Linaoa tsa liphio 101: Lintlha tsa phepo e nepahetseng le melemo ea bophelo bo botle

Litaba

• Lintlha tsa phepo e nepahetseng
• Liprotheine
• Li-carbs
• Likhoele
• Li-vithamine le liminerale
• Metsoako e meng ea limela
• Ho fokotsa boima ba 'mele
• Melemo e meng ea bophelo bo botle ea linaoa tsa liphio
• Ntlafatso ea taolo ea tsoekere maling
• Thibelo ea mofetše oa Colon
• Ho ka etsahala hore ebe o fokotsehile
• Chefo e tala ea linaoa tsa liphio
• Li-antinutrients ka linaoa tsa liphio
• Ho ruruha le ho ruruha
• Ntlha ea bohlokoa

Linaoa tsa liphio ke mefuta e fapaneng ea linaoa tse tloaelehileng (Phaseolus vulgaris), semonate se hlahang Amerika Bohareng le Mexico.

Noa e tloaelehileng ke sejalo sa bohlokoa sa lijo le mohloli o moholo oa protheine lefats'eng ka bophara.

Li sebelisoa lijong tse fapaneng tsa setso, linaoa tsa liphio hangata li jeoa li phehiloe hantle. Linaoa tsa liphio tse sa phehoang kapa tse sa phehoang hantle li na le chefo, empa linaoa tse lokisitsoeng hantle e ka ba karolo e phetseng hantle ea phepo e nepahetseng ().

Li na le mebala e fapaneng le lipaterone, ho kenyelletsa tšoeu, tranelate, e ntšo, e khubelu, pherese, e mabala, e metsero le e metsero.

Sengoliloeng sena se u joetsa tsohle tseo u hlokang ho li tseba ka linaoa tsa liphio.

Lintlha tsa phepo e nepahetseng

Linaoa tsa liphio li entsoe haholo ka carbs le fiber empa hape li sebetsa e le mohloli o motle oa protheine.

Lintlha tsa phepo e nepahetseng bakeng sa li-ounise tse 3,5 tsa ligrama tse 40 tsa liphio tse phehiloeng ke tsena:

• Lik'halori: 127
• Metsi: 67%
• Liprotheine: 8,7 dikgerama
• Li-carb: 22.8 dikgerama
• Tsoekere: 0,3 dikgerama
• Faeba: 6.4 dikgerama
• Mafura: 0.5 dikgerama

Liprotheine

Linaoa tsa liphio li na le liprotheine tse ngata.

Ke li-ounise tse 3,5 feela (100 g) tsa linaoa tsa liphio tse phehiloeng tse ithorisang ka ligrama tse 9 tsa protheine, e ikarabellang ho 27% ea kakaretso ea likhalori ().

Le ha boleng ba phepo ea protheine ea linaoa ka kakaretso bo le tlase ho feta ba protheine ea liphoofolo, linaoa ke mokhoa o mong o theko e tlaase ho batho ba bangata.

Ebile, linaoa ke e 'ngoe ea mehloli ea liprotheine e ruileng ka ho fetisisa semeleng, eo ka linako tse ling e bitsoang "nama ea mofutsana" (3).

Protheine e ithutoang haholo ho linaoa tsa liphio ke phaseolin, e ka bakang khatello ea maikutlo ho batho ba bang (,).

Linaoa tsa liphio le tsona li na le liprotheine tse ling tse kang lectins le protease inhibitors (6).

Li-carbs

Linaoa tsa liphio li entsoe haholo ka li-carbs tse nang le starchy, tse ikarabellang ho palo e ka bang 72% ea kakaretso ea likhalori ().

Starch e entsoe haholo ka liketane tse telele tsa tsoekere ka mofuta oa amylose le amylopectin (3).

Linaoa li na le karolo e phahameng ea amylose (30-40%) ha e bapisoa le mehloli e meng ea phepelo ea starch. Amylose ha e silehe joaloka amylopectin (,).

Ka lebaka lena, starch ea linaoa ke carb e tsoang butle. Ts'oaetso ea eona e nka nako e teletsana, 'me e baka tsoekere e tlase le butle butle ho feta ea tsoekere maling, ho etsa linaoa tsa liphio haholo-holo ho batho ba nang le lefu la tsoekere la mofuta oa 2.

Linaoa tsa liphio li le tlase haholo ho index ea glycemic (GI), e leng tekanyo ea hore na lijo li ama ts'oaetso ea hau tsoekere ea mali joang kamora lijo ().

Ebile, starch ea linaoa e na le phello e ntle ho tekano ea tsoekere ea mali ho feta lijo tse ling tse ngata tse nang le li-carb tse ngata (,).

Likhoele

Linaoa tsa liphio li na le fiber e ngata.

