Mengapa Kacang Hijau ?: Manfaat Berbasis Bukti, Nutrisi, Dan Resep

2024 Pengarang: Cecilia Ryder | [email protected]. Terakhir diubah: 2023-12-17 14:21

Kacang hijau atau green gram dikenal karena sifat antioksidannya. Kacang ini bisa diberikan kepada bayi dan orang dewasa - termasuk penderita diabetes dan hipertensi. Mereka juga kaya serat, mineral, flavonoid, dan asam fenolik.

Baca artikel ini untuk mengetahui manfaat kesehatan dari kacang hijau, kandungannya, dan siapa yang tidak boleh mengonsumsinya. Geser ke atas!

Daftar Isi

• Lebih Banyak Tentang Kacang Hijau
• 7 Manfaat Kacang Hijau
• Profil Gizi Dan Biokimia Kacang Hijau
• Cara Memasak Dengan Kacang Hijau
• Apakah Kacang Hijau Memiliki Efek Samping Atau Risiko?
• Tindakan Pencegahan Apa yang Harus Anda Lakukan Saat Menggunakan Kacang Hijau?

Lebih Banyak Tentang Kacang Hijau

Kacang hijau (Vigna radiata) adalah kacang hijau zaitun kecil dari famili legum / buncis (Leguminosae). Tanaman ini asli dari tanah hangat India. Kacang ini juga populer dengan sebutan green gram atau golden gram dan ditanam sebagai tanaman pakan dan hijauan hewan (1), (2).

Kacang hijau dan kecambahnya banyak digunakan dalam salad segar di India, Cina, Bangladesh, Asia Tenggara, dan negara-negara barat. Penghargaan diberikan kepada profil gizi seimbang mereka.

Kacang ini tinggi di protein, karbohidrat, diet serat, dan biokimia aktif. Mereka adalah sumber terbaik asam amino, pati tumbuhan, dan enzim (1), (2).

Jadi, memakannya dikenal untuk melancarkan pencernaan, terutama di musim panas. Aktivitas antioksidan kacang hijau memainkan peran penting dalam mengatasi infeksi, peradangan, dan stres kimiawi di tubuh Anda (1), (2).

Ingin tahu lebih banyak tentang manfaat kacang-kacangan kecil ini? Lihat bagian selanjutnya!

7 Manfaat Kacang Hijau

Dengan protein tinggi dan kecerdasan antioksidannya, kacang hijau dapat membantu melawan diabetes dan penyakit jantung. Mereka juga dapat mencegah serangan panas dan demam. Studi juga menunjukkan sifat antikanker dari legum ini.

1. Memiliki Aktivitas Antioksidan

Protein dan polifenol dalam biji, kecambah, dan kulit kacang hijau menunjukkan aktivitas antioksidan yang potensial. Mereka dapat mengais radikal bebas - seperti ion peroksida dan superoksida - dalam tubuh Anda (1).

Vitexin dan isovitexin adalah komponen antioksidan utama yang ditemukan dalam kacang hijau. Kacang hijau memiliki efek antioksidan tertinggi saat berkecambah. Aktivitas antioksidan kacang hijau dikatakan sekitar 195% dari vitamin C (100 g kacang hijau = 1462 mg vitamin C) (1).

Yang terpenting, ekstrak kacang hijau memiliki aktivitas antioksidan yang jauh lebih tinggi daripada ekstrak kedelai. Oleh karena itu, mereka berpotensi mencegah beberapa penyakit kronis (seperti kanker) yang disebabkan oleh akumulasi radikal bebas (1).

2. Dapat Mencegah Serangan Panas

Heatstroke ditandai dengan dehidrasi dan iritabilitas. Ini bisa jadi akibat asupan cairan yang tidak memadai dan kehilangan air / cairan yang berlebihan melalui keringat. Pengembangan penting lain selama musim panas adalah build-up dari spesies oksigen reaktif (ROS) dalam tubuh Anda (3).

Hal ini terjadi karena musim panas menuntut tingkat metabolisme yang tinggi untuk memenuhi kebutuhan tubuh Anda dan memaksimalkan hasil energi. Peristiwa ini pada akhirnya menyebabkan ketidakseimbangan kimiawi (3).

Mung flavonoid, termasuk vitexin, menghilangkan stres kimia dan mengurangi tingkat peradangan. Inilah sebabnya mengapa orang Cina biasa minum sup kacang hijau selama musim panas (1), (3).

3. Dapat Menjaga Kadar Kolesterol Dan Kesehatan Jantung

Protein dalam legum yang berkecambah membantu dalam mengontrol metabolisme lipid. Kacang hijau kecambah dan biji berkecambah yang dikemas dengan protein tersebut. Kacang-kacangan ini mengurangi total kolesterol dan LDL (jahat) kolesterol tingkat di sistem anda (4).

Kacang hijau yang dimasak dan kacang hijau utuh juga menunjukkan efek penurun lipid yang serupa. Mereka mencegah lipid deposisi / akumulasi di hati, jantung, dan pembuluh darah. Efek antioksidan menghalangi radikal bebas bekerja pada akumulasi kolesterol di organ-organ ini (4).

Dengan demikian, kacang hijau dapat melindungi Anda dari penyakit kardiovaskular (seperti aterosklerosis). Selain itu, satu cangkir mentah, kacang hijau tumbuh memiliki sekitar 155 mg dari potasium. Itulah sebabnya sekitar 600 mg / kg peptida hijau dapat menurunkan tekanan darah sistolik pada hewan. Studi ini menunjukkan bagaimana kacang hijau mengatur hipertensi dan menjaga kesehatan jantung (1), (4).

4. Dapat Meningkatkan Pencernaan Dan Kesehatan Usus

Kacang hijau mengandung banyak serat tidak larut, protein, dan karbohidrat kompleks. Nutrisi ini meningkatkan pertumbuhan bakteri 'baik' di usus Anda. Studi telah melaporkan peningkatan jumlah Bacteroidetes - kelas bakteri yang mencegah obesitas (5), (6).

Selain itu, kacang hijau mengurangi rasa kembung dan mudah dicerna. Karena itu, mereka bagus untuk anak - anak. Anda dapat menggunakan kacang ini untuk menyiapkan suplemen makanan untuk bayi yang sedang disapih karena mengandung nutrisi tinggi dan bebas alergen (5).

However, these beans also contain anti-nutrients like phytic acid that interfere in the absorption of minerals and other nutrients. Eating cooked or sprouted mung beans may solve this problem (5).

5. May Help In Managing Diabetes

Due to their low glycemic index, mung beans are one of the most recommended foods for people with diabetes. They are composed of complex carbohydrates and fiber that take longer to digest. This means eating these beans will not cause sudden spikes in your blood glucose levels (7).

Clinical trials have established that mung bean extracts enhance glucose tolerance and insulin sensitivity in subjects. They may also trigger the regeneration of insulin-producing cells (ß-cells) in the pancreas (7), (8).

The active molecules suppressed the inflammation of the pancreas and other vital organs in these patients. Moreover, the antioxidants in mung beans eliminate free radicals that worsen such inflammatory diseases (7).

Trivia Time

• Mung beans may have anti-obesity effects as they can regulate lipid production and fat accumulation in your body (9).
• Mung bean extracts also tone down inflammation, which may induce obesity in some cases. However, there is no consistency in such reports (9).
• Since they are rich in folate, potassium, iron, and other necessary micronutrients, pregnant and nursing women may enjoy mung beans. However, several studies advise against it (10).
• If not cleaned well, mung bean sprouts may develop fungal and bacterial growth. The presence of anti-nutrients could be another reason to avoid these beans during such sensitive phases (10). Storing mung sprouts in a warm, moist environment may induce fungal growth. Hence, they need to be either steamed or kept in refrigerator in an airtight container.
• These legumes regulate cholesterol metabolism and accumulation, particularly in your liver. Mung bean phytochemicals can prevent fibrosis and liver injury in people with high cholesterol and heart disease (11).
• Scientists claim that mung bean antioxidants may lower the risk of liver, breast, and intestinal cancers. They may slow down the rate of proliferation of cancer cells. They may also reduce the inflammation and tissue damage caused by tumorigenesis (5).
• The Chinese eat noodles made from mung bean starch called cellophane or glass noodles. These noodles are transparent, dehydrated strands that do not need to be boiled to rehydrate. Glass noodles are low in fat and high in carbs, minerals, and proteins. Hence, they are an interesting replacement for rice/flat noodles.

6. Exert Antimicrobial Effect

The polyphenols extracted from mung beans possess both antibacterial and antifungal activities. Mung seed proteins, like mungin, kill various fungi like Fusarium solani, Fusarium oxysporum, Coprinus comatus, and Botrytis cinerea (1).

