12 URU BENGAL GRAM (BLACK CHANA MA Ọ BỤ GARBANZO BEANS) MAKA AHỤ IKE

N'ihi Ndenye mata Denye aha Ugbu a

Hypertrophic Cardiomyopathy: Mgbaàmà, Ihe Kpatara Ihe, Ọgwụgwọ na Mgbochi Ya Lelee Nlele Maka Njikere Ntanetị KWERE ọkwa Maka Mkpesa Kwa .bọchị

Naanị Na

5 gara aga Chaitra Navratri 2021: Datebọchị, Muhurta, Iwu na Mkpa nke Ememme a
6 gara aga Hina Khan na-achachi anya na ọla kọpa Green Eye Onyunyo na egbugbere ọnụ ịgba ọtọ na-enyo enyo Nweta anya ole na ole!
8 gara aga Ugadi na Baisakhi 2021: Spruce Up Your Festive Look With Celebs-n'ike mmụọ nsọ Traditional suut
11 gara aga Horoscope kwa ụbọchị: 13 Eprel 2021

Ga-ekiri

Echefula

Ulo Ahụike Oriri na-edozi ahụ Nutrition oi-Amritha K Site Amritha K. na Mee 13, 2020

Bengal gram, nke a makwaara dị ka 'nwa chana' ma ọ bụ garbanzo agwa bụ uru dị ukwuu nke ezinụlọ chickpea. Nwere ike ịma ya dị ka chana dal, ihe na-edozi ahụ na nri ndị India. Achịcha gbara ọchịchịrị gbara ọchịchịrị bụ ụlọ nkwakọba ihe nwere ume, n'ihi nnukwu ndepụta nke uru na-edozi ahụ ọ gụnyere. A na-akpọ sayensị Cicer arietinum L., Bengal gram nke na-edozi ahụ, nwee ezigbo ekpomeekpo na isi, na-atọ ụtọ nke ukwuu ma na-agbari ngwa ngwa. [1] .

Otu n'ime mkpụrụ osisi mbụ a ga-akọ, mkpụrụ osisi Bengal gram pere mpe ma nwee mkpuchi agba aja aja. Lentil bụ odo na agba ma dị larịị n’otu akụkụ ma gbaa ya gburugburu na nke ọzọ. A na-akọkarị India, ahịhịa ahụ na India, Bangladesh, Pakistan, Iran na Mexico.

Bengal gram dị elu na eriri, zinc, calcium, protein na folate. Ọ dị obere na abụba ma na-enyere aka belata cholesterol. Ọ dịkwa mma maka ndị ọrịa na-arịa ọrịa shuga, ebe ọ nwere akara ngosi hypoglycemic dị obere [abụọ] . Ma ị astara n’ọkụ ma kpocha ya iji mee sattu ma ọ bụ gwerie ya na mpempe akwụkwọ iji mee besan, Bengal gram na-atọ ụtọ n’ụdị ọ bụla n’ime ụdị ndị a na-eme ka ahụ sie anyị ike kwa ụbọchị.

Gụọ na mara ịdị mma nke ebube Bengal gram, nke mere na ị na-eme ya otu isi nwere a nnukwu efere nke ya na gị ọzọ nri.

Uru nri bara uru nke Bengal Gram

Kalori ndị dị na Bengal gram ruru 139 kcal. 100 grams nke Bengal nwere ihe dịka

23 grams dum carbohydrate

2,8 grams ngụkọta abụba

7.1 gram protein [3]

246 milimita sodium

Calcium miligram 40

60 milligram ígwè

Jọn cena lụrụ

875 miligram potassium

20 miligram vitamin A.

Uru ahụike nke Bengal Gram

Abamuru nke ijikọta chana ojii n'ime nri gị kwa ụbọchị enweghị oke. Nnyocha dịgasị iche egosiwo na Bengal gram abaghị uru naanị n’ahụ gị kamakwa uche gị. Ka anyị mata ụfọdụ uru ahụike dị ịtụnanya nke Bengal gram nyere.

1. Agbam ume

Otu uru bara uru nke Bengal gram bụ ike ya ịkwalite ume zuru oke na ahụ gị. Akụ bara ụba nke ndị na-edozi na Bengal gram na-enyere aka ime ka ike gị dị elu. Amino acid Methionine dị na Bengal gram na - emezi sel nke na - enwe mmetụta na - eme ka ike nweta ume. Ngwurugwu ahụ na-eme ka ahụ gị dịkwuo ike, na-eme ka ọrụ gị dum dịkwuo mma [4] .

2. Na-egbochi ọria mamịrị

Mkpụrụ osisi nke ezinụlọ chickpea maara nke ọma na ha nwere ezigbo eriri. Nnyocha egosiwo mmetụta nri nri bara ụba nwere ike inwe na ndị nwere ọrịa shuga, ọkachasị pịnye 1 na ụdị nke abụọ. [5] .

3. Mma mgbaze

Ihe fiber na Bengal gram na-enyere aka melite usoro nsị gị site na imeziwanye usoro mgbaze na igbochi afọ ntachi. Iri nri nke Bengal gram mgbe niile nwere ike inye aka belata nsogbu metụtara mgbaze dị ka ịgba agbọ, afọ ọsịsa, afọ iri na nri na dyspepsia [6] . N'otu aka ahụ, ọdịnaya starch dị na Bengal gram kwekọrịtara igbochi mmalite afọ ntachi. Phytochemicals a na-akpọ saponins (anti-oxidants) na-enye aka na ihe ahụ site na ịnọgide na-enwe traktị na-edozi nri dị ọcha, ebe ọ na-ewepụ mkpofu achọghị [7] .

4. Na-agwọ anaemia

Ọdịdị dị elu nke ígwè na folate na Bengal gram na-enyere aka iwepụ ụkọ ígwè. Ọ na - enyere aka n'ịkwalite ọnụọgụ haemoglobin yana bara oke uru n'oge ime ime, lactation na ịhụ nsọ [8] [9] .

5. Mma ahụ ike

Bengal gram nwere ezigbo ọdịnaya nke calcium, nke nwere ike inye aka mee ka ahụike gị dị mma. Ọnụ ọgụgụ nke calcium na legume bara uru maka iwuli yana ịkwalite ahụike ọkpụkpụ gị [10] . Tinyere nke a, nkeji ma ezigbo calcium na phosphate na-emeziwanye usoro ụlọ nke matriki ọkpