Ngokwesiko efumaneka kwi-Asia, iMeditera neMpuma Mpuma, ii-chickpeas (i- Cicer arietinum ) - eyaziwayo njengeembotyi ze-garbanzo-zikhulile zibe yongezwa kakhulu ekudleni okunempilo kwiminyaka. I-Chickpeas, njengamanye amaqabunga, iyanelisekile izondlo-kubandakanya iiprotheyini ezinomdla we-cholesterol, ii-phytosterol, kunye ne-fiber e-soluble. Kwezinye iintlobo zamayeza aseTshayina, ii-chickpeas zisetyenziselwa ukunyanga iintlobo ezahlukeneyo zempilo.
Uphando lwezophando luye lwabonisa ukuba ii-chickpeas zingasetyenziselwa ukugcina impilo yokugaya kunye negazi le-glucose egazini kwi-diabetes. Ezinye zezi zifundo zibonisa ukuba i-chickpeas inokunceda ekunciphiseni iinkalo ezithile zepropid profile yakho .
Iichickpeas kunye neCholesterol yakho
Akukho zifundo ezininzi eziye zahlola umphumo wokudla i-chickpeas i-lipids yakho, kodwa iziphumo zize zivele zithembise. Kule zifundo, ama-chickpeas ayadliwa njengenxalenye yokutya okunempilo, ukufaka iikhalori ezivela kumafutha kunye ne-carbohydrate kwizidlo zabantu abaneempilo kwizinga le-cholesterol ephakamileyo. Isilinganiso semyinge yama-chickpeas esadliwa imihla ngemihla yayingama-140 grams, anokulingana nama-ounces ama-5 okanye i-regular ye-legumes.
Ezi zifundo zifumene ukuba ukutya ama-chickpeas kubangele amazinga e-cholesterol esele ancitshiswa malunga ne-4%, ngelixa i-lipoproteins ezincinci ( LDL ) ezincinci zanciphisa ubuncinane i-3%.
Iichickpeas azibonakali zichaphazela kakhulu iipoprotein (high-density lipoproteins) ( HDL ) kunye ne- triglycerides kwezi zifundo.
Ukuze ubone imiphumo efunyenwe kulezi zifundo, kufuneka udle ii-chickpeas nsuku zonke malunga neveki ezintlanu ukuya kwii-20. Oososayensi abaphanda ubudlelwane phakathi kwe-chickpeas kunye ne-cholesterol ummangali ukuba kukho izithako ezimbini ezifaka isandla kwi-legume ukukwazi ukuthobela iqondo le-cholesterol ngokuzithoba.
Ngokwahlukileyo, zombini ezi zixhobo zibonise amanqanaba e-cholesterol aphantsi kwezinye iinjongo.
Okukwintsusa
Nangona kungekho zifundo ezininzi ezihlolisisa imiphumo yokudla i-chickpeas inamazinga e-cholesterol, kukho ubungqina bokuba i-chickpeas inokukwazi ukunceda ngokunciphisa i-cholesterol yakho kunye namazinga e-LDL. Oku, ngokunxulumene nokubunjwa kwabo-okuqukethe amafutha angenayo, i-fibre, i-carbohydrates edibeneyo, i-folate, kunye neemaminerali-ziya kuba neenjongo zokufumana i-chickpeas njengesongezo esihle kwisondlo esinempilo. I-Chickpeas yabonakala ikhulisa ukuvakalelwa kwezi zimbini zezi zifundo - ezinokunciphisa ukukhangela ukutya okufutshane emva kokutya ukutya okukukho. Kukho ezininzi, iindlela eziphilileyo zokufaka ii-chickpeas kwisondlo sakho sokunciphisa i-lipid, kuquka:
Ngakolunye uhlangothi, i-chickpeas yabonakala yandisa imiphumo ethile yemiphumo yesisu kwezinye zezi zifundo, ezinjengeenguqu kwimigangatho ye-stool kunye nokuqhaqha, okungabangela ukukhathazeka kwabanye abantu. Ukongezelela, abanye abantu kulezi zifundo babenenkathazo yokuhlangabezana neemfuno zokudla ama-140 grams of chickpeas ngosuku ngenxa yokuzaliswa kokufumana emva kokutya kwabo.
Imithombo:
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Pittaway JK, Ahuja KDK, Cehun M, et al. Ukuxhaswa ngeesondlo kunye ne-chickpeas ubuncinane kwiiveki ezi-5 kubangele ukunciphisa okuncinci kodwa okuphawulekayo kwi-serum epheleleyo kunye ne-low-density pooprotein cholesterol kumabhinqa abadala kunye namadoda. Ann Nutr Metab 2006; 50: 512-518.
Ghorai M, Mandal SC, Pal M, et al. Ucwaningo olulinganiswa nentsholongwane ye-hypocholesterolaemic ye-allicin, imbewu yonke ehlumayo ye-bengal gram kunye ne-guggulipid ye-gum gugglu. Iimfesi ka-2000; 14: 200-202.
I-Pittaway JK, uRobertson IK, iBhola MJ. I-Chickpeas inokuchaphazela i-Acid enamafutha kunye ne-fiber intake kwisidlo se-libitum, ekhokelela ekuphuculweni okuncinci kwiprofayili ye-serum ne-glycemic control. I-J Amadlo e-Assoc ngo-2008; 108: 1009-1013.
I-Pittaway JK, uRobertson IK, uAhuja KDK, et al. Iimpembelelo zokutya ezilawulwayo ezixhaswa ngamaconpeas kwi-serum lipids, ukunyamezela kwe-glucose, isifo satiety, kunye nesilwanyana. J Am Coll Nutrition 2007; 26: 334-340.