MELEMO E 13 E MAKATSANG EA BOPHELO BO BOTLE BA LINAOA TSA LIPHIO (RAJMA)

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Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Neha Ghosh Ka Neha Ghosh | E ntlafalitsoe: Moqebelo oa la 8 Tšitoe 2018, 16:00 [IST]

Linaoa tsa liphio li tsejoa e le rajma India. Linaoa tsena tse sebelisoang ka raese e chesang e chesang e bitsoa rajma chawal, e leng sejo se ratoang haholo ke Maindia. Linaoa tsa liphio li tla le melemo e mengata ea bophelo bo botle. Li thusa ho theola boima ba 'mele, li khothaletsa bophelo bo botle ba pelo, li boloka maemo a tsoekere maling ho bolela a' maloa.

Linaoa tsa liphio ke mohloli o motle oa protheine mme li nkuoa e le lijo tse phetseng hantle. Leha ho le joalo, li lokela ho pheha hantle pele li ka sebelisoa li ka ba chefo tsamaisong ea hau haeba e ka jeoa e le tala ^[1] .

Boleng ba phepo ea linaoa tsa liphio (Rajma)

Ligrama tsa 100 tsa linaoa tsa liphio li na le likhalori tse 333, 337 kcal ea matla le 11.75 g ea metsi. E boetse e na le:

22.53 g ea protheine
1.06 g lipid (mafura)
61.29 g lik'habohaedreite
15.2 g kakaretso ea fiber
2.10 g tsoekere
0,154 g mafura a mangata
0,082 g mafura a monounsaturated kaofela
0.586 g kakaretso ea mafura a polyunsaturated
Khalase ea 83 mg
6.69 mg tšepe
138 mg, magnesium
Phosphorus ea 406 mg
1359 mg potasiamo
12 mg ea sodium
2.79 mg zinki
4.5 mg vithamine C
0.608 mg thiamin
0.215 mg riboflavin
2.110 mg niacin
Vithamine B6 ea 0,397 mg
Faki ea 394
Vithamine E ea 0,21 mg
Vithamine K ea 5.6 Kg

Melemo ea bophelo bo botle ba linaoa tsa liphio (Rajma)

1. Ho thusa ho theola boima ba 'mele

Linaoa tsa liphio li na le faeba e qhibilihang e liehisang ho tsoa hoa mpa ea hau, kahoo o ikutloa o tletse nako e teletsana. Hape, liprotheine tse phahameng li eketsa ho khora, ka hona li thusa ho theola boima ba 'mele.

Ho ea ka phuputso e phatlalalitsoeng ho Journal of the American College of Nutrition, batho ba jang linaoa tsa liphio ha ba na monyetla oa ho nona haholo mme ba na le letheka le lenyenyane le boima ba 'mele bo tlase. ^[pedi] .

2. E thusa ho theheng lisele

Linaoa tsa liphio li tletse li-amino acid tseo e leng litene tsa protheine. Liprotheine li sebetsa liseleng tse ngata ho aha, ho laola le ho thusa ts'ebetsong ea lisele le litho tsa 'mele. Li boetse li thusa ho theheng limolek'hule tse ncha ka ho sekaseka tlhaiso-leseling ea lefutso e ho DNA. Leha ho le joalo, etsa bonnete ba hore ha o je linaoa tse ngata tsa liphio kaha li laetsoe ke protheine e bitsoang phaseolin, e ka bakang khatello ea maikutlo ho batho ba bang le ho eketsa kotsi ea ho hloleha ha pelo ^[3] .

3. E boloka maemo a tsoekere

Linaoa tsa liphio li na le lik'habohaedreite tse tsejoang e le starch. Starch e entsoe ka likarolo tsa tsoekere tse bitsoang amylose le amylopectin ^[4] . E ikarabella bakeng sa liperesente tse 30 ho isa ho tse 40 tsa amylose tse sa cheheng joaloka amylopectin. Ho lokolloa hona butle ha li-carbs 'meleng ho nka nako e teletsana ho sila' me ha ho bake sesepa sa tsoekere maling ha ho bapisoa le lijo tse ling tse nang le setache, ho etsa linaoa tsa liphio lijo tse loketseng batho ba nang le lefu la tsoekere. ^[5] .

4. E khothalletsa bophelo bo botle ba pelo

Sebelisa linaoa tsa liphio khafetsa mme ha o na monyetla oa ho bolaoa ke lefu la pelo, stroke le mathata a mang a amanang le pelo ho latela thuto ea 2013 ^[6] . E boetse e theola k'holeseterole ea LDL 'me e matlafatsa k'holeseterole ea HDL ka lebaka la boteng ba fiber e nang le lijo tse linaoa. Kahoo, qala ho ja linaoa ho fokotsa kotsi ea lefu la pelo.

5. Ho fokotsa menyetla ea mofetše

Linaoa tsa liphio li na le li-antioxidants tse ngata tse bitsoang polyphenols 'me li na le thepa e khahlanong le ho ruruha e bonts'itsoeng e na le phello e ntle ho fokotsa kotsi ea mofets'e, ho bolela phuputso. ^[7] . Linaoa tsa liphio le linaoa tse ling ka kakaretso li nkuoa e le lijo tse loantšang mofets'e le hobane li na le matla a ho loants'a mefuta eohle ea mofets'e.

6. E thibela mafu a mafura a sebete

Lefu la sebete le mafura le hlaha ha mafura a mangata a bokellana sebeteng. Ts'ebeliso ea linaoa tsa liphio e ka matlafatsa bophelo bo botle ba sebete le ho theola menyetla ea mafu a mafura a mafura ka lebaka la fiber e ngata e tlamang litšila le ho e ntša 'meleng. Hape, linaoa tsa liphio ke lijo tse nang le limatlafatsi tse nang le limatlafatsi tse ngata ho kenyeletsoa vithamine E. Vithamine ena e tsejoa e le ho ntlafatsa mafu a mafura a sebete ^[8] .

E ntlafatsa tšilo ea lijo le mala

Na linaoa tsa liphio li ntle bakeng sa tšilo ea lijo? Ho joalo, li ntse li na le fiber e ngata e khothalletsang bophelo bo botle ba lijo le ho boloka boikoetliso ba 'mele khafetsa. Linaoa tsa liphio le tsona li matlafatsa bophelo bo botle ba 'mele ka ho ntlafatsa tšitiso ea mala le ho eketsa palo ea libaktheria tse phetseng hantle tse thusang ho thibela maloetse a amanang le mala. Leha ho le joalo, qoba ho itlopa ka linaoa tsa liphio hobane li ka baka moea o boreleli le khase ^[9] .

8. Thuso ho theho ea masapo le meno

Linaoa tsa liphio li na le phosphorus e ngata e bohlokoa ho theheng masapo le meno. Phosphorus le eona e bapala karolo ea bohlokoa molemong oa hore na 'mele o sebelisa lik'habohaedreite le mafura. Mefuta e phahameng ea phosphorus 'meleng e thusa ts'ebelisong e nepahetseng ea liminerale tse ling tse kang tšepe, zinki, magnesium le calcium ^[10] .

9. Ho thusa basali ba baimana

Linaoa tsa liphio li na le folate kapa folic acid, phepo ea bohlokoa e hlokahalang nakong ea bokhachane ^{[leshome le motso o mong]} . Lebaka la hore e thusa ho thibela litšitiso tsa methapo ea methapo ka popelong nakong ea bokhachane. Ho se fumane folate e ngata nakong ea bokhachane le hona ho ka baka bofokoli, tahlehelo ea takatso ea lijo, ho teneha, jj.

