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Kumba Hutano Chikafu Nutrition oi-Amritha K By Amritha K. musi waMay 13, 2020

Bengal gramu, inozivikanwawo sekuti 'nhema chana' kana garbanzo bhinzi inzvimbo inobatsira kwazvo yemhuri yechickpea. Iwe unogona kuzviziva se chana dal, chinhu chinonyanya kudyiwa muIndia chikafu. Iyo yakasviba mbichana mbichana idura-inoshamisira imba yekuchengetera magetsi, nekuda kweiyo hombe runyorwa rwezvikafu zvinobatsira iyo inosanganisira. Sainzi inonzi saCicer arietinum L., Bengal gram ine hutano hwakanyanya, ine hwema hwakawanda uye hwema, inonaka zvinoshamisa uye inogaya nyore nyore [1] .

Imwe yetsanga dzekutanga kurimwa, mbeu dzeBangal gram idiki muhukuru uye ine jasi rakasvibira-rakasviba. Iyo nyemba ine yero muvara uye yakati sandara kune rumwe rutivi uye yakatenderedzwa kune rimwe. Yainyanyorimwa muIndia, mhodzi yacho inowanikwawo kuIndia, Bangladesh, Pakistan, Iran neMexico.

Bengal gramu yakakwira mu fiber, zinc, calcium, protein uye folate. Iyo yakaderera mumafuta uye inobatsira kudzikisa cholesterol. Izvo zvakare zvakanaka kune vane chirwere cheshuga, sezvo iine yakaderera kwazvo hypoglycemic index [piri] . Kunyangwe iwe uchigocha uye upfu kuti ugadzire sattu kana kuikuya mune yakasvibirira fomu kuti ugadzire besan, Bengal gram inonaka inoshamisa mune chero eaya mafomu ichitigadzira hutano mazuva ese.

Verenga pamusoro kuti uzive runako rweanoshamisa Bengal gramu, kuitira kuti iwe uite icho poindi yekuve nembiya yacho muchikafu chinotevera.

Kukosha Kwehutano KweBangal Bengam

Iwo macalorie muBangal gramu anosvika pa139 kcal. 100 magiramu eBangal ane anenge

23 gramu akazara makabhohydrate

2.8 gramu mafuta akazara

7.1 gramu mapuroteni [3]

246 milligrams sodium

40 milligrams calcium

60 milligrams iron

875 milligrams potasium

20 mamirigiramu vhitamini A.

Hutano Kubatsirwa kweBangal Bengam

Zvakanakira kusanganisa dema chana mukudya kwako kwezuva nezuva hazvina muganho. Zvidzidzo zvakasiyana zvakaburitsa kuti Bengal gramu haina kungobatsira muviri wako chete asiwo pfungwa dzako. Ngatizivanei zvimwe zvezvinoshamisa zvehutano zvinopihwa neBangal gram.

1. Kunowedzera simba

Imwe yemabhenefiti anozivikanwa eBengal gram ndiko kugona kwayo kuwedzera simba rose mumuviri wako. Iyo yakafuma sosi yemapuroteni muBangal gram anobatsira kuwedzera yako simba reyero. Iyo amino acid Methionine muBangal gram inovandudza mashandiro esero ayo akananga zvine chekuita nekusimudzira simba rese. Tsvina yacho inowedzera mhasuru dzako nesimba, ichivandudza mashandiro emuviri wako [4] .

2. Inodzivirira chirwere cheshuga

Nyemba dzemhuri yechickpea dzinozivikanwa kuva neyakaenzana fiber. Zvidzidzo zvakaburitsa zvinoitika nefibhi-yakafuma chikafu chinogona kuva pane vanhu vane chirwere cheshuga, kunyanya mhando 1 uye mhando 2. Iyo yekudya fiber yezvinyorwa inobatsira mukumwa kweshuga, uye chengetedza yakajairika muyero weropa insulin uye neshuga nhanho. [5] .

3. Inovandudza kugaya

Iyo fiber yemukati muBangal gram inobatsira kugadzirisa yako digestive system nekuvandudza maitiro ekugaya uye kudzivirira kupatira. Iko kunogara kuchishandiswa kweBangal gram kunogona kubatsira kudzikamisa matambudziko ane chekuita nekugaya senge kurutsa, manyoka, kuzvimba uye dyspepsia [6] . Saizvozvowo, zvirimo zve starch muBangal gram zvinowirirana mukudzivirira kutanga kwekuzvimbirwa. Iyo phytochemicals inonzi saponins (anti-oxidants) inobatsira pachiito nekuchengetedza yakachena gwara rekugaya, sezvo ichizobvisa iyo isingadiwe marara kubhururuka [7] .

4. Inobata kupererwa neropa

Iyo yakakwira zvemukati yesimbi uye folate muBengal gram inobatsira kubvisa kushomeka kwesimbi. Inobatsira mukuwedzera hemoglobin yako uye inobatsira zvakanyanya panguva yepamuviri, lactation uye kuenda kumwedzi [8] [9] .

