Melemo e Tsotehang ea Bophelo bo Botle ea Green Gram (linaoa tsa Mung)

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Grama e tala, eo hape e bitsoang linaoa tsa mung, ha e tsoe linaheng tsa Asia Boroa, haholo India. Bonyane hanngoe bophelong ba hau, u ka be u jele lijana tse nang le mung dal ho tsona. Le hoja legume le lecha linaheng tse ling, ebile karolo ea lijo tsa setso tsa Ayurvedic India lilemo tse likete ^[1] . E nkuoa e le e 'ngoe ea lijo tse ratoang haholo India, gram e tala e' nile ea sebelisoa ho tloha ka 1,500 B.C.

Grama e tala ke e 'ngoe ea mehloli e metle ka ho fetisisa ea li-protein tse thehiloeng limela' me e na le mesebetsi ea likokoana-hloko e kenyeletsang antioxidant, antimicrobial, anti-inflammatory, lipid metabolism accommodation, antihypertensive, antihypertensive, antidiabetic le litla-morao tsa antitumour. Ke mohloli o phahameng oa protheine, fiber, li-antioxidants le li-phytonutrients ^[pedi] .

Hajoale, botumo ba gram e tala bo ntse bo phahama ka peo ea limela e sebelisoang nthong e ngoe le e ngoe ho tloha sopho e entsoeng ka makotikoting, lijana tsa resturante ho isa ho phofo ea protheine. Semela sa linaoa se fumaneha ka linaoa tse sa butsoang ka botlalo, foromo e omisitsoeng ea phofo, foromo e petsohileng, peo e melang hape e le li-noodle tsa linaoa. Grama e tala e omisitsoeng e ka jeoa e le tala, e belisitsoe, e phehiloe, e siloa ebile e le phofo.

Bokhoni bo phahameng ba limatlafatsi tsa grama bo e etsa molemo ho loantšeng mafu a mangata a sa foleng, a amanang le lilemo hammoho le lefu la pelo, mofetše, lefu la tsoekere le botenya. Ho entsoe lithuto tse fapaneng mabapi le ho lekola melemo ea bophelo bo botle e fanoang ke linaoa mme ea tiisa hore e thusa ho thibela ho qala ha mafu a sa foleng hammoho le ho fokotsa ho ruruha, hammoho le melemo e meng e fapaneng. ^[3] . Bala ho tseba haholoanyane ka melemo, phepo e nepahetseng, diresepe le tse ling ka grama tse tala tse khahlang.

Boleng ba phepo ea Green Gram

Ligrama tse 100 tsa legume li na le likhalori tse 105 tsa matla. Ba na le mafura a 0,38, thiamine ea 0,064, 0,061 milligrams riboflavin, 0,577 milligrams niacin, 0,41 milligrams pantothenic acid, 0,067 milligrams vithamine B6, 0,15 milligrams vithamine E, 0,298 milligrams manganese le 0,84 milligrams zinc.

Limatlafatsi tse ling tse fumanehang ho gram e tala ke tse latelang ^[4] :

• 62.62 dikgerama lik'habohaedreite
• 6.6 dikgerama tsa tsoekere
• 16.3 dikgerama tsa fiber
• 1,15 dikgerama mafura
• 23.86 dikgerama tsa protheine
• Limiligrama tse 2,251 tsa niacin (B3)
• Limiligrama tse 1,91 tsa pantothenic acid (B5)
• Folate ea 625 ea li-micrograms (B9)
• Limiligrama tse 4.8 tsa vithamine C
• Li-micrograms tse 9 tsa vithamine K
• 132 milligrams calcium
• 6.74 milligrams tšepe
• Magnesium ea milligram tse 189
• 1,035 milligrams manganese
• Phosphorus ea limiligrama tse 367
• Potasiamo ea limiligrama tse 1246
• Zinki ea limiligrama tse 2,68

Melemo ea bophelo bo botle ba Green Gram

Ho tloha ho thusa ho fokotsa boima ba 'mele ho loantša botenya, ho ja gram e tala ho ka ba molemo haholo bakeng sa bophelo bo botle ba hau. Sheba melemo e mengata e fumanoang ke legume le phetseng hantle.

1. E fokotsa khatello ea mali

Ho ruile phepo e nepahetseng, ho boleloa hore ligrama tse tala li na le bokhoni ba ho fokotsa ho qala ha mafu a pelo le methapo le khatello e phahameng ea mali. Lik'honthinente tse tsoang legume li bontšitsoe ho theola boemo ba khatello ea mali ea systolic, kaha thepa ea antihypertensive ea ligrama tse tala e thusa ho fokotsa ho fokotsa methapo ea mali e bakang khatello ea mali ho phahama. Ke bongata ba likhechana tsa protheine tse tsejoang e le li-peptide, tse ka bakoang ke molemo ona ^[5] .

2. E eketsa boits'ireletso

Grama e tala ke mohloli o motle oa li-phytonutrients, tse nang le thepa e khahlanong le ho ruruha le likokoana-hloko. Li thusa ho ntlafatsa boits'ireletso ba mmele oa hau le ho loants'a libaktheria tse kotsi, sefuba, likokoana-hloko, ho teneha, lihlaha joalo joalo. ^[6] .

3. Thibela mafu a pelo le methapo

Boithuto bo entsoeng ka litlamorao tsa ligrama tse tala ho ntlafatseng bophelo bo botle ba pelo bo tiisitse hore ts'ebeliso e tloaelehileng le e laoloang ea linaoa e ka fokotsa maemo a mabe a k'holeseterole. E thusa ho laola boemo ba k'holeseterole ka ho tlosa li-radicals tsa mahala, ho fokotsa ho ruruha le ho lokisa tšenyo e bakiloeng ke methapo ea mali. Thepa ea antioxidant ea legume e thusa ho thibela ho qala ha stroke le tlhaselo ea pelo e bakoang ke li-cholesterols tsa LDL. Grama e tala e boetse e thusa ho ntlafatsa phallo ea mali ka ho hlakola methapo ^[7] .

4. E thibela mofetše

Palo e phahameng ea li-oligosaccharides le polyphenols (li-amino acid) tse fumanehang ho li-gram tse tala li thusa ho fokotsa ho qala ha mofetše. Ka mokhoa o ts'oanang, thepa ea antioxidant ea linaoa tsa mung e bohlokoa ho sireletsa 'mele oa hau ho senyeha ha DNA le phetoho e kotsi ea lisele. E boetse e tiisoa hore e na le thepa ea li-antitumour. Li-flavonoids vitexin le isovitexin li na le matla a ho senya a sa lefelloeng, a thusang ho fokotsa khatello ea maikutlo e ka bakang kholo ea mofetše. ^[8] .

5. Ho thusa ho theola boima ba 'mele

Boima bo phahameng ba protheine le fiber ka har'a linaoa tsa mung bo eketsa khora, ka tsela eo bo etsa hore o ikutloe o khotše. Sena se tla etsa hore motho a emise tlhoko ea ho ja lijo tse se nang phepo le lijo tse bobebe khafetsa, ho matlafatsa tahlehelo ea boima ba 'mele. E eketsa hormone ea ho khora e bitsoang cholecystokinin mme e ka thusa ho loantseng botenya ^[9] .

6. Ho fokotsa matšoao a PMS

Li-vithamine tsa B tse nang le ligrama tse tala tse kang vithamine B6 le folate li bapala karolo ea bohlokoa ho laoleng ho fetoha ha lihormone, mme moo ho laola matšoao a matla a amanang le PMS. Li-vithamine tsa B, folate le magnesium li ka thusa ho theola bohloko le ho tiea ho amanang le PMS, joalo ka ho laola cramps, hlooho e bohloko, ho feto-fetoha ha maikutlo, mokhathala le bohloko ba mesifa ^[10] .

7. E thibela mofuta oa 2 lefu la tsoekere

Grama e tala e tiisoa hore e na le phello ea antidiabetic, e leng molemo ho thibela ho qala ha lefu la tsoekere (mofuta oa 2). Phuputso e entsoeng ka tšusumetso e senotse hore linaoa li ka thusa ho theola maqhubu a tsoekere ea mali, plasma C-peptide, k'holeseterole e felletseng, glucagon le triglyceride. E boetse e thusa ho ntlafatsa mamello ea tsoekere le karabelo ea insulin ^{[leshome le motso o mong]} .

