Mitengo: Mitundu, Mapindu A Zakudya Zabwino Ndi Zoyipa Zake

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Zomera, zomwe zimatchedwanso nyemba zambewu, ndi mbewu zodyedwa m'mabanja a legume. Amamera m'matumba ndipo amakhala amitundu yosiyana, mawonekedwe ndi mitundu ndipo amakhala ndi mapuloteni, fiber, ndi mavitamini osiyanasiyana, ndipo amapereka kuchuluka kwa amino acid pantchito yanu yamthupi. Kugwiritsa ntchito nyemba kumatha kukweza chakudya chanu chifukwa cha saponins, mankhwala amadzimadzi ndi ma tannins omwe ali ndi antioxidant ndi anticarcinogenic ^[1] . Ndibwino kwa matenda a leliac, kudzimbidwa ndi kunenepa kwambiri. Amayi apakati amalangizidwa kuti azidya nyemba chifukwa cha kuchuluka kwa folate ndi chitsulo zomwe zimafunikira panthawi yobereka ^[ziwiri] .

Mu mitundu ingapo yamitundumitundu, mtundu uliwonse umatha kukhala waphindu ku thupi lanu kulingalira kuti mumadya mosamala ^{[3] [4]} . Mitundu ina yodziwika bwino ya nyemba ndi Bengal gramu, gramu wofiira, nyemba mung ndi zina.

Werengani kuti mudziwe zamtundu uliwonse wazakudyazi komanso zabwino zomwe ali nazo kuti muphatikizire pazakudya zanu.

1. Bengal Gram

Amadziwikanso kuti nyemba zakuda kapena nyemba za garbanzo, Bengal gram ndichinthu chofunikira kwambiri mu zakudya zaku India. Sayansi wotchedwa Cicer arietinum L., Bengal gram ndiopatsa thanzi kwambiri. Muli fiber, zinc, calcium, protein ndi folate. Ubwino wophatikizira chana wakuda pazakudya zanu za tsiku ndi tsiku ulibe malire, chifukwa cha kuchuluka kwa mapindu omwe ali nawo ^[5] .

Zomwe zili ndi fiber zimathandizira kuwonda, kupewa matenda ashuga, komanso kukonza chimbudzi ^{[6] [7]} . Ndizopindulitsa pakulamulira kuthamanga kwa magazi, kukonza magwiridwe antchito amthupi ndi thanzi la mtima ^[8] . Zomwe selenium mu gramu ya Bengal akuti amateteza khansa ^[9] luso. Kuphatikiza pa izi, imathandizidwanso kuthandizira kulinganiza mahomoni mwa akazi, kuthetsa miyala ya impso ndi chikhodzodzo.

Dziwani zambiri za zodabwitsa Ubwino wathanzi la Bengal gramu .

2. Pegeon Pea (Red Gram)

Asayansi amatchedwa Cajanus cajan, nandolo za njiwa zimadziwika kuti red gram. Poyerekeza ndi masamba ena am'banja la nyemba, nandolo ndi njala yabwino yopezera mapuloteni ^[10] . Wolemera mchere, nyemba zimathandizira kupewa kuchepa kwa magazi chifukwa chazambiri. Ndi gwero labwino la sodium, potaziyamu, phosphorous, zinc etc. ^{[khumi ndi chimodzi]} . Kudya nandolo wa nkhunda kumathandizira kukonza ndikukula chifukwa zimathandizira pakupanga maselo, minofu, minofu ndi mafupa ^[12] . Zomwe zili ndi fiber zambiri zimathandizira kuti mukhale ndi thanzi labwino ^[13] .

Ngakhale nyembazo sizikhala ndi zovuta zina, anthu omwe ali ndi chifuwa chachikulu cha nyemba amayenera kupewa nandolo ^[14] . Kuwonjezeka kwa nandolo kumatha kuyambitsa mphekesera.

3. Green Gram (Mung Nyemba)

Sayansi yotchedwa Vigna radiata, gramu wobiriwira kapena nyemba ya mung ndiye gwero labwino kwambiri la mapuloteni obzala mbewu. Nyemba zamagulu mung, zimapezanso mapuloteni ambiri, komanso zimakhala ndi michere yambiri, ma antioxidants komanso ma phytonutrients ^{[khumi ndi zisanu]} . Chifukwa chakupezeka kwa michere yamafuta, niacin, chitsulo, magnesium ndi zakudya zina zosiyanasiyana, nyembazo zimakhala ndi maubwino osiyanasiyana azaumoyo kuyambira kuwonda mpaka chitetezo chokwanira. Kugwiritsa ntchito gramu wobiriwira kumathandiza kuchepetsa kuthamanga kwa magazi, kupewa matenda amtima, khansa, zizindikiritso za PMS ndi mtundu wa 2 shuga ^[16] . Kutentha kumathandizanso pakukongoletsa khungu lanu komanso tsitsi lanu ^[17] .

Komabe, anthu omwe ali ndi vuto la impso ndi ndulu ayenera kupewa ^[18] . Kutentha kumatha kulepheretsa kuyamwa kwa calcium.

