Wake wake 101: Bayanin Gina Jiki da Amfanin Kiwon Lafiya

Wadatacce

• Gaskiyar abinci mai gina jiki
• Furotin
• Carbs
• Fibers
• Vitamin da ma'adanai
• Sauran mahadi
• Rage nauyi
• Sauran amfanin lafiyar wake
• Inganta sarrafa suga
• Rigakafin kansar hanji
• Entialarin hasara
• Rashin ƙwayar ƙwayar wake
• Magungunan abinci a cikin wake
• Ciwan ciki da kumburin ciki
• Layin kasa

Wake na wake iri-iri ne na wake na yau da kullun (Phaseolus vulgaris), ɗan asalin gargajiya na Amurka ta Tsakiya da Meziko.

Wakar da ake amfani da ita ita ce muhimmin amfanin gona da abinci kuma tushen tushen furotin a duk duniya.

Ana amfani da shi a cikin jita-jita iri-iri na gargajiya, yawanci ana cin wake dafaffe sosai. Beansan wake kofaffun wake da ba daidai ba suna da guba, amma wake da aka shirya sosai na iya zama lafiyayyen ɓangaren abinci mai daidaito ().

Sun zo da launuka da launuka iri-iri, ciki har da fari, cream, baƙi, ja, purple, launuka iri iri, masu ratsi, da mai ƙyalli.

Wannan labarin yana gaya muku duk abin da kuke buƙatar sani game da wake na koda.

Gaskiyar abinci mai gina jiki

Beanswaron koda an haɗa shi da carbi da zare amma kuma yana zama kyakkyawan tushen furotin.

Gaskiyar abinci mai gina jiki don oza 3.5 (gram 100) na tafasasshen wake koda sune:

• Calories: 127
• Ruwa: 67%
• Furotin: 8.7 gram
• Carbs: 22.8 gram
• Sugar: 0.3 gram
• Fiber: 6.4 gram
• Kitse: 0.5 grams

Furotin

Wake wake yana da wadataccen furotin.

Kawai oces 3.5 (gram 100) na tafasasshen wake koda suna alfahari da kusan gram 9 na furotin, wanda ya kai kashi 27% na yawan adadin kalori ().

Kodayake ingancin abinci na furotin na wake gabaɗaya ya fi na furotin na dabbobi, wake shine madaidaicin madadin ga mutane da yawa.

A zahiri, wake shine mafi wadatar tushen tushen furotin, wani lokacin ana kiransa "naman talakan mutum" (3).

Mafi yawan furotin da ake karantawa a cikin wake shine phaseolin, wanda na iya haifar da halayen rashin lafiyan wasu mutane (,).

Har ila yau wake wake yana dauke da wasu sunadarai kamar laccoci da masu hana yaduwar cuta (6).

Carbs

Kodin koda yafi hade da sitati mai sitaci, wanda yakai kimanin kashi 72% na jimlar abun cikin kalori ().

Yawanci sitaci ya kunshi dogayen sarkar suga a cikin amylose da amylopectin (3).

Wake yana da gwargwadon yawan amylose (30-40%) idan aka kwatanta shi da sauran kayan abincin sitaci. Amylose ba mai narkewa kamar amylopectin (,).

A saboda wannan dalili, sitarin wake shine sanadin sakin jiki mai saurin jinkiri. Narkar da shi yana daukar tsawon lokaci, kuma yana haifar da hauhawar jini a hankali fiye da sauran kayan abinci, yana sanya wake koda yana da amfani musamman ga mutanen da ke da ciwon sukari na 2.

Wake wake yana da ƙasa ƙwarai a kan alamomin glycemic (GI), wanda shine gwargwadon yadda abinci ke shafar hawan ku cikin jini bayan cin abinci ().

A hakikanin gaskiya, sitacin wake yana da fa'ida mafi amfani akan daidaiton sukarin jini fiye da sauran abinci mai yawa (,).

Fibers

Wake wake yana da yawa a cikin fiber.

Suna ƙunshe da adadi mai yawa na sitaci mai tsayayya, wanda zai iya taka rawa cikin kula da nauyi ().

Har ila yau wake wake yana samar da zaren da ba za a iya narkewa ba wanda aka fi sani da alpha-galactosides, wanda na iya haifar da gudawa da kumburin ciki ga wasu mutane (,).

