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Chikafu Nutrition oi-Amritha K By Amritha K. musi waMarch 15, 2019

Green gramu, inonziwo nyemba mung, haisi yekune dzimwe nyika kuSouth Asia nyika, kunyanya India. Kamwe kamwe muhupenyu hwako, ungadai wakadya ndiro dzaive nemung dal mukati mayo. Ipo legume iri nyowani kune dzimwe nyika, chave chiri chikamu chetsika dzechikafu cheAyurvedic muIndia kwezviuru zvemakore ^[1] . Inofungidzirwa seimwe yezvakanyanya kufarirwa chikafu muIndia, giramu girini rave richishandiswa kubvira 1,500 B.C.

Green gram ndechimwe chezvakanakisa sosi yemapuroteni-uye ane zviitiko zvehupenyu zvinosanganisira antioxidant, antimicrobial, anti-inflammatory, lipid metabolism pekugara, antihypertensive, antihypertensive, antidiabetic, uye antitumour mhedzisiro. Iyo sosi yepamusoro yeprotein, fiber, antioxidants uye phytonutrients ^[piri] .

Parizvino, mukurumbira wegramu gramu urikusimukira pamwe nemutsanga uri kushandiswa mune zvese kubva kumasobho emumagaba, ndiro dzekudyira kusvika kumapuroteni mapoda. Mutsanga uyu unowanikwa mune nyemba dzisina kubikwa, furawa yakaomeswa, fomu yakasvuurwa, mbeu yakamera uye semabhinzi manoni zvakare. Iyo yakaoma giramu gramu inogona kudyiwa mbishi, yakaviriswa, kubikwa, kukwirwa uye muchimiro cheupfu.

Iko kukwirira kweutanho hwegiramu kunoita kuti ibatsire mukurwisa akati wandei asingagumi, ane hukama nezera pamwe nechirwere chemwoyo, gomarara, chirwere cheshuga uye kufutisa. Tsvagurudzo dzakasiyana dzakaitwa mukutsvaga mabhenefiti ehutano anopihwa nemumagaro ndokusimbisa kuti zvinobatsira mukudzivirira kutanga kwezvirwere zvisingaperi pamwe nekuderedza kuzvimba, pamwe nezvimwe zvakanaka zvakasiyana ^[3] . Verenga pamusoro kuti uzive zvakawanda nezve mabhenefiti, chikafu, mabikirwo uye zvichingodaro nezve anonakidza girama gramu.

Kukosha Kwehutano KweGreen Gram

100 gramu yeiyo legume ine 105 macalorie esimba. Ivo vane 0,38 gramu mafuta, 0.164 milligrams thiamine, 0.061 milligrams riboflavin, 0.577 milligrams niacin, 0.41 milligrams pantothenic acid, 0.067 milligrams vitamin B6, 0.15 milligrams vitamin E, 0.298 milligrams manganese and 0.84 milligrams zinc.

Zvimwe zvinovaka muviri zvirimo mugirama regirini zvinotevera ^[4] :

62.62 gramu makabhohaidhiretsi
6.6 magiramu eshuga
16.3 gramu yezvokudya fiber
1.15 gramu mafuta
23.86 gramu mapuroteni
2,251 mamirigiramu e niacin (B3)
1.91 milligrams pantothenic acid (B5)
625 maikorofoni folate (B9)
4.8 milligrams vhitamini C
9 ma micrograms vhitamini K
132 milligrams calcium
6.74 milligrams iron
189 milligrams magnesium
1.035 milligrams manganese
367 milligrams phosphorus
1246 milligrams potasium
2.68 milligrams zinc

Hutano Bhenefiti YeGreen Gram

Kubva pakubatsira mukuderedza huremu kurwisa kufutisa, kushandisa giramu girini kunogona kubatsira zvakanyanya kune hutano hwako. Tarisa uone kuwanda kwemabhenefiti anowanikwa neyemhando yepamusoro legume.

