Izinzuzo eziyi-12 Zezempilo Zophizi Lwe-Cowpeas(Ama-Black Eyed Peas)

I-Cowpeas, ngokwesayensi eyaziwa ngokuthi i-Vigna unguiculata (igama lezitshalo), ingumdumba oguquguqukayo futhi onempilo kakhulu oye waziswa emasikweni amaningi amakhulu eminyaka. Iwubhontshisi okhanyayo, omise okweqanda onebala elimnyama, elinsundu, noma elibomvu elibonakalayo, elifana neso. I-Cowpeas ingumthombo ocebile wemisoco embalwa ebalulekile ekusebenzeni okujwayelekile komzimba futhi ingathuthukisa impilo ejwayelekile. Ezaziwa ngamagama amaningana, okuhlanganisa uphizi onamehlo amnyama kanye nophizi waseningizimu, lezi zidumba ezinesizotha zibe yingxenye ebalulekile emasikweni amaningi okupheka ngenxa yezinzuzo zazo eziningi zempilo kanye nokunambitheka okumnandi.

Iphrofayili Yezempilo

Uphizi ngamunye onamehlo amnyama unensada ye-fibre namaprotheni, okuwenza abe umsoco ngendlela ehlukile. Futhi ziwumthombo omuhle kakhulu wensimbi, i-thiamine, ithusi, i-folate, namanye amaminerali abalulekile. Lapho uphizi onamehlo amnyama ephekwa, inkomishi eyodwa (amagremu angu-170) inikeza imisoco elandelayo.

• Amakhalori: 194
• Amaprotheni: 13 amagremu
• Amafutha: 0.9 amagremu
• AmaCarbs: 35 amagremu
• I-Fibre: 11 amagremu
• I-Folate: 88% we-DV
• Ithusi: 50% we-DV
• I-Thiamine: 28% we-DV
• Insimbi: 23% ye-DV
• I-Phosphorus: 21% we-DV
• I-Magnesium: 21% ye-DV
• I-Zinc: 20% we-DV
• I-Potassium: 10% we-DV
• I-Vitamin B6: 10% we-DV
• I-Selenium: 8% we-DV
• I-Riboflavin: 7% ye-DV

Ngaphandle kwamavithamini namaminerali okukhulunywe ngawo ngenhla, uphizi onamehlo amnyama nawo anothe ngama-polyphenols, okuyizinto ezisebenza njengama-antioxidant emzimbeni ukuze amise ukulimala kwamangqamuzana futhi avikele ezifweni. 

Izinzuzo Zezempilo Ze-Cowpeas(Ama-Black Eyed Peas)