Dukansu sitaci mai jurewa da alpha-galactosides suna aiki azaman prebiotics. Magungunan rigakafi suna motsawa ta cikin jikinka na narkewa har sai sun kai ga hanjinka, inda suke cike da ƙwayoyin cuta masu amfani (,).

Thearfafawar waɗannan ƙwayoyin zaren na haifar da samuwar gajerun sarkar mai mai ƙwanƙwasa (SCFAs), kamar butyrate, acetate, da propionate, waɗanda na iya inganta lafiyar hanji da rage haɗarin kamuwa da ciwon hanji (,,).

Wake wake yana daga cikin mafi kyawun tushen furotin mai tushen shuka. Hakanan suna da wadataccen ƙwayoyin zaren lafiya, waɗanda ke matsakaicin matakan sukarin jini da inganta lafiyar hanji.

Vitamin da ma'adanai

Wake wake yana da wadata a cikin bitamin da kuma ma'adanai dabam dabam, gami da (,,,,):

• Molybdenum. Wake yana da yawa a cikin molybdenum, wani abu ne wanda aka samo shi musamman a cikin tsaba, hatsi, da kuma legumes.
• Folate. Har ila yau, an san shi da folic acid ko bitamin B9, ana ɗaukar fure mai mahimmanci a lokacin ɗaukar ciki.
• Ironarfe. Wannan mahimmin ma'adanin yana da mahimman ayyuka masu yawa a jikin ku. Ironila ana iya ɗaukar baƙin ƙarfe daga wake saboda abubuwan cikin su.
• Tagulla. Wannan nau'in haɓakar antioxidant galibi yana ƙasa da abincin yamma. Baya ga wake, mafi kyawun kayan abinci na jan ƙarfe shine naman jikin mutum, abincin teku, da kwayoyi.
• Manganisanci Wannan fili yana nan a yawancin abinci, musamman a cikin hatsi, ɗanɗano, 'ya'yan itatuwa, da kayan marmari.
• Potassium. Wannan muhimmin gina jiki na iya samun sakamako mai amfani akan lafiyar zuciya.
• Vitamin K1. Har ila yau an san shi da phylloquinone, bitamin K1 yana da mahimmanci don haɗa jini.

Wake koda shine kyakkyawan tushen bitamin da ma'adanai da yawa, kamar molybdenum, fure, ƙarfe, jan ƙarfe, manganese, potassium, da bitamin K1.

Sauran mahadi

Wake wake yana dauke da mahaɗan tsire-tsire masu rai, gami da (24,,,,):

• Isoflavones Wani rukuni na antioxidants da ke cikin adadi mai yawa a waken soya, isoflavones an kasafta su a matsayin phytoestrogens saboda kamanceceniya da mace ta jima'i, estrogen.
• Anthocyanins. Wannan dangin masu dauke da sinadaran antioxidants na faruwa a fatar wake. Launin jan wake na wake yana da yawa saboda anthocyanin da aka sani da pelargonidin.
• Phytohaemagglutinin. Wannan furotin mai guba ya wanzu cikin adadi mai yawa a cikin ɗanyen wake, musamman ja iri. Ana iya kawar da shi ta hanyar dafa abinci.
• Phytic acid. An samo shi a cikin dukkan tsaba masu ci, phytic acid (phytate) yana lalata tasirin ku na sha da ma'adanai daban-daban, kamar ƙarfe da tutiya. Za'a iya rage shi ta jiƙa, toho, ko kuma zazzage wake.
• Masu toshe sitaci. Wani rukuni na laccoci, wanda aka fi sani da masu hana alpha-amylase, masu toshe sitaci suna ɓata ko jinkirta shayar da carbi daga yankinka na narkewa amma ba a kashe su ta hanyar dafa abinci.

Wake wake yana dauke da nau'ikan mahadi masu tsire-tsire masu rai. Phytohaemagglutinin lectin mai guba ne kawai wanda ake samu a cikin ɗanyen wake ko dafa shi da kyau.

Rage nauyi

Karuwar nauyi da kiba sune manyan matsalolin lafiya, waɗanda ke da alaƙa da haɗarin haɗarin cututtuka daban-daban.