Certain bacterial strains, including Staphylococcus aureus and Helicobacter pylori, have also been found to be susceptible to these proteins. Mung bean enzymes break down the cell walls of these microbes and prevent them from inhabiting your gut, spleen, and vital organs (1).

You can, therefore, use their extracts to increase the shelf life of your food. They not kill microbes but also act as meat tenderizers (12).

7. Have Anti-inflammatory Effects

Polyphenols, such as vitexin, gallic acid, and isovitexin, reduce inflammation in your body. Animal cells treated with these active molecules had reduced levels of inflammatory compounds (interleukins and nitric oxide) (1).

Mung bean coat flavonoids work towards increasing the production of anti-inflammatory compounds in your body. Thus, these legumes may be effective against inflammatory disorders like diabetes, allergies, and sepsis (1), (13).

Germinated and fermented mung bean extracts are reported to have higher anti-inflammatory and antioxidant activity. They also contain pain-controlling neurotransmitters (gamma-aminobutyric acid [ GABA]) that help in treating pain and swelling (edema) in the inflamed areas (13).

The nutritional and biochemical composition of mung beans are responsible for their amazing properties. Find out the contents of mung seeds, coat, and sprouts in the next section.

Nutritional And Biochemical Profile Of Mung Beans

Nutrient	Unit	1 cup = 104.0g
Proximates
Water	g	94.02
Energy	kcal	31
Energy	kJ	131
Protein	g	3.16
Total lipid (fat)	g	0.19
Ash	g	0.46
Carbohydrate, by difference	g	6.18
Fiber, total dietary	g	1.9
Sugars, total	g	4.3
Minerals
Calcium, Ca	mg	14
Iron, Fe	mg	0.95
Magnesium, Mg	mg	22
Phosphorus, P	mg	56
Potassium, K	mg	155
Sodium, Na	mg	6
Zinc, Zn	mg	0.43
Copper, Cu	mg	0.171
Manganese, Mn	mg	0.196
Selenium, Se	µg	0.6
Vitamins
Vitamin C, total ascorbic acid	mg	13.7
Thiamin	mg	0.087
Riboflavin	mg	0.129
Niacin	mg	0.779
Pantothenic acid	mg	0.395
Vitamin B-6	mg	0.092
Folate, total	µg	63
Folate, food	µg	63
Folate, DFE	µg	63
Choline, total	mg	15
Carotene, beta	µg	6
Carotene, alpha	µg	6
Cryptoxanthin, beta	µg	6
Vitamin A, IU	IU	22
Vitamin K (phylloquinone)	µg	34.3
Lipids
Fatty acids, total saturated	g	0.048
Fatty acids, total monounsaturated	g	0.023
Fatty acids, total polyunsaturated	g	0.06
Cholesterol	mg	0
Phytosterols	mg	16
Amino Acids
Tryptophan	g	0.038
Threonine	g	0.081
Isoleucine	g	0.137
Leucine	g	0.182
Lysine	g	0.173
Methionine	g	0.035
Cystine	g	0.018
Phenylalanine	g	0.122
Tyrosine	g	0.054
Valine	g	0.135
Arginine	g	0.205
Histidine	g	0.073
Alanine	g	0.103
Aspartic acid	g	0.498
Glutamic acid	g	0.167
Glycine	g	0.066
Serine	g	0.034
Flavonols
Kaempferol	mg	0.3
Quercetin	mg	0.2
Isoflavones
Daidzein	mg	0.06
Genistein	mg	0.08
Total isoflavones	mg	0.1
Coumestrol	mg	0.97

Source: USDA

Mung beans contain about 20–24% protein, 50–60% carbohydrates, and a significant amount of fiber and micronutrients. They also have a rich and balanced biochemical profile.

Several chemical analyses have identified flavonoids, phenolic acids, and phytosterols in various parts of the mung bean (1).

Flavonoids: Vitexin, isovitexin, daidzein, genistein, prunetin, biochanin A, rutin, quercetin, kaempferol, myricetin, rhamnetin, kaempferitrin, naringin, hesperetin, delphinidin, and coumestrol.

Phenolic acids: Hydroxybenzoic acid, syringic acid, vanillic acid, gallic acid, shikimic acid, protocatechuic acid, coumaric acid, cinnamic acid, ferulic acid, caffeic acid, gentisic acid, and chlorogenic acid.

