Izibonelelo ezi-12 eziMangalisayo zeBlack Gram (Urad Dal) yezeMpilo

Ungaphoswa

Ekhaya ndiyifumene Impilo ndiyifumene Impilo-ntle Wellness oi-Neha Ghosh Ngu UNeha Ghosh | Ukuhlaziywa: NgoLwesine, Disemba 6, 2018, 15:06 [IST]

I-gram emnyama, ekwabizwa ngokuba yi-urad dal, yenye yeelensi eziqhelekileyo ezifumaneka kwivenkile nganye yaseIndiya. Isetyenziswa kwiindlela zokupheka ezahlukeneyo ezinje nge-dosa, vada kunye ne-papad kodwa ihlala isetyenziswa ukwenza i-dal. Iigrama ezimnyama zinezibonelelo ezininzi zempilo ukusuka ekuphuculeni ukugaya ukuya kumanqanaba eswekile yegazi kwaye zikwasetyenziselwa amayeza e-Ayurvedic nawo.

I-gram emnyama yaziwa nangamagama afana neelenti ezimnyama kunye neembotyi ze-matpe. Le lentil ithandwa kakhulu kangangokuba yenza icandelo elibaluleke kakhulu lokutya okungaqhelekanga kwaye ukuba ityiwa yonke imihla, inefuthe elihle kwimpilo yakho.





Iofisi inike izibonelelo

Ixabiso leZondlo leGram emnyama okanye i-Urad Dal

Iigrama ezili-100 zegrama emnyama zinamandla angama-343 kcal. Kananjalo ziqulathe

  • Iiproteni ezingama-22.86
  • Iigrama ezingama-60 zeecarbohydrate
  • 1.43 iigram iyonke lipid (fat)
  • Iigram ezingama-28.6 zizonke ifayibha yokutya
  • 2.86 iigrem iswekile
  • I-171 milligrams calcium
  • 7.71 milligrams intsimbi
  • 43 milligrams isodiyam
ixabiso lesondlo lwegrama emnyama

Ukuba sisityebi kwiiprotein kunye nezinye iiminerali ezibalulekileyo, iigrama ezimnyama, kunceda umzimba ngeendlela ezininzi.



Zithini iinzuzo zeMpilo yeGrama emnyama

1. Yandisa amandla

I-gram emnyama ityebile ngentsimbi kunye neprotheni isebenza njengesixhobo esomeleleyo sokugcina amandla kwaye igcina umzimba wakho usebenza. Intsimbi sisimbiwa esiphambili esinceda ekuvelisweni kweeseli ezibomvu zegazi ezonyusa ukuhamba kweoksijini kumalungu ohlukeneyo omzimba, ngaloo ndlela kukonyusa amandla kunye nokunciphisa ukudinwa [1] .

2. Ikhulisa impilo yentliziyo

I-gram emnyama inceda ekukhuthazeni impilo yentliziyo ngenxa yobukho be-magnesium, ifayibha, ifolatiyoli kunye ne-potassium. Ifayibha yokutya yindlela efanelekileyo yokulawula amanqanaba akho e-cholesterol kunye nokuthintela i-atherosclerosis, [Mbini] ngelixa i-magnesium inceda ekujikelezeni kwegazi kunye ne-potassium isebenza njenge-vasodilator ngokunciphisa uxinzelelo kwimithambo yegazi kunye nemithambo. Ukongeza, ifolthi inxulunyaniswa nokunciphisa umngcipheko wesifo sentliziyo [3] .

3. Iphucula ukwetyisa

I-gram emnyama inenani elifanelekileyo lefayibha yokutya eyaziwayo ukuphucula ukwetyisa kunye noncedo ekubambeni isitulo, ngaloo ndlela kuthintela ukuqhina [4] . Ukuba unengxaki ezinxulumene nesisu njengokuqhinwa, urhudo, iicramps okanye ukudumba kubandakanya iigrama ezimnyama ekudleni kwakho.



uyithatha kanjani ikonofile kusasa

4. Ukukhuthaza impilo yesikhumba

Igrama emnyama ithathwa njengokutya okunciphisayo ngenxa yokuba ityebe kakhulu kwizimbiwa ezinokuthintela ukuguga kolusu. Njengoko igrama emnyama ityebile ngentsimbi, iyakunceda ekwandiseni ukuhamba kwegazi kwioksijini, yiyo loo nto ikhupha isikhumba esikhazimlayo nesikhazimlayo esenza ukuba ulusu lwakho lungabi namabala kunye nokunciphisa iimpawu zamabala [5] .

