Ama-Pegeon Peas: Izinzuzo ze-10 Zezempilo, Inani Lokudla Okunomsoco & Iresiphi

Amagama Amahle Kakhulu Ezingane

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I-legume engapheli, uphizi wamajuba abizwa ngokwesayensi njengeCajanus cajan. Ama-pegeon peas abizwa nangokuthi i-gram ebomvu futhi angenye yezinkukhu eziwusizo kakhulu ^[1] emndenini we-legume. Isetshenziswa kakhulu ezindaweni zokuphekela zaseNdiya nezase-Indonesia. Imidumba emincane emise okweqanda ifika ngemibala ehlukahlukene njengophuzi, nsundu njll. Uphizi we-Pigeon usetshenziselwa izinhloso ezahlukahlukene ezifana ne-windbreak ukuze ifolishi, isivuno sombhede noma ukudla kwemfuyo.

Ophizi bamajuba bawumthombo omuhle wamaprotheni uma kuqhathaniswa neminye imidumba emndenini. Kuyinketho yokudla enempilo, kubhekwa okuqukethwe kwayo okunamafutha aphansi kanye nefayibha ephezulu nokuqukethwe kwamaminerali. Ukuvelela okwandayo kwepea lejuba ^[okubili] enkundleni yabantu abazi kahle impilo kungenxa yendima ebalulekile uphizi omnandi onayo ekuthuthukiseni impilo yakho yonke. Ukunambitheka okuphawulekayo kwe-legume kungenye into ebangela ukubaluleka kwayo.

Ukuhlanganiswa okuhlukahlukene kwamaminerali, amavithamini, i-fiber edaywayo, ama-antioxidants nezinye izinto eziningana kunamandla okusiza izinwele zakho, umzimba kanye nenhliziyo. Ake sazi kabanzi ngezinzuzo zezempilo kanye nobuhle be-legume elimangalisayo, uphizi wamajuba.

Inani Lokudla Okunempilo Kophizi Pegeon

Okuqukethwe kwamandla ngamagremu ayi-100 ^[3] wophizi wamajuba afinyelela ku-343 kcal. Banokuqukethwe kweminithi kwe-pyridoxine (0.283 milligrams), riboflavin (0.187 milligrams), kanye ne-thiamine (0.643 milligrams).

Amagremu ayi-100 kophizi wejuba aqukethe cishe

• 62.78 amagremu ama-carbohydrate
• 21.70 amagremu amaprotheni
• 1.49 amagremu inani lamafutha
• 15 amagremu fibre wezokudla
• 456 micrograms folates
• 2.965 milligram niacin
• 17 milligram sodium
• 1392 milligrams potassium
• 130 milligrams calcium
• 1.057 micrograms zethusi
• 5.23 milligrams iron
• 183 milligrams magnesium
• 1.791 milligram manganese
• 367 milligrams phosphorus
• 8.2 ama-micrograms selenium
• 2.76 milligram zinc.

Izinzuzo Zezempilo ZamaPigeon Peas

Umthombo omuhle kakhulu wamaprotheni namaminerali, imidumba ingathathwa njengokudla kwezempilo kokugcina. Kuhlanganiswe izinzuzo ezahlukahlukene zezempilo ezihlukile.

1. Kuvimbela i-anemia

Okuqukethwe okuphezulu kwama-legumes ^[4] kwenza kube isithako esiphakathi nendawo ukuvimbela ukuqala kwe-anemia. Umzimba wakho awunalo inani elifanele le-folate elidingekayo emzimbeni wakho. Ukushoda kokuqukethwe komuntu emzimbeni wakho kubangela i-anemia, enganqotshwa ngokufakwa kukaphizi wamajuba ekudleni kwakho kwansuku zonke. Inkomishi eyodwa yophizi wamajuba usuku nosuku ingakusiza kusukela ekuqaleni kokushoda kwegazi.