Li na le li-starch tse ngata tse sa keneng, tse ka nkang karolo ho taolo ea boima ba 'mele ().

Linaoa tsa liphio li boetse li fana ka likhoele tse sa qhibilihang tse tsejoang e le alpha-galactosides, e ka bakang lets'ollo le boreleli ho batho ba bang (,).

Li-starch tse hanyetsanang le alpha-galactosides li sebetsa joalo ka li-prebiotic. Li-prebiotic li tsamaea ka har'a tšilo ea hau ea lijo ho fihlela li fihla colon ea hau, moo li belisitsoeng ke libaktheria tse molemo (,).

Ho belisoa ha likhoele tsena tse phetseng hantle ho fella ka ho theoa ha li-fatty chain fatty (SCFAs), tse kang butyrate, acetate le propionate, tse ka ntlafatsang bophelo bo botle ba 'mele le ho fokotsa menyetla ea ho tšoaroa ke mofetše oa mala (,,).

Linaoa tsa liphio ke tse ling tsa mehloli e metle ka ho fetisisa ea protheine e thehiloeng ho limela. Li boetse li ruile ka likhoele tse phetseng hantle, tse lekanyang tsoekere ea mali le ho khothaletsa bophelo bo botle ba 'mele.

Li-vithamine le liminerale

Linaoa tsa liphio li na le livithamini le liminerale tse fapaneng, ho kenyeletsoa (,,,,):

• Molybdenum. Linaoa li na le molybdenum e ngata, e leng ntho e fumanehang haholo peong, lithorong le limeleng tsa linaoa.
• Folate. Folate, e tsejoang hape e le folic acid kapa vithamine B9, folate e nkoa e le ea bohlokoa haholo nakong ea bokhachane.
• Tšepe. Diminerale ena ea bohlokoa e na le mesebetsi e mengata ea bohlokoa 'meleng oa hau. Iron e ka 'na ea se ke ea monyela linaoa hantle ka lebaka la phytate ea eona.
• Koporo. Karolo ena ea antioxidant hangata e tlase lijong tsa Bophirimela. Ntle le linaoa, mehloli ea phepo e nepahetseng ea koporo ke nama ea setho, lijo tsa leoatleng le linate.
• Manganese. Motsoako ona o teng lijong tse ngata, haholo lijo-thollong, linaoa, litholoana le meroho.
• Potasiamo. Phepo ena ea bohlokoa e ka ba le litlamorao tse ntle bophelong ba pelo.
• Vithamine K1. E tsejoang hape e le phylloquinone, vithamine K1 e bohlokoa bakeng sa mali a kopaneng.

Linaoa tsa liphio ke mohloli o motle oa livithamini le liminerale tse 'maloa, joalo ka molybdenum, folate, tšepe, koporo, manganese, potasiamo le vithamine K1.

Metsoako e meng ea limela

Linaoa tsa liphio li na le metsoako e mengata ea limela tse bioactive, ho kenyelletsa (24,,,,,,):

• Isoflavones. Sehlopha sa li-antioxidants se fumanehang ka bongata ho linaoa tsa soya, li-isoflavone li arotsoe e le li-phytoestrogens ka lebaka la ho tšoana ha tsona le hormone ea basali ea thobalano, estrogen.
• Li-Anthocyanins. Lelapa lena la li-antioxidants tse mebala-bala le hlaha letlalong la linaoa tsa liphio. 'Mala oa linaoa tse khubelu tsa liphio o bakoa haholo ke anthocyanin e tsejoang e le pelargonidin.
• Phytohaemagglutinin. Protheine ena e chefo e teng ka bongata bo bongata linaoa tse tala tsa liphio, haholo mefuta e khubelu. E ka felisoa ka ho pheha.
• Asiti ea phytic. E fumanoang lipeong tsohle tse jeoang, phytic acid (phytate) e sitisa ho monya liminerale tse fapaneng, joalo ka tšepe le zinki. E ka fokotsoa ka ho inela linaoa.
• Li-block blockers. Sehlopha sa li-lectin, se tsejoang hape e le alpha-amylase inhibitors, li-starch blockers li senya kapa li liehisa ho monngoa ha li-carbs tse tsoang tšilong ea hau ea lijo empa ha li sebetse ka ho pheha.

Linaoa tsa liphio li na le metsoako e fapaneng ea limela tse bioactive. Phytohaemagglutinin ke lectin e chefo e fumanoang feela linaoa tse sa phehoang kapa tse sa phehoang hantle tsa liphio.

Ho fokotsa boima ba 'mele

Ho nona haholo le botenya ke mathata a maholo a bophelo bo botle, a amanang le kotsi e eketsehileng ea mafu a sa foleng a fapaneng.

Liphuputso tse 'maloa tsa ho shebella li amahanya tšebeliso ea linaoa le kotsi e tlase ea ho nona ho feteletseng le botenya (,).

