2024 Autor: Cecilia Ryder | [email protected]. Zadnja promjena: 2023-12-17 14:20
Ime bi vas moglo podsjećati na japanskog anime lika ili nindžu. A s hranjivim sastojcima koje imaju, ovi azijski grah uistinu su ninje iz obitelji Fabaceae.
Ako za njih prije niste čuli ili jeli, ne brinite. U ovom ćete članku danas naučiti jedan od najbogatijih graha. Pozdravi Adzuki grah !
Adzuki grah je dodatak prehrambenim kartama koji sadrži obilje proteina, vlakana i minerala. I oni imaju mnoštvo blagodati.
Pomaknite se prema dolje da biste saznali sve o adzuki grahu - zajedno s nekoliko zabavnih recepata i činjenica. Sretno čitanje!
Sadržaj
- Što su Adzuki grah?
- Kako izgledaju? Po čemu se razlikuju od ostalih mahunarki?
- Koje su prednosti Adzuki graha?
- Informacije o prehrani Adzuki graha
- Kako kuhati grah Adzuki? - Brzi i ukusni recepti
- Bodovi koje treba zapamtiti tijekom kuhanja graha Adzuki
- Koji su nuspojave Adzuki graha?
Što su Adzuki grah?
Grah Adzuki (Vigna angularis) porijeklom je iz Kine i uzgaja se u Japanu najmanje 1000 godina. Danas usjeve možete rasti na Tajvanu, u Indiji, na Novom Zelandu, u Koreji, na Filipinima i u toplijim dijelovima Kine.
Adzuki ili aduki grah bogat je dijetalnim vlaknima, proteinima, željezom, kalcijem i folatima i ima jačanje. Također, zbog niskog glikemijskog indeksa, adzuki grah je preferirana hrana ženama s menstruacijom i osobama s dijabetesom i pretilošću.
Pa, kako prepoznati ovaj grah? Hajde da vidimo!
Natrag na TOC
Kako izgledaju? Po čemu se razlikuju od ostalih mahunarki?
Adzuki grah je mali, ovalni, svijetlocrveni, suhi grah. Adzuki grah možete pronaći u tamnijoj crvenoj, kestenjastoj, crnoj, a ponekad i u bijeloj boji.
Za razliku od ostalih suhih sorti graha, poput graha, adzuki grahu treba vrlo malo vremena za kuhanje, zahvaljujući maloj veličini i pravoj količini proteina i ugljikohidrata u njima.
Oni također ne uzrokuju karakteristično nadutost i nadutost kao ostatak mahunarki. Poznato je po tome što vam daje energiju "yang", adzuki grah je lako probavljiv i stoga ima dugačak popis blagodati i recepata.
Evo svježe kompilacije onoga što vam čine adzuki grah. Samo naprijed i istražite svijet adzukija!
Natrag na TOC
Koje su prednosti Adzuki graha?
1. Pomoć u mršavljenju i probavi
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Nezdrava, neuravnotežena prehrana s puno masnoća jedan je od najčešćih i glavnih razloga pretilosti. A ako se pretilost ne kontrolira, to dovodi do smrtnih komplikacija.
Dodavanje adzuki graha vašem obroku poboljšava metabolizam lipida, iskorištavanje masti i proizvodnju energije te zdravo tretira pretilost.
Mikroelementi i vlakna u tim zrnima mogu smanjiti metabolizam škroba, smanjiti razinu glukoze u krvi i isprazniti želudac. Zbog toga se na kraju osjećate siti i siti te se ne prejedate (1).
2. Promovirajte zdravlje bubrega
Adzuki grah može se pohvaliti visokim udjelom prehrambenih vlakana - oko 25 g (u sirovom grahu) po šalici. Sadrže i snažne antioksidativne fitokemikalije poput polifenola i proantocijanidina u priličnim količinama.
Kombinirano djelovanje vlakana i antioksidansa u adzuki grahu uklanja reaktivne i nepoželjne slobodne radikale i sprječava infiltraciju makrofaga koji uzrokuju upalu (stanice imunološkog sustava) (2).
Konzumacija prave količine adzuki graha održava vaše bubrege sigurnim, učinkovitim i bez upala, ozljeda i potpunog sloma.
3. Dati vam jake kosti i poboljšati mišićnu masu
S godinama vaše kosti i mišići teže gubiti snagu i moć popravljanja ili zacjeljivanja. Ovaj gubitak rezultira osteoporozom i smanjenom mišićnom masom, posebno u žena u menopauzi.
Kuhani grah adzuki ili njegovi ekstrakti sadrže bioaktivne sastojke poput saponina i katehina. Ovi sastojci obnavljaju koštanu resorpciju i ravnotežu formiranja kostiju oboljelima od osteoporoze i štite ih od upala i ukupne degeneracije (3).
A cup of raw adzukis has about 39 g of protein. Nothing can beat the power of protein! Low carb-high protein diets help you lose the flab and build muscle mass. Because your body takes more time and energy to digest protein, and because adzuki beans have a low glycemic index, it’s a good idea to have them for lunch. You’d feel full, light, and energetic (4).
4. Lower Cholesterol And Detoxify The Liver
Drinking adzuki bean juice or soup reduces the serum triglyceride levels, prevents the accumulation of bad cholesterol (LDL), and protects your liver from inflammation or damage.
The proanthocyanidins and polyphenols in adzuki beans inhibit the production of pancreatic enzymes. These enzymes (especially lipases) are responsible for the absorption of lipids in the intestines (5).
