Likhahla: Mefuta, Melemo ea phepo e nepahetseng le litlamorao

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Li-pulses, tseo hape li bitsoang lijo-thollo tsa lijo-thollo, ke peo e jeoang ea limela lelapeng la legume. Li hola ka makhapetla 'me li boholo bo fapaneng, libopeho le mebala ebile li na le protheine e ngata, fiber, le livithamine tse fapaneng,' me li fana ka palo e hlokahalang ea li-amino acid mesebetsing ea hau ea 'mele. Ho ja linaoa ho ka phahamisa boleng ba lijo tsa hau ka lebaka la li-saponin, likhemik'hale le li-tannin tse nang le thepa ea antioxidant le anticarcinogenic ^[1] . E loketse lefu la celiac, ho sokela le botenya. Basali ba nang le bakhachane ba eletsoa ho ja linaoa ka lebaka la palo e phahameng ea folate le tšepe tse hlokahalang nakong ea kemolo le kamora ho emoloa. ^[pedi] .

Mefuteng e mengata ea linaoa, mofuta o mong le o mong o ka ba molemo ho 'mele oa hau ha o nahana hore o o ja ka mokhoa o laoloang ^{[3] [4]} . Mefuta e meng e tsebahalang haholo ea linaoa ke grama ea Bengal, grama e khubelu, linaoa.

Bala ho tseba ka e 'ngoe le e' ngoe ea lifahleho tsena le melemo ea phepo eo ba nang le eona e le hore o ka e kenyelletsa lijong tsa hau.

1. Bengal Gram

E tsejoang hape e le chana e ntšo kapa linaoa tsa garbanzo, grama ea Bengal ke sesebelisoa sa mantlha lijong tsa India. Saense e bitsoang Cicer arietinum L., grama ea Bengal e na le phepo e ntle haholo. E na le fiber e ngata, zinki, calcium, protheine le folate. Melemo ea ho kenyelletsa chana e ntšo lijong tsa hau tsa letsatsi le letsatsi ha e na moeli, ka lebaka la melemo e mengata ea bophelo bo botle eo e nang le eona ^[5] .

Lisebelisoa tsa eona tsa fiber li thusa ho theola boima ba 'mele, ho thibela lefu la tsoekere le ho ntlafatsa tšilo ea lijo ^{[6] [7]} . Ho bohlokoa ho laola khatello ea mali ea hau, ho ntlafatsa ts'ebetso ea ts'ebetso le bophelo bo botle ba pelo ^[8] . Litaba tsa selenium ka grama ea Bengal li tiisoa ka thibelo ea mofetše ^[9] bokhoni. Ntle le tsena, e boetse e tiisoa ho thusa ho leka-lekanya maemo a li-hormone ho basali, ho felisa liphio le majoe a senya.

Tseba ho eketsehileng ka tse makatsang melemo ea bophelo bo botle ba grama ea Bengal .

2. Pea ea Leeba (Red Gram)

Saense e bitsoa Cajanus cajan, lierekisi tsa maeba le tsona li tsejoa e le grama e khubelu. Ha li bapisoa le lipalesa tse ling tsa lelapa la legume, lierekisi tsa maeba ke mohloli o betere oa protheine ^[10] . E ruile liminerale, legume e ka thusa ho thibela phokolo ea mali ka lebaka la likarolo tsa eona tsa folate. Ke mohloli o motle oa sodium, potasiamo, phosphorus, zinki jj. ^{[leshome le motso o mong]} . Ho ja lierekisi tsa maeba ho ka thusa ho ntlafatsa kholo le kholo hobane li thusa ho theheng lisele, lisele, mesifa le masapo ^[12] . Lintho tse phahameng tse nang le fiber li etsa hore e atlehe haholo ho ntlafatsa bophelo ba hau ba lijo ^[13] .

Le ha linaoa tsa legume li se na litla-morao, batho ba nang le aleji ea limela tsa mofuta oa bona ba lokela ho qoba lierekisi tsa maeba ^[14] . Ho sebelisoa ha lierekisi ho feta tekano ho ka baka tlholeho e feteletseng.

3. Green Gram (Linaoa tsa Mung)

Saense e bitsoang Vigna radiata, gram e tala kapa linaoa tsa mung ke mohloli o motle ka ho fetisisa oa protheine e thehiloeng ho limela. Mohloli o phahameng oa protheine, linaoa tsa mung le tsona li na le fiber e ngata, li-antioxidants le li-phytonutrients hape ^{[leshome le metso e mehlano]} . Ka lebaka la boteng ba fiber, niacin, iron, magnesium le limatlafatsi tse ling tse fapaneng, linaoa li na le melemo e fapaneng ea bophelo bo botle ho tloha ho boima ba 'mele le ho itšireletsa mafung. Ho sebelisa gram e tala ho thusa ho fokotsa khatello ea mali, ho thibela maloetse a pelo, mofetše, matšoao a PMS le lefu la tsoekere la mofuta oa 2 ^[16] . Ho otla ho boetse ho sebetsa hantle ho ntlafatsa boleng ba letlalo le moriri ^[17] .

