IZINZUZO ZE-12 ZE-BENGAL GRAM (I-BLACK CHANA NOMA I-GARBANZO BEANS) YEZEMPILO - PAMPEREDPEOPLENY.COM

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I-Bengal gram, eyaziwa nangokuthi 'i-black chana' noma ubhontshisi we-garbanzo iyi-pulse ezuzisa kakhulu yomndeni we-chickpea. Ungase uyazi njenge-chana dal, isithako esiyisisekelo ekudleni kwaseNdiya. Imidumba ensundu ngombala iyinqolobane yamandla etholakala kalula ephaketheni, ngenxa yohlu olukhulu lwezinzuzo zokudla okunempilo okubandakanya. Ngokwesayensi ebizwa ngokuthi yi-Cicer arietinum L., i-Bengal gram inomsoco kakhulu, ine-flavour ecebile nephunga, imnandi ngendlela emangalisayo futhi igayeka kalula [1] .

Enye yezimbali zokuqala ezitshaliwe, imbewu ye-Bengal gram mincane ngosayizi futhi inejazi elinsundu ngombala. Ama-lentile anombala ophuzi futhi ayisicaba ohlangothini olulodwa futhi ayindilinga kolunye. Ngokuyinhloko kulinywa eNdiya, imidumba iyatholakala naseNdiya, eBangladesh, ePakistan, e-Iran naseMexico.

I-Bengal gram iphezulu ku-fiber, i-zinc, i-calcium, i-protein ne-folate. Inamafutha amancane futhi iyasiza ekwehliseni i-cholesterol. Kuhle futhi ezigulini ezinesifo sikashukela, njengoba inenkomba ephansi kakhulu ye-hypoglycemic [okubili] . Noma ngabe uyosa bese ufaka impuphu ukwenza i-sattu noma uyigaye ngendlela eluhlaza ukwenza ibhesani, i-Bengal gram inambitha okumangazayo kunoma iyiphi yalezi zinhlobo ezisenza sibe nempilo nsuku zonke.

Funda ukuze wazi ubuhle begremu elimangalisayo le-Bengal, ukuze ukwenze iphuzu lokuba nesitsha sayo ekudleni kwakho okulandelayo.

Inani Elinempilo Le-Bengal Gram

Amakholori akwi-Bengal gram afinyelela ku-139 kcal. Amagremu ayi-100 eBengal aqukethe cishe

23 amagremu we-carbohydrate ephelele

2.8 amagremu inani lamafutha

7.1 amagremu amaprotheni [3]

246 milligram sodium

40 milligrams calcium

Insimbi engu-60 milligram

875 milligrams potassium

Amamiligremu angama-20 uvithamini A.

Izinzuzo Zezempilo Ze-Bengal Gram

Izinzuzo zokufaka i-chana emnyama ekudleni kwakho kwansuku zonke akunamkhawulo. Izifundo ezahlukahlukene ziveze ukuthi i-Bengal gram ayisizi umzimba wakho kuphela kepha nengqondo yakho. Ake sazi ezinye zezinzuzo zezempilo ezimangalisayo ezinikezwa yi-Bengal gram.

1. Kukhulisa amandla

Enye yezinzuzo ezaziwa kakhulu ze-Bengal gram yikhono layo lokukhulisa amandla aphelele emzimbeni wakho. Umthombo ocebile wamaprotheni ku-Bengal gram usiza ukukhuphula izinga lamandla akho. I-amino acid Methionine kugremu ye-Bengal ithuthukisa ukusebenza kwamaseli okunomthelela ngqo ekukhuliseni amandla jikelele. Imidumba ikhulisa imisipha yakho ngamandla, ithuthukise ukusebenza komzimba wakho [4] .

2. Kuvimbela isifo sikashukela

Imidumba yomndeni we-chickpea yaziwa ukuthi inenani elifanele le-fiber. Ucwaningo luveze umphumela ukudla okunothe nge-fiber okungaba nawo kubantu abanesifo sikashukela, ikakhulukazi uhlobo 1 nohlobo 2. Okuqukethwe yi-fiber yokudla okusizayo kumunca i-glucose, futhi kugcina izinga elijwayelekile le-insulin yegazi namazinga kashukela [5] .

3. Kuthuthukisa ukugaya

Okuqukethwe yi-fiber kugremu le-Bengal kusiza ukuthuthukisa uhlelo lwakho lokugaya ukudla ngokuthuthukisa inqubo yokugaya ukudla nokuvimbela ukuqunjelwa. Ukusetshenziswa okuvamile kwe-Bengal gram kungasiza ekunciphiseni izinkinga ezihlobene nokugaya ukudla njengokuhlanza, isifo sohudo, ukugaya isisu kanye ne-dyspepsia [6] . Ngokufanayo, okuqukethwe kwesitashi ku-Bengal gram kuvumelana nokuvimbela ukuqala kokuqunjelwa. Amakhemikhali e-phytochemicals abizwa ngokuthi ama-saponins (ama-anti-oxidants) afaka isandla esenzweni ngokugcina umgudu wokugaya ohlanzekile, njengoba ususa ukukhwabanisa okungafuneki kwemfucuza [7] .

