Iipeyisi eziluhlaza: Izibonelelo zezeMpilo, iingozi kunye neeresiphi

Amagama Aphezulu Ebantwaneni

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Iipeyisi eziluhlaza, ezaziwa ngokuba ziigreyidi, zincinci, zineembewu ezijikelezileyo ezivela kwimidumba eveliswe sisityalo sePisum sativum. Iipeyisi eziluhlaza aziyomifuno abantu abaninzi abacinga ukuba bayinxalenye yosapho lwemidumba njengeelentile, iimbotyi, amantongomane, njl.

Iipeyisi eziluhlaza zinezondlo kwaye ziphezulu kwii-carbohydrate ezintsonkothileyo ezibizwa ngokuba yistatshi Ziyathandwa ziluhlaza okanye ziphekiwe kwaye zinokongezwa kuyo nayiphi na into evela kwiidessert, isuphu kunye nefry.

Iindidi zeePeas eziluhlaza

1. Iipeyusi zekhephu - Zicaba, ii-ertyisi ezincinci ezinomthi odliwayo.

2. Iipauzi eziswiti (ertyisi eziluhlaza) - Zezona ziluhlobo luqhelekileyo lwee-ertyisi ezinencasa emnandi kodwa ethambileyo.

3.Qhotsa ii-ertyisi - Olu hlobo lwee-ertyisi lunencasa emnandi kakhulu kwaye ipod iyonke inokuphekwa okanye ityiwe iluhlaza.

Ixabiso leZondlo leePea eziGreen

I-100 g yee-ertyisi eziluhlaza ziqukethe i-78.86 g yamanzi, i-81 kcal amandla kwaye nazo ziqulathe

• 5.42 g yeprotheni
• 0.40 g amafutha
• 14.45 g ikhabohydrate
• 5.7 g ifayibha
• 5.67 g iswekile
• 25 mg calcium
• 1.47 mg intsimbi
• 33 mg wemagniziyam
• I-108 mg yefosforasi
• 244 mg potassium
• 5 mg isodiyam
• 1.24 mg zinc
• 40 mg ivithamin C
• 0.266 mg thiamin
• I-0.132 mg riboflavin
• I-2.090 mg niacin
• 0.169 mg ivithamini B6
• 65 mcg folate
• 765 IU ivithamini A
• 0.13 mg ivithamin E
• 24.8 mcg ivithamin K

IziBonelelo zezeMpilo zePeas eluhlaza

1. Uncedo ekunciphiseni ubunzima

Ifayibha kunye neeprotein kwii-ertyisi zigcina isisu sakho sigcwele kwaye sinciphise ukutya, oko ke kukhuthaza ukunciphisa umzimba. Iiproteni zinciphisa ukukhutshwa kwesisu kwaye zinciphisa amanqanaba e-ghrelin, ihormone yendlala ^[1] . Kwaye ifayibha inceda ukukhuthaza ukutyeba ngokucotha ukugaya kunye nokukhuthaza iimvakalelo zokugcwala.

2. Thintela umhlaza

Umxholo ophezulu wokulwa ne-antioxidant kunye ne-saponins, izityalo ezixutywe kwi-ertyisi, zinciphisa umngcipheko womhlaza kwaye zithintele ukukhula kwethumba ^[Mbini] . Ukongeza, ii-ertyisi eziluhlaza ngumthombo olungileyo we-vitamin K enceda ukunciphisa umngcipheko womhlaza wedlala lobudoda ^[3] .

3. Uncedo ekwetyisweni

Iipeyisi eziluhlaza ziqulathe isixa esifanelekileyo sefayibha, ethi izuze impilo yakho yokwetyisa ngeendlela ezininzi ^[4] . Okokuqala, ifayibha iyafuneka ukondla iintsholongwane ezilungileyo emathunjini ukuzigcina zisempilweni. Oku kunciphisa umngcipheko wokukhula kweemeko zesisu ezinje ngesifo samathumbu esinganyangekiyo, isifo sokukrala kwamathumbu, kunye nomhlaza wekolon. Okwesibini, ifayibha yongeza ubunzima esitulweni kwaye ithintela ukuqhina.

4. Ukukhuthaza impilo yentliziyo

Iipeyisi eziluhlaza ziqulathe iiminerali ezifanelekileyo njenge potassium kunye nemagniziyam ethintela uxinzelelo lwegazi oluphezulu, umngcipheko omkhulu wesifo sentliziyo. Kwakhona, umxholo wefayibha ephezulu kwii-ertyisi ezantsi i-cholesterol embi, eyonyusa umngcipheko wesifo sentliziyo ^[5] .

5. Nciphisa amanqanaba eswekile yegazi

Ngokophononongo olupapashwe kwiAmerican Journal of Clinical Nutrition, ii-ertyisi zisezantsi kwi-glycemic index (GI) edibene nokunciphisa umngcipheko wesifo seswekile. ^[6] . Kwakhona i-ertyisi ngumthombo olungileyo wefayibha kunye neeprotein ezithintela ukunyuka kwamanqanaba eswekile yegazi. Oku kugcina isifo seswekile siphantsi kolawulo ^[7] .

