MAPINDU 16 OPINDULITSA A ZAUMOYO WA GREEN GRAMU (MUNG NYEMBA) - PAMPEREDPEOPLENY.COM

Kuti Mudziwitse Mwamsanga Lembetsani Tsopano

Hypertrophic Cardiomyopathy: Zizindikiro, Zomwe Zimayambitsa, Kuchiza ndi Kupewa Onani Zitsanzo Pazidziwitso Zachangu LOWANI Zidziwitso Kwa Zidziwitso Zatsiku ndi Tsiku

Monga

1 hr yapitayo Chaitra Navratri 2021: Tsiku, Muhurta, Miyambo ndi Kufunika Kwa Phwandoli
Maola 2 apitawo Hina Khan Amadzikongoletsa Ndi Shop Green Green Shadow Ndipo Glossy Nude Milomo Kuyang'ana Pazinthu Zosavuta Zambiri!
Maola 4 apitawo Ugadi Ndi Baisakhi 2021: Sinthani Maonekedwe Anu Achikondwerero Ndi Masuti Achikhalidwe Olimbikitsidwa Ndi A Celeb
Maola 7 apitawo Horoscope ya Tsiku ndi Tsiku: 13 Epulo 2021

Muyenera Kuwonera

Musaphonye

Kunyumba

Zaumoyo

Zakudya zabwino Nutrition oi-Amritha K Wolemba Amritha K. pa Marichi 15, 2019

Gramu wobiriwira, wotchedwanso mung nyemba, siachilendo kumaiko aku South Asia, makamaka India. Kamodzi m'moyo wanu, mukadadya mbale zokhala ndi mung dal. Ngakhale kuti nyembazo sizachilendo kumayiko akunja, zakhala gawo la zakudya zamtundu wa Ayurvedic ku India kwazaka zambiri ^[1] . Amadziwika kuti ndi amodzi mwa zakudya zomwe amakonda kwambiri ku India, gramu wobiriwira wakhala akugwiritsidwa ntchito kuyambira 1,500 B.C.

Gramu yobiriwira ndi imodzi mwazinthu zabwino kwambiri zopangira mapuloteni obzala mbewu ndipo imakhala ndi zochitika zachilengedwe kuphatikizapo antioxidant, antimicrobial, anti-inflammatory, lipid metabolism malo, antihypertensive, antihypertensive, antidiabetic, ndi antitumour zotsatira. Ndi gwero lalikulu la mapuloteni, fiber, antioxidants ndi phytonutrients ^[ziwiri] .

Pakadali pano, kutchuka kwa gramu wobiriwira kukukwera ndi nyemba zomwe zikugwiritsidwa ntchito pazonse kuyambira msuzi zamzitini, mbale zodyera mpaka mapuloteni ufa. Nyemba zam'mimba zimapezeka mu nyemba zosaphika, mawonekedwe a ufa wouma, mawonekedwe osenda ogawanika, nthanga zophuka komanso Zakudyazi za nyemba. Gramu wobiriwira wouma akhoza kudyedwa yaiwisi, yopsereza, yophika, yosungunuka komanso ngati ufa.

Kuchuluka kwa michere ya gramu kumapangitsa kukhala kopindulitsa polimbana ndi matenda angapo okhudzana ndi ukalamba komanso matenda amtima, khansa, shuga ndi kunenepa kwambiri. Kafukufuku wosiyanasiyana wapangidwa pofufuza zaubwino woperekedwa ndi nyemba ndikutsimikizira kuti zimathandizira kupewa kuyambika kwa matenda osachiritsika komanso kuchepetsa kutupa, komanso maubwino ena osiyanasiyana ^[3] . Werengani kuti mudziwe zambiri zamaubwino, zakudya, maphikidwe ndi zina zotero za magalamu obiriwira osangalatsa.

Mtengo Wabwino Wa Green Gram

Magalamu 100 a nyemba ali ndi mphamvu zopatsa mphamvu 105. Ali ndi mafuta okwana magalamu 0.38, thiamine 0,064, 0,061 mamiligalamu riboflavin, 0,577 mamiligalamu niacin, 0,1 mamiligalamu pantothenic acid, 0,067 mamiligalamu vitamini B6, 0,15 mamiligalamu vitamini E, 0,298 mamiligalamu manganese ndi 0,84 mamiligalamu zinki.