These phytochemicals work together to eliminate the free radicals and tone down inflammation in your system.

Doesn’t that make mung beans a mandatory addition to your diet?

It takes very little time to cook these beans. Why don’t you start with this simple but difficult-to-resist recipe?

How To Cook With Mung Beans

Mung And Quinoa Mega-meal Bowl

What You Need

• Olive oil: 4 tablespoons
• Celery: 1 head cut into ½-inch segments
• Garlic: 1 large clove, very thinly sliced
• Red chili flakes: ½ teaspoon
• Ground ginger: ½ teaspoon
• Turmeric: ½ teaspoon
• Smoked paprika: 2 teaspoons
• Dill leaves: A handful, chopped
• Mung beans: 2½ cups, cooked
• Quinoa: 1 cup, cooked
• Water: 1/2-3/4 cup, or as much as needed
• Fine-grain sea salt: to taste
• Skillet/pan: large-sized

(You can also top this bowl with bell peppers, green olives, roasted cherry tomatoes, pickled red onions/shallots, and chicken.)

Let’s Make It

1. Heat the oil in the pan over medium-high heat.
2. Toss in the celery pieces and sprinkle some salt.
3. Cook for 10-15 minutes or until the celery starts to turn brown and caramelize. Stir every few minutes.
4. Add the chopped garlic, chili flakes, ginger, turmeric, and paprika.
5. Cook, constantly stirring, for another minute or until the spices are fragrant.
6. Add the mung beans, quinoa, dill leaves, and 1/2-3/4 cup of water or enough to keep the mixture moist.
7. Toss and stir the contents well for 1-2 minutes to combine the flavors.
8. As a final touch, add a dollop of lightly salted yogurt to each bowl. This step is optional.
9. Serve hot with braised/pan-fried chicken/meat/eggs/cottage cheese. Cold dips go very well with this meal bowl.

This will leave you full and fueled up for a long day!

You can also make keto and vegan versions of this recipe. They taste equally refreshing.

Should you worry about any adverse effects from these legumes? Like other legumes, are mung beans linked to any disorders? Keep reading for answers!

Do Mung Beans Have Any Side Effects Or Risks?

Very little or no information is available about the safety of mung beans. They contain anti-nutrients and estrogen-like phytosterols that could harm your body. But researchers have not raised any questions about its side effects.

However, do not presume them to be safe.

The US FDA says anyone with a weakened immune system should avoid eating raw sprouts of any kind. Mung bean, alfalfa, clover, and radish sprouts fall in this category (14).

Pregnant women, children, the elderly, and people with food allergies are suggested to stay away from such sprouts (14).

The sprouts may carry pathogenic bacteria (E.coli, Salmonella). Unhygienic harvest and storage conditions favor their growth.

If eaten raw or half-cooked, mung beans may cause diarrhea, vomiting, and food poisoning.

What should you do to prevent such reactions? What practices should you follow?

What Precautions Should You Take When Using Mung Beans?

If you are having sprouted mung beans or bean sprouts, here are a few things you should keep in mind (14):

• Buy only sprouts kept at refrigerator
• Select crisp-looking sprouts with the buds attached.
• If you find musty-smelling, dark, or slimy-looking sprouts, discard them. Report it to the store authorities.
• A better option is to refrigerate sprouts at home. Store at a temperature of 40°F or below.
• Rinse mung bean sprouts thoroughly with water before use to remove surface dirt and grime. Do not use soap or other detergents.
• Wash your hands with warm water and soap before and after handling raw food to prevent the transfer of food molds/bacteria.

Cooking mung beans thoroughly is safer as heat and condiments kill dangerous bacteria. Choose the right kind of mung bean/sprouts. Process them with care and attention before consuming them.

In Summary

Mung beans are a natural source of fiber, essential amino acids, minerals, and phytochemicals. They have potent antioxidant, anti-inflammatory, digestive, antidiabetic, and anticancer properties.

Mung bean flavonoids, phenolic acids, and minerals are responsible for these health benefits. Add them to your soups, salads, and main course dishes. Make it a point to eat at least 1 cup of mung beans (or any other legume) per day.

Maintain strict hygiene while handling them to avoid undesirable effects. If you have any queries and suggestions related to mung beans, leave them in the comments section below. We will get back to you.

Sampai waktu berikutnya, nikmati keajaiban "mung" dalam makanan Anda!

14 sumber

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