Nandolo za Njiwa: Maubwino 10 A Zaumoyo, Mtengo Wathanzi & Chinsinsi

Mayina Abwino Kwa Ana

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Nyemba zosatha, nandolo za njiwa zimatchedwa sayansi monga Cajanus cajan. Nandolo za njiwa zimatchedwanso gramu wofiira ndipo ndi imodzi mwa nandolo opindulitsa kwambiri ^[1] m'banja la legume. Amakonda kugwiritsa ntchito zakudya zaku India ndi Indonesia. Nyemba zing'onozing'ono zooneka ngati chowulungika zimabwera mu mitundu yosiyanasiyana ngati yachikaso, bulauni etc. nandolo a Nkhunda amagwiritsidwa ntchito m'njira zosiyanasiyana monga kuphulika kwa mphepo kuti azidya, mbeu yodyera kapena chakudya cha ziweto.

Nandolo za nkhunda ndizopezera zabwino poyerekeza ndi nyemba zina m'banjamo. Ndimasankhidwe abwino a chakudya, poganizira za mafuta ochepa komanso michere yambiri ndi mchere. Kukula kwakukulu kwa nsawawa ^[ziwiri] m'bwaloli la anthu ozindikira zaumoyo ndi chifukwa chofunikira kwambiri nandolo zokongoletsa thanzi lanu. Kukoma kodabwitsa kwa nyembazi ndichinthu china chomwe chimapangitsa kuti chikhale chofunikira.

Mitundu yosiyanasiyana ya mchere, mavitamini, zakudya zamagetsi, ma antioxidants ndi zinthu zina zingapo zimatha kupindulira tsitsi lanu, kagayidwe kake ndi mtima wanu. Tiyeni tidziwe zambiri za maubwino azaumoyo ndi zabwino za nyemba zodabwitsa, nandolo.

Mtengo Wabwino Wa Nandolo za Nkhunda

Mphamvu zomwe zili mu magalamu 100 ^[3] nandolo za nkhunda zimakhala 343 kcal. Amakhala ndi pyridoxine (0.283 milligrams), riboflavin (0,187 milligrams), ndi thiamine (0,643 milligrams).

Magalamu 100 a nandolo a nkhunda ali ndi pafupifupi

• 62.78 magalamu chakudya
• Mapuloteni a 21.70
• 1.49 magalamu mafuta onse
• 15 magalamu a fiber
• Mitundu ya ma micrograms 456
• 2.965 mamiligalamu niacin
• 17 mamiligalamu sodium
• 1392 milligrams potaziyamu
• 130 milligrams calcium
• 1.057 micrograms zamkuwa
• 5.23 milligrams chitsulo
• 183 milligrams magnesium
• 1.791 mamiligalamu manganese
• 367 mamiligalamu phosphorous
• 8.2 ma micrograms a selenium
• 2.76 mamiligalamu nthaka.

Ubwino Wathanzi La nandolo a Nkhunda

Nyemba zopatsa thanzi ndi zopatsa mphamvu, nyemba zitha kutengedwa ngati chakudya chopatsa thanzi. Ili ndi zabwino zosiyanasiyana zathanzi.

1. Imaletsa kuchepa kwa magazi m'thupi

Zolemba zapamwamba kwambiri mu nyemba ^[4] chimapangitsa kukhala chinthu chapakati popewa kuyambika kwa kuchepa kwa magazi m'thupi. Thupi lanu lilibe nthawi yokwanira yolemba yomwe imafunikira thupi lanu. Kuperewera kwa zopezeka mthupi lanu kumayambitsa kuchepa kwa magazi, komwe kumatha kuthana ndi kuphatikiza nandolo za nkhunda muzakudya zanu za tsiku ndi tsiku. Kapu imodzi ya nandolo tsiku lililonse imatha kukuthandizani kuyambira pomwe magazi amayamba.

2. Zimathandiza kuchepetsa thupi

Phindu lofunikira kwambiri la nandolo a njiwa ndizotsika kwambiri kwamafuta, mafuta okhutira ndi cholesterol. Zakudya zamagetsi zomwe zimapezeka mu nyemba ^[5] khalani m'mimba mokwanira kwa nthawi yayitali, popewa kudya nthawi zonse kapena chotupitsa. Zakudyazo, komanso michere yazakudya mu nyemba, zimathandizira kuti kagayidwe kanu kagwire bwino ndikuchepetsa kunenepa kosafunikira.