Leha ho le joalo, batho ka bomong ba nang le mathata a liphio le gall gall ba lokela ho e qoba ^[18] . Ho otla ho ka sitisa le ho monya calcium hantle.

Ho tseba haholoanyane : Melemo e Tsotehang ea Bophelo bo Botle ea Green Gram (linaoa tsa Mung)

4. Black Gram (Ofisi Dal)

E boetse e tsejoa e le urad dal, gram e ntšo e bitsoa Vigna mungo ka saense. Ka lebaka la melemo e mengata eo e nang le eona, e sebelisoa meriana ea Ayurvedic bakeng sa ho ntlafatsa ts'oaetso le ho laola maemo a tsoekere ea mali (hara merero e meng e fapaneng). Likhoele tsa lijo tsa legume li thusa ho ntlafatsa tšilo ea lijo, li sebetsana le lefu la tsoekere hape li thusa ho imolla mathata a amanang le mpa joalo ka ho sokela, letshollo, ho ruruha kapa ho ruruha ^[19] . Ntle le tsena, gram e jang e ntšo e ka thusa masapo a hau. E ka thusa ho matlafatsa sistimi ea hau ea methapo le ho aha mesifa hape ^{[mashome a mabeli]} . Li-legume li nkuoa li le molemo nakong ea bokhachane ^{[mashome a mabeli a motso o le mong]} .

Ts'ebeliso e fetelletseng ea grama e ntšo e ka eketsa maemo a uric acid, e ke keng ea ba molemo ho batho ba nang le gallstones kapa gout.

Tseba haholoanyane ka melemo e metle ea grama e ntšo .

5. Linaoa tsa Liphio (Rajma)

Tse tsejoang ka tloaelo e le rajma, linaoa tsa liphio li bitsoa Scientific Phaseolus vulgaris. Ho ruile fiber, calcium, sodium le limatlafatsi tse ling tse fapaneng, linaoa tsa liphio li thusa ho theola boima ba 'mele ^[22] . Likahare tsa linaoa li tsoela pele ho sebetsa ho matlafatsa bophelo ba pelo ^{[2. 3]} . Ka ho ja linaoa tsa liphio, o ka itšireletsa kotsing ea mofetše le mafu a sebete. Li na le molemo oa ho ntlafatsa tšilo ea lijo, ho thehoa ha masapo le meno, le ho ntlafatsa boleng ba letlalo le moriri. Ka lebaka la acid e folic, linaoa tsa liphio li ntle haholo ho bakhachane. Ka mokhoa o ts'oanang, li thusa ho thibela khatello ea mali, ho matlafatsa mohopolo le ho tlosa 'mele ^[24] .

Le ha linaoa tsa liphio li na le melemo ena kaofela, tšebeliso e fetelletseng ea linaoa tsa liphio e ka baka tlholeho le khatello ea maikutlo ho batho ba bang ^[25] .

6. Likhomo kapa Pea e Mahlo a Masoeu (Lobhia)

Ka bo-ramahlale e bitsoang Vigna unguiculata, cowpea e nkuoa e le semela sa limela se nang le molemo ka ho fetisisa le se matlafatsang ka lapeng. Ke mohloli o motle oa protheine, fiber ea lijo, tšepe, phosphorus joalo-joalo ^[26] . Matla a matla le mokoka, a kenyang lierekisi tse mahlo a matsho lijong tsa hau tsa letsatsi le letsatsi li thusa mmele oa hau haholo. E thusa ho hloekisa k'holeseterole le ho theola khatello ea mali, ho thibela phokolo ea mali le ho laola maemo a tsoekere ^[27] . Lithuso tsa Cowpea ho theoleng kotsi ea mofetše oa pancreatic le ho matlafatsa letlalo, moriri le mesifa ea hau. E boetse e khothalletsa bokhachane bo phetseng hantle. Cowpea le eona e ka matlafatsa masapo a hau ^[28] .

Le ha ho se na litla-morao tse matla ho legume, ho sebelisoa hofeta ho ka baka moea o boreleli.

Tseba haholoanyane ka melemo ea bophelo ba cowpea .

7. Leleme

Li-lentile li na le phepo e ntle ebile li theko e tlaase, 'me li bitsoa Lens culinaris. Ba ruile ka fiber, tšepe le magnesium. Boteng ba limatlafatsi tsena bo lumellana le semela sa palema ho ba molemo ho ntšetseng pele bophelo ba pelo ^[29] . Ts'ebeliso ea kamehla ea lentile e ka thusa ho thibela ho qala ha mofetše, kaha li-polyphenols tse kang flavanols le procyanidin li na le litlamorao tsa antioxidant, anti-inflammatory le neuroprotective. ^[30] . Kaha lentile ke mohloli o motle oa tšepe, le tsona li thusa ho loantša mokhathala. Limonate li thusa ho aha mesifa le lisele mme li loketse basali ba bakhachane. E baka tšebetso ea electrolyte 'meleng oa hau mme e eketsa le matla a hau ^[31] .

Leha ho le joalo, qoba ho ja sekhahla ka bongata kaha se ka baka pherekano ka mpeng.

Fumana kutloisiso e tebileng ea mefuta le melemo ea bophelo ba lensisi .

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