I-Pegeon Peas: Izibonelelo ezi-10 zezeMpilo, ixabiso lesondlo kunye neresiphi

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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I-legume engapheliyo, i-pegeon peas zibizwa ngokwesayensi njenge Cajanus cajan. I-ertyisi i-ertyisi ikwabizwa ngokuba yi gram ebomvu kwaye yenye yezona peas ziluncedo kakhulu ^[1] kusapho lwemidumba. Ihlala isetyenziswa kwiivenkile zokutya zaseIndiya nezaseIndonesia. Imidumba emincinci emile okwe ovali iza ngemibala eyahlukeneyo enjengombala omthubi, omdaka njlnjl. I-Pegeon peas isetyenziselwa iinjongo ezahlukeneyo ezinje nge windbreak ifula, isivuno sophahla okanye ukutya kwemfuyo.

I-ertyisi ertyisi ngumthombo olungileyo weprotheni xa kuthelekiswa neminye imidumba kusapho. Kukhetho olusempilweni lokutya, kuthathelwa ingqalelo umxholo wayo one-fat-low kunye nefayibha ephezulu kunye nomxholo wezimbiwa. Ukunyuka okubalaseleyo kwepea yenkumba ^[Mbini] Kwibala lezemidlalo labantu abazi impilo zibangelwa yindima ebalulekileyo yeepea ezimnandi ezinazo ekuphuculeni impilo yakho iphela. Incasa ebalaseleyo yemidumba yenye into ebangela ukubaluleka kwayo.

Umxube oxubeneyo weeminerali, iivithamini, ifayibha yokutya, ii-antioxidants kunye nezinye izinto ezinokubanceda, iinwele, imetabolism kunye nentliziyo. Makhe sazi ngakumbi malunga nezibonelelo zezempilo kunye nezinto eziluncedo malunga nommangaliso weembotyi, i-pegeon peas.

Ixabiso lesondlo seePigeon Peas

Umxholo wamandla kwi-100 grams ^[3] Inani lee ertyisi ngama-343 kcal. Banomxholo omncinci wepyridoxine (0.283 milligrams), riboflavin (0.187 milligrams), kunye thiamine (0.643 milligrams).

Iigrama ezili-100 zee-ertyisi ertyisi ziqulathe phantse

• 62.78 iigram carbohydrate
• 21.70 iigrem protein
• 1.49 iigram zizonke amafutha
• Iigrama ezili-15 zokutya ifayibha
• Iifayile ezingama-456
• 2.965 milligrams niacin
• 17 milligrams isodiyam
• Iipotassium eziyi-1392
• I-milligram ezili-130 zekhalsiyam
• I-1.057 micrograms yobhedu
• 5.23 milligrams intsimbi
• I-183 milligrams magnesium
• 1.791 milligrams manganese
• I-phosphorus engama-367 eemiligram
• 8.2 micrograms selenium
• 2.76 milligrams zinc.

IziBonelelo zezeMpilo zePigeon Peas

Umthombo ogqwesileyo weprotein kunye neeminerali, iimbotyi zinokuthathwa njengokutya okusempilweni kokugqibela. Kuqulathe iintlobo zezibonelelo ezizodwa zempilo.

1. Uthintela i-anemia

Umxholo ophezulu wefolate kwimidumba ^[4] iyenza eyona nto iphambili yokuthintela ukuqala kweanemia. Umzimba wakho awunalo inani elifanelekileyo lobungqina obufunekayo emzimbeni wakho. Ukusilela komxholo we-folate emzimbeni wakho kubangela i-anemia, enokoyiswa ngokudityaniswa kwe-ertyisi ertyisi kukutya kwakho kwemihla ngemihla. Ikomityi enye yee-ertyisi yee-ertyisi suku ngalunye inokukunceda kwasekuqaleni kwe-anemia.

2. Inceda ekunciphiseni ubunzima

Olona loncedo lubalulekileyo lwee-ertyisi ertyisi lixabiso eliphantsi leekhalori, amafutha aqinisekileyo kunye ne-cholesterol. Umxholo wefayibha ekudleni kwimidumba ^[5] gcina isisu sigcwele ixesha elide, ukuthintela isidingo sokutya rhoqo okanye ukutya. Isondlo, kunye nomxholo wefayibha ekudleni kwimidumba, inegalelo ekusebenzeni okungcono kwemetabolism yakho kunye nokunciphisa ukuzuza ubunzima ngokungeyomfuneko.

