Cultivation of mung bean These small green beans have a long history. Although native to India, its cultivation gradually spread to China and other parts of Southeast Asia. The mung bean tastes a little sweet and is sold fresh, sprouted and dried. Although mung bean may not be a popular bean, it is available in most grocery stores. mung bean is one of the most widely used legumes and is used in many foods such as soups and salads. mung bean is rich in nutrients and experts believe that it can help cure many diseases.
Join BingMag in this article; Here are 10 characteristics and benefits of mung bean that you will be surprised to know.
1. mung bean is rich in nutrients and useful
mung bean is rich in a variety of vitamins and minerals. One cup of 202 grams of boiled mung bean has 212 calories and its nutritional value is:
- Fat: 0.8 grams li>
- Protein: 14/2 g
- Carbohydrates: 38/7 g
- Fiber: 15/4 g
- folic acid or vitamin (B9): 80% of daily requirement
- Vitamin (B1): 22% of daily requirement
- Vitamins (B2, B3, B5, B6): Small percentage of daily requirement
- Manganese: 30% of daily requirement
- Magnesium: 24% of daily requirement
- Phosphorus: 20% of daily requirement
- Potassium: 15% of daily requirement
- Zinc: 11% of daily requirement
- Selenium: Small percentage of daily requirement
- Iron: 16% of daily requirement
- Copper: 16% of daily requirement
mung bean is one of the best plant sources of protein and rich in essential amino acids. mung bean contains most of the essential amino acids; Phenylalanine, leucine, isoleucine, valine, lysine, arginine and essential amino acids are those amino acids that the body cannot produce and must be obtained through the diet.mung bean is also consumed in germinated form, it is important to note that the germination of mung bean causes its nutritional value to change slightly. Sprouted mung bean has fewer calories and more amino acids and antioxidant compounds. In addition, germination reduces the amount of phytic acid, which is an anti-nutritional agent. Anti-nutritional agents are compounds that can interfere with the absorption of nutrients, especially calcium, magnesium, zinc, iron and copper.
- 7 amazing Health B Properties/ul>
2. Contains large amounts of antioxidants that can reduce the risk of chronic diseases.
mung bean contains many antioxidant compounds; Phenolic acids, yolks, caffeic acid, cinnamic acid and/
antioxidants help neutralize free radicals. Free radicals are molecules that can accumulate in the body and can be harmful. Accumulation of free radicals leads to chain reactions in the body, which result in the destruction of cell components. These cellular damage has been linked to chronic inflammation, diabetes, heart disease, cancer and some other diseases. The lungs and stomach are involved in neutralizing.
It is interesting to note that sprouted mung bean seems to be much more effective in terms of antioxidant properties and can have up to 6 times more antioxidants than mung bean without sprouts.that has been done on the ability of mung bean antioxidants to fight disease is in the form of in-field studies. Therefore, in order for experts to be able to make recommendations in this regard, more research should be done on humans.
3. Vitoxin and isovitoxin in mung bean can be effective in preventing heatstroke
In many Asian countries, mung bean soup is commonly consumed on hot summer days, as mung bean is believed to have anti-inflammatory properties and can help Prevent heat stroke, high fever and excessive thirst.
Of course, since hydration is a key factor in preventing heatstroke, experts doubt that consuming mung bean soup is better than drinking water.
On the other hand, mung bean contains vitexin and isovitoxin, both of which have antioxidant properties. During overheating, free radicals cause damage. Animal research shows the vitoxin and isovitoxin in mung bean soup It can effectively protect cells from these damages.
Of course, since little research has been done on the effect of mung bean in preventing heatstroke, more research needs to be done on humans than experts on mung bean soup in Recommend warm weather to stay healthy.
Reduces the risk of heart disease by lowering bad cholesterol (LDL).
High cholesterol Bad cholesterol (LDL) in particular can increase the risk of heart disease.
It is interesting to note that research shows that mung bean contains compounds that can lower bad cholesterol (LDL). For example, the antioxidants in mung bean can lower bad cholesterol and prevent chain reactions between bad cholesterol and free radicals.
In addition, a review of 26 studies shows that a daily intake of one A serving (about 130 grams) of legumes, including mung bean, significantly reduces the amount of bad cholesterol.
In another analysis, the results of 10 studies were reviewed. This study showed that a diet high in legumes (excluding soy) can lower bad cholesterol by about 5%.
- 10 Foods that Raise Your Good Cholesterol (HDL) >
5. It is rich in potassium, magnesium and fiber and can lower blood pressure.
Experts estimate that one in three adults has high blood pressure. Hypertension is a serious health threat because it increases the risk of heart disease and heart disease is the leading cause of death worldwide.
