Ubwino Wodabwitsa wa Nyemba Zakuda pa Thanzi - Tiyeni Tiphunzire Izi!

Muyenera kuti mwawona nyemba zazing'ono zakuda izi mukapita ku supermarket, eti? Anthu ena amakayikira pang'ono kuzidya, mwina chifukwa sanazizolowere. Koma kodi mumadziwa kuti nyemba zakuda izi, kapena `(Nyemba Zakuda)`, ndi chakudya chapamwamba chomwe chili ndi zakudya zambiri komanso chili ndi ubwino wodabwitsa pa thanzi lathu? Ngakhale kuti mwasayansi timazitcha `(Phaseolus vulgaris)`, timangotchula nyemba zakuda izi. Lero, tikambirana za kufunika kowonjezera nyemba zakuda izi, zomwe zimabwera ndi kukoma kokoma pang'ono, pazakudya zathu.

Ubwino wodabwitsa wa nyemba zakuda pa thanzi

Nyemba zakuda ndi gwero la zakudya chifukwa cha ma antioxidants, ulusi, mapuloteni, ndi chakudya. Ndipotu, kudya nyemba monga nyemba zakuda nthawi zonse kungachepetse chiopsezo cha matenda angapo akuluakulu.

Kulamulira kuchuluka kwa shuga m'magazi

Ichi ndi chinthu chofunikira kwambiri kwa anthu odwala matenda ashuga. Mosiyana ndi zakudya zambiri zokhala ndi chakudya chambiri, kudya nyemba zakuda sikuwonjezera shuga m'magazi nthawi yomweyo. Kafukufuku wapeza china chake chosiyana kwambiri. Tangoganizirani, mumadya mpunga wokha. Kenako shuga m'magazi mwanu amawonjezeka pang'ono. Komabe, ngati muwonjezera nyemba zakuda ku mpunga ndikudya, shuga m'magazi mwanu udzakhala wotsika kuposa ngati mutadya mpunga wokha. Kwa munthu wodwala matenda ashuga, kuwonjezera nyemba zakuda muzakudya zabwino kungathandize kuwongolera shuga m'magazi ndikuchepetsa chiopsezo cha matenda amtima omwe amabwera nawo.

Kuchepetsa chiopsezo cha khansa

Kafukufuku akusonyeza kuti kudya nyemba zambiri ndi nyemba zina kungachepetse chiopsezo cha mitundu ingapo ya khansa, kuphatikizapo khansa ya m'mimba, impso, ndi m'matumbo. Kafukufuku woyambirira wa nyama wasonyezanso kuti nyemba zingathandize kuwongolera kukula kwa maselo a khansa ya m'mawere, koma kafukufuku wowonjezereka akufunika mwa anthu kuti atsimikizire izi.

Chitetezo cha maso

Ndizachilendo kuti maso athu azifooka tikamakalamba. Ma antioxidants omwe ali mu nyemba zakuda amatha kuteteza maso athu ku matenda monga kuwonongeka kwa maso komwe kumabwera chifukwa cha ukalamba komanso matenda a maso . Kafukufuku wamkulu wochitidwa ndi National Eye Institute ku United States adawonetsa kuti anthu omwe ali pachiwopsezo chachikulu akamamwa mankhwala ambiri ophera ma antioxidants, chiopsezo chawo chotenga matendawa chimachepa ndi 25%. Kuwona kwawo kumachepanso ndi 19%. Chifukwa chake nyemba zakuda ndi chakudya chabwino kwambiri cha maso.

Thanzi la mtima

Cholesterol ndi vuto lomwe anthu ambiri ali nalo masiku ano. Kudya nyemba kungathandize kuchepetsa kuchuluka kwa cholesterol m'magazi anu komansoKafukufuku wasonyeza kuti imatha kuchepetsa kuchuluka kwa cholesterol "yoyipa", zomwe zimachepetsa chiopsezo cha matenda a mtima. Kafukufuku wina adawonetsa kuti kudya nyemba zouma kamodzi patsiku kumatha kuchepetsa chiopsezo cha matenda a mtima ndi 38%.

