I-13 yeZibonelelo zeMpilo eziMangalisayo zeBhontshisi zeZintso (iRajma)

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

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Iimbotyi zezintso ziyaziwa ngokuba yiRajma eIndiya. Le mbotyi inikwa irayisi eshushu ebilayo ibizwa ngokuba yi-rajma chawal esisitya esithandayo phakathi kwamaIndiya. Iimbotyi zezintso ziza nezibonelelo ezininzi zempilo. Banceda ekunciphiseni ubunzima, ukukhuthaza impilo yentliziyo, ukugcina amanqanaba eswekile yegazi ukubiza ngambalwa.

Iimbotyi zezintso zingumthombo olungileyo weprotein kwaye zithathwa njengokutya okusempilweni. Nangona kunjalo, kufuneka ziphekwe ngokufanelekileyo ngaphambi kokuba zisetyenziswe kunokuba yityhefu kwinkqubo yakho ukuba ityiwe iluhlaza ^[1] .

Ixabiso lesondlo lweembotyi zezintso (iRajma)

Iigrama ezili-100 zeembotyi zezintso ziqulathe iikhalori ezingama-333, amandla angama-337 kcal kunye no-11.75 g wamanzi. Iqulathe:

• 22.53 g yeprotheni
• I-1.06 g iyonke ye-lipid (inqatha)
• 61.29 g yeecarbohydrate
• 15.2 g iyonke ifayibha yokutya
• 2.10 g iswekile
• I-0.154 g yeenqatha ezigcweleyo
• I-0.082 g iyonke ye-monounsaturated fats
• I-0.586 g iyonke amafutha e-polyunsaturated
• I-calcium engama-83 mg
• 6.69 mg intsimbi
• 138 mg wemagniziyam
• 406 mg phosphorus
• 1359 mg potassium
• 12 mg isodiyam
• 2.79 mg zinc
• 4.5 mg ivithamin C
• 0.608 mg thiamin
• 0.215 mg riboflavin
• 2.110 mg niacin
• 0.397 mg ivithamini B6
• Iifayile ezingama-394
• 0.21 mg ivithamin E
• 5.6 vitaming ivithamin K

Izibonelelo zezeMpilo zeembotyi zezintso (iRajma)

1. Uncedo ekulahlekeni kobunzima

Iimbotyi zezintso ziqulathe ifayibha enyibilikayo ecothisa ukukhutshwa kwesisu sakho, ukuze uzive ugcwele ixesha elide. Kwakhona, umxholo ophezulu weprotheni unyusa ukwaneliseka, ngaloo ndlela unceda ekwehliseni ubunzima.

Ngokophando olupapashwe kwiJenali yeAmerican College of Nutrition, abantu abatya iimbotyi zezintso abanamathuba okuba batyebe kwaye banamathuba okuba babe nomqolo omncinci kunye nobunzima obuphantsi bomzimba ^[Mbini] .

2. Inceda ekubunjweni kweeseli

Iimbotyi zezintso zigcwele zizele zii-amino acid ezizibhloko zokwakha zeproteni. Iprotein isebenza kuninzi lweeseli ukuba zenze, zilawule kwaye zincede ekusebenzeni kwezicubu zomzimba kunye namalungu. Zikwanceda ekwakhiweni kweemolekyuli ezintsha ngokuhlalutya ulwazi ngemfuza kwiDNA. Nangona kunjalo, qiniseka ukuba awuyidli iimbotyi ezininzi zezintso njengoko zilayishwe ngeprotheni ebizwa ngokuba yi-phaseolin, enokubangela ukungabikho komzimba kwabanye abantu kunye nokwandisa ingozi yokuhluleka kwentliziyo ^[3] .

3. Ukugcina amanqanaba eswekile

Iimbotyi zezintso ziqulethe iicarbohydrate ezaziwa ngokuba sistatshi. Isitashi senziwe ngeeyunithi zeswekile ebizwa ngokuba yi-amylose kunye ne-amylopectin ^[4] . Inika ingxelo ngama-30 ukuya kuma-40 epesenti ye-amylose engacoleki njenge-amylopectin. Oku kukhutshwa kancinci kweecarbs emzimbeni kuthatha ixesha elide ukwetyisa kwaye akubangeli spike kwiswekile yegazi xa kuthelekiswa nokunye ukutya okunesitatshi, okwenza iimbotyi zezintso kukutya okufanelekileyo kweswekile ^[5] .

4. Ukukhuthaza impilo yentliziyo

Sebenzisa iimbotyi zezintso rhoqo kwaye akunakufane ufe ngenxa yesifo sentliziyo, ukubetha kunye nezinye iingxaki ezinxulumene nentliziyo ngokokufunda kuka-2013 ^[6] . Ikwehlisa i-cholesterol ye-LDL kwaye inyuse i-cholesterol ye-HDL ngenxa yobukho bomxholo wefayibha yokutya kwiimbotyi. Ke, qala ukutya iimbotyi ukunciphisa umngcipheko wesifo sentliziyo.

