Rinisa maharisheni akakaniwa kuti udzikise sodium
Nyuchi dzakasvibirira mapuroteni uye fiber akachengetedzeka mhepo yemakrohydrate inogona kuita kuti uwane fiber yako zuva nezuva. Izvi zvinovaita chikamu chakanaka chekudya kwakanaka. Nenzira yakawanda, zviyo zvinowanikwa zvakakosha mune zvekudya zvezvirimwa uyewo nokuti dzinopa mapuroteni anogadzirwa uye ine chitubu chesimbi.
| Nyuchi Dzai Nutrition Facts | |
|---|---|
| Kushumira Kukura 1/2 mukombe yakakanyiwa (130 g) | |
| Per Serving | % Daily Value * |
| Calories 100 | |
| Maoriro kubva kuFat 0 | |
| Total Fat 0.0g | 0% |
| Saturated Fat 0g | 0% |
| Cholesterol 0mg | 0% |
| Sodium 490mg | 20% |
| Potassium 420mg | 12% |
| Carbohydrates 18g | 6% |
| Dhiyabhorosi Fiber 4g | 16% |
| Zvokudya 1g | |
| Protein 6g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 4% · Iron 8% | |
| * Kubva pane zvokudya zviviri zvekoriori | |
Chirongwa Chekudya Chakanaka uye Nechenari
Mhondi yakakaniwa inogona kuva chikamu chekudya kwakanaka. Zvisinei, ivo vakapfuma mune sodium. Mukuenzanisa nemabhisi akaomeswa, avo vari munharaunda vanogona kuva ne-420mg ye sodium pamusi we 1/2 mukombe. Izvo zvakakananiswa nekuenzanisa 1mgchete ye sodium mumarudzi akaomeswa.
Mukuwedzera, maererano neNational Bean Institute, maharishi akaomeswa ane ma 8 gramu e fiber uye 8 gramu eprotini. Ndiyo 30 kusvika ku50 muzana kupfuura nyemba dzesitini.
Kunyange zvazvo nyemba dzekunamatira dzakanaka, unowana huwandu hwezvokudya kana ukasarudza nyemba dzakaomeswa.
Utano Hutsva yeBhanha Nyuchi
Nyemba nyemba inonyanya kugadzirisa fiber (zvose inogadzikana uye isina kushandiswa). Zvidzidzo zvinoratidza kuti kudya kwakagadzirwa-fiber kunogona kubatsira kuchengetedza zvinorema uye kubatsira mukurema kuora. Inogonawo kuderedza dambudziko rechirwere chemoyo uye mamwe kanzira.
Nyuchi dzakasvibirira, sezvimwe mimwe michero, dzine starch isingadi. Izvi zvinoreva kuti ma carbohydrates mu nyemba dzakawanda dzinotendeuka zvishoma nezvishoma kuti dzive glucose, dzimwe dzisina kudyiwa mumatumbo makuru zvachose.
Kutsvakurudza kwakaratidza kuti kuchinjwa kwekarubha-gideded carbohydrate (yakadai semucheka mutsvuku) pamwe nemiti inogona kuvandudza glycemic control kuvanhu vane chirwere cheshuga. Kudya zvokudya zvakakwirira mumasikisi asina kukwanisa kunogonawo kuwedzera hutano hwekudya, kusanganisira kukurudzira utano hwakanaka hwemvura. Kurwisa starch kunogona kutowedzera kushushikana kweutachiona.
Zvakakosha kucherechedza, zvisinei, kuti mahonji emakwenzi angangodaro ane zvishoma zvisingasimisi starch kupfuura nyemba dzakaomeswa.
Nyemba nyemba ndiyo yakanaka chaizvo inowanikwa yevanhu. Izvi zvinokonzera kubereka masero matsvuku eropa uye inotora basa pakudzivirira neural tube kukanganisa panguva yekuzvitakura.
Uyezve, nyemba dzakawanda dzakanaka chaizvo dzinobva ma manganese, magnesium, uye thiamin, uye yakanaka yakanaka ye potassium uye iron. Kana iwe uri wezvinodhaka uyo anovimba nenyuchi sechinhu chesimbi, zvakanaka kuziva kuti kudya zvokudya zvine vitamini C , zvakadai semichero yemichero uye tomato, kunobatsira kuwedzerwa kushandiswa kwesimbi.
Unogona Kudya Mahesheni Pamusoro Pokudya Zvishoma-Carb?
Low carbohydrate diet ndiyo nguva isina kushandiswa yatinoshandisa patinenge tichiedza kuderedza kudya kwekakodhyrate. Zvokudya zvako zvezuva nezuva zvakagadzirwa nemakinehydrate zvichasiyana pane zvinhu zvakasiyana-siyana zvakadai semabasa ako, hutano, uremu, uye zvichida kutariswa kwehuga (kana une insulin kushivirira kana chirwere cheshuga).