Zakudya zina zomwe zimapezeka mu gramu wobiriwira ndi izi ^[4] :

62.62 magalamu chakudya
6.6 magalamu a shuga
16.3 magalamu azakudya zamagetsi
1.15 magalamu mafuta
23.86 magalamu mapuloteni
Mamiligalamu 2,251 a niacin (B3)
1.91 milligrams pantothenic acid (B5)
Zithunzi za 625 (B9)
4.8 mamiligalamu vitamini C
Mavitamini 9 a vitamini K
132 mamiligalamu calcium
6.74 milligrams chitsulo
189 milligrams magnesium
1.035 mamiligalamu manganese
367 mamiligalamu phosphorous
1246 milligrams potaziyamu
Zitsulo za 2.68 milli

Ubwino Wathanzi La Green Gram

Kuchokera pakuthandizira kuchepetsa kunenepa polimbana ndi kunenepa kwambiri, kumwa magalamu obiriwira kungakhale kopindulitsa kwambiri pa thanzi lanu. Onani zabwino zambiri zomwe zimapezeka ndi nyemba zopatsa thanzi.

1. Amachepetsa kuthamanga kwa magazi

Olemera ndi zakudya, magalamu obiriwira amanenedwa kuti amatha kuchepetsa kuyambika kwa matenda amtima ndi kuthamanga kwa magazi. Zotulutsa kuchokera ku legume zidawonetsedwa kuti zichepetse kuthamanga kwa systolic magazi, popeza antihypertensive mphamvu yamagalamu obiriwira amathandizira kuchepetsa kuchepa kwa mitsempha yamagazi yomwe imayambitsa kuthamanga kwa magazi. Ndimitundu yambiri yama protein yomwe imadziwika kuti peptides, yomwe imatha kukhala chifukwa cha izi ^[5] .

2. Kumalimbikitsa chitetezo chokwanira

Gramu wobiriwira ndi gwero labwino la phytonutrients, omwe ali ndi anti-inflammatory and antimicrobial properties. Amathandizira kukulitsa chitetezo chanu chamthupi ndikumenya mabakiteriya owopsa, chimfine, mavairasi, kupsa mtima, zotupa ndi zina zotero. Nyemba zimathandizanso kuteteza chitetezo cha mthupi, kuteteza thupi lanu kuzinthu zoyipa ^[6] .

3. Kuteteza matenda amtima

Kafukufuku yemwe adachitika pakukula kwa magalamu obiriwira pakukweza thanzi lamtima wamunthu adati kugwiritsa ntchito nyemba pafupipafupi kumatha kuchepetsa kuchuluka kwama cholesterol. Zimathandizira pakukhazikitsa kuchuluka kwa cholesterol pochepetsa ma radicals aulere, kuchepetsa kutupa ndikukonzanso zomwe zawonongeka m'mitsempha yamagazi. Katundu wa antioxidant wa nyemba amathandizira kupewa kupwetekedwa mtima ndi matenda amtima chifukwa cha oxidized LDL cholesterols. Gramu yobiriwira imathandizanso kukulitsa kufalikira kwa magazi pochotsa mitsempha ^[7] .

4. Kuteteza khansa

Kuchuluka kwa ma oligosaccharides ndi polyphenols (amino acid) omwe amapezeka pama gramu obiriwira amathandizira poletsa kuyambika kwa khansa. Momwemonso, antioxidant ya nyemba za mung ndiyothandiza kuteteza thupi lanu ku kuwonongeka kwa DNA ndikusintha kwa maselo koopsa. Amanenanso kuti ali ndi zida zotsutsana ndi mankhwala. Ma flavonoids vitexin ndi isovitexin ali ndi chiwonongeko chaulere, chomwe chimathandizira kutsitsa kupsinjika kwa oxidative komwe kungayambitse khansa ^[8] .