Due to the reduced absorption, the levels of triglycerides and cholesterol are lower in your blood. When there are less lipids and triglycerides, there’s low peroxidation or toxic residues that attack your liver.
Hence, your liver is free from chronic liver diseases such as cirrhosis, fibrosis, or cancers.
5. Promote Heart Health
The high levels of antioxidant polyphenols, proanthocyanidins, vitamin B, folate, and potassium make adzuki beans the ideal candidate for a healthy heart.
These bioactive components reduce the free radicals that cause lipid and fatty acid peroxidation. They also exhibit anti-hypercholesterolemic effects, i.e., they relax the blood vessels and reduce hypertension.
The combined effect of all these components keeps your heart safe and cardiovascular diseases at bay (6).
6. Good For Women’s Health And Pregnancy
Adzuki beans are reservoirs of folate (1.2 mg in 200 g) – one of the essential vitamins for women. Especially in pregnant women, folic acid can help prevent NTDs (neural tube defects) (7).
These beans are also rich in iron, manganese, phosphorus, and other micronutrients that help in regulating your menstrual cycle and premenstrual symptoms (PMS).
In fact, Japanese women consume adzuki red bean paste or soup after menstruation to replenish the blood cells and prevent anemia (8).
There are many more benefits of the adzuki beans – all because of the nutrients and micronutrients. Adzuki’s nutritional profile has some fantastic numbers. You HAVE to check it out. Scroll down!
Back To TOC
Nutritional Information Of Adzuki Beans
Saturated Fat 0g | Trans Fat | Cholesterol 0mg | Sodium 10mg | Total Carbohydrate 124g | Dietary Fiber 25g | Sugars | Protien 39g | Vitamin A | Vitamin C | Calcium | Iron | ||||||||||||||||
Calories | Amounts Per Selected Serving | Total Carbohydrate | |||||||||||||||||||||||||
Total Fat | Polyunsaturated Fat | Total trans fatty acids | Total trans-monoenoic fatty acids | Total trans-polyenoic fatty acids | Total Omega-3 fatty acids | Total Omega-6 fatty acids | |||||||||||||||||||||
Protein | Amounts Per Selected Serving | Vitamin A | Vitamin E (Alpha Tocopherol) | Vitamin K | Thiamin | ||||||||||||||||||||||
Betaine | Amounts Per Selected Serving | Calcium |
Now that you got the numbers, I’m sure you’d want to whip up something delicious using these beans. Here are a couple of quick and tasty recipes I’ve compiled for you. Let’s get to the kitchen! Back To TOCHow To Cook Adzuki Beans – Quick And Tasty Recipes1. Creamy Adzuki Bean HummusIf you’re looking for super quick ways to add adzuki beans to your meal and don’t have the mood to make something elaborate, this is the recipe for you! What You Need
Let’s Make It
2. Adzuki Bean And Sweet Potato PattiesThis recipe is for those days when you are all pumped up about cooking something nice, tasty, crispy, and indulgent. Also, when you are fighting the urge to have potatoes, you chose the healthier version – sweet potatoes! What You Need
Note: You can add oats, quinoa, and other whole grains of your choice for the crunch in your patties. Let’s Make It
Oh man! Mouthwatering is an understatement! I’m sure you’d want to try these recipes out. But before you start cooking, here are a few pointers to keep in mind. Back To TOCPoints To Remember While Cooking Adzuki Beans
For Sprouting
So, is it alright if you have only adzuki beans in all your meals, seven days a week? Here’s the answer. Back To TOCWhat Are The Side Effects Of Adzuki Beans?There are no fatal side effects or risks associated with adzuki beans. Yay! But, hold on! One of the most common problems we all face with these legumes and lentils is gas or flatulence. The same holds true for adzuki beans as well. If you consume half-cooked or spoilt adzuki sprouts, you might have:
Ideally, half to one cup of adzuki beans per day will give you enough carbs, proteins, and calories while filling your tummy. What’s My Take?If you have a sensitive gut, and consuming legumes and lentils gives you bad bloat, adzuki beans are good news. Because they are the most easily digestible members of the bean family. With 294 calories, 57 g of carbs, 17 g of dietary fiber and protein, 4.6 mg of iron, 278 mcg of folate, and 1224 mg of potassium, adzuki beans are the best choice if you want to lose weight, reduce hypertension, and prevent birth defects in your baby. So, add this Asian wonder to your grocery list, make some patties, dips, and pies (yes, you can!) with them, and share your experiences with us. Write to us your feedback, comments, and suggestions for this article in the box below. Good luck with the adzukis, ladies! Back To TOCReferences1. “Potential efficacy of preparations…” Dove Medical Press, US National Library of Medicine 2. “Protective effect of dietary azuki bean…” Nutrition, US National Library of Medicine 3. “Regulation of the differentiation of osteoblasts…” Food and Nutrition, Taylor and Francis Online 4. “In with the good, out with the bad” Harvard Heart Letter, Harvard Medical School 5. “Azuki Bean Juice Lowers Serum…”Journal of Clinical Biochemistry and Nutrition, US National Library of Medicine 6. “Polyphenol-containing azuki bean…” Nutrition, Metabolism and Cardiovascular Disease, ScienceDirect 7. “Folic Acid: the Vitamin That Helps…” Department of Health, New York State 8. “Introducing: The Aduki Bean” Health Tips, Bastyr University |