2. Isiza ekwehliseni isisindo

Inzuzo ebaluleke kunazo zonke yama-peas peas inani layo eliphansi lekhalori, amafutha agcwele kanye ne-cholesterol. Okuqukethwe kwefayibha yokudla kuzitshalo zemidumba ^[5] gcina isisu sigcwele isikhathi eside, ugweme isidingo sokudla njalo noma ukudla okulula. Umsoco, kanye nokuqukethwe kwe-fiber fiber ku-legume, kufaka isandla ekusebenzeni kangcono kwe-metabolism yakho futhi kuvimbela ukuzuza kwesisindo okungadingekile.

3. Kukhulisa amandla

Uphizi lwe-pigeon ungumthombo omuhle kavithamini B, kanye ne-riboflavin ne-niacin. Lezi zingxenye zisiza ekuthuthukiseni i-carbohydrate yakho ^[6] imetabolism futhi ivimbela ukugcinwa okungadingekile kwamafutha, ngaleyo ndlela kukhulise amazinga akho wamandla ngokwemvelo. Ama-pegeon peas athuthukisa amazinga akho wamandla ngaphandle kokubanga ukuzuza kwesisindo noma ukukhula kwamafutha.

4. Yehlisa ukuvuvukala

Imidumba ihlanganiswe nezindawo ezilwa nokuvuvukala ezisiza ekwehliseni ukuvuvukala nezinye izindaba zokuvuvukala. Ama-organic compounds kuma-peas peas asebenza njengama-anti-inflammatory agents futhi anciphisa noma yikuphi ukuvuvukala ^[7] noma ukuvuvukala emzimbeni wakho. Isetshenziswa njengokukhululeka okusheshayo, ngenxa yejubane lapho uphizi lwamajuba linciphisa khona amazinga okuvuvukala.

5. Kuthuthukisa ukukhula nentuthuko

Amaprotheni, isakhiwo sokwakha umzimba wakho wonke, sibaluleke kakhulu ekukhuleni nasekukhuleni. Inani eliphezulu lamaprotheni ku-peas peas lisiza ekwakheni ^[8] kwamaseli, izicubu, imisipha namathambo. Okuqukethwe kwamaprotheni kuyasiza nasekwenzeni ngcono inqubo ejwayelekile yokwelashwa komzimba wakho, ngokusiza ngokuvuselelwa kwamaseli.

6. Ilinganisela umfutho wegazi

Inani eliphakeme le-potassium kuma-peas peas lisiza ukulawula amazinga akho wegazi. I-Potassium isebenza njenge-vasodilator, okungukuthi, yehlisa noma yikuphi ukuvimba emithanjeni yegazi futhi yehlise umfutho wegazi. Ukudla njalo uphizi wamajuba kungasiza ukukhipha noma imuphi umthambo wegazi ^[9] ukuvinjelwa, ngakho-ke kunenzuzo enkulu kubantu abahluphekayo ^[10] kusuka ku-hypertension noma kunoma yisiphi isifo senhliziyo.

7. Kuthuthukisa amasosha omzimba

Sonke sizwile ukuthi imidumba eminingi, uma iqhathaniswa naleyo ephekiwe, ilusizo kakhulu empilweni yakho ^{[ishumi nanye]} nomzimba wakho lapho usetshenziswa uluhlaza. Lo mqondo usebenza nakuphizi wamajuba futhi ngoba imidumba eluhlaza ingaqukethe izakhamzimba ezingaphezu kweziphekiwe. Ukudla imidumba eluhlaza kungakusiza uthole wonke uvithamini C, onganciphisa ngo-25% uma uphekiwe. Ukuze ukhiphe wonke amavithamini kumdumba ukuze uthuthukise amasosha akho omzimba, uwadle uluhlaza.

IVitamin C ithuthukisa amasosha akho omzimba ngokushukumisa ukukhiqizwa kwamaseli amhlophe futhi isebenza njenge-antioxidant. Ngakho-ke, ukufakwa komdumba ^[12] ekudleni kwakho kungasiza ekuthuthukiseni impilo yakho yonke nokuzivikela komzimba.

