Pukutani nyemba zam'chitini kuti muchepetse sodium
Nyemba zakuda ndi mapuloteni ndi zowonjezera zopezeka m'magazi omwe angakuthandizeni kufunika kwanu tsiku ndi tsiku. Izi zimawapangitsa kukhala gawo labwino la zakudya zabwino. Kawirikawiri, nyemba ndizofunikira kwambiri popatsa zakudya zamasamba komanso chifukwa zimapereka mapuloteni omwe ali ndi zomera ndipo ndizochokera kwachitsulo chabwino.
| Zoonadi Zakudya Zakudya Zamtundu wa Black Beans | |
|---|---|
| Kutumikira Kukula Ndibwino kuti mukuwerenga Kukula 1/2 kapu yam'chitini (130 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 100 | |
| Ma calories ochokera ku Fat 0 | |
| Total Mafuta 0.0g | 0% |
| Mafuta okhuta 0g | 0% |
| Cholesterol 0mg | 0% |
| 490mg sodium | 20% |
| Potaziyamu 420mg | 12% |
| Zakudya za mafuta 18g | 6% |
| Matenda a Zakudya 4g | 16% |
| Shuga 1g | |
| Mapuloteni 6g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 4% · Iron 8% | |
| * Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Kufunika kwa Chakudya Cha Nyemba Zouma ndi Zamchere
Nyemba zam'chitini zingakhale mbali ya zakudya zabwino. Komabe, iwo ali olemera mu sodium. Poyerekeza ndi nyemba zouma, zomwe zili mkati zingakhale zokhudzana ndi 420mg wa sodium pa 1/2 chikho kutumikira. Izi ndizofunikira poyerekezera ndi 1mg yokha ya sodium mu mitundu youma.
Kuwonjezera apo, malingana ndi National Bean Institute, nyemba zouma zili ndi ma gramu 8 a fiber ndi 8 magalamu a mapuloteni. Ndizoposa 30 mpaka 50 peresenti kuposa nyemba zamzitini.
Ngakhale nyemba zam'chitini zimakhala zabwino, mumapeza zakudya zambiri ngati musankha nyemba zouma.
Ubwino wathanzi wa nyemba zakuda
Nyemba zakuda ndizomwe zimayambitsa zitsulo (zonse zosungunuka komanso zosasungunuka). Kafukufuku akuwonetsa kuti zakudya zamtundu wambiri zimathandiza kukhala ndi zolinga zolemera komanso kuthandizira kulemera. Ikhoza kuchepetsa chiopsezo cha matenda a mtima ndi khansa zina.
Nyemba zakuda, monga nyemba zina, zili ndi wowuma wokhazikika. Izi zikutanthauza kuti zakudya mu nyemba zakuda zimatembenuzidwa pang'ono kuti zikhale shuga, zina zomwe sizikumbidwa m'matumbo akulu konse.
Kafukufuku wasonyeza kuti m'malo mwa zakudya zowonongeka mofulumira (monga mpunga woyera) ndi nyemba zingapangitse kuti anthu omwe ali ndi shuga awonongeke. Kudya chakudya chamtundu wosakanizidwa kungathandizenso kuchepetsa thanzi labwino, kuphatikizapo kupititsa patsogolo mavitamini abwino. Kukhazikika kwa starch kungapangitse kuti insulin imveke bwino.
Ndikofunika kudziwa kuti nyemba zam'chitini zimakhala zochepa kwambiri kuposa nyemba zouma.
Nyemba zakuda ndizomwe zimakhala zabwino kwambiri. Izi ndizofunika kupanga maselo ofiira a magazi ndipo zimathandiza kupewa nthenda yamatenda pa nthawi ya mimba.
Kuonjezerapo, nyemba zakuda ndizomwe zimayambitsa manganese, magnesium, ndi thiamin, komanso malo abwino a potaziyamu ndi chitsulo. Ngati muli ndi zamasamba omwe amadalira nyemba ngati gwero lachitsulo, ndi bwino kudziwa kuti kudya zakudya ndi vitamini C , monga zipatso za citrus ndi tomato, kumathandiza kuwonjezera kuyamwa kwa chitsulo.
Kodi Mungadye nyemba pa Zakudya Zam'madzi?
Zakudya zapakhungu zamadzimadzi ndizomwe timagwiritsa ntchito poyesera kuchepetsa chakudya chamagazi. Zofuna zanu zamagazidwe tsiku ndi tsiku zidzasiyana pa zinthu zosiyanasiyana monga ntchito yanu, chiwerengero cha amuna, ulemelero, ndi mwina shuga ya magazi (ngati muli ndi insulin kukana kapena shuga).
