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Usatadza

Kumba Hutano Chikafu Nutrition oi-Neha Ghosh Na Neha Ghosh musi waZvita 4, 2018

Chikafu chekuIndia chakakwana hachina kukwana pasina nyemba nekuti zvinonaka, zvinovaka muviri uye sosi yakachipa yeprotein. Lentil curry inofanirwa panguva yekudya kwemasikati kana patafura yemanheru mune imwe imba yeIndia. Zvemhuri yetsanga, nyemba dzakakwira mupuroteni uye faibha. Muchinyorwa chino, tichave tichinyora nezve mabhenefiti ezve nyemba, kukosha kwehutano uye maitiro ekuzvibika.

Lentili dzinouya mumhando dzakasiyana dzakasiyana kubva kutsvuku, shava, nhema, yero uye girini. Uye yega yega mhando yenzungu ine yayo yakasarudzika kuumbwa kwephytochemicals uye antioxidants ^[1] , ^[piri] .

Mhando dzakasiyana dzeRudzi

1. Nyemba dzakasvibirira - Ivo anowanzo kuwanikwa uye anotanga kubva brown kusvika brown brown muvara. Idzi nyemba dzine hunyoro, ivhu repasi uye dzinoshandiswa zvakanyanya mu casseroles, soups, stews uye saladi.

2. Nyemba dzakasvibirira - Ivo vanouya mumhando dzakasiyana, vane simba uye vane hunhu hunopisa. Green nyemba dzakanakira padivi ndiro kana masaradhi.

3. Nyemba tsvuku neyero - Idzi idzi dzinotapira uye dzine munuhwi. Izvo zvakanaka pakubika dal.

4. Nyemba nhema - Dzinotaridzika kunge caviar sezvo dzichipenya uye nhema. Nhanga nyemba dzine hupfumi hwepasi hunonaka, hunyoro hunyoro uye hwakanyanya kuwedzera musaradhi.

Kukosha Kwehutano KwemaRentili

100 g yemwenje ine 360 kcal yesimba uye 116 macalorie. Izvo zvakare zvine:

26 gramu mapuroteni
1 gramu yakazara lipid (mafuta)
60 magiramu makabhohaidhiretsi
30 gramu yakazara fiber fiber
2 gramu shuga
40 mamirigiramu calcium
7.20 milligrams iron
36 milligrams magnesium
369 milligrams potasium
4.8 milligrams vhitamini C
0,2 milligrams vhitamini B6

Kudya zvirimwa-zvinodyiwa kunogona kudzikisa njodzi yezvirwere zvisingaperi uye mamwe mamiriro ehutano ane hukama ^[3] .

Hutano Mabhenefiti eDare

1. Inosimudzira hutano hwemwoyo

Iko kuvapo kwefibre, iron uye magnesium mune nyemba kwakabatana kune yakaderera njodzi yehosha yemoyo. Sekureva kweAmerican Heart Association, kudyiwa kwefibre kunogona kudzikisa LDL cholesterol (yakaipa) iyo inoderedza kuitika kwechirwere chemoyo. Imwe njodzi inokonzeresa kune chirwere chemoyo ndeye yakakwira mwero yehomocysteine iyo inowedzera kana yako yekudya folate yekudya isina kukwana. Uye nyemba dzinogona kudzivirira kusimuka kweiyo homocysteine mazinga nekuti iwo manyuko makuru ehukama.

2. Rakanaka kune vane chirwere cheshuga

Lentili dzine polyphenols iyo inoita chinzvimbo chikuru mukuvandudza huwandu hweshuga yeropa ^[4] . Izvo zvinoonekwa kuti kudya manhanga kunogona kubatsira kudzikisa huwandu hweshuga yeropa uye nekuvandudza chiitiko che insulin mune varwere vane chirwere cheshuga. Vanhu vane chirwere cheshuga vanofanirwa kuisa lentiy muzvikafu zvavo kudzivirira spike mumazinga eshuga eropa.

