Ama-Pulses: Izinhlobo, Izinzuzo Zomsoco Nemiphumela engemihle

Amagama Amahle Kakhulu Ezingane

Phansi:

Usuku Lokuzalwa:

Thuma

Ngithumele Nge-Imeyili Khombisa Esizeni

Vele ungene

• 19 iminithi edlule I-Chaitra Navratri 2021: Usuku, i-Muhurta, Amasiko Nokubaluleka Kwalo Mkhosi
• 
• 1 ihora eledlule I-Hina Khan Iyakhazimula Nge-Copper Green Eye Shadow Nezindebe Ezinombala Ezicwebezelayo Thola Ukubukeka Ngezinyathelo Ezimbalwa Ezilula!
• 3 amahora edlule I-Ugadi ne-Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Traditional Suits
• 6 amahora edlule I-Daily Horoscope: 13 Ephreli 2021

Ungaphuthelwa

• Izindaba Hhayi ezine, amabutho aseCentral bekufanele abulale 8: umholi we-BJP
• Ama-movie IGudi Padwa 2021: U-Amitabh Bachchan, uKajol Nabanye AbakwaCelebs Bathela Izifiso Zabo
• Ubuchwepheshe Ukubuyekezwa Okusheshayo Kwe-Vivo X60: I-Smartphone Engcono Kakhulu Ukuyithenga Nge-Sub-40K Price-Point
• Ezemidlalo I-IPL 2021: UZaheer uchaza ukuthi amaNdiya aseMumbai azolisebenzisa kanjani 'ikhadi lamacilongo' iBumrah
• Ezezimali I-PPF noma i-NPS: Yiziphi Izikolo Njengenketho Engcono Yokutshala Umhlalaphansi?
• Izimoto I-Yamaha MT-15 Ne-Dual-Channel ABS Ezokwethulwa Maduzane Izintengo Zibekelwe Ukunyusa Futhi
• Ezemfundo Umphumela Wokugcina we-CSBC Bihar Police Constable Final 2021 Umenyezelwe
• Ukuvakasha Izindawo ezi-10 ezihamba phambili zokuvakashela eMaharashtra ngo-Ephreli

Ama-pulses, abizwa nangokuthi okusanhlamvu okusanhlamvu, ayimbewu edliwayo yezitshalo emndenini we-legume. Zikhula ngama-pods futhi zinobukhulu obuhlukile, ubujamo nemibala futhi zinamaprotheni amaningi, ifayibha, namavithamini ahlukahlukene, futhi zinikeza inani elidingekayo lama-amino acid emisebenzini yakho yomzimba. Ukudla okudliwayo kungakhuphula ikhwalithi yokudla kwakho ngenxa yama-saponin, ama-phytochemicals nama-tannins anezakhi zokulwa ne-antioxidant kanye ne-anticarcinogenic ^[1] . Kusilungele isifo se-celiac, ukuqunjelwa nokukhuluphala. Abesifazane abakhulelwe bayelulekwa ukuthi badle izigaxa ngenxa yenani eliphezulu le-folate nensimbi elidingekayo ngesikhathi sokukhulelwa nangemva kokukhulelwa ^[okubili] .

Ezinhlobonhlobo eziningi zamapulse, uhlobo ngalunye lungazuzisa umzimba wakho uma ucabanga ukuthi ulisebenzisa ngendlela elawulwayo ^{[3] [4]} . Ezinye zezinhlobo ezivame kakhulu zamapulse ezitholakala kithi yi-Bengal gram, i-gram ebomvu, ubhontshisi we-mung njll.

Funda ukuze wazi ngalunye lwalezi zinhlayiya kanye nezinzuzo zokudla okunempilo ukuze ukwazi ukukufaka ekudleni kwakho.

1. I-Bengal Gram

Eyaziwa nangokuthi i-black chana noma ubhontshisi we-garbanzo, i-Bengal gram iyisithako esiyisisekelo ekudleni kwaseNdiya. Ngokwesayensi ebizwa ngeCicer arietinum L., i-Bengal gram inomsoco kakhulu. Inothile nge-fiber, zinc, calcium, protein kanye ne-folate. Izinzuzo zokufaka i-chana emnyama ekudleni kwakho kwansuku zonke akunamkhawulo, ngenxa yenqwaba yezinzuzo zezempilo ezinazo ^[5] .

