IZINZUZO EZINGAKHOLEKI ZEZEMPILO EZIYI-16 ZEGREEN GRAM (MUNG BEANS) - PAMPEREDPEOPLENY.COM

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Ukudla okunomsoco Nutrition oi-Amritha K Ngu U-Amritha K. ngoMashi 15, 2019

Igremu eluhlaza, ebizwa nangokuthi ubhontshisi we-mung, akuyona eyangaphandle emazweni aseNingizimu Asia, ikakhulukazi e-India. Okungenani kanye empilweni yakho, ngabe wadla izitsha ezazine-mung dal kuyo. Ngenkathi i-legume isisha sha emazweni angaphandle, bekuyingxenye yokudla kwendabuko kwe-Ayurvedic eNdiya izinkulungwane zeminyaka ^[1] . Kuthathwa njengokunye kokudla okuthandwa kakhulu eNdiya, igramu eluhlaza ibisetshenziswa kusukela ngo-1,500 B.C.

Igramu eluhlaza ingomunye wemithombo engcono kakhulu yamaprotheni asuselwa ezitshalweni futhi inezinto eziphilayo ezibandakanya i-antioxidant, antimicrobial, anti-inflammatory, lipid metabolism accommodation, antihypertensive, antihypertensive, antidiabetic, kanye nemiphumela ye-antitumour. Ingumthombo ophakeme wamaprotheni, i-fiber, ama-antioxidants kanye nama-phytonutrients ^[okubili] .

Njengamanje, ukuthandwa kwe-gram eluhlaza kuyakhula njengoba imidumba isetshenziswa kukho konke kusuka kumasobho asemathinini, izitsha zokudlela kuya kuma-powd powders. Imidumba itholakala kubhontshisi ongaphekiwe ophelele, ifomu le-powder eyomile, ifomu elihlutshuliwe, imbewu ehlumayo nanjengama-noodle kabhontshisi nawo. Igramu eluhlaza eyomile ingadliwa iluhlaza, ivutshiwe, iphekwe, ifinywe futhi ibe ngofulawa.

Umthamo ophakeme wezakhamzimba wegramu wenza kube lusizo ekulweni nezifo eziningana ezingalapheki, ezihlobene nobudala kanye nesifo senhliziyo, umdlavuza, isifo sikashukela nokukhuluphala. Kwenziwe izifundo ezahlukahlukene zokuhlola izinzuzo zezempilo ezinikezwa yimidumba futhi kwaqinisekiswa ukuthi kuyasiza ekuvimbeleni ukuqala kwezifo ezingamahlalakhona kanye nokwehlisa ukuvuvukala, kanye nezinye izinzuzo ezahlukahlukene ^[3] . Funda ukuze wazi kabanzi ngezinzuzo, ukudla okunomsoco, izindlela zokupheka nokunye mayelana namagremu aluhlaza athakazelisayo.

Inani Lokudla Okunomsoco Kwe-Green Gram

Amagremu ayi-100 we-legume anama-calories ayi-105 wamandla. Banamafutha angu-0.38 amagremu, i-0.14 milligram thiamine, i-0.061 milligram riboflavin, i-0.577 milligrams niacin, i-0.41 milligrams pantothenic acid, 0.067 milligrams vitamin B6, 0.15 milligrams vitamin E, 0.298 milligrams manganese and 0.84 milligrams zinc.

Ezinye izakhamzimba ezikhona kugramu oluhlaza ngokulandelayo ^[4] :

62.62 amagremu ama-carbohydrate
6.6 amagremu kashukela
16.3 amagremu wefayibha yokudla
1.15 amagremu amafutha
23.86 amagremu amaprotheni
Ama-milligram angu-2,251 we-niacin (B3)
1.91 milligram pantothenic acid (B5)
625 ama-micrograms folate (B9)
4.8 milligram uvithamini C
Ama-micrograms ayi-9 uvithamini K
132 milligrams calcium
6.74 milligrams iron
189 milligrams magnesium
1.035 milligram manganese
367 milligrams phosphorus
1246 milligrams potassium
2.68 milligram zinc

Izinzuzo Zezempilo Ze-Green Gram

Ukusuka ekusizeni ekwehliseni isisindo ekulweni nokukhuluphala, ukusebenzisa igramu eluhlaza kungaba usizo kakhulu empilweni yakho. Bheka izinzuzo eziningi ezitholwe yigundane eliphilile kakhulu.

