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E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Amritha K Ka Amritha K. ka la 9 Tšitoe 2018

Semela sa limela tse sa feleng, lierekisi tsa maeba li bitsoa Cajanus cajan ka saense. Lierekisi tsa maeba le tsona li bitsoa grama e khubelu 'me ke e' ngoe ea lierekisi tse molemo ka ho fetisisa ^[1] lelapeng la legume. E sebelisoa haholo lijong tsa India le Indonesia. Limela tsa linaoa tse nyane le tse motopo li hlaha ka mebala e fapaneng joalo ka 'mala o mosehla, o sootho, joalo-joalo. Lierekisi tsa pigeon li sebelisetsoa merero e fapaneng joalo ka ts'oaetso ea moea ho furu, sejalo sa canopy kapa lijo tsa liphoofolo.

Lierekisi tsa maeba ke mohloli o motle oa liprotheine ha li bapisoa le limela tse ling tsa lelapa. Ke khetho e nepahetseng ea lijo, ha ho nahanoa ka mafura a eona a fokolang le fiber e ngata le liminerale. Ho tsebahala ho ntseng ho eketseha ha pea ea leeba ^[pedi] lebaleng la boithabiso la batho ba tsotellang bophelo bo botle ke ka lebaka la karolo ea bohlokoa eo lierekisi tse monate li nang le eona ho ntlafatseng bophelo ba hau ka kakaretso. Tatso e makatsang ea legume ke lebaka le leng le tlatsetsang ho bohlokoa ba eona.

Motsoako o fapaneng oa liminerale, livithamini, fiber, li-antioxidants le likarolo tse ling li na le monyetla oa ho ruisa moriri oa hau, metabolism le pelo. Ha re tsebe haholoanyane ka melemo ea bophelo bo botle le melemo ea limela tse makatsang, lierekisi tsa maeba.

Boleng ba phepo ea lierekisi tsa maeba

Matla a fumanehang ka ligrama tse 100 ^[3] ea lierekisi tsa maeba li ka ba 343 kcal. Li na le litaba tsa motsotsoana tsa pyridoxine (0.283 milligrams), riboflavin (0.187 milligrams), le thiamine (0.643 milligrams).

Ligrama tse 100 tsa lierekisi tsa maeba li na le hoo e ka bang

62.78 dikgerama lik'habohaedreite
Liprotheine tse 21,70
1,49 dikgerama ka kakaretso mafura
15 dikgerama tsa fiber
Li-micrograms tse 456
Limiligrama tse 2,965 ke niacin
Limiligrama tse 17 tsa sodium
Potasiamo ea limiligrama tse 1392
Limiligrama tse 130 tsa calcium
1.057 micrograms koporo
5.23 milligrams tšepe
183 milligrams magnesium
Manganese a limiligrama tse 1,791
Phosphorus ea limiligrama tse 367
8.2 micrograms selenium
Zinki tse 2.76.

Melemo ea bophelo bo botle ba lierekisi tsa maeba

Mohloli o motle oa liprotheine le liminerale, linaoa li ka nkuoa e le lijo tsa mantlha tsa bophelo bo botle. E na le melemo e fapaneng e fapaneng ea bophelo bo botle.

1. Thibela phokolo ea mali

Litaba tse phahameng tsa mofuta oa linaoa ^[4] e e etsa motsoako oa mantlha ho thibela ho qala ha phokolo ea mali. 'Mele oa hau ha o na palo e nepahetseng e hlokahalang bakeng sa' mele oa hau. Ho haella ha folate 'meleng oa hau ho baka khaello ea mali, e ka hloloang ka ho kenyelletsa lierekisi tsa maeba lijong tsa hau tsa letsatsi le letsatsi. Senoelo se le seng sa lierekisi tsa maeba letsatsi ka leng se ka u thusa ho tloha qalehong ea phokolo ea mali.

2. E thusa ho theola boima ba 'mele

Molemo oa bohlokoa ka ho fetisisa oa lierekisi tsa maeba ke palo ea eona e tlase ea lik'halori, mafura a mangata le k'holeseterole. Likahare tsa phepo lijong tsa linaoa ^[5] boloka mpa e tletse ka nako e teletsana, ho qoba tlhoko ea ho ja kapa ho ja seneke kamehla. Phepo, hammoho le fiber e nang le lijo tse teng legume, li kenya letsoho ho ntlafatseng ts'ebetso ea metabolism ea hau le ho thibela boima ba 'mele bo sa hlokahaleng.