Ngati mukuyang'ana kuti muchepetse zakudya zanu zamagulu inu mukhoza kudyetsa nyemba, koma mumayesetsa kuti muzikumbukira zina. Kumbukirani kuti kapu ya 1/2 yopatsa nyemba imakhala pafupifupi 23 gm ya carbohydrate. Izi zikutanthauza kuti mwinamwake mukufuna kusunga gawo lanu pamtundu umodzi.
Kodi Mungachepetse Sodium Potsuka Ma nyemba?
Zakudya zam'chitini zingathe kukhala chakudya chosavuta, chotchipa, komanso chothandiza.
Komabe, moyo wambiri wa alumali umatanthauzanso kuti nthawi zambiri amakhala olemera mu sodium, zomwe zimakhala ngati zachilengedwe.
Nkhani yabwino ndi yakuti kafukufuku wapeza kuti kungosamba ndi kuchapa nyemba kungachepetse kwambiri sodium. Ma nyemba amatha kuchepetsa sodium mpaka 36 peresenti, pomwe kuthira ndi kukhetsa kungachepetse sodium ndi 41 peresenti. Choncho, ngati 1/2 chikho cha nyemba chiri ndi 400 mg ya sodium, kukhetsa ndi kuchapa nyemba kungachepetse sodiamu kukhala pafupifupi 236 mg.
Kusaka ndi Kusunga nyemba zakuda
Nyemba zikhoza kugulidwa zouma kapena zamzitini. Ndalama zowonjezera komanso zowonjezera kugula nyemba zouma ngati mungathe.
Ngati mumagula nyemba zam'chitini, onetsetsani kuti mukutsuka ndi kuziyeretsa bwino musanagwiritse ntchito.
Nyemba zambiri zouma zimafunika kulowetsedwa m'madzi zisanagwiritsidwe ntchito. Kuwomba kumachepetsa ndi kubwezeretsanso nyemba, kuchepetsa nthawi yophika. Kuonjezerapo, kuyamwa kumathandiza kuchotsa zinthu zina zomwe zingayambitse vuto la kugaya, monga flatulence ndi gas. Pewani madzi musanaphike.
Njira Zabwino Zokonzekera nyemba zakuda
Nyemba zikhoza kutsukidwa ndi kugwiritsidwa ntchito monga kufalikira kapena kuseri kwathunthu mu supu ndi chilimu monga maziko a mapuloteni. Iwo akhoza ngakhale kuwonjezera pa zinthu zophika monga brownies ndi mkate kuti awonjezere mapuloteni ndi zitsulo.
Gwiritsani nyemba zakuda ngati mbale, mbali ya sandwich kapena mbatata, kapena kusambira kwa masamba. Mukhozanso kuwonjezera nyemba ku saladi, stews, ndi supu kuti muwonjezere zitsulo, mapuloteni, ndi zowonjezera.
- Nyemba Yamtundu, Kuteteza, ndi Cilantro Quesadilla
- Black Bean Hummus
- Black Bean Veggie Chili ndi Bulgar
Mawu Ochokera
Nyemba zakuda zitha kukhala zowonjezera ku chakudya chilichonse. Kumbukirani kuti nyemba zouma zili bwino, ngakhale mutha kutsuka nyemba zam'chitini kuti zikhale zathanzi ngati zili bwino. Komanso, yesetsani kusunga magawo, koma sangalalani pamene mukufufuza njira zosiyanasiyana zoyika nyemba zakuda mu chakudya chanu.
> Zotsatira:
> Anderson JW, ndi al. Ubwino Wathanzi wa Zakudya Zamagetsi. Malingaliro Othandiza. 2009; 67 (4): 188-205. lembani: 10.1111 / j.1753-4887.2009.00189.x.
> Becerra-Tomas N, et al. Kugwiritsira ntchito mankhwala ozunguza mafupa kumayenderana ndi mtundu wa shuga wachiwopsezo wachiwiri mwa akuluakulu: Kufufuza Kwambiri Kuchokera Phunziro la PREDIMED. Zakudya Zamankhwala . 2017. pii: S0261-5614 (17) 30106-1. lembani: 10.1016 / j.clnu.2017.03.015.
> Fernandes AC, Nishida W, da Costa Proença RP. Mphamvu Yopeza Zakudya Zowonjezera Zakudya Zakudya (Phaseolus Vulgaris L.) Zophikidwa Kapena Popanda Madzi Otentha: Kubwereza. International Journal of Food Science ndi Technology 2010; 45: 2209-2218. lembani: 10.1111 / j.1365-2621.2010.02395.x.
> Bungwe la Bean. Chakudya cha nyemba. Northarvest Bean Growers Association. 2016.