Chickpeas (Chana) Pakati pa Mimba: Maubwino, Zoyipa Zake & Momwe Mungagwiritsire Ntchito

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Amayi oyembekezera amafunika kudya chakudya chopatsa thanzi monga nthawi imeneyi matupi awo amafunikira mavitamini ndi michere yowonjezera ^[1] . Chakudya choperewera m'zakudya zofunika izi chingasokoneze kukula kwa nkhandwe ^[ziwiri] . Chifukwa chake, kusankha zakudya zopatsa thanzi komanso zopatsa thanzi kumatha kuthandiza kukulitsa thanzi la mayi ndi mwana wake.

Chickpeas ndi chimodzi mwazakudya zabwino komanso zopatsa thanzi zomwe ziyenera kuphatikizidwa pazakudya zanu mukakhala ndi pakati. Mitundu iyi ya nyemba imakhala ndi michere yambiri monga protein, fiber, calcium, iron, potaziyamu, magnesium, carbohydrate, ndi folate. Chifukwa cha chakudya chawo chambiri, zimawapangitsa kukhala zakudya zabwino kwambiri kwa amayi apakati.

Tiyeni tiwerengenso kuti tidziwe momwe nandolo angathandizire amayi apakati.

Ubwino Waumoyo Wa Chickpeas Mimba

1. Imaletsa kuchepa kwa magazi m'thupi

Amayi oyembekezera amakhala pachiwopsezo chachikulu cha kuchepa kwa magazi m'thupi, momwe thupi lanu lilibe maselo ofiira okwanira okwanira omwe amanyamula mpweya m'matupi a thupi lanu. Pakati pa amayi, azimayi amafunika chitsulo chambiri kuwirikiza kawiri kuti apange magazi ochulukirapo kuti apereke mpweya kwa mwana. ndichifukwa chake nandolo amalimbikitsidwa chifukwa amathandizira kupewa milingo yocheperako ya hemoglobin komanso amachepetsa chiopsezo chobadwa msanga ^[3] .

2. Amayang'anira matenda a shuga

Matenda a shuga amayamba nthawi yapakati pomwe thupi la mayi silimatha kupanga insulin yokwanira, yomwe imatha kubweretsa shuga wambiri m'magazi. Shuga wamagazi amatha kuyika mayiyo ndi mwana pachiwopsezo ngati sangayendetsedwe bwino.

Chifukwa chake, kuti muchepetse kasupe m'mazira a shuga, nsawawa ziyenera kuwonjezeredwa muzakudya zanu popeza zili ndi fiber, zomwe zimayambitsa kuyankha kochepera kwa insulin ^[4] .

3. Imaletsa zopindika za chubu cha neural

Chickpeas ndi gwero labwino, mchere wofunikira womwe umafunika panthawi yoyembekezera kuti apange maselo ofiira komanso kuthandiza mwana wanu kukula. Amachepetsanso chiopsezo chokhala ndi vuto la m'mimba mwa mwana wosabadwayo ^[5] .

4. Amathandiza kudzimbidwa

Kudzimbidwa ndi vuto lalikulu pakati pa mimba. Popeza nandolo ndi gwero labwino la fiber, zimathandizira kupewa kudzimbidwa kwa amayi apakati ^[6] .

5. Zothandiza pakukula kwa mwana

Mapuloteni omwe amapezeka mu nsawawa amafunika pakukula ndi kukula kwa mwana wosabadwayo. Imathandizanso pantchito zambiri zamthupi, kuphatikiza kupumula ndikukonzanso kwa magazi m'magazi, ziwalo, khungu, tsitsi ndi misomali ^[7] .

Zotsatira Zazakudya Zakudya Zakudya Zam'mimba Mimba

• Nkhuku ziyenera kupeŵedwa ngati mukudwala matenda otsekula m'mimba.
• Ngati muli ndi vuto la nyemba, nsawawa ziyenera kupewedwa.
• Kudya nsawawa pafupipafupi nthawi yoyembekezera kumatha kubweretsa m'mimba.

Momwe Mungadye Chickpeas

• Tsukani nandolo bwinobwino ndi kuwasiya m'mbale yamadzi usiku wonse, mpaka atakhala ofewa musanaphike. Izi zimachepetsa nthawi yophika ya nsawawa.

• Konzani ma chickpeas curry ndikukhala nawo ndi mpunga kapena chapati.

• Pangani saladi wokhala ndi mapuloteni ambiri ndi nandolo zophika, masamba ndi masamba.

• Onjezani nsawawa zophika ku supu.

• Mutha kukonzekera hummus, mbale yopangidwa ndi kugaya nsawawa.

1. [1]Butte, N.F, Wong, W. W., Treuth, M. S., Ellis, K. J., & O'Brian Smith, E. (2004). Zofunikira zamagetsi panthawi yoyembekezera kutengera kugwiritsa ntchito mphamvu zonse komanso mphamvu zamagetsi. Buku laku America lakuchipatala, 79 (6), 1078-1087.
2. [ziwiri]Pezani nkhaniyi pa intaneti Benton, D. (2008). Mkhalidwe wama Micronutrient, kuzindikira ndi zovuta pamakhalidwe muubwana.Ulemba waku Europe wazakudya, 47 (3), 38-50.
3. [3]Abu-Ouf, N. M., & Jan, M. M. (2015). Zotsatira zakuchepa kwa chitsulo cha amayi ndi kuperewera kwachitsulo m'thupi pa thanzi la mwana.Saudi Medical magazine, 36 (2), 146-149.
4. [4]Ullrich, H.H, & Albrink, M. J. (1985). Zotsatira za michere yazakudya ndi zina pazoyankha za insulin: gawo la kunenepa kwambiri. Journal of pathology, toxicology and oncology: bungwe lovomerezeka la International Society for Environmental Toxicology ndi Cancer, 5 (6), 137-155.
5. [5]Pitkin, R. M. (2007). Folate and neural tube defects: Magazini aku America azakudya zopatsa thanzi, 85 (1), 285S-288S.
6. [6]Annells, M., & Koch, T. (2003). Kudzimbidwa ndi trio wolalikidwa: zakudya, kumwa madzi, kuchita masewera olimbitsa thupi.Lolemba lapadziko lonse lapansi la maphunziro aunamwino, 40 (8), 843-852.
7. [7]Tjoa, M. L., Van Vugt, J. M. G., Go, A.T J. J., Blankenstein, M. A., Oudejans, C. B. M., & Van Wijk, I. J. (2003). Kuchuluka kwa mapuloteni othandizira C m'nthawi ya trimester yoyamba kumatsimikizira kuti preeclampsia ndikuletsa kukula kwa intrauterine. Journal of reproductive immunology, 59 (1), 29-37.

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