Trigger can help lower blood pressure. mung bean is a rich source of potassium, magnesium and fiber. Studies show that each of these nutrients can significantly reduce the risk of developing high blood pressure.
In addition, one study reviewed the results of eight studies. This study showed that consuming more legumes, including mung bean, lowers blood pressure in healthy adults and adults with high blood pressure.
mung bean can suppress enzymes that naturally raise blood pressure. Of course, the effect of these proteins on blood pressure in humans is still unknown.
6. Resistant starch and fiber in mung bean help maintain gastrointestinal health
mung bean contains various nutrients that are very useful for maintaining gastrointestinal health. It has fiber and a cup equivalent to 202 grams of cooked mung bean contains 15.4 grams of fiber. A more detailed explanation of the fiber in mung bean is that mung bean contains a type of soluble fiber called pectin. Pectin can help regulate bowel function by speeding up the movement of food in the gut.
On the other hand, mung bean, like other legumes, contains resistant starch. Resistant starch acts like soluble fiber; Both help nourish the gut bacteria. After feeding on the bacteria, the bacteria digest the resistant starch and convert it into short-chain fatty acids, especially butyric acid. Studies show that butyric acid can help maintain a healthy digestive tract in many ways. Butyric acid, for example, can nourish colon cells, boost gastrointestinal defenses, and reduce the risk of colon cancer.
In addition, the carbohydrates in mung bean appear to Carbohydrates in other legumes are easier to digest. Therefore, mung bean causes less bloating compared to other legumes.
7. The nutrients in mung bean can lower blood sugar
If high blood sugar is not treated , Can become a serious health problem. High blood sugar is one of the main symptoms of diabetes and is associated with some other chronic diseases. That's why health experts are urging people to keep their blood sugar in the right range to stay healthy.
Trigger contains a variety of nutrients that can help lower blood sugar. Slowly mung bean is rich in fiber and protein, which in turn helps blood sugar levels to rise slowly.
Animal studies show that the antioxidants vitexin and isovitoxin in mung bean can lower blood sugar and be effective Help with more insulin.
mung bean reduces weight by reducing appetite and increasing the feeling of satiety.
mung bean contains large amounts of fiber and protein that can help with weight loss. Studies show that fiber and protein can inhibit the release of hormones such as ghrelin, which stimulate hunger. In addition, further research has shown that these two nutrients increase the secretion of hormones that help create a feeling of satiety. YY peptide, glucagon-like peptide (GLP-1) and cholecystokinin are some of these hormones. Consumption Protein along with fiber reduces appetite. Less appetite means lower calorie intake and reduced calorie intake is a factor that is very effective in weight loss.
In one study, the results of 9 studies were examined. The study found that legumes made people feel fuller among the foods from which people eat their main food.
For example, people who ate legumes, including mung beans, ate On average, 31% more people who ate bread and pasta experienced satiety.
- Simple tricks to increase the appetite of malnourished children
9. Folic acid can help women have healthier pregnancies
Women are advised to eat more foods rich in folic acid during pregnancy, as folic acid is essential for improving fetal growth. But most women do not get enough folic acid, and a deficiency in this nutrient increases the risk of birth defects. A cup of 202 grams of cooked mung bean provides 80% of the daily requirement of acid Provides follicles. mung bean also contains large amounts of iron, protein and fiber, which women need most of these nutrients during pregnancy. It can cause inflammation. But consuming sprouted mung bean cooked does not have any side effects.
10. mung bean is versatile and you can easily add it to your diet.
mung bean is delicious and versatile And you can easily add it to your diet.
you can use mung bean in a variety of dishes, soups and salads instead of other legumes. The trigger has a sweet taste and fast cooking. you can cook mung bean in 20 to 30 minutes by boiling. Alternatively, you can use a pressure cooker to steam the mung bean in about 5 minutes.
you can also eat the sprouted mung bean cooked or raw. Of course, sprouted or roasted mung bean tastes better.
mung bean is rich in nutrients and compounds with antioxidant properties and can help maintain good health.
Consumption of mung bean can prevent heatstroke, help with gastrointestinal health, be effective in weight loss and lower bad cholesterol (LDL), blood sugar and blood pressure.
Since mung bean It is useful, tasty and versatile, it is recommended to add it to your diet.This article is for educational and informational purposes only. Be sure to consult a specialist before using the recommendations in this article. For more information, read the Digitica Magazine Disclaimer .