Iipulses: Iindidi, izibonelelo zesondlo kunye neziphumo zecala

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Imidumba, ekwabizwa ngokuba yimidumba yeenkozo, ziyimbewu etyiwayo yezityalo kusapho lweembotyi. Zikhula ngemidumba kwaye zinobungakanani obahlukeneyo, ukumila kunye nemibala kwaye ziphezulu kwiiprotheyini, ifayibha, kunye neevithamini ezahlukeneyo, kwaye zibonelela ngesixa esifunekayo seamino acid kwimisebenzi yakho yomzimba. Ukutya okusebenzisayo kunokuphakamisa umgangatho wokutya kwakho ngenxa yeesaponins, ii-phytochemicals kunye neetannins ezinee-antioxidant kunye ne-anticarcinogenic ^[1] . Silungile isifo se-celiac, ukuqhina kunye nokukhuluphala. Abasetyhini abakhulelweyo bayacetyiswa ukuba basebenzise iimpundu ngenxa yexabiso eliphezulu le-folate kunye nentsimbi efunekayo ngexesha nasemva kokukhulelwa ^[Mbini] .

Kwiintlobo ngeentlobo zeempundu, uhlobo ngalunye lunokuba luncedo emzimbeni wakho xa ucinga ukuba uyisebenzisa ngendlela elawulwayo ^{[3] [4]} . Ezinye zezona ntlobo zixhaphakileyo zeempundu ezikhoyo kuthi yi-Bengal gram, i-gram ebomvu, iimbotyi ze-mung njl.

Funda ukuze wazi malunga nenye yezi pulses kunye nezibonelelo zesondlo abanazo ukuze uzidibanise nokutya kwakho.

1. I-Bengal Gram

Ikwabizwa ngokuba yi-chana emnyama okanye iimbotyi ze-garbanzo, i-Bengal gram sisixhobo esisisiseko kwityhubhu yaseIndiya. Ngokwenzululwazi ebizwa ngokuba yiCicer arietinum L., i-Bengal gram isondlo kakhulu. Ityebile kwi-fiber, zinc, calcium, protein ne folate. Izibonelelo zokubandakanya i-chana emnyama ekutyeni kwakho kwemihla ngemihla akunamda, ngenxa yobuninzi bezibonelelo zempilo ezinazo ^[5] .

Umxholo wayo unceda ekunciphiseni ubunzima, ukuthintela isifo seswekile kunye nokuphucula ukwetyiswa ^{[6] [7]} . Kuyanceda ukulawula uxinzelelo lwegazi, ukuphucula ukusebenza kwengqondo kunye nempilo yentliziyo ^[8] . Umxholo we-selenium kwigrama ye-Bengal unyanzeliswa ukuba unothintelo lomhlaza ^[9] ukukwazi. Ngaphandle kwezi, ikwaqinisekisiwe ukuba iyanceda ekulinganiseni amanqanaba e-hormone kwabasetyhini, isuse izintso kunye namatye esinyi.

Yazi ngakumbi malunga nokumangalisa izibonelelo zezempilo zeBangal gram .

2.I-Pegeon Pea (Red Gram)

Ngokwesayensi ibizwa ngokuba yiCajanus cajan, i-pegeon peas ziyaziwa njenge gram ebomvu ngokunjalo. Xa kuthelekiswa nezinye iimpundu kusapho lweembotyi, ii-ertyisi ertyisi ngumthombo ongcono weprotheni ^[10] . Zityebile kwizimbiwa, imbotyi inokunceda ekuthinteleni i-anemia ngenxa yomxholo wayo. Ngumthombo olungileyo wesodiyam, i-potassium, i-phosphorus, i-zinc, njl. ^{[Shumi elinanye]} . Ukutya ii-ertyisi zama-ertyisi kunokunceda ukuphucula ukukhula kunye nophuhliso njengoko zinceda ekwakheni iiseli, izicwili, izihlunu kunye namathambo ^[12] . Umxholo wefayibha ephezulu ekubetheni uyenza ukuba isebenze ngokukuko ekuphuculeni impilo yakho yokwetyisa ^[13] .

Nangona imidumba ingenazo naziphi na iziphumo ebezingalindelekanga, abantu abanee-aleji kwimbotyi kufuneka bayiphephe i-ertyisi ertyisi ^[14] . Ukusetyenziswa kakhulu kwee-ertyisi kunokubangela ukugqithisa okugqithisileyo.

3. IGrama eluhlaza (iimbotyi zeMung)

Ngokwesayensi ibizwa ngokuba yiVigna radiata, igrama eluhlaza okanye imbotyi ye-mung ngowona mthombo weprotheni esekwe kwizityalo. Umthombo ophezulu weprotheni, iimbotyi ze-mung nazo zinesixa esifanelekileyo sefayibha, ii-antioxidants kunye ne-phytonutrients ngokunjalo ^{[Shumi elinantlanu]} . Ngenxa yobukho befayibha yokutya, i-niacin, i-iron, i-magnesium kunye nezinye izakhamzimba, imidumba inezibonelelo zezempilo ezahlukeneyo ukusukela ekuncipheni kobunzima ukuya ekuziphuculeni komzimba. Ukusebenzisa igrama eluhlaza kunceda ekunciphiseni uxinzelelo lwegazi, ukukhusela izifo zentliziyo, umhlaza, iimpawu ze-PMS kunye nohlobo lwe-2 yeswekile ^[16] . Ukubetha kuyasebenza ekuphuculeni umgangatho wolusu kunye neenwele ^[17] .

