12 MA UBWINO A BENGAL GRAM (NYEMBA ZAKUDA ZAKUDA KAPENA GARBANZO NYEMBA) ZAUMOYO - PAMPEREDPEOPLENY.COM

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Kunyumba Zaumoyo Zakudya zabwino Nutrition oi-Amritha K Wolemba Amritha K. pa Meyi 13, 2020

Gramu ya Bengal, yomwe imadziwikanso kuti 'black chana' kapena nyemba za garbanzo ndi gawo labwino kwambiri la banja la chickpea. Mutha kuzidziwa ngati chana dal, chinthu chofunikira kwambiri mu zakudya zaku India. Nyemba zofiirira zakuda ndi nkhokwe yosungira mthumba, chifukwa cha mndandanda waukulu wazopindulitsa zomwe zimaphatikizira. Sayansi wotchedwa Cicer arietinum L., Bengal gram ndiopatsa thanzi kwambiri, imakhala ndi kununkhira komanso fungo labwino, imakoma modabwitsa ndipo imachedwa kugaya [1] .

Imodzi mwa nyemba zoyambirira zomwe ziyenera kulimidwa, mbewu za Bengal gram ndizocheperako ndipo zimakhala ndi malaya amdima wakuda. Mphodzawo ndi wachikasu ndipo amakhala mosabisa mbali imodzi komanso kuzungulira mbali inayo. Mbewuzo zimalimidwa kwambiri ku India, nyembazo zimapezekanso ku India, Bangladesh, Pakistan, Iran ndi Mexico.

Gulu la Bengal limakhala ndi fiber, zinc, calcium, protein ndi folate. Ndi mafuta ochepa ndipo amathandiza kutsitsa cholesterol. Ndiwothandiza kwa odwala matenda ashuga, popeza ali ndi index yotsika kwambiri ya hypoglycemic [ziwiri] . Kaya mumawotcha ndi ufa kuti mupange sattu kapena mukupera mu mawonekedwe owoneka bwino kuti mupange besan, gramu ya Bengal imakonda modabwitsa mwanjira iliyonse yomwe imatipangitsa kukhala athanzi tsiku lililonse.

Pitirizani kuwerenga kuti mudziwe ubwino wa gramu yodabwitsa ya Bengal, kuti mupange kukhala ndi mbale yake pachakudya chanu chotsatira.

Mtengo Wabwino Wa Bengal Gram

Ma calories mu gramu ya Bengal amakhala 139 kcal. Magalamu 100 a Bengal ali ndi pafupifupi

23 magalamu okwana chakudya

2.8 magalamu mafuta onse

7.1 magalamu mapuloteni [3]

Mamiligalamu 246 a sodium

Makilogalamu 40 calcium

60 milligrams chitsulo

875 milligrams potaziyamu

Mamiligalamu 20 vitamini A.

Ubwino Waumoyo Wa Bengal Gram

Ubwino wophatikizira chana wakuda pazakudya zanu za tsiku ndi tsiku ulibe malire. Kafukufuku wosiyanasiyana awulula kuti gramu ya Bengal siyothandiza thupi lanu komanso malingaliro anu. Tiyeni tidziwe zina mwazabwino zabwino zoperekedwa ndi Bengal gram.

1.Kulimbikitsa mphamvu

Chimodzi mwamaubwino odziwika bwino a gramu ya Bengal ndikumatha kukulitsa mphamvu zonse mthupi lanu. Mapuloteni opezeka mu gramu ya Bengal amathandizira kukulitsa mphamvu yanu. Amino acid Methionine mu Bengal gram imathandizira magwiridwe antchito a cell omwe amakhudza kwambiri mphamvu zonse. Nthendayi imalimbitsa minofu yanu ndi mphamvu, kukonza magwiridwe antchito amthupi lanu [4] .

2. Imaletsa matenda ashuga

Nyemba za banja la chickpea zimadziwika kuti zimakhala ndi fiber yambiri. Kafukufuku wasonyeza momwe zakudya zopatsa mphamvu zimatha kukhudzira anthu omwe ali ndi matenda ashuga, makamaka mtundu wa 1 ndi mtundu wa 2. Zakudya zamtundu wazakudya zimathandizira kuyamwa kwa shuga, komanso kukhala ndi mulingo woyenera wama insulin ndi milingo ya shuga [5] .

3. Zimasintha chimbudzi

Zomwe zili mu gramu ya Bengal zimathandizira kukonza kagayidwe kanu ka zakudya pokonza chimbudzi ndi kupewa kudzimbidwa. Kugwiritsa ntchito gramu ya Bengal nthawi zonse kumathandizira kuthana ndi zovuta zokhudzana ndi chimbudzi monga kusanza, kutsegula m'mimba, kudzimbidwa ndi dyspepsia [6] . Momwemonso, wowuma womwe uli mu Bengal gram umagwirizana poletsa kuyambika kwa kudzimbidwa. Mankhwala a phytochemicals omwe amatchedwa saponins (anti-oxidants) amathandizira kuchitapo kanthu pokhala ndi njira yoyera yogaya chakudya, chifukwa amachotsa zinyalala zosafunikira [7] .

