Izinzuzo Ezi-12 Ezihle Ze-Black Gram (Urad Dal) Yezempilo

Amagama Amahle Kakhulu Ezingane

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I-gram emnyama, eyaziwa nangokuthi i-urad dal, ingelinye lamalenti atholakala kakhulu kuwo wonke amakhishi aseNdiya. Isetshenziswa ezindleleni zokupheka ezahlukahlukene ezifana ne-dosa, i-vada ne-papad kepha imvamisa isetshenziselwa ukwenza i-dal. Amagremu amnyama anezinzuzo eziningi zezempilo kusuka ekuthuthukiseni ukugaya kuya ekulawuleni amazinga kashukela egazini futhi nawo asetshenziswa emithini ye-Ayurvedic.

I-gram emnyama yaziwa nangamagama afana ne-black lentils nobhontshisi we-matpe. Le lentil ithandwa kakhulu kangangokuba yakha ingxenye ebaluleke kakhulu yokudla okungajwayelekile futhi uma idliwa nsuku zonke, inomthelela omuhle empilweni yakho.

Inani Lokudla Okunomsoco Kwe-Black Gram Noma i-Urad Dal

Amagremu ayi-100 wegremu omnyama aqukethe amandla angama-343 kcal. Futhi ziqukethe

• 22.86 amagremu amaprotheni
• 60 amagremu ama-carbohydrate
• 1.43 amagremu inani lipid (amafutha)
• 28.6 amagremu inani lefayibha yokudla
• 2.86 amagremu ushukela
• 171 milligrams calcium
• 7.71 milligram iron
• 43 milligram sodium

Ukuceba ngamaprotheni kanye namanye amaminerali abalulekile, i-gram emnyama, kusiza umzimba ngezindlela eziningi.

Ziyini Izinzuzo Zezempilo Ze-Black Gram

1. Kwandisa amandla

I-gram emnyama ukunotha nge-iron ne-protein isebenza njenge-booster enamandla kakhulu futhi igcina umzimba wakho usebenza. I-Iron ngumaminerali osemqoka osiza ekukhiqizeni amangqamuzana abomvu egazi aqhubeka nokwandisa ukugeleza komoya-mpilo ezithweni ezahlukahlukene zomzimba, ngaleyo ndlela kwandise amandla futhi kwehlise ukukhathala ^[1] .

2. Kukhulisa impilo yenhliziyo

I-gram emnyama isiza ekukhuthazeni impilo yenhliziyo ngenxa yobukhona be-magnesium, fiber, folate ne-potassium. I-fiber yokudla iyindlela ephumelelayo yokulawula amazinga akho e-cholesterol nokuvimbela i-atherosclerosis, ^[okubili] ngenkathi i-magnesium isiza ekujikelezeni kwegazi ne-potassium isebenza njenge-vasodilator ngokwehlisa ukungezwani emithanjeni yegazi nemithambo yegazi. Ngaphezu kwalokho, i-folate ixhunyaniswe nokwehlisa ubungozi besifo senhliziyo ^[3] .

3. Kuthuthukisa ukugaya

I-gram emnyama inenani elifanele le-fiber yokudla eyaziwa ukuthuthukisa ukugaya kwakho kanye nezinsiza ekubambeni isitulo, ngaleyo ndlela kuvimbele ukuqunjelwa ^[4] . Uma uhlushwa izinkinga ezihlobene nesisu njengokuqunjelwa, uhudo, amajaqamba noma ukuqunjelwa kufaka igramu emnyama ekudleni kwakho.

4. Kukhuthaza impilo yesikhumba

I-gram emnyama ibhekwa njengokudla okuqeda iminyaka ngoba icebile kakhulu kumaminerali angavimbela ukuguga kwesikhumba. Njengoba i-gram emnyama icebile ngensimbi, izosiza ekwandiseni ukugeleza kwegazi elinomoya-mpilo kuya kumaseli, ngaleyo ndlela kunikeze isikhumba esikhazimulayo nesikhazimulayo esenza isikhumba sakho singabi namabala futhi sinciphise izimpawu zomqubuko ^[5] .

5. Kwehlisa ubuhlungu nokuvuvukala

Kusukela ezikhathini zasendulo, igramu emnyama ibisetshenziswa emithini ye-Ayurvedic ekudambiseni izinhlungu nokuvuvukala. Ukuba khona kwama-antioxidants ku-gram omnyama kuyaziwa ukunciphisa ubuhlungu nokuvuvukala emzimbeni ^[6] . Ukufaka nje unamathisela wegremu omnyama emajoyini nasemisipheni ebuhlungu kungaletha ukukhululeka ngokushesha.

