12 Anoshamisa Kubatsirwa KweBlack Gram (Urad Dal) Kune Hutano

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Dema gramu, inozivikanwawo seurad dal, ndiyo imwe yemanyore anowanikwa mukicheni yega yega yeIndia. Iyo inoshandiswa mumhando dzakasiyana dzekudyira senge dosa, vada uye papad asi kazhinji inoshandiswa kugadzira dal. Magiramu madema ane akawanda mabhenefiti ehutano kubva pakuvandudza kugaya kusvika mukugadzirisa mashuga eropa uye zvakare anoshandiswa mumushonga weAyurvedic futi.

Gramu dema inozivikanwa zvakare nemazita senge nyemba nhema uye matpe bhinzi. Iyi lenti inozivikanwa kwazvo zvekuti inoumba chikamu chakakosha chezvekunze zvekudya uye kana ikadyiwa zuva nezuva, ine hutano hwakanaka kuhutano hwako.

Kukosha Kwehutano KweGlass Gram Kana Urad Dal

100 gramu ye gramu dema ine 343 kcal yesimba. Izvo zvinewo

• 22.86 gramu mapuroteni
• 60 magiramu makabhohaidhiretsi
• 1.43 gramu yakazara lipid (mafuta)
• 28.6 gramu yakazara fiber fiber
• 2.86 gramu shuga
• 171 milligrams calcium
• 7.71 milligrams iron
• 43 milligrams sodium

Kuva mupfumi muprotein uye mamwe akakosha zvicherwa, dema gramu, inobatsira muviri munzira dzakawanda.

Ndeapi Iwo Hutano Kubatsirwa KweBlack Gram

1. Inowedzera simba

Dema gramu kuva akapfuma musimbi uye mapuroteni anoita seakanyanya simba simba rinowedzera uye rinoita kuti muviri wako ushande. Iron iron yakakosha inobatsira mukugadzirwa kwemasero matsvuku eropa ayo anowedzera kuwedzera kuyerera kweoksijeni kunhengo dzakasiyana dzemuviri, nekudaro ichiwedzera simba uye kudzikisa kuneta ^[1] .

2. Kunowedzera hutano hwemwoyo

Dema gramu inobatsira mukusimudzira hutano hwemwoyo nekuda kwekuvapo kwemagesium, faibha, folate uye potasium. Kudya kwefibhi inzira inoshanda yekudzora cholesterol yako uye kudzivirira atherosclerosis, ^[piri] nepo magnesium ichibatsira mukutenderera kweropa uye potasium inoshanda sevasodilator nekudzikisa kushushikana mumidziyo yeropa uye tsinga. Uye zvakare, folate yakabatana nekudzikisa njodzi yehosha yemoyo ^[3] .

3. Inovandudza kugaya

Gramu dema ine huwandu hwakawanda hwefibre yezvikafu inozivikanwa kuvandudza kugaya kwako uye zvinobatsira mukukwirisa chigaro, nekudaro uchidzivirira kupatira ^[4] . Kana iwe uri kutambura nematambudziko ane chekuita nemudumbu senge kupatirwa, manyoka, kurwadza kana kuzvimba kunosanganisira gramu dema mukudya kwako.

4. Inosimudzira hutano hweganda

Dema gramu inoonekwa sechikafu chinodzivirira nekuti chakapfuma zvakanyanya mumaminerari anogona kudzivirira kuchembera kweganda. Sezvo gramu dema yakafuma mune iron, inobatsira mukuwedzera kuyerera kweropa kune maseru, nokudaro ichipa ganda rinopenya uye rinopenya richiita kuti ganda rako rive risina gwapa uye ridzikise zviratidzo zvemucheno. ^[5] .

5. Kunoderedza marwadzo uye kuzvimba

Kubva panguva dzekare, gramu dema raishandiswa mumishonga yeAyurvedic yekudzora kurwadziwa uye kuzvimba. Iko kuvapo kweantioxidants mugirazi dema kunozivikanwa kudzikamisa kurwadziwa nekuzvimba mumuviri ^[6] . Kungoisa peya yegiramu nhema pane maronda anorwadza uye mhasuru kunogona kuunza zororo ipapo ipapo.

6. Inodzivirira itsvo mabwe

Gramu dema ine diuretic mune zvakasikwa zvinoreva kuti inomutsa weti uye izvi zvinopedzisira zvabatsira mukubvisa huturu, uric acid, mafuta akawandisa, mvura yakawandisa uye calcium yakawandisa yakachengetwa muitsvo. Izvi zvinobatsira mukudzivirira matombo eitsvo kubva mukuitika pakutanga.

7. Inosimudzira bvudzi kukura

Gramu dema rakapfuma mumaminerari ayo anogona kubatsira kubata rakaoma uye bhurema bvudzi uye kudzorera kubwinya kwebvudzi. Inoita seyakagadzika bvudzi rako uye ichipa chimiro chinopenya. Kungoisa poda yegiramu dema pane bvudzi rako zvinoita hunyengeri.

8. Inotarisira chirwere cheshuga

Sezvo gramu dema yakafuma mune zvekudya fiber, inogadzirisa huwandu hwezvinhu zvinovaka muviri zvinofinhwa neiyo gwara rekudya. Nekuda kweizvozvo, inobatsira mukuchengetedza shuga uye glucose mazinga, nekudaro ichiita kuti chirwere cheshuga chiwedzere kugona ^[7] . Kana iwe uri munhu ane chirwere cheshuga, sanganisira gramu dema mune chako chikafu kudzivirira spike mumazinga eshuga eropa.

