Iimbotyi azibizi, kulula ukuzilungiselela kwaye zisempilweni.
Ngokukodwa, ziyindlela entle yokugcina ifayibha kunye neprotein esekwe kwizityalo.
Nangona iimbotyi zibonelela ngeenzuzo ezininzi zempilo, zinokubangela iingxaki kwabanye abantu.
Eli nqaku likuxelela yonke into ekufuneka uyazi malunga neembotyi.
Yintoni iimbotyi?
Ngokwengqiqo ebanzi, i iimbotyi yimbewu yeembotyi ezifumaneka kwimidumba, ngaphandle kweelentile, ilupins, amandongomane kunye nezinye iindidi ezithile .
Les iimbotyi ziye zalinywa kangangamawaka eminyaka. Namhlanje, zingumthombo obalulekileyo wokutya kwihlabathi jikelele.
Les iimbotyi abamnyama, obomvu, olwandle, i-fava kunye ne-pinto zixhaphake e-United States ().
Iiprofayili zezondlo ziyahluka ukusuka kwinkozo ukuya kwiinkozo. Noko ke, njengomzekelo, 1 ikomityi (171 grams) of iimbotyi Unikezelo lwepinto ebilisiweyo ():
- Iprotheni: Iigrama ezingama-15
- Amafutha: 1 gram
- Oononkala: Iigrama ezingama-45
- Ifayibha: Iigrama ezingama-15
- Isinyithi: I-20% yexabiso losuku (DV)
- ICalcium: I-8% ye-VQ
- Magnesium: I-21% ye-DV
- I-Phosphorous: I-25% ye-DV
- Potassium: I-21% ye-DV
- Umntu: I-74% ye-DV
Iimbotyi ikwaqulathe izixa ezifanelekileyo zezinc, ubhedu, manganese, selenium kunye neevithamini B1, B6, E kunye neK.
Ngeekhalori ezingama-245 kuphela indebe (171 grams), iimbotyi ipinto ziphakathi kwezona zixhaphake kakhulu.
Ezinye iintlobo ezininzi ziyamangalisa ngokufanayo.
Iimbotyi zizodwa phakathi kokutya kwezityalo ngenxa yeprotheyini ephezulu. Ngenxa yesi sizathu, zithathwa njengomthombo obalulekileyo weprotheyini kubantu abatya imifuno.
Funda kwakhona: Iimbotyi zezintso 101: Ixabiso lesondlo kunye neeNzuzo zeMpilo
Funda kwakhona: Ingaba iimbotyi ezinkonkxiweyo zisempilweni? Isondlo, izibonelelo kunye…
Funda kwakhona: Iimbotyi eziMnyama ezinkonkxiweyo: Isondlo, iiNzuzo kunye neziphumo ezisecaleni
ISISHWANKATHELO
Iimbotyi ziza kwiindidi ezininzi. Ziphezulu kwiprotheyini kunye nefayibha ngelixa ziphantsi kwamafutha kunye neekhalori. Ukongeza, zityebile kakhulu kwiintlobo ngeentlobo zeevithamini kunye neeminerali.
Inganceda ukunciphisa umzimba
Iimbotyi inokuba phakathi kwezona zinto uzityayo.
Ziphezulu kwiprotheni kunye nefiber, kodwa ziphantsi kweekhalori. Iiprotheyini kunye nefiber zimbini zezona zondlo ezibalulekileyo zokunciphisa umzimba (,).
Olunye uphononongo lufumene ukuba abantu abalandela ukutya okuphezulu kwefayibha, kubandakanywa iimbotyi, babengalamba kangako. Kwakhona behla ngeekhilogram ezi-3 kwiiveki ezi-1,4 ().
Olunye uphando luseke ikhonkco phakathi kokusetyenziswa kwe iimbotyi kunye nesondlo esingcono, ubunzima bomzimba obuphantsi kunye ().
ISISHWANKATHELO
Iimbotyi zinokunceda ekunciphiseni ubunzima ngenxa yeprotheyini ephezulu kunye nomxholo wefayibha, ezinokukugcina uzive ugcwele ixesha elide.
Funda kwakhona: Iimbotyi zezintso 101: Ixabiso lesondlo kunye neeNzuzo zeMpilo
Funda kwakhona: Ingaba iimbotyi ezinkonkxiweyo zisempilweni? Isondlo, izibonelelo kunye…
Funda kwakhona: Iimbotyi eziMnyama ezinkonkxiweyo: Isondlo, iiNzuzo kunye neziphumo ezisecaleni
Ingaxhasa impilo yentliziyo
Isifo sentliziyo sesinye sezona zizathu ziphambili zokufa kwihlabathi liphela.
Yitya iimbotyi kunye neminye imidumba rhoqo ingakunceda ukunciphisa umngcipheko ().
Uphononongo lwezifundo ezingama-26 zafumanisa ukuba ukutya okutyebileyo iimbotyi kunye nezinye iimbotyi zinokuyinciphisa ngokuphawulekayo iLDL (embi) icholesterol, engunobangela obalulekileyo wengozi ( ).
