Yardlong Bean,(vegetable substitute for meat). One vegetable that is easy to find in traditional markets. Use of elliptic vegetables can be incorporated in a variety of cuisines.Starting from the pan-fried, fried chili wear, digulai, disayur nodes, for gado-gado, or pecel. It feels good and great again, have many benefits for our health. That's the beans.
Nutritional Content and Benefits for Health
Beans contain a variety of essential nutrients to your body, including:
Protein
Beans are good sources of protein, vitamin A, thiamin, riboflavin, iron, phosphorus, and potassium, and an excellent source for vitamin C, folate, magnesium, and manganese.
yordlong Beans nutritional content value per 100 g (3.5 oz) (raw)
Energy 196 kJ (47 kcal)
Carbohydrates 8 g
Dietary fiber 3.6 g0 g
fatProtein 3 g
Sources: USDA Nutrient database
The portion sizes are 100 grams of beans yardlong 47 calories, 0 grams total fat, 0 mg cholesterol, 4 mg sodium (0% daily value), 8 grams of total carbohydrate (2% daily value), and 3 grams of protein (5% daily value ). There are also 17% DV vitamin A, 2% DV iron, 31% DV vitamin C, and 5% DV of calcium. (Percent daily values based on 2000 calorie diet daily value of the individual may be higher or lower depending on individual caloric needs. .
The bean to be one good source of vegetable protein to meet protein needs of our bodies every day.
Vitamin B Complex
In every 100 grams of boiled chickpeas contains 146 mcg of folate (37% requirement); 0.2 mg thiamin (14% requirement), 0.1 mg vitamin B6 (5% requirement), 0.1 mg of riboflavin (4% requirement); 0.4 mg pantothenic acid (4% requirement), and 0.6 mg niacin (3% requirement). Various vitamin B complex contained in the beans is an essential nutrient for our bodies. In general, vitamin B complex have important functions in energy production and nerve function in our bodies, so that vitamin B deficiency is usually characterized by fatigue and lack of energy.
Mineral
Beans are also rich in various minerals, which are useful for:
Magnesium. Every 100 grams of boiled beans contain 98 mg of magnesium (25% requirement), in which this mineral is essential for healthy bones and teeth, nerve and muscle function, and enzyme activity in the body.
Manganese. Every 100 grams of boiled beans also contain 0.5 mg of manganese (24% requirement). Manganese is essential for enzyme activity, as well as for the metabolism of carbohydrates and healthy joints.
Phosphorus. Every 100 grams of boiled chickpeas contains 181 mg of phosphorus (18% requirement), which is also important for energy production, as well as the formation of bones and teeth.
Iron. Every 100 grams of boiled beans contain 2.6 mg of iron (15% requirement). Iron is an essential component for the formation of enzymes for a variety of chemical reactions in the body, as well as the formation of the main component of red blood cells and muscle cells.
Copper. Every 100 grams of boiled beans contain 0.2 mg of copper (11% requirement). Copper is important for healthy skin, jugameningkatkan resistance to stress and disease.Potassium or Kalium.Tiap 100 grams of boiled chickpeas contains 315 mg of potassium (9% requirement), which is important for nerve and muscle function.
Zinc. Every 100 grams of boiled beans contain 1.1 mg of zinc or zinc (7% requirement). Zinc is a component of enzymes that play a role in the formation of red blood cells and bone.
Calcium. Every 100 grams of boiled beans contain 42 mg of calcium (4% requirement). Calcium is a mineral essential for formation of bones and teeth healthy and strong, also for nerve and muscle function is optimal.Selenium. Every 100 grams of boiled beans contain 2.8 mcg of selenium (4% requirement), in which the mineral selenium is essential for the synthesis of the enzyme, also act as antioxidants to fight free radicals in our bodies.
Fiber. Beans are vegetables that are rich in fiber. In every 100 grams of boiled beans, there are 4 grams of fiber content reaches 15% or fulfill our daily fiber requirement.
The fiber in beans is available in the form of pectin, a soluble fiber, so it is good to help keep blood sugar within normal levels, as well as for normal fat metabolism.
From various sources,
Types of vegetable substitute for meat
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