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Apart from red beans, soybeans, peanuts, have you tried eating tolo beans or cowpea ? Yes, these nuts are often found in dishes such as chili fried krecek, various curries, or also a mixture for snacks along with glutinous rice and grated cassava. Beans whose real name is Vigna unguiculata These include nuts that are easy to grow, have a delicious taste, and last but not least, are rich in nutrients. Here are the benefits of tolo nuts that you should know.
Peanuts, which have many nicknames, sometimes call it tolo, cowpea, dadap or even kebo beans are very easy to find in Indonesia and in Asian countries. Usually these beans are sold in dry form so they need to be processed by soaking them in water before cooking. After soaking and expanding, the beans are then cooked and cooked in a mixture of vegetables or traditional snacks. These nuts have various nutritional components that are very important for the following body.
Protein
The most important benefit of tolo beans is their protein content. Taro beans are a good source of vegetable protein, especially for people who don't eat meat. Protein is a nutrient that is very important to support the body's needs, including building muscle, forming skin tissue, hair and nails. Protein is also responsible for replacing damaged body tissue.
Protein intake for adults is said to be sufficient if at least 62-65 grams of protein per day for men have been met, and 56-57 grams of protein per day for women. About 100 grams of tolo beans in the Indonesian food composition data issued by the Indonesian Ministry of Health provides 24.4 grams of protein. That means, about 40% of the body's protein needs can be met with tolo beans.
Zinc
Taro beans are also an excellent source of zinc from a plant-based product. Zinc is one of the essential minerals that the body needs, even though the amount of zinc needed is not much in the body. Reporting from the Medical News Today page, zinc functions to activate T cells which play an important role in the immune system.
That is why if you are deficient in zinc, the immune system will decrease and get sick easily. Zinc is also needed to maintain fertility, especially in men. Zinc deficiency is associated with decreased sperm quality.
The average adult needs about 10-13 mg of zinc per day. Taro beans can help meet zinc needs by providing about 6.1 mg of zinc in 100 grams of boiled tolo beans. Therefore, almost half of your zinc needs can be met by consuming tolo nuts.
Folate
Eating about one full cup of tolo nuts provides 52 percent of the recommended daily intake of folate. Folate has an important role in creating genetic material, namely the genes in every living thing and will be passed on to their children.
That's why folate is so important during the growing period. Folate must always be fulfilled during adolescence until later pregnancy. Women who get adequate intake of folate before becoming pregnant, and during the early months of pregnancy, lower their risk of birth defects.
At all ages and circles, folate is also needed to produce enough red blood cells to prevent anemia.
Calcium
Taro beans are a plant-based food that is high in calcium. In the Indonesian Ministry of Health's Indonesian food composition data, 100 grams of dried tolo beans that are widely sold in the market contain 481 mg of calcium. This amount can meet up to almost half the nutritional requirement of calcium for adults of 1,000 mg of calcium per day.
Taro beans can be used as a substitute for other sources of calcium to increase the variety of daily food, not only from anchovy, rice or milk. Calcium is needed by the body to maintain strong bones and teeth. In addition, calcium is also needed by the heart, muscles and nerves to function properly.
Fiber
One of the health benefits of tolo beans is the fiber composition. Fiber is a substance that helps smooth the digestive system, prevents constipation and also symptoms of irritable bowel syndrome. It also helps maintain cholesterol levels in the bloodstream and reduces your risk of developing heart disease.
In addition, these fibrous foods can make the stomach feel full faster because they are processed slowly in the body and are very important for weight control.
Low fat
Another benefit of tolo nuts is their low fat content. For those of you who are on a low-fat diet and are losing weight, tolo nuts can be used as a healthy snack and also a mixture in your vegetables. In 100 grams of boiled tolo beans contain only 1.1 grams of fat.
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