6. Ukomeleza ukhuseleko

Iipeyisi eziluhlaza ngumthombo ogqwesileyo wevithamini C, eyenza ukuba ibe kokunye kokutya okusemgangathweni ukomeleza amajoni omzimba. Umxholo ophezulu we-antioxidant kwi-peas ukhusela amajoni omzimba kwizifo ezinganyangekiyo.

7. Khuthaza impilo yamehlo

I-ertyisi zilayishwe nge-vitamin A kunye ne-carotenoid pigment lutein. I-Lutein yaziwa ngokunciphisa umngcipheko wezifo zamehlo ezinxulumene nobudala njengokuwohloka kwe-macular kunye neekati.

8. Yandisa impilo yolusu kunye neenwele

Umxholo we-vitamin C kwii-ertyisi ukhuthaza ukuveliswa kwe-collagen, egcina ulusu luqinile kwaye luqaqambile. Kwakhona, ii-antioxidants ziyanceda ukulwa nomonakalo we-oxidative obangelwa zii-radicals zasimahla. I-Vitamin C ikwayiminerali ebalulekileyo ekuthinteleni ukulahleka kweenwele ngokugcina iifollic zokomelela.

Ii-ertyisi eziluhlaza e-Ayurveda nakwi-TCM (amayeza esiNtu amaTshayina)

Kwi-Ayurveda, ii-ertyisi eziluhlaza kukholelwa ukuba zinciphisa ukutya, ukunciphisa isicaphucaphu, ukuphucula ukugaya, kunye nokudumba okuncinci. Kumayeza esiNtu amaTshayina, ii-ertyisi eziluhlaza kuthiwa zomeleza isisu kunye ne-spleen, zithambisa amathumbu, ziphucule ukwetyisa kwaye zincede ekulinganiseni ulwelo.

Ubungozi obunokubakho bokusebenzisa iiPeas eziluhlaza

Nangona ii-ertyisi eziluhlaza zinezigidi zeenzuzo zezempilo, kukho into engeloncedo kule legume-ziqulathe izinto ezingafunekiyo.

Izinto ezingafunekiyo zizinto eziphazamisa ukugaya kunye nokufunxwa kwezimbiwa. Ezi zinto zimbini zichasayo zifumaneka kwi-ertyisi zii-phytic acid kunye ne-lectins ^[8] , ^[9] .

Ezi zinto zingafunekiyo azizukubangela ingxaki de utye ii-ertyisi ngesixa esigqithisileyo okanye uzitye ziluhlaza.

Iresiphi eluhlaza yeePeas

1. [1]ULomenick, J. P., Melguizo, M. S., Mitchell, S. L., Isishwankathelo, M. L., kunye noAnderson, J. W. (2009). Iziphumo zokutya okuphezulu kwi-carbohydrate, iiprotein, kunye namafutha kwi-ghrelin kunye ne-peptide YY secretion kubantwana be-preubertal.IJenali yonyango lwe-endocrinology kunye nemetabolism, 94 (11), 4463-4471.
2. [Mbini]IPodolak, I., IGalanty, A., kunye neSobolewska, D. (2010). I-Saponins njengearhente ze-cytotoxic: uphononongo.Uphononongo lwePhytochemistry: iinkqubo zoMbutho wePhytochemical waseYurophu, 9 (3), 425-474.
3. [3]IPlaza, S. M. (2003). Iziphumo ze-anticancer ze-vithamini K.Ukuphononongwa kwakhona kweyeza, 8 (3), 303-318.
4. [4]UDahl, uWJ, uFoster, uL.M, kunye noTyler, uR.T (2012). Ukuphononongwa kwezibonelelo zezempilo zee-ertyisi (iPisum sativum L.) .IBritish Journal of Nutrition, 108 (S1), S3-S10.
5. [5]ILattimer, J. M., kunye neHaub, M. D. (). Iziphumo zefayibha yokutya kunye namacandelo ayo kwimpilo ye-metabolic Izondlo, 2 (12), 1266-1289.
6. [6]UJenkins, D. J., Kendall, C. W., Augustin, L. S., Franceschi, S., Hamidi, M., Marchie, A., ... kunye no-Axelsen, M. (2002). Isalathiso seGlycemic: Amagqabantshintshi okuba negalelo kwimpilo nakwizifo.Ijenali yaseMelika yesondlo sezonyango, i-76 (1), i-266S-273S.
7. [7]UGannon, M., Nuttall, F. Q., Saeed, A., Jordan, K., & Hoover, H. (2003). Ukonyuka kwiprotein yokutya kuphucula impendulo yeglucose kubantu abane-type 2 yeswekile.Ijenali yaseMelika yesondlo sezonyango, 78 (4), 734-741.
8. [8]IGupta, R. K., Gangoliya, S. S., kunye no-Singh, N. K. (2015). Ukuncitshiswa kwe-acid ye-phytic kunye nokuphuculwa kwezinto ezingenakufumaneka kwi-micronutrients kukutya okuziinkozo. Ijenali yesayensi yokutya kunye netekhnoloji, 52 (2), 676-684.
9. [9]IVasconcelos, I. M., kunye neOliveira, J.T. (2004). Iipropathi ezichasene nezityalo ezinetyhefu yezityalo. Ityhefu, 44 (4), 385-403.

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