3. Ho matlafatsa matla

Lierekisi tsa maeba ke mohloli o motle oa vithamine B, hammoho le riboflavin le niacin. Lisebelisoa tsena li thusa ho ntlafatsa khabohaedreite ea hau ^[6] metabolism mme e thibela poloko e sa hlokahaleng ea mafura, ka tsela eo ka tlhaho e matlafatsa maemo a hau a matla. Lierekisi tsa maeba li ntlafatsa maemo a hau a matla ntle le ho baka boima ba 'mele kapa nts'etsopele ea mafura.

4. E fokotsa ho ruruha

Limela tsa linaoa li na le thepa e khahlanong le ho ruruha e thusang ho fokotsa ho ruruha le litaba tse ling tsa ho ruruha. Metsoako ea manyolo a lierekisi tsa maeba e sebetsa joalo ka li-anti-inflammatory le ho fokotsa ho ruruha ^[7] kapa ho ruruha 'meleng oa hau. E sebelisoa e le phomolo e potlakileng, ka lebaka la lebelo leo lierekisi tsa maeba li fokotsang maemo a ho ruruha.

5. E ntlafatsa kholo le kholo

Protheine, e leng motheo oa 'mele oohle oa hau, e bohlokoa bakeng sa kholo le kholo. Boima bo phahameng ba protheine e lierekisi tsa maeba bo thusa ho theheng ^[8] ea lisele, lisele, mesifa le masapo. Likahare tsa protheine li boetse li thusa ho ntlafatsa ts'ebetso e tloaelehileng ea pholiso ea 'mele oa hau, ka ho thusa ka nchafatso ea lisele.

6. E lekanya khatello ea mali

Potassium e ngata haholo lierekisi tsa maeba e thusa ho laola khatello ea mali. Potasiamo e sebetsa joalo ka vasodilator, ke hore, e fokotsa ho koaloa ha methapo ea mali le ho fokotsa khatello ea mali. Ho ja lierekisi tsa maeba khafetsa ho ka thusa ho hlakola methapo ea mali ^[9] lithibelo, ka hona li molemo haholo ho batho ba nang le bothata ^[10] ho tsoa khatello ea meriana kapa lefu leha e le lefe la pelo.

7. Ho ntlafatsa sesole sa 'mele

Bohle re utloile hore boholo ba linaoa, ha li bapisoa le tse phehiloeng, li thusa bophelo ba hau haholo ^{[leshome le motso o mong]} le 'mele oa hau ha o jeoa o le tala. Khopolo ena e sebetsa le lierekisi tsa maeba hobane limela tse tala li na le limatlafatsi tse ngata ho feta tse phehiloeng. Ho ja limela tse tala ho ka u thusa ho fumana vithamine ea C kaofela, e ka fokotsang ka 25% haeba e phehiloe. Ho fumana livithamini tsohle ho tsoa ho legume ho ntlafatsa sesole sa hau sa 'mele, e je e le tala.

Vithamine C e ntlafatsa sesole sa hau sa 'mele ka ho hlasimolla tlhahiso ea lisele tse tšoeu mme e sebetsa joalo ka antioxidant. Kahoo, ho kenyelletsoa ha legume ^[12] Lijong tsa hau li ka thusa ho ntlafatsa bophelo ba hau ka kakaretso le boits'ireletso.

8. Ho matlafatsa bophelo ba pelo

Cholesterol e tlase, le potasiamo e phahameng le lijo tse tsoang legume li bapala karolo ea bohlokoa ho ntlafatseng bophelo ba pelo ea hau. Mefuta e tlase ea LDL ^[13] k'holeseterole e lierekisi tsa maeba e fana ka livithamini tse loketseng ntle le ho baka ho se leka-lekane kapa nts'etsopele ea mafura a mangata. Potassium e ka legume e fokotsa khatello ea mali le ho theola menyetla ea khatello ea mofuta ofe kapa ofe. Ka mokhoa o ts'oanang, faeba ea lijo e thusa ho e boloka ^[14] tekanyo ea k'holeseterole le ho thibela ho qala ha atherosclerosis.