8. E ntlafatsa tšilo ea lijo

Lijo tsa linaoa tse bonolo ha li silehe habonolo li thusa haholo ho thusa tšilo ea tšilo ea lijo. Grama e tala e boetse e thusa ho senya 'mele oa hau ka lebaka la lihlahisoa tse ngata tsa fiber. E thusa ho thibela matšoao a IBS joalo ka ho sokela ^[12] .

9. E laola metabolism

Joalokaha ho boletsoe ka holimo, ligrama tse tala li na le fiber. Li thusa ho laola tšebetso ea ts'oaetso 'meleng oa hau ka ho eketsa sekhahla sa metabolic. Faeba e thusa ho fokotsa indigestion le asiti hape ^[13] .

10. E ntlafatsa matla a masapo

Li-gram tse tala li ka thusa ho ntlafatsa phepo ea hau ea calcium, e tla ntlafatsa masapo a hao. Limela tsa linaoa tse sebelisoang e le tlatsetso ea 'calcium' ea tlhaho li ka u sireletsa ho tse robehileng ^[14] .

11. Ho boloka bophelo bo botle ba marenene

Ho ruile ka sodium, ligrama tse tala li ka thusa ho ntlafatsa bophelo ba marenene hammoho le meno a hao (a nang le calcium e ngata). Ho sebelisoa ha ligrama tse tala khafetsa ho ka thibela mathata a marenene a kang ho tsoa mali, ho utloa bohloko, ho khubelu, monko o mobe le bofokoli ^{[leshome le metso e mehlano]} .

12. E ntlafatsa ho tsepamisa mohopolo

Lintho tse ngata tse nang le tšepe tse nang le li-gram tse tala li thusa ho tsamaisa oksijene maling hammoho le phepelo ea mali ho litho tsohle le lisele. Ho bohlokoa ho batho ba nang le mathata a ho tsepamisa mohopolo le mohopolo o fokolang, hobane tšepe e sebetsa ho netefatsa hore na oksijene e fana ka bokae bokong ba hao. Sena se thusa ho eketsa mohopolo le mohopolo ^[16] .

13. E boloka bophelo bo botle ba mahlo

E jere vithamine C, ho sebelisa grama e tala ho ka u thusa ho ntlafatsa bophelo ba mahlo a hao. E sebetsa joalo ka antioxidant ea tlhaho, e thusa ho boloka ho feto-fetoha ha retina ea hau hape e sireletsa mahlo a hau ho senyeheng kantle ^[17] .

14. E sireletsa sebete

Mohloli o enneng oa protheine, gram e tala e molemo molemong oa bophelo ba sebete sa hau. E sireletsa sebete sa hau ho tsoa tšenyo efe kapa efe mme e netefatsa ts'ebetso e nepahetseng ea bilirubin le biliverdin sebeteng. Sena se thusa sebete sa hau hore se se ke sa angoa ke lefu la nyooko ^[18] .

15. E ntlafatsa boleng ba letlalo

Ligrama tse tala li tsejoa hore li fana ka khanya letlalong. Metsoako ea koporo e legume e etsa mehlolo ka ho ntlafatsa boleng ba letlalo la hao le ho e fa khanya. E ka sebelisoa joalo ka pakete ea sefahleho e hlatsoang. E boetse e thusa ho lekanyetsa qaleho ea makhopo, matheba a lilemo le mela ea lilemo ho fa letlalo la hao khanya e bonyenyane le e phetseng hantle ^[19] .

16. E ntlafatsa bophelo ba moriri

Joalokaha ho boletsoe pejana, koporo e teng ka har'a ligrama tse tala e thusa ho ntlafatsa bophelo ba letlalo la hao mme e fana ka khanya ho moriri oa hau. E ka sebelisoa ka mokhoa oa limaske tsa moriri ho fumana moriri o benyang, o molelele, o matla ebile o motenya ^{[mashome a mabeli]} .