1. Yehlisa umfutho wegazi

Ngokunotha kokudla okunomsoco, amagremu aluhlaza kuthiwa anamandla okunciphisa ukuqala kwezifo zenhliziyo nomfutho wegazi ophakeme. Okukhishwe ku-legume kukhonjiswe ukwehlisa izinga le-systolic blood pressure, njengoba amandla we-antihypertensive we-green gram esiza ekwehliseni ukuncipha kwemithambo yegazi edala ukuthi umfutho wegazi ukhuphuke. Kungukuxinana okuphezulu kwezingcezu zamaprotheni ezaziwa ngama-peptide, ezingabangelwa yile nzuzo ^[5] .

2. Ithuthukisa ukuzivikela komzimba

Igremu eluhlaza ingumthombo omuhle wama-phytonutrients, anezinto ezilwa nokuvuvukala kanye namagciwane. Zisiza ekwenzeni ngcono amasosha omzimba wakho futhi zilwe namagciwane ayingozi, imikhuhlane, amagciwane, ukucasuka, ukuqubuka njll. Imbumba futhi ithuthukisa ukuzivikela komzimba wakho, ivikele umzimba wakho ezintweni eziyingozi ^[6] .

3. Kuvimbela izifo zenhliziyo nemithambo yegazi

Ucwaningo olwenziwe ngomthelela wamagremu aluhlaza ekwenzeni ngcono impilo yenhliziyo yakho lwaqinisekisa ukuthi ukusetshenziswa okuvamile nokulawulwayo kwemidumba kunganciphisa amazinga amabi we-cholesterol. Isiza ekulawuleni izinga le-cholesterol ngokususa ama-radicals amahhala, ukunciphisa ukuvuvukala nokulungisa umonakalo odaleke emithanjeni yegazi. Impahla ye-antioxidant ye-legume iyasiza ekuvimbeleni ukuqala kohlangothi nokuhlaselwa yinhliziyo okubangelwa ama-cholesterols e-LDL ane-oxidized. Igremu eluhlaza isiza nasekuthuthukiseni ukujikeleza kwegazi ngokususa imithambo yegazi ^[7] .

4. Kugwema umdlavuza

Inani eliphakeme lama-oligosaccharides nama-polyphenols (ama-amino acid) atholakala kumagremu aluhlaza ayasiza ekunciphiseni ukuqala komdlavuza. Ngokufanayo, impahla ye-antioxidant yamabhontshisi e-mung iyasiza ekuvikeleni umzimba wakho ekulimaleni kwe-DNA nasekuguqulweni kwamaseli okuyingozi. Iphinde yaqinisekiswa ukuthi inezakhiwo zokulwa nezidakamizwa. I-flavonoids vitexin ne-isovitexin inekhono lokuqeda ngokukhululeka, elinikela ekwehliseni ingcindezi ye-oxidative engadala ukukhula komdlavuza ^[8] .

5. Izinsiza zokuncipha

Inani eliphezulu lamaprotheni kanye nefayibha yokuqukethwe kubhontshisi we-mung kukhulisa ukusutha, ngaleyo ndlela kukwenze uzizwe ugcwele. Lokhu kuzokwenza ukuthi umuntu ayeke isidingo sokudla ukudla okungenampilo nokudla okulula njalo, kuthuthukise ukwehla kwesisindo. Kwandisa i-hormone yokusutha ebizwa nge-cholecystokinin futhi kungasiza ekulweni nokukhuluphala ^[9] .

6. Kunciphisa izimpawu ze-PMS

Amavithamini e-B kumagremu aluhlaza njengevithamini B6 nefolate adlala indima enkulu ekulawuleni ukushintshashintsha kwamahomoni, nalapho elawula izimpawu ezinzima eziphathelene ne-PMS. Amavithamini B, i-folate ne-magnesium angasiza ekwehliseni ubuhlungu nobukhali obuhambisana ne-PMS, njengokulawula amajaqamba, ikhanda, ukushintsha kwemizwelo, ukukhathala nobuhlungu bemisipha ^[10] .

