IZIBONELELO EZILI-12 ZEBENGAL GRAM (ICHANA EMNYAMA OKANYE IIMBOTYI ZEGARBANZO) KWEZEMPILO - PAMPEREDPEOPLENY.COM

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Ekhaya Impilo Isondlo Isondlo oi-Amritha K Ngu UAmritha K. ngoMeyi 13, 2020

I-grama ye-Bengal, ekwabizwa ngokuba yi 'chana emnyama' okanye iimbotyi ze-garbanzo yipulse eluncedo kakhulu yosapho lwechickpea. Ungayazi njenge chana dal, isithako esiqhelekileyo kwisitya saseIndiya. Iimbotyi ezimdaka ngombala yindawo yokugcina amandla epokothweni, ngenxa yoluhlu olukhulu lwezibonelelo ezibandakanya oko. Ngokwesayensi ibizwa ngokuba yiCicer arietinum L., I-Bengal gram isondlo kakhulu, inevumba elityebileyo nevumba layo, iyamnandi ngokumangalisayo kwaye icoleka lula [1] .

Enye yeembotyi zokuqala eziza kulinywa, imbewu ye-Bengal gram incinci ngobukhulu kwaye inengubo emnyama ngombala omdaka. Iilentile zityheli ngombala kwaye zisicaba kwelinye icala kwaye zijikelezwe kwelinye. Ubukhulu becala kulinywa e-India, imidumba iyafumaneka nase India, Bangladesh, Pakistan, Iran nase Mexico.

Igram ye-Bengal iphezulu kwi-fiber, zinc, calcium, protein kunye nefolate. Iphantsi kumanqatha kwaye inceda ukuthoba i-cholesterol. Ilungile nakwizigulana ezinesifo seswekile, njengoko ine-index ye-hypoglycemic ephantsi kakhulu [Mbini] . Nokuba uyosa kunye nomgubo ukwenza i-sattu okanye uyigaye kwifom eluhlaza ukwenza i-besan, i-Bengal gram inencasa emangalisayo kuyo nayiphi na kwezi ndlela isenza ukuba siphile yonke imihla.

Funda ukuze wazi ukulunga kwegrama emangalisayo yaseBengal, ukuze uyenze inqaku lokuba nesitya sayo kwisidlo sakho esilandelayo.

Ixabiso lesondlo seBengal Gram

Iikhalori kwigrama ye-Bengal zii-139 kcal. Iigrama ezili-100 zeBengal ziqulathe phantse

Iigrama ezingama-23 zizonke iicarbohydrate

2.8 iigram zizonke ezityebileyo

7.1 iigrem protein [3]

246 milligrams isodiyam

40 milligrams calcium

60 milligrams intsimbi

875 milligrams potassium

Ii-milligram ezingama-20 zevithamini A.

IziBonelelo zezeMpilo zeBengal Gram

Izibonelelo zokubandakanya i-chana emnyama ekutyeni kwakho kwemihla ngemihla akunamda. Izifundo ezahlukeneyo ziveze ukuba i-Bengal gram ayisiyoncedo emzimbeni wakho kuphela kodwa nakwengqondo yakho. Masizazi ezinye zezibonelelo ezimangalisayo zezempilo ezibonelelwa yigrama yeBengal.

1.Yandisa amandla

Esinye sezibonelelo ezaziwa kakhulu ze-Bengal gram kukukwazi ukonyusa amandla apheleleyo emzimbeni wakho. Umthombo otyebileyo weeproteni kwi-Bengal gram unceda ukwandisa inqanaba lamandla akho. I-amino acid Methionine kwi-Bengal gram iphucula ukusebenza kweeseli ngokuthe ngqo kunefuthe lokonyusa amandla apheleleyo. I-legume inyusa izihlunu zakho ngamandla, ukuphucula ukusebenza komzimba wakho [4] .

2. Uthintela isifo seswekile

Iimbumba ze-chickpea zaziwa ngokuba nenani elifanelekileyo le-fiber. Izifundo ziveze isiphumo sokutya okune-fiber-rich kubantu abanesifo seswekile, ngakumbi uhlobo 1 kunye nohlobo 2. Umxholo wefayibha ekutyeni unceda ekufunxeni iswekile, kunye nokugcina inqanaba eliqhelekileyo le-insulin yegazi kunye namanqanaba eswekile [5] .

3. Iphucula ukwetyisa

Umxholo wefayibha kwi-Bengal gram unceda ukuphucula inkqubo yakho yokwetyisa ngokuphucula inkqubo yokwetyisa kunye nokuthintela ukuqhina. Ukusetyenziswa rhoqo kwe-Bengal gram kunokunceda ekunciphiseni iingxaki ezinxulumene nokugaya ukutya njengokugabha, urhudo, ukugaya isisu kunye nedyspepsia [6] . Kwangokunjalo, umxholo wesitatshi kwimvumelwano ye-Bengal gram yokuthintela ukuqala kokuqhinwa. Iiphytochemicals ezibizwa ngokuba yi-saponins (anti-oxidants) zinegalelo kwizenzo ngokugcina ukutya okucocekileyo, njengoko kulahla inkunkuma engafunekiyo [7] .

