Unofanira kunge wakaona bhinzi diki idzi nhema paunoenda kusupamaketi, handiti? Vamwe vanhu vanozeza kudzidya, pamwe nekuti hadzina kujaira. Asi waiziva here kuti bhinzi nhema idzi, kana kuti `(Bhinzi nhema)`, chikafu chinotapira chine hutano uye chine mabhenefiti anoshamisa pahutano hwedu? Kunyangwe zvichinzi nesainzi `(Phaseolus vulgaris)`, tinongoti bhinzi nhema idzi. Nhasi, tichataura nezvekuti zvakakosha sei kuwedzera bhinzi nhema idzi, dzinouya nekuravira kunotapira, pakudya kwedu.
Mabhenefiti anoshamisa ehutano hwebhinzi nhema
Bhinzi nhema dzinopa hutano nekuda kwezvinodzivirira muviri, fiber, mapuroteni, uye makabhohaidhiretsi. Kutaura zvazviri, kugara uchidya bhinzi nhema dzakadai sebhinzi nhema kunogona kuderedza njodzi yezvirwere zvakakomba.
Kudzora huwandu hweshuga muropa
Ichi chinhu chakakosha zvikuru kuvanhu vane chirwere cheshuga. Kusiyana nezvikafu zvakawanda zvakapfuma mumakabhohaidhiretsi, kudya bhinzi nhema hakukurumidzi kuwedzera huwandu hweshuga muropa. Ongororo yakawana chimwe chinhu chakasiyana zvachose. Fungidzira, unodya mupunga chete. Ipapo huwandu hweshuga muropa rako hunowedzera kusvika pamwero wakati. Zvisinei, kana ukawedzera bhinzi nhema mumupunga woidya, huwandu hweshuga muropa rako huchava hwakaderera pane kana ukadya mupunga iwoyo wega. Kune munhu ane chirwere cheshuga, kuwedzera bhinzi nhema mukudya kune hutano kunogona kubatsira kudzora shuga muropa uye kuderedza njodzi yechirwere chemwoyo chinouya nacho.
Kuderedza njodzi yekenza
Tsvagiridzo inoratidza kuti kudya kwakapfuma mubhinzi nedzimwe bhinzi kunogona kuderedza njodzi yemhando dzakasiyana dzekenza, kusanganisira kenza yemudumbu, itsvo, uye ura. Zvidzidzo zvepakutanga zvemhuka zvakaratidzawo kuti bhinzi dzinogona kubatsira kudzora kukura kwemasero ekenza yemazamu, asi kutsvagurudza kwakawanda kunodiwa muvanhu kuti izvi zvisimbiswe.
Zvichitaurwa zviri nyore, kuwedzera bhinzi nhema nguva dzose pakudya kwedu inzira yakanaka yekuzvidzivirira kubva kuzvirwere zvakawanda.
Dziviriro yemaziso
Zvakajairika kuti maziso edu ashaye simba sezvatinokura. Ma antioxidants ari mubhinzi nhema anogona kudzivirira maziso edu kubva kuzvirwere zvakaita sekuora kwemacular zvine chekuita nekukwegura uye cataracts . Ongororo huru yakaitwa neNational Eye Institute muUnited States yakaratidza kuti vanhu vari panjodzi huru pavakatora ma antioxidants akawanda, njodzi yavo yekubatwa nechirwere ichi yakadzikira ne25%. Kuona kwavo kwakadzikirawo ne19%. Saka bhinzi nhema chikafu chakanaka kwazvo chemaziso.
Hutano hwemwoyo
Cholesterol idambudziko riri kusangana nevanhu vazhinji mazuva ano. Kudya bhinzi kunogona kubatsira kuderedza huwandu hwe cholesterol muropa rako uyeOngororo dzakaratidza kuti inogona kuderedza huwandu hwe "cholesterol" yakaipa, izvo zvinogona kuderedza njodzi yechirwere chemwoyo. Imwe ongororo yakaratidza kuti kudya chikamu chimwe chete chebhinzi dzakaomeswa pazuva kunogona kuderedza njodzi yechirwere chemwoyo kusvika ku38%.
Kudzora huremu hwemuviri
Ongororo dzakaratidza kuti vanhu vanodya nyemba nguva dzose vane huremu hwakaderera uye chiuno chidiki. Muongororo yakaitwa kuvarume vakafuta, boka raidya nyemba nedzimwe nzungu rakarasikirwa nehuremu hwakawanda kupfuura avo vaidya zvakasiyana. Mazinga avo echolesterol "akaipa" akadererawo zvakanyanya. Masayendisiti anotenda kuti izvi zvinokonzerwa nemapuroteni akawanda, fiber, uye makabhohaidhiretsi anogayiwa zvishoma nezvishoma mubhinzi. Izvi zvinovaka muviri zvinokubatsira kunzwa wakaguta kwenguva yakareba, izvo zvinobatsira kudzora kudya zvakanyanya.