5. Inovandudza hutano hwepfupa

Bengal gramu ine yakanaka yezvinyorwa zvecalcium, iyo inogona kubatsira kuvandudza rako pfupa hutano. Huwandu hwecalcium mumutsetse unobatsira kuvaka pamwe nekuvandudza hutano hwepfupa rako [10] . Pamwe chete neizvi, iyo miniti asi izvo zvinobatsira huwandu hwecalcium uye phosphate inovandudza mashandiro ekuvaka matrix emapfupa nemavitamini anobatsira mukumwa kwecalcium [gumi neimwe] .

6. Kudzora BP

Iyo yakaderera sodium yezvinyorwa pamwe neakawanda huwandu hwe potassium inonzi inosimbisa zvakanaka kuchengetedza uye kuenzanisa yako yeropa. [12] . Iyo yemidhi sodium inochengeta iyo yemukati yemukati mumuviri wako iyo inogona kukonzera kukwira muhuwandu hweropa. Ndipo panouya potassium inotamba nekudzora mhedzisiro yakaipa yesodium.

7. Inovandudza kugona kwekuziva

Mbeu dzakajairika dzakapfuma mu choline, izvo zvinogona kusimbisa yako maseru etsinga, pamwe nerubatsiro, kubvisa kushushikana. Kushandiswa kweBangal gramu nguva dzose kunogona kubatsira kuvandudza huropi hwako kushanda senge ndangariro uye kudzidza [13] .

8. Inovandudza hutano hwemwoyo

Bengal gramu yakafuma mu fiber, potasium uye vhitamini C, iyo inoita chinzvimbo chepakati mukuvandudza moyo wako wehutano. Pamwe chete neizvi, iyo magnesium uye folate zvemukati mune yakasviba-yeruvara gundeu inosimbisa tsinga dzeropa uye inoderedza yakaipa cholesterol mazinga. Sanganisira ichi chishamiso kupomba mukudya kwako kuti ugare kure nenjodzi yemoyo uye zvinetswa [14] .

9. Inodzivirira gomarara

Iyo selenium yemukati muBangal gram inobatsira mukudzivirira kupararira kwekenza-inokonzera makemikari mumuviri wako. Iyo mineral detoxifying macomputer senge emahara radicals uye inodzivirira kutanga kwekuputika uye bundu kukura kwehuwandu. Iyo folate yezvinyorwa muBangal gram inobatsirawo mune iyi kesi nekudzivirira kuwanda uye kupararira kwemasero ekenza [gumi neshanu] .

10. Inobatsira mukudzikira uremu & manejimendi

Kuwanda kwefibre zvirimo muBangal gram chinhu chinoshanda chechisikirwo rubatsiro rwekudzikisa uremu. Iyo fiber inochengetedza kunzwa kwekunzwa kuzere, nekudaro uchidzora chishuwo chako. Mbune iyi ipfuma yeprotein, ichikubatsira iwe mukuita kweanoshanda ehuremu system [16] .

11. Balances mahormone levels mumadzimai

Phytonutrients anonzi phytoestrogens (mahormone emiti) uye saponins (anti-oxidants) anowanikwa muhuwandu hwakawanda muBangal gram. Aya phytonutrients anobatsira kudzikisa njodzi yekenza yemazamu. Iyo inochengetedza huwandu hweropa reestrogen hormone uye inobatsira kudzivirira kubva kune osteoporosis. Bengal gram zvakare inoverenga akasiyana manzwiro anochinja panguva yekuenda kumwedzi uye post-menopausal chikamu mune vakadzi. Izvo zvinonzi zvinoderedza kumwedzi kurwadza nekurwadziwa [17] .

12. Inobvisa itsvo & matombo edundira

Iyo diuretic mhedzisiro yeBengal gram inoita kuti ive inobatsira pakubviswa kwematombo akaumbwa mudundira neitsvo. Iko kunogara kuchishandiswa kweBangal gramu kunogona kubatsira kuburitsa matombo kubva kune yako system [18] .

Nzira dzeKudya Bengal Gram

Kune nzira dzinoverengeka dzekuwana zvakanakira Bengal gramu. Nzira yakapusa yekumedza Bengal gramu ndeye kufashaidza legume. Nzira ine hutano yekuishandisa ndeyekuisa giramu mumvura usiku hwese kana kwemaawa akati wandei sezvo isingarasikirwe nehutano hwayo mukuita. Inogona zvakare kukangwa kana kukangwa.

Bengal Gram Mapoka

Zvakajairika kuti munhu wese asvetuke achifunga kuti chikafu chine hutano hachiwanzonaka nguva dzese. Asi, heano mashoma anonaka uye ane hutano mapikicha eBangal gram kuti iwe uzviise mukati. Tarisa!