Nangona kunjalo, abantu abanezintso kunye nokuphazamiseka kwenyongo kufuneka bayiphephe ^[18] . Ukubetha kungathintela ukufunxwa kwe-calcium ngokufanelekileyo.

Ukwazi ngakumbi : Izibonelelo ezi-16 zezeMpilo ezimangalisayo zeGreen Gram (iimbotyi zeMung)

4. IGram yeGrey (iOfisi Dal)

Ikwabizwa ngokuba yi-urad dal, igrama emnyama ibizwa ngokuba yinzululwazi njenge-Vigna mungo. Ngenxa yobuninzi bezibonelelo ezinazo, isetyenziselwa amayeza e-Ayurvedic ukuphucula ukwetyisa kunye nokulawula amanqanaba eswekile yegazi (phakathi kwezinye izinto ezahlukeneyo). Ifayibha yokutya kwimidumba inceda ekuphuculeni inkqubo yokwetyisa, ilawula isifo seswekile kwaye inceda ekunciphiseni iingxaki ezinxulumene nesisu njengokuqhinwa, urhudo, iicramps okanye ukudumba ^[19] . Ngaphandle kwezi, ukutya iigrama ezimnyama kunokunceda amathambo akho. Inokukunceda ekomelezeni inkqubo yakho yeemvakalelo kunye nokwakha izihlunu ngokunjalo ^{[Amashumi amabini]} . Imbotyi ithathwa ngokuba iluncedo ngexa lokukhulelwa ^{[amashumi amabini ananye]} .

Ukusetyenziswa kakhulu kwe-gram emnyama kunokunyusa amanqanaba e-uric acid, engazukulunga kubantu abane-gallstones okanye i-gout.

Yazi ngakumbi nge izibonelelo ezimangalisayo zegrama emnyama .

5. Iimbotyi Zezintso (Rajma)

Ngokuqhelekileyo kuthiwa yi-rajma, iimbotyi zezintso zibizwa ngokuba yi-Phaseolus vulgaris. Ityebile kwifayibha, ikhalsiyam, isodiyam kunye nezinye izakha mzimba, iimbotyi zezintso zinceda ekunciphiseni ubunzima ^[22] . Umxholo wefayibha kwimbotyi uqhubekeka nokwenza impilo yentliziyo ^{[2. 3]} . Ngokusebenzisa iimbotyi zezintso, unokuzikhusela kumngcipheko wesifo somhlaza kunye nezifo zesibindi. Ziluncedo ekuphuculeni ukwetyisa, ukuyilwa kwamathambo namazinyo, kunye nomgangatho wolusu kunye neenwele. Ngenxa yomxholo we-folic acid, iimbotyi zezintso zilunge kakhulu kwabasetyhini abakhulelweyo. Kwangokunjalo, banceda ekuthinteleni uxinzelelo lwegazi, ukukhulisa inkumbulo kunye nokuchithwa emzimbeni ^[24] .

Nangona iimbotyi zezintso zinazo zonke ezi zibonelelo, ukusetyenziswa kakhulu kweembotyi zezintso kunokubangela ukuqunjelwa kunye nokuphendula komzimba kwabanye abantu ^[25] .

6. ICowpea okanye i-Pea enamehlo amnyama (Lobhia)

Ngokwesayensi ibizwa ngokuba yiVigna unguiculata, icowpea ithathwa njengeyona ndidi iluncedo kunye nesondlo kusapho. Ngumthombo olungileyo weprotein, ifayibha yokutya, isinyithi, iphosphorus njalo njalo ^[26] . Amandla ombane kunye namandla, kubandakanya ipea enamehlo amnyama kukutya kwakho kwemihla ngemihla kuluncedo kakhulu emzimbeni wakho. Inceda ekucoceni i-cholesterol kunye nasekunciphiseni uxinzelelo lwegazi, ukukhusela i-anemia, kunye nokulawula amanqanaba eswekile ^[27] . Uncedo lweCowpea ekwehliseni umngcipheko womhlaza wepancreatic kwaye lomeleza ulusu, iinwele kunye nezihlunu. Ikwakhuthaza ukukhulelwa okusempilweni. ICowpea ingalomeleza nethambo lakho ^[28] .

Nangona kungekho miphumo emibi kwi-legume, ukusetyenziswa ngokugqithiseleyo kunokubangela ukunyanzeliswa.

Yazi ngakumbi nge izibonelelo zempilo zeCowpea .

7. Iilensi

Isondlo kunye nomthombo ophantsi weprotheni, iilentile zibizwa ngokwesayensi njengeLens culinaris. Zizityebi kwifayibha, isinyithi kunye nemagnesium. Ubukho bezizakhamzimba ziyavumelana nemidumba ukuba ibe luncedo ekukhuthazeni impilo yentliziyo ^[29] . Ukusetyenziswa rhoqo kweelentile kunokunceda ekuthinteleni ukuqala komhlaza, njengoko ii-polyphenols ezinjenge-flavanols kunye ne-procyanidin zine-antioxidant, anti-inflammatory kunye neuroprotective ^[30] . Ukuba ngumthombo obalaseleyo wentsimbi, iilentile zinceda ukulwa nokudinwa ngokunjalo. Imbotyi inceda ekwakheni izihlunu nakwiiseli kwaye ilungile kubafazi abakhulelweyo. Yenza umsebenzi we-electrolyte emzimbeni wakho kwaye yonyuse amanqanaba akho emandla nawo ^[31] .

Nangona kunjalo, kunqande ukusebenzisa ukubetha ngobuninzi njengoko kunokubangela ukungonwabi esiswini.

Fumana ukuqonda okunzulu kwefayile ye- iintlobo kunye nezibonelelo zezempilo zeelentile .

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