Ukuqukethwe kwayo kwe-fiber kusiza ekwehliseni isisindo, ukuvimbela isifo sikashukela, nokwenza ngcono ukugaya ^{[6] [7]} . Kuyasiza ekulawuleni umfutho wegazi lakho, ukuthuthukisa ukusebenza kwengqondo kanye nempilo yenhliziyo ^[8] . Okuqukethwe kwe-selenium kugramu ye-Bengal kuthiwa kunokuvikela umdlavuza ^[9] ikhono. Ngaphandle kwalokhu, kuphinde kwaqinisekiswa ukusiza ekulinganiseni amazinga ama-hormone kwabesifazane, ukuqeda amatshe ezinso nesinye.

Yazi kabanzi ngokumangazayo izinzuzo zezempilo ze-Bengal gram .

2.I-Pegeon Pea (i-Red Gram)

Ngokwesayensi ebizwa ngokuthi yiCajanus cajan, uphizi lwamajuba lwaziwa kakhulu njengegramu elibomvu futhi. Uma kuqhathaniswa namanye amapulse emndenini we-legume, uphizi we-pigeon uwumthombo ongcono wamaprotheni ^[10] . Ecebile ngamaminerali, i-legume ingasiza ekuvimbeleni i-anemia ngenxa yokuqukethwe kwayo. Ingumthombo omuhle we-sodium, i-potassium, i-phosphorus, i-zinc njll. ^{[ishumi nanye]} . Ukudla uphizi wamajuba kungasiza ekuthuthukiseni ukukhula nentuthuko njengoba kusiza ekwakheni amaseli, izicubu, imisipha namathambo ^[12] . Okuqukethwe kwe-fiber ephezulu ku-pulse kwenza kuphumelele kakhulu ekuthuthukiseni impilo yakho yokugaya ukudla ^[13] .

Yize imidumba ingenayo imiphumela ethile ethile engemihle, abantu abanenkinga yokungezwani komzimba nomdumba kufanele bagweme uphizi lwejuba ^[14] . Futhi, ukusetshenziswa ngokweqile kophizi kungadala ukuqumba ngokweqile.

3. I-Green Gram (Ubhontshisi we-Mung)

Ngokwesayensi ebizwa nge-Vigna radiata, igramu eluhlaza noma ubhontshisi we-mung ingumthombo omuhle kakhulu wamaprotheni asuselwa ezitshalweni. Umthombo ophakeme wamaprotheni, ubhontshisi we-mung nawo unenani elifanele le-fiber, ama-antioxidants kanye nama-phytonutrients nawo ^{[ishumi nanhlanu]} . Ngenxa yobukhona be-fiber yokudla, i-niacin, i-iron, i-magnesium nezinye izakhi zomzimba ezahlukahlukene, imidumba inezinzuzo ezahlukahlukene zezempilo ezisukela ekunciphiseni isisindo kuya ekuzivikeleni kokuzivikela komzimba. Ukusebenzisa igramu eluhlaza kusiza ekwehliseni umfutho wegazi, ukuvimbela izifo zenhliziyo, umdlavuza, izimpawu ze-PMS nohlobo lwesifo sikashukela sohlobo 2 ^[16] . Ukushaya kwenhliziyo kuyasebenza nasekuthuthukiseni ikhwalithi yesikhumba nezinwele zakho ^[17] .

Kodwa-ke, abantu abanezinkinga zezinso nezinyongo kufanele bakugweme ^[18] . Ukushaya kwenhliziyo kungaphazamisa ukumunca kahle kwe-calcium.

Ukwazi okwengeziwe : Izinzuzo ze-16 Ezingakholeki Zezempilo Ze-Green Gram (Ama-Mung Beans)

4.I-Black Gram (i-Office Dal)

Eyaziwa nangokuthi i-urad dal, i-gram emnyama ibizwa ngokwesayensi njenge-Vigna mungo. Ngenxa yobuningi bezinzuzo ezinazo, isetshenziswa emithini ye-Ayurvedic yokwenza ngcono ukugaya nokulawula amazinga kashukela egazini (phakathi kwezinye izinhloso ezahlukahlukene). I-fiber yokudla ku-legume isiza ukuthuthukisa inqubo yokugaya ukudla, ilawula isifo sikashukela futhi isize ukuqeda izinkinga ezihlobene nesisu njengokuqunjelwa, uhudo, amajaqamba noma ukuqunjelwa ^[19] . Ngaphandle kwalokhu, ukusebenzisa igramu emnyama kungasiza amathambo akho. Kungasiza ekuqiniseni uhlelo lwakho lwezinzwa nokwakha imisipha futhi ^{[amashumi amabili]} . Imidumba ibhekwa njengelusizo ngesikhathi sokukhulelwa ^{[amashumi amabili nanye]} .