Phuputso ea likhoeli tse peli ho batho ba baholo ba nang le botenya ba 30 lijong tsa ho theola boima ba 'mele e bontšitse hore ho ja linaoa le linaoa tse ling makhetlo a 4 ka beke ho lebisitse ho tahlehelo e kholo ea boima ho feta lijo tse se nang linaoa ().

Tlhahlobo ea morao-rao ea lithuto tse 11 e boetse e fumane bopaki bo tšehetsang empa e sitoa ho fihlela qeto e tiileng ().

Mekhoa e fapaneng e ka kenya letsoho litlamong tse ntle tsa linaoa ho theoleng boima ba 'mele. Tsena li kenyelletsa likhoele, liprotheine le lithibela-mafu.

Har'a li-antinutrients tse ithutoang ka ho fetesisa ka linaoa tse tala tsa liphio ke li-starch blockers, sehlopha sa liprotheine tse fokotsang kapa tse liehisang ho sila le ho monya li-carbs (starch) tse tsoang tšilong ea hau ea lijo ().

Li-starch blockers, tse ntšitsoeng linaoa tse tšoeu tsa liphio, li bonts'a tse ling tse ka bang tlatsetso ea tahlehelo ea boima ba 'mele (,,).

Leha ho le joalo, ho belisa metsotso e 10 ho thibela li-starch blockers ho tlosa phello ea tsona ho linaoa tse phehiloeng ka botlalo ().

Leha ho le joalo, linaoa tse phehiloeng tsa liphio li fana ka metsoako e mengata ea boima ba ho theola boima ba 'mele, e li etsang tlatsetso e ntle ho phepo e nepahetseng ea tahlehelo ea boima ba' mele.

Linaoa tsa liphio li na le liprotheine le fiber tse ngata ebile li na le liprotheine tse ka fokotsang ts'ilo ea setache (carbs), tseo kaofela li ka thusang ho theola boima ba 'mele.

Melemo e meng ea bophelo bo botle ea linaoa tsa liphio

Ntle le ho ba botsoalle ho fokotsa boima ba 'mele, linaoa tsa liphio li ka ba le melemo e' maloa ha li phehiloe hantle ebile li lokisitsoe.

Ntlafatso ea taolo ea tsoekere maling

Ha nako e ntse e ea, tsoekere e phahameng maling e ka eketsa menyetla ea mafu a mangata a sa foleng, a kang lefu la pelo. Kahoo, ho lekanyetsa ho phahama ha tsoekere maling kamora lijo ho nkoa ho le molemo bophelong.

Kaha u ruile ka protheine, faeba le li-carb tse tsoang butle, linaoa tsa liphio li sebetsa hantle haholo ho boloka tsoekere e maling e phetse hantle.

Ba na le lintlha tse tlase tsa GI, ho bolelang hore ho nyoloha ha tsoekere maling kamora ho li ja ho tlase ebile ho butle butle ().

Ebile, linaoa li molemo ho laola tsoekere ea mali ho feta mehloli e mengata ea phepo ea li-carbs (,,,,).

Liphuputso tse 'maloa tse shebiloeng li bonts'a hore ho ja linaoa kapa lijo tse ling tse nang le glycemic e nyane ho ka fokotsa menyetla ea hau ea lefu la tsoekere la mofuta oa 2 (,,).

Ho ja lijo tse nang le glycemic e tlase ho ka ntlafatsa taolo ea tsoekere maling ho batho ba seng ba na le lefu la tsoekere la mofuta oa 2 ().

Le ha o sena boemo bona, ho eketsa linaoa lijong tsa hau ho ka ntlafatsa botsitso ba tsoekere maling, ho sireletsa bophelo ba hau ka kakaretso, le ho fokotsa menyetla ea mafu a mangata a sa foleng.

Thibelo ea mofetše oa Colon

Kankere ea Colon ke e 'ngoe ea mefuta e tloaelehileng ea mofets'e lefatšeng ka bophara.

Liphuputso tsa ho shebella li hokahanya ho ja lijalo tsa legume, ho kenyeletsoa le linaoa, ka kotsi e fokotsehileng ea mofetše oa colon (,).

Sena se tšehetsoa ke li-test-tube le lithuto tsa liphoofolo (,,,).

Linaoa li na le mefuta e fapaneng ea limatlafatsi le likhoele tse ka bang le litlamorao tsa likokoana-hloko.

Likhoele, tse kang starch e sa thibeleng le alpha-galactosides, li fetela tlase koloneng ea hau, moo li belisitsoeng ke libaktheria tse mosa, tse hlahisang ho theoa ha SCFAs ().

Li-SCFA tse kang butyrate li ka ntlafatsa bophelo bo botle ba 'mele le ho fokotsa menyetla ea mofetše oa colon (,).

