IZIBONELELO ZEMPILO EZI-16 EZIMANGALISAYO ZEGREEN GRAM (IIMBOTYI ZEMUNG) - PAMPEREDPEOPLENY.COM

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Kufuneka ubukele

Ungaphoswa

Ekhaya

Impilo

Isondlo Isondlo oi-Amritha K Ngu UAmritha K. Nge-15 kaMatshi 2019

Iigrama eziluhlaza, ezikwabizwa ngokuba ziimbotyi ze-mung, aziqhelekanga kumazwe aseMzantsi Asia, ngakumbi i-India. Ubuncinci kube kanye ebomini bakho, ngewawatya izitya ezazine-mung dal kuwo. Ngelixa i-legume isemtsha kumazwe angaphandle, ibiyinxalenye yokutya kwendabuko kwe-Ayurvedic e-India amawaka eminyaka ^[1] . Kuthathwa njengenye yokutya okuthandwa kakhulu eIndiya, iigrama eziluhlaza bezisetyenziswa ukusukela nge-1,500 B.C.

I-gram eluhlaza yenye yezona mithombo zibalaseleyo zeprotheyini esekwe kwizityalo kwaye inezinto eziphilayo ezibandakanya i-antioxidant, i-antimicrobial, anti-inflammatory, lipid metabolism accommodation, antihypertensive, antihypertensive, antidiabetic, kunye ne-antitumour. Ingumthombo ophezulu weprotheni, ifayibha, ii-antioxidants kunye ne-phytonutrients ^[Mbini] .

Okwangoku, ukuthandwa kwe gram eluhlaza kuyanda kunye neembotyi ezisetyenziswa kuyo yonke into ukusuka kwisuphu enkonkxiweyo, izitya zokutyela ukuya kwipowder powders. Le mbotyi ifumaneka kwimbotyi engaphekwanga, ifom eyomileyo, iflegi ecoliweyo, imbewu ehlumayo kunye neembotyi zembotyi nayo. I-gram eluhlaza eyomileyo inokusetyenziswa iluhlaza, iyabila, iphekwe, isongwe ize ibe ngumgubo.

Umthamo ophezulu wezakhamzimba wegram wenza ukuba ube luncedo ekulweni nezifo ezininzi ezingapheliyo, ezinxulumene nobudala kunye nesifo sentliziyo, umhlaza, isifo seswekile kunye nokukhuluphala. Izifundo ezahlukeneyo zenziwe ekuhloleni izibonelelo zempilo ezibonelelwa yimidumba kwaye kwaqinisekiswa ukuba iyanceda ekuthinteleni ukuqala kwezifo ezingapheliyo kunye nokunciphisa ukudumba, kunye nezinye izibonelelo ^[3] . Funda ukuze wazi ngakumbi malunga nezibonelelo, isondlo, iiresiphi kunye nokunye malunga neegram eziluhlaza ezinomdla.

Ixabiso lesondlo seGram yeGreen

Iigram ezili-100 zomdumba ineekhalori ezili-105 zamandla. Banamafutha angama-0,38, i-0.14 milligrams thiamine, 0,061 milligrams riboflavin, 0,577 milligrams niacin, 0.41 milligrams pantothenic acid, 0.067 milligrams vitamin B6, 0.15 milligrams vitamin E, 0.298 milligrams manganese and 0.84 milligrams zinc.

Ezinye izondlo ezikhoyo kwigram eluhlaza zezi zilandelayo ^[4] :

62.62 iigram carbohydrate
6.6 iigrem zeswekile
16.3 iigremu zefayibha yokutya
1.15 iigram ezityebileyo
23.86 iigrem protein
I-2,251 milligrams ye-niacin (B3)
Iimiligram eziyi-1.91 ze-pantothenic acid (B5)
625 ii-micrograms folate (B9)
4.8 milligrams ivithamin C
Ii-micrograms ezili-9 zevithamini K
I-132 milligrams calcium
6.74 milligrams intsimbi
I-189 milligrams magnesium
I-1.035 milligrams manganese
367 milligrams phosphorus
Iipotassium eziyi-1246
2.68 milligrams zinc

Izibonelelo zezeMpilo zeGragram eluhlaza

Ukusuka ekuncedeni ukunciphisa ubunzima bokulwa nokukhuluphala, ukusebenzisa igrama eluhlaza kunokuba luncedo kakhulu kwimpilo yakho. Jonga izibonelelo ezininzi zeebhontsi ezisempilweni.