6. Kuvimbela amatshe ezinso

I-gram emnyama i-diuretic ngokwemvelo okusho ukuthi ivusa ukuchama futhi lokhu ekugcineni kusiza ekususeni ubuthi, i-uric acid, amafutha amaningi, amanzi amaningi kanye ne-calcium eyeqile egcinwe ezinso. Lokhu kusiza ekuvimbeleni amatshe ezinso ukuthi angenzeki kwasekuqaleni.

7. Kukhuthaza ukukhula kwezinwele

I-gram emnyama icebile ngamaminerali angasiza ukuphatha izinwele ezomile neziminyene nokubuyisa ubukhazikhazi bezinwele. Isebenza njengesilungisi esihle sezinwele zakho futhi isinikeze ukubukeka okucwebezelayo. Ukufaka nje unamathisela wegremu omnyama ezinweleni zakho kuzokwenza ubuqili.

8. Iphatha isifo sikashukela

Njengoba i-gram emnyama icebile ku-fiber yokudla, ilawula inani lezakhi ezifakwe umgudu wokugaya ukudla. Ngenxa yalokho, kuyasiza ekugcineni amazinga kashukela noshukela, ngaleyo ndlela kwenze ukuthi isifo sikashukela silawuleke kakhulu ^[7] . Uma ungumuntu onesifo sikashukela, faka igramu emnyama ekudleni kwakho ukuvimbela i-spike emazingeni kashukela egazini.

9. Kuthuthukisa impilo yamathambo

Igremu emnyama ingumthombo omuhle kakhulu we-calcium enikela ekucineni kwamaminerali amathambo. I-calcium yiminerali ebalulekile egcina amathambo akho aqinile futhi evimbela ukonakala kwamathambo ^[8] . Ukuyisebenzisa nsuku zonke kuzovikela izinkinga ezihlobene namathambo kufaka phakathi i-osteoporosis nokusiza ekugcineni impilo yethambo.

10. Kuqinisa isimiso sezinzwa

Ubuwazi ukuthi ukuba ne-gram emnyama kungasiza ekwandiseni umsebenzi wokuqonda? Iqinisa uhlelo lwezinzwa futhi isize ekubhekaneni nezinkinga ezihlobene nemizwa efana ne-hysteria, schizophrenia nobuthakathaka bememori. I-gram emnyama isetshenzisiwe emithini ye-Ayurvedic yokwelapha ukukhubazeka okuyingxenye, ukukhubazeka kobuso, ukuba buthakathaka kwemizwa, njll.

11. Kwakha imisipha

Okuqukethwe kwamaprotheni okunothile kugramu emnyama kuyaziwa ukuthuthukisa impilo yemisipha ngokuthuthukisa nokuqinisa izicubu zomzimba zomzimba ^[9] . Bobabili abesilisa nabesifazane abazama ukwakha imisipha yabo kufanele basebenzise i-gram emnyama nsuku zonke ukuze kukhule imisipha futhi kuthole amandla.

12. Kuhle kwabesifazane abakhulelwe

I-gram emnyama ibhekwa njenge-pulse enhle kakhulu kwabesifazane abakhulelwe ngenxa yenani layo eliphezulu lokudla okunempilo. Ukuba ngumthombo ocebile wensimbi, kuyasiza ekukhiqizeni i-hemoglobin evimbela ukukhubazeka kokuzalwa embungwini ^[10] . Futhi ukutholakala kwamafutha acid abalulekile kugramu emnyama kuthuthukisa ukukhula kwengqondo yomntwana.

Ukuqapha

Yize ukusebenzisa i-gram emnyama kuyilungele impilo, ukuba nayo ngokweqile kungakhuphula i-uric acid engeyinhle kubantu abaphethwe yinyongo noma i-gout. Kungadala nokuqumba phansi futhi abantu abanezifo zamathambo kufanele bakugweme.

1. [1]I-Abbaspour, N., Hurrell, R., neKelishadi, R. (2014). Ukubuyekezwa kwensimbi nokubaluleka kwayo empilweni yabantu.I-Journal yocwaningo lwesayensi yezokwelapha: iphephabhuku elisemthethweni le-Isfahan University of Medical Sciences, 19 (2), 164-74.
2. [okubili]UBrown, L., Rosner, B., Willett, W. W., & Amasaka, F. M. (1999). Imiphumela yokwehlisa i-cholesterol yefayibha yokudla: ukuhlaziywa kwe-meta. I-American Journal of Clinical Nutrition, 69 (1), 30-42.
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5. [5]UWright, J. A., Richards, T., & Srai, S. K. S. (2014). Indima yensimbi esikhumbeni kanye nokwelashwa kwesilonda okusikeka. Imingcele ku-Pharmacology, 5.
6. [6]URajagopal, V., Pushpan, C. K., no-Antony, H. (2017). Umphumela wokuqhathanisa wegramu lamahhashi kanye no-gram omnyama kubalamuli abavuthayo nesimo se-antioxidant. Ijenali Yokuhlaziywa Kokudla Nezidakamizwa, 25 (4), 845-853.
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