Chickpeas (Chana) Nakong ea bokhachane: Melemo, litla-morao le mokhoa oa ho li ja

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Bo-mme ba baimana ba hloka ho ja lijo tse nepahetseng kaha ke nakong ena 'mele ea bona e hlokang livithamine le liminerale tse eketsehileng ^[1] . Lijo tse haelloang ke limatlafatsi tsena tsa bohlokoa li ka ama kholo ea phokojoe hampe ^[pedi] . Kahoo, ho khetha lijo tse phetseng hantle le tse nang le phepo ho ka thusa ho phahamisa bophelo bo botle ba mme le lesea la hae.

Chickpeas ke e 'ngoe ea lijo tse matlafatsang le tse matlafatsang tse lokelang ho kenyelletsoa lijong tsa hau nakong ea bokhachane. Limela tsena li na le limatlafatsi tse ngata tsa bohlokoa tse kang protheine, fiber, calcium, iron, potasiamo, magnesium, carbohydrate le folate. Ka lebaka la boleng bo phahameng ba phepo, e ba etsa e 'ngoe ea lijo tse khothalletsoang haholo bakeng sa bakhachane.

Ha re baleng ho tseba hore na li-chickpea li ka thusa bakhachane joang.

Melemo ea bophelo bo botle ba li-chickpea nakong ea bokhachane

1. Thibela phokolo ea mali

Bakhachane ba kotsing e kholo ea khaello ea mali, boemo boo 'mele oa hau o se nang lisele tse khubelu tsa mali tse phetseng hantle tse tsamaisang oksijene lisele tsa' mele oa hau. Nakong ea bokhachane, basali ba hloka tšepe e fetang habeli ho etsa mali a mangata ho fana ka oksijene ho lesea. ke ka hona li-chickpeas li khothalelitsoeng kaha li thusa ho thibela maemo a tlase a hemoglobin hape e fokotsa kotsi ea ho beleha pele ho nako ^[3] .

Laola lefu la tsoekere nakong ea bokhachane

Lefu la tsoekere la bokhachane le hlaha nakong ea bokhachane ha 'mele oa mosali o sa khone ho hlahisa insulin e lekaneng, e ka lebisang maemong a phahameng a tsoekere maling. Tsoekere e phahameng maling e ka beha mosali le lesea kotsing haeba e sa laoloe hantle.

Kahoo, ho thibela sekhahla maemong a tsoekere, li-chickpeas li lokela ho eketsoa lijong tsa hau kaha li na le fiber, e bakang karabelo e nyane ea insulin ^[4] .

3. Thibela likoli tsa methapo ea methapo

Chickpeas ke mohloli o motle oa folate, diminerale ea bohlokoa e hlokahalang nakong ea bokhachane ho etsa lisele tse khubelu tsa mali le ho thusa ngoana oa hau ho hola. E boetse e theola kotsi ea 'neural tube' e holofetseng ^[5] .

4. O phekola ho patoa

Ho patoa ke bothata bo tloaelehileng nakong ea bokhachane. Kaha li-chickpeas ke mohloli o motle oa fiber, e ka thusa ho thibela ho patoa ho bo-mme ba baimana ^[6] .

5. Thuso kholong ea lesea

Liprotheine tse fumanoang li-chickpeas lia hlokahala bakeng sa kholo le kholo ea lesea. E boetse e bapala karolo ea bohlokoa mesebetsing e mengata ea 'mele, ho kenyelletsa ho hlaphoheloa le ho lokisoa ha lisele tse maling, litho tsa letlalo, letlalo, moriri le manala. ^[7] .

Litla-morao tsa ho ja li-chickpeas nakong ea bokhachane

• Lichickpeas li lokela ho qojoa haeba u na le letšollo.
• Haeba u na le alejiki ho limela tsa linaoa, li-chickpeas li lokela ho qojoa.
• Ho ja li-chickpea khafetsa nakong ea bokhachane ho ka lebisa mala.

Mokhoa oa ho ja li-chickpea

• Hlatsoa li-chickpea hantle 'me u li siee ka sekotlolo sa metsi bosiu bo le bong, ho fihlela li le bonolo pele u li pheha. Sena se tla fokotsa nako ea ho pheha ea li-chickpeas.

• Lokisetsa li-chickpeas curry 'me u li fe le raese kapa chapati.

• Etsa salate e nang le protheine e ngata ka li-chickpea tse phehiloeng, limela le meroho.

• Kenya li-chickpea tse phehiloeng ho sopho.

• U ka pheha hummus, sejana se entsoeng ka ho sila li-chickpea.

1. [1]Butte, NF, Wong, W. W., Treuth, M. S., Ellis, K. J., & O'Brian Smith, E. (2004). Litlhoko tsa matla nakong ea bokhachane ho ipapisitse le tšebeliso e felletseng ea matla le phepelo ea matla Koranta ea Amerika ea phepo e nepahetseng ea bongaka, 79 (6), 1078-1087.
2. [pedi]Benton, D. (2008). Boemo ba micronutrient, ts'oaetso le mathata a boits'oaro bongoaneng Koranta ea Europe ea phepo e nepahetseng, 47 (3), 38-50.
3. [3]Abu-Ouf, N. M., & Jan, M. M. (2015). Kameho ea khaello ea tšepe ea bo-mme le khaello ea tšepe ea tšepe ho bophelo bo botle ba ngoana.Saudi medical magazine, 36 (2), 146-149.
4. [4]Ullrich, H.H, & Albrink, M. J. (1985). Phello ea fiber ea lijo le lintlha tse ling karabong ea insulin: karolo ea ho nona haholo.
5. [5]Pitkin, R. M. (2007). Folate le methapo ea methapo ea methapo Makasine ea Amerika ea phepo e nepahetseng ea bongaka, 85 (1), 285S-288S.
6. [6]Annells, M., & Koch, T. (2003). Thibelo le trio e reriloeng: lijo, ho noa metsi, ho ikoetlisa Koranta ea machabeng ea lithuto tsa booki, 40 (8), 843-852.
7. [7]Tjoa, M. L., Van Vugt, J. M. G., Go, A. T. J. J., Blankenstein, M. A., Oudejans, C. B. M., & Van Wijk, I. J. (2003). Litekanyo tse phahameng tsa C-protheine nakong ea trimester ea pele ea bokhachane li supa preeclampsia le thibelo ea kholo ea 'intrauterine'.

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