7. Kuvimbela uhlobo lwesibili sikashukela

I-gram eluhlaza kuthiwa inomthelela we-antidiabetic, onenzuzo ekuvimbeleni ukuqala kwesifo sikashukela (uhlobo 2). Ucwaningo olwenziwe ngomthelela luveze ukuthi imidumba ingasiza ekwehliseni amazinga kashukela egazini, i-plasma C-peptide, inani eliphelele le-cholesterol, i-glucagon, ne-triglyceride. Kuyasiza futhi ekwenzeni ngcono ukubekezelelana kwe-glucose kanye nokuphendula kwe-insulin ^{[ishumi nanye]} .

8. Kuthuthukisa ukugaya

Kulula ukugaya, imidumba ilusizo olukhulu ekusizeni inqubo yokugaya. I-gram eluhlaza iyasiza futhi ekuqedeni umzimba wakho ngenxa yokuqukethwe okunothile kwe-fiber. Kuyasiza ekuvimbeleni izimpawu ze-IBS njengokuqunjelwa futhi ^[12] .

9. Ilawula imetabolism

Njengoba kushiwo ngenhla, amagremu aluhlaza acebile nge-fiber. Basiza ekulawuleni imisebenzi ye-metabolic emzimbeni wakho ngokwandisa isilinganiso semethabolic. I-fiber iyasiza ekwehliseni ukugaya ukudla kanye ne-asidi futhi ^[13] .

10. Kuthuthukisa amandla amathambo

Amagremu aluhlaza angasiza ekwenzeni ngcono ukudla kwakho kwe-calcium, nakho okuzothuthukisa amandla akho amathambo. Isetshenziswa njengesengezo semvelo se-calcium, imidumba ingakuvikela ekuqhekekeni ^[14] .

11. Igcina impilo yezinsini

Ucebile nge-sodium, amagremu aluhlaza angasiza ekuthuthukiseni impilo yezinsini zakho namazinyo akho (okuqukethwe okunothile kwe-calcium). Ukusetshenziswa njalo kwamagremu aluhlaza kungavimbela izinkinga zezinsini njengokuphuma kwezinsini, ubuhlungu, ukubomvu, iphunga elibi nobuthakathaka ^{[ishumi nanhlanu]} .

12. Kuthuthukisa ukugxila kwengqondo

Okuqukethwe okunothile kwensimbi kumagremu aluhlaza kusiza ngenkathi kuthwalwa umoya-mpilo egazini kanye nasekuphakelweni kwegazi kuzo zonke izitho nezicubu. Kuyazuzisa kubantu abanezinkinga zokuhlushwa nenkumbulo ebuthakathaka, njengoba okuqukethwe yensimbi kusebenza ekuqinisekiseni inani elanele lokunikezwa komoya-mpilo ebuchosheni bakho. Lokhu kusiza ekwandiseni ukugxila komuntu kanye nenkumbulo ^[16] .

13. Igcina impilo yamehlo

Egcwele uvithamini C, ukusebenzisa igramu eluhlaza kungakusiza ekuthuthukiseni impilo yeso lakho. Ukusebenza njenge-antioxidant yemvelo, kuyasiza ekugcineni ukuguquguquka kwe-retina yakho futhi kuvikela amehlo akho ekulimaleni kwangaphandle ^[17] .

14. Kuvikela isibindi

Umthombo ocebile wamaprotheni, igramu eluhlaza ilusizo empilweni yesibindi sakho. Kuvikela isibindi sakho kunoma imuphi umonakalo futhi kuqinisekisa ukusebenza kahle kwe-bilirubin ne-biliverdin esibindini. Lokhu kusiza isibindi sakho ekuthintekeni yi-jaundice ^[18] .

15. Kuthuthukisa ikhwalithi yesikhumba

Amagremu aluhlaza aziwa ngokuhlinzeka ngokukhazimula esikhunjeni. Okuqukethwe ngethusi ku-legume kwenza izimangaliso ngokuthuthukisa ikhwalithi yesikhumba sakho nokusinika ukukhanya. Ingasetshenziswa futhi njenge-exfoliating pack pack kanye ne-scrub. Kuyasiza futhi ekunciphiseni ukuqala kwemibimbi, amabala weminyaka nolayini beminyaka okunikeza isikhumba sakho ukukhanya okuncane nokunempilo ^[19] .

16. Ithuthukisa impilo yezinwele

Njengoba kushiwo ngenhla, ithusi elikhona ngamagremu aluhlaza lisiza ukuthuthukisa impilo yesikhumba sakho futhi linikeze ukukhanya ezinweleni zakho. Ingasetshenziswa ngendlela yamamaski ezinwele ukuthola izinwele ezicwebezelayo, ezinde, eziqinile nezinamandla ^{[amashumi amabili]} .

Ukupheka Okunempilo Okuhlaza Okuhlaza

1. Amagremu aluhlaza ahlaza

Izithako ^{[amashumi amabili nanye]}

1 inkomishi gram eluhlaza ngesikhumba
& frac12 tbsp upelepele osikiwe oluhlaza okotshani
2 tbsp oqoshiwe amaqabunga e-fenugreek
2 tsp Ufulawa we-Bengal gram
ingcosana ye-asafoetida
& frac14 tsp usawoti wezithelo
& uwoyela we-frac12 tsp wokugcoba
usawoti ukunambitha

Izikhombisi-ndlela

Geza bese ucwilisa igramu eluhlaza emanzini anele esitsheni esijulile amahora amathathu.
Khama kahle.
Hlanganisa i-gram eluhlaza okotshani kanye nopelepele oluhlaza kanye nenkomishi yamanzi ne-frac12 kusihlanganisi.
Hlanganisa ize ibe ingxube ebushelelezi.
Dlulisa ingxube esitsheni esijulile, engeza zonke izithako ezisele bese uhlangana kahle.
Gcoba i-waffle yangaphambi kokufudumala ngophethiloli omncane.
Thela i-ladleful ye-batter kuyo bese upheka imizuzu emi-2 kuya kwemi-3.
Linda kuze kube yilapho ama-waffles ephenduka umbala onsundu ngokukhanyayo.

2. Isaladi eluhlaza wegremu

Izithako

1 inkomishi ephekwe igramu eluhlaza
1 anyanisi omncane, oqoshiwe
1 utamatisi omncane, oqoshiwe
uhhafu wekhukhamba omncane omncane, oqoshiwe
uhhafu wesanqante omncane, ogayiwe
2 tbsp coriander oqoshiwe
2 tbsp amahlamvu eminti
usawoti kanye nopelepele ukunambitha
& ulamula we-frac12

Izikhombisi-ndlela

Faka zonke izithako uhlanganise kahle.
Cindezela ujusi kalamula ngaphezulu, uhlanganise.

Izinyathelo zokuzivikela

Amagremu aluhlaza awabangeli noma abangele imiphumela emibi. Kodwa-ke, ezinye izingxenye ze-legume zingaba yingozi kubantu abathile ^[22] , ^{[2. 3]} .

Ngenxa yobukhona bama-oxalates, abantu abanezinkinga zezinso nezinyongo kufanele bagweme ukudla ubhontshisi obuluhlaza.
Kungaphazamisa ukumuncwa kwe-calcium emzimbeni.
Ukusetshenziswa ngokweqile kwamagremu aluhlaza okuluhlaza kungadala ukucasuka kwesisu, ukugabha nohudo.
Ukudla amagremu aluhlaza wedwa isikhathi eside kungaholela ekwakhekeni kobuhlungu obubandayo emilenzeni, eqolo, ezigayweni nasekuguleni okungapheli.
Abantu abanenkinga ye-yin bazobhekana nezinsini ezivuvukele, i-perleche, njll.
Abesifazane abakhulelwe, abadala nezingane ezinokuzivikela okuncane akumele basebenzise igramu eluhlaza eluhlaza.

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