3. Inomhanyisa kugaya

Lentili dzinogona kudzivirira kupatira uye kumwe kusagadzikana kwekugaya senge inokanganisa bowel syndrome uye diverticulosis nekuda kwekuvapo kweyekudya kwakanyanya fiber. Izvi zvinokurudzira kugara kwenguva kwehutano hwekudya. Chidzidzo chakawana kuti vanhu vakawedzera yavo yekudya fiber kudya kwavakadzora kudzimbirwa uye kuwedzera stool frequency ^[5] . Fiber inobatsira mukufamba kwese kweguyo uye kukura kwehutano hutachiona hutachiona.

4.Aids mukurema

Kudya kweakakwira fiber chikafu senzungu kunogona kubatsira mune zvirinani kurema manejimendi sezvo fiber inodzvinyirira chishuwo uye inowedzera kuguta, nokudaro uchichengeta dumbu rako rizere kwenguva yakareba. Zvakare, nyemba dzakaderera mumakoriyori ayo anogona kudzikisira yako yakazara koriori yaunodya ^[6] .

5. Inodzivirira gomarara

Lentili dzakapfuma muma polyphenols senge flavanols uye procyanidin ayo anga achizivikanwa kuve ane antioxidant, anti-inflammatory uye neuroprotective mhedzisiro. ^[7] . Iyo polyphenols mumanhanga inogona kumisa kukura kwemasero ekenza, kunyanya gomarara reganda uye izvo zvemukati fiber zvinogona kudzikisa njodzi yekenza yemukondoni. Chidzidzo chakawana kuti nyemba dzine hunyanzvi hwekudzivirira kugadzirwa kwekuzvimba-kukurudzira mamorekuru cyclooxygenase-2 ^[8] .

6. Kurwisa kuneta

Sezvo nyemba iri sosi yakanaka kwazvo yesimbi, inogona kudzivirira kushomeka kwesimbi. Dzishoma huwandu hwesimbi mumuviri hunogona kupedza zvitoro zvako uye zvichikonzera kuti iwe unzwe kupera simba uye kuneta. Izvi zvinotungamira mukuneta. Vitamin C inobatsira mukumwa zvirinani kwesimbi kubva muzvikafu uye zvese izvi zvinovaka zviripo munyemba zvinoreva kuti muviri wako uri kuwana mukana wakaringana wezvekuvaka ^[9] .

7. Inovaka mhasuru nemasero

Lembeya sosi dzakanaka dzeprotein ine ma gramu makumi maviri nematanhatu emutupo. Mapuroteni anodiwa pakuvaka maseru matsva, kugadzirisa maseru ekare, kugadzira mahormone nema enzymes uye kuchengetedza immune system yako yakasimba uye ine hutano. Zvakare, mapuroteni anodiwa pakuvaka mhasuru, kunyanya avo vanovaka-muviri. Mazhinji vegan uye chikafu chemuriwo hachina huwandu hwakawanda hweprotein kana ichienzaniswa neye isiri-yemidziyo chikafu. Nekudaro, kusanganisa nyemba muchikafu kuchazadzisa zvido zveprotein zvemuviri wako.

8. Yakanaka kune vakadzi vane pamuviri

Folate inoonekwa seinobatsira zvinovaka muviri kune vakadzi vane nhumbu sekuwedzera kwehukama usati uye panguva yekuzvitakura kunobatsira kudzivirira huropi uye musana tambo kutadza muvana ^[10] . Zvakare, folate inoderedza njodzi yekubata nhumbu kwekutanga ne50 muzana. Sekureva kweCentre for Disease Control and Prevention, vakadzi vanoda mazana mana emamiriyoni emamiriyoni emamiriyoni emakore ekuzvara kwavo.

9. Zvinokonzera electrolyte chiitiko

Electrolyte inoita basa rakakosha mukushanda kwakakodzera kwemasero uye nhengo. Lentili ine huwandu hwakawanda hwe potassium, electrolyte inorasika panguva yekurovedza muviri. Iyo potasium mune nyemba inoshanda se electrolyte nekuchengetedza huwandu hwemvura mumuviri.

