Pulses: Mhando, Kubatsira Kunovaka muviri Uye Mhedzisiro

Mazita Akanakisa Evana

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Mbesa, idzo dzinonziwo tsanga dzezviyo, ndiyo mhodzi dzinodyiwa dzemiti mumhuri yetsanga. Dzinokura mumapods uye dzine hukuru hwakasiyana, maumbirwo uye mavara uye dzakakwira mapuroteni, fiber, uye akasiyana mavitamini, uye zvinopa huwandu hunodiwa hweamino acids kune ako emuviri mashandiro. Kudya pulses kunogona kukwidziridza hunhu hwechikafu chako nekuda kwemasaponins, phytochemicals uye matanini ane antioxidant uye anticarcinogenic zvivakwa. ^[1] . Izvo zvakanaka kune chirwere chechiliac, kuzvimbirwa uye kufutisa. Vakadzi vane nhumbu vanokurudzirwa kuti vadye nyemba nekuda kwehuwandu hwakawanda hwesimbi nesimbi izvo zvinodiwa panguva uye mushure mekubata ^[piri] .

Mumhando dzakasiyana dzemapurses, yega uye yega mhando inogona kubatsira kumuviri wako uchifunga kuti unoidya nenzira inodzorwa ^{[3] [4]} . Mimwe yemhando dzakajairika dzemapundu anowanikwa kwatiri ndeye Bengal gramu, gramu tsvuku, mung bhinzi etc.

Verenga pamusoro kuti uzive nezve yega yeaya mapundu uye mabhenefiti mabhenefiti avanazvo kuti iwe ugone kuzvibatanidza mukudya kwako.

1. Bengal Gram

Iyo inozivikanwa zvakare seye nhema chana kana garbanzo bhinzi, Bengal gram chinhu chinonyanya kudyiwa muIndia chikafu. Sayenzi inonzi Cicer arietinum L., Bengal gram ine hutano hwakanyanya. Iyo yakapfuma mu fiber, zinc, calcium, protein uye folate. Zvakanakira kusanganisa dema chana mune yako yekudya kwezuva nezuva hazvina muganho, nekuda kwehuwandu hwerubatsiro rwehutano hwainarwo ^[5] .

Yayo fiber yemukati inobatsira mukudzikira uremu, kudzivirira chirwere cheshuga, uye kugadzirisa kugaya ^{[6] [7]} . Izvo zvinobatsira kudzora yako BP, kuvandudza kugona kwekuziva uye hutano hwemwoyo ^[8] . Iyo selenium yemukati muBangal gram inosimbiswa kuve nekenza yekudzivirira ^[9] kugona. Kunze kweizvi, zvinonzi zvakare zvinobatsira mukuyera mahormone mazinga muvakadzi, kubvisa itsvo nematombo edundira.

Ziva zvakawanda nezve zvinoshamisa hutano hunobatsira hweBangal gramu .

2.Pigeon Pea (Red Gramu)

Sainzi inonzi saCajanus cajan, hangaiwa mapizi anowanzo kuzivikanwa segiramu tsvuku futi. Zvichienzaniswa nemamwe mapurses mumhuri yetsanga, hangaiwa nzizi manyuko eprotein ^[10] . Akapfuma mune zvicherwa, legume rinogona kubatsira kudzivirira kupererwa neropa nekuda kwehunhu hwayo. Iyo yakanaka sosi sodiamu, potasium, phosphorus, zinc nezvimwe. ^{[gumi neimwe]} . Kudya mapea enjiva kunogona kubatsira kuvandudza kukura uye kusimudzira sezvo ivo vachibatsira mukuumbwa kwemasero, nyama, mhasuru nemapfupa ^[12] . Iyo yakakwira fiber zvirimo mumhepo inoita kuti ive inoshanda zvakanyanya mukuvandudza yako kugaya hutano hutano ^[13] .

Kunyangwe iyo mhodzi isina chero yakatarwa mhedzisiro, vanhu vane allergies kune nyemba vanofanira kudzivirira njiva peas ^[14] . Zvakare, kuwedzerwa kwemapea kunogona kukonzera kunyanyisa kugadzikana.

3. Green Gramu (Mung Nyemba)

Sayenzi inonzi Vigna radiata, giramu girini kana bhinzi yemung ndiyo inopa kwakanyanya mapuroteni-anodyarwa. Kwakawanda sosi yeprotein, mung bhinzi zvakare ine huwandu hwakawanda hwefibre, antioxidants uye phytonutrients futi ^{[gumi neshanu]} . Nekuda kwekuvapo kwefetabha yekudya, niacin, iron, magnesium uye zvimwe zvinovaka muviri zvinovaka, legume rine mabhenefiti akasiyana siyana kubva pahuremu kusvika pakuvandudza hutachiona. Kudya giramu girini kunobatsira mukuderedza BP, kudzivirira zvirwere zvemoyo, gomarara, zviratidzo zvePMS uye mhando 2 chirwere cheshuga ^[16] . Kupomba kwacho kunoshandawo mukuvandudza ganda rako nemhando yebvudzi ^[17] .

Nekudaro, vanhu vane itsvo uye nduru dundira kusagadzikana vanofanirwa kuzvidzivirira ^[18] . Kupomba kunogona kukonzeresa pamwe nekudyiwa kwakaringana kwecalcium zvakare.