E ntlafatsa bophelo bo botle ba lijo

Phepelo e ruileng ea fiber ea lierekisi tsa maeba e sebetsa e le karolo ea mantlha e ntlafatsang bophelo ba hau ba ho sila lijo. Likahare tsa fiber li ntlafatsa ^{[leshome le metso e mehlano]} ho monya limatlafatsi le ts'ebetso ea tšilo ea lijo ka ho eketsa bongata setulong, le ho fokotsa sesosa sa khatello kapa ho ruruha. Likahare tsa fiber li ikarabella bakeng sa boiketlo ba tsamaiso ea mala. Ho noa lierekisi tsa maeba khafetsa ho ka fokotsa lets'ollo, ho ruruha, ho sokela le ho peperana.

10. E bebofatsa mathata a ho ilela khoeli

Likahare tse fumanehang lierekisi tsa maeba li na le molemo maemong a fapaneng. E 'ngoe ea likarolo tse ling tsa bohlokoa tseo e li bapalang ke ho bebofatsa ho ilela khoeli ^[16] mathata. Ho ja lierekisi tsa maeba nakong ea ho ilela khoeli ho ka thusa ho fokotsa masapo le litlamorao ^[17] bohloko.

Litemoso

Ha ho na litla-morao tse tsebahalang tse bakoang ke linaoa tse molemo ka ho fetisisa. Leha ho le joalo, maemo a itseng a ho kula a tlalehiloe a bakoang ke likarolo tsa legume. Haeba u iphumana u le alejiki ho legume, sheba ngaka.

E 'ngoe ea litla-morao tse tloaelehileng ke flatulence.

Mokhoa oa ho ja lierekisi tsa maeba

Limela tsa linaoa li molemo haholo ha li jeoa li le tala.

Lierekisi tsa maeba tse melang li ntle bakeng sa bophelo bo botle ba hau.

U ka pheha lierekisi tsa maeba - ekaba ka ho belisa le peo u le mong kapa ka ho e kopanya le meroho e meng kapa eng kapa eng eo u e ratang.

Recipe e phetseng hantle

Khoho e nang le raese le lierekisi tsa maeba

Lisebelisoa

1/2 senoelo sa raese ea basmati e omisitsoeng
Likopi tse 2 lierekisi tsa maeba, li tšolotsoe
1/2 sehlopha sa makhasi a coriander, a khethiloe
Leme tse 4
Mabele a likhoho a 4 a se nang letlalo le a senang bonase, mafura a bonahalang a tlosoa
1 tablespoon letsoai
1 isipuni 1 pepere e ncha e mongobo

Litsela

Ka saucepan, eketsa raese, metsi le & frac12 teaspoon letsoai.
Tlisa ho pheha ka mocheso o phahameng.
Fokotsa mocheso ho tlase, koahela ka thata, 'me u bosose ka metsotso e 20.
Tlosa mochesong.
Hlohlelletsa linaoa le makhasi a coriander ebe u koahela ho futhumala.

Bakeng sa Khoho

Pepeta lilime tse 3 ebe u khaola kalaka e setseng hore e sebelisoe.

U sebelisa thipa e bohale, khaola maqeba a mararo kapa a mane ka lehlakoreng le letlalo la letsoele ka leng.

Beha khoho ka pane e lokisitsoeng 'me u behe lisenthimithara tse 4-6 ho tloha mohloling oa mocheso, metsotso e ka bang 5 ka lehlakoreng le leng.

Kopanya

Tšela raese holim'a sejana se futhumetseng le holimo le kana.

Sebeletsa chesang ka lime wedges le broccoli e nang le mouoane.