10. Inowedzera simba

Lentili dzinoshanda senge simba rekusimudzira nekuda kweayo fiber uye yakaoma macarhydrate zvemukati. Zvakare, nyemba dzakapfuma mu iron iyo inobatsira mukugadzira hemoglobin, puroteni ine basa rekutakura okisijeni kumasero matsvuku eropa uye zvimwe zvikamu zvemitezo. Kana hemoglobin yako yakadzika mumuviri, unotanga kuona simba shoma.

Nzira Dzakanakisa dzekubika maRedhi

Lentiri zviri nyore kubika uye zvinoda kushoma nguva yekubika. Inogona kuwedzerwa pakudya kwako nenzira dzakasiyana se:

Lentili dzinogona kuwedzerwa kumasobho uye svutugadzike yezvimwe zvinovaka muviri.

Precook lentils uye uzvichengete mufiriji kuti ikurumidze kuita protein protein.

Unogona kuchinjanisa bhinzi nema lenti mune chero recipe.

Kana iwe usiri-wezvirimwa, wedzera lentiy kune ako mapheka enyama ekuwedzera mamwe manyoro.

Zvekungwaririra

Kudya lenti dzakawandisa kunogona kukonzera mamwe makabhohaidhiretsi kuti avirise uye abudise gasi mumuviri uye izvi zvinogona kukonzera kusagadzikana mudumbu. Saka, dzivisa kudya zvikamu zvakakura zvezvikafu zvine nyemba.

Wona Chinyorwa Mareferenzi

[1]Ganesan, K., & Xu, B. (2017). Polyphenol-Yakapfuma Lentiri uye Hwavo Hutano Kukurudzira Mhedzisiro. International Zvinyorwa zveMorekuru Sayenzi, 18 (11), 2390.
[piri]Xu, B., & Chang, S. K. C. (2010). Phenolic Chinhu Chinhu Kugadziriswa uye Kemikari uye Cell-Yakavakirwa Antioxidant Zviitiko zvegumi nerimwe Lentils Yakakura muNorth United States. Zvinyorwa zveKurima uye Kudya Chemistry, 58 (3), 1509-1517.
[3]Leterme, P. (2002). Kurudziro nemasangano ezvehutano ekushandisa kwekupomba. British Journal yeNutrition, 88 (S3), 239.
[4]Ganesan, K., & Xu, B. (2017). Polyphenol-Yakapfuma Lentiri uye Hwavo Hutano Kukurudzira Mhedzisiro. International Zvinyorwa zveMorekuru Sayenzi, 18 (11), 2390.
[5]Yang, J. (2012). Mhedzisiro ye fiber yekudya pakubatira: Meta ongororo. World Journal yeGastroenterology, 18 (48), 7378.
[6]McCrory, M.A, Hamaker, B. R., Lovejoy, J. C., & Eichelsdoerfer, P. E. (2010). Pulse Kudya, Kuguta, uye Kurema Management. Kufambira mberi muNutrition, 1 (1), 17-30. doi: 10.3945 / an.110.1006
[7]Zhang, B., Deng, Z., Tang, Y., Chen, P. X., Liu, R., Dan Ramdath, D.,… Tsao, R. (2017). Bioaccessibility, in vitro antioxidant uye anti-anogumbura zviitiko zve phenolics mune yakabikwa green lentil (Lens culinaris). Zvinyorwa zveZvinoshanda Zvekudya, 32, 248-255.
[8]Zia-Ul-Haq M, Landa P, Kutil Z, Qayum M, Ahmad S (2013) Kuongorora kweanopokana-nekurwadzisa zviitiko zvakasarudzika nyemba kubva kuPakistan: In vitro inhibition yeCyclooxygenase-2. Pakistan Zvinyorwa zveMishonga Sayenzi 26, 185-187.
[9]Hallberg L, Brune M, Rossander L. (1989) Basa revhitamini C mukutora kwesimbi. International Zvinyorwa zveVitamin uye Nutrition Tsvagiridzo, 30,103-108.
[10]Chitayat, D., Matsui, D., Amitai, Y., Kennedy, D., Vohra, S., Rieder, M., & Koren, G. (2015). Folic acid yekuwedzera kune vakadzi vane nhumbu uye avo vari kuronga kubata nhumbu: 2015 kugadzirisa. Chinyorwa cheKliniki Pharmacology, 56 (2), 170-175.