1. Yehlisa uxinzelelo lwegazi

Zityebile kwisondlo, iigrama eziluhlaza ziyaqinisekiswa ukuba zinako ukunciphisa umda ukuqala kwezifo zentliziyo kunye noxinzelelo oluphezulu lwegazi. Izicatshulwa ezivela kwimidumba ziboniswe ukwehlisa inqanaba loxinzelelo lwegazi, njengoko iipropathi zoxinzelelo lwegazi kwiigrama eziluhlaza zinciphisa ukuncipha kwemithambo yegazi ebangela ukuba uxinzelelo lwegazi lonyuke. Kukuxinana okuphezulu kwamaqhekeza eproteni abizwa ngokuba zii-peptides, ezinokubangelwa sesi sibonelelo ^[5] .

2. Yandisa ukhuseleko

Iigrama eziluhlaza ngumthombo olungileyo wezinto ezinamachiza omzimba, aneempawu zokulwa nokudumba kunye neentsholongwane. Ziyanceda ekuphuculeni ukhuselo lomzimba wakho kwaye zilwe neentsholongwane eziyingozi, ukubanda, iintsholongwane, ukucaphuka, irhash njalo njalo. Imbotyi ikwaphucula ukuzikhusela komzimba, ukukhusela umzimba wakho kwizinto ezinobungozi. ^[6] .

3. Uthintela izifo zentliziyo

Izifundo ezenziweyo kwimpembelelo yeegram eziluhlaza ekuphuculeni impilo yentliziyo yomntu iqinisekisa ukuba ukusetyenziswa rhoqo nokulawulwa kwembotyi kunganciphisa amanqanaba amabi e-cholesterol. Inceda ekulawuleni inqanaba le-cholesterol ngokususa ii-radicals zasimahla, ukunciphisa ukudumba kunye nokulungisa umonakalo owenziwe kwimithambo yegazi. Ipropathiant antioxidant yeembotyi inceda ekuthinteleni ukuqala kwemivumbo kunye nokuhlaselwa sisifo sentliziyo okubangelwa yi-LDL cholesterols. Iigrama eziluhlaza zikwanceda ekwandiseni ukujikeleza kwegazi ngokususa imithambo ^[7] .

4. Uthintela umhlaza

Inani eliphezulu le-oligosaccharides kunye neepolyphenols (iiamino acid) ezikhoyo kwigram eluhlaza inceda ekunciphiseni ukuqala komhlaza. Kwangokunjalo, ipropathi ye-antioxidant yeembotyi ze-mung iluncedo ekukhuseleni umzimba wakho kumonakalo we-DNA kunye nokutshintsha kweseli okuyingozi. Kwakhona kwaqinisekiswa ukuba iipropati antitumour. I-flavonoids vitexin kunye ne-isovitexin zinesakhono sokutshabalalisa simahla, esinegalelo ekunciphiseni uxinzelelo lwe-oxidative olunokubangela ukukhula komhlaza. ^[8] .

5. Uncedo ekulahlekeni kobunzima

Inani eliphezulu leprotheni kunye nomxholo wefayibha kwiimbotyi ze-mung zonyusa ukutyeba, ngaloo ndlela zikwenza uzive ugcwele. Oku kuyakwenza ukuba umntu ayeke isidingo sokutya ukutya okungenampilo kunye nokutya okulula rhoqo, ukuphucula ukwehla kobunzima. Iyonyusa i-hormone yokuhlutha ebizwa ngokuba yi-cholecystokinin kwaye inokunceda ekulweni ukutyeba kakhulu ^[9] .