Linaoa tsa liphio ke khetho e ntle ho batho ba nang le lefu la tsoekere la mofuta oa 2 le ba bang ba batlang ho tsitsisa tsoekere ea mali. Li kanna tsa khothaletsa bophelo bo botle ba 'mele le ho fokotsa menyetla ea ho tšoaroa ke mofetše oa mala.

Ho ka etsahala hore ebe o fokotsehile

Le ha linaoa tsa liphio li ka ba le melemo e 'maloa ea bophelo bo botle, linaoa tse tala kapa tse sa phehoang hantle tsa liphio li na le chefo.

Ntle le moo, batho ba bang ba kanna ba lakatsa ho fokotsa tšebeliso ea linaoa ka lebaka la ho ruruha le boreleli.

Chefo e tala ea linaoa tsa liphio

Linaoa tse tala tsa liphio li na le protheine e chefo e bitsoang phytohaemagglutinin ().

Phytohaemagglutinin e fumaneha linaoa tse ngata empa e na le linaoa tse khubelu haholo tsa liphio.

Ho tlalehiloe chefo ea linaoa tsa liphio liphoofolong le bathong. Ho batho, matšoao a mantlha a kenyelletsa letšollo le ho hlatsa, ka linako tse ling ho hloka sepetlele (,).

Ho inela linaoa le ho li pheha ho tlosa bongata ba chefo ena, ho etsa hore linaoa tse lokisitsoeng hantle tsa liphio li bolokehe, li se ke tsa ba kotsi hape li be le phepo (,).

Pele e jeoa, linaoa tsa liphio li lokela ho ineloa ka metsing bonyane lihora tse 5 ebe li belisoa ka 212 ° F (100 ° C) bonyane metsotso e 10 ().

Li-antinutrients ka linaoa tsa liphio

Linaoa tsa liphio tse sa phehoang le tse sa phehoang hantle li na le li-antinutrients tse ngata, e leng lintho tse fokotsang boleng ba phepo ka ho senya phepelo ea limatlafatsi tse tsoang tšilong ea hau ea lijo.

Le ha ka linako tse ling e ka ba molemo, lithibela-mafu li ngongorehisa haholo linaheng tse tsoelang pele moo linaoa e leng lijo tsa mantlha.

Moriana o ka sehloohong oa linaoa tsa liphio ke (,,):

• Asiti ea phytic. Motsoako ona, o tsejoang hape e le phytate, o sitisa ho monya ha hau liminerale, joalo ka tšepe le zinc.
• Protease inhibitors. Tse tsejoang hape e le trypsin inhibitors, liprotheine tsena li thibela tšebetso ea li-enzyme tse fapaneng tse silang lijo, tse sitisang tšilo ea liprotheine.
• Li-block blockers. Lintho tsena, tseo ka linako tse ling li bitsoang alpha-amylase inhibitors, li senya ho monngoa ha li-carbs tse tsoang tšebetsong ea hau ea lijo.

Phytic acid, protease inhibitors le li-starch blockers kaofela ha li sebetse ha linaoa li kolobisitsoe ka nepo le ho pheha (56, 57).

Ho belisa linaoa ho ka fokotsa li-antinutrients, joalo ka acid ea phytic, le ho feta ().

Ho ruruha le ho ruruha

Ho batho ba bang, linaoa li ka baka litlamorao tse sa thabiseng, joalo ka ho ruruha, ho ruruha le lets'ollo ().

Likhoele tse sa kenelleheng tse bitsoang alpha-galactosides li ikarabella bakeng sa litlamorao tsena. Ke ba sehlopha sa likhoele tse tsejoang e le li-FODMAP, tse ka mpefatsang matšoao a lefu la mala le halefisang (IBS) (,,).

Alpha-galactosides e ka tlosoa ka mokhoa o itseng ka ho inela linaoa ().

Linaoa tsa liphio tse sa phehoang kapa tse sa phehoang hantle li na le chefo 'me li lokela ho qojoa. Ho feta moo, linaoa tsena li na le lintho tse se nang phepo ’me li ka’ na tsa baka ho ruruha, ho ruruha le letšollo ho batho ba bang.

Ntlha ea bohlokoa

Linaoa tsa liphio ke mohloli o motle haholo oa protheine. Li boetse li ruile liminerale tse fapaneng, livithamini, likhoele, li-antioxidants le metsoako e meng e ikhethang ea limela.

Ka hona, linaoa tsena li ka thusa ho theola boima ba 'mele, tsa khothaletsa bophelo bo botle ba' mele le maemo a tsoekere ea mali a itekanetseng.

Leha ho le joalo, linaoa tsa liphio li lokela ho jeoa kamehla li phehiloe hantle. Linaoa tse sa tsoakoang kapa tse sa phehoang hantle li na le chefo.