Vse O Fižolu Adzuki - Prednosti + Recepti + Neželeni Učinki

2024 Avtor: Cecilia Ryder | [email protected]. Nazadnje spremenjeno: 2023-12-17 14:23

Ime vas lahko spomni na japonskega animeja ali ninjo. In s svojimi hranili, ki jih imajo, so ti azijski fižol resnično nindže družine Fabaceae.

Če še niste slišali zanje ali jih jedli, ne skrbite. Danes boste v tem članku spoznali enega najbogatejših fižolov. Pozdravi Adzuki fižol !

Adzuki fižol je hranilna karta, ki vsebuje veliko beljakovin, vlaknin in mineralov. In imajo številne prednosti.

Pomaknite se navzdol, če želite izvedeti vse o fižolu adzuki - skupaj z nekaj zabavnimi recepti in dejstvi. Veselo branje!

Kazalo

• Kaj so fižol Adzuki?
• Kako izgledajo? V čem se razlikujejo od drugih stročnic?
• Kakšne so prednosti fižola Adzuki?
• Podatki o hranilni vrednosti fižola Adzuki
• Kako kuhati fižol Adzuki? - hitri in okusni recepti
• Točke, ki si jih je treba zapomniti med kuhanjem fižola Adzuki
• Kakšni so stranski učinki fižola Adzuki?

Kaj so fižol Adzuki?

Fižol Adzuki (Vigna angularis) je doma na Kitajskem in ga gojijo na Japonskem že vsaj 1000 let. Danes lahko pridelke gojite na Tajvanu, v Indiji, na Novi Zelandiji, v Koreji, na Filipinih in v toplejših predelih Kitajske.

Adzuki ali aduki fižol je bogat s prehranskimi vlakninami, beljakovinami, železom, kalcijem in folati ter ima krepitvene lastnosti. Zaradi nizkega glikemičnega indeksa je fižol adzuki najprimernejša hrana za ženske z menstruacijo in ljudi s sladkorno boleznijo in debelostjo.

Torej, kako prepoznate ta fižol? Pa ugotovimo!

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Kako izgledajo? V čem se razlikujejo od drugih stročnic?

Adzuki fižol je majhen, ovalni, svetlo rdeč, suh fižol. Adzuki fižol lahko najdete v globlje rdeči, kostanjevi, črni in včasih tudi v beli barvi.

Za razliko od drugih suhih sort fižola, kot je fižol, fižol adzuki zaradi kuhanja zaradi majhnosti in poštene količine beljakovin in ogljikovih hidratov potrebuje manj časa.

Prav tako ne povzročajo značilnega napenjanja in napihnjenosti kot ostale stročnice. Znano je, da vam daje energijo "jang", fižol adzuki je lahko prebavljiv in ima zato dolg seznam koristi in receptov.

Tukaj je jasna zbirka tega, kaj vam naredi fižol adzuki. Pojdite naprej in raziščite svet adzukija!

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Kakšne so prednosti fižola Adzuki?

1. Pomoč pri hujšanju in prebavi

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Nezdrava, z veliko maščob neuravnotežena prehrana je eden najpogostejših in glavnih razlogov za debelost. In če debelosti ni mogoče nadzorovati, to vodi do smrtnih zapletov.

Dodajanje fižola adzuki obroku izboljša presnovo lipidov, porabo maščob in proizvodnjo energije ter zdravi debelost.

Mikrohranila in vlaknine v teh fižolih lahko zmanjšajo presnovo škroba, zmanjšajo raven glukoze v krvi in izpraznijo želodec. Zaradi tega se na koncu počutite siti in siti ter se ponavadi ne prenajedate (1).

2. Spodbujajte zdravje ledvic

Adzuki fižol se ponaša z visoko vsebnostjo prehranskih vlaknin - približno 25 g (v surovem fižolu) na skodelico. Vsebujejo tudi močne antioksidativne fitokemikalije, kot so polifenoli in proantocianidini v poštenih količinah.

Kombinirano delovanje vlaknin in antioksidantov v fižolu adzuki odstranjuje reaktivne in nezaželene proste radikale ter preprečuje infiltracijo makrofagov, ki povzročajo vnetja (celice imunskega sistema) (2).

Če uživate pravo količino fižola adzuki, so vaše ledvice varne, učinkovite in brez vnetij, poškodb in popolne razgradnje.

3. Dajte vam močne kosti in povečajte mišično maso

S starostjo vaše kosti in mišice ponavadi izgubijo svojo moč in moč popravila ali zdravljenja. Ta izguba povzroči osteoporozo in zmanjšano mišično maso, zlasti pri ženskah po menopavzi.

Kuhani fižol adzuki ali njegovi izvlečki vsebujejo bioaktivne sestavine, kot so saponini in katehini. Te sestavine obnavljajo kostno resorpcijo in ravnotežje tvorbe kosti pri ljudeh z osteoporozo in jih ščitijo pred vnetji in popolno degeneracijo (3).

Skodelica surovega adzukija vsebuje približno 39 g beljakovin. Nič ne more premagati moči beljakovin! Diete z nizko vsebnostjo ogljikovih hidratov vam pomagajo izgubiti flab in zgraditi mišično maso. Ker vaše telo potrebuje več časa in energije za prebavo beljakovin in ker ima fižol adzuki nizek glikemični indeks, je dobro, da ga imate na kosilu. Počutili bi se polni, lahkotni in energični (4).

4. Znižajte holesterol in razstrupite jetra

Pitje soka ali juhe fižol adzuki zmanjša serumske ravni trigliceridov, preprečuje kopičenje slabega holesterola (LDL) in ščiti jetra pred vnetji ali poškodbami.

Proantocianidini in polifenoli v adzuki fižolu zavirajo proizvodnjo encimov trebušne slinavke. Ti encimi (zlasti lipaze) so odgovorni za absorpcijo lipidov v črevesju (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!

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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											Amount (per cup) 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 TOC How To Cook Adzuki Beans – Quick And Tasty Recipes 1. Creamy Adzuki Bean Hummus If 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 Cooked adzuki beans: 1 cup Garlic clove: 1 Lemon juice (1 lemon): 2 tablespoons Tahini: 2 tablespoons Parsley: 1 tablespoons Cumin (ground): ½ teaspoon Ginger (ground): ½ teaspoon Paprika or chili powder: ¼ teaspoon Olive oil: 1 tablespoon Water Salt and pepper: to taste Sesame seeds: to garnish Let’s Make It Blend all the ingredients in a food processor until you get a smooth mixture. Add some water and blend again (the thickness depends on your desired consistency). Garnish with sesame seeds and finely chopped parsley. Serve this fresh and creamy adzuki beans hummus with raw veggies of your choice or nachos and tortilla chips on a movie night! 2. Adzuki Bean And Sweet Potato Patties This 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 Sweet potatoes (or yam): 1 large Adzuki beans (canned): 15 oz. or 1 cup of cooked beans Dill leaves: 10-15 washed Onion: 1 small, super finely chopped Multigrain flakes or flour: 2-4 tablespoons (optional) Mixed spices or garam masala: ½ teaspoon Chili powder or flakes: ½ teaspoon Olive oil: 1 tablespoon Breadcrumbs: ¼ cup Note: You can add oats, quinoa, and other whole grains of your choice for the crunch in your patties. Let’s Make It Boil, peel, and mash a large sweet potato or yam in a large mixing bowl. Add the rest of the ingredients, except the breadcrumbs, to the bowl. Mix, mash, mix. You can also run these ingredients through the food processor for a coarse mixture. Add salt to taste. Make about 2-3 inch wide patties and coat them evenly with breadcrumbs. This mixture will be sticky, so use flour or oil on your hands to work with the batter. Bake for 25-30 minutes at 375°F until the patties turn golden and dry on the outside. You can add these patties to lightly toasted mini-buns and make filling burgers. Or eat them crumbled in a salad bowl. For the mini burger: Arrange Spinach or lettuce on the buns, top with a burger patty, cucumber and tomato discs, and fresh dill and shut it with the top half of the bun. Dig into these healthy mini burgers while sipping on a basic dark chocolate smoothie or a cucumber-mint mojito, and you are sorted! 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 TOC Points To Remember While Cooking Adzuki Beans You need to soak adzuki beans for at least 1-2 hours before cooking. So, plan your cooking accordingly. You have to boil the soaked and washed adzuki beans on high heat for about 30 minutes. Pressure cooking is a quicker option to get soft and sweet beans. You can store cooked adzuki beans in the refrigerator for prolonged usage. Make sure you don’t leave any water in the storage container. For Sprouting After soaking the adzuki beans, drain the water and leave about 1-2 tablespoons of water behind. Transfer the beans, along with the water, to a shallow pan and leave it open to air for 3-4 days. Once sprouted, rinse the sprouts well in cold water, drain, get rid of extra moisture, and store in a container. If you want to refrigerate the sprouts, keep rinsing them every day in freshwater and change the container. This way, no molds will form, and you can store them for 7 days! So, is it alright if you have only adzuki beans in all your meals, seven days a week? Here’s the answer. Back To TOC What 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: Gas Mild diarrhea, or Nausea 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 TOC References 1. “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 Zanimive Članki Preberi Več Nega las Kako Vitamin E Pomaga Pri Rasti Las? Obvladovanje težave z izpadanjem las ni preprosto. Z vsemi sredstvi, ki trdijo, da rešujejo težavo, je le nekaj takih, ki kažejo resnične rezultate. Eno takšnih zdravil je vitamin E. Zaradi antioksidativnih lastnosti velja za idealno zdravilo. To po Preberi Več Nega las 10 Najboljših Izdelkov Za Rdeče Lase, Ki So Na Voljo V Indiji Če ste v dvomih, pojdite na rdečo! Od šmink do draguljev, oblačil do barve las, rdeča je odločilni odtenek. Ko zagledate nekoga čez cesto z rdečimi lasmi, si ne vzamete trenutka, da ga preverite? Taka je briljantnost te barve. Če berete to objavo, ste izbrali pravo barvo las - ker je rdeča vedno v modi. Bi radi v Preberi Več Nega las Kako Uporabljati Kremo Za Ravnanje Las? Ravnanje las je vedno v modi. Nikoli ni šel iz mode od tistega dne, ko je prišel. Ljudje se odločajo za trajno ravnanje las, vendar potrebujejo dodatno nego. Nekateri od nas nimajo potrpljenja za to. Krema za ravnanje las je namenjena vam. S