Ukusetshenziswa ngokweqile kwe-gram emnyama kungakhuphula amazinga e-uric acid, okungeke kube kuhle kubantu abaphethwe yinyongo noma i-gout.

Yazi kabanzi nge izinzuzo ezinhle zegramu emnyama .

5. Ubhontshisi Wezinso (Rajma)

Ngokuvamile okuthiwa yi-rajma, ubhontshisi wezinso ubizwa ngokwesayensi njenge-Phaseolus vulgaris. Ecebile nge-fiber, i-calcium, i-sodium nezinye izakhi zomzimba ezahlukahlukene, ubhontshisi wezinso usiza ekwehliseni isisindo ^[22] . Okuqukethwe yi-fiber kubhontshisi kuqhubeka nokwenza impilo yenhliziyo ^{[2. 3]} . Ngokudla ubhontshisi wezinso, ungazivikela engozini yomdlavuza nezifo zesibindi. Zinenzuzo yokuthuthukisa ukugaya, ukwakheka kwamathambo namazinyo, nekhwalithi engcono yesikhumba nezinwele. Ngenxa yokuqukethwe kwe-folic acid, ubhontshisi wezinso muhle kakhulu kwabesifazane abakhulelwe. Ngokunjalo, ziyasiza ekuvikeleni umfutho wegazi ophakeme, ukukhulisa inkumbulo nokukhipha ubuthi emzimbeni ^[24] .

Yize ubhontshisi wezinso unazo zonke lezi zinzuzo, ukusetshenziswa ngokweqile kukabhontshisi wezinso kungadala ukuqumba komzimba kanye nokuzwela komzimba kwabanye abantu ^[25] .

6. ICowpea noma i-Black-Eyed Pea (iLobhia)

Ngokwesayensi ebizwa ngokuthi yiVigna unguiculata, i-cowpea ibhekwa njengembumba esiza kakhulu futhi enomsoco emndenini. Ungumthombo omuhle wamaprotheni, i-fiber edaywayo, i-iron, i-phosphorus nokunye ^[26] . Amandla okuqina nokuqina, okufaka ipea elinamehlo amnyama ekudleni kwakho kwansuku zonke kuzuzisa kakhulu umzimba wakho. Kuyasiza ekuhlanzeni i-cholesterol nasekunciphiseni umfutho wegazi, ukuvimbela i-anemia, nokulawula amazinga kashukela wakho ^[27] . Izinsiza zeCowpea ekwehliseni ingozi yomdlavuza wepancreatic futhi ziqinisa isikhumba sakho, izinwele nemisipha. Iphinde ikhuthaze ukukhulelwa okunempilo. ICowpea ingakhuphula namandla amathambo akho ^[28] .

Yize ingekho imiphumela emibi kakhulu ku-legume, ukusebenzisa ngokweqile kungadala ukuqothuka.

Yazi kabanzi nge izinzuzo zezempilo ze-cowpea .

7. Ama-lentili

Umthombo onomsoco futhi oshibhile wamaprotheni, amalentili abizwa ngokwesayensi njengeLens culinaris. Bacebile nge-fiber, iron ne-magnesium. Ukuba khona kwalezi zakhi zomzimba ku-legume kuyasiza ekukhuthazeni impilo yenhliziyo ^[29] . Ukusetshenziswa kwama-lentile njalo nokulawulwa kungasiza ukuvimbela ukuqala komdlavuza, njengoba ama-polyphenols afana ne-flavanols ne-procyanidin anemiphumela yokulwa ne-antioxidant, anti-inflammatory kanye neuroprotective ^[30] . Njengomthombo omuhle kakhulu wensimbi, amalentili asiza ekulweni nokukhathala. Imidumba iyasiza ekwakheni imisipha namaseli futhi ilungele abesifazane abakhulelwe. Kubangela ukusebenza kwe-electrolyte emzimbeni wakho futhi kukhuphule namazinga akho wamandla ^[31] .

Kodwa-ke, gwema ukusebenzisa i-pulse ngobuningi bayo ngoba kungadala ukungakhululeki esiswini.

Thola ukuqonda okujulile kwe- izinhlobo kanye nezinzuzo zezempilo zamalenti .

