Yardlong Beans review | 79 facts and highlights

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Home > Legume comparison > Yardlong Beans

66points

Yardlong Beans

Yardlong Beans

©KKristie

Why is Yardlong Beans better than the average?

  • Protein per 100g?24.33gvs22.9g
  • Thiamin?0.89mgvs0.62mg
  • Saturated fatty acids per 100g?0.34gvs0.65g
  • Carbohydrates per 100g?61.91gvs51.8g
  • Iron per 100g?8.61mgvs6.34mg
  • Magnesium per 100g?338mgvs179.27mg
  • Phosphorus per 100g?559mgvs373.19mg
  • Zinc per 100g?3.5mgvs3.11mg

General values

1.protein per 100g

24.33g

Proteins are essential for a healthy, balanced diet. The recommended daily dose is 0.8-1g of protein per 1 kg of body weight.

2.fiber per 100g

Dietary fiber, also called roughage, is present in plants, in soluble or insoluble form. Eating fruits, vegetables and whole grains rich in fiber helps the digestion process.

3.energy (kJ) per 100g

1452kJ

The amount of food energy in kiloJoules (kJ) per 100g. The minimum daily requirement is approximately 7,500 kJ (according to the Food and Agriculture Organization of the United Nations).

4.saturated fatty acids per 100g

Saturated fats are the unhealthy fatty acids that produce bad cholesterol and increase the risk of strokes and heart attacks. They come in high amounts from meat and dairy products.

5.monounsaturated fatty acids per 100g

A form of unsaturated fat with one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

6.polyunsaturated fatty acids per 100g

A form of unsaturated fat with more than one double bond in its structure. Unsaturated fats are usually healthy fatty acids, increasing good cholesterol and decreasing bad cholesterol.

7.energy (kcal) per 100g

347kcal

The amount of food energy in kilocalories (kcal) per 100g. The minimum daily requirement is approximately 1,800 kcal (according to the Food and Agriculture Organization of the United Nations).

8.genistein per 100g

Unknown. Help us by suggesting a value.

Genistein is phytoestrogen found in plants. It helps regulate cholesterol levels and contributes to maintaining a healthy bone structure.

9.coumestrol per 100g

Unknown. Help us by suggesting a value.

Coumestrol has anti-estrogen properties and can affect all organs that are regulated by the hormone estrogen.

Sugars

1.glycemic index (GI)

Unknown. Help us by suggesting a value.

The glycemic index (GI) is used to measure how much foods affect blood sugar levels. Foods can be low, medium, or high-glycemic foods and are ranked on a scale of 0–100. The lower the GI of a specific food, the less it should affect blood sugar levels.

2.carbohydrates per 100g

61.91g

Carbohydrates are composed of carbon, oxygen and hydrogen, and are divided in 4 groups: oligosaccharides (glycose), monosaccharides and disaccharides which are sugars and serve as a quick source of energy, while polysaccharides, like starches serve for storing energy.

3.starch per 100g

Unknown. Help us by suggesting a value.

Starch is a complex carbohydrate that is broken down into glucose, the main source of energy.

4.sucrose per 100g

Unknown. Help us by suggesting a value.

Sucrose, also known as table sugar, is composed out of glucose and fructose. Sucrose is rich in calories, but doesn’t have a high nutritional value.

5.glucose per 100g

Unknown. Help us by suggesting a value.

Glucose, also known as blood sugar, is the main source of energy.

6.fructose per 100g

Unknown. Help us by suggesting a value.

Fructose, also called fruit sugar, is a monosaccharide which is absorbed directly into the bloodstream. Consuming too much fructose can cause high blood pressure.

7.maltose per 100g

Unknown. Help us by suggesting a value.

Maltose is a type of sugar (disaccharide) which helps regulate digestion due to its antimicrobial properties.

8.galactose per 100g

Unknown. Help us by suggesting a value.

Galactose is one of the monosaccharides found in lactose. It is less sweet than glucose and contributes to the proper functioning of the immune system.

9.sugars (total) per 100g

Unknown. Help us by suggesting a value.

The total amount of sugars, including glucose, fructose, galactose, sucrose, lactose, maltose, and trehalose. A sugar-heavy diet can cause metabolic dysfunctions.

Minerals

1.potassium per 100g

1157mg

Potassium is a mineral that helps muscles contract, regulates the fluid balance in the body, helps maintain a normal blood pressure and kidney health.

2.copper per 100g

0.88mg

Copper is an essential trace mineral that helps in the formation of collagen and elastin, which are essential for tissue and bone integrity.

3.calcium per 100g

Calcium is a mineral which is very important for bone health. The recommended daily dose for adults is approximately 1000mg.

4.iron per 100g

8.61mg

Iron is found in hemoglobin, which represents approximately 2 thirds of the body’s iron reserve.

5.magnesium per 100g

Magnesium is an important mineral for bone development and helps the proper functioning of various metabolic processes, like activating the enzymes that help in energy production.

6.phosphorus per 100g

Phosphorus is the second most abundant mineral found in the human body, after calcium. It helps cellular reproduction and contributes to the growth and repair of tissues.

7.zinc per 100g

Zinc plays an important part in cell division and in strengthening the immune system.

