Njiva Peas: 10 Hutano Mabhenefiti, Kudya kwehutano uye Recipe

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Mbeu isingagumi, mapizi enjiva anonzi nesainzi saCajanus cajan. Njiva dzemapai dzinodaidzwa zvakare kuti giramu dzvuku uye ndeimwe yemapea anonyanya kubatsira ^[1] mumhuri yetsanga. Inowanzo shandiswa muIndia neIndonesia chikafu. Mbeu diki uye denderedzwa dzakaumbwa dzakauya nemhando dzakasiyana senge yero, shava nezvimwewo mapea enjiva anoshandiswa muzvinangwa zvakasiyana zvakaita semhepo inovhuvhuta fodya, chirimwa chekenduru kana chikafu chezvipfuyo.

Mapeya enjiva manyuko akanaka eprotein kana achienzaniswa nemamwe maruva mumhuri. Icho chisarudzo chine hutano chekudya, uchifunga nezvayo yakaderera-mafuta zvemukati uye yakakwira fiber uye zvicherwa zvemukati. Iko kuwedzera kuri kuwedzera kwejiva pea ^[piri] munhandare yevanhu vanoziva nezvehutano kuri nekuda kwebasa rakakosha iro pizi dzinonaka mukuvandudza hutano hwako hwese. Iyo inonaka flavour yeiyo legume ndechimwe chinhu chinopa kukosha kwayo.

Musanganiswa wakasiyana wemaminerari, mavitamini, fiber yekudya, antioxidants uye zvimwe zvinhu zvinoverengeka zvine mukana wekubatsira bvudzi rako, metabolism nemoyo. Ngatisvikei kuti tizive zvakawanda nezve mabhenefiti ehutano uye zvakanakira iyo inoshamisa legume, hangaiwa pizi.

Kukosha Kwehutano KwePigeon Peas

Izvo zvemukati zvemagetsi mu100 gramu ^[3] yemapizi enjiva anosvika 343 kcal. Vane miniti yezvinyorwa zve pyridoxine (0.283 milligrams), riboflavin (0.187 milligrams), uye thiamine (0.643 milligrams).

100 magiramu enjiva pizi ane angangoita

• 62.78 gramu makabhohaidhiretsi
• 21.70 gramu mapuroteni
• 1.49 gramu akazara mafuta
• 15 gramu chikafu fiber
• 456 micrograms dzinotevera
• 2.965 milligrams niacin
• 17 milligrams sodium
• 1392 milligrams potasium
• 130 milligrams calcium
• 1.057 micrograms mhangura
• 5.23 milligrams iron
• 183 milligrams magnesium
• 1.791 milligrams manganese
• 367 milligrams phosphorus
• 8.2 micrograms selenium
• 2.76 mamirigiramu zinc.

Hutano Kubatsirwa KwePigeon Peas

Chinhu chakanakisa sosi yemapuroteni uye zvicherwa, nyemba dzinogona kutaridzwa sekudya kwekupedzisira kwehutano. Inotenderedzwa nemhando dzakasiyana dzehutano hwakasarudzika.

1. Inodzivirira kupererwa neropa

Iyo yepamusoro folate yemukati mune nyemba ^[4] inoita chive chinhu chepakati chekudzivirira kutanga kweropa. Mumuviri wako hauna huwandu hwakakodzera hwenyaya hunodiwa kumuviri wako. Kushomeka kwe folate zvemukati mumuviri wako kunokonzera kupererwa neropa, uko kunogona kukurirwa pamwe nekubatanidzwa kwenjiva pizi mukudya kwako kwezuva nezuva. Mukombe mumwe chete wemapea enjiva zuva rega rega unogona kukubatsira kubva pakutanga kweropa.