3.Amalimbitsa mphamvu

Nandolo za njiwa ndizochokera ku vitamini B, komanso riboflavin ndi niacin. Zigawozi zimathandiza kupititsa patsogolo ma carbohydrate ^[6] kagayidwe kake kamene kamateteza kusungira mafuta mosafunikira, potero kumawonjezera mphamvu zanu. Nandolo za njiwa zimakulitsa mphamvu zanu popanda kuyambitsa kunenepa kapena kukula kwamafuta.

4. Amachepetsa kutupa

Nyemba zimakhala ndi zotsutsana ndi zotupa zomwe zimathandiza kuchepetsa kutupa ndi zina zotupa. Mankhwala omwe ali mu nandolo a njiwa amakhala ngati anti-inflammatory agents ndipo amachepetsa kutupa kulikonse ^[7] kapena kutupa m'thupi lanu. Amagwiritsidwa ntchito ngati kupumula mwachangu, chifukwa cha liwiro pomwe nandolo zimachepetsa kutupa.

5. Zimasintha kukula ndi chitukuko

Mapuloteni, omwe amamangira thupi lanu lonse, ndi ofunikira pakukula ndi kukula. Kuchuluka kwa mapuloteni mu nandolo a njiwa kumathandizira pakupanga ^[8] ya maselo, minofu, minofu ndi mafupa. Zakudya zamapuloteni zimathandizanso kukonza machiritso abwinobwino a thupi lanu, pothandiza pakusintha kwa maselo.

6. Kusamala kuthamanga kwa magazi

Kuchuluka kwa potaziyamu mu nandolo za njiwa kumathandiza kuchepetsa kuthamanga kwa magazi. Potaziyamu imakhala ngati vasodilator, ndiye kuti, imachepetsa kutsekeka kulikonse m'mitsempha yamagazi ndikuchepetsa kuthamanga kwa magazi. Kudya nandolo nthawi zonse kungathandize kuchotsa mtsempha wamagazi ^[9] zotchinga, motero ndizothandiza kwambiri kwa anthu omwe akuvutika ^[10] kuchokera ku matenda oopsa kapena matenda aliwonse amtima.

7. Zimasintha chitetezo cha mthupi

Tonse tamva kuti nyemba zambiri, poyerekeza ndi zomwe zaphikidwa, ndizothandiza kwambiri paumoyo wanu ^{[khumi ndi chimodzi]} ndi thupi lanu mukamadya yaiwisi. Lingaliroli limakhudzanso nandolo a njiwa nawonso chifukwa nyemba zosaphika zili ndi michere yambiri kuposa yophika. Kudya nyemba zosaphika kungakuthandizeni kupeza vitamini C yense, yemwe amachepetsa ndi 25% ngati yophika. Kuti mavitamini onse atuluke mu legume kuti chitetezo chamthupi chanu chizidya, idyani chaiwisi.

Vitamini C imathandizira chitetezo chamthupi mwanu polimbikitsa kupanga maselo oyera ndikukhala ngati antioxidant. Chifukwa chake, kuphatikiza kwa nyemba ^[12] mu zakudya zanu zingakuthandizeni kukhala ndi thanzi labwino komanso chitetezo chokwanira.

8.Amalimbitsa thanzi la mtima

Cholesterol yotsika, ndi potaziyamu wambiri komanso zakudya zomwe zili mu nyembazi zimathandiza kwambiri kuti mukhale ndi thanzi labwino. Mitundu yotsika ya LDL ^[13] cholesterol mu nandolo za njiwa imapereka mavitamini oyenera popanda kuyambitsa kusamvana kapena kukula kwa mafuta okhutira. Potaziyamu yomwe ili mu nyemba imachepetsa kuthamanga kwa magazi ndikuchepetsa mwayi wamavuto aliwonse. Momwemonso, zakudya zamagetsi zimathandizira kukhalabe ndi thanzi ^[14] cholesterol bwino ndikupewa kuyambika kwa atherosclerosis.