1. Ukuphathwa Kwesisindo - Ngokuqukethwe kwawo okuphezulu kwe-fiber kanye namaprotheni, i-cowpeas inketho yokudla eyanelisayo futhi enekhalori ephansi. Ukudla okunamaphrotheni amaningi kunezinga eliphansi le-ghrelin, okuyi-hormone eyandisa isifiso sokudla. Ifayibha encibilikayo igcina isisu sigcwele futhi icindezela imizwa yendlala engathandeki kuyilapho ilibazisa izinga isisu esiphuma ngalo. Ukufaka i-cowpeas ekudleni kungasiza umuntu azizwe egcwele futhi enelisekile, okwenza kube lula ukulawula isisindo.
2. Inhliziyo Enempilo - Enye inzuzo yezempilo ye-cowpeas ukuthi ayinawo amafutha agcwele futhi ayinayo i-cholesterol, okuwenza abe nempilo yenhliziyo. I-fiber ephezulu isiza ukunciphisa amazinga e-cholesterol futhi inciphise ingozi yesifo senhliziyo. Okuqukethwe okuphezulu kwamaprotheni kanye ne-fiber ekudleni kwehlisa i-triglycerides, i-cholesterol embi (LDL), nomfutho wegazi, ngokulandelana. Ngaphezu kwalokho, izakhi ze-phytosterol ezitholakala ku-cowpeas zisiza ekugcineni ibhalansi ye-lipid yomzimba.
3. Ukulawula Ushukela Wegazi - I-Cowpeas inenkomba ye-glycemic ephansi, okusho ukuthi ayibangeli ukukhuphuka okusheshayo kumazinga kashukela egazini. Lokhu kubenza babe ukukhetha okuhle kakhulu kubantu abanesifo sikashukela noma labo abasengozini yokuthola lesi simo. Ngaphezu kwalokho, izinzuzo ze-soluble dietary fiber kanye namaprotheni zisiza ukulawula ukukhuphuka koshukela wegazi, kuhlehlise isikhathi kuze kube yilapho isisu sakho siphuma, futhi uhlale ugcwele.
4. Impilo Yokugaya - I-Cowpeas iwumthombo omuhle kakhulu we-fibre yokudla, isiza empilweni yokugaya ngokukhuthaza ukunyakaza kwamathumbu njalo, ukuvimbela ukuqunjelwa, kanye nokunciphisa ingozi yokuphazamiseka kokugaya ukudla. Ukwengeza, ama-peas anamehlo amnyama asebenza njenge-prebiotic, ekhuthaza ukuthuthukiswa kwamagciwane anenzuzo esiswini asekela i-microbiome enempilo, esiza ekugayeni, ukunciphisa ukuvuvukala, nokuqinisa amasosha omzimba.
5. Impilo Yesikhumba - Ecebile ngamaprotheni, i-zinc, amavithamini A no-C, nezinye izakhi, i-cowpeas ikhuthaza ukukhiqizwa kwe-collagen, isheshisa ukubuyisela isikhumba, futhi ikhuthaze ukukhula kwamangqamuzana esikhumba amasha. Ukuba khona kwamavithamini kanye nama-antioxidants ku-cowpeas kungasiza ukugcina isikhumba esinempilo, esikhazimulayo. Lezi zakhi zomsoco zinganciphisa izimpawu zokuguga, zithuthukise ukukhiqizwa kwe-collagen, futhi zivikele isikhumba sakho emonakalweni we-UV.
6. Ugcina izifo e-Bay - Njengoba ibusiswe ngensada yama-antioxidants, okuhlanganisa i-polyphenols, amavithamini A, no-C, i-cowpeas idlala indima enkulu ekwehliseni izehlakalo zezifo ezingelapheki. I-Cowpeas ingase yengezwe njalo ukusiza ukuqeda ama-radicals ayingozi, ukuvimbela ukukhula kwamangqamuzana omdlavuza kanye nokugcina impilo enhle.
7. Ilungele Omama Abakhulelwe - I-Cowpeas ingumthombo ocebile we-folate (uvithamini B9), osiza ekukhiqizeni nasekugcinweni kwamaseli abomvu egazi emzimbeni. Bobabili abesifazane abakhulelwe nalabo abahlose ukukhulelwa kufanele baphuze le vithamini. Ukudla okwanele kwe-folate ngesikhathi sokukhulelwa kusiza ukuvimbela ukukhubazeka kwe-neural tube futhi kukhuthaze ukukhula kwengane enempilo.
8. Ikhuthaza Ukukhula Kwezinwele - I-Cowpeas ingasiza futhi ngezinga elikhulu ekwenzeni izinwele zibe lula. Esinye sezakhi ezibaluleke kakhulu zezinwele zethu amaprotheni, agcwele kuzo. Ngakho-ke, ukuwasebenzisa njalo kungase kwandise inani lamaprotheni emizimbeni yethu futhi kukhuthaze ukukhula kwezinwele ngokushesha. I-Cowpeas iyindlela enhle yokwelapha ukuqothuka kwezinwele. Ikhono lomuntu lokulwa nokuqothuka kwezinwele njalo lingathuthukiswa kakhulu ngokwandisa ukusetshenziswa kwe-cowpeas.
9. Ivikela umdlavuza - I-antioxidant ascorbic acid yemvelo, ebizwa nangokuthi i-vitamin C, iyakwazi ukuvimbela ukwanda kwamangqamuzana omdlavuza, ukuthuthukiswa kwesimila, kanye nokulimala kwama-radical mahhala. Sengikushilo lokho, i-cowpeas inothe ngo-vitamin C. Ngokwehlisa izinga lama-radicals mahhala, lo bhontshisi unganciphisa amathuba akho omdlavuza nezinye izindaba zezempilo. Ukuzidla njalo kunganciphisa leyo ngozi.
10. Ivimbela I-anemia - I-ayoni iyindlela yokwelapha ephumelela kakhulu ye-anemia. I-Cowpeas ingumthombo ocebile we-iron, isiza ekwelapheni i-anemia. I-ayoni idlala indima ebalulekile ekuphatheni amaprotheni omzimba futhi iyadingeka ukuze kuhlanganiswe i-hemoglobin egazini namangqamuzana abomvu egazi (RBCs), ukunciphisa ingozi ye-anemia ebangelwa ukuntuleka kwe-hemoglobin nama-RBC.
11. Impilo Yamathambo - I-Cowpeas ingumthombo omuhle wamaminerali abalulekile njenge-magnesium, i-phosphorus, ne-calcium, ebalulekile ekugcineni amathambo aqinile futhi enempilo. Ukusetshenziswa njalo kwe-cowpeas kungaba nomthelela ekwenzeni ngcono ukuminyana kwamathambo kanye nokunciphisa ingozi ye-osteoporosis.
12. Ukwesekwa Kwamasosha omzimba - I-Cowpeas iqukethe ingcebo yamavithamini, okuhlanganisa uvithamini C kanye novithamini B6, oqinisa isimiso somzimba sokuzivikela ezifweni esiqinile. Ukusetshenziswa njalo kungasiza umzimba wakho ukuthi uvikele ezifweni nasezifweni.

Isiphetho

Iphrofayili ye-Cowpeas eyingqayizivele yokudla okunomsoco kanye nenqwaba yezinzuzo zembewu ye-cowpeas ibenza babe ukukhetha okuhlakaniphile kunoma ubani ofuna ukuthuthukisa indlela abadla ngayo kanye nokuphila kahle. Kusukela ekunikezeni umthombo ocebile wamaphrotheni asekelwe ezitshalweni kuya ekusekeleni impilo yenhliziyo, impilo yokugaya ukudla, ngisho nokufaka isandla esikhumbeni esikhazimulayo, ama-cowpeas anokuningi angakunikeza. Kungakhathaliseki ukuthi ufuna ukukhulisa ukudla kwakho amaprotheni, ukuthuthukisa ukugaya kwakho, noma ukuqinisa amasosha akho omzimba, lezi zitshalo ezisanhlamvu ukumbozile. Ngakho-ke, cabanga ukufaka i-cowpeas ekudleni kwakho futhi ujabulele izinzuzo ezingenakubalwa zikabhontshisi we-cowpea okufanele bakunike. 

UDkt uNksz Sunitha

Udokotela Wezokudla

CARE Hospitals, Musheerabad, Hyderabad