MELEMO E 12 E BABATSEHANG EA BLACK GRAM (URAD DAL) BAKENG SA BOPHELO BO BOTLE - PAMPEREDPEOPLENY.COM

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E tlameha ho shebella

Se ke oa Lahleha

Lapeng

Bophelo bo botle bredcrumb

Boiketlo Molemo oi-Neha Ghosh Ka Neha Ghosh | E ntlafalitsoe: Labone la la 6 Tšitoe, 2018, 15:06 [IST]

Grama e ntšo, e tsejoang hape e le urad dal, ke e 'ngoe ea lensisi tse fumanehang hangata kichineng e' ngoe le e 'ngoe ea India. E sebelisoa mefuteng e fapaneng ea diresepe tse kang dosa, vada le papad empa hangata e sebelisoa ho etsa dal. Ligrama tse ntšo li na le melemo e mengata ea bophelo bo botle ho tloha ntlafatsong ea ts'ilo ea lijo ho isa maemong a ho laola tsoekere ea mali hape li sebelisoa meriana ea Ayurvedic hape.

Black gram e boetse e tsejoa ka mabitso a kang lentile tse ntšo le linaoa tsa matpe. Lentile lena le ratoa haholo hoo le etsang karolo ea bohlokoahali ea lijo tse sa tloaelehang 'me haeba le jeoa letsatsi le leng le le leng, le na le tšusumetso e ntle bophelong ba hau.

Boleng ba phepo e nepahetseng ea Black Gram Kapa Urad Dal

Ligrama tsa 100 tsa grama e ntšo li na le 343 kcal ea matla. Li na le tsona

22.86 dikgerama tsa protheine
60 dikgerama lik'habohaedreite
1.43 dikgerama ka botlalo (mafura)
Li-gram tsa 28.6 kakaretso ea fiber
2,86 dikgerama tsoekere
171 milligrams calcium
7.71 milligrams tšepe
Limiligrama tse 43 tsa sodium

Ho rua liprotheine le liminerale tse ling tsa bohlokoa, grama e ntšo, ho tsoela 'mele molemo ka litsela tse ngata.

Melemo ea Bophelo ke efe ea Black Gram

1. Ho eketsa matla

Grama e ntšo e ruileng ka tšepe le protheine e sebetsa e le matla a matlafatsang 'me e boloka' mele oa hau o le mafolofolo. Iron ke sesebelisoa sa bohlokoa se thusang tlhahiso ea lisele tse khubelu tsa mali tse eketsang phallo ea oksijene ho litho tse fapaneng tsa 'mele, ka hona e eketsa matla le ho theola mokhathala ^[1] .

2. Ho matlafatsa bophelo ba pelo

Black gram e thusa ho nts'etsapele bophelo bo botle ba pelo ka lebaka la boteng ba magnesium, fiber, folate le potasiamo. Fiber ea lijo ke tsela e atlehang ea ho laola maemo a k'holeseterole le ho thibela atherosclerosis, ^[pedi] ha magnesium e thusa ho potoloha ha mali le potasiamo e sebetsa joalo ka vasodilator ka ho theola tsitsipano methapong ea mali le methapong. Ho phaella moo, folate e amahanngoa le ho fokotsa kotsi ea lefu la pelo ^[3] .

3. E ntlafatsa tšilo ea lijo

Grama e ntšo e na le fiber e ngata ea lijo e tsejoang ho ntlafatsa tšilo ea hau le lithuso tsa ho koala setuloana, ka tsela eo ho thibela ho sokela ^[4] . Haeba u e-na le mathata a amanang le mpa a kang ho sokela, lets'ollo, mahlaba kapa ho ruruha ho kenyelletsa grama e ntšo lijong tsa hau.