5. Ukunciphisa iintlungu kunye nokudumba

Ukusukela kumaxesha amandulo, iigrama ezimnyama bezisetyenziswa kumayeza e-Ayurvedic ekudambiseni iintlungu kunye nokudumba. Ubukho bee-antioxidants kwigrama emnyama kuyaziwa ukunciphisa iintlungu kunye nokudumba emzimbeni [6] . Ukufaka nje incam yegrama emnyama kumalungu adibeneyo kunye nemisipha kunokuzisa isiqabu kwangoko.

6. Uthintela amatye ezintso

I-gram emnyama yichiza ngokwendalo oko kuthetha ukuba kukhuthaza ukuchama kwaye oku ekugqibeleni kuyanceda ekususeni i-toxins, i-uric acid, amafutha amaninzi, amanzi agqithisileyo kunye ne-calcium egcinwe kwizintso. Oku kunceda ekuthinteleni amatye ezintso ukuba angenzeki kwindawo yokuqala.

7. Ukukhuthaza ukukhula kweenwele

I-gram emnyama ityebile kwizimbiwa ezinokukunceda ukulawula iinwele ezomileyo kunye nezomileyo kunye nokubuyisela ubumnandi beenwele. Isebenza njengesixhobo esihle sokulungisa iinwele zakho kwaye siyinike imbonakalo ekhanyayo. Ukufaka nje unobumba wegram emnyama kwizinwele zakho kuya kwenza iqhinga.

Igrama emnyama izibonelelo ze-infographic

8. Ulawula isifo seswekile

Njengoko igrama emnyama ityebile kwifayibha yokutya, ilawula ubungakanani bezondlo ezifunxwe ngumgudu wokugaya ukutya. Ngenxa yoko, iyanceda ekugcineni amanqanaba eswekile kunye neswekile, ngaloo ndlela isenza isifo sakho seswekile silawuleke ngakumbi [7] . Ukuba ungumntu onesifo seswekile, faka igrama emnyama kwisondlo sakho ukuthintela i-spike kumanqanaba eswekile yegazi.

9. Iphucula impilo yethambo

I-gram emnyama ngumthombo ogqwesileyo we-calcium enegalelo kuxinano lwamaminerali ethambo. I-calcium iyiminerali ebalulekileyo egcina amathambo akho omelele kwaye kuthintela ukonakala kwethambo [8] . Ukuyisebenzisa yonke imihla kuya kuthintela iingxaki ezinxulumene nethambo kubandakanya i-osteoporosis kunye nokunceda ekugcineni impilo yethambo.

10. Yomeleza inkqubo yeemvakalelo

Ngaba uyazi ukuba ukuba ne-gram emnyama kunokunceda ekwandiseni umsebenzi wokuqonda? Iyomeleza inkqubo ye-nervous kwaye iyanceda ekujonganeni neengxaki ezinxulumene nemithambo-luvo ezinje nge-hysteria, schizophrenia kunye nobuthathaka bememori. I-gram emnyama isetyenzisiwe kunyango lwe-Ayurvedic ukunyanga ukukhubazeka okukhoyo, ukukhubazeka ebusweni, ukukhubazeka kwemithambo-luvo, njl.

11. Wakha izihlunu

Umxholo weprotheni etyebileyo kwigrama emnyama uyaziwa ukuphucula impilo yemisipha ngokuphucula nokomeleza izicwili zomzimba [9] . Bobabini abesilisa nabasetyhini abazama ukwakha izihlunu zabo kufuneka badle iigrama ezimnyama mihla le zokukhula kwezihlunu kunye nokufumana amandla.

12. Kulungile kubafazi abakhulelweyo

I-gram emnyama ithathwa njengeyona nto ilungileyo kwabasetyhini abakhulelweyo ngenxa yexabiso lesondlo. Ukuba ngumthombo otyebileyo wentsimbi, kuyanceda kwimveliso yehemoglobin ethintela iziphene zokuzalwa komntwana [10] . Kwakhona ubukho bee-acid ezibalulekileyo kwigram emnyama ukuphucula ukukhula kwengqondo yomntwana.