9. Inovandudza hutano hwemapfupa

Dema gramu ndiyo yakanakisa sosi yecalcium iyo inobatsira kune iyo bone mineral density. Calcium chinhu chakakosha chicherwa chinochengeta mapfupa ako akasimba uye chinodzivirira kudzikisira kwemapfupa ^[8] . Kuishandisa zuva nezuva kunodzivirira matambudziko ane chekuita nefupa kusanganisira osteoporosis uye kubatsira mukuchengetedza hutano hwemapfupa.

10. Inosimbisa tsinga

Wanga uchiziva here kuti kuve ne gramu nhema kunogona kubatsira mukusimudzira iyo yekuziva basa? Inosimbisa huta uye inobatsira pakubata nematambudziko ane chekuita nehutano senge hysteria, schizophrenia uye kushaya simba kwendangariro. Gramu dema rave richishandiswa mumushonga weAyurvedic pakurapa kuora mitezo, kuoma kumeso, kushaya simba kwekutya, nezvimwewo.

11. Inovaka mhasuru

Iyo yakafuma mapuroteni ari mutsvuku gramu inozivikanwa yekuvandudza mhasuru hutano nekuvandudza nekusimbisa mhasuru nyama dzemuviri ^[9] . Vese varume nevakadzi vari kuyedza kuvaka tsandanyama dzavo vanofanirwa kudya giramu dema zuva nezuva kuti mhasuru ikure uye iwane simba.

12. Zvakanaka kune vakadzi vane pamuviri

Dema gramu inoonekwa seyakanaka kwazvo kuroora kwevakadzi vane nhumbu nekuda kwekukosha kwayo kwehutano. Kuva sosi yakapfuma yesimbi, inobatsira mukugadzirwa kwehemoglobin iyo inodzivirira kuremara kwekuzvarwa mumucheche ^[10] . Zvakare kuvapo kwakakosha kwemafuta acids mugiramu dema kunowedzera kukura kwehuropi hwechi fetus.

Kuchengetedza

Kunyangwe kudya giramu dema kwakanakira hutano, kuva nayo zvakawandisa kunogona kuwedzera uric acid iyo isina kunaka kune vanhu vanotambura nemaronda kana gout. Izvo zvinogona zvakare kukonzera kugumbuka uye vanhu vane rheumatic zvirwere vanofanirwa kuzvidzivirira.

1. [1]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Ongororo pamusoro pesimbi uye kukosha kwayo kuhutano hwevanhu. Rondedzero yekutsvagisa mune zvekurapa sainzi: iro repamutemo reIsfahan University yeMedical Sciences, 19 (2), 164-74.
2. [piri]Brown, L., Rosner, B., Willett, W. W., & Masaga, F. M. (1999). Cholesterol-kudzikisa mhedzisiro yezvikafu fiber: meta-ongororo. IAmerican Journal yeClinical Nutrition, 69 (1), 30-42.
3. [3]Li, Y., Huang, T., Zheng, Y., Muka, T., Troup, J., & Hu, F. B. (2016). Folic Acid Kuwedzeredza uye Njodzi Yezvirwere zveMwoyo: Kuongororwa kweMeta - Kuongororwa kweRandomized Kudzora Miedzo. Zvinyorwa zveAmerican Heart Association, 5 (8), e003768.
4. [4]Grundy, M. M.-L., Edwards, C.H, Mackie, A. R., Gidley, M. J., Butterworth, P.J, & Ellis, P. R. (2016). Kuongororazve kwemaitiro edhayeti yezvinodhaka uye zvinorehwa nemacronutrient bioaccessibility, kugaya uye postprandial metabolism. British Journal yeNutrition, 116 (05), 816-833.
5. [5]Wright, J. A., Richards, T., & Srai, S. K. S. (2014). Basa resimbi muganda uye kupora kwekukuvara kweronda. Miganhu muFarmacology, 5.
6. [6]Rajagopal, V., Pushpan, C. K., & Antony, H. (2017). Kuenzanisa mhedzisiro yegram gramu uye dema gramu pane vanoputira vamiririri uye antioxidant chinzvimbo. Zvinyorwa zveKudya uye Kuongorora kweMishonga, 25 (4), 845-853.
7. [7]Kaline, K., Bornstein, S., Bergmann, A., Hauner, H., & Schwarz, P. (2007). Iko Kukosha uye Mhedzisiro yeDhijitari Fibhi mune Chirwere cheshuga Kudzivirira pamwe Kunyanya Kufungidzirwa kweZvese Zviyo Zvigadzirwa. Hormone uye Ongororo yeMetabolic, 39 (9), 687-693.
8. [8]Tai, V., Leung, W., Grey, A., Reid, I. R., & Bolland, M. J. (2015). Calcium inodya uye mapfupa emamineral density: yakarongeka ongororo uye meta-ongororo. BMJ, h4183.
9. [9]Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Mapuroteni nguva uye ayo mhedzisiro pane tsandanyama hypertrophy uye simba mune vanhu vanoita uremu-kudzidziswa. Zvinyorwa zveInternational Society of Sports Nutrition, 9 (1), 54.
10. [10]Molloy, A. M., Einri, C. N., Jain, D., Laird, E., Fan, R., Wang, Y.,… Zvigayo, J. L. (2014). Chinzvimbo chepasi chesimbi chinokanganisa njodzi neural tube zvikanganiso? Matambudziko Ekuzvarwa Kutsvagisa Chikamu A: Clinical uye Molecular Teratology, 100 (2), 100-106.

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