8.manganese per 100g

1.59mg

Manganese is a trace mineral that assists in bone formation, skin integrity and assists the enzymes that control blood sugar.

9.selenium per 100g

Selenium is an important mineral with antioxidant properties. It helps the body’s detoxification system and strengthens the immune system.

Vitamins

1.vitamin C per 100g

Also known as ascorbic acid and L-ascorbic acid, vitamin C helps strengthen the immune system and is commonly used to prevent viral infectious diseases.

2.vitamin B6 per 100g

0.37mg

Vitamin B6 (pyridoxine) is needed for the production of the neurotransmitters serotonin and norepinephrine. It’s essential for absorbing vitamin B12 and takes part in the production of red blood cells, various cells of the immune system and in the formation of myelin, which protects nerve cells from damage.

3.niacin

2.16mg

Niacin or vitamin B3 aids the body by lowering cholesterol and triglycerides (fat). Like other vitamins from the B complex series, it also helps convert carbohydrates into glucose.

4.riboflavin

0.23mg

Ribolflavin (vitamin B2) is one of the most important vitamins from the B complex series. It is necessary for breaking down carbohydrates and for processing amino acids and fats.

5.pantothenic acid

1.56mg

Pantothenic acid (vitamin B5) contributes to lowering cholesterol and triglycerides (fat) in the body. Like all B vitamins, it is involved in the conversion of carbohydrates into glucose. It also contributes to maintaining the health of the nervous system.

6.folate

Folate (vitamin B9), a natural form of folic acid, helps maintain proper brain function. It is crucial during infancy, adolescence and pregnancy, as it helps in the production of genetic material, and is important in the development of cells and tissues.

7.thiamin

0.89mg

Thiamin (vitamin B1) assists the body’s cells change carbohydrates into energy. It is commonly found in grain-based foods like bread and cereals.

8.vitamin A (RAE) per 100g

Vitamin A is a fat-soluble vitamin that is primarily important for maintaining healthy vision. It also acts as an antioxidant and is important for the health of teeth, bones, soft tissues and skin. RAE (Retinol Activity Equivalent) is the unit of measurement the scientific community prefers.

9.vitamin A (IU) per 100g

Vitamin A is a fat soluble vitamin that comes in various forms. It is primarily important in maintaining healthy vision and the development of bones, soft tissues and skin. IU (International Units) is the unit of measurement that almost all food labels use.

Amino acids

1.isoleucine per 100g

Isoleucine is an essential amino acid, important for the the synthesis of hemoglobin, the regulation and stabilization of blood sugars and energy levels, and tissue repair.

2.leucine per 100g

Leucine is an essential amino acid for adipose, muscle and liver tissues. It stimulates protein synthesis, protecting muscles from stress and is important for regulating blood sugar and stimulating insulin release, which is important for building muscles.

3.lysine per 100g

Lysine is an essential amino acid that helps the body absorb calcium and has a crucial role in collagen formation.

4.methionine per 100g

Methionine is an essential amino acid that plays an important role in synthesizing other proteins, forming cartilage tissues, dissolving fat and reducing fat in the liver. It has an anti-inflammatory and pain relieving effect and strengthens hair and nail structure.

5.arginine per 100g

Arginine is important for body processes like wound healing, assisting the kidneys in removing waste products, maintaining immune system and hormone function, and assisting in the dilation and relaxation of arteries.

6.threonine per 100g

Threonine is an essential amino acid that helps promote normal growth of the body. It also helps various systems in the body like cardiovascular, liver, nervous and immune system.

7.tryptophan per 100g

Tryptophan is an essential amino acid that the body needs for growth, for creating the sleep hormone melatonin, the neurotransmitter serotonin and for the synthesis of vitamin B3.

8.histidine per 100g

Histidine, an essential amino acid, helps to maintain myelin sheaths, which is mainly needed to protect nerve cells, helps to remove heavy metals from the system, to promote lung health, lower blood pressure and protect the body from radiation damage.

9.cystine per 100g

Cystine is a non-essential amino acid that helps proteins in maintaining their structure. It also supports tissue formation and is necessary for the body to produce glutathione to remove toxins from the liver.

Antioxidants

1.formononetin per 100g

Unknown. Help us by suggesting a value.

Formononetin has an estrogen-like effect and is abundant in plants and herbs, particularly in beans and soy.

2.daidzein per 100g

Unknown. Help us by suggesting a value.

Daidzin is an isoflavone compound found in vegetables and legumes, especially soy and soybeans. It stimulates the formation of bone mass and helps regulate estrogen levels.

3.glycitein per 100g

Unknown. Help us by suggesting a value.

Glycitein is an antioxidant and acts as a weak estrogen. Comes from soy food products.

4.kaempferol per 100g

Unknown. Help us by suggesting a value.

Kaempferol is a bioflavonoid found in many plants. It has antioxidant properties and is currently being used in cancer research, as it is thought to reduce the risk of various cancers.

5.quercetin per 100g

Unknown. Help us by suggesting a value.

Quercetin is a bioflavonoid found in many plants and grains, known for its positive effects on the immune system and for its antioxidant properties. It often used in treating allergies.

Which are the best legumes?

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