4. Unyanga ianemia

Umxholo ophezulu wentsimbi kunye nefolthi kwigrama ye-Bengal inceda ukuphelisa ukusilela kwentsimbi. Inegalelo ekwandiseni ubalo lwe-hemoglobin kwaye iluncedo kakhulu ngexesha lokukhulelwa, ukuncancisa kunye nokuya exesheni [8] [9] .

5. Iphucula impilo yethambo

Igram ye-Bengal inomxholo olungileyo we-calcium, enokukunceda ukuphucula impilo yakho yethambo. Inani lecalcium kwimbotyi liluncedo ekwakheni nasekuphuculeni impilo yethambo lakho [10] . Kunye noku, umzuzu kodwa izixa eziluncedo ze-calcium kunye ne-phosphate ziphucula indlela yokwakha ye-matrix yethambo kunye neevithamini ezinceda ekufunxeni i-calcium [Shumi elinanye] .

6. Ukulawula uxinzelelo lwegazi

Umxholo we-sodium esezantsi kunye nenani elaneleyo le-potassium kuthiwa unefuthe elihle ekugcineni nasekulinganiseni uxinzelelo lwegazi [12] . Umxholo we-sodium ugcina umxholo wamanzi emzimbeni wakho onokubangela ukunyuka kwinqanaba loxinzelelo lwegazi. Yilapho i-potassium idlala ngokunciphisa impembelelo emibi ye-sodium.

7. Ukuphucula umsebenzi wokuqonda

Iimbotyi zityebile ngokwemvelo kwi-choline, ezinokondla iiseli zakho zemithambo-luvo, kunye noncedo, ukunciphisa uxinzelelo. Ukusetyenziswa kwe-Bengal gram rhoqo kunokunceda ukuphucula ukusebenza kwengqondo yakho njengememori kunye nokufunda [13] .

8. Iphucula impilo yentliziyo

Igram ye-Bengal ityebile kwi-fiber, i-potassium kunye ne-vitamin C, edlala indima ephambili ekuphuculeni impilo yentliziyo yakho. Kunye noku, i-magnesium kunye nomxholo we-folate kwi-legume emdaka ngombala omnyama womeleza imithambo yegazi kwaye unciphise amanqanaba amabi e-cholesterol. Bandakanya le pulse emangalisayo ekudleni kwakho ukuze uhlale kude neengozi zentliziyo kunye neengxaki [14] .

9. Uthintela umhlaza

Umxholo we-selenium kwigrama ye-Bengal uluncedo ekupheliseni ukusasazeka kwemixube ebangela umhlaza emzimbeni wakho. Amaminerali akhupha iidetox compounds ezinje ngee-radicals zasimahla kwaye kuthintela ukuqala kokudumba kunye nokukhula kwamathumba. Umxholo womntu kwi-Bengal gram uyanceda kule meko ngokunqanda ukuphindaphindwa nokusasazeka kweeseli zomhlaza [Shumi elinantlanu] .

10. Inceda ekunciphiseni ubunzima kunye nolawulo

Ubuninzi bekhontenti yefayibha kwi-Bengal gram luncedo olusebenzayo lwendalo lokunciphisa umzimba. Ifayibha igcina imvakalelo yokuziva ugcwele, ngaloo ndlela ulawula ukutya kwakho. Imbotyi ngumthombo otyebileyo weprotein, ekuncedayo kwinkqubo yenkqubo yokulawula ubunzima [16] .

11. Amabakala amanqanaba ehomoni kwabasetyhini

Iipytonutrients ezizezi phytoestrogens (iihormone zezityalo) kunye neesaponins (ii-anti-oxidants) zifumaneka ngobuninzi kwigram yeBengal. Ezi phytonutrients zinceda ukunciphisa umngcipheko womhlaza webele. Igcina amanqanaba egazi kwihomoni ye-estrogen kwaye iyanceda ukukhusela kwi-osteoporosis. I-grama ye-Bengal ikwajongana nokutshintsha kweemeko ezahlukeneyo ngexesha lokuya exesheni kunye nesigaba sasemva kwexesha lokuya kwabasetyhini. Kuthiwa ukunciphisa iintlungu nokuya exesheni [17] .

12. Isusa izintso namatye esinyi

Iziphumo zomchamo we-Bengal gram yenza ukuba kube luncedo ekupheliseni amatye akhiwe kwisinyi nakwizintso. Ukusetyenziswa rhoqo kwe-Bengal gram kunokunceda ukukhupha amatye kwinkqubo yakho [18] .

Iindlela zokusebenzisa iGram yeBengal

Zininzi iindlela zokufumana izibonelelo zeBangal gram. Eyona ndlela ilula yokusebenzisa i-Bengal gram kukubilisa i-legume. Eyona ndlela isempilweni yokuyisebenzisa kukufaka igrama emanzini ubusuku bonke okanye iiyure ezininzi njengoko ingalahlekelwa zibonelelo zayo zempilo kwinkqubo. Inokosiwa okanye ukugcadiswa.

Ukupheka kwe-Bengal Gram

Kuqhelekile ukuba wonke umntu atsibe isigqibo sokuba ukutya okusempilweni akusoloko kumnandi. Kodwa, zimbalwa iindlela zokupheka ezinencasa nezisempilweni ze-Bengal gram ukuze uzonwabise. Jonga!