Wakamboona bhinzi hombe, yakati sandara, yegirini kana ine ruvara rwekirimu muchitoro here? Vamwe vanhu vanozvitiwo bhinzi dzebutter. Kutaura zvazviri, tiri kutaura nezvebhinzi dzeLima. Idzi hadzisi chikafu chinonaka chete, asi chikafu chinotapira chinopa mabhenefiti anoshamisa kumuviri wedu. Saka nhasi, ngatitaurei nezvemabhenefiti akavanzika ehutano hwebhinzi idzi dzelima.
Ndezvipi zvirima beans izvi?
Zvichitaurwa zviri nyore, bhinzi dzelima rudzi rwembesa, dzakafanana nenyemba, bhinzi dzegirini, nenyemba. Dzinotumidzwa zita radzo kubva muguta reLima, guta guru rePeru. Kwemazana emakore, vanhu vekuSouth neCentral America vanga vachishandisa bhinzi idzi kuti dzive nesimba uye zvinovaka muviri.
Munyika medu, tinowanzoona bhinzi dzelima dzakaomeswa, dzakabikwa mumagaba, kana dzakaomeswa nechando. Idzi dzinodanwa nemazita akasiyana. Bhinzi dzeButter neBhinzi mbiri dzinodanwawo zvakafanana. Saka zvisinei nezita ripi, mhando yadzo yakafanana.
Mabhenefiti anoshamisa ebhinzi dzelima pahutano
Bhinzi chikafu chikuru chine mapuroteni, fiber, uye zvinovaka muviri zvakawanda. Bhinzi dzeLima dzine zvimwe zvinobatsira izvi. Ngationei kuti zvinobatsira izvi ndezvipi.
| Kubatsirwa kwehutano | Zvinokanganisa sei muviri |
|---|---|
| Kudzora Chirwere Cheshuga | Nekuda kwefaibha inonyunguduka iri mairi, makabhohaidhiretsi atinodya anotorwa zvishoma nezvishoma nemuviri. Izvi zvinoreva kuti huwandu hweshuga muropa hahuwedzere kamwe kamwe. Izvi zvakanaka kwazvo kune munhu ane chirwere cheshuga. |
| Kugwinya kwegadziriro yekugaya chikafu | Faibha isinganyungudike iri mairi inoshanda semutsvairo wekuchenesa ura hwedu. Inodzivirira kuvimbiwa uye inoderedza njodzi yezvirwere zvakaita sehemorrhoids. Inobatsirawo kuwedzera mabhakitiriya anobatsira muura uye inoderedza njodzi yekenza yemuura. |
| Hutano hweMwoyo | Nyemba dzeLima hadzina mafuta akawandisa kana cholesterol inokuvadza. Asi dzine mafuta anobatsira. Izvi zvinoderedza huwandu hwecholesterol yakaipa (LDL cholesterol) muropa, zvichideredza njodzi yezvirwere zvemwoyo. Zvinobatsirawo kudzora BP. |
| Kudzivirira Kushaya Magazi | Bhinzi dzeLima dzinopa iron yakawanda. Kapu imwe chete yebhinzi dzeLima dzakabikwa inopa chikamu chimwe muzvina cheiron inodiwa pazuva. Kushaya iron kwakajairika, kunyanya pakati pevakadzi. Bhinzi dzeLima mhinduro yakanaka pakuita izvi. |
| Yekushanda kwehuropi | Maminerari emanganese ari pano akakosha pakukura kwehuropi uye kuchinjana kwemashoko pakati pemasero etsinga (neurotransmitters). Izvi zvinovandudza ndangariro uye hutano hwehuropi. |
| Kudzora Huremu | Nekuda kwehuwandu hwadzo hwemapuroteni nefayibha, bhinzi dzelima dzinogona kukubatsira kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma. Dzinotorawo nguva yakareba kuti dzigayiwe, izvo zvinononotsa kutanga kwenzara. Izvi zvinogona kubatsira kudzora kudya zvakanyanya uye kukubatsira kuchengetedza huremu hwakanaka. |
Bhinzi dzelima dzinodyiswa sei zvine hutano?
Pamusoro pesimbi, mapuroteni, uye faibha, bhinzi dzelima dzine zvimwe zvinovaka muviri zvakawanda zvinokosha.
- Molybdenum: Inobatsira kuputsa mapuroteni nekubvisa chepfu mumuviri.
- Mhangura: Yakakosha pakugadzira simba uye kuumbwa kwetsinga dzeropa.
- Folate (Vitamin B9): Inobatsira vanaamai vane pamuviri. Inodzivirira kusashanda zvakanaka kwemasero etsinga dzemudumbu.