Yawancin karatun bita da yawa sun danganta amfani da wake zuwa ƙananan haɗarin riba mai yawa da kiba (,).

Nazarin wata 2 a cikin manya 30 masu kiba a kan abincin rage kiba ya nuna cewa cin wake da sauran nau'o'in ganyayyaki sau 4 a kowane mako ya haifar da asarar nauyi fiye da abincin da ba shi da wake ().

Binciken da aka yi kwanan nan game da nazarin 11 ya samo wasu shaidu masu goyan baya amma ya kasa yin tabbataccen ƙarshe ().

Hanyoyi daban-daban na iya ba da gudummawa ga fa'idodin fa'ida game da raunin nauyi. Wadannan sun hada da zare, sunadarai, da kayan abinci.

Daga cikin masu yaduwar abinci mai yawa a cikin danyen wake koda sune masu toshiyar sitaci, wani rukunin sunadarai wadanda suke nakasa ko jinkirta narkewar abinci da kuma shan carbi (sitaci) daga bangaren narkarda abinci ().

Starch blockers, wanda aka ciro daga farin wake, yana nuna wasu ƙwarewa azaman ƙarin ƙimar nauyi (,,).

Koyaya, tafasawa na mintina 10 gaba daya yana kashe masu toshe sitaci, yana cire tasirinsu a cikin dafaffun wake ().

Ko da hakane, wake wake da aka dafa yana ba da mahadi masu nauyin nauyi-asara mai yawa, yana mai da su kyakkyawan ƙari ga ingantaccen abinci mai rage nauyi.

Wake wake yana da furotin da zare sosai kuma suna dauke da sunadarai wadanda zasu iya rage narkewar sitaci (carbs), dukkansu na iya taimakawa rage nauyi.

Sauran amfanin lafiyar wake

Baya ga zama mai asarar nauyi, abokan koda suna da fa'idodi da yawa lokacin da aka dafa su da kyau kuma aka shirya su.

Inganta sarrafa suga

Bayan lokaci, yawan sukarin jini na iya kara yawan kasadar cututtukanku masu yawa, kamar cututtukan zuciya. Don haka, daidaita yanayin hawan ku a cikin jini bayan cin abinci ana ɗaukar sa mai amfani ga lafiyar ku.

Kasancewa mai wadataccen furotin, zare, da sankirin sakin jiki, wake na koda yana da matukar tasiri wajen kiyaye ƙoshin lafiya na jini.

Suna da ƙimar GI mara ƙarfi, wanda ke nufin cewa hawan ku a cikin sikari cikin jini bayan ya ci su ya yi ƙasa kuma a hankali ().

A hakikanin gaskiya, wake ya fi kyau wajen sarrafa yawan sukarin jini fiye da yawancin hanyoyin samar da abinci na carbs (,,,,).

Yawancin karatun lura sun nuna cewa cin wake ko wasu abinci mai ƙarancin glycemic na iya rage haɗarin kamuwa da ciwon sukari na 2 na daban (,,).

Cin abinci mai ƙananan glycemic na iya inganta haɓakar sukarin jini a cikin mutanen da suka riga sun kamu da ciwon sukari na 2 ().

Ko da ba ka da wannan yanayin, ƙara wake a cikin abincinka na iya inganta ƙimar sukarin jini, kare lafiyarka gaba ɗaya, da rage haɗarin kamuwa da cututtuka da yawa.

Rigakafin kansar hanji

Ciwon cikin hanji shine ɗayan nau'ikan cutar kansa a duniya.

Karatun lura yana danganta shan legume, gami da wake, tare da rage kasadar cutar kansa ta hanji (,).

Wannan yana tallafawa ta hanyar gwajin-gwajin da karatun dabbobi (,,,).

Wake yana ɗauke da nau'ikan abubuwan gina jiki da zaren jiki tare da tasirin cutar kansar.

Fibers, kamar su sitaci mai jurewa da alpha-galactosides, suna wucewa ba tare da izini ba zuwa cikin hanjinku, inda suke ƙwazo da ƙwayoyin cuta masu abokantaka, wanda ya haifar da samuwar SCFA ().

SCFAs kamar butyrate na iya inganta lafiyar hanji da rage haɗarin kamuwa da ciwon hanji (,).

