MELEMO E 12 EA BENGAL GRAM (BLACK CHANA KAPA LINAOA TSA GARBANZO) BAKENG SA BOPHELO BO BOTLE - PAMPEREDPEOPLENY.COM

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Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Amritha K Ka Amritha K. ka Mots'eanong 13, 2020

Grama ea Bengal, eo hape e tsejoang e le 'black chana' kapa linaoa tsa garbanzo ke pulse e thusang haholo ea lelapa la chickpea. U kanna oa e tseba e le chana dal, motsoako oa mantlha lijong tsa India. Limonate tse sootho tse lefifi ke ntlo ea polokelo ea matla e bolokang pokotho, ka lebaka la lethathamo le leholo la melemo ea phepo e nepahetseng Saense e bitsoang Cicer arietinum L., grama ea Bengal e na le phepo e ntle, e na le tatso le monko o monate, e monate ka mokhoa o makatsang ebile e siloa habonolo [1] .

E 'ngoe ea linaoa tsa pele-pele tse lokelang ho lengoa, lipeo tsa grama ea Bengal li nyane ka boholo ebile li na le seaparo se bosootho bo bosootho. Lilense li na le 'mala o mosehla' me li bataletse ka lehlakoreng le leng 'me li chitja ka lehlakoreng le leng. Haholo-holo e lengoa India, linaoa li fumaneha le India, Bangladesh, Pakistan, Iran le Mexico.

Grama ea Bengal e na le fiber e ngata, zinki, calcium, protheine le folate. E na le mafura a fokolang 'me e thusa ho theola k'holeseterole. E boetse e loketse bakuli ba nang le lefu la tsoekere, kaha e na le letšoao le tlase haholo la hypoglycemic [pedi] . Hore na oa e besesa le ho e phoqa ho etsa sattu kapa ho e sila ka mokhoa o tala ho etsa besan, grama ea Bengal e latsoa ka mokhoa o makatsang ho efe kapa efe ea mefuta ena e re phelisang letsatsi le leng le le leng.

Bala ho tseba botle ba grama e makatsang ea Bengal, e le hore o e etse ntlha ea ho ba le sekotlolo sa eona lijong tsa hau tse latelang.

Boleng ba phepo e nepahetseng ea Bengal Gram

Lik'halori tse gram ea Bengal li fihla ho 139 kcal. Ligrama tsa 100 tsa Bengal li na le hoo e ka bang

23 dikgerama kakaretso ea lik'habohaedreite

2.8 dikgerama ka kakaretso mafura

7.1 dikgerama tsa protheine [3]

Limiligrama tse 246 tsa sodium

40 milligrams calcium

60 milligrams iron

Potasiamo ea limiligrama tse 875

20 milligrams vithamine A.

Melemo ea bophelo bo botle ba Bengal Gram

Melemo ea ho kenyelletsa chana e ntšo lijong tsa hau tsa letsatsi le letsatsi ha e na moeli. Liphuputso tse fapaneng li senotse hore grama ea Bengal ha e na thuso molemong oa 'mele oa hau feela empa e boetse e thusa le kelello ea hau. Ha re tsebe tse ling tsa melemo e makatsang ea bophelo bo botle e fanoang ke grama ea Bengal.

1. Ho matlafatsa matla

O mong oa melemo e tsebahalang haholo ea grama ea Bengal ke bokhoni ba eona ba ho eketsa matla a felletseng 'meleng oa hau. Mohloli o ruileng oa liprotheine tse gram ea Bengal o thusa ho eketsa matla a hau. Amino acid Methionine ka gram ea Bengal e ntlafatsa tšebetso ea sele e nang le tšusumetso ho kotloloho ea matla ka kakaretso. Li-legume li matlafatsa mesifa ea hau ka matla, e ntlafatsa tšebetso ea 'mele oa hau [4] .

2. E thibela lefu la tsoekere

Limela tsa linaoa tsa lelapa la chickpea li tsejoa li na le fiber e ngata. Liphuputso li senotse phello ea lijo tse nang le fiber tse ngata ho batho ba nang le lefu la tsoekere, haholo-holo mofuta oa 1 le mofuta oa 2. Li-fiber tse nang le phepo li thusa ho monya tsoekere, le ho boloka maemo a tloaelehileng a insulin ea mali le maemo a tsoekere [5] .

3. E ntlafatsa tšilo ea lijo

Likahare tse fumanehang ho gram ea Bengal li thusa ho ntlafatsa tsamaiso ea hau ea tšilo ea lijo ka ho ntlafatsa ts'ebetso ea tšilo ea lijo le ho thibela ho sokela. Ts'ebeliso e tloaelehileng ea grama ea Bengal e ka thusa ho imolla mathata a amanang le ts'ebetso ea ts'ilo ea lijo joalo ka ho hlatsa, letshollo, ho nyehlisa le dyspepsia [6] . Ka mokhoa o ts'oanang, litaba tsa starch tse Bengal gram li lumellana le ho thibela qaleho ea ho sokela. Li-phytochemicals tse bitsoang saponins (li-anti-oxidants) li kenya letsoho ketsong ka ho boloka tšilafalo e hloekileng, kaha e felisa litšila tse sa batleheng [7] .

