Ubwino Wabwino Kwambiri 12 Wa Black Gram (Urad Dal) Wathanzi

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Gramu yakuda, yomwe imadziwikanso kuti urad dal, ndi imodzi mwa mphodza zomwe zimapezeka kwambiri kukhitchini iliyonse yaku India. Amagwiritsidwa ntchito m'maphikidwe osiyanasiyana ophikira monga dosa, vada ndi papad koma nthawi zambiri amagwiritsidwa ntchito kupanga dal. Magalamu akuda amakhala ndi maubwino ambiri azaumoyo kuyambira pakusintha chimbudzi mpaka kuwongolera shuga m'magazi komanso amagwiritsidwanso ntchito ngati mankhwala a Ayurvedic.

Gramu yakuda imadziwikanso ndi mayina onga mphodza wakuda ndi nyemba za matpe. Mphodzawa ndiwodziwika kwambiri kotero kuti umakhala gawo lofunikira kwambiri pazakudya zosowa ndipo ngati umadya tsiku lililonse, umakhudza thanzi lako.

Mtengo Wabwino Wa Black Gram Kapena Urad Dal

Magalamu 100 a gramu wakuda amakhala ndi 343 kcal yamphamvu. Mulinso

• Mapuloteni a 22.86
• 60 magalamu chakudya
• 1.43 magalamu okwanira lipid (mafuta)
• 28.6 magalamu azakudya zonse
• 2.86 magalamu shuga
• 171 mamiligalamu calcium
• 7.71 milligrams chitsulo
• 43 mamiligalamu sodium

Kukhala wolemera mu mapuloteni ndi michere ina yofunikira, gramu yakuda, imapindulitsa thupi m'njira zambiri.

Kodi Ubwino Waumoyo Wa Black Gram Ndi uti

1. Kuchulukitsa mphamvu

Gramu yakuda yolemera ndi chitsulo ndi mapuloteni imakhala yothandiza kwambiri komanso imapangitsa kuti thupi lanu likhale logwira ntchito. Iron ndichitsulo chofunikira kwambiri chomwe chimathandizira pakupanga maselo ofiira amwazi omwe amapititsa patsogolo mpweya wabwino kumaziwalo osiyanasiyana amthupi, motero kumawonjezera mphamvu ndikuchepetsa kutopa ^[1] .

2.Amalimbitsa thanzi la mtima

Gramu yakuda imathandizira pakulimbikitsa thanzi la mtima chifukwa chakupezeka kwa magnesium, fiber, folate ndi potaziyamu. CHIKWANGWANI chamagulu ndi njira yothandiza kuletsa kuchuluka kwama cholesterol anu komanso kupewa atherosclerosis, ^[ziwiri] pomwe magnesium imathandizira kuzungulira kwa magazi ndi potaziyamu imakhala ngati vasodilator pochepetsa zovuta m'mitsempha yamagazi ndi mitsempha. Kuphatikiza apo, zolemba zimalumikizidwa ndikuchepetsa chiopsezo cha matenda amtima ^[3] .

3. Zimasintha chimbudzi

Gramu yakuda imakhala ndi michere yambiri yazakudya yomwe imadziwika kuti imathandizira kugaya chakudya ndikuthandizira kukulitsa chopondapo, potero kudzimbidwa ^[4] . Ngati mukukumana ndi mavuto okhudzana ndi m'mimba monga kudzimbidwa, kutsegula m'mimba, kukokana kapena kuphulika kumaphatikizira gramu yakuda muzakudya zanu.

4. Amalimbikitsa thanzi la khungu

Gramu yakuda imawerengedwa kuti ndi chakudya chochepetsera kukalamba chifukwa ndi mchere wochuluka kwambiri womwe ungalepheretse kukalamba pakhungu. Popeza gramu wakuda ali ndi chitsulo, chithandizira kukulitsa magazi othamangitsidwa m'maselo, ndikupereka khungu lowala komanso lowala kupangitsa khungu lanu kukhala lopanda mawanga ndikuchepetsa zizindikiro za ziphuphu ^[5] .

5. Amachepetsa kupweteka ndi kutupa

Kuyambira kale, magalamu akuda akhala akugwiritsidwa ntchito m'mankhwala a Ayurvedic pothana ndi ululu komanso kutupa. Kupezeka kwa ma antioxidants mu gramu wakuda kumadziwika kuti kumachepetsa kupweteka komanso kutupa m'thupi ^[6] . Kungopaka galamu yakuda pamagulu ndi minofu yopweteka kumatha kubweretsa mpumulo nthawi yomweyo.

6. Kuteteza miyala ya impso

Gramu wakuda ndi diuretic mwachilengedwe zomwe zikutanthauza kuti zimathandizira kukodza ndipo izi zimathandizira kuchotsa poizoni, uric acid, mafuta owonjezera, madzi owonjezera komanso calcium yochulukirapo yosungidwa mu impso. Izi zimathandiza kupewa miyala ya impso kuti isachitike.

7. Zimalimbikitsa kukula kwa tsitsi

Gramu yakuda imakhala ndi mchere wochuluka womwe ungathandize kusamalira tsitsi louma komanso lophwanyidwa ndikubwezeretsanso kukongola kwa tsitsi. Imakhala yokongoletsa tsitsi lanu ndipo imawoneka yowala. Kungoyika phala lakuda pa tsitsi lanu kumatha kupusitsa.

8. Amayang'anira matenda ashuga

Popeza gramu yakuda imakhala ndi michere yambiri, imayang'anira kuchuluka kwa michere yomwe imagayidwa ndim'mimba. Zotsatira zake, zimathandizira kukhalabe ndi shuga ndi shuga, potero zimapangitsa matenda anu ashuga kuti azitha kuyendetsedwa bwino ^[7] . Ngati muli ndi matenda ashuga, onjezerani gramu yakuda muzakudya zanu kuti muchepetse kasupe wamagazi.