Sheba Litšupiso tsa Sengoloa

[1]Morton, J. F. (1976). Pea ea leeba (Cajanus cajan Millsp.): Protheine e phahameng ea tropike ea limela. HortScience, 11 (1), 11-19.
[pedi]Uchegbu, N. N., & Ishiwu, C. N. (2016). Peō ea Pegeon (Cajanus cajan): lijo tse ncha bakeng sa ho fokotsa khatello ea mali le hyperglycemia. Saense ea lijo le phepo e nepahetseng, 4 (5), 772-777.
[3]USDA. (2016). Lierekisi tsa maeba (Cajanus cajun), Raw, USDA National Nutrient Database.
[4]Singh, N. P., & Pratap, A. (2016). Lijo tsa linaoa tsa polokeho ea phepo e nepahetseng le melemo ea bophelo bo botle. Ho Biofortification ea Lijalo tsa Lijo (maq. 41-50). Springer, New Delhi.
[5]Ofuya, Z. M., & Akhidue, V. (2005). Karolo ea likhahla tsa phepo ea motho: tlhahlobo. Tlaleho ea Saense e Sebelisitsoeng le Tsamaiso ea Tikoloho, 9 (3), 99-104.
[6]Torres, A., Frias, J., Granito, M., & Vidal-Valverde, C. (2007). Limela tsa Cajanus cajan tse hlahisitsoeng e le lisebelisoa tsa lihlahisoa tsa pasta: Tlhatlhobo ea lik'hemik'hale, ea tlhaho le ea kutlo. Khemistri ea lijo, 101 (1), 202-211.
[7]Lai, Y. S., Hsu, W. H., Huang, J. J., & Wu, S. C. (2012). Litholoana tsa antioxidant le anti-inflammatory tsa leeba pea (Cajanus cajan L.) lihlahisoa tsa hydrogen peroxide-le lipopolysaccharide e tšoaroang RAW264. Li-macrophage tse 7. Lijo le mosebetsi, 3 (12), 1294-1301.
[8]Singh, U., & Eggum, B. O. (1984). Lintho tse amang boleng ba protheine ea pigeonpea (Cajanus cajan L.). Lijo tsa limela bakeng sa phepo e nepahetseng ea batho, 34 (4), 273-283.
[9]Binia, A., Jaeger, J., Hu, Y., Singh, A., & Zimmermann, D. (2015). Palo ea letsatsi le letsatsi ea potasiamo le karolelano ea sodium le potasiamo phokotso ea khatello ea mali: tlhahlobo ea meta ea liteko tse laoloang ka linako tsohle. Leqephe la khatello ea kelello ea mali, 33 (8), 1509-1520.
[10]Yokoyama, Y., Nishimura, K., Barnard, N. D., Takegami, M., Watanabe, M., Sekikawa, A., ... & Miyamoto, Y. (2014). Lijo tsa meroho le khatello ea mali: tlhahlobo ea meta. Meriana ea ka hare ea JAMA, 174 (4), 577-587.
[leshome le motso o mong]Akinsulie, A. O., Temiye, E. O., Akanmu, A. S., Lesi, F. E. A., & Whyte, C. O. (2005). Tlhahlobo ea bongaka ea ho ntša Cajanus cajan (Ciklavit®) ka anemia ea sickle cell. Tlaleho ea Lingaka tsa bana tsa tropike, 51 (4), 200-205.
[12]Satyavathi, V., Prasad, V., Shaila, M., & Sita, L. G. (2003). Tlhaloso ea protheine ea hemagglutinin ea vaerase ea Rinderpest ka pea ea mahe a fetohang [Cajanus cajan (L.) Millsp.] Limela. Litlaleho tsa lisele tsa limela, 21 (7), 651-658.
[13]Pereira, M.A, O'reilly, E., Augustsson, K., Fraser, G. E., Goldbourt, U., Heitmann, B. L., ... & Spiegelman, D. (2004). Lisebelisoa tsa phepo le kotsi ea lefu la pelo: tlhahlobo e kopaneng ea lithuto tsa sehlopha. Litlaleho tsa bongaka ba kahare, 164 (4), 370-376.
[14]Farvid, M. S., Ding, M., Pan, A., Letsatsi, Q., Chiuve, S. E., Steffen, L. M., ... & Hu, F. B. (2014). Diet linoleic acid le kotsi ea lefu la pelo: tlhahlobo e hlophisehileng le tlhahlobo ea litlhahlobo tsa bao e ka bang lithuto tsa sehlopha. Tsamaiso, POTOLOHOAHA-114.
[leshome le metso e mehlano]Okafor, U., Omemu, A. M., Obadina, A. O., Bankole, M. O., & Adeyeye, S. A. (2018). Sebopeho sa phepo e nepahetseng le thepa e sa sebetsanang le phepo ea poone ogi e nang le pea ea leeba. Saense ea lijo le phepo e nepahetseng, 6 (2), 424-439.
[16]Pal, D., Mishra, P., Sachan, N., & Ghosh, A. K. (2011). Liketsahalo tsa biological le thepa ea bongaka ea Cajanus cajan (L) Millsp. Leqephe la theknoloji e tsoetseng pele ea meriana le lipatlisiso, 2 (4), 207.
[17]Zu, Y. G., Liu, XL, Fu, Y. J., Wu, N., Kong, Y., & Wink, M. (2010). Lik'hemik'hale tsa likarolo tsa SFE-CO2 tse tsoang Cajanus cajan (L.) Huth le ts'ebetso ea tsona ea likokoana-hloko in vitro le in vivo. Phytomedicine, 17 (14), 1095-1101.