● Niki cyeraGukuramo ibishyimbo ?
Ibishyimbo byimpyiko byera, bikomoka ku bishyimbo bisanzwe byimpyiko (Phaseolus vulgaris), ninyongera yimirire izwi cyane kubera ubushobozi bwo gucunga ibiro hamwe nibyiza mubuzima. Bikunze kugurishwa nka "carb blocker" kubera ubushobozi bwayo bwo guhagarika enzyme alpha-amylase, igira uruhare mu igogorwa rya karubone.
Ikintu cyingenzi cyingenzi gikuramo impyiko zera ni faseoline. Phaseollin ni metabolite ya kabiri ikorwa n'ibishyimbo by'impyiko hasubijwe ibitera hanze (ibintu biologiya na abiotic). Nibintu birinda ibimera. Ubushakashatsi bwerekanye ko ibishyimbo bitukura by ibishyimbo nibishyimbo bishobora kubyara phytoalexine mugihe bivuwe nudukoko twangiza ibinyabuzima cyangwa abiotic, nko kurumwa nudukoko, mikorobe, nibintu bya shimi. Ibi bintu bifite ibikorwa byiza birwanya antifungali, harimo Phaseollin na kievitone.
Ibyiza byumubiri nubumara byimiti yimpyiko yera
1. Ibintu bifatika
Kugaragara
Ifishi: Mubisanzwe biboneka nkifu nziza cyangwa muburyo bwa capsule / tablet.
Ibara: Umweru kugeza kuri-cyera.
Impumuro nziza
Impumuro: Mubisanzwe nta mpumuro nziza cyangwa ifite impumuro yoroheje cyane, imeze nkibishyimbo.
Biryoha: Byoroshye, uburyohe busa nibishyimbo.
Ububasha
Amazi meza: Kubora mumazi, bituma yinjizwa byoroshye muburyo butandukanye nkibinyobwa ninyongera.
Gukemura mubindi bisubizo: Ubushobozi buke mumashanyarazi.
Ability Guhagarara
Ubuzima bwa Shelf: Mubisanzwe bihamye iyo bibitswe ahantu hakonje, humye kure yizuba ryizuba. Ihungabana rirashobora gutandukana bitewe nuburyo (ifu, capsule, nibindi) hamwe nibindi bikoresho.
2. Ibiranga imiti
Ibigize
Phaseollin: Ikintu cyibanze gikora, Phaseollin, ni glycoproteine ibuza enzyme alpha-amylase, ishinzwe kumena karubone mu isukari yoroshye.
Indyo Yibiryo: Irimo fibre yibiribwa byinshi, bigira uruhare mubuzima bwigifu.
Antioxydants: Harimo antioxydants zitandukanye zifasha kurinda umubiri imbaraga za okiside no kwangirika kwubusa.
Composition Ibigize imirire
Poroteyine: Harimo poroteyine, harimo na alpha-amylase inhibitor Phaseollin.
Carbohydrates: Igizwe na karubone nziza hamwe na fibre y'ibiryo.
Vitamine n'imyunyu ngugu: Birashobora kuba birimo vitamine n'imyunyu ngugu, bitewe nuburyo bwo kuyikuramo.
Imiterere ya molekulari: Inzira nyayo ya molekuline ya Phaseollin irashobora gutandukana, ariko muri rusange igaragazwa nka glycoproteine ifite imiterere igoye.
Gukuramo no gutunganyaImpyiko Yimpyiko Yera
Uburyo bwo kuvoma
Kuvoma Amazi: Uburyo bwo kuvoma bushingiye kumazi bukoreshwa muburyo bwo kubona ibice bikora, cyane cyane phaseolamine, biva mu bishyimbo byimpyiko byera.
Gukuramo ibishishwa: Rimwe na rimwe, imiti ikoreshwa irashobora gukoreshwa, ariko kuvoma amazi bikundwa ninyongera zimirire kugirango umutekano ube mwiza.
Gutunganya
Kuma no gusya: Nyuma yo kuyikuramo, ibiyikuramo byumye hanyuma bigasya mu ifu nziza, bishobora noneho kubikwa cyangwa kubisate.
Ibipimo ngenderwaho: Ibikururwa bikunze kuba bisanzwe kugirango harebwe ibice bigize ibikorwa, cyane cyane fazolamine.
Ni izihe nyunguImpyiko Yimpyiko Yera ?
1. Gucunga ibiro
Block Guhagarika Carbohydrate
Kubuza Alpha-Amylase:Ikintu cyibanze gikora mubikomoka ku mpyiko zera, phaseolamine, ibuza enzyme alpha-amylase. Iyi misemburo ishinzwe kumena karubone ya hydrata mu isukari yoroshye, igahita yinjira mumubiri. Muguhagarika iyi misemburo, ibishyimbo byimpyiko byera bigabanya igogorwa no kwinjiza karubone, bishobora gutuma umuntu afata kalori nke kandi akagabanuka.