9. Zimasintha thanzi labwino

Katundu wambiri wazakudya za nandolo amakhala ngati gawo lalikulu pakuthandizira thanzi lanu logaya chakudya. Zomwe zili ndi fiber zimakulitsa ^{[khumi ndi zisanu]} kuyamwa kwa michere ndi chimbudzi powonjezera zochulukirapo kupondapo, ndikuchepetsa chifukwa chilichonse cha kupsyinjika kapena kutupa. Zomwe zili ndi fiber ndizomwe zimapangitsa kuti matumbo azitha kuyenda mosavuta. Kudya nandolo pafupipafupi kumachepetsa kutsegula m'mimba, kudzimbidwa, kudzimbidwa, ndi kuphwanya.

10. Kuchepetsa vuto la kusamba

Zomwe zili mu nandolo ya njiwa ndizopindulitsa munthawi zosiyanasiyana. Limodzi mwamaudindo ena ofunika omwe amasewera ndikuchepetsa msambo ^[16] zovuta. Kudya nandolo za nkhunda nthawi ya kusamba kungathandize kuchepetsa kukokana komanso zotsatira zake ^[17] ululu.

Machenjezo

Palibe zovuta zomwe zimadziwika chifukwa cha nyemba zopindulitsa kwambiri. Komabe, zochitika zina za chifuwa zidanenedwapo zomwe zimayambitsidwa ndi zomwe zidapangidwa mu nyembazo. Ngati mukupeza kuti mwayamba kuthyola nthanga, pitani kuchipatala.

Chimodzi mwazofala zoyipa zake ndi kukhathamira.

Momwe Mungadyetse Nandolo za Njiwa

Nyemba zamasamba ndizopindulitsa kwambiri zikagwiritsidwa ntchito yaiwisi.

Nandolo za nkhunda zomwe zinamera ndi zabwino pa thanzi lanu.

Mutha kuphika nandolo - mwina pophika nyemba zokha kapena kuphatikiza ndi masamba ena kapena china chilichonse chomwe mungasankhe

Chinsinsi Chopatsa Thanzi

Nkhuku ndi mpunga ndi nandolo za njiwa

Zosakaniza

• 1/2 chikho chouma mpunga wa basmati
• Makapu awiri nandolo za nkhunda, zotsekedwa
• 1/2 gulu la masamba a coriander, odulidwa
• Magawo 4
• Mabere 4 a nkhuku opanda khungu komanso opanda mafuta, mafuta owoneka achotsedwa
• Supuni 1 mchere
• Supuni 1 yatsopano tsabola wakuda watsopano

Mayendedwe

• Mu phula, onjezerani mpunga, madzi, ndi & frac12 supuni yamchere mchere.
• Bweretsani ku chithupsa pa kutentha kwakukulu.
• Pezani kutentha mpaka kutsika, kuphimba mwamphamvu, ndikuyimira kwa mphindi 20.
• Chotsani pamoto.
• Onetsetsani nyemba ndi masamba a coriander ndikuphimba kuti zifundire.

Kwa nkhuku

Finyani atatu a mandimu ndikudula mandimu otsalawo mu wedges kuti mutumikire.

Pogwiritsa ntchito mpeni wakuthwa, dulani zidutswa zitatu kapena zinayi mopingasa pambali pakhungu lililonse la bere la nkhuku.

Ikani nkhuku poto wokonzeka ndikuphika mainchesi 4-6 kuchokera pamoto, pafupifupi mphindi 5 mbali iliyonse.

Sakanizani

Ikani mpunga m'mbale yotentha ndikutentha ndi nkhuku.

Kutumikira otentha ndi laimu wedges ndi steamed broccoli.

