I-Chickpeas (Chana) Ngesikhathi Sokukhulelwa: Izinzuzo, Imiphumela emibi kanye nokuthi Ungayisebenzisa Kanjani

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Omama abakhulelwe kumele badle ukudla okunempilo njengoba kungalesi sikhathi imizimba yabo idinga amavithamini namaminerali engeziwe ^[1] . Ukudla okungekho kulezi zidingo ezibalulekile kungathinta kabi ukukhula kwezilwane ^[okubili] . Ngakho-ke, ukukhetha ukudla okunempilo futhi okunomsoco kungasiza ekukhuthazeni impilo kamama nengane yakhe.

Ichickpeas kungenye yokudla okunempilo nokunomsoco okufanele kufakwe ekudleni kwakho ngesikhathi sokukhulelwa. Lezi zinhlayiya ezicebile zinomsoco obalulekile njengamaprotheni, i-fiber, i-calcium, i-iron, i-potassium, i-magnesium, i-carbohydrate, ne-folate. Ngenxa yenani lazo eliphezulu lokudla okunempilo, kubenza babe ngokudla okunconywe kakhulu kwabesifazane abakhulelwe.

Masifunde ukuze sazi ukuthi ama-chickpeas angabasiza kanjani abesifazane abakhulelwe.

Izinzuzo Zezempilo ZamaChickpeas Ngesikhathi Sokukhulelwa

1. Kuvimbela i-anemia

Abesifazane abakhulelwe basengozini eyengeziwe yokushoda kwegazi, isimo lapho umzimba wakho ungenawo amangqamuzana egazi abomvu anele anele athwala umoya-mpilo kwizicubu zomzimba wakho. Ngesikhathi sokukhulelwa, abesifazane badinga inani eliphindwe kabili lensimbi ukwenza igazi eliningi lokunikeza umoya-mpilo enganeni. yingakho ama-chickpeas anconywa njengoba esiza ekuvikeleni amazinga aphansi e-hemoglobin futhi anciphise nengozi yokuzalwa ngaphambi kwesikhathi ^[3] .

2. Iphatha isifo sikashukela sokukhulelwa

Isifo sikashukela sokukhulelwa komzimba senzeka ngesikhathi sokukhulelwa lapho umzimba wowesifazane ungeke ukwazi ukukhiqiza i-insulin eyanele, engaholela emazingeni aphezulu kashukela egazini. Ushukela ophakeme wegazi ungabeka owesifazane nengane engcupheni uma ungalawulwa kahle.

Ngakho-ke, ukuvimbela i-spike emazingeni kashukela, ama-chickpeas kufanele engezwe ekudleni kwakho njengoba aqukethe i-fiber, edala impendulo encane kakhulu ye-insulin ^[4] .

3. Kuvimbela ukukhubazeka kwamathambo e-neural

Ichickpeas iwumthombo omuhle we-folate, i-mineral ebalulekile edingekayo ngesikhathi sokukhulelwa ukwenza amangqamuzana abomvu egazi nokusiza ingane yakho ikhule. Kuphinde kwehlise ubungozi bokukhubazeka kwe-neural tube embungwini ^[5] .

4. Uphatha ukuqunjelwa

Ukuqunjelwa kuyinkinga ejwayelekile ngesikhathi sokukhulelwa. Njengoba ama-chickpeas angumthombo omuhle we-fiber, angasiza ekuvimbeleni ukuqunjelwa komama abakhulelwe ^[6] .

5. Ingculazi ekukhuleni kwengane

Amaprotheni atholakala kuma-chickpeas ayadingeka ekukhuleni nasekukhuleni kombungu. Iphinde ibambe iqhaza elikhulu emisebenzini eminingi yomzimba, kufaka phakathi ukululama nokulungiswa kwezicubu ezisegazini, izitho, isikhumba, izinwele nezinzipho. ^[7] .

Imiphumela engemihle yokudla amaphuphu ngesikhathi sokukhulelwa

• Amaphuphu kufanele agwenywe uma uphethwe yisisu.
• Uma uxabana nemidumba, ama-chickpeas kufanele agwenywe.
• Ukudla ama-chickpeas njalo ngesikhathi sokukhulelwa kungaholela esiswini esithukuthele.

Ungadla Kanjani AmaChickpeas

• Geza amantshontsho kahle uwashiye endishini yamanzi ubusuku bonke, aze athambe ngaphambi kokuba uwapheke. Lokhu kuzonciphisa isikhathi sokupheka sezinkukhu.

• Lungisa ama-chickpeas curry futhi ube nelayisi noma i-chapati.

• Yenza isaladi elicebile ngamaprotheni ngama-chickpeas abilisiwe, amahlumela nemifino.

• Faka ama-chickpeas abilisiwe kumasobho.

• Ungalungisa i-hummus, isidlo esenziwe ngokugaya amantshontsho.

1. [1]Butte, N.F, Wong, W. W., Treuth, M. S., Ellis, K. J., & O'Brian Smith, E. (2004). Izidingo zamandla ngesikhathi sokukhulelwa ngokususelwa ekusebenziseni okuphelele kwamandla nokufakwa kwamandla.Iphephabhuku laseMelika lokondleka komtholampilo, 79 (6), 1078-1087.
2. [okubili]I-Benton, D. (2008). Isimo seMicronutrient, ukuqonda kanye nezinkinga zokuziphatha ebuntwaneni.Iphephabhuku laseYurophu lezondlo, 47 (3), 38-50.
3. [3]U-Abu-Ouf, N. M., noJan, M. M. (2015). Umthelela wokushoda kwensimbi komama kanye nokushoda kwe-iron anemia empilweni yengane.Saudi medical journal, 36 (2), 146-149.
4. [4]Ullrich, H.H, & Albrink, M. J. (1985). Umphumela wefayibha yokudla nezinye izinto ekuphenduleni kwe-insulin: indima ekukhulupheni.I-Journal ye-pathology yezemvelo, i-toxicology kanye ne-oncology: isikhulu esisemthethweni se-International Society for Environmental Toxicology and Cancer, 5 (6), 137-155.
5. [5]UPitkin, R. M. (2007). Amaphutha we-Folate ne-neural tube Iphephabhuku laseMelika lokondleka komtholampilo, 85 (1), 285S-288S.
6. [6]U-Annells, M., noKoch, T. (2003). Ukuqunjelwa kanye ne-trio eshunyayelwe: ukudla, ukungena oketshezi, ukuzivocavoca.Iphephabhuku lamazwe omhlaba lezifundo zabahlengikazi, 40 (8), 843-852.
7. [7]UTjoa, M. L., Van Vugt, J. M. G., Go, A.T J. J., Blankenstein, M. A., Oudejans, C. B. M., & Van Wijk, I. J. (2003). Izinga eliphakeme le-C-esebenzayo lamaprotheni phakathi ne-trimester yokuqala yokukhulelwa likhombisa ukukhulelwa kwe-preeclampsia kanye nokuvinjelwa kokukhula kwe-intrauterine.

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