Tsika dzinowanika muAsia, Mediterranean uye Middle Eastern cuisines, chickpeas ( Cicer arietinum ) - inozivikanwawo segarzozo nyemba - yakakura kuva kuwedzerwa kunowanikwa zvikuru kune kudya kwakanaka kwemakore. Chickpeas, sezvimwe nemafuta, zvinokonzera mishonga - kusanganisira mapuroteni anogamuchirwa necholesterol, phytosterol, uye fiber. Mune mamwe maitiro emishonga eChina, chickpeas inoshandiswawo kubata zvirwere zvakasiyana-siyana zvehutano.
Ongororo dzekutsvakurudza dzakaratidzawo kuti chickpeas inogona kushandiswa kuchengetedza hutano hwekudya uye hutano hwehutachiona hwemashuga evanhu vane chirwere cheshuga. Zvimwe zvezviongorori izvi zviri kuratidzawo kuti chickpeas inogona kubatsira kuderedza zvimwe zvikamu zvehupfumi hwako.
Chickpeas uye Your Cholesterol
Izvo hazvina zvakawanda zvidzidzo zvakaongorora kuitika kwekudya chickpeas kune lipids yako, asi zvigumisiro zvino zviri kuitika zvichivimbisa. Mune zvidzidzo izvi, chickpeas dzakapedzerwa sechikamu chekudya kwakanaka, kuchinja makoriyamu kubva kumafuta uye makhahydrates muzvokudya zvevanhu vane utano hwakakosha kuholesterol. Chiyero chechickpeas chinodyiwa zuva rega chaive nemigiramu 140, iyo inenge yakaenzana kusvika ma5 ounces kana imwe yenguva dzose inogona kubva mumiti.
Zvidzidzo izvi zvakaona kuti kudya chickpeas kwakaguma nekutengesa kweklesterol yose kunoderedzwa kusvika kusvika 4%, asi kudzivirira kwepoprotein lipoprotein ( LDL ) yakaderedzwa ne3%.
Chickpeas haina kuonekwa kuti inonyanya kukanganisa zvikuru-density lipoproteins ( HDL ) uye triglycerides mune zvidzidzo izvi.
Kuti uone migumisiro inowanikwa mune zvidzidzo izvi, iwe unoda kudya chickpeas zuva rimwe nerimwe kwemavhiki mashanu kusvika ku20. Masayendisiti anoongorora hukama pakati pechickpeas uye cholesterol vanofungidzira kuti pane zvinhu zviviri zvinokonzera kukwanisa uku kwema legume kudzikisa zvishoma nezvishoma cholesterol mazinga: mafuta asina kuiswa uye fiber .
Zvisiyanisa, zvose zviri zviviri izvi zvakaratidza kuderedza chelesterol maitiro mune dzimwe dzidzo.
Pasi Pasi
Kunyange zvazvo pasina huwandu hwezvidzidzo kuongororwa nemigumisiro yekudya chickpeas ine cholesterol, pane humwe huchapupu hwokuti chickpeas inogona kukwanisa kuderedza zvishoma zvese yako yeklesterol uye yeLDL. Izvi, pamwe chete nehutano hwavo - iyo inosanganisira mafuta asina kutengesa, fiber, yakaoma carbohydrates, folate, uye minerals - inokodzera chickpeas sekuwedzera kwakanaka kune kudya kwemwoyo-utano. Chickpeas yakaonekwawo kuti inowedzera manzwiro ekuzara mune zvidzidzo zvidzidzo izvi - izvo zvinogona kuderedza kutsvaga kutengesa kudya nguva pfupi mushure mekupedza kudya kwako kwechickpea. Kune nzira dzakawanda, nzira dzakanaka dzekuisa chickpeas mumutambo wako wekudzikisa-kudya, kusanganisira:
Kune rumwe rutivi, chickpeas yakaonekwa zvakare kuti iwedzere mamwe maitiro emigumisiro mune zvimwe zvidzidzo izvi, zvakadai sekushandura muzvigaro zvekudzivirira uye kuputika, izvo zvingave zvichivhiringidza kune vamwe vanhu. Uyezve, vamwe vanhu mune zvidzidzo izvi vakanga vane dambudziko kusangana nezvido zvekudya 140 gramu dzechickpeas pazuva nekuda kwekuzara kwakawanikwa mushure mekudya kwavo.
Sources:
Yang Y, Zhou L, Gu Y, et al. Dietary chickpeas inodzokorora visceral adiposity, dyslipidemia, uye insulin kurwisa mumakumbo anokonzerwa nehupenyu husingaperi hwemafuta. Br J Nutriti 2007; 98: 720-726.
Pittaway JK, Ahuja KDK, Cehun M, et al. Dietary supplementation ne chickpeas kwemavhiki masere anokonzera zviduku asi zvakakosha Kuderedza mu serumumu yakazara uye yakaderera lipoprotein cholesterols muvakadzi vakuru nevarume. Ann Nutriti Metab 2006; 50: 512-518.
Ghorai M, Mandal SC, Pal M, et al. Chidzidzo chekuenzanisira pamusoro pesimba re hypocholesterolaemic ye allicin, mbeu dzose dzakamera dzebengal gram uye guggulipid ye gum gugglu. Phytother Res 2000; 14: 200-202.
Pittaway JK, Robertson IK, Ball MJ. Chickpeas inogona kukanganisa mafuta Acid uye fiber intake mune ad ad libitum diet, zvichiita kuti zvigadziriswe zvishoma mu serum lipid profile uye glycemic control. J Amadye Assoc 2008; 108: 1009-1013.
Pittaway JK, Robertson IK, Ahuja KDK, et al. Migumisiro yezvokudya zvinodzorwa zvinowanikwa nechickpeas pane serum lipids, kushushikana kweglucose, satiety, uye bhudzi basa. J Am Coll Nutriti 2007; 26: 334-340.