1. [1]Pezani nkhaniyi pa intaneti Morton, J. F. (1976). Nkhunda ya njiwa (Cajanus cajan Millsp.): Mapuloteni otentha otentha a nyemba. HortScience, 11 (1), 11-19.
2. [ziwiri]Uchegbu, N. N., & Ishiwu, C. N. (2016). Peyala Yotulutsa njiwa (Cajanus cajan): chakudya chatsopano chochepetsera kupsinjika kwa okosijeni ndi hyperglycemia. Sayansi yazakudya & zakudya, 4 (5), 772-777.
3. [3]USDA. (2016). Nandolo za Pigeon (Cajanus cajun), Raw, USDA National Nutrient Database.
4. [4]Singh, N. P., & Pratap, A. (2016). Zakudya Zakudya Zakudya Zachitetezo Chaumoyo ndi Ubwino Wathanzi. Mu Biofortification ya Zakudya Zakudya (pp. 41-50). Mphukira, New Delhi.
5. [5]Ofuya, Z. M., & Akhidue, V. (2005). Udindo wamagulu azakudya za anthu: kuwunikiranso. Zolemba pa Applied Science and Environmental Management, 9 (3), 99-104.
6. [6]Torres, A., Frias, J., Granito, M., & Vidal-Valverde, C. (2007). Mbeu zopangidwa ndi Cajanus cajan monga zosakaniza mu zinthu za pasitala: Kuwunika kwa mankhwala, kwachilengedwe komanso kwamphamvu. Zomera zamagetsi, 101 (1), 202-211.
7. [7]Pezani nkhaniyi pa intaneti Lai, Y. S., Hsu, W. H., Huang, J. J., & Wu, S. C. (2012). Antioxidant and anti-inflammatory effects of pigeon pea (Cajanus cajan L.) amachokera ku hydrogen peroxide-ndi lipopolysaccharide yochitira RAW264. Ma macrophage 7. Chakudya & ntchito, 3 (12), 1294-1301.
8. [8]Singh, U., & Eggum, B. O. (1984). Zinthu zomwe zimakhudza mtundu wa protein wa pigeonpea (Cajanus cajan L.). Zakudya Zazomera Zakudya Zamunthu, 34 (4), 273-283.
9. [9]Binia, A., Jaeger, J., Hu, Y., Singh, A., & Zimmermann, D. (2015). Kudyetsa potaziyamu tsiku ndi tsiku komanso kuchuluka kwa sodium-potaziyamu pochepetsa kuthamanga kwa magazi: kusanthula meta kwamayeso olamulidwa mosasintha. Zolemba za matenda oopsa, 33 (8), 1509-1520.
10. [10]Yokoyama, Y., Nishimura, K., Barnard, N. D., Takegami, M., Watanabe, M., Sekikawa, A., ... & Miyamoto, Y. (2014). Zakudya zamasamba ndi kuthamanga kwa magazi: kuwunika meta. JAMA mankhwala amkati, 174 (4), 577-587.
11. [khumi ndi chimodzi]Akinsulie, A. O., Temiye, E. O., Akanmu, A. S., Lesi, F. E. A., & Whyte, C. O. (2005). Kuyesa kwamankhwala kuchotsedwa kwa Cajanus cajan (Ciklavit®) mu sickle cell anemia. Zolemba za Tropical Pediatrics, 51 (4), 200-205.
12. [12]Satyavathi, V., Prasad, V., Shaila, M., & Sita, L. G. (2003). Kuwonetsera kwa hemagglutinin protein ya Rinderpest virus mu transgenic njiwa nandolo [Cajanus cajan (L.) Millsp.] Zomera. Malipoti Amaselo Obzala, 21 (7), 651-658.
13. [13]Pereira M., A. Zakudya zamagulu ndi chiopsezo cha matenda amtima: kuwunika kophatikiza maphunziro a gulu. Zolemba zamankhwala amkati, 164 (4), 370-376.
14. [14]Farvid, M. S., Ding, M., Pan, A., Dzuwa, Q., Chiuve, S. E., Steffen, L. M., ... & Hu, F. B. (2014). Zakudya za linoleic acid komanso chiwopsezo cha matenda amtima: kuwunika mwatsatanetsatane ndikuwunika meta kwa omwe akuyembekezeka kukhala maphunziro a gulu. Kuzungulira, KUYANG'ANIRAA-114.
15. [khumi ndi zisanu]Okafor, U. I., Omemu, A. M., Obadina, A. O., Bankole, M. O., & Adeyeye, S. A. (2018). Kuphatikiza kwa zakudya zopatsa thanzi za chimanga ogi chophatikizidwa ndi nandolo ya njiwa. Sayansi yazakudya & zakudya, 6 (2), 424-439.
16. [16]Pal, D., Mishra, P., Sachan, N., & Ghosh, A. K. (2011). Zochitika zachilengedwe ndi mankhwala a Cajanus cajan (L) Millsp. Zolemba paukadaulo wapamwamba wazamankhwala & kafukufuku, 2 (4), 207.
17. [17]Zu, Y. G., Liu, XL, Fu, YJ, Wu, N., Kong, Y., & Wink, M. (2010). Kupanga kwa mankhwala a SFE-CO2 kuchokera ku Cajanus cajan (L.) Huth ndi mankhwala awo opha tizilombo mu vitro ndi in vivo. Phytomedicine, 17 (14), 1095-1101.

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