10. E boloka letlalo le moriri li phetse hantle

Ha linaoa tsa liphio li laetsoe ke li-antioxidants, li ka loantša litlamorao tsa li-radicals tsa mahala le ho fokotsa botsofali ba lisele. Sena se thibela ho thehwa ha makhopo, 'me se folisa makhopho. Ka lehlakoreng le leng, linaoa tsa liphio tse ruileng ka tšepe, zinki le protheine li ka thusa ho fepa moriri oa hau le ho thibela ho lahleheloa ke moriri le bophelo bo seng botle ^[12] .

11.Thibela khatello ea mali

Linaoa tsa liphio li ka thibela khatello ea mali hobane e na le magnesium, potasiamo, protheine le fiber. Limatlafatsi tsena kaofela li thusa ho boloka maemo a tloaelehileng a khatello ea mali. Ho feta moo, magnesium le potasiamo li holisa methapo le methapo ea mali le ho netefatsa phallo e nepahetseng ea mali ka methapo, ka tsela eo e tloaetse khatello ea mali.

12. E matlafatsa mohopolo

Linaoa tsa liphio ke mohloli o moholo oa vithamine B1 (thiamine) e ntlafatsang ts'ebetso ea ts'ebetso le ho ntlafatsa mohopolo. Thuso ea thiamine ea ho kopanya acetylcholine, neurotransmitter e thusang ts'ebetsong e nepahetseng ea boko le ho matlafatsa mohopolo. Sena se thusa ho theola menyetla ea lefu la 'dementia' le lefu la Alzheimer's ^[13] .

13. Thuso ea ho tlosa 'mele

Molybdenum ke letsoai le fumanoang ka linaoa tsa liphio. E sebetsa joalo ka detoxifier ea tlhaho ka ho tlosa li-sulphites 'meleng. Lintho tse phahameng tsa sulphite 'meleng li ka ba chefo hobane li baka ho halefa ha mahlo, letlalo le letlalo ^[14] . Hape batho ba alejang ho sulphite ba lokela ho ba le linaoa tsa liphio khafetsa ho fokotsa matšoao a ho kula.

Mokhoa oa ho eketsa linaoa tsa liphio lijong tsa hau

Kenya linaoa tse phehiloeng ka sopho, sechu, li-casseroles le lijana tsa pasta.
Kopanya linaoa tsa liphio tse phehiloeng hammoho le linaoa tse ling ho etsa salate ea linaoa e ikemetseng.
O ka etsa setulo se entsoeng ka linaoa tse phehiloeng tse tsoakiloeng le pepere e ntšo, tamati le eiee.
U ka etsa linaoa tse nang le liphio tse mashed ka ho noka ka mokhoa o phetseng hantle ka sandwich.

Kaha joale u tseba melemo ea linaoa tsa liphio, li natefeloe ka mokhoa o phehiloeng, o besitsoeng kapa o mashed ho fumana melemo ea bona e makatsang ea bophelo bo botle.