Kuziva zvakawanda : 16 Inoshamisa Utano Bhenefiti YeGreen Gram (Mung Beans)

4. Nhema Gramu (Hofisi Dal)

Iyo inozivikanwa zvakare seurad dal, iyo dema gramu inonzi nesainzi saVigna mungo. Nekuda kwehuwandu hwezvibatsiro zvainazvo, inoshandiswa mumushonga weAyurvedic wekuvandudza kugaya uye kudzora huwandu hweshuga yeropa (pakati pezvimwe zvinangwa). Iyo fiber yekudya iri legume inobatsira kuvandudza maitiro ekugaya, inobata chirwere cheshuga uye inobatsira kugadzirisa matambudziko ane chekuita nemudumbu sekuzvimbirwa, manyoka, cramp kana bloating ^[19] . Kunze kweizvi, kudya gramu nhema kunogona kubatsira mapfupa ako. Inogona kubatsira mukusimbisa huta hwako uye nekuvaka mhasuru zvakare ^{[makumi maviri]} . Mbota inoonekwa seinobatsira panguva yekuzvitakura ^{[makumi maviri nerimwe]} .

Kunyanyisa kudyiwa kwe gramu dema kunogona kuwedzera iwo mazinga euric acid, izvo zvisingazove zvakanaka kune vanhu vanotambura nemaronda kana gout.

Ziva zvakawanda nezve iyo mabhenefiti anoshamisa egirama dema .

5.Itsvo Beans (Rajma)

Inowanzozivikanwa sa rajma, bhinzi yeitsvo inonzi sainzi sePhaseolus vulgaris. Yakapfuma mu fiber, calcium, sodium uye zvimwe zvakasiyana zvinovaka muviri, itsvo bhinzi rubatsiro mukurema uremu ^[22] . Faira iri mubhinzi inoenderera mberi mukusimudzira hutano hwemwoyo ^{[2. 3]} . Nokupedza bhinzi yeitsvo, unogona kuzvidzivirira kubva kungozi yekenza uye chirwere chechiropa. Iwo anobatsira mukuvandudza kugaya, kuumbwa kwemapfupa nemeno, uye kune iri nani ganda nemhando yebvudzi. Nekuda kweiyo folic acid yezvakanyorwa, itsvo bhinzi dzakanyanya kunaka kune vakadzi vane nhumbu. Saizvozvo, ivo vanobatsira mukudzivirira hypertension, kuwedzera ndangariro uye detoxification ^[24] .

Kunyangwe bhinzi yeitsvo iine zvese izvi mabhenefiti, kuwandisa kweiyo itsvo bhinzi kunogona kukonzera kubatira uye kusagadzikana kwevamwe vanhu ^[25] .

6.Cowpea kana Nhema-Maziso Pea (Lobhia)

Sainzi inonzi saVigna unguiculata, cowpea inoonekwa seyakakosha zvikuru uye inovaka mumunda. Iyo yakanaka sosi yeprotein, yekudya fiber, iron, phosphorus zvichingodaro ^[26] . Imba yesimba uye simba, kusanganisa pea yemeso matema mukudya kwako kwezuva nezuva inobatsira zvakanyanya kumuviri wako. Inobatsira mukuchenesa cholesterol uye mukuderedza BP, kudzivirira kupererwa neropa, uye kudzora huwandu hwehuga hwako ^[27] . Rubatsiro rweCowpea mukuderedza njodzi yekenza yepancreatic uye inosimbisa ganda rako, bvudzi nemhasuru. Inokurudzirawo nhumbu ine hutano. Cowpea inokwanisa kuwedzera rako pfupa simba zvakare ^[28] .

Kunyangwe paine pasina zvakakomba mhedzisiro kune iyo legume, kuwedzeredza kunogona kukonzera flatulence.

Ziva zvakawanda nezve iyo hutano hunobatsira hwenyoka .

7. Runyemba

Inovaka muviri uye yakachipa sosi yeprotein, lentiy inonzi sainzi seLens culinaris. Ivo vakapfuma mune fiber, iron uye magnesium. Kuvapo kweizvi zvinovaka muviri zvinoenderana negumbo iri kubatsira mukusimudzira hutano hwemwoyo ^[29] . Kugara uchidzora kudyiwa kwe nyemba kunogona kubatsira kudzivirira kutanga kwekenza, sezvo ma polyphenols akaita se flavanols uye procyanidin ane antioxidant, anti-inflammatory uye neuroprotective mhedzisiro. ^[30] . Kuve sosi yakanakisa yedare, nyemba dzinobatsira kurwisa kuneta futi. Tsvina inobatsira pakuvaka mhasuru nemaseru uye yakanaka kuvakadzi vane nhumbu. Iyo inokonzeresa chiitiko che electrolyte mumuviri wako uye inowedzera ako masimba mazinga futi ^[31] .

Nekudaro, dzivisa kupedza kupisa mukati muhuwandu hwakawanda sezvo zvichikonzera kusagadzikana mudumbu.

Tora nzwisiso yakadzika yeiyo mhando uye hutano hunobatsira hwenzungu .

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