2. Inobatsira mukurema

Iyo inonyanya kukosha kubatsirwa kwenjiva pizi ndiyo yakaderera-koriori huwandu, mafuta akazara uye cholesterol. Iyo yemafabha fiber zvemukati mune nyemba ^[5] chengetedza dumbu rizere kwenguva yakareba, uchidzivirira kukosha kwekugara uchidya kana kunwa. Iyo iyo zvinovaka muviri, pamwe neyekudya fiber zvirimo mumutsanga, zvinobatsira mukuita zvirinani mashandiro emetabolism yako uye inoderedza zvisina basa uremu.

3. Inowedzera simba

Njiva nizii isosi yakanaka yevhitamini B, pamwe ne riboflavin uye niacin. Izvi zvinobatsira kubatsira mukusimudzira makabhohaidhiretsi ako ^[6] metabolism uye inodzivirira kusakosha kwemafuta, nekudaro zvinowedzeredza simba rako. Njiva niziya dzinovandudza masimba ako esimba pasina kukonzera chero huremu kuwedzera kana kukura kwemafuta.

4. Inoderedza kuzvimba

Mbesa dzakapoteredzwa nema anti-anogumbura zvivakwa zvinobatsira mukuderedza kuzvimba uye nezvimwe zvinokonzeresa. Iyo organic makomponi mujiva nizi anoita seanorwisa-anogumbura mamiririri uye anoderedza chero kupi kuzvimba ^[7] kana kuzvimba mumuviri wako. Iyo inoshandiswa seyununuro inokurumidza, nekuda kwekumhanyisa uko mapea enjiva anoderedza iwo mazinga ekuzvimba.

5. Inovandudza kukura uye kusimudzira

Mapuroteni, chivakwa chemuviri wako wese, chakakosha mukusimudzira nekukura. Iyo yakakwira huwandu hweprotein mune hangaiwa peas inobatsira mukuumbwa ^[8] yemasero, nyama, mhasuru nemapfupa. Zvemukati mapuroteni zvinobatsirawo mukuvandudza kweyakajairika kurapa maitiro emuviri wako, nekubatsira nekumutsiridzwa kwemasero.

6. Kuyera BP

Iyo yakawandisa potasium mumapisi enjiva inobatsira kudzora kuwanda kweropa rako. Potassium inoshanda sevasodilator, ndiko kuti, inoderedza chero kuvharika mumidziyo yeropa uye inoderedza BP yako. Kugara uchidya mapea enjiva kunogona kubatsira kubvisa chero ropa reropa ^[9] blockages, uye nekudaro zvinobatsira zvakanyanya kune vanhu vanotambura ^[10] kubva pahypertension kana chero chirwere chemoyo.

7. Inovandudza immune system

Isu tese takanzwa kuti mazhinji etsvina, kana tichienzanisa neaya akabikwa, anobatsira hutano hwako ^{[gumi neimwe]} uye muviri wako kana uchinge washandiswa uri mbishi. Pfungwa iyi inoshanda kumapizi enjiva zvakare nekuti mbesa dzakatsvuka dzine mishonga yakawanda kudarika iya yakabikwa. Kudya nyemba mbishi kunogona kukubatsira kuwana vhitamini C yese, iyo inogona kudzikira ne25% kana yakabikwa. Kuti uwane mavhithamini ese kubva mumutsanga kuti uvandudze immune system yako, idye isina mbishi.

Vitamin C inovandudza immune system yako nekumutsa kugadzirwa kwemasero machena uye inoshanda se antioxidant. Nekudaro, kuiswa kweiyo legume ^[12] mukudya kwako kunogona kubatsira kuvandudza hutano hwako hwese uye hutachiona.

8. Inowedzera hutano hwemwoyo

Yakaderera cholesterol, uye yakakura potasium uye zvemukati zvemukati mumutsanga zvinotora chikamu chakakosha mukuvandudza hutano hwemwoyo wako. Iyo yakaderera renji yeLDL ^[13] cholesterol mumapisi enjiva inounza akakodzera mavitamini pasina kukonzera kusaenzana kana kukura kwemafuta akazara. Iyo potasium yezvinyorwa mumutsanga inoderedza BP yako uye inoderedza mikana yechero dambudziko. Saizvozvo, iyo fiber yekudya inobatsira kuchengetedza ^[14] cholesterol yakaenzana uye inodzivirira kutanga kweatherosclerosis.