1. Inoderedza BP

Akapfuma mukudya zvinovaka muviri, magiramu egirini anosimbiswa kuve nekwaniso yekudzora kutanga kwezvirwere zvemoyo uye nepamusoro BP. Izvo zvakatorwa kubva kumutsanga zvakaratidzwa kudzikisa iyo systolic yeropa, sezvo antihypertensive zvivakwa zvegirini magiramu zvinobatsira mukuderedza kudzikira kwemitsipa yeropa iyo inokonzera kuti kukwira kweropa kukwire. Icho chakanyanya kuwanda kwemapuroteni zvidimbu zvinozivikanwa semapeptidi, ayo anogona kuverengerwa kune iyi bhenefiti ^[5] .

2. Kunowedzera hutachiona

Green gram ndiyo yakanaka sosi yemaphytonutrients, ane anti-kupisa uye antimicrobial zvinhu. Ivo vanobatsira mukuvandudza hutachiona hwako uye kurwisa mabhakitiriya anokuvadza, dzihwa, hutachiona, kutsamwa, mapundu, etc. Mbeu yegumbo inovandudza kudzivirira kwako, kudzivirira muviri wako kubva kuzvinhu zvinokuvadza. ^[6] .

3. Inodzivirira zvirwere zvemwoyo

Zvidzidzo zvakaitiswa pamhedzisiro yemagiramu egirini mukuvandudza hutano hwemwoyo hwenhu hunosimbisa kuti kugara uchidzora uye kudyiwa kweiyo nyemba kunogona kudzora huwandu hwakaipa hwecholesterol. Iyo inobatsira mukugadzirisa mwero wecholesterol nekubvisa iyo yemahara radicals, ichideredza kuzvimba uye kugadzirisa kukuvara kwakakonzerwa kumidziyo yeropa. Iyo antioxidant chivakwa chegume chinobatsira mukudzivirira kutanga kwekurohwa uye kurwiswa kwemoyo kunokonzerwa neiyo yakasanganiswa LDL cholesterols. Green gramu inobatsirawo mukusimudzira kufamba kweropa nekubvisa tsinga ^[7] .

4. Inodzivirira gomarara

Iyo yakakwira huwandu hweoligosaccharides uye polyphenols (amino acids) aripo mune green magiramu anobatsira mukudzivirira kutanga kwekenza. Zvimwechetezvo, iyo antioxidant midziyo yemung bhinzi inobatsira mukudzivirira muviri wako kubva kukuvara kweDNA uye nenjodzi yekuchinja kwesero. Izvo zvakare zvinotaurwa kuti zvine antitumour zvivakwa. Iyo flavonoids vitexin uye isovitexin ine yemahara-radical yekuparadza kugona, iyo inobatsira kudzikisa iyo oxidative kusagadzikana kunogona kukonzera kukura kwekenza. ^[8] .

5. Aids mukurema

Huwandu hweeprotein uye zvemukati zvefibhi mune mung bhinzi zvinowedzera kuguta, zvichidaro zvichiita kuti unzwe kuzara. Izvi zvinokonzeresa kuti mumwe amise kudiwa kwekudya pane zvisina hutano chikafu uye zvinwiwa nguva dzose, zvichiwedzera uremu. Inowedzera satiety hormone inonzi cholecystokinin uye inogona kubatsira mukurwisa kufutisa ^[9] .

6. Inoderedza PMS zviratidzo

Iwo mavitamini B ari mumagiramu egirini senge vhitamini B6 uye folate inoita basa rakakosha mukudzora kushanduka kwehomoni, uye ipapo kugadzirisa zviratidzo zvakakomba zvine chekuita nePMS. Iwo mavitamini B, folate uye magnesium inogona kubatsira kudzikisa marwadzo uye kuomarara kwakabatana nePMS, senge kutonga maronda, kutemwa nemusoro, kusanduka kwemamiriro, kuneta uye mhasuru aches ^[10] .