Iresiphi yeKachori, Crispy Urad Dal Shortbread | Uyenza njani iKachori | UBoldsky

Amanyathelo okuthintela

Nangona ukutya iigrama ezimnyama kulungile kwimpilo, ukuba nayo ngaphezulu kunokunyusa i-uric acid engalunganga kubantu abaphethwe ngamatye enyongo okanye igawuthi. Inokubangela nokuqunjelwa kwaye abantu abanezifo ze-rheumatic kufuneka bayiphephe.

Jonga iZalathiso zeNqaku
  1. [1]UAbbaspour, N., Hurrell, R., kunye noKelishadi, R. (2014). Ukuphononongwa ngentsimbi kunye nokubaluleka kwayo kwimpilo yabantu. Ijenali yophando kwisayensi yezonyango: Ijenali esemthethweni yeYunivesithi yaseIsfahan yezeNzululwazi yezoNyango, 19 (2), 164-74.
  2. [Mbini]UBrown, uL, uRosner, uB, uWillett, uW., Kunye neengxowa, F. M. (1999). Iziphumo zokunciphisa i-cholesterol kwifayibha yokutya: uhlalutyo lweemeta. Ijenali yaseMelika yoNyango lweKlinikhi, 69 (1), 30-42.
  3. [3]Li, Y., Huang, T., Zheng, Y., Muka, T., Iqela, J., & Hu, F. B. (2016). Ukongezwa kwe-Folic Acid kunye nomngcipheko wezifo zentliziyo: Uhlalutyo lweMeta-Uvavanyo lweeMvavanyo ezilawulwa ngokuNgekho mthethweni. Ijenali yeAmerican Heart Association, 5 (8), e003768.
  4. [4]Grundy, M. M.-L., Edwards, C.H, Mackie, A. R., Gidley, M. J., eGcuwa, P.J, & Ellis, P. R. (2016). Ukuphononongwa ngokutsha kweendlela zefayibha yokutya kunye nefuthe kwi-macronutrient bioaccessibility, digestion and postpandial metabolism. Ijenali yaseBritane yeZondlo, i-116 (05), i-816-833.
  5. [5]UWright, J. A., Richards, T., kunye noSrai, S. K. S. (2014). Indima yentsimbi kulusu kunye nokuphola kwenxeba. Imida kwiFarmacology, 5.
  6. [6]URajagopal, V., Pushpan, C. K., kunye no-Antony, H. (2017). Iziphumo zokuthelekisa iigrama zehashe kunye neegrama ezimnyama kubalamli abanokudumba kunye nenqanaba le-antioxidant. Ijenali yoVavanyo lokutya kunye neziyobisi, 25 (4), 845-853.
  7. [7]Kaline, K., Bornstein, S., Bergmann, A., Hauner, H., & Schwarz, P. (2007). Ukubaluleka kunye nokuSebenza kweFayibha yokutya kuthintelo lweSwekile ngokuThathelwa ingqalelo ngokukodwa kweemveliso zeNkozo epheleleyo. IHormone kunye noPhando lweMetabolic, 39 (9), 687-693.
  8. [8]UTai, V., Leung, W., Grey, A., Reid, I. R., kunye noBolland, M. J. (2015). Ukutya kweCalcium kunye nokuxinana kwamaminerali amathambo: uphononongo lwenkqubo kunye nohlalutyo lweemeta. BMJ, h4183.
  9. [9]Stark, M., Lukaszuk, J., Prawitz, A., kunye noSalacinski, A. (2012). Ixesha leeproteni kunye neziphumo zalo kwi-muscular hypertrophy kunye namandla kubantu ababandakanyeka kuqeqesho lobunzima. Ijenali yoMbutho waMazwe ngaMazwe weSondlo sezeMidlalo, 9 (1), 54.
  10. [10]Molloy, A. M., Einri, C. N., Jain, D., Laird, E., Fan, R., Wang, Y.,… Izigayo, J. L. (2014). Ngaba imeko yentsimbi ephantsi ingumngcipheko weziphene ze-neural tube? Iziphene kwiCandelo loPhando lokuzalwa kwiCandelo A: Iiklinikhi kunye neMolekyuli Teratology, 100 (2), 100-106.