4. E khothalletsa bophelo bo botle ba letlalo

Grama e ntšo e nkoa e le lijo tse thibelang botsofali hobane e na le liminerale tse ngata haholo tse ka thibelang botsofali ba letlalo. Kaha grama e ntšo e na le tšepe e ngata, e tla thusa ho eketsa phallo ea mali e nang le oksijene e kenang liseleng, ka hona e fana ka letlalo le phatsimang le benyang le etsang hore letlalo la hao le se na letheba le ho fokotsa matšoao a makhopho ^[5] .

5. E theola bohloko le ho ruruha

Ho tloha mehleng ea khale, grama e ntšo e 'nile ea sebelisoa meriana ea Ayurvedic ho imolla bohloko le ho ruruha. Boteng ba li-antioxidants ka gram e ntšo bo tsejoa ho fokotsa bohloko le ho ruruha 'meleng ^[6] . Ho kenya peista ea grama e ntšo manonyellong le mesifeng e opang ho ka u imolla hanghang.

6. E thibela majoe a liphio

Black gram e na le diuretic ka tlhaho e bolelang hore e hlohlelletsa ho ntša metsi 'me qetellong e thusa ho tlosa chefo, uric acid, mafura a mangata, metsi a mangata le khalsiamo e feteletseng e bolokiloeng liphio. Sena se thusa ho thibela majoe a liphio hore a se ke a etsahala.

7. E khothalletsa kholo ea moriri

Grama e ntšo e na le liminerale tse ngata tse ka thusang ho sebetsana le moriri o omileng le o brittle le ho khutlisa benya ba moriri. E sebetsa e le setlolo se setle bakeng sa moriri oa hau mme e etsa hore e shebahale e benya. Ho sebelisa feela peista ea grama e ntšo meriring ea hau ho tla u qhekella.

8. Ho laola lefu la tsoekere

Kaha grama e ntšo e na le fiber e ngata ea phepo, e laola palo ea limatlafatsi tse kenngoang ke tšilo ea lijo. Ka lebaka leo, e thusa ho boloka maemo a tsoekere le tsoekere, ka tsela eo e etsa hore lefu la tsoekere le laolehe haholoanyane ^[7] . Haeba u motho ea nang le lefu la tsoekere, kenyelletsa grama e ntšo lijong tsa hau ho thibela spike maemong a tsoekere ea mali.

9. E ntlafatsa bophelo bo botle ba masapo

Grama e ntšo ke mohloli o motle oa khalsiamo e tlatselletsang letsoalo la masapo a masapo. Calcium ke diminerale ea bohlokoa e bolokang masapo a hao a le matla le ho thibela ho senyeha ha masapo ^[8] . Ho e sebelisa letsatsi le leng le le leng ho tla thibela mathata a amanang le masapo ho kenyelletsa lefu la masapo le ho thusa ho boloka bophelo bo botle ba masapo.

10. E matlafatsa tsamaiso ea methapo

Na u ne u tseba hore ho ba le grama e ntšo ho ka thusa ho matlafatsa ts'ebetso ea ts'ebetso? E matlafatsa tsamaiso ea methapo ebile e thusa ho sebetsana le mathata a amanang le methapo joaloka hysteria, schizophrenia le bofokoli ba mohopolo. Ho sebelisitsoe grama e ntšo moriana oa Ayurvedic bakeng sa ho phekola ho holofala ho itseng, ho holofala sefahleho, ho fokola ha methapo, jj.

11. Ho haha mesifa

Li-protein tse ruileng ka gram e ntšo li tsejoa ho ntlafatsa bophelo bo botle ba mesifa ka ho nts'etsapele le ho matlafatsa lisele tsa mmele tsa mmele ^[9] . Banna le basali ba lekang ho aha mesifa ba lokela ho ja grama e ntšo letsatsi le leng le le leng bakeng sa kholo ea mesifa le ho fumana matla.

12. E ntle bakeng sa bakhachane

Grama e ntšo e nkuoa e le pulse e ntle haholo bakeng sa bakhachane ka lebaka la boleng ba eona bo phahameng ba phepo. Ho ba mohloli o ruileng oa tšepe, ho thusa tlhahiso ea hemoglobin e thibelang likoli tsa pelehi ka popelong ^[10] . Hape boteng ba li-acid tsa mafura a bohlokoa ho gram e ntšo li ntlafatsa kholo ea kholo ea 'fetal'.