3.Yandisa amandla

I-ertyisi i-ertyisi ngumthombo olungileyo we-vitamin B, kunye ne-riboflavin kunye ne-niacin. Ezi zixhobo zinceda ekuphuculeni i-carbohydrate yakho ^[6] imetabolism kwaye kuthintela ukugcinwa okungafunekiyo kwamanqatha, ngokwenyusa ngokwendalo amanqanaba akho amandla. I-pegeon peas iphucula amanqanaba akho amandla ngaphandle kokubangela ukutyeba kobunzima okanye ukukhula kwamanqatha.

4. Kunciphisa ukudumba

Iimbotyi zibandakanya iipropathi ezichaseneyo nokudumba okunceda ekunciphiseni ukudumba kunye neminye imiba yokuvuvukala. Izinto ezihlanganisiweyo kwi-ertyisi ye-pigeon zisebenza njengezinto ezichasayo kunye nokunciphisa nakuphi na ukudumba ^[7] okanye ukudumba emzimbeni wakho. Isetyenziswa njengoncedo olukhawulezileyo, ngenxa yesantya esinciphisa i-ertyisi i-ertyisi kwinqanaba lokudumba.

5. Iphucula ukukhula nophuhliso

Iiproteni, ibhloko yokwakha umzimba wakho wonke, zibalulekile kuphuhliso nasekukhuleni. Inani eliphezulu leprotheni kuncedo lweehagu kwihobe ekwakhiweni ^[8] iiseli, izicwili, izihlunu kunye namathambo. Umxholo weprotheni ukwanceda ekuphuculeni inkqubo yokuphilisa eqhelekileyo yomzimba wakho, ngokunceda ekuvuseleleni iiseli.

6. Ukulinganisa uxinzelelo lwegazi

Isixa esikhulu se potassium kwii-peas peas sinceda ukumisela amanqanaba oxinzelelo lwegazi. I-Potassium isebenza njenge-vasodilator, Oko kukuthi, kunciphisa nakuphi na ukuvaleka kwimithambo yegazi kunye nokunciphisa uxinzelelo lwegazi. Ukutya rhoqo ii-ertyie ertyisi kunokunceda ukucoca nawuphi na umthambo wegazi ^[9] iibhloksi, kwaye ke ziluncedo kakhulu kubantu abasokolayo ^[10] ukusuka kuxinzelelo lwegazi okanye nasiphi na isifo sentliziyo.

7. Ukuphucula amajoni omzimba

Sonke sivile ukuba uninzi lweembotyi, xa kuthelekiswa neziphekiweyo, ziluncedo ngakumbi kwimpilo yakho ^{[Shumi elinanye]} kunye nomzimba wakho xa usetyenziswe uluhlaza. Olu luvo lusebenza kwi-ertyisi yee-ertyisi ngokunjalo kuba iimbotyi eziluhlaza zinezondlo ngaphezu kwezo ziphekiweyo. Ukutya iimbotyi eziluhlaza kungakunceda ufumane i-vitamin C, enokunciphisa nge-25% xa iphekiwe. Ukufumana zonke iivithamini kwimidumba ukuphucula amajoni akho omzimba, yisebenzise iluhlaza.

I-Vitamin C iphucula amajoni akho omzimba ngokukhuthaza ukuveliswa kweeseli ezimhlophe kwaye isebenze njenge-antioxidant. Yiyo loo nto ukudityaniswa kwemidumba ^[12] Ekutyeni kwakho kunokunceda ukuphucula impilo yakho iphela nokuzikhusela.

8. Ikhulisa impilo yentliziyo

I-cholesterol ephantsi, kunye ne-potassium ephezulu kunye nomxholo wokutya kwi-legume idlala indima ephambili ekuphuculeni impilo yentliziyo yakho. Uluhlu olusezantsi lwe-LDL ^[13] I-cholesterol kwi-ertyisi ertyisi ihambisa iivithamini ezifanelekileyo ngaphandle kokubangela ukungalingani okanye ukukhula kwamafutha agcweleyo. Umxholo we-potassium kwimbotyi unciphisa uxinzelelo lwegazi kwaye wehlise amathuba alo naluphi na uhlobo. Ngokufanayo, ifayibha yokutya inceda ukugcina ^[14] ibhalansi ye-cholesterol kunye nokuthintela ukuqala kwe-atherosclerosis.