7. Inodzivirira rudzi rwechipiri chirwere cheshuga

Giramu rakasvibirira rinosimbiswa kuve nehutachiona hwehutachiona, izvo zvinobatsira mukudzivirira kutanga kwechirwere cheshuga (rudzi rwechipiri). Chidzidzo chakaitwa pane zvakakanganiswa chakaratidza kuti nyemba dzinogona kubatsira kudzikisa huwandu hweshuga yeropa, plasma C-peptide, yakazara cholesterol, glucagon, uye triglyceride mazinga. Izvo zvinobatsirawo mukuvandudza kutsungirira kweglucose pamwe nekuteerera kwe insulin ^{[gumi neimwe]} .

8. Inovandudza kugaya

Nyore kugaya, nyemba dzinobatsira zvakanyanya mukubatsira dhayeti. Green gramu inobatsirawo mukudzikisira muviri wako nekuda kwehupfumi hwesimbi. Inobatsira mukudzivirira IBS zviratidzo senge kupatirwa futi ^[12] .

9. Inodzora metabolism

Sezvambotaurwa, magiramu egirini akapfuma mune fiber. Ivo vanobatsira mukugadzirisa zviitiko zvemagetsi mumuviri wako nekuwedzera huwandu hwese hwemetaboli. Iyo fiber inobatsira mukuderedza kusagadzikana uye acidity zvakare ^[13] .

10. Inovandudza kusimba kwemapfupa

Green gramu inogona kubatsira mukuvandudza yako calcium kudya, iyo inozovandudza yako pfupa simba. Ichishandiswa sechisviniro checalcium yekuwedzera, nyemba dzinogona kukudzivirira kubva kupaza ^[14] .

11. Inochengetedza chingamu hutano

Akapfuma nesodiyamu, magiramu egirini anogona kubatsira mukuvandudza hutano hwematadza pamwe nemeno ako (akapfuma calcium zvine). Kugara uchidya magiramu matema kunogona kudzivirira matambudziko echingamu senge chingamu kubuda ropa, kurwadziwa, kutsvuka, kunhuhwirira kwakashata uye kushaya simba ^{[gumi neshanu]} .

12. Inovandudza kutarisa kwepfungwa

Ihwo hupfumi hwesimbi mune girini magiramu anobatsira mukufamba kwekutakura okisijeni muropa pamwe nekuapa kweropa kunhengo dzese nematukisi. Izvo zvinobatsira kune vanhu vane matambudziko ekusangana uye isina kusimba ndangariro, sezvo izvo zvigadzirwa zvesimbi zvinoshanda mukuona huwandu hwakaringana hweoksijeni kuendesa kuuropi hwako. Izvi zvinobatsira mukuwedzera tarisiro yako pamwe nekurangarira ^[16] .

13. Inochengetedza hutano hwemaziso

Yakazara vhitamini C, kushandisa giramu girini kunogona kukubatsira iwe mukuvandudza hutano hwemaziso ako. Kushanda seyakajairwa antioxidant, inobatsira mukugadzirisa kushanduka kwetina uye inodzivirira maziso ako kubva kukuvara kwekunze ^[17] .

14. Inodzivirira chiropa

Iyo yakafuma sosi yeprotein, giramu girini inobatsira kune hutano hwechiropa chako. Inodzivirira chiropa chako kubva pane chero kukuvara uye inovimbisa kushanda kwakakodzera kwe bilirubin uye biliverdin muropa. Izvi zvinobatsira chiropa chako kubva pakubatwa nejaundice ^[18] .

15. Inovandudza kunaka kweganda

Green magiramu anozivikanwa kupa kujeka kune iro ganda. Iyo yemhangura yemukati mune legume inoita zvishamiso nekuvandudza yako ganda mhando uye nekuipa iyo kupenya. Iyo inogona zvakare kushandiswa seye exfoliating kumeso kurongedza uye kukwesha. Izvo zvinobatsirawo kudzikisira kutanga kwemakwenzi, zera makwapa uye zera mitsara ichipa ganda rako iro diki uye rakajeka kupenya ^[19] .

16. Inovandudza hutano hwebvudzi

Sezvambotaurwa, iyo yemhangura iripo mumavhu giramu inobatsira kuvandudza hutano hwako hwemusoro uye inopa kubwinya kune rako bvudzi. Inogona kuiswa muchimiro chebvudzi masiki kuti iwane inopenya, yakareba, yakasimba uye gobvu bvudzi ^{[makumi maviri]} .