Kana iwe uri kutarisa kuderedza kudya kwako kwegorobhadhiro iwe unogona kudya nyemba, asi unoedza kuramba uchifunga nezvezvikamu. Ramba uchiyeuka kuti 1/2 mukombe inoshandiswa yehairi inenge inenge 23 gramu yemakinhydrate. Izvi zvinoreva kuti iwe unoda kuchengetedza chikamu chako kune imwechete kushumira.
Unogona Kuderedza Sodium Nokushambidza Mbeu?
Zvokudya zvekakani zvinogona kushanda sezviri nyore, zvisingadhuri, uye zvinobatsira zvekudya.
Zvisinei, iyi yakareba yakafuridzirwa upenyu inoreva zvakare kuti inowanzova yakagadzirwa mune sodium, iyo inoshanda sekuchengetedza kwepanyama.
Nhau dzakanaka ndeyokuti tsvakurudzo yakawana kuti kungochera nekuchenesa nyemba kunogona kuderedza sodium zvikuru. Kudyara nyemba kunogona kuderedza sodium kusvika 36 muzana, asi kuchenesa nekudhonza kunogona kuderedza sodium ne 41 muzana. Nokudaro, kana 1/2 mukombe wehweshino ine ma 400 mg ye sodium, kunaya nekuchenesa mahairi kunogona kuderedza zvinyorwa zve sodium kusvika 236 mg.
Kuchengeta nekuchengetedza Nyuchi Dzvuku
Nyemba dzinogona kutengwa zvakasvibiswa kana makedheni. Izvo zvinodhura mari yakajeka uye ine utano kutenga nyemba dzakaomeswa kana uchigona.
Kana iwe ukatenga mahonji emakwenzi, ita nechokwadi kuti unodonha uye unosuka zvachose musati washandisa.
Kazhinji bhinzi dzakaomeswa dzinofanira kuvharwa mumvura kusati kwashandiswa. Kunyura kunononoka uye kunoita kuti nyuchi dziwedzerezve, kuderedza nguva yekubika. Mukuwedzera, kumhanya kunobatsira kubvisa zvimwe zvezvinhu zvinogona kukonzera zvinetso zvekudya, zvakadai se flatulence uye gas. Rega mvura usati wabika.
Nzira Dzakanaka Dzakagadzirira Nenyuchi Dzvuku
Nyemba dzinogona kucheneswa uye dzinoshandiswa sekupararira kana kusara zvakakwana mumasupu uye chili sechinhu chepuroteni. Vanogona kunge vari kuwedzera kune zvinhu zvakabikwa zvakadai se brownies uye chingwa kuwedzera mapuroteni uye fiber.
Shandisa mahairi madema sechidimbu chekudya, se sandwich kana mbatatisi, kana kuti sekumwa nemiriwo. Iwe unogonawo kuwedzera nyemba kune salads, stews, uye soups yewedhi yakawedzerwa, mapuroteni, uye fiber.
- Nyuchi Dzvuku, Avocado, uye Cilantro Quesadilla
- Black Bean Hummus
- Black Bean Veggie Chili neBulggar
Shoko Rinobva
Nyuchi dzakasvibiswa dzinogona kunge dziine hutano hwakanaka kune inenge ipi zvayo yekudya. Ramba uchifunga kuti mahesheni akaomeswa ari nani, kunyange iwe unogona kushambidza nyemba dzakagadzirwa nemakwenzi kuitira kuti uve noutano hwakanaka kana kuve nyore chinhu. Uyewo, edza kuchengetedza zvikamu zvekutonga, asi fara kana uchiongorora nzira dzose dzakasiyana dzekuisa mahesheni matsva muzvokudya zvako.
> Sources:
> Anderson JW, et al. Utano Hune Zvibereko zveDyari Fiber. Zvokudya zvinovaka muviri. 2009; 67 (4): 188-205. doi: 10.1111 / j.1753-4887.2009.00189.x.
> Becerra-Tomas N, et al. Legume Consumption Is Inversely Yakabatana Nechipiri 2 Chirwere cheshuga Chiito muVakuru: Chiitiko Chinotarisirwa Kubva Padzidzo REPREDIMED. Clinical Nutrition . 2017. pii: S0261-5614 (17) 30106-1. doi: 10.1016 / j.clnu.2017.03.015.
> Fernandes AC, Nishida W, da Costa Proença RP. Kufuridzirwa kweKutya Kwezvokudya Zvokudya Zvakawanda (Phaseolus Vulgaris L.) Yakabikwa kana kuti isina Mvura Inonaya: Kuongorora. International Journal of Food Science and Technology 2010; 45: 2209-2218. doi: 10.1111 / j.1365-2621.2010.02395.x.
> The Bean Institute. Nenyuchi Chikafu. Northarvest Bean Growers Association. 2016.