Eyendabuko etholakala e-Asia, eMediterranean naseMiddle East zokudla, ama-chickpeas (i- Cicer arietinum ) - eyaziwa nangokuthi ubhontshisi be-garbanzo - akhule ukuba abe yinto evelele kakhulu ekudleni okunempilo eminyakeni edlule. Ama-chickpeas, njengamanye ama-legumes, agcwele ama-nutrients - kuhlanganise namaprotheni anobungozi, ama-phytosterol, ne-fiber e-soluble. Ngezinye izinhlobo zemithi yamaShayina, ama-chickpeas asetshenziselwa ukwelapha izifo ezihlukahlukene zempilo.
Ucwaningo lwezocwaningo lubonise nokuthi ama-chickpeas angasetshenziselwa ukugcina impilo yokugaya ukudla kanye namazinga e-blood glucose enempilo kubantu abanesifo sikashukela. Ezinye zalezi zifundo zibonisa nokuthi izinkukhu zingasiza ekunciphiseni izici ezithile zephrofayela yakho ye- lipid .
I-Chickpeas ne-Cholesterol Yakho
Azikho izifundo eziningi eziye zahlola umphumela wokuthi ama-chickpeas adle atholakala ku-lipids yakho, kodwa imiphumela okwamanje ivele ithembise. Kulezi zifundo, ama-chickpeas ayidla njengengxenye yokudla okunempilo, esikhundleni se-calories ezivela emafutheni nase-carbohydrate ekudleni kwabantu abanempilo emazingeni aphezulu e-cholesterol. Inani eliphakathi kwezikhukhukazi ezidliwa nsuku zonke laliyi-140 amagremu, okulingana nawo ama-ounces angaba ngu-5 noma owodwa ovamile wezinambuzane.
Lezi zifundo zathola ukuthi ama-chickpeas adle aphelela amazinga e-cholesterol ephelele ehliswa cishe ku-4%, kanti i-lipoproteins ephansi ( LDL ) yanciphisa okungenani ama-3%.
I-Chickpeas ayizange ibonakale ithinta kakhulu i-lipoproteins ephezulu (i- HDL ) ne- triglycerides kulezi zifundo.
Ukuze ubone imiphumela etholakala kulezi zifundo, kuzodingeka udle ama-chickpeas nsuku zonke cishe amasonto amahlanu kuya kwangu-20. Ososayensi baphenya ubuhlobo phakathi kwe-chickpeas nomsolwa we-cholesterol ukuthi kunezithako ezimbili ezifaka isandla ekwenzeni lokhu kwalesi sifo sokunciphisa amazinga we-cholesterol ngokulinganisa: amafutha angenayo kanye ne- fiber .
Ngokuhlukile, zombili lezi zici zibonise amazinga e-cholesterol aphansi kwezinye izifundo.
Ngaphansi
Nakuba zingekho izifundo eziningi ezihlola imiphumela edla ama-chickpeas anamazinga e-cholesterol, kunobunye ubufakazi bokuthi ama-chickpeas angakwazi ukusiza kancane ukwehlisa inani lakho le-cholesterol namazinga e-LDL. Lokhu, kuhlanganise nokubunjwa kwabo - okuqukethe amafutha angenalutho, i-fiber, i-carbohydrate eyinkimbinkimbi, i-folate, kanye namaminerali - ayengakufanelekela ama-chickpeas njengokwengeza okuhle ekudleni okunempilo. I-chickpeas ivele ibonwe ukukhulisa umuzwa wokugcwalisa kwezimbalwa zezifundo - okunganciphisa ukubhekela ukudla okusheshayo ngemuva kokudla ukudla kwakho okunama-chickpea. Kunezinhlobo eziningi, izindlela eziphilile zokufaka izinkukhu ekudleni kwakho kwe-lipid-downing, kuhlanganise:
Ngakolunye uhlangothi, ama-chickpeas abonakala ekwandiseni imiphumela emibi yezinyosi emathunjini kwezinye zezifundo, ezifana nezinguquko emikhondweni yezintambo nokuqhaqhazela, okungahle kuphazamise abanye abantu. Ukwengeza, abanye abantu kulezi zifundo babenenkinga yokuhlangabezana nezidingo zokudla ama-140 amagremu ama-chickpeas ngosuku ngenxa yokugcwala okuzuziwe ngemva kokudla kwabo.
Imithombo:
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Pittaway JK, Ahuja KDK, Cehun M, et al. Ukwengezwa kokudla nge-chickpeas okungenani amasonto ama-5 kubangelwa ukunciphisa okuncane kodwa okuphawulekayo ku-serum esiphezulu futhi ephansi kakhulu ye-lipoprotein cholesterols kubantu besifazane nabesilisa abadala. I-Ann Nutr Metab 2006; 50: 512-518.
Ghorai M, Mandal SC, Pal M, et al. Ucwaningo oluqhathaniswa nomphumela we-hypocholesterolaemic we-allicin, yonke imbewu ehlwanyelwe ye-bengal gram ne-guggulipid ye-gum gugglu. I-Phytother Res 2000; 14: 200-202.
I-Pittaway JK, uRobertson IK, i-Ball MJ. Ama-chickpeas angathonya ama-acids ama-fat kanye nama-fiber adake ekudleni kokukhangisa, okuholela ekuthuthukiseni okuncane kuphrofayela ye-serum lipid nokulawulwa kwe-glycemic. J Am Diet Assoc 2008; 108: 1009-1013.
Pittaway JK, Robertson IK, Ahuja KDK, et al. Imiphumela yokudla okulawulwayo egcwele izinkukhu ku-serum lipids, ukubekezelelana kwe-glucose, isifo satiety kanye nesibilini. J Am Coll Nutritional 2007; 26: 334-340.