Kuti mudziwe zambiri : Mapindu 16 Opindulitsa A Zaumoyo Wa Green Gram (Mung Nyemba)

4.Gram gramu (Office Dal)

Amadziwikanso kuti urad dal, gramu wakuda amatchedwa sayansi Vigna mungo. Chifukwa cha kuchuluka kwa mapindu omwe ali nawo, amagwiritsidwa ntchito ngati mankhwala a Ayurvedic pakukweza chimbudzi ndikuwongolera kuchuluka kwa shuga wamagazi (mwazinthu zina). Zakudya zamagulu a nyemba zimathandizira kusintha kwa chimbudzi, zimayang'anira matenda ashuga komanso zimathandiza kuthana ndi mavuto okhudzana ndi m'mimba monga kudzimbidwa, kutsegula m'mimba, kukokana kapena kuphulika ^[19] . Kupatula izi, kudya magalamu akuda kumatha kuthandizira mafupa anu. Itha kuthandizanso kulimbitsa dongosolo lanu lamanjenje komanso kumanga minofu ^{[makumi awiri]} . Zomera zimawoneka ngati zopindulitsa panthawi yapakati ^{[makumi awiri ndi mphambu imodzi]} .

Kugwiritsa ntchito gramu yakuda mopitirira muyeso kumatha kukulitsa kuchuluka kwa uric acid, komwe sikungakhale bwino kwa anthu omwe akuvutika ndi ma gallstones kapena gout.

Dziwani zambiri za zabwino zabwino za gramu yakuda .

5. Nyemba za Impso (Rajma)

Nthawi zambiri amatchedwa rajma, nyemba za impso zimatchedwa sayansi monga Phaseolus vulgaris. Olemera ndi fiber, calcium, sodium ndi michere yambiri, nyemba za impso zimathandizira kuonda ^[22] . Zomwe zimapezeka mu nyemba zimathandizanso kupititsa patsogolo thanzi la mtima ^{[2. 3]} . Mwa kudya nyemba za impso, mutha kudziteteza ku chiopsezo cha matenda a khansa ndi chiwindi. Ndizothandiza kukonza chimbudzi, kapangidwe ka mafupa ndi mano, komanso khungu ndi tsitsi labwino. Chifukwa cha folic acid, nyemba za impso ndizabwino kwambiri kwa amayi apakati. Momwemonso, amathandizira kupewa kuthamanga kwa magazi, kuwonjezera kukumbukira komanso kuchotsa dothi ^[24] .

Ngakhale nyemba za impso zili ndi maubwino onsewa, kuchuluka kwa nyemba za impso kumatha kuyambitsa mphulupulu komanso kuyanjana ndi anthu ena ^[25] .

6. Cowpea kapena Mtola Wamaso Wakuda (Lobhia)

Sayansi wotchedwa Vigna unguiculata, cowpea amadziwika kuti ndi nyemba zopindulitsa kwambiri komanso zopatsa thanzi m'banja. Ndi gwero labwino la mapuloteni, zakudya zamafuta, chitsulo, phosphorous ndi zina zotero ^[26] . Mphamvu yolimba komanso yolimba, yophatikiza nandolo wamaso akuda muzakudya zanu za tsiku ndi tsiku ndizothandiza kwambiri m'thupi lanu. Zimathandizira kutsuka cholesterol komanso kuchepetsa kuthamanga kwa magazi, kupewa magazi m'thupi, komanso kuwongolera kuchuluka kwa shuga ^[27] . Zothandizira Cowpea pochepetsa chiopsezo cha khansa ya kapamba ndikulimbitsa khungu, tsitsi ndi minofu. Zimalimbikitsanso kuti munthu akhale ndi pakati. Cowpea imathandizanso kuti mafupa anu akhale olimba ^[28] .

Ngakhale kulibe mavuto obwera chifukwa cha nyembazo, kupitirira muyeso kumatha kuyambitsa chibwibwi.

Dziwani zambiri za ubwino wathanzi la cowpea .

7. Maluwa

Zakudya zopatsa thanzi komanso zotsika mtengo, mphodza amatchedwa asayansi monga Lens culinaris. Iwo ali olemera mu fiber, iron ndi magnesium. Kupezeka kwa michereyi kumamugwiritsa ntchito nyembazo polimbikitsa thanzi la mtima ^[29] . Kugwiritsa ntchito mphodza nthawi zonse komanso mosamala kumathandiza kuteteza kuyambika kwa khansa, chifukwa ma polyphenols ngati flavanols ndi procyanidin amakhala ndi antioxidant, anti-inflammatory and neuroprotective zotsatira ^[30] . Pokhala gwero labwino kwambiri lachitsulo, mphodza amathandizanso kuthana ndi kutopa. Nyemba za nyemba zimathandiza kumanga minofu ndi maselo ndipo ndizabwino kwa amayi apakati. Zimayambitsa zochitika zamagetsi m'thupi lanu ndikuwonjezeranso mphamvu zanu ^[31] .

Komabe, pewani kudya zingwe zazikulu chifukwa zimatha kubweretsa vuto m'mimba.

Pezani kumvetsetsa kozama kwa fayilo ya mitundu ndi zabwino za mphodza .

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