Li-Recipes tsa Green Gram tse phetseng hantle

1. Green gram waffles

Lisebelisoa ^{[mashome a mabeli a motso o le mong]}

• 1 kopi ea gram e tala le letlalo
• & frac12 tbsp e batlang e kengoe chillies e tala
• 2 tbsp makhasi a fenugreek a khethiloeng
• 2 tsp phofo ea Bengal gram
• pinch ea asafoetida
• & frac14 tsp letsoai la litholoana
• & oli ea frac12 tsp bakeng sa ho tlotsa
• letsoai ho latsoa

Litsela

• Hlatsoa 'me u iname grama e tala ka metsi a lekaneng ka sekotlolo se tebileng bakeng sa lihora tse 3.
• Noa hantle.
• Kopanya grama e tala e kolobisitsoeng le pepere e tala le & senoelo sa metsi sa frac12 ho se tsoakiloeng.
• Koahela ho fihlela e fetoha motsoako o boreleli.
• Fetisetsa motsoako ka sekotlolo se tebileng, eketsa lisebelisoa tsohle tse setseng ebe u kopanya hantle.
• Tlotsa tšepe ea pele e futhumetseng ka oli e nyane.
• Tšela ladleful ea batter ho eona ebe u pheha metsotso e 2 ho isa ho e 3.
• Emela hore waffles e be sootho ka mmala.

2. Salate ea grama e tala

Lisebelisoa

• 1 kopi e phehiloeng gram e tala
• 1 eiee e nyane, e khaotsoe
• Tomate e nyane e 1, e khethiloe
• halofo ea 1 likomkomere tse nyane, tse khethiloeng
• halofo ea 1 rantipole e nyane, grated
• 2 tbsp coriander e khethiloeng
• 2 tbsp makhasi a koena
• letsoai le pepere ho latsoa
• & lemon ea frac12

Litsela

• Kenya metsoako eohle ebe u kopanya hantle.
• Pepeta lero la lemone holimo ebe u kopanya.

Mehato ya tlhokomelo

Ligrama tse tala ha li bake kapa ho baka litla-morao tse bohloko. Leha ho le joalo, likarolo tse ling tsa legume li ka ba kotsi ho batho ba itseng ^[22] , ^{[2. 3]} .

• Ka lebaka la boteng ba li-oxalate, batho ba nang le mathata a liphio le a senya ba lokela ho qoba ho ja linaoa tse tala.
• E ka sitisa ho monngoa ha calcium 'meleng.
• Ts'ebeliso e fetelletseng ea ligrama tse tala tse tala e ka baka moferefere mpeng, ho hlatsa le letshollo.
• Ho sebelisa ligrama tse tala u le mong nako e telele ho ka fella ka nts'etsopele ea bohloko bo batang maotong, mokokotlong o ka tlase, maloetse a silang lijo le gastritis e sa foleng.
• Batho ba nang le khaello ea yin ba tla ba le marenene a ruruhileng, perleche, jj.
• Bakhachane, baholo le bana ba nang le boits'ireletso bo tlase ha baa lokela ho ja grama e tala e tala.

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20. [mashome a mabeli]Masakorala, K., Yao, J., Chandankere, R., Yuan, H., Liu, H., Yu, C., & Cai, M. (2013). Litlamorao tsa mobu o silafalitsoeng oa petroleum hydrocarbon molemong oa ho mela, metabolism le kholo ea pele ea gram e tala, Vigna radiata L. Bulletin ea tšilafalo ea tikoloho le chefo ea likokoana-hloko, 91 (2), 224-230.
21. [mashome a mabeli a motso o le mong]Li-recipe tsa Swathi. (ke). Recipe ea Khoeli e Tala ea Green Moon [Blog poso]. E khutlisitsoe ho https://www.indianhealthyrecipes.com/green-gram-curry-mung-bean-curry/
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23. [2. 3]Baskaran, L., Ganesh, K. S., Chidambaram, A. L. A., & Sundaramoorthy, P. (2009). Ntlafatso ea mobu o silafalitsoeng oa leloala le tsoekere le phello ea ona ea grama e tala (Vigna radiata L.). Machaba oa Patlisiso ea Botany, 2 (2), 131-135.

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