5. Zothandizira kuchepetsa thupi

Kuchuluka kwa mapuloteni ndi zotsekemera zomwe zili mu nyemba za mung kumakulitsa kukhuta, potero kumakupangitsani kukhala okhuta. Izi zipangitsa kuti munthu asiye kuyesetsa kudya chakudya chopatsa thanzi komanso zokhwasula-khwasula nthawi zonse, kukulitsa kuwonda. Imawonjezera kuchepa kwa mahomoni otchedwa cholecystokinin ndipo amatha kuthandizira kuthana ndi kunenepa kwambiri ^[9] .

6. Amachepetsa zizindikiro za PMS

Mavitamini a B mu magalamu obiriwira monga vitamini B6 ndi folate amatenga gawo lalikulu pakuchepetsa kusinthasintha kwa mahomoni, ndikuwongolera zizindikilo zoyipa zokhudzana ndi PMS. Mavitamini a B, folate ndi magnesium amatha kuthandizira kuchepetsa kupweteka komanso kulimba komwe kumayenderana ndi PMS, monga kuwongolera kukokana, kupweteka mutu, kusinthasintha kwa malingaliro, kutopa ndi kupweteka kwa minofu ^[10] .

7. Imaletsa mtundu wachiwiri wa matenda ashuga

Gramu yobiriwira imanenedwa kuti ili ndi vuto la antidiabetic, lomwe limathandiza popewera matenda ashuga (mtundu wachiwiri). Kafukufuku yemwe adachitika pazomwe zakhudzidwa adawonetsa kuti nyemba zingathandize kutsitsa magazi m'magazi, plasma C-peptide, cholesterol yathunthu, glucagon, ndi milingo ya triglyceride. Zimathandizanso kukulitsa kulolerana kwa shuga komanso kuyankha kwa insulin ^{[khumi ndi chimodzi]} .

8. Zimasintha chimbudzi

Zosavuta kugaya, nyemba ndizothandiza kwambiri pakuthandizira kugaya chakudya. Gramu yobiriwira imathandizanso kutulutsa thupi lanu chifukwa cha kuchuluka kwa fiber. Zimathandizanso kupewa zizindikiro za IBS monga kudzimbidwa ^[12] .

9. Amayendetsa kagayidwe kake

Monga tafotokozera pamwambapa, magalamu obiriwira ali ndi michere yambiri. Amathandizira kuwongolera zochitika zamagetsi mthupi lanu powonjezera kuchuluka kwa kagayidwe kake. CHIKWANGWANI chimathandizanso kuchepetsa kudzimbidwa ndi acidity ^[13] .

10.Kulimbitsa mphamvu ya mafupa

Magalamu obiriwira angakuthandizireni kudya kashiamu, zomwe zimapangitsa kuti mafupa anu akhale olimba. Nyemba zomwe zimagwiritsidwa ntchito ngati calcium yowonjezera, zimatha kukutetezani ku mafupa ^[14] .

11. Amakhala ndi thanzi m'kamwa

Olemera ndi sodium, magalamu obiriwira amatha kuthandizira kukulitsa thanzi la nkhama zanu komanso mano anu (mafuta okhala ndi calcium). Kugwiritsa ntchito magalamu obiriwira nthawi zonse kumatha kuteteza mavuto a chingamu monga kutuluka magazi, kupweteka, kufiira, kununkhira koipa komanso kufooka ^{[khumi ndi zisanu]} .

12. Zimasintha malingaliro

Chuma chambiri chokhala ndi magalamu obiriwira chimathandizira pokoka mpweya wambiri m'magazi komanso popereka magazi kumaziwalo ndi ziwalo zonse. Ndizopindulitsa kwa anthu omwe ali ndi mavuto amisala komanso kukumbukira kukumbukira, chifukwa chitsulo chimagwira ntchito kuti zitsimikizire kuchuluka kwa mpweya wabwino muubongo wanu. Izi zimathandizira kukulitsa chidwi cha munthu komanso kukumbukira kwake ^[16] .

13. Kusamalira thanzi la maso

Yodzaza ndi vitamini C, kudya magalamu obiriwira kungakuthandizeni kukonza thanzi lanu. Kugwira ntchito ngati antioxidant wachilengedwe, imathandizira kukhalabe ndi diso losinthasintha komanso kuteteza maso anu kuwonongeka kwakunja ^[17] .