Hutano Green Gire Recipes

1. Green gramu waffles

Zvinoshandiswa ^{[makumi maviri nerimwe]}

1 mukombe giremu gramu ine ganda
& frac12 tbsp yakasvibirwa yakasvibira mhiripiri
2 tbsp akachekwa fenugreek mashizha
2 tsp Bengal gramu furawa
chidimbu che asafoetida
& frac14 tsp michero yemunyu
& frac12 tsp mafuta ekuzora
munyu kuravira

Mirayiridzo

Shamba uye nyorova giremu rakasvibira mumvura yakakwana mumudziyo wakadzika kwemaawa matatu.
Shamba zvakanaka.
Sanganisa iyo yakanyoroveswa gramu giraidhi uye girini mhiripiri uye & frac12 mukombe wemvura mune musanganisi.
Sanganisa kusvikira yaita musanganiswa wakatsetseka.
Tambanudza musanganiswa mundiro yakadzika, wedzera zvese zvakasara zvinoshandiswa uye sanganisa zvakanaka.
Gadzira iyo pre-kudziyisa waffle iron ine zvishoma mafuta.
Dururirai ladleful yebatter mairi uye bikai kwemaminetsi maviri kusvika matatu.
Mira kusvikira waffles yashanduka kuita brown brown muvara.

2. Green gram saladi

Zvinoshandiswa

1 kapu yakabikwa giramu girini
1 hanyanisi hanyanisi, yakatemwa
1 diki madomasi, akachekwa
hafu ye1 cucumber diki, yakatemwa
hafu ye1 karoti diki, yakagurwa
2 tbsp akachekwa korianderi
2 tbsp mint mashizha
munyu uye mhiripiri kuravira
& frac12 ndimu

Mirayiridzo

Wedzera zvese zvinoshandiswa uye sanganisa zvakanaka.
Dzvinya jisi remoni kumusoro, uye sanganisa.

Zvekungwaririra

Green magiramu haakonzeri kana kukonzera yakaipa migumisiro. Nekudaro, zvimwe zvinhu zviri mumutsanga zvinogona kukuvadza kune vamwe vanhu ^[22] , ^{[2. 3]} .

Nekuda kwekuvapo kwe oxalates, vanhu vane itsvo uye nduru dundira kusagadzikana vanofanirwa kudzivirira kunwa bhinzi yegirini.
Inogona kudzikisira nekudyiwa kwecalcium mumuviri.
Kunyanya kudyiwa kwemagiramu mbishi yakasvibira kunogona kukonzera kushushikana kwemudumbu, kurutsa uye kuita manyoka.
Kudya magiramu akasvibira ega kwenguva yakareba kunogona kukonzera kukura kwekutonhora kwemarwadzo mumakumbo, kumashure kumashure, chirwere chekugaya uye chirwere chisingaperi gastritis.
Ivo vanhu vane yin kushomeka vanozoona kuzvimba matadza, perleche, nezvimwe.
Vakadzi vane nhumbu, vakuru uye vana vane hutachiona hwakadzika havafanirwe kudya gramu yakasvibirira.