Recipe ea Kachori, Crispy Urad Dal Shortbread | Mokhoa oa ho etsa Kachori | Boldsky

Tlhokomelo

Le ha ho ja grama e ntšo ho le molemo bophelong, ho ba le eona ka mokhoa o fetelletseng ho ka eketsa uric acid e seng ntle ho batho ba nang le gallstones kapa gout. E ka baka tlholeho 'me batho ba nang le mafu a rheumatic ba lokela ho e qoba.

Sheba Litšupiso tsa Sengoloa

[1]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Tlhatlhobo ka tšepe le bohlokoa ba eona bakeng sa bophelo bo botle ba batho. Journal ea lipatlisiso tsa mahlale a bongaka: koranta ea semmuso ea Isfahan University of Medical Science, 19 (2), 164-74.
[pedi]Brown, L., Rosner, B., Willett, W. W., & mekotla, F. M. (1999). Litholoana tsa ho theola k'holeseterole ea fiber: phepelo ea meta. American Journal of Clinical Nutrition, 69 (1), 30-42.
[3]Li, Y., Huang, T., Zheng, Y., Muka, T., Sehlopha, J., & Hu, F. B. (2016). Folic Acid Supplementation le Kotsi ea Mafu a Pelo le Pelo: Tlhatlhobo ea Meta-Tlhahlobo ea Liteko tse Laoloang ka Randomized. Leqephe la American Heart Association, 5 (8), e003768.
[4]Grundy, M. M.-L., Edwards, C. H., Mackie, A. R., Gidley, M. J., Butterworth, P. J., & Ellis, P. R. (2016). Ho lekola bocha mekhoa ea fiber ea lijo le se boleloang ke bioaccessibility, digestion le metabolism ea postpandial. Koranta ea Brithani ea Phepo e nepahetseng, 116 (05), 816-833.
[5]Wright, J. A., Richards, T., & Srai, S. K. S. (2014). Karolo ea tshepe letlalong le pholiso ea maqeba a mabe. Meeli ea Pharmacology, 5.
[6]Rajagopal, V., Pushpan, C. K., & Antony, H. (2017). Phello ea papiso ea grama ea lipere le grama e ntšo ho baemeli ba ho ruruha le boemo ba antioxidant. Tlaleho ea Tlhahlobo ea Lijo le Lithethefatsi, 25 (4), 845-853.
[7]Kaline, K., Bornstein, S., Bergmann, A., Hauner, H., & Schwarz, P. (2007). Bohlokoa le Phello ea Mafura a Phepelo ho Thibelo ea lefu la tsoekere ka ho nahanisisa ka ho khetheha ka Lihlahisoa tsohle tsa Thollo. Patlisiso ea Hormone le Metabolic, 39 (9), 687-693.
[8]Tai, V., Leung, W., Gray, A., Reid, I. R., & Bolland, M. J. (2015). Tlatsetso ea calcium le masapo a diminerale: tlhahlobo e hlophisitsoeng le tlhahlobo ea litlhahlobo. BMJ, h4183.
[9]Stark, M., Lukaszuk, J., Prawitz, A., le Salacinski, A. (2012). Nako ea liprotheine le litlamorao tsa eona ho hypertrophy ea mesifa le matla ho batho ba ithutang boima ba 'mele. Tlaleho ea Mokhatlo oa Machaba oa Lipapali Phepo e nepahetseng, 9 (1), 54.
[10]Molloy, A. M., Einri, C. N., Jain, D., Laird, E., Fan, R., Wang, Y.,… Mills, J. L. (2014). Na boemo bo tlase ba tšepe ke sesosa sa kotsi ea liphoso tsa methapo ea methapo? Bofokoli ba Tsoalo Karolo ea A: Clinical le Molecular Teratology, 100 (2), 100-106.