14. Kuteteza chiwindi

Magalamu obiriwira amapatsa thanzi lanu chiwindi. Zimateteza chiwindi ku zovulaza zilizonse ndikuwonetsetsa kuti bilirubin ndi biliverdin zikugwira bwino ntchito m'chiwindi. Izi zimathandiza kuti chiwindi chanu chisakhudzidwe ndi jaundice ^[18] .

15. Zimasintha khungu

Magalamu obiriwira amadziwika kuti amapereka kuwala kwa khungu. Zitsulo zamkuwa mu nyemba zimachita zodabwitsa pakukongoletsa khungu lanu ndikuwapatsa kuwala. Itha kugwiritsidwanso ntchito ngati phukusi la nkhope ndi khungu. Zimathandizanso kuchepetsa kuyambika kwa makwinya, mawanga azaka ndi mizere ya zaka zomwe zimapangitsa khungu lanu kukhala lowala bwino ^[19] .

16. Zimasintha thanzi la tsitsi

Monga tafotokozera pamwambapa, mkuwa womwe ulipo mu magalamu obiriwira umakuthandizani kukhala ndi thanzi labwino komanso kumawalitsa tsitsi lanu. Itha kugwiritsidwa ntchito ngati maski a tsitsi kuti mukhale wonyezimira, wautali, wolimba komanso wonenepa ^{[makumi awiri]} .

Maphikidwe Abwino a Green Gram

1. Ma gramu ofiira obiriwira

Zosakaniza ^{[makumi awiri ndi mphambu imodzi]}

1 chikho galamu wobiriwira ndi khungu
& frac12 tbsp tsabola wobiriwira wobiriwira
2 tbsp akanadulidwa fenugreek masamba
2 tsp ufa wa Bengal gramu
uzitsine asafoetida
& frac14 tsp mchere wamchere
& mafuta a frac12 tsp odzoza
mchere kuti mulawe

Mayendedwe

Sambani ndikulowetsa gramu wobiriwira m'madzi okwanira mu mbale yakuya kwa maola atatu.
Sambani bwino.
Phatikizani gramu wobiriwira wothira ndi tsabola wobiriwira ndi & chikho cha madzi cha frac12 mu chosakanizira.
Sakanizani mpaka mutakhala osakaniza bwino.
Tumizani chisakanizo mu mbale yakuya, onjezerani zonse zotsalira ndikusakaniza bwino.
Dulani chitsulo chosungunuka ndi mafuta pang'ono.
Thirani ladleful wa batter mmenemo ndi kuphika kwa mphindi ziwiri kapena zitatu.
Dikirani mpaka waffles asinthe bulauni wonyezimira.

2. Saladi ya gramu wobiriwira

Zosakaniza

1 chikho chophika gramu wobiriwira
1 anyezi anyezi, odulidwa
1 phwetekere yaying'ono, yodulidwa
theka la nkhaka zing'onozing'ono, zodulidwa
theka la karoti 1 kakang'ono, grated
2 tbsp coriander wodulidwa
2 tbsp timbewu tonunkhira
mchere ndi tsabola kuti mulawe
& ndimu frac12

Mayendedwe

Onjezerani zosakaniza zonse ndikusakaniza bwino.
Finyani madzi a mandimu pamwamba ndikusakaniza.

Kusamalitsa

Magalamu obiriwira samayambitsa kapena kuyambitsa zovuta zoyipa. Komabe, zina mwa nyembazo zitha kukhala zowopsa kwa anthu ena ^[22] , ^{[2. 3]} .

Chifukwa cha kupezeka kwa oxalates, anthu omwe ali ndi vuto la impso ndi chikhodzodzo ayenera kupewa kudya nyemba zobiriwira.
Itha kusokoneza kuyamwa kwa calcium m'thupi.
Kugwiritsa ntchito magalamu obiriwira mopitirira muyeso kumatha kukhumudwitsa m'mimba, kusanza ndi kutsekula m'mimba.
Kudya magalamu obiriwira okha kwa nthawi yayitali kumatha kubweretsa kupweteka kuzizira kwamiyendo, kutsikira kumbuyo, matenda am'mimba komanso matenda am'mimba.
Anthu omwe ali ndi vuto la yin amakumana ndi zotupa, perleche, ndi zina zambiri.
Amayi apakati, akulu ndi ana omwe ali ndi chitetezo chokwanira sayenera kudya gramu wobiriwira wobiriwira.