Kulamulira kulemera kwa thupi

Kafukufuku wasonyeza kuti anthu omwe amadya nyemba nthawi zonse amakhala ndi thupi lochepa komanso chiuno chochepa. Mu kafukufuku wa amuna onenepa kwambiri, gulu lomwe limadya nyemba ndi mtedza wina linataya thupi kwambiri kuposa omwe amadya zakudya zosiyana. Mafuta awo "oipa" nawonso anatsika kwambiri. Asayansi amakhulupirira kuti izi zimachitika chifukwa cha mapuloteni ambiri, ulusi, ndi chakudya cham'mimba chomwe chimagayidwa pang'onopang'ono mu nyemba. Zakudya zimenezi zimakuthandizani kumva kukhuta kwa nthawi yayitali, zomwe zimathandiza kuwongolera kudya kwambiri.

Zakudya zomwe zili mu nyemba zakuda

Nyemba zakuda ndi chakudya chodzaza ndi ma antioxidants. Mwachidule, ma antioxidants ndi ngwazi zazikulu zomwe zimalimbana ndi tinthu ting'onoting'ono m'matupi athu zomwe zingawononge maselo athu ndikutidwalitsa. Zimateteza maselo athu ndikutiteteza ku zinthu monga matenda a mtima ndi khansa. Kuphatikiza apo, nyemba zakuda zilinso ndi mavitamini ndi michere iyi:

• Vitamini A
• Vitamini C
• Kalisiyamu
• Folate
• Magnesium
• Chitsulo
• Potaziyamu

Mfundo zokhudzana ndi zakudya za theka la chikho cha nyemba zakuda zophikidwa

Tiyeni tiwone zomwe zili mu theka la chikho cha nyemba zakuda zophikidwa, zomwe ndi kuchuluka komwe nthawi zambiri kumadyedwa pa gawo limodzi.

Zinthu zoti muganizire

Koma pali chinthu chimodzi choyenera kukumbukira. Nyemba zakuda zimakhala ndi chakudya chambiri. Chifukwa chake, sizingakhale zoyenera kwa munthu amene amadya zakudya zopanda chakudya chambiri . Komanso, popeza zili ndi zinthu zingapo zomwe zimakhala zovuta kugaya, kudya kwambiri nthawi imodzi kungayambitse mpweya ndi m'mimba kusasangalala . Tikambirana zomwe tingachite pambuyo pake.

Kodi mungakonzekere bwanji nyemba zakuda bwino?

Kuti mupeze ubwino wambiri pa thanzi la nyemba zakuda, ndi bwino kugwiritsa ntchito nyemba zouma m'malo mogwiritsa ntchito za m'zitini.

Choyamba, tengani nyemba zouma ndikuzitsuka bwino m'madzi ozizira. Kenako, muyenera kuzinyowetsa. Gawo lonyowetsa ili ndi lofunika kwambiri chifukwa limathandiza kwambiri kupewa mpweya womwe ndatchula kale.

Njira yabwino kwambiri ndi "kusamba m'manja nthawi zonse".

1. Onjezani makapu pafupifupi 10 a madzi mu makapu awiri a nyemba.

2. Ikani madzi awa pa chitofu ndipo aphike. Madzi akawira bwino, asiyeni aphike kwa mphindi imodzi kapena ziwiri.

3. Tsopano chotsani mphika pa chitofu ndipo uphimbidwe kwa maola pafupifupi 4.

4. Kenako, tulutsani madziwo ndi kutsukanso nyembazo. Tsopano nyemba zanu zakonzeka kuphikidwa.

Mukhozanso kuphika mbale zokoma ngati izi ndi nyemba zakuda zokonzedwa motere. Mukhozanso kuphika phala lokoma ndi kokonati, monga momwe zilili m'dziko lathu, kapena curry yabwino.

• Quesadilla ya nyemba ndi tchizi
• Salsa yopangidwa ndi nyemba zakuda ndi zipatso
• Supu yokoma yopangidwa ndi nyemba
• Kari wakuda kapena chotsukira mafuta chopangidwa kuti chigwirizane ndi kukoma kwathu