4. Ukwelapha i-anemia

Okuqukethwe okuphezulu kwe-iron ne-folate ku-Bengal gram kusiza ukuqeda ukuntuleka kwensimbi. Iyasiza ukukhulisa isibalo sakho se-hemoglobin futhi inenzuzo enkulu ngesikhathi sokukhulelwa, ukuncelisa kanye nokuya esikhathini [8] [9] .

5. Kuthuthukisa impilo yethambo

I-Bengal gram inokuqukethwe okuhle kwe-calcium, okungasiza ekuthuthukiseni impilo yakho yethambo. Inani le-calcium ku-legume lilusizo ekwakheni nasekuthuthukiseni impilo yakho yethambo [10] . Ngokuhambisana nalokhu, umzuzu okwamanje inani elinenzuzo le-calcium ne-phosphate lithuthukisa indlela yokwakha i-matrix yamathambo namavithamini asiza ekumungeni kwe-calcium [ishumi nanye] .

6. Ilawula umfutho wegazi

Okuqukethwe kwe-sodium ephansi kanye nenani elanele le-potassium kuthiwa kunomthelela omuhle ekugcineni nasekulinganiseni umfutho wegazi lakho [12] . Okuqukethwe kwe-sodium kugcina okuqukethwe emanzini emzimbeni wakho okungadala ukunyuka kwezinga lengcindezi yegazi. Yilapho i-potassium idlala khona ngokunciphisa umphumela omubi we-sodium.

7. Ithuthukisa ukusebenza kwengqondo

Ama-legumes acebile ngokwemvelo nge-choline, angondla amangqamuzana akho ezinzwa, kanye nosizo, aqede ukucindezeleka. Ukusetshenziswa kwe-Bengal gram njalo kungasiza ekuthuthukiseni ukusebenza kwengqondo yakho njengokukhumbula nokufunda [13] .

8. Ithuthukisa impilo yenhliziyo

I-Bengal gram icebile ku-fiber, i-potassium ne-vitamin C, edlala indima enkulu ekuthuthukiseni impilo yenhliziyo yakho. Ngokuhambisana nalokhu, i-magnesium nokuqukethwe kwe-folate ku-legume onsundu onsundu kuqinisa imithambo yegazi futhi kwehlise amazinga amabi we-cholesterol. Faka le pulse emangalisayo ekudleni kwakho ukuze uhlale kude nezingozi zenhliziyo kanye nezinkinga [14] .

9. Kugwema umdlavuza

Okuqukethwe kwe-selenium kugremu ye-Bengal kunenzuzo ekunqandeni ukusabalala kwamakhemikhali abangela umdlavuza emzimbeni wakho. Amaminerali aqeda izinhlanganisela ezinjenge-radicals yamahhala futhi avimbele ukuqala kokuvuvukala namazinga okukhula kwesimila. Okuqukethwe okuyingqayizivele kugremu yaseBengal nakho kuyasiza kulokhu ngokuvimbela ukuphindaphindwa nokusabalala kwamangqamuzana omdlavuza [ishumi nanhlanu] .

10. Isiza ekwehliseni isisindo nokuphathwa

Ubuningi bokuqukethwe kwe-fiber kugremu le-Bengal kuyisizo semvelo esisebenzayo sokuncipha kwesisindo. I-fiber igcina umuzwa wokugcwala, ngaleyo ndlela ulawule isifiso sakho sokudla. Imidumba iwumthombo ocebile wamaprotheni, ikusiza enqubweni yohlelo lokulawula isisindo olusebenzayo [16] .

11. Ilinganisela amazinga ama-hormonal kwabesifazane

Ama-phytonutrients okungukuthi ama-phytoestrogens (ama-hormone ezitshalo) nama-saponins (ama-anti-oxidants) atholakala ngobuningi ku-Bengal gram. Lezi phytonutrients zisiza ukunciphisa ingozi yomdlavuza webele. Igcina amazinga egazi e-estrogen hormone futhi isiza ukuvikela ekulweni namathambo. I-Bengal gram nayo ibala ukuguquguquka kwemizwa ehlukile ngesikhathi sokuya esikhathini kanye nesigaba sangemva kokuya esikhathini kwabesifazane. Kuthiwa kunciphisa amajaqamba nokuya esikhathini [17] .

12. Kuqeda amatshe ezinso nesinye

Umphumela wokuchama we-Bengal gram wenza kube lusizo ekususweni kwamatshe akhiwe esinyeni nasezinsweni. Ukusetshenziswa okuvamile kwe-Bengal gram kungasiza ukukhipha amatshe kusistimu yakho [18] .

Izindlela Zokusebenzisa i-Bengal Gram

Kunezindlela eziningi zokuthola izinzuzo ze-Bengal gram. Indlela elula yokusebenzisa i-Bengal gram ukubilisa imidumba. Indlela enempilo kunazo zonke yokuyisebenzisa kungukufaka i-gram emanzini ubusuku bonke noma amahora amaningi njengoba ingalahlekelwa yinzuzo yayo yezempilo lapho iqhubeka. Kungabekwa futhi okuthosiwe.

Ukupheka kwe-Bengal Gram

Kuvamile ukuthi wonke umuntu afinyelele esiphethweni sokuthi ukudla okunempilo akuhlali kumnandi ngaso sonke isikhathi. Kepha, nazi izindlela ezimbalwa ezihlwabusayo nezinempilo ze-Bengal gram ongazithokozisa ngazo. Bheka!