4. E phekola phokolo ea mali

Lintho tse phahameng tsa tšepe le folate ka har'a gram ea Bengal li thusa ho felisa khaello ea tšepe. E thusa ho matlafatsa palo ea hau ea hemoglobin mme e thusa haholo nakong ea bokhachane, ho hlahisa lebese le ho ilela khoeli [8] [9] .

5. E ntlafatsa bophelo ba masapo

Grama ea Bengal e na le khalsiamo e ntle, e ka thusang ho ntlafatsa masapo a hao. Palo ea calcium ea legume e na le molemo oa ho aha le ho ntlafatsa bophelo ba masapo a hao [10] . Hammoho le sena, motsotso empa boholo ba calcium le phosphate bo ntlafatsa moaho oa matrix oa masapo le livithamini tse thusang ho monya calcium [leshome le motso o mong] .

6. Ho laola khatello ea mali

Ho boleloa hore sodium e nang le sodium e tlaase hammoho le palo e lekaneng ea potasiamo li na le tšusumetso e ntle ho bolokeng khatello ea mali le ho e leka-lekanya [12] . Likahare tsa sodium li boloka metsi kahare 'meleng oa hau a ka bakang leqhubu la khatello ea mali. Ke hona moo potasiamo e tla bapala ka ho fokotsa litlamorao tse mpe tsa sodium.

7. E ntlafatsa ts'ebetso ea kutloisiso

Limela tsa tlhaho ka tlhaho li na le choline e ngata, e ka fepang lisele tsa hau tsa methapo, hape ea u thusa ho imolla khatello ea maikutlo. Ts'ebeliso ea grama ea Bengal khafetsa e ka thusa ho ntlafatsa ts'ebetso ea hau ea boko joalo ka memori le thuto [13] .

8. E ntlafatsa bophelo bo botle ba pelo

Grama ea Bengal e na le fiber, potasiamo le vithamine C e ngata, e phethang karolo ea bohlokoa ho ntlafatseng bophelo ba pelo ea hau. Hammoho le sena, magnesium le folate tse kahara mmala o lefifi o lefifi oa legume li matlafatsa methapo ea mali le ho fokotsa maemo a mabe a k'holeseterole. Kenyelletsa pulse ena e makatsang lijong tsa hau ho lula hole le likotsi tsa pelo le mathata [14] .

9. E thibela mofetše

Likahare tsa selenium ka grama ea Bengal li na le molemo ho thibela ho ata ha metsoako e bakang mofets'e 'meleng oa hau. Diminerale e tlosa metsoako e joalo ka li-radical tsa mahala ebile e thibela ho qala ha ho ruruha le sekhahla sa kholo ea hlahala. Litaba tse felletseng tsa grama ea Bengal le tsona lia thusa ntlheng ena ka ho thibela ho ata le ho hasana ha lisele tsa mofetše [leshome le metso e mehlano] .

10. E thusa ho theola boima ba 'mele le tsamaiso

Bongata ba fiber e fumanehang ho Bengal gram ke thuso e sebetsang ea tlhaho bakeng sa ho theola boima ba 'mele. Fibre e boloka maikutlo a ho tlala, ka hona e laola takatso ea hau ea lijo. Semela sa linaoa ke mohloli o ruileng oa protheine, e o thusang ts'ebetsong ea sistimi e sebetsang ea taolo ea boima [16] .

11. E lekanya maemo a li-hormone ho basali

Li-phytonutrients tse bitsoang phytoestrogens (lihormone tsa semela) le saponins (li-anti-oxidants) li fumaneha ka bongata ho grama ea Bengal. Li-phytonutrients tsena li thusa ho theola menyetla ea mofetše oa matsoele. E boloka maemo a mali a hormone ea estrogen mme e thusa ho itšireletsa khahlanong le lefu la masapo. Grama ea Bengal e boetse e sebetsana le maemo a fapaneng a ho fetoha ha maikutlo nakong ea ho ilela khoeli le ka mor'a ho khaotsa ho ilela khoeli ho basali. Ho thoe e fokotsa bohloko ba ho ilela khoeli le bohloko [17] .

12. E felisa liphio le majoe a senya

Phello ea diuretic ea grama ea Bengal e etsa hore ho be molemo ho feliseng majoe a entsoeng ka senya le liphio. Ts'ebeliso e tloaelehileng ea grama ea Bengal e ka thusa ho ntša majoe tsamaisong ea hau [18] .

Mekhoa ea ho ja Bengal Gram

Ho na le mekhoa e mengata ea ho fumana melemo ea grama ea Bengal. Mokhoa o bonolo ka ho fetesisa oa ho ja grama ea Bengal ke ka ho belisa legume. Mokhoa o motle ka ho fetisisa oa ho e ja ke ka ho kenya grama ka metsing bosiu bo le bong kapa lihora tse 'maloa kaha ha e lahleheloe ke melemo ea eona ea bophelo nakong eo. E ka halikoa kapa ea halikwa.

Li-Recipes tsa Bengal Gram

Ho tloaelehile haholo hore motho e mong le e mong a potlakele ho fihlela qeto ea hore lijo tse phetseng hantle ha se kamehla li leng monate. Empa, mona ho na le diresepe tse 'maloa tse monate le tse phetseng hantle tsa grama ea Bengal eo u ka e kenyang.