bhinzi chena inotorwa yakawana mukurumbira nekuda kwekugona kwayo kuvhara kutorwa kwe makabhohaidhiretsi, zvichiita kuti ive yakakosha kuwedzera kune avo vari kutsvaga kuderedza uremu ane utano y dzinongoitika. Mushonga uyu, unozivikanwa se phaseolamine, ine zvinhu zvakasiyana-siyana izvo, kunze kwekukubatsira kuderedza uremu, kupa zvakakosha mabhenefiti kune hutano huzhinji. Muchinyorwa chino, tichaongorora zvakadzama mabhenefiti ebhinzi chena, mashandisiro aanoita, uye nzira dzakanakisa dzekuisa mukudya kwako kwemazuva ese.
Chii chinonzi white bean extract uye chinoshanda sei?
Mushonga webhinzi chena unobva mumhodzi dzechirimwa Phaseolus vulgaris, akaberekerwa kuCentral neSouth America. Chikamu chayo chinoshanda, phaseolamine, ipuroteni yebioactive iyo basa guru nderokudzivisa enzyme alpha-amylase. Iyi enzyme inokonzera kuputsika zvakaoma makabhohaidhiretsi mumashuga ari nyore anotorwa nemuviri semanyuko esimba.
Apo phaseolamine inovhara chiito che alpha-amylase, chimwe chikamu chemakhahydrates anodyiwa chinopfuura nemugadziriro yekugaya pasina kubatwa. Izvi hazvisi kungoderedza kudya kwekoriori asiwo zvinogadzirisa mazinga ehuga. shuga muropa, iyo inobatsira vanhu vane insulin resistance matambudziko kana Type 2 chirwere cheshuga.
Mabhenefiti makuru ekubvisa bhinzi chena
- Inobatsira kudzikisa uremu: Kugona kwayo kuvharidzira kubatwa kwe makabhohaidhiretsi inobvumira kuderedza makoriyori yakanyura pasina chikonzero chekubvisa zvachose iyi macronutrient kubva mukudya.
- Kudzora mazinga eshuga: Nekunzvenga nhongonya dze shuga e jekiseni, inobatsira kugadzikana kwemazinga esimba mumuviri, kudzivirira iyo yakajairika "kuputsika" mushure mekushandisa carbohydrate.
- LDL cholesterol kuderedza: Mafiibha anonyunguduka aripo mubhinzi chena anobatsirawo kuderedza cholesterol yakaipa, kuvandudza hutano hwemwoyo.
- Inosimudzira kuguta: Kuve chikafu chakapfuma mukati fiber, inopa kunzwa kwenguva refu kwekuguta, kunobatsira kudzivisa kushuva uye kudya pakati pezvokudya.
Njodzi uye mhedzisiro
Kunyangwe bhinzi chena inobviswa ichionekwa seyakachengetedzeka kune vanhu vazhinji, kunyanyisa kunwa kunogona kukonzera zvinyoro mhedzisiro, senge kuzvimba mudumbu, magasi kana kugaya kudya. Zvinokurudzirwa kutanga nedosi shoma uye kuigadzirisa zvishoma nezvishoma, maererano nezvinokurudzirwa a nyanzvi yezvehutano. Pamusoro pezvo, vane chirwere cheshuga vanofanirwa kubvunza chiremba wavo vasati vashandisa chiwedzere ichi nekuti chinogona kukanganisa huwandu hweshuga yeropa.
Maitiro ekuisa bhinzi chena muchero muhurongwa hwako
White bhinzi inobvisa inowanikwa muchimiro che makapu, upfu y zvokudya zvakasimbiswa. Kuti uwane mibairo yakanaka:
- Idya iyo yekuwedzera 20-30 maminetsi usati wadya macarbohydrate-akapfuma, senge pasta, mupunga o chingwa.
- Iva nechokwadi chekuti wachengeta a kudya kwakaringana uye kuita maekisesaizi enguva dzose. Iyo yakatorwa haisi yemashiripiti mhinduro, asi mubatsiri mune hutano hupenyu.
- Bvunza mirairo yemugadziri, sezvo madosi anogona kusiyana zvichienderana ne concentration chechigadzirwa.
Pamusoro pezvekuwedzera, unogona kuwedzera kushandisa kwako bhinzi chena senge chikafu chepanyama. Izvi zvinogona kubikwa mukati masobho, salads, stews kana kunyange muchimiro che mbatata yakashambadza.
Hutano hwekubika nebhinzi chena
Kubatanidza bhinzi chena mukudya kwako hakufanirwe kufinha. Heano mamwe zvinonaka pfungwa y nyore kugadzirira:
- White bhinzi saladi: Sanganisa bhinzi ne domatisi, cucumber, yepepuru Onion, miorivhi mitema uye kupfeka kwe mafuta omuorivhi y lemon.
- White bhinzi muto nemuriwo: Bika bhinzi ne karoti, celery, sipinachi uye pinch ye kumini nokuda kwendiro inonyaradza izere nekunaka.
- White bean hummus: Gaya bhinzi dzakabikwa ne garlic, mafuta omuorivhi, ndimu muto uye zvipunu zvishoma zve tahini kune imwe shanduro yakasiyana ye classic hummus.
Zvidzidzo zvinoti chii nezve phaseolamine?
Zvidzidzo zvakawanda zvinotsigira kushanda kwephaseolamine seyakavharisa carbohydrate. Maererano neSpanish Association of Dietitians-Nutritionists, miedzo inoitwa muvanhu yakaratidza kuti kuwedzera uku kunogona kufambisa uremu kana kusanganiswa nekudya kwakakwana uye kurovedza muviri. Nekudaro, ivo vanocherekedzawo kuti sampuli yevanhu mune zvimwe zvidzidzo yaive shoma, saka tsvakiridzo yakawanda inodiwa kusimbisa mhedzisiro.
Imwe yemabhenefiti makuru ephaseolamine ndeyekuti iri a natural compound uye haina migumisiro yakakomba. Zvisinei, kushandiswa kwayo kunoramba kuripo hakukurudzirwi, sezvo macarbohydrates akawandisa asina kugezwa anogona kukonzera Marwadzo emudumbu.
Kuwedzera bhinzi chena sechikamu chekudya kwakadzikama uye mararamiro anoshanda anogona kuve zano rakanakisa rekuzadzisa huremu hwako uye kugadzirisa hutano hwako hwese. Iyo yakasarudzika midziyo yeiyi yekuwedzera, inotsigirwa nezvidzidzo zvesainzi, inoita kuti ive yakachengeteka uye inoshanda sarudzo yekudzora macarbohydrate kudya uye kusimudzira hupenyu hune hutano.