5. Kunciphisa umngcipheko womhlaza

Iimbotyi zezintso ziphezulu kwii-antioxidants ezibizwa ngokuba yi-polyphenols kwaye zineempawu ezichasayo ezichasayo eziye zabonakaliswa zinefuthe elihle ekwehliseni umngcipheko womhlaza, utshilo isifundo ^[7] . Iimbotyi zezintso kunye nezinye iimbotyi ngokubanzi zithathwa njengokutya okulwa nomhlaza kwaye ngenxa yokuba zinamandla okulwa zonke iintlobo zomhlaza.

6. Uthintela isifo sesibindi esinamafutha

Isifo sesibindi esinamafutha senzeka xa amanqatha amaninzi eqokelelana esibindini. Ukusetyenziswa kweembotyi zezintso kunokunyusa impilo yesibindi kwaye kunciphise umngcipheko wesifo esinamafutha sesibindi ngenxa yomxholo ophezulu wefayibha obopha inkunkuma kwaye uyikhuphe emzimbeni. Kwakhona, iimbotyi zezintso kukutya okuxineneyo okunesondlo okuqulathe okuninzi kwezakha mzimba kubandakanya ivithamini E. Le vithamini yaziwa ngokuba iphucula isifo sesibindi esinamafutha ^[8] .

7. Ukuphucula ukugaya kunye nempilo yamathumbu

Ngaba iimbotyi zezintso zilungele ukwetyiswa? Ewe, zinje ngokuba ziqulathe isixa esifanelekileyo sefayibha yokutya ekhuthaza ukwetyisa impilo kunye nokugcina ukulungelelana kwamathumbu. Iimbotyi zezintso zikonyusa impilo yamathumbu ngokuphucula ukusebenza komqobo emathunjini kunye nokunyusa inani leebhaktheriya ezisempilweni ezinceda ekuthinteleni izifo ezinxulumene namathumbu. Nangona kunjalo, kunqande ukuzixakekisa ngeembotyi zezintso njengoko kunokubangela ukuqumba kunye negesi ^[9] .

8. Uncedo ekwakhiweni kwamathambo namazinyo

Iimbotyi zezintso ziqulathe isixa esifanelekileyo se-phosphorus nesibalulekileyo ekwakheni amathambo namazinyo. I-Phosphorus ikwadlala indima ebalulekileyo kwindlela umzimba osebenzisa ngayo ii-carbohydrate kunye namafutha. Amanqanaba aphezulu e-phosphorus emzimbeni anceda ekusebenziseni kakuhle ezinye iiminerali ezinje nge-iron, zinc, magnesium kunye ne-calcium ^[10] .

9. Ukulungela oomama abakhulelweyo

Iimbotyi zezintso ziqulathe i-folate okanye i-folic acid, isondlo esibalulekileyo esifunekayo ngexesha lokukhulelwa ^{[Shumi elinanye]} . Isizathu sokuba siyanceda ukukhusela iziphene ze-neural tube kwimveku ngexesha lokukhulelwa. Ukungafumani mali yaneleyo ngexesha lokukhulelwa kunokubangela ubuthathaka, ukulahleka kwesidlo, ukungakhathali, njl.

10. Igcina ulusu neenwele zisempilweni

Njengoko iimbotyi zezintso zilayishwe nge-antioxidants, zinokulwa ngokuchasene nefuthe leeradicals zasimahla kunye nokucothisa ukuguga kweeseli. Oku kuthintela ukwakheka kombimbi, kwaye uphilisa amabala. Kwelinye icala, iimbotyi zezintso ukuba sisityebi ngentsimbi, zinc kunye neprotein kunokunceda ukondla iinwele zakho kwaye kuthintele ukulahleka kweenwele okungenampilo kunye nokuncipha ^[12] .

11. Uthintela uxinzelelo lwegazi

Iimbotyi zezintso zinokuthintela uxinzelelo lwegazi kuba ine-magnesium, i-potassium, iproteni kunye nefayibha yokutya. Zonke ezi zondlo zinceda ekugcineni amanqanaba oxinzelelo lwegazi. Ngapha koko, i-magnesium kunye ne-potassium ziyayandisa imithambo kunye nemithambo yegazi kunye nokuqinisekisa ukuhamba kwegazi okufanelekileyo kwimithambo yegazi, ngaloo ndlela kuqheleke uxinzelelo lwegazi.

12. Ikhulisa inkumbulo

Iimbotyi zezintso ngumthombo omkhulu wevithamini B1 (thiamine) eyandisa umsebenzi wokuqonda kunye nokuphucula inkumbulo. Izinto zokuncedisa i-thiamine ekwenzeni i-acetylcholine, i-neurotransmitter enceda ekusebenzeni kakuhle kwengqondo kunye nokunyusa uxinzelelo. Oku kuluncedo ekwehliseni umngcipheko wesifo sengqondo esixhalabisayo kunye nesifo se-Alzheimer ^[13] .