1. [1]URizkalla, S. W., Bellisle, F., & Slama, G. (2002). Izinzuzo zezempilo zokudla okuphansi kwe-glycemic index, njenge-pulses, ezigulini zesifo sikashukela kanye nabantu abaphilile. IBritish Journal of Nutrition, 88 (S3), 255-262.
2. [okubili]UMudryj, A. N., Yu, N., no-Aukema, H. M. (2014). Izinzuzo zomsoco nezempilo zamapulse. I-Applied Physiology, Nutrition, neMetabolism, 39 (11), 1197-1204.
3. [3]URebello, C. J., Greenway, F. L., & Finley, J. W. (2014). Izinhlamvu eziphelele kanye nama-pulses: Ukuqhathaniswa kwezinzuzo zokudla okunempilo nezempilo I-Journal yezolimo nokudla kwamakhemikhali, 62 (29), 7029-7049.
4. [4]UKouris-Blazos, A., noBelski, R. (2016). Izinzuzo zezempilo zemidumba kanye nama-pulses agxile kuma-lupin amnandi ase-Australia Ijenali yaseAsia Pacific yokudla okunempilo, 25 (1), 1-17.
5. [5]I-Biswas, R., ne-Chattopadhyay, A. (2017). Imiphumela Ye-Hypoglycemic ne-Hypolipidemic ye-Watermelon (i-Citrullus Vulgaris) Izimbewu Zembewu Kumagundane Ama-Albino Abesilisa. Ukucwaninga Kwamanje Kwezomsoco Nesayensi Yezokudla Ijenali, 5 (3), 368-373.
6. [6]UKamboj, R., noNanda, V. (2017). Ukwakheka okuseduze, iphrofayili yokudla okunempilo nezinzuzo zezempilo zemidumba – Ukubuyekezwa. Ucwaningo lweLegume-I-International Journal, 41 (3), 325-332.
7. [7]UPlatel, K., noShurpalekar, K. S. (1994). Okuqukethwe kwesitashi okumelana nokudla kwamaNdiya. Tshala ukudla kokudla kwabantu, 45 (1), 91-95.
8. [8]UPriyanka, B., noSudesh, J. (2015). Ukuthuthuka, Ukwakhiwa Kwamakhemikhali kanye nomsebenzi we-Antioxidant we-Dosa Okulungiselelwe Kusetshenziswa Ijazi leMbewu ye-Bengal Gram. Ijenali Yomhlaba Wonke Yezesayensi Yezithuthukisiwe Nezempilo, 3 (1), pp-109.
9. [9]ISomavarapu, S. (2017). Ukudla okunomsoco okwakha isizwe esinempilo. Ijenali yaseMelika yeBiomedical neLife Sciences, 5 (6), 123-129.
10. [10]UMorton, uJF (1976). I-pegeon pea (Cajanus cajan Millsp.): Amaprotheni aphezulu asendle asezindaweni ezishisayo. IHortScience, 11 (1), 11-19.
11. [ishumi nanye]Ama-legume wokudla wezokuphepha kokudla okunempilo kanye nezinzuzo zezempilo. Ku-Biofortification Yezitshalo Zokudla (amakhasi. 41-50). I-Springer, eNew Delhi.
12. [12]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.
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: ukuhlaziywa okuhlanganisiwe kwezifundo zeqembu. Izinqolobane zemithi yangaphakathi, 164 (4), 370-376.
14. [14]UPal, D., Mishra, P., Sachan, N., & Ghosh, A. K. (2011). Imisebenzi yebhayoloji nezindawo zokwelapha zeCajanus cajan (L) Millsp. Ijenali yobuchwepheshe obuphambili bemithi & nocwaningo, 2 (4), 207.
15. [ishumi nanhlanu]UShanker, A. K., Djanaguiraman, M., Sudhagar, R., Chandrashekar, C. N., noPathmanabhan, G. (2004). Impendulo ehlukile ye-antioxidative ye-ascorbate glutathione pathway enzyme nama-metabolites ekucindezelekeni kwe-chromium speciation ku-gram eluhlaza (i-Vigna radiata (L.) R. Wilczek. Cv CO 4) izimpande. Isayensi Yezitshalo, 166 (4), 1035-1043.
16. [16]UGupta, C., noSegalgal, S. (1991). Ukuthuthuka, ukwamukeleka kanye nenani lokudla okunomsoco kumxube wokulunyulwa. Ukudla kwezitshalo zokudla okunomsoco womuntu, 41 (2), 107-116.
17. [17]UMazur, W. M., Duke, J. A., Wähälä, K., Rasku, S., & Adlercreutz, H. (1998). Ama-Isoflavonoids nama-lignans ngemidumba: izici zokudla okunempilo nezempilo kubantu. Ijenali Yezamakhemikhali Ezempilo, 9 (4), 193-200.