6. Ukunciphisa iimpawu ze-PMS

Iivithamini ze-B kwiigramu eziluhlaza ezinje ngevithamini B6 kunye nefolate idlala indima ebalulekileyo ekulawuleni ukuhla kwehomoni, kwaye nalapho kulawulwa iimpawu ezinzima ezinxulumene ne-PMS. Iivithamini ze-B, i-folate kunye ne-magnesium inokunceda ukunciphisa iintlungu kunye nobukhali obunxulunyaniswa ne-PMS, njengokulawula iicramps, iintloko, ukutshintsha kwemood, ukudinwa kunye neentlungu zomzimba ^[10] .

7. Ithintela udidi lwesibini lweswekile

I-gram eluhlaza ifunyenwe ukuba inefuthe le-antidiabetic, eliluncedo ekuthinteleni ukuqala kwesifo seswekile (uhlobo 2). Uphononongo olwenziwe kwimpembelelo luveze ukuba iimbotyi zinokunceda ekwehliseni amanqanaba eglucose egazini, iplasma C-peptide, iyonke icholesterol, iglucagon, kunye nenqanaba le-triglyceride. Kuyanceda ekuphuculeni ukunyamezelana kweswekile kunye nokuphendula kwe-insulin ^{[Shumi elinanye]} .

8. Iphucula ukwetyisa

Ukucoleka lula, iimbotyi ziluncedo olukhulu ekucoleni inkqubo. Iigrama eziluhlaza zikwanceda ekupheliseni umzimba wakho ngenxa yomxholo osisityebi wefayibha. Inceda ekuthinteleni iimpawu ze-IBS ezinjengokuqunjelwa ^[12] .

9. Ilawula imetabolism

Njengoko kukhankanyiwe ngasentla, iigrama eziluhlaza zityebile kwifayibha. Banceda ekulawuleni imisebenzi ye-metabolic emzimbeni wakho ngokwandisa izinga lokunciphisa umzimba. Ifayibha inceda ekunciphiseni ukungagayeki kunye neasidi ngokunjalo ^[13] .

10. Uphucula amandla amathambo

Iigrama eziluhlaza zinokunceda ekuphuculeni ukutya kwakho ikhalsiyam, nto leyo eya kuthi iphucule ukomelela kwethambo lakho. Isetyenziswa njengesongezo sendalo se-calcium, iimbotyi zinokukukhusela kuqhekeko ^[14] .

11. Igcina impilo yezintsini

Isityebi kwisodiyam, iigrama eziluhlaza zinokukunceda ekuphuculeni impilo yeentsini zakho kunye namazinyo akho (umxholo wekhalsiyam osisityebi). Ukusetyenziswa rhoqo kweegram eziluhlaza kunokuthintela iingxaki zentsini njengokuphuma kweentsini, iintlungu, ukuphinda ubomvu, ivumba elibi kunye nobuthathaka ^{[Shumi elinantlanu]} .

12. Ukuphucula ukugxila kwengqondo

Umxholo osisityebi wentsimbi kwigram eluhlaza unceda kwinkqubo yokuthwala ioksijini egazini kunye nasekuboneleleni ngegazi kuwo onke amalungu kunye nezicubu. Iluncedo kubantu abaneengxaki zoxinzelelo kunye nenkumbulo ebuthathaka, njengoko umxholo wentsimbi usebenza ekuqinisekiseni isixa esaneleyo se-oksijini ebuchotsheni bakho. Oku kunceda ekwandiseni ukugxila kukabani kunye nenkumbulo ^[16] .

13. Igcina impilo yamehlo

Ifakwe ivithamini C, ukusebenzisa igrama eluhlaza kunokukunceda ekuphuculeni impilo yamehlo akho. Ukusebenza njenge-antioxidant yendalo, kuyanceda ekugcineni ukuguquguquka kwe-retina yakho kwaye kukhusela amehlo akho kumonakalo wangaphandle ^[17] .

14. Ukhusela isibindi

Umthombo otyebileyo weprotein, igrama eluhlaza iluncedo kwimpilo yesibindi sakho. Ikhusela isibindi sakho kuwo nawuphi na umonakalo kwaye iqinisekisa ukusebenza kakuhle kwe-bilirubin kunye ne-biliverdin esibindini. Oku kunceda isibindi sakho ekuchaphazelweni yi-jaundice ^[18] .