Wona Chinyorwa Mareferenzi

[1]Chavan, U. D., Chavan, J. K., & Kadam, S. S. (1988). Mhedzisiro yekuvirisa pamapuroteni akanyungudika uye mu vitro mapuroteni kugaya kwemhunga, girini girini uye mhunga - girini giramu inosanganiswa. Zvinyorwa zveFood Science, 53 (5), 1574-1575.
[piri]Shanker, A. K., Djanaguiraman, M., Sudhagar, R., Chandrashekar, C. N., & Pathmanabhan, G. (2004). Iko kusiyanisa antioxidative mhinduro ye ascorbate glutathione nzira enzyme uye metabolites kune chromium speciation kushushikana mu green gram (Vigna radiata (L.) R. Wilczek. Cv CO 4) midzi. Dyara Sayenzi, 166 (4), 1035-1043.
[3]Aykroyd, W. R., Doughty, J., & Walker, A. F. (1982). Mbesa muhutano hwevanhu (Vol. 20). Kudya & Zvekurima Org.
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[7]Hithamani, G., & Srinivasan, K. (2014). Bioaccessibility ye polyphenols kubva pagorosi (Triticum aestivum), mhunga (Sorghum bicolor), green gram (Vigna radiata), uye chickpea (Cicer arietinum) seinofuridzirwa nekugadziriswa kwechikafu chemumba. Zvinyorwa zvekurima uye chikafu chemakemikari, 62 (46), 11170-11179.
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[10]Bell, R. W., McLay, L., Plaskett, D., Dell, B., & Loneragan, J. F. (1990). Yemukati boron zvinodiwa zvegirama gramu (Vigna radiata). Muna Kudyara Kudya - Physiology uye Applications (map. 275-280). Chigadzirwa, Dordrecht.
[gumi neimwe]Vikram, A., & Hamzehzarghani, H. (2008). Mhedzisiro ye phosphate inogadzirisa mabhakitiriya pane nodulation uye kukura parameter ye greengram (Vigna radiata L. Wilczek). Res J Microbiol, 3 (2), 62-72.
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[13]Beg, M.A, & Singh, J. K. (2009). Mhedzisiro ye biofertilizers uye mazinga ekubereka pakukura, goho uye kubviswa kwehutano kwe greengram (Vigna radiata) pasi pemamiriro eKashmir. Indian Zvinyorwa zveSainzi Sayenzi, 79 (5), 388-390.
[14]Shah, S. A., Zeb, A., Masood, T., Noreen, N., Abbas, S. J., Samiullah, M., ... & Muhammad, A. (2011). Mhedzisiro yekutumbuka kwenguva pane biochemical uye hutano hunhu hwemhando dzeMungbean. Nhoroondo yeAfrica yekutsvaga kwekurima, 6 (22), 5091-5098.
[gumi neshanu]Mazur, W. M., Duke, J. A., Wähälä, K., Rasku, S., & Adlercreutz, H. (1998). Isoflavonoids uye lignans mune nyemba: zvinovaka muviri uye hutano zvinhu muvanhu. Chinyorwa cheNutritional Biochemistry, 9 (4), 193-200.
[16]Sindhu, S. S., Gupta, S. K., & Dadarwal, K. R. (1999). Anopokana maitiro ePseudomonas spp. pane pathogenic fungi uye kusimudzira kwekukura kwe green gram (Vigna radiata). Biology uye kubereka kwevhu, 29 (1), 62-68.
[17]Gupta, C., & Sehgal, S. (1991). Kubudirira, kugamuchirwa uye kukosha kwehutano hwekusanganiswa kwekurumwa. Dyara Zvekudya Kwevanhu Kudya, 41 (2), 107-116.
[18]Gupta, C., & Sehgal, S. (1991). Kubudirira, kugamuchirwa uye kukosha kwehutano hwekusanganiswa kwekurumwa. Dyara Zvekudya Kwevanhu Kudya, 41 (2), 107-116.
[19]Kakati, P., Deka, S. C., Kotoki, D., & Saikia, S. (2010). Mhedzisiro yemaitiro echinyakare ekugadzirisa pane zvirimo zvinovaka muviri uye zvimwe zvinopesana nezvikafu mumaruva achangobva kugadzirwa egiramu girini [Vigna radiata (L.) Wilezek] uye gramu nhema [Vigna mungo (L.) Hepper] weAssam, India. Yepasi Pose Chikafu Ongororo Chinyorwa, 17 (2), 377-384.
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[makumi maviri nerimwe]Mapoka eSwathi. (nd). Green Mwedzi Dal Recipe [Blog post]. Kudzorerwa kubva ku https://www.indianhealthyrecipes.com/green-gram-curry-mung-bean-curry/
[22]Tabasum, A., Saleem, M., & Aziz, ini (2010). Kusiyana kweGenetic, hunhu kushamwaridzana uye nzira yekuongororwa kwegoho uye goho zvikamu mune mungbean (Vigna radiata (L.) Wilczek). Pak. J. Bot, 42 (6), 3915-3924.
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