18. [18]UBaskaran, L., Ganesh, K. S., Chidambaram, A. L. A., & Sundaramoorthy, P. (2009). Ukulungiswa komhlabathi ongcolile wokugaya ushukela nomphumela wawo wegramu eluhlaza (iVigna radiata L.). IBotany Research International, 2 (2), 131-135.
19. [19]Grundy, M. M.-L., Edwards, C.H, Mackie, A. R., Gidley, M. J., Butterworth, P. J., & Ellis, P. R. (2016). Ukubuyekezwa kabusha kwezinqubo ze-fiber yokudla kanye nemithelela yokutholakala kwe-macronutrient bioaccessibility, digestion kanye ne-postprandial metabolism. IBritish Journal of Nutrition, 116 (05), 816-833.
20. [amashumi amabili]UTai, V., Leung, W., Grey, A., Reid, I. R., noBolland, M. J. (2015). Ukudla kwe-calcium kanye namathambo amaminerali: ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta.BMJ, h4183.
21. [amashumi amabili nanye]UStark, M., Lukaszuk, J., Prawitz, A., noSalacinski, A. (2012). Isikhathi samaprotheni nemiphumela yako ku-musert hypertrophy namandla kubantu ababambe iqhaza ekuqeqesheni isisindo. Ijenali ye-International Society of Sports Nutrition, 9 (1), 54.
22. [22]UTharanathan, R.., & Mahadevamma, S. (2003). Izinhlamvu okusanhlamvu — okuyindlela yokudla komuntu. Amathrendi ku-Food Science & Technology, 14 (12), 507-518.
23. [2. 3]U-Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2013). Abstract MP21: ukusetshenziswa kwamantongomane nobhontshisi kanye nengozi yesigameko senhliziyo yenhliziyo, isifo sohlangothi nesifo sikashukela: ukubuyekezwa okuhlelekile nokuhlaziywa kwemeta.
24. [24]UMoreno-Jiménez, MR, Cervantes-Cardoza, V., Gallegos-Infante, JA, González-La o, RF, Estrella, I., García-Gasca, T. de J.,… Rocha-Guzmán, NE (2015) . Izinguquko zokwakheka kwe-phenolic kwamabhontshisi ajwayelekile acutshungulwayo: imiphumela yawo yokulwa nokuvuvukala kumaseli omdlavuza wamathumbu IFood Research International, 76, 79-85.
25. [25]ICampos, M. S., Barrionuevo, M., Alférez, M. J. M., GÓMEZ-AYALA, A. Ê., URodriguez-Matas, M. C., LOPEZÊALIAGA, I., noLisbona, F. (1998). Ukusebenzisana phakathi kwensimbi, i-calcium, i-phosphorus ne-magnesium kusilinganiso esingenamsoco esinezinsimbi. I-physiology yokuhlola, i-83 (6), i-771-781.
26. [26]UMerwin, A. C., Underwood, N., & Inouye, B. D. (2017). Ukwenyuka kokuqina komthengi kunciphisa amandla emiphumela yomakhelwane ohlelweni lwemodeli.Ecology, 98 (11), 2904-2913.
27. [27]UBakhai, A., Palaka, E., Linde, C., Bennett, H., Furuland, H., Qin, L., ... & Evans, M. (2018). Ukwakhiwa kwemodeli yezomnotho yezempilo ukuze kuhlolwe izinzuzo ezingaba khona zokuphathwa kahle kwe-serum potassium ezigulini ezinokwehluleka kwenhliziyo. I-Journal of economics yezokwelapha, 21 (12), 1172-1182.
28. [28]UKouris-Blazos, A., noBelski, R. (2016). Izinzuzo zezempilo zemidumba kanye nama-pulses agxile kuma-lupin amnandi ase-Australia Ijenali yaseAsia Pacific yokudla okunempilo, 25 (1), 1-17.
29. [29]UYang, J. (2012). Umphumela wefayibha yokudla ekuqunjelweni: Ukuhlaziywa kwe-meta. Ijenali Yomhlaba YeGastroenterology, 18 (48), 7378.
30. [30]IHallberg L, uBrune M, uRossander L. (1989) Indima kavithamini C ekufakeni insimbi. Ijenali Yomhlaba Wonke Yezocwaningo Lwe-Vitamin Nokudla, 30,103-108.
31. [31]Chitayat, D., Matsui, D., Amitai, Y., Kennedy, D., Vohra, S., Rieder, M., & Koren, G. (2015). I-Folic acid supplementation yabesifazane abakhulelwe nalabo abahlela ukukhulelwa: Ukuvuselelwa kuka-2015. Ijenali ye-Clinical Pharmacology, 56 (2), 170-175.

I-Horoscope Yakho Yakusasa

Ukwazi

Ngithumele Nge-Imeyili Khombisa Esizeni