Guteza imbere guhaga
Kwiyongera Kwuzuye:Indyo yimirire mumyanda yimpyiko yera irashobora gufasha guteza imbere kumva ko wuzuye, kugabanya ibiryo muri rusange. Ibi birashobora kugirira akamaro cyane cyane abashaka gucunga ibiro byabo mugucunga irari ryabo.
2. Amabwiriza agenga isukari mu maraso
Kugabanya Isukari Yamaraso
Buhoro buhoro Carbohydrate Igogorwa:Mugutinda igogorwa rya karubone, ibishyimbo byimpyiko byumweru birashobora gufasha kugabanya isukari yamaraso nyuma yifunguro. Ibi ni ingirakamaro kubantu barwanya insuline cyangwa diyabete yo mu bwoko bwa 2, kuko ifasha kugumana urugero rwisukari rwamaraso ruhamye.
Igenzura ryiza rya Glycemic
Gucunga neza Isukari Yamaraso:Gukoresha buri gihe ibishyimbo byibishyimbo byera bishobora kugira uruhare runini mugukumira glycemic muri rusange, bikaba inyongera yingirakamaro kubayobora diyabete cyangwa diyabete.
3. Ubuzima bwigifu
Itezimbere
Indyo y'ibiryo:Fibre iri mu mpyiko zera zikuramo ifasha mu igogora kandi iteza imbere amara. Ibi birashobora gufasha kwirinda kuribwa mu nda no kuzamura ubuzima bwigifu muri rusange.
Effects Ingaruka za Prebiotic
Shyigikira Ubuzima Bwiza:Fibre iri mumpyiko yumusemburo wibishyimbo irashobora gukora nka prebiotic, igafasha gukura kwa bagiteri zifite akamaro. Microbiome nziza yo munda ningirakamaro mubuzima rusange bwigifu kandi irashobora kugira ingaruka nziza mubindi bice byubuzima, harimo nubudahangarwa bw'umubiri.
4. Indwara ya Antioxydeant
Irinda Stress ya Oxidative
Ubuntu bukabije: Impyiko yera y'ibishyimboirimo antioxydants zitandukanye zifasha kurinda umubiri imbaraga za okiside no kwangirika kwubusa. Ibi birashobora kugabanya ibyago byindwara zidakira kandi bigashyigikira ubuzima muri rusange.
5. Inyungu Zishobora Kumutima-Imitsi
Management Ubuyobozi bwa Cholesterol
Kugabanya LDL Cholesterol:Ubushakashatsi bumwe bwerekana ko fibre nibindi bice bigize ibishyimbo byimpyiko byera bishobora gufasha kugabanya urugero rwa cholesterol ya LDL (mbi), bikagira uruhare mubuzima bwiza bwumutima.
Health Ubuzima bw'umutima
Shyigikira imikorere yumutima:Mu gufasha gucunga isukari mu maraso no kugabanya cholesterol, ibishyimbo byimpyiko byera birashobora gufasha ubuzima bwumutima muri rusange kandi bikagabanya ibyago byindwara zifata umutima.
6. Inyungu zinyongera
Urwego Urwego
Ingufu Zirambye:Mugutinda igogorwa rya karubone, ibishyimbo byimpyiko byera birashobora gufasha gutanga imbaraga zirambye, bikarinda umuvuduko wihuse nimpanuka zijyanye no kurya karbike nyinshi.
Ab Aborption Intungamubiri
Kongera Absorption:Gutinda buhoro bwa karubone-hydrata birashobora kandi gutuma umuntu yinjira neza mu zindi ntungamubiri, bikagira uruhare mu mirire muri rusange.
Ni ubuhe buryo bukoreshwaImpyiko Yimpyiko Yera ?
1. Ibiryo byokurya
Ements Inyongera zo gucunga ibiro
Abahagarika Carb:Impyiko y'ibishyimbo yera ikunze gushyirwa mubyongeweho gucunga ibiro bigurishwa nka "karberi." Izi nyongeramusaruro zagenewe kubuza igogorwa no kwinjiza karubone, bityo bikagabanya gufata kalori no guteza imbere ibiro.
Ibyokurya bifata ibyokurya: Bitewe nibirimo fibre, ibishyimbo byimpyiko byera birashobora gufasha kwimakaza ibyiyumvo byuzuye, bikagira ikintu cyingirakamaro muburyo bwo guhagarika ubushake bwo kurya.
Supp Inyongera yo kugenzura isukari mu maraso
Igenzura rya Glycemic:Inyongeramusaruro zirimo ibishyimbo byimpyiko byera bikoreshwa mugufasha gucunga isukari mu maraso, cyane cyane kubantu barwanya insuline cyangwa diyabete yo mu bwoko bwa 2. Mugutinda igogorwa rya karubone, ibyo byongeweho birashobora gufasha kugumana urugero rwisukari rwamaraso.
2. Ibiribwa n'ibinyobwa bikora
Gusimbuza amafunguro
Kunyeganyega n'utubari:Impyiko yumusemburo wera yongerwaho kenshi mugusimbuza ifunguro no kubari kugirango byongere uburemere bwabyo hamwe ninyungu zo kugenzura isukari yamaraso. Ibicuruzwa byashizweho kugirango bitange imirire yuzuye mugihe bifasha kugenzura ibiryo bya calorie no gucunga isukari yamaraso.
Acks Ibiryo byubuzima
Udukoryo twa Snack na Bites:Ibiryo byubuzima nkutubari no kurumwa birashobora gushiramo ibishyimbo byimpyiko byera kugirango bitange fibre yinyongera kandi bishyigikire intego zo gucunga ibiro. Ibi biryo ni amahitamo yoroshye kubashaka gucunga ibiro byabo no kugumana ingufu zihamye umunsi wose.
3. Imiti
Imiti yibanze
Amavuta n'amavuta:Mugihe bidakunze kubaho, ibishyimbo byimpyiko byera bishobora gushyirwa mubikorwa byingenzi bishobora kuba antioxydeant na anti-inflammatory. Ibicuruzwa birashobora gufasha kurinda uruhu guhagarika umutima kandi bigashyigikira ubuzima bwuruhu muri rusange.
4. Amavuta yo kwisiga no kugiti cyawe
Care Kwita ku ruhu
Ibicuruzwa birwanya gusaza:Antioxydants ikuramo ibishyimbo byimpyiko byumweru birashobora gufasha kurinda uruhu guhangayikishwa na okiside ndetse no kwangirika kwubusa, bigatuma iba ingirakamaro mubicuruzwa bivura uruhu. Ibicuruzwa bigamije kugabanya isura yumurongo mwiza ninkinko no guteza imbere ubusore.
Amashanyarazi na Serumu:Impyiko yumusemburo wera irashobora gushirwa mubushuhe hamwe na serumu kugirango ibashe kuvomera no gukingira.
5. Imirire yinyamaswa
◇ Inyongera
Gucunga ibiro byamatungo:Impyiko yumusemburo wera ikoreshwa rimwe na rimwe mu nyongeramusaruro zagenewe gufasha gucunga ibiro byimbwa ninjangwe. Izi nyongera zirashobora gufasha kugabanya iyinjizwa rya karubone kandi igatera uburemere bwiza mubitungwa.
6. Ubushakashatsi n'Iterambere
Studies Inyigisho zimirire
Ibigeragezo bivura:Ibishyimbo byimpyiko byera bikunze gukoreshwa mubigeragezo byubuvuzi nubushakashatsi bwakozwe kugirango hakorwe ubushakashatsi ku mikorere n’umutekano mu micungire y’ibiro, kugenzura isukari mu maraso, n’ibindi bice bijyanye n’ubuzima. Izi nyigisho zifasha kwemeza inyungu nibishobora gukoreshwa mugukuramo.
Ibibazo bifitanye isano Urashobora gushimishwa:
● Ni izihe ngaruka zo ku ruhande rwaImpyiko Yimpyiko Yera ?
Impyiko yumusemburo wera ifatwa nkumutekano kubantu benshi iyo ikoreshejwe nkuko byateganijwe. Ariko, kimwe ninyongera, irashobora gutera ingaruka mubantu bamwe. Dore incamake irambuye yingaruka zishobora guterwa no gutekereza kumutekano ujyanye nibikomoka ku mpyiko zera:
1. Ibibazo bya Gastrointestinal
Gazi na Bloating: Imwe mu ngaruka zikunze kuvugwa ni kongera gaze no kubyimba. Ibi biterwa na fibre nyinshi iri mubikuramo, bishobora gutera fermentation munda.
Impiswi: Abantu bamwe bashobora kurwara impiswi, cyane cyane iyo batangiye inyongera cyangwa iyo ifashwe muri dosiye nini.
Kuribwa mu gifu: Kurwara igifu cyoroheje kandi giciriritse kirashobora kubaho mugihe sisitemu yumubiri igendana no kwiyongera kwa fibre.
2. Imyitwarire ya allergie
Uruhu: Nubwo bidasanzwe, abantu bamwe bashobora guhura na allergique nko guhinda, guhubuka, cyangwa imitiba.
Kubyimba: Kubyimba mu maso, iminwa, ururimi, cyangwa umuhogo birashobora kugaragara muburyo bukomeye bwa allergique.
Ibibazo by'ubuhumekero: Ingorane zo guhumeka cyangwa guhumeka neza birashobora kwerekana allergie ikomeye kandi bisaba ubuvuzi bwihuse.
3. Urwego rw'isukari mu maraso
Isukari nke mu maraso: Mugihe ibishyimbo byimpyiko byera bishobora gufasha kugabanya urugero rwisukari yamaraso, birashobora gutera hypoglycemia (isukari nke yamaraso) kubantu bamwe, cyane cyane abasanzwe bafata imiti ya diyabete. Ibimenyetso bya hypoglycemia harimo kuzunguruka, kubira ibyuya, urujijo, no gucika intege.
4. Intungamubiri
Mineral Absorption: Ibirimo fibre nyinshi mubikomoka ku mpyiko zera zishobora kubangamira iyinjizwa ryamabuye y'agaciro nka fer, calcium, na magnesium. Mubisanzwe ntabwo ari impungenge zo gukoresha mu rugero ariko birashobora kuba ikibazo cyo gufata cyane.
5. Imikoranire n'imiti
Imiti ya Diyabete: Ibishyimbo byimpyiko byera birashobora kongera ingaruka zimiti ya diyabete, bishobora gutera hypoglycemia. Ni ngombwa gukurikiranira hafi urugero rw'isukari mu maraso no kugisha inama abashinzwe ubuzima kugirango bahindure dosiye.
Indi miti: Hashobora kubaho imikoranire nindi miti, nibyiza rero kubaza umuganga wubuzima mbere yo gutangira inyongera, cyane cyane niba urimo gufata indi miti cyangwa imiti irenga imiti.
6. Gutwita no konsa
Impungenge z'umutekano: Hano hari ubushakashatsi buke ku mutekano w’ibikomoka ku mpyiko zera mu gihe cyo gutwita no konsa. Nibyiza kugisha inama abashinzwe ubuzima mbere yo gukoresha inyongera niba utwite cyangwa wonsa.
7. Icyitonderwa rusange
Imiterere yubuvuzi: Abantu bafite ibibazo byubuvuzi byihishe inyuma, nka gastrointestinal disorders cyangwa diabete, bagomba kubaza umuganga wubuzima mbere yo gukoresha ibishyimbo byimpyiko byera.
Tangira ukoresheje Dose: Kugirango ugabanye ingaruka zingaruka, nibyiza ko utangirana numubare muke hanyuma ukiyongera buhoro buhoro uko umubiri wawe umenyereye.
Ikizamini
Ikizamini cya Allergie: Niba ukunda allergie, tekereza gukora ibizamini mbere yo gukoresha inyongera cyane kugirango urebe ko udafite ingaruka mbi.
● Bikwiyeimpyiko zera zikuramo ibishyimbogufatwa mbere cyangwa nyuma yo kurya?
Kugirango bikore neza, ibishyimbo byimpyiko byera bigomba gufatwa iminota 15-30 mbere yo kurya birimo karubone. Iki gihe cyemerera ibiyikuramo kubuza enzyme alpha-amylase, kugabanya igogorwa no kwinjiza karubone ndetse no gushyigikira gucunga ibiro hamwe nintego zo kugenzura isukari yamaraso. Buri gihe ukurikize amabwiriza yihariye yatanzwe kumurongo wibicuruzwa cyangwa ubaze umuganga wubuzima kugirango akugire inama yihariye. Gufata ibiyikuramo mbere yo kurya birashobora gufasha kugabanya intungamubiri za calorie, guteza imbere guhaga, no guhagarika urugero rwisukari mu maraso, bigatuma byongerwaho agaciro mumirire myiza nubuzima.
● Nibyiza kurya ibishyimbo byera buri munsi?
Kurya ibishyimbo byera buri munsi birashobora kuba amahitamo meza kandi afite intungamubiri, mugihe bikoreshejwe mukigereranyo kandi mubice byimirire yuzuye. Ibishyimbo byera bitanga inyungu nyinshi mubuzima, harimo proteine nyinshi hamwe na fibre nyinshi, vitamine n imyunyu ngugu, hamwe nubuzima bwumutima nigifu. Nyamara, ni ngombwa kuzirikana ibibazo bishobora kugogora no gutekereza ku ntungamubiri. Buhoro buhoro kongera ibiryo byawe, gutegura neza ibishyimbo, no kwemeza indyo itandukanye birashobora kugufasha kwishimira ibyiza byibishyimbo byera mugihe ugabanya ibibi byose. Buri gihe ujye ubaza abashinzwe ubuzima niba ufite ubuvuzi bwihariye cyangwa ibibazo byimirire.
Igihe cyo kohereza: Nzeri-25-2024