13. Uncedo ekukhutsheni ubuthi

I-Molybdenum yimbumba yamaminerali efumaneka kwiimbotyi zezintso. Isebenza njenge-detoxifier yendalo ngokususa iisulphites emzimbeni. Umxholo we-sulphite ephezulu emzimbeni unokuba yityhefu njengoko ibangela ukuqaqamba kwamehlo, ulusu kunye nentloko ^[14] . Kananjalo abantu abane-aleji kwi-sulphites kufuneka babe neembotyi zezintso rhoqo ukunciphisa isantya seempawu zokwaliwa.

Ungazongeza njani iimbotyi zeentso kukutya kwakho

• Yongeza iimbotyi ezibilisiweyo kwiisuphu, isityu, iicasseroles kunye neepasta.
• Hlanganisa iimbotyi zezintso eziphekiweyo kunye nezinye iimbotyi ukwenza isaladi yeembotyi ezimeleyo.
• Unokwenza isityu esenziwe ngeembotyi ezibilisiweyo ezixutywe nepepile emnyama, iitumato kunye netswele.
• Unokwenza iimbotyi zeentso ezicoliweyo kunye nexesha lokunwenwa okunempilo kwisandwich.

Ngoku ukuba uyazazi izibonelelo zeembotyi zezintso, zikonwabele ngokubiliswa, ukubhaka okanye kwifomathi ukuze ufumane izibonelelo zazo zezempilo.

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2. [Mbini]IPapanikolaou, Y., kunye noFulgoni III, V. L. (2008). Ukusetyenziswa kwembotyi kunxulunyaniswa nokutya okunezakha mzimba, uxinzelelo lwegazi lwe-systolic, ubunzima bomzimba osezantsi, kunye nokujikeleza kwesinqe esincinci kubantu abadala: iziphumo ezivela kuPhando lweSizwe lwezeMpilo kunye noVavanyo lweSondlo 1999-2002. Ijenali yeAmerican College yeZondlo, 27 (5), 569-576.
3. [3]IVirtanen, H. E. K., Voutilainen, S., Koskinen, T., Mursu, J., Tuomainen, T.-P., kunye neVirtanen, J. K. (2018). Ukungeniswa kweeProteni ezahlukeneyo zoThintelo kunye noMngcipheko wokuSilela kwentliziyo kwaMadoda. Ukujikeleza: Ukusilela kwentliziyo, 11 (6), e004531.
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5. [5]Thorne, M.J, Thompson, L. U., kunye noJenkins, D. J. (1983). Izinto ezichaphazela ukucoleka kwesitashi kunye nempendulo ye-glycemic ngokubhekisele ngokukodwa kwimidumba. Ijenali yaseMelika yoNyango lweKlinikhi, 38 (3), 481-488.
6. [6]Afshin, A., Micha, R., Khatibzadeh, S., kunye neMozffarian, D. (2013). I-Abstract MP21: ukusetyenziswa kwamandongomane kunye neembotyi kunye nomngcipheko wesigulo sentliziyo, ukubetha, kunye nesifo seswekile: uphononongo olucwangcisiweyo kunye nohlalutyo lweemeta.
7. [7]UMoreno-Jiménez, MR, Cervantes-Cardoza, V., Gallegos-Infante, JA, González-La o, RF, Estrella, I., García-Gasca, T. de J.,… Rocha-Guzmán, NE (2015) . Utshintsho lwe-phenolic olwenziwe kwiimbotyi eziqhelekileyo: Iziphumo zabo zokulwa ne-antioxidant kunye ne-anti-inflammatory kwiiseli zomhlaza wamathumbu. Uphando lokutya kumazwe aphesheya, i-76, 79-85.
8. [8]Vos, M. B., Colvin, R., Belt, P., Molleston, J. P., Murray, K. F., Rosenthal, P.,… uLavine, J. E. (2012). Ukulungelelaniswa kweVitamin E, iUric Acid, kunye nokuDityaniswa kokuDityaniswa kweziNto zeMbali ye-NAFLD yabantwana. Ijenali ye-Gastroenterology yabantwana kunye neZondlo, i-54 (1), 90-96.
9. [9]UWinham, D. M., kunye noHutchins, A. M. (2011). Iimbono zokuthamba okusuka kwimbotyi phakathi kwabantu abadala kwizifundo ezi-3 zokondla. Ijenali yezondlo, i-10 (1).
10. [10]ICampos, M. S., Barrionuevo, M., Alférez, M. J. M., GÓMEZ-AYALA, A. Ê., URodriguez-Matas, M. C., LOPEZÊALIAGA, I., kunye neLisbona, F. (1998). Ukunxibelelana phakathi kwentsimbi, i-calcium, i-phosphorus kunye ne-magnesium kumgangatho ongenasondlo we-iron. I-physiology yokuhlola, i-83 (6), i-771-781.
11. [Shumi elinanye]UFekete, K., Berti, C., Trovato, M., Lohner, S., Dullemeijer, C., Souverein, O. W.,… uDessi, T. (2012). Iziphumo zokutya okwenziwe ngumntu kwiziphumo zempilo xa ukhulelwe: uphononongo olucwangcisiweyo kunye nohlalutyo lweemeta kubunzima bokuzalwa, ubunzima be-placental kunye nobude bokukhulelwa. Ijenali yezondlo, i-11 (1).
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