9. Zimasintha thanzi la mafupa

Gramu yakuda ndi gwero labwino kwambiri la calcium yomwe imathandizira kuti mafupa azikhala ochepa. Calcium ndi mchere wofunikira womwe umathandiza kuti mafupa anu akhale olimba komanso kupewa kuwonongeka kwa mafupa ^[8] . Kudya tsiku lililonse kumateteza mavuto okhudzana ndi mafupa kuphatikiza kufooka kwa mafupa ndikuthandizira kukhalabe wathanzi.

10. Imalimbikitsa dongosolo lamanjenje

Kodi mumadziwa kuti kukhala ndi gramu wakuda kumatha kuthandizira kukulitsa chidziwitso? Imalimbitsa dongosolo lamanjenje ndipo imathandizira kuthana ndi mavuto okhudzana ndi mitsempha monga chipwirikiti, schizophrenia ndi kufooka kukumbukira. Gramu yakuda yakhala ikugwiritsidwa ntchito pa mankhwala a Ayurvedic pochiza ziwalo pang'ono, kufooka kwa nkhope, kufooka kwamanjenje, ndi zina zambiri.

11. Amamanga minofu

Mapuloteni olemera omwe ali mu gramu wakuda amadziwika kuti amathandizira kukhala ndi thanzi labwino ndikulimbitsa ndikulimbitsa minofu yathupi ^[9] . Amuna ndi akazi omwe akuyesera kuti apange minofu yawo ayenera kudya gramu yakuda tsiku lililonse kuti minofu ikule ndikulimba.

12. Zabwino kwa amayi apakati

Gramu yakuda imawerengedwa kuti ndi njira yabwino kwambiri kwa amayi apakati chifukwa chazakudya zambiri. Pokhala gwero lazitsulo, limathandizira kupanga hemoglobin yomwe imalepheretsa kubadwa kwa mwana wosabadwayo ^[10] . Kupezeka kwa mafuta ofunikira mu gramu wakuda kumathandizira kukula kwa ubongo wa mwana.

Kusamala

Ngakhale kudya gramu yakuda ndikwabwino kukhala wathanzi, kukhala nayo mopitilira muyeso kumatha kuwonjezera uric acid yomwe siabwino kwa anthu omwe ali ndi vuto la ndulu kapena gout. Zitha kupanganso kudzikweza ndipo anthu omwe ali ndi matenda a rheumatic ayenera kuzipewa.

1. [1]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Unikani pazachitsulo komanso kufunikira kwake kwa thanzi la munthu. Journal of research in medical science: the official magazine of Isfahan University of Medical Sciences, 19 (2), 164-74.
2. [ziwiri]Brown, L., Rosner, B., Willett, W. W., & matumba, F. M. (1999). Kuchepetsa mafuta m'thupi mwa michere: kusanthula meta. American Journal of Clinical Nutrition, 69 (1), 30-42.
3. [3]Li, Y., Huang, T., Zheng, Y., Muka, T., Gulu, J., & Hu, F. B. (2016). Folic Acid Supplementation ndi Kuopsa kwa Matenda a Mtima: Meta-Kusanthula Mayeso Okhazikika Omwe Amayesedwa. Zolemba za American Heart Association, 5 (8), e003768.
4. [4]Grundy, M. M.-L., Edwards, C.H, Mackie, A. R., Gidley, M. J., Butterworth, P. J., & Ellis, P. R. (2016). Kuunikiranso njira za michere yazakudya komanso zomwe zimakhudza kupezeka kwa micronutrient, chimbudzi ndi kagayidwe kameneka pambuyo ponyamula. Briteni Journal of Nutrition, 116 (05), 816-833.
5. [5]Wright, J. A., Richards, T., & Srai, S. K. S. (2014). Udindo wachitsulo pakhungu ndikuchepetsa bala. Malire a Pharmacology, 5.
6. [6]Rajagopal, V., Pushpan, C. K., & Antony, H. (2017). Kuyerekeza kuyerekezera kwa magalamu a mahatchi ndi magalamu akuda pa otetezera otupa komanso mawonekedwe a antioxidant. Zolemba pa Kusanthula Zakudya ndi Mankhwala, 25 (4), 845-853.
7. [7]Kaline, K., Bornstein, S., Bergmann, A., Hauner, H., & Schwarz, P. (2007). Kufunika Kwake ndi Mphamvu Yake Pazakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zam'thupi. Kafukufuku wa Hormone ndi Metabolic, 39 (9), 687-693.
8. [8]Tai, V., Leung, W., Gray, A., Reid, I. R., & Bolland, M. J. (2015). Kudya kwa calcium ndi kuchuluka kwa mchere wamafupa: kuwunika mwatsatanetsatane ndikuwunika meta. BMJ, h4183.
9. [9]Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Nthawi yamapuloteni ndimomwe imakhudzira kupsyinjika kwamphamvu mwamphamvu mwa anthu omwe amachita masewera olimbitsa thupi. Zolemba pa International Society of Sports Nutrition, 9 (1), 54.
10. [10][Adasankhidwa] Molloy, M. M., Einri, C. N., Jain, D., Laird, E., Fan, R., Wang, Y.,… Mills, J. L. (2014). Kodi kukhala ndi chitsulo chochepa kwambiri kumatha kukhala pachiwopsezo cha zolakwika za neural tube? Zowonongeka Zakubadwa Kafukufuku Gawo A: Clinical and Molecular Teratology, 100 (2), 100-106.

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