Alt Om Adzuki-bønner - Fordele + Opskrifter + Bivirkninger

2024 Forfatter: Cecilia Ryder | [email protected]. Sidst ændret: 2023-12-17 14:20

Navnet minder måske om en japansk anime-karakter eller en ninja. Og med den slags næringsstoffer, de har, er disse asiatiske bønner virkelig ninjaerne i Fabaceae-familien.

Hvis du ikke har hørt om dem eller spist dem før, skal du ikke bekymre dig. Du vil lære om en af de rigeste bønner i denne artikel i dag. Sig hej til Adzuki bønner !

Adzuki bønner er ernæringsmæssige toppers, der indeholder rigelige proteiner, fibre og mineraler. Og de har en lang række fordele.

Rul ned for at vide alt om adzuki bønner - sammen med nogle sjove opskrifter og fakta. God læselyst!

Indholdsfortegnelse

• Hvad er Adzuki bønner?
• Hvordan ser de ud? Hvordan adskiller de sig fra andre bælgfrugter?
• Hvad er fordelene ved Adzuki-bønner?
• Ernæringsmæssige oplysninger om Adzuki bønner
• Hvordan man tilbereder Adzuki-bønner? - Hurtige og lækre opskrifter
• Point, du skal huske, når du tilbereder Adzuki-bønner
• Hvad er bivirkningerne af Adzuki-bønner?

Hvad er Adzuki bønner?

Adzuki-bønner (Vigna angularis) er hjemmehørende i Kina og er blevet dyrket i Japan i mindst 1000 år. I dag kan du finde de afgrøder, der vokser i Taiwan, Indien, New Zealand, Korea, Filippinerne og varmere dele af Kina.

Adzuki eller aduki bønner er rige på kostfibre, protein, jern, calcium og folat og har styrkende kvaliteter. På grund af det lave glykæmiske indeks er adzuki bønner også den foretrukne mad til menstruerende kvinder og mennesker med diabetes og fedme.

Så hvordan identificerer du disse bønner? Lad os finde ud af det!

Tilbage til indholdsfortegnelse

Hvordan ser de ud? Hvordan adskiller de sig fra andre bælgfrugter?

Adzuki bønner er små, ovale, lyse røde, tørre bønner. Du kan finde adzuki bønner i en dybere rød, rødbrun, sort og undertiden også i hvide farver.

I modsætning til andre tørre bønnesorter, såsom nyrebønner, tager adzuki-bønner meget kortere tid at lave mad takket være den lille størrelse og en rimelig mængde protein og kulhydrater i dem.

De forårsager heller ikke den karakteristiske luft i maven og oppustethed som resten af bælgplanterne. Adzuki bønner, der er kendt for at give dig 'yang' energi, er let fordøjelige og har derfor en lang liste over fordele og opskrifter.

Her er en skarp samling af, hvad adzuki bønner gør dig. Gå videre og udforsk adzukis verden!

Tilbage til indholdsfortegnelse

Hvad er fordelene ved Adzuki-bønner?

1. Hjælp til vægttab og fordøjelse

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En usund, fedtfattig, ubalanceret diæt er en af de mest almindelige og væsentligste årsager til fedme. Og hvis fedme ikke kontrolleres, fører det til fatale komplikationer.

Tilføjelse af adzuki-bønner til dit måltid forbedrer lipidmetabolisme, fedtudnyttelse og energiproduktion og behandler fedme på en sund måde.

Mikronæringsstoffer og fibre i disse bønner kan reducere stivelsesmetabolisme, nedsætte glukoseniveauet i dit blod og gastrisk tømning. På grund af dette ender du med at føle dig mæt og mæt og har tendens til ikke at overspise (1).

2. Fremme nyresundhed

Adzuki bønner kan prale af et højt indhold af kostfibre - ca. 25 g (i rå bønner) pr. Kop. De indeholder også potente antioxidantfytokemikalier som polyphenoler og proanthocyanidiner i rimelige mængder.

Den kombinerede virkning af fiber og antioxidanter i adzuki bønner fjerner reaktive og uønskede frie radikaler og forhindrer infiltration af inflammationsfremkaldende makrofager (immunsystemceller) (2).

At forbruge den rigtige mængde adzuki-bønner holder dine nyrer sikre, effektive og fri for betændelse, skade og fuldstændig sammenbrud.

3. Giv dig stærke knogler og forbedre muskelmasse

Med alderen har dine knogler og muskler tendens til at miste deres styrke og reparation eller helbredelse. Dette tab resulterer i osteoporose og reduceret muskelmasse, især hos kvinder efter menopausen.

Kogte adzuki bønner eller deres ekstrakter indeholder bioaktive ingredienser som saponiner og catechiner. Disse ingredienser genopretter knogleresorption og knogledannelsesbalance hos mennesker med osteoporose og beskytter dem mod betændelse og total degeneration (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											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 Interessante artikler Læs Mere Mode Hvilke Sko Skal Man Have Med Tynde Jeans Denim er som komfortføde til vores krop. Og de forskellige varianter i disse har fodret vores sjæl. 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