- Phosphorus: Inokosha pakukura kwemapfupa nemazino.
- Thiamine (Vitamin B1): Inobatsira kushandura chikafu kuita simba.
Funga izvi: Kapu imwe chete (inenge magiramu 170) yebhinzi dzelima dzakabikwa ine:
- Macalorie: 209
- Mapuroteni: 12 magiramu
- Mafuta: 0.5 gramu
- Makabhohaidhiretsi: 40 magiramu
- Faibha: 9 magiramu
Asi yeukai, bhinzi dzelima dzemumagaba dzine munyu wakawanda (sodium). Kudya munyu wakawandisa hakuna kunaka kumoyo. Saka, kana ukashandisa bhinzi dzemumagaba, dzisuke zvakanaka nemvura usati wadzishandisa kubvisa munyu.
Ungaitora sei? Ungaibika sei?
Nyemba dzeLima dzinowanikwa muzvitoro zvikuru gore rose, dzakaomeswa nechando, dzakabikwa mumagaba, kana kuti dzakaoma. Zvakanaka kusarudza nyemba dzakaomeswa kana dzakaomeswa nechando.
- Bhinzi dzakaomeswa: Nyika mumvura husiku hwese usati wabika. Izvi zvichadzibatsira kubika nekukurumidza uye kuravira zviri nani.
- Nyemba dzakaomeswa nedzakabikwa mugaba: Idzi dzinogona kubikwa zvakananga kubva mugaba, asi musakanganwa kudzisuka kana dzakabikwa mugaba.
Dzimwe nzira dzinonaka dzekugadzira
- Virisa zvakanaka, wedzera mafuta emuorivhi mashoma, wobva waisa garlic muhari.
- Gadzira saradhi inonaka nekusanganisa chibage nemhiripiri.
- Wedzera mundiro dzakadai semasangweji nepasta kuti uwedzere kunaka kwekudya.
- Sanganisa zvakanaka woita kirimu woishandisa sehummus.
Pane njodzi here? Zvinhu zvekuziva
Nyemba dzeLima chikafu chakachengeteka uye chine hutano, asi zvakanaka kuziva zvinhu zvishoma.
1. Gasi nekuzvimba: Vamwe vanhu vanogona kunzwa gasi nekuzvimba mushure mekudya bhinzi dzelima. Izvi zvinokonzerwa nekuti dzine fiber yakawanda. Nzira yakanakisa yekuderedza izvi ndeyekubika bhinzi zvakanaka . Kana uri kushandisa bhinzi dzakaomeswa, kudzinyika mumvura kwemaawa mana zvinogona kubatsira kuderedza dambudziko iri.
2. Kurwara: Kana uine allergy yekudya mbesa dzakadai sechickpeas, soy, kana lentils, zvakachengeteka kubvunza chiremba wako usati wadya lima beans.
3. Njodzi yeCyanide: Usavhunduke neizvi. Teerera zvakanaka. Dzimwe mbesa, kusanganisira bhinzi dzelima, dzine chinhu chinonzi 'linamarin' kana chiri mbishi . Izvi zvinogona kushanduka kuita chepfu inonzi cyanide kana zvikadyiwa zvisina mbishi.
Asi, chinonyanya kukosha, musanganiswa uyu unoparadzwa zvachose kana bhinzi dzelima dzikabikwa zvakanaka (dzakabikwa zvakanaka). Saka, usambofa wakadya bhinzi dzelima dzisina kubikwa zvakanaka kana kuti dzisina kubikwa zvakakwana. Chero bedzi dzakabikwa zvakanaka, hapana chekunetseka nazvo.
Kana uine dambudziko rekushomeka kwemaminerari, akadai sekushomeka kwesimbi, kuchenjera kutaura nachiremba wako nezvemhando iyi yezvikafu uye kutsvaga mazano.
Mharidzo Yekuenda Nayo Kumba
- Nyemba dzeLima (bhinzi dzebutter) chikafu chikuru chine mapuroteni akawanda, fiber, iron, nezvimwe zvinovaka muviri zvakawanda.
- Inobatsira zvikuru pakuderedza chirwere cheshuga, hutano hwemwoyo, kudzikira kwehuremu, uye kudzivirira kuvimbiwa.
- Kana uchishandisa bhinzi dzemumagaba, iva nechokwadi chekudzisuka zvakanaka wobvisa munyu.
- Usamboidya isina kubikwa. Kuibika zvakanaka kunobvisa zvachose zvinhu zvinokuvadza, zvichiita kuti ive chikafu chakachengeteka uye chine hutano.
- Kana uine allergies kana matambudziko ehutano, taura nachiremba wako usati wawedzera chimwe chinhu chitsva pakudya kwako.
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