4. Amachiza kuchepa kwa magazi m'thupi

Zitsulo zambiri komanso zolemba mu Bengal gram zimathandizira kuchotsa kusowa kwachitsulo. Zimathandizira kukulitsa kuchuluka kwa hemoglobin yanu ndipo zimathandiza kwambiri panthawi yapakati, yoyamwitsa ndi kusamba [8] [9] .

5. Kuchepetsa thanzi lamafupa

Gramu ya Bengal ili ndi calcium yabwino, yomwe ingakuthandizeni kuti mukhale ndi thanzi labwino. Kuchuluka kwa calcium mu legume ndikothandiza pakupanga komanso kukonza thanzi lanu la mafupa [10] . Kuphatikiza pa izi, miniti koma calcium ndi phosphate zopindulitsa zimathandizira kukonza kamangidwe ka mafupa am'mafupa ndi mavitamini omwe amathandizira kuyamwa kwa calcium [khumi ndi chimodzi] .

6. Amawongolera kuthamanga kwa magazi

Zomwe zili ndi sodium wocheperako komanso potaziyamu wokwanira zimanenedwa kuti zimathandizira pakuchepetsa kuthamanga kwa magazi [12] . Ma sodium amakhala ndi madzi mthupi lanu omwe angayambitse kuthamanga kwa magazi. Ndipamene potaziyamu amayamba pochepetsa kuchepa kwa sodium.

7.Kukula ntchito chidziwitso

Nyemba zamasamba ndizolemera kwambiri choline, zomwe zimatha kudyetsa mitsempha yanu, komanso kuthandizira, kuchepetsa nkhawa. Kugwiritsa ntchito gramu ya Bengal pafupipafupi kumatha kuthandizira kukonza magwiridwe antchito anu monga kukumbukira ndi kuphunzira [13] .

8. Zimasintha thanzi la mtima

Mafuta a Bengal ali ndi michere yambiri, potaziyamu ndi vitamini C, yomwe imathandiza kwambiri kuti mukhale ndi thanzi labwino. Kuphatikiza pa izi, magnesium ndi zolemba zomwe zili mu nyemba zofiirira zakuda zimalimbitsa mitsempha yamagazi ndikuchepetsa cholesterol yoyipa. Phatikizani zozizwitsa izi mu zakudya zanu kuti musakhale pachiwopsezo cha mtima ndi zovuta [14] .

9. Imaletsa khansa

Zomwe selenium mu gramu ya Bengal imathandiza poletsa kufalikira kwa mankhwala omwe amayambitsa khansa mthupi lanu. Mcherewo umachotsapo mankhwala monga ma radicals aulere ndipo amaletsa kuyambika kwa kutupa ndi kuchuluka kwa zotupa. Zomwe zili mu gramu ya Bengal zimathandizanso pankhaniyi popewa kuchulukitsa ndi kufalikira kwa maselo a khansa [khumi ndi zisanu] .

10. Amathandizira kuonda & kasamalidwe

Kuchuluka kwa fiber mu Bengal gram ndi njira yothandiza yachilengedwe yochepetsera thupi. CHIKWANGWANI chimasungabe kumverera kwakumverera kodzaza, motero kuwongolera chilakolako chanu. Legume ndi gwero lolemera kwambiri la mapuloteni, lomwe limakuthandizani mukamayendetsa bwino magwiridwe antchito [16] .

11. Amachepetsa milingo ya mahomoni mwa amayi

Phytonutrients omwe ndi phytoestrogens (mahomoni obzala) ndi saponins (anti-oxidants) amapezeka mambiri mu Bengal gram. Mankhwalawa amathandiza kuchepetsa chiopsezo cha khansa ya m'mawere. Imasunga magazi m'magazi a estrogen ndipo imathandizira kuteteza kufooka kwa mafupa. Gulu la Bengal limanenanso za kusintha kosiyanasiyana kwa msambo komanso kutha kwa msambo kwa azimayi. Amati amachepetsa kupweteka kwa msambo komanso kupweteka [17] .

12. Kuchotsa impso ndi miyala ya m'chikhodzodzo

Mphamvu ya diuretic ya Bengal gram imathandizira kuti kuchotsedwa kwa miyala yopangidwa chikhodzodzo ndi impso. Kugwiritsa ntchito gramu ya Bengal nthawi zonse kumatha kuthandizira kutulutsa miyala m'dongosolo lanu [18] .

Njira Zakudya Bengal Gram

Pali njira zingapo zopezera phindu la Bengal gram. Njira yosavuta yakudya gramu ya Bengal ndiyo kuwotcha nyemba. Njira yabwino kwambiri yodyera ndi kuyika galamu m'madzi usiku wonse kapena kwa maola angapo popeza sataya phindu lake panthawiyi. Ikhozanso kukazinga kapena kukazinga.

Maphikidwe a Bengal Gram

Sizachilendo kuti aliyense azinena kuti chakudya chopatsa thanzi sichimakhala chokoma nthawi zonse. Koma, pali maphikidwe ochepa okoma komanso athanzi a Bengal gram kuti mutenge nawo. Onani!