15. Iphucula umgangatho wolusu

Iigrama eziluhlaza ziyaziwa ngokubonelela ngemitha kulusu. Umxholo wobhedu kwi-legume usebenza ngokumangalisayo ngokuphucula umgangatho wolusu kunye nokuwenza ukhanye. Ingasetyenziselwa ukupakisha ubuso kunye nokukhuhla. Ikwanceda ekunciphiseni ukuqala kwemibimbi, amabala obudala kunye nemigca yobudala enika ulusu lwakho ukukhanya okuncinci kwaye okunempilo ^[19] .

16. Iphucula impilo yeenwele

Njengoko kukhankanyiwe apha ngasentla, ubhedu obukhoyo kwiigramu eziluhlaza buyanceda ekuphuculeni impilo yakho yentloko kwaye unike ukukhanya kwizinwele zakho. Inokusetyenziswa ngohlobo lweemaski zeenwele ukufumana iinwele ezikhazimlayo, ezinde, ezomeleleyo nezingqindilili ^{[Amashumi amabini]} .

Ukupheka okuPhilileyo kweGraam

1. Iigrama eziluhlaza

Izithako ^{[amashumi amabini ananye]}

1 indebe gram eluhlaza kunye nolusu
I-frac12 tbsp i-chillies eluhlaza ecoliweyo
2 tbsp oqoshiwe amagqabi efenugreek
2 tsp umgubo we-Bengal gram
intwana ye asafoetida
& frac14 tsp iziqhamo zetyuwa
kunye ne-frac12 tsp yeoyile yokuthambisa
ityuwa ukunambitha

Imikhombandlela

Geza kwaye ungene kwigram eluhlaza emanzini aneleyo kwisitya esinzulu iiyure ezi-3.
Ukucoca kakuhle.
Hlanganisa iigrama eziluhlaza ezifakwe kunye ne-chillies eluhlaza kunye ne-frac12 indebe yamanzi kumxube.
Hlanganisa ide ibe ngumxube ogudileyo.
Dlulisa umxube kwisitya esinzulu, yongeza zonke izinto ezishiyekileyo kwaye udibanise kakuhle.
Gcoba intsimbi eshushu ngaphambili kunye neoyile encinci.
Thela i-ladleful ye-batter kuyo kwaye upheke imizuzu emi-2 ukuya kwemi-3.
Lindela de ii-waffles zijike zibemdaka ngombala.

2. Isaladi yegram eluhlaza

Izithako

1 indebe ephekiweyo igrama eluhlaza
1 itswele encinci, enqunqiweyo
1 i-tomato encinci, enqunqiweyo
isiqingatha sekhukhamba encinci encinci, enqunqiweyo
isiqingatha se-1 yomnqathe omncinci, ugalelwe
2 tbsp ikoriander ecoliweyo
2 tbsp amagqabi mint
ityuwa nepepile ukungcamla
kunye ne-frac12 lemon

Imikhombandlela

Yongeza zonke izithako kwaye udibanise kakuhle.
Cinezela ijusi yelamuni ngaphezulu, kwaye udibanise.

Ukulumkela

Iigrama eziluhlaza azibangeli okanye zibangele iziphumo ebezingalindelekanga. Nangona kunjalo, ezinye izinto kwimidumba zinokuba yingozi kubantu abathile ^[22] , ^{[2. 3]} .

Ngenxa yobukho bee-oxalates, abantu abanezintso kunye nokuphazamiseka kwenyongo kufuneka bakuphephe ukutya iimbotyi eziluhlaza.
Inokuthintela ukufunxeka kwe-calcium emzimbeni.
Ukusetyenziswa kakhulu kwegramu eluhlaza eluhlaza kunokubangela isisu, ukugabha kunye norhudo.
Ukutya iigrama eziluhlaza zodwa ixesha elide kunokubangela ukukhula kweentlungu ezibandayo emilenzeni, kumqolo osezantsi, kwizifo zokwetyisa nakwisifo esingapheliyo.
Abantu abanesiphene se-yin baya kufumana iintsini ezidumbileyo, i-perleche, njl.
Abafazi abakhulelweyo, abadala kunye nabantwana abanomkhuhlane omncinci akufuneki batye igrama eluhlaza eluhlaza.

Jonga iZalathiso zeNqaku

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