Chickpeas (Chana) Panguva Yepamuviri: Bhenefiti, Side Mhedzisiro & Maitiro Ekushandisa

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Vanamai vane nhumbu vanofanirwa kuve nezvekudya zvine hutano sezvazviri panguva ino miviri yavo inoda mamwe mavitamini nemamineral ^[1] . Kudya kushaikwa mune izvi zvakakosha zvinovaka muviri kunogona kukanganisa budiriro yefuru ^[piri] . Nekudaro, kusarudza chikafu chine hutano uye chine hutano kunogona kubatsira mukusimudzira hutano hwaamai nemwana wavo.

Chickpeas chimwe chezvakanaka uye zvine hutano chikafu chinofanira kuverengerwa mukudya kwako panguva yekuzvitakura. Idzi nyemba dzakapfuma muzvakakosha zvinovaka muviri senge protein, fiber, calcium, iron, potasium, magnesium, carbohydrate, uye folate. Nekuda kwekukosha kwavo kwehutano, zvinovaita chimwe chezvikafu zvinokurudzirwa kune vakadzi vane nhumbu.

Ngativerengei kuti tizive kuti nhokwe dzinogona sei kubatsira vakadzi vane nhumbu.

Hutano Mabhenefiti EChickpeas Panguva Yepamuviri

1. Inodzivirira kupererwa neropa

Vakadzi vane nhumbu vari panjodzi yekuwedzera kweanemia, mamiriro umo muviri wako usina masero matsvuku eropa ane hutano anotakura okisijeni kumatumbu emuviri wako. Panguva yekuzvitakura, vakadzi vanoda zvakapetwa huwandu hwesimbi kuita kuti riwedzere ropa kupa oxygen kumwana. ndokusaka nhokwe dzichikurudzirwa sezvo zvichibatsira mukudzivirira mwero wehemoglobin uye zvakare kunoderedza njodzi yekuzvarwa nguva isati yakwana ^[3] .

2. Inotarisira gestational chirwere cheshuga

Gestational chirwere cheshuga chinoitika panguva yekuzvitakura kana muviri wemukadzi usingakwanise kuburitsa insulin yakakwana, izvo zvinogona kutungamira kune yakakwira shuga yeropa Shuga yakakwira yeropa inogona kuisa mukadzi nemwana panjodzi kana ikasakwaniswa zvakanaka.

Nekudaro, kudzivirira spike mumazinga eshuga, chickpeas inofanira kuwedzerwa mukudya kwako sezvo iine fiber, iyo inokonzeresa kushoma insulin mhinduro ^[4] .

3. Inodzivirira neural tube kukanganisa

Chickpeas sosi yakanaka ye folate, yakakosha mamineral anodiwa panguva yekuzvitakura kuita masero matsvuku eropa uye kubatsira mwana wako kukura. Iyo inoderedza zvakare njodzi yeiyo neural chubhu kuremara mumwana ^[5] .

4.Kubata kuzvimbirwa

Kuzvimbirwa idambudziko rakajairika panguva yekuzvitakura. Sezvo chickpeas iri sosi yakanaka ye fiber, inogona kubatsira kudzivirira kupatirwa mumadzimai ane nhumbu ^[6] .

5. Aids mukukura kwemwana

Mapuroteni anowanikwa mune nhokwe anodiwa pakukura uye kukura kwe 'fetus'. Inoitawo basa rakakura mumabasa mazhinji emuviri, kusanganisira kupora uye kugadzirisa matishu muropa, nhengo, ganda, vhudzi nezvipikiri. ^[7] .

Side Migumisiro Yekudya Chickpeas Panguva Yepamuviri

• Chickpeas inofanirwa kudzivirirwa kana iwe uchirwara nemanyoka.
• Kana iwe uri weergorgia kune maruva, chickpeas inofanira kudzivirirwa.
• Kudya chickpeas nguva dzose panguva yekuzvitakura kunogona kutungamira mukushungurudzika mudumbu.

Maitiro Ekushandisa Chickpeas

• Shamba mbichana zvakanaka wosiya mumudziyo wemvura husiku hwese, kudzamara zvanyorova usati wabika. Izvi zvinoderedza nguva yekubika yema chickpeas.

• Gadzirira chickpeas curry uye uve nayo nemupunga kana chapati.

• Gadzira mapuroteni-akapfuma saradhi nemakungu akabikwa, zvinomera nemiriwo.

• Wedzera chickpeas yakabikwa kumasobho.

• Iwe unogona kugadzirira hummus, dhishi rakagadzirwa nekukuya chickpeas.

1. [1]Butte, NF, Wong, W. W., Treuth, M. S., Ellis, K. J., & O'Brian Smith, E. (2004). Simba rinodikanwa panguva yekuzvitakura zvichibva pamashandisirwo esimba esimba uye kuisirwa simba IAmerican magazini yezvipatara zvekudya, 79 (6), 1078-1087.
2. [piri]Benton, D. (2008). Micronutrient chinzvimbo, kugona uye matambudziko ehunhu muhucheche. Magazini yeEuropean yezvokudya, 47 (3), 38-50.
3. [3]Abu-Ouf, N. M., & Jan, M. M. (2015). Iko kushomeka kwekushomeka kwesimbi kwaamai uye kushomeka kwesimbi kushomeka kwehutano pahutano hwemwana.Saudi medical magazine, 36 (2), 146-149.
4. [4]Ullrich, H.H, & Albrink, M. J. (1985). Mhedzisiro ye fiber yekudya uye zvimwe zvinhu pane insulin mhinduro: chinzvimbo mukufutisa. Jenali yehutachiona hwezvakatipoteredza, toxicology uye oncology: nhengo yepamutemo yeInternational Society for Environmental Toxicology neCancer, 5 (6), 137-155.
5. [5]Pitkin, R. M. (2007). Folate uye neural tube zviremara Magazini yeAmerica yezvokurapa zvinovaka muviri, 85 (1), 285S-288S.
6. [6]Annells, M., & Koch, T. (2003). Kuzvimbirwa uye vatatu vanoparidzirwa: kudya, kumwa kwemvura, kurovedza muviri.International magazini yezvidzidzo zveukoti, 40 (8), 843-852.
7. [7]Tjoa, M. L., Van Vugt, J. M. G., Go, A.T J. J., Blankenstein, M. A., Oudejans, C. B. M., & Van Wijk, I. J. (2003). Yakakwidziridzwa C-inoshanda mapuroteni mazinga panguva yekutanga trimester yepamuviri ari kuratidza preeclampsia uye intrauterine kukura kweanorambidzwa. Jenareta yekubereka immune, 59 (1), 29-37.

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