9. Iphucula impilo yokwetyisa

Unikezelo olutyebileyo lwefayibha yokutya kwi-ertyisi ertyisi isebenza njengeyona nto iphambili ekuphuculeni impilo yakho yokwetyisa. Umxholo wefayibha uyonyusa ^{[Shumi elinantlanu]} ukufunxeka kwezondlo kunye nenkqubo yokwetyisa ngokongeza isambuku esitulweni, kwaye kunciphisa nasiphi na isizathu soxinzelelo okanye ukudumba. Umxholo wefayibha ujongene nokukhululeka kokuhamba kwamathumbu. Ukusetyenziswa rhoqo kwee-ertyisi ertyisi kunokunciphisa ukurhuda, ukuqunjelwa, ukuqhina, kunye nokuxinana.

10. Ukunciphisa iingxaki zokuya esikhathini

Umxholo wefayibha kwii-ertyisi ertyisi uluncedo kwiimeko ezahlukeneyo. Enye yeendima ezibalulekileyo eziyidlalayo kukwenza lula ukuya exesheni ^[16] ukuphazamiseka. Ukutya iipereji zamahobe ngexesha lokuya exesheni kunokunceda ukunciphisa iincampu kunye neziphumo ^[17] intlungu.

Izilumkiso

Akukho ziphumo zibi zaziwayo zibangelwe yeyona legume iluncedo. Nangona kunjalo, iimeko ezithile zokungezwani komzimba zixeliwe ezibangelwa zizinto zomdumba. Ukuba ufumanisa ukuba unobungozi kumdumba, qhagamshelana nogqirha.

Esinye isiphumo secala eliqhelekileyo kukuqunjiswa.

Ungayisebenzisa njani iPigeon Peas

Imbotyi iluncedo kakhulu xa ityiwa iluhlaza.

Iifama zamajuba ezihlumeleyo zilungile kwimpilo yakho.

Ungapheka ii-ertys peas - mhlawumbi ngokubilisa imbotyi yodwa okanye uyidibanise neminye imifuno okanye nantoni na oyikhethayo

Iresiphi esempilweni

Inkukhu kunye nerayisi kunye nee-ertyisi ertyisi

Izithako

• I-1/2 indebe eyomileyo irayisi ye-basmati
• Iikomityi ezi-2 zeebhokhwe zepizi, zikhutshiwe
• I-1/2 bunch amaqabunga e-coriander, aqoshiwe
• Iilime ezi-4
• I-4 amabele enkukhu angenasikhumba kunye angenasiphelo, amanqatha abonakalayo asuswe
• 1 icephe yetyuwa
• Ipunipoyi e-1 ipepile emnyama entsha

Imikhombandlela

• Esipokeni, yongeza irayisi, amanzi, kunye ne-frac12 itispuni yetyuwa.
• Yizisa kwimathumba ngokushisa okukhulu.
• Nciphisa ubushushu ukuya ezantsi, ugqume ngokuqinileyo, kwaye ume imizuzu engama-20.
• Susa kubushushu.
• Hlanganisa iimbotyi kunye namaqabunga e-coriander kwaye ugqoke ukuze uhlale ushushu.

Yenkukhu

Cinezela i-3 yeelime kwaye usike ikalika eseleyo kwiidges zokusebenzela.

Usebenzisa imela ebukhali, sika i-3 okanye i-4 ye-crosswise slashes kwicala lolusu lwenkukhu nganye.

Beka inkukhu epanini elilungisiweyo kunye ne-broil 4-6 intshi ukusuka kumthombo wobushushu, malunga nemizuzu emi-5 kwicala ngalinye.

Hlanganisa

Yifake irayisi kwisitya sokufudumala eshushu kunye nephezulu ngenkukhu.

Ncedisa ushushu nge-lime wedges kunye ne-steamed broccoli.

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8. [8]USingh, U., kunye ne-Eggum, B. O. (1984). Izinto ezichaphazela umgangatho weprotein ye-pigeonpea (Cajanus cajan L.). Ukutya ukutya kwezityalo zoLuntu, 34 (4), 273-283.
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12. [12]Satyavathi, V., Prasad, V., Shaila, M., kunye noSita, L. G. (2003). Ukucaciswa kweprotein ye-hemagglutinin yentsholongwane yeRinderpest kwi-pegenic pea pea [Cajanus cajan (L.) Millsp.] Izityalo. Iingxelo zeeseli zezityalo, 21 (7), 651-658.
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