Yitya iimbotyi kunokukhokelela ekuphuculweni kwezinye izinto ezinobungozi besifo senhliziyo. Oku kutya kuye kwadibaniswa namanqanaba aphezulu e-HDL (elungileyo) kunye nokunciphisa uxinzelelo lwegazi kunye (,).
ISISHWANKATHELO
Iimbotyi zisenokunceda ekunciphiseni amathuba okuba nesifo sentliziyo ngokwehlisa iLDL (embi) icholesterol, uxinzelelo lwegazi nokudumba.
Ngamana ukulwa uhlobo 2 seswekile
Ubungqina bubonisa ukuba iimbotyi kunokuba luncedo kubantu abanesifo seswekile.
Iimbotyi ziphezulu kwifayibha, i-avareji malunga ne-5 ukuya kwi-8 grams ngokuphakwayo. Kananjalo bane-index ye-glycemic ephantsi kakhulu (GI).
Ukutya okune-GI ephantsi kancinci kunyusa amanqanaba eswekile yegazi, nto leyo ibalulekileyo kulawulo lweswekile.
Ke, ukutya okutyebileyo iimbotyi inokwehlisa iswekile yegazi kunye namanqanaba e-HbA1c, alinganisa ulawulo lweswekile yegazi ngexesha ().
Kwisifundo esinye, amanqanaba eswekile yegazi kunye ne-triglyceride onke ancipha kakhulu xa abantu abanesifo seswekile besitya iimbotyi ngaphandle kwe ().
Uphononongo lwezifundo ezingama-41 nalo lwagqiba ukuba iimbotyi kunye nezinye iimbotyi zinokuthoba iswekile yegazi ngokukhawuleza, i-insulin, kunye namanqanaba e-HbA1c ().
ISISHWANKATHELO
Uphononongo lubonisa ukuba iimbotyi zinokunceda abantu abanesifo sikashukela sohlobo lwe-2. Oku kubangelwa ubukhulu becala kumxholo wefiber ephezulu kunye ne-GI ephantsi.
Ezinye zisenokuba nezinto eziyingozi
bien que iimbotyi zinye, ezinye zineetyhefu. Umzekelo, iimbotyi zineetyhefu ezichaphazela abantu abangenayo i-enzyme ebizwa ngokuba yi-G6PD.
Kwaba bantu, ukutya iimbotyi ze-fava kunokubangela imeko ebizwa ngokuba yi-favism. I-Favism inokubangela i-anemia ngokutshabalalisa iiseli ezibomvu zegazi (,,,).
Ezinye iimbotyi, ngakumbi iimbotyi zezintso, zinetyhefu ebizwa ngokuba yiphytohemagglutinin, efumaneka kwiimbotyi ezikrwada okanye ezingavuthwanga ngokwaneleyo. Inokubangela isicaphucaphu, ukugabha kunye neentlungu zesisu ().
Unokwenza i-phytohemagglutinin kunye nezinye i-toxins zingasebenzi ngokuzipheka ngokucokisekileyo. iimbotyi phambi kokuwatya ().
Njengazo zonke iimbewu, iimbotyi host kwakhona, enokunciphisa ukufunxa kwakho izimbiwa. Nangona kunjalo, ungayinciphisa le khompawundi ngokucwina, ukuhluma okanye ukupheka kwakho iimbotyi.
ISISHWANKATHELO
Ezinye iimbotyi zinokuba yingozi xa zingaphekwanga ngokwaneleyo okanye zityiwe ngabantu abanemizila yemfuza. Qinisekisa ukuba upheka iimbotyi ngokucokisekileyo ukuze unciphise i-toxins yazo. Ukufunxwa nokuntshula nako kuluncedo.
Inokubangela ukuqunjelwa kwesisu kwabanye abantu
Kwabanye abantu, iimbotyi kunokubangela ukuqunjelwa, isisu esibuhlungu okanye .
Kungenxa yokuba iimbotyi ziqulethe i-raffinose, uhlobo lwefiber olunokubangela iingxaki zokwetyisa ().
Nangona kunjalo, ngokusebenzisa iimveliso ezifana neepilisi zegesi yeembotyi, iimbotyi Ukufunxwa okanye ukubilisa iimbotyi ezomileyo konke kungawehlisa amanqanaba eraffinose ukuya kutsho kuma-75% (19).
Uphononongo lufumanise ukuba iimbono zabathengi malunga neembotyi kunye ne-flatulence zingabaxwa. Kuphela malunga nesiqingatha sabantu abatya iimbotyi bafumana iimpawu ezinjalo ().
ISISHWANKATHELO
Ngelixa iimbotyi zinokubangela ukuqubha kwabanye abantu, iindlela ezininzi zobuchule zinokunceda ukuthintela le ngxaki.
Umgca osezantsi
Les iimbotyi zinezondlo kakhulu kwaye ziqulathe noko kancinci kuzo zonke izakha mzimba ozidingayo.
Nangona zinokubangela iingxaki zokugaya ukutya kwabanye abantu, uninzi lweengxaki zinokuthintelwa ngeendlela zokupheka ezifanelekileyo kunye nokulungiselela.
Ngaphezu koko, i iimbotyi zithelekiswa nokunye okuninzi okunesondlo, ukutya okupheleleyo.
Ngaloo ndlela, unokwenza ukongeza okukhulu kwisidlo sakho.