Wake na wake kyakkyawan zabi ne ga mutanen da ke da ciwon sukari na 2 da sauransu waɗanda ke son daidaita matakan sukarin jinin su. Hakanan suna iya inganta lafiyar hanji da rage haɗarin kamuwa da ciwon kansa.

Entialarin hasara

Kodayake wake na koda na iya samun fa'idodi da yawa ga lafiyar jiki, danyen wake ko wanda bai isa dafa shi ba mai guba ne.

Bugu da kari, wasu mutane na iya son takaita shan wake saboda kumburin ciki da kumburin ciki.

Rashin ƙwayar ƙwayar wake

Raw wake wake yana dauke da babban furotin mai guba wanda ake kira phytohaemagglutinin ().

Ana samun Phytohaemagglutinin a cikin wake da yawa amma yana da girma musamman a cikin wake wake ja.

An bayar da rahoton gubar wake a cikin dabbobi da mutane. A cikin mutane, manyan alamomin sun haɗa da gudawa da amai, wani lokaci ana buƙatar asibiti (,).

Jiƙa da dafa wake yana kawar da mafi yawan wannan toxin, yana mai da kyakkyawan ƙwayar wake lafiya, mara lahani, kuma mai gina jiki (,).

Kafin cin abinci, ya kamata a jiƙa wake na ruwa aƙalla awanni 5 sannan a tafasa shi a 212 ° F (100 ° C) aƙalla minti 10 ().

Magungunan abinci a cikin wake

Beansan wake da dafafan wake suna ɗauke da ƙwayoyi masu yawa, waɗanda abubuwa ne da ke rage darajar abinci mai gina jiki ta hanyar lalata haɓakar abinci mai gina jiki daga yankin narkewar abinci.

Kodayake a wasu lokuta suna iya zama masu amfani, masu amfani da abinci suna da matukar damuwa a cikin ƙasashe masu tasowa waɗanda wake shine ainihin abincinsu.

Babban abubuwan abinci mai gina jiki a cikin wake koda sune (,,):

• Phytic acid. Wannan mahaɗan, wanda aka fi sani da phytate, yana cutar da shan ku ta ma'adinai, kamar ƙarfe da tutiya.
• Masu hana kariya Har ila yau an san shi da masu hanawa na trypsin, waɗannan sunadaran sun hana aikin enzymes masu narkewar abinci daban-daban, suna lalata narkewar furotin.
• Masu toshe sitaci. Wadannan abubuwa, wasu lokuta ana kiransu masu hana alpha-amylase, suna lalata shakar carbs daga bangaren narkewar abinci.

Phytic acid, masu hana kiba, da masu toshe sitaci duk ba su aiki in an gama jika wake da kyau (56, 57).

Fermenting da sprouting din wake na iya rage kayan masarufi, kamar su phytic acid, har ma da ƙari ().

Ciwan ciki da kumburin ciki

A wasu mutane, wake na iya haifar da mummunan sakamako, kamar kumburin ciki, kumburi, da gudawa ().

Filaye marasa narkewa da ake kira alpha-galactosides suna da alhakin waɗannan tasirin. Suna cikin ƙungiyar zaren da aka fi sani da FODMAPs, wanda ka iya ƙara bayyanar da alamun rashin ciwo na hanji (IBS) (,,).

Ana iya cire Alpha-galactosides ta wani ɓangare ta jiƙa da toho da wake ().

Danyen wake mara kyau ko wanda bai dace ba yana da guba kuma ya kamata a guje shi. Abin da ya fi haka, waɗannan wake suna ƙunshe da abubuwan gina jiki kuma na iya haifar da kumburi, kumburi, da gudawa a cikin wasu mutane.

Layin kasa

Wake wake shine kyakkyawan tushen tushen furotin. Hakanan suna da wadata a cikin ma'adanai daban-daban, bitamin, zare, antioxidants, da sauran mahaɗan tsirrai na musamman.

Sabili da haka, waɗannan wake na iya taimakawa asarar nauyi, inganta lafiyar hanji, da matsakaicin matakan jini.

Koyaya, wake koda koda yaushe ya kamata a ci shi dafaffe koyaushe. Rawanyen da aka dafa ko kuma yadda bai dace ba suna da guba.