9. Inovandudza hutano hwekudya

Ihwo hupfumi hwakawanda hwefibre yezvikafu mumapisi enjiva zvinoita sechinhu chepakati chekuvandudza hutano hwako hwekugaya. Iyo yemukati fiber inowedzera ^{[gumi neshanu]} kunwa kwehutano uye dhayeti yekuwedzera nekuwedzera huwandu kuzvituru, uye kunoderedza chero chinokonzera kushushikana kana kuzvimba. Iyo fiber yezvinhu inoitisa kurerutsa kwekufamba kwematumbu. Kugara uchidya mapea enjiva kunogona kudzikisa manyoka, kuzvimba, kupatira, uye kupwanya.

10. Zvinorerutsa kumwedzi

Iyo faibha yezviri mumaji enjiva inobatsira mune akasiyana mamiriro. Rimwe remamwe mabasa akakosha raari kutamba iri kurerutsa kuenda kumwedzi ^[16] kusagadzikana. Kudya mapea enjiva panguva yekuenda kumwedzi kunogona kubatsira kudzikisa kukakavara uye zvichizoguma ^[17] kurwadziwa.

Yambiro

Iko hakuna kuzivikanwa kwakashata mhedzisiro inokonzerwa neinonyanya kubatsira legume. Nekudaro, zvimwe zviitiko zvechirwere zvakataurwa izvo zvinokonzereswa nezvikamu zviri mumutsanga. Kana iwe ukazviwana uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchinge uchitora

Imwe yeanowanzoitika mhedzisiro mhedzisiro ndeye flatulence.

Maitiro Ekudya Njiva Peas

Mbichana dzinonyanya kubatsira kana dzikadyiwa dzakasviba.

Yakabhururuka hangaiwa pizi dzakanakira hutano hwako.

Unogona kubika mapizi enjiva - kungave nekubika bhinzi yega kana kuisanganisa nemimwe miriwo kana chero chinhu chaunosarudza.

Hutano Recipe

Chicken nemupunga nenjiva pizi

Zvinoshandiswa

• 1/2 mukombe wakaomeswa basmati mupunga
• 2 makapu enjiva pizi, yakadururwa
• 1/2 bunch coriander mashizha, akachekwa
• 4 marimu
• 4 mazamu ehuku asina ganda uye asina huni, mafuta anoonekwa abviswa
• 1 tablespoon munyu
• 1 punipuni chitsva pasi pepuru nhema

Mirayiridzo

• Muchopu, wedzera mupunga, mvura, uye & frac12 teaspoon munyu.
• Uyai kune chemota pamusoro pekupisa kukuru.
• Deredza kupisa kusvika pasi, kuvhara zvakasimba, uye kumira kwemaminitsi makumi maviri.
• Bvisa kubva pamoto.
• Simbisai bhinzi nemashizha ekorianderi uye muvhare kuti mudziye.

Zvekuku

Dzvinyai 3 yemarimu uye chekai yakasara lime mu wedges yekushandira.

Uchishandisa banga rakapinza, cheka matatu kana mana akachinjika anodonhedza parutivi rweganda rehuku yega yega.

Isa huku pane pani rakagadzirwa uye bvisa 4-6 inches kubva panopisa sosi, ingangoita maminetsi mashanu kudivi rega.

Sanganisa

Isa murwi muplate yakadziya inoshumira uye pamusoro nehuku.

Shingairira kupisa neiyo lime wedges uye steamed broccoli.

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9. [9]Binia, A., Jaeger, J., Hu, Y., Singh, A., & Zimmermann, D. (2015). Mazuva ese potassium inodya uye sodium-to-potasiamu chiyero mukuderedzwa kweropa: meta-ongororo yeanoteedzana inodzorwa miedzo. Zvinyorwa zveBP, 33 (8), 1509-1520.
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