Zvinovaka muviri zviri mubhinzi nhema
Nyemba nhema chikafu chakapfuma mu antioxidants. Zvichitaurwa zviri nyore, antioxidants ndiwo magamba anorwisa tumadiki turi mumiviri yedu twunogona kukuvadza masero edu uye kutiita kuti tirware. Dzinodzivirira masero edu uye dzinotidzivirira kubva kuzvirwere zvakaita semwoyo nekenza. Pamusoro pezvo, nyemba nhema dzinewo mavhitamini nemaminerari anotevera:
- Vhitamini A
- Vhitamini C
- Karusiyamu
- Folate
- Magnesium
- Simbi
- Potassium
Ruzivo rwezvekudya zvehafu yekapu yebhinzi nhema dzakabikwa
Ngationei kuti chii chiri muhafu yekapu yebhinzi nhema dzakabikwa, inova huwandu hunowanzo dyiwa pachikamu chimwe chete.
| Zvinovaka Muviri | Huwandu pa 1/2 kapu |
|---|---|
| Macalorie | 114 |
| Mapuroteni | magiramu masere |
| Mafuta | magiramu 0 |
| Makabhohaidhiretsi | magiramu makumi maviri |
| Faibha | magiramu manomwe |
| Shuga | magiramu 0 |
Zvinhu zvekufunga nezvazvo
Asi pane chimwe chinhu chekurangarira. Nyemba nhema dzine makabhohaidhiretsi akawanda. Saka, dzinogona kusakodzera munhu anodya chikafu chine makabhohaidhiretsi mashoma . Zvakare, sezvo dziine zvinhu zvakawanda zvakaoma kugaya, kudya zvakawandisa panguva imwe chete kunogona kukonzera gasi nekurwadziwa mudumbu . Tichataura nezve zvekuita nezvazvo nguva inotevera.
Nzira yekugadzirira sei bhinzi nhema nemazvo?
Kuti uwane mabhenefiti akawanda pahutano kubva mubhinzi nhema, zvakanaka kushandisa bhinzi dzakaomeswa pane dzakabikwa mumagaba.
Kutanga, tora bhinzi dzakaomeswa wodzigeza zvakanaka mumvura inotonhora. Wobva wadzinyika. Danho iri rekunyikisa rakakosha zvikuru nekuti rinobatsira zvikuru mukudzivirira gasi randambotaura.
Nzira yakanakisisa ndeye "kunyorovesa mvura inopisa".
1. Wedzera makapu gumi emvura mumakapu maviri ebhinzi.
2. Isa mvura iyi pamoto woiisa pamoto. Kana mvura yafashaira zvakanaka, rega ifashaire kwemaminitsi angangoita maviri.
3. Bvisa poto muchitofu woisiya yakavharwa kwemaawa angangoita mana.
4. Wobva wadurura mvura wosuka bhinzi zvakare. Iye zvino bhinzi dzako dzagadzirira kubikwa.
Unogonawo kubika ndiro dzinonaka sedzino nebhinzi nhema dzakagadzirwa nenzira iyi. Unogonawo kugadzira musanganiswa unonaka nekokonati, sezvazvinoitwa munyika medu, kana kuti kari yakanaka.
- Quesadilla yebhinzi nechizi
- Salsa yakagadzirwa nebhinzi nhema nemichero
- Supu inonaka yakagadzirwa nebhinzi
- Kari yebhinzi nhema kana kuti mafuta akagadzirwa kuti tifarire
Mharidzo Yekuenda Nayo Kumba
- Nyemba nhema chikafu chikuru chine mapuroteni, fiber, uye antioxidants, zvine mabhenefiti akawanda pahutano.
- Izvi zvinobatsira zvikuru pakuderedza huwandu hweshuga muropa, hutano hwemwoyo, kuona, uye huremu hwemuviri.
- Kuti usanyanya kunetseka sekuzvimba, zvakakosha kunyikisa bhinzi dzakaomeswa zvakanaka usati wabika.
- Izvi zvine makabhohaidhiretsi akawanda, saka chenjerera huwandu hwezvokudya kana uchitevera kudya kusina makabhohaidhiretsi akawanda.
- Kana uine chirwere chakadai sechirwere cheshuga, zvakanaka kutaura nachiremba wako usati wachinja kudya kwako zvakanyanya.
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