neboka chapupu ().

Kugara uchinwiwa mbesa kwave kwakabatana nekudzikisa mamakisi ekuzvimba, izvo zvinogona zvakare kubatsira kuderedza njodzi yako yechirwere chemoyo (, , ).

pfupiso

Peas ane maziso madema anogona kubatsira kuwedzera uremu, kuvandudza hutano hwekudya, uye kutsigira hutano hwemoyo huri nani.

Nzira yekuzvibatanidza mukudya kwako

Pamusoro pekuva ane hutano uye anonaka, peas ane maziso matema ane zvakawanda zvakasiyana-siyana uye ari nyore kunakidzwa mumhando dzakasiyana dzekubika.

Kana ukashandisa bhinzi dzakaomeswa, iva nechokwadi chekudzinyika mumvura kwemaawa matanhatu, izvo zvinokurumidzira nguva yekubika uye inoita kuti zvive nyore kugaya.

Cherechedza kuti peas dzakaomeswa dzemaziso matsvuku dzinosiyana nedzimwe bhinzi dzakaomeswa mune iyo yakareba kana usiku hwose kunyura mumvura inotonhora haifaniri, asi nguva yekubika inogona kuderedzwa kana yakanyoroveswa kwemaawa 1 kusvika ku2 mumvura inopisa.

Zvadaro wodzivhara nemvura kana kuti uuye kuzovira, kuderedza kupisa uye kubika bhinzi kwemaminitsi makumi mana nemashanu kana kusvika yanyorova.

Muchikafu cheMaodzanyemba, bhinzi yakabikwa inosanganiswa nenyama, zvinonhuwira uye miriwo yemashizha.

Zvisinei, ivo vanoitawo kuwedzera kukuru kune soups, stews uye saladi.

pfupiso

Peas ane maziso matema anochinja-chinja uye anogona kuwedzerwa kune akasiyana mabikirwo, kusanganisira soups, stews uye salads.

zvokungwarira

Kune vamwe vanhu, peas ane maziso matema anogona kukonzera kurwadziwa kwemudumbu uye kuputika nekuda kweiyo raffinose yemukati, mhando yefiber inogona kukonzera matambudziko ekugaya ().

Kunyura nekubika bhinzi dzakaomeswa kunogona kuderedza raffinose uye kuita kuti zvive nyore kugaya ().

Mapiritsi nemapiritsi anogona kubatsira kudzivirira gasi uye kuderedza zviratidzo zvinowanikwawo zvakanyanya muma pharmacy nemasupamaketi.

Peas ane maziso matema anewo, senge phytic acid, inosunga kune zvicherwa zvakaita se iron, zinc, magnesium uye calcium uye inodzivirira kunyura kwavo mumuviri ().

Sezvineiwo, kunyura nekubika peas ane maziso matema isati yadyiwa kunogona kuderedza zvakanyanya phytic acid yemukati uye kubatsira kuwedzera kudya kunovaka muviri ().

pfupiso

Peas ane maziso matema ane anti-nutrients yakawanda uye anogona kukonzera matambudziko ekugaya mune vamwe vanhu. Nekudaro, kunyura nekuabika kunogona kubatsira kuderedza mhedzisiro.

Izvo zvakakosha

Black-eyed peas ine hutano hwakanyanya uye inosanganiswa neakawanda anoyevedza hutano mabhenefiti.

Kunyanya, vanogona kubatsira kutsigira, kuvandudza hutano hwemwoyo uye kukurudzira hutano hwekudya.

Izvo zvakare zvakasiyana-siyana, zvinonaka, uye zviri nyore kuisa muhuwandu hwekubika sechikamu chekudya kune hutano.