Sheba Litšupiso tsa Sengoloa

[1]Kumar, S., Verma, A. K., Das, M., Jain, S. K., & Dwivedi, P. D. (2013). Mathata a bongaka a tšebeliso ea linaoa tsa liphio (Phaseolus vulgaris L.). Phepo e nepahetseng, 29 (6), 821-827.
[pedi]Papanikolaou, Y., & Fulgoni III, V. L. (2008). Ts'ebeliso ea linaoa e amahanngoa le phepelo e kholo ea limatlafatsi, khatello ea mali ea ust systolic, boima ba 'mele bo tlase le sekhahla se senyenyane sa letheka ho batho ba baholo: sephetho sa Patlisiso ea Naha ea Bophelo le Phepo e nepahetseng 1999-2002. Litaba tsa American College of Nutrition, 27 (5), 569-576.
[3]Virtanen, H. E. K., Voutilainen, S., Koskinen, T., Mursu, J., Tuomainen, T.-P., le Virtanen, J. K. (2018). Ho ja liprotheine tse fapaneng tsa phepo le kotsi ea ho hloleha ha pelo ho banna. Tsamaiso: Ho Hloleha ha Pelo, 11 (6), e004531.
[4]Tharanathan, R.., & Mahadevamma, S. (2003). Lijo-thollo tsa lijo-thollo — lehlohonolo la phepo ea motho. Mekhoa ea Saense ea Lijo le Theknoloji, 14 (12), 507-518.
[5]Thorne, M. J., Thompson, L. U., & Jenkins, D. J. (1983). Lintho tse amanang le ts'oaetso ea starch le karabelo ea glycemic ka mokhoa o ikhethileng oa limela. American Journal of Clinical Nutrition, 38 (3), 481-488.
[6]Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2013). Abstract MP21: ts'ebeliso ea linate le linaoa le kotsi ea ketsahalo ea lefu la pelo, stroke, le lefu la tsoekere: tlhahlobo e hlophisitsoeng le tlhahlobo ea litlhahlobo.
[7]Moreno-Jiménez, MR, Cervantes-Cardoza, V., Gallegos-Infante, JA, González-La o, RF, Estrella, I., García-Gasca, T. de J.,… Rocha-Guzmán, NE (2015) . Phenolic liphetoho tsa linaoa tse sebetsitsoeng tse tloaelehileng: litlamorao tsa tsona tsa antioxidant le li-anti-inflammatory liseleng tsa mofetše oa mala. Patlisiso ea Lijo Machabeng, 76, 79-85.
[8]Vos, M. B., Colvin, R., Belt, P., Molleston, J. P., Murray, K. F., Rosenthal, P.,… Lavine, J. E. (2012). Khokahano ea Vitamin E, Uric Acid, le Sebopeho sa Lijo le Likarolo tsa Histori ea Bana NAFLD. Leqephe la Pediatric Gastroenterology le Phepo e nepahetseng, 54 (1), 90-96.
[9]Winham, D. M., & Hutchins, A. M. (2011). Mehopolo ea ho phophotha ho tsoang ts'ebeliso ea linaoa har'a batho ba baholo lithutong tse 3 tsa phepo. Tlaleho ea Nutrition, 10 (1).
[10]Campos, M. S., Barrionuevo, M., Alférez, M. J. M., GÓMEZ-AYALA, A. Ê., Rodriguez-Matas, M. C., LOPEZÊALIAGA, I., & Lisbona, F. (1998). Litšebelisano lipakeng tsa tšepe, khalsiamo, phosphorus le magnesium ka rat e haelloang ke tšepe e nang le phepo e nepahetseng. Physiology ea liteko, 83 (6), 771-781.
[leshome le motso o mong]Fekete, K., Berti, C., Trovato, M., Lohner, S., Dullemeijer, C., Souverein, O. W.,… Decsi, T. (2012). Phello ea ho kenella ka mokhoa o fapaneng liphellong tsa bophelo bo botle nakong ea bokhachane: tlhahlobo e hlophisitsoeng le tlhahlobo ea litlhahlobo tsa boima ba 'mele, boima ba' mele le bolelele ba bokhachane. Journal ea Nutrition, 11 (1).
[12]Guo, E. L., & Katta, R. (2017). Lijo le tahlehelo ea moriri: litlamorao tsa khaello ea limatlafatsi le ts'ebeliso ea tlatsetsoDermatology e sebetsang le mohopolo, 7 (1), 1-10.
[13]Gibson, G. E., Hirsch, J. A., Fonzetti, P., Jordan, B. D., Cirio, R. T., & Moholo, J. (2016). Vithamine B1 (thiamine) le 'dementia'. Litlaleho tsa Sekolo sa Saense sa New York, 1367 (1), 21-30.
[14]Bold, J. (2012). Mehopolo bakeng sa tlhahlobo le taolo ea kutlo ea sulphite Gastroenterology le hepatology ho tloha betheng ho ea bencheng, 5 (1), 3.