Onani Zolemba Pazolemba

[1]Chavan, U. D., Chavan, J. K., & Kadam, S. S. (1988). Zotsatira zakuthira kwa mapuloteni osungunuka komanso mu vitro protein digestibility ya manyuchi, gramu wobiriwira ndi magalamu obiriwira ophatikizana. Zolemba pa Science Science, 53 (5), 1574-1575.
[ziwiri]Shanker, A. K., Djanaguiraman, M., Sudhagar, R., Chandrashekar, C. N., & Pathmanabhan, G. (2004). Kusiyanitsa kwa antioxidative poyankha michere ya ascorbate glutathione njira ndi ma metabolites ku chromium speciation kupsyinjika mu gramu wobiriwira (Vigna radiata (L.) R. Wilczek. Cv CO 4 mizu. Sayansi Yodzala, 166 (4), 1035-1043.
[3]Pezani nkhaniyi pa intaneti Aykroyd, W. R., Doughty, J., & Walker, A. F. (1982). Nyemba zakudya za anthu (Vol. 20). Chakudya & Agriculture Org.
[4]Chavan, U. D., Chavan, J. K., & Kadam, S. S. (1988). Zotsatira zakuthira kwa mapuloteni osungunuka komanso mu vitro protein digestibility ya manyuchi, gramu wobiriwira ndi magalamu obiriwira ophatikizana. Zolemba pa Science Science, 53 (5), 1574-1575.
[5]Morisky, D. E., Levine, D. M., Green, L. W., Shapiro, S., Russell, R. P., & Smith, C. R. (1983). Zaka zisanu kuwongolera kuthamanga kwa magazi ndi kufa atatsata maphunziro azaumoyo kwa odwala omwe ali ndi matenda oopsa. American Journal of Public Health, 73 (2), 153-162.
[6]Misra, A., Kumar, R., Mishra, V., Chaudhari, B. P., Raisuddin, S., Das, M., & Dwivedi, P. D. (2011). Zomwe zingayambitse gram wobiriwira (Vigna radiata L. Millsp) amadziwika ngati mamembala a cupin superfamily and seed albumin. Matenda a Zipatala & Zoyesera, 41 (8), 1157-1168.
[7]Hithamani, G., & Srinivasan, K. (2014). Kupezeka kwa polyphenols kuchokera ku tirigu (Triticum aestivum), manyuchi (Sorghum bicolor), gramu wobiriwira (Vigna radiata), ndi chickpea (Cicer arietinum) potengera kusanja kwa zakudya zapakhomo. Zolemba pazakudya zaulimi ndi chakudya, 62 (46), 11170-11179.
[8]Ramesh, C. K., Rehman, A., Prabhakar, B. T., Vijay Avin, B. R., & Aditya Rao, S. J. (2011). Antioxidant kuthekera kumera motsutsana ndi mbewu za Vigna radiata ndi Macrotyloma uniflorum. J Appl Pharm Sci, 1 (7), 99-110. (Adasankhidwa)
[9]Adsule, R. N., Kadam, S. S., Salunkhe, D. K., & Luh, B. S. (1986). Chemistry ndi ukadaulo wa gramu wobiriwira (Vigna radiata [L.] Wilczek). Ndemanga Zovuta mu Food Science & Nutrition, 25 (1), 73-105.
[10]Bell, R. W., McLay, L., Plaskett, D., Dell, B., & Loneragan, J. F. (1990). Zofunikira zamkati mwa boron zamagalamu obiriwira (Vigna radiata). Mu Plant Nutrition-Physiology ndi Applications (mas. 275-280). Mphukira, Dordrecht.
[khumi ndi chimodzi]Vikram A., Hamzehzarghani H. (2008). Zotsatira za kusungunuka kwa phosphate mabakiteriya pamankhwala osokoneza bongo ndi kukula kwa greengram (Vigna radiata L. Wilczek). Kuchokera J Microbiol, 3 (2), 62-72.
[12]Nair, R. M., Yang, R.Y., Easdown, W. J., Thavarajah, D., Thavarajah, P., Hughes, J. D. A., & Keatinge, J. D. H. (2013). Biofortification wa mungbean (Vigna radiata) ndi chakudya chonse chopititsa patsogolo thanzi la munthu. Zolemba za Science of Food and Agriculture, 93 (8), 1805-1813.
[13]Pembedzani, M. A., & Singh, J. K. (2009). Zotsatira zama biofertilizers komanso kuchuluka kwa chonde pakukula, zipatso ndi kuchotsa michere ya greengram (Vigna radiata) pansi pamikhalidwe ya Kashmir. Indian Journal of Sayansi Zaulimi, 79 (5), 388-390.
[14]Shah, S. A., Zeb, A., Masood, T., Noreen, N., Abbas, S. J., Samiullah, M., ... & Muhammad, A. (2011). Zotsatira zakumera kwa nthawi yamankhwala amthupi ndi thanzi la mitundu ya Mungbean. Magazini aku Africa ofufuza zaulimi, 6 (22), 5091-5098.
[khumi ndi zisanu]Mazur, W. M., Duke, J. A., Wähälä, K., Rasku, S., & Adlercreutz, H. (1998). Isoflavonoids ndi lignans mu nyemba: zakudya zopatsa thanzi komanso thanzi mwa anthu. Zolemba pa Nutritional Biochemistry, 9 (4), 193-200.
[16]Sindhu, S. S., Gupta, S. K., & Dadarwal, K. R. (1999). Zotsutsana ndi Pseudomonas spp. pa bowa wa tizilombo toyambitsa matenda komanso kukula kwa gramu wobiriwira (Vigna radiata). Biology ndi chonde m'nthaka, 29 (1), 62-68.
[17]Gupta, C., & Sehgal, S. (1991). Kukula, kuvomerezeka ndi phindu la zakudya zosakaniza kuyamwa. Zakudya Zazomera Zakudya Zamunthu, 41 (2), 107-116.
[18]Gupta, C., & Sehgal, S. (1991). Kukula, kuvomerezeka ndi phindu la zakudya zosakaniza kuyamwa. Zakudya Zazomera Zakudya Zamunthu, 41 (2), 107-116.
[19]Kakati, P., Deka, S. C., Kotoki D., & Saikia S. (2010). Zotsatira za njira zachikhalidwe zosinthira michere ndi zinthu zina zosagwirizana ndi zakudya m'mbewu zatsopano za gramu wobiriwira [Vigna radiata (L.) Wilezek] ndi gramu wakuda [Vigna mungo (L.) Hepper] waku Assam, India. International Food Research Journal, 17 (2), 377-384.
[makumi awiri]Masakorala, K., Yao, J., Chandankere, R., Yuan, H., Liu, H., Yu, C., & Cai, M. (2013). Zotsatira za dothi loyipa la petroleum hydrocarbon pakumera, kagayidwe kake ndi kukula koyambirira kwa gramu wobiriwira, Vigna radiata L. Bulletin yonyansa zachilengedwe ndi poizoni, 91 (2), 224-230.
[makumi awiri ndi mphambu imodzi]Maphikidwe a Swathi. (nd). Chinsinsi cha Green Moon Dal [Blog positi]. Kuchokera ku https://www.indianhealthyrecipes.com/green-gram-curry-mung-bean-curry/
[22]Tabasum, A., Saleem, M., & Aziz, I. (2010). Kusiyanasiyana kwa chibadwa, mayendedwe amachitidwe ndi kusanthula njira za zokolola ndi magawo azinthu ku mungbean (Vigna radiata (L.) Wilczek). Pak. J. Bot, wazaka 42 (6), 3915-3924.
[2. 3]Baskaran, L., Ganesh, K. S., Chidambaram, A. L. A., & Sundaramoorthy, P. (2009). Kukhathamiritsa kwa nthaka yauve yonyansa ya shuga ndi zotsatira zake za gramu wobiriwira (Vigna radiata L.). Botany Research International, 2 (2), 131-135.