Ambiri amapezeka ku Asia, Mediterranean ndi Middle East zakudya, nkhuku ( Cicer arietinum ) - omwe amadziwikanso kuti nyemba za garbanzo - zawonjezeka kuti zikhale zoonjezera kwambiri pa zakudya zabwino pazaka zambiri. Nkhuku, monga ndi mitundu ina, zimakhala ndi zakudya zambiri - kuphatikizapo mapuloteni ovomerezeka ndi kolesterolini, tizilombo toyambitsa matenda komanso tizilombo toyambitsa matenda. Mu mitundu ina ya mankhwala a Chitchaina, nkhuku zimagwiritsidwanso ntchito pochiza matenda osiyanasiyana.
Kafukufuku wasonyeza kuti nkhuku zingagwiritsidwe ntchito kusunga thanzi labwino ndikukhala ndi thanzi labwino la shuga m'magazi a shuga. Zina mwa maphunzirowa zikuwonetsanso kuti nkhuku zingathandize kuchepetsa mbali zina za mbiri yanu .
Nkhuku ndi Cholesterol Yanu
Palibe maphunziro ambiri omwe awona zotsatira zomwe amadya nkhuku pamapiritsi anu, koma zotsatira zikufika tsopano zikuwonjezera. M'maphunzirowa, nkhuku zodyedwa monga gawo la zakudya zathanzi, m'malo mwa zakudya zamtundu ndi zakudya m'zakudya za anthu omwe ali ndi thanzi labwino kwambiri m'thupi. Chiwerengero cha nkhuku zomwe amadya tsiku ndi tsiku zinali 140 gm, zomwe zimakhala zofanana ndi ma ola 5 kapena imodzi yamtundu wa nyemba.
Kafukufukuyu anapeza kuti kudya nkhuku kunachititsa kuti thupi lonse likhale lopitirira 4 peresenti, pomwe peresenti ya lipodrotein ( LDL ) inachepetsedwa ndi 3%.
Nkhuku sizikuwoneka kuti zimakhudza kwambiri mapoproteins ( HDL ) ndi triglycerides mu maphunziro awa.
Kuti muwone zotsatira zomwe zimapezeka mu maphunzirowa, muyenera kudyetsa nkhuku tsiku lililonse kwa masabata asanu kapena asanu ndi awiri. Asayansi akufufuza za mgwirizano pakati pa nkhuku ndi cholesterol akuganiza kuti pali zinthu ziwiri zomwe zimathandiza kuti nyamayi izi zitha kuchepetsa mitsempha ya cholesterol: mafuta osatulutsidwa ndi fiber .
Mosiyana, zonsezi ziwonetsetsa kuchepa kwa kolesterolini m'maphunziro ena.
Pansi
Ngakhale kuti palibe kafukufuku wochuluka wofufuza zotsatira zomwe kudya nkhuku pamakhala pamatenda a kolesterolini, pali umboni wina wakuti nkhuku zingathe kuchepetsa kuchepa kwathunthu kwa kolesterol ndi ma LDL. Izi, kuphatikizapo zida zawo - zomwe zimakhala ndi mafuta osatulutsidwa, zitsulo, mapangidwe ovuta, mapuloteni, ndi mchere - zikhoza kuyenerera nkhuku ngati zabwino kuwonjezera pa chakudya chamoyo. Nkhuku zinawonetsekanso kuti ziwonjezere kumverera kwachidziwitso mu maphunziro angapo awa - zomwe zingachepetse kuyang'ana zakudya zopanda zakudya mwamsanga mutangodya chakudya chanu cha nkhuku. Pali zambiri, njira zathanzi zowonjezera nkhuku mu zakudya zomwe mumadya, kuphatikizapo:
Komabe, nkhuku zinawonekera kuti zowonjezera zotsatira zina za m'mimba m'maphunziro ena, monga kusintha kwa zizoloŵezi zowonongeka ndi kuphulika, zomwe zingakhale zopweteka kwa anthu ena. Kuonjezera apo, anthu ena m'maphunzirowa anali ndi mavuto oyenera kudya makilogalamu 140 a nkhuku pa tsiku chifukwa cha kukhuta komwe anapeza atatha kudya.
Zotsatira:
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Pittaway JK, Ahuja KDK, Cehun M, et al. Zakudya zowonjezera ndi nkhuku kwa masabata asanu ndi asanu zimapangitsa kuti kuchepetsedwa kwazing'ono koma kwakukulu mu seramu komanso kuchepa kwa ma pulogalamu yamatenda ambiri muzimayi ndi abambo akuluakulu. Ann Nutr Metab 2006; 50: 512-518.
Ghorai M, Mandal SC, Pal M, et al. Phunziro lofanana ndi zotsatira za hypocholesterolaemic ya allicin, mbewu zonse zomwe zinamera za bengal gramu ndi guggulipid ya gum gugglu. Phytother Res 2000; 14: 200-202.
Pittaway JK, Robertson IK, mpira MJ. Nkhuku zingakhudze mafuta acid ndi zakudya zamagetsi mu zakudya zamagetsi, zomwe zimapangitsa kuti pang'onopang'ono kusintha kwa serum lipid komanso kuyendetsa glycemic. J Amadyetsa Assoc 2008; 108: 1009-1013.
Pittaway JK, Robertson IK, Ahuja KDK, et al. Zotsatira za zakudya zowonjezera zomwe zimadzazidwa ndi nkhuku pa serum lipids, kulekerera kwa shuga, satiety, ndi matumbo. J Amtundu wa Nthenda 2007; 26: 334-340.