8. Kukhulisa impilo yenhliziyo

I-cholesterol ephansi, ne-potassium ephezulu kanye nokuqukethwe kokudla ku-legume kudlala indima enkulu ekuthuthukiseni impilo yenhliziyo yakho. Ububanzi obuphansi be-LDL ^[13] I-cholesterol kuma-peas peas iletha amavithamini afanele ngaphandle kokubanga ukungalingani noma ukukhula kwamafutha agcwele. Okuqukethwe yi-potassium ku-legume kunciphisa umfutho wegazi lakho futhi kwehlise namathuba okuba nobunzima buni. Ngokufanayo, i-fiber yokudla iyasiza ukugcina ^[14] ibhalansi ye-cholesterol futhi ivimbela ukuqala kwe-atherosclerosis.

9. Kuthuthukisa impilo yokugaya ukudla

Ukutholakala okucebile kwe-fiber yokudla kuma-peas peas kusebenza njengengxenye esemqoka yokuthuthukisa impilo yakho yokugaya ukudla. Okuqukethwe kwe-fiber kuyathuthuka ^{[ishumi nanhlanu]} ukumuncwa kwezakhi kanye nenqubo yokugaya ukudla ngokungeza inqwaba esitokisini, futhi kunciphise noma isiphi isizathu senkinga noma ukuvuvukala. Okuqukethwe yi-fiber kubhekele ukukhululeka kokuhamba kwamathumbu. Ukusetshenziswa njalo kukaphizi wejuba kunganciphisa isifo sohudo, ukuqunjelwa, ukuqunjelwa nokucinana.

10. Kudambisa ukuphazamiseka kokuya esikhathini

Okuqukethwe yi-fiber kuma-peas peas kunenzuzo ezimeni ezahlukahlukene. Enye yezindima ezibalulekile eyenzayo ekwehliseni ukuya esikhathini ^[16] iziyaluyalu. Ukudla uphizi wamajuba ngesikhathi sokuya esikhathini kungasiza ekwehliseni amajaqamba kanye nomphumela ^[17] ubuhlungu.

Izexwayiso

Ayikho imiphumela emibi eyaziwayo edalwe yimidumba ezuzisa kakhulu. Kodwa-ke, kunezigameko ezithile zokungezwani komzimba ezibikiwe ezidalwa yizingxenye zomdumba. Uma uzithola uxabana nomdumba, xhumana nodokotela.

Omunye umphumela ohlangothini ovamile ukuthambeka.

Ungayidla Kanjani Ama-Peas Peas

Imidumba izuzisa kakhulu uma idliwe iluhlaza.

Ama-peas ama-pegeon ahlwanyelwe ayilungele impilo yakho.

Ungapheka uphizi wamajuba - kungaba ngokubilisa imbotyi wedwa noma ukuyifaka neminye imifino noma yini oyithandayo

Iresiphi Enempilo

Inkukhu ngelayisi nama-peas peas

Izithako

• 1/2 indebe omisiwe basmati irayisi
• 2 izinkomishi amajuba peas, akhanywa
• I-1/2 bunch amaqabunga e-coriander, aqoshiwe
• Ama-lime amane
• 4 amabele enkukhu angenasikhumba futhi angenamathambo, kususwe amanoni abonakalayo
• 1 isipuni sikasawoti
• Isipuni esingu-1 pepper omnyama omusha

Izikhombisi-ndlela

• Epanini, engeza irayisi, amanzi, & & frac12 isipuni sikasawoti.
• Letha emathunjini ngokushisa okukhulu.
• Nciphisa ukushisa kube phansi, umboze uvalwe, bese ubila imizuzu engama-20.
• Susa emlilweni.
• Hlanganisa ubhontshisi namaqabunga e-coriander bese umboza ukuze ufudumale.

OkweNkukhu

Cindezela ama-lime amathathu bese usika umcako osele uwafake kuma-wedges wokuphaka.

Usebenzisa ummese obukhali, usike izingcezu ezi-3 noma ezi-4 ezinqamulelayo ohlangothini lwesikhumba sebele ngalinye lenkukhu.

Beka inkukhu epanini elilungisiwe bese ugoqa amasentimitha angu-4-6 ukusuka kumthombo wokushisa, cishe imizuzu emihlanu ohlangothini ngalunye.

Hlanganisa

Faka inqwaba yelayisi esitsheni sokushisa esifudumele bese phezulu ngenkukhu.

Khonza ushisayo ngama-lime wedges kanye ne-broccoli eshubile.

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2. [okubili]Uchegbu, N. N., & Ishiwu, C. N. (2016). I-Pigeon Pea eqhamukile (Cajanus cajan): Ukudla kwanoveli kokwehlisa ingcindezi ye-oxidative kanye ne-hyperglycemia. Isayensi yokudla nokondleka, 4 (5), 772-777.
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8. [8]Singh, U., & Eggum, B. O. (1984). Izici ezithinta ikhwalithi yamaprotheni we-pigeonpea (Cajanus cajan L.). Ukudla kwezitshalo zokudla okunomsoco womuntu, 34 (4), 273-283.
9. [9]UBinia, A., Jaeger, J., Hu, Y., Singh, A., noZimmermann, D. (2015). Ukudla kwe-potassium nsuku zonke kanye nesilinganiso se-sodium-to-potassium ekwehliseni umfutho wegazi: ukuhlaziywa kwe-meta-kwezivivinyo ezilawulwa ngokungahleliwe. Ijenali yomfutho wegazi ophezulu, 33 (8), 1509-1520.
10. [10]UYokoyama, Y., Nishimura, K., Barnard, N. D., Takegami, M., Watanabe, M., Sekikawa, A., ... & Miyamoto, Y. (2014). Ukudla kwemifino kanye nomfutho wegazi: ukuhlaziywa kwe-meta. Imithi yangaphakathi yeJAMA, 174 (4), 577-587.
11. [ishumi nanye]U-Akinsulie, A. O., Temiye, E. O., Akanmu, A. S., Lesi, F. E. A., & Whyte, C. O. (2005). Ukuhlolwa komtholampilo kokukhishwa kweCajanus cajan (Ciklavit®) ku-sickle cell anemia. Ijenali yeTropical Pediatrics, 51 (4), 200-205.
12. [12]Satyavathi, V., Prasad, V., Shaila, M., & Sita, L. G. (2003). Ukuvezwa kwephrotheni ye-hemagglutinin yegciwane le-Rinderpest ku-pegenic pegeon pea [Cajanus cajan (L.) Millsp.] Izitshalo. Imibiko Yezitshalo Zezitshalo, 21 (7), 651-658.
13. [13]UPereira, M.A, O'reilly, E., Augustsson, K., Fraser, G. E., Goldbourt, U., Heitmann, B. L., ... & Spiegelman, D. (2004). I-fiber yokudla kanye nobungozi besifo senhliziyo se-coronary: ukuhlaziywa okuhlanganisiwe kwezifundo zeqembu. Izinqolobane zomuthi wangaphakathi, 164 (4), 370-376.
14. [14]UFarvid, M. S., Ding, M., Pan, A., Sun, Q., Chiuve, S. E., Steffen, L. M., ... & Hu, F. B. (2014). I-Diary linoleic acid kanye nobungozi besifo senhliziyo: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta kwabafundi abangahle babe ngamaqoqo. Ukusakazwa, UKUSUNGULWAAHA-114.
15. [ishumi nanhlanu]Okafor, U. I., Omemu, A. M., Obadina, A. O., Bankole, M. O., & Adeyeye, S. A. (2018). Ukwakheka kokudla okunempilo kanye nezakhiwo ezingavikelekile zommbila ogi ohlanganiswe ne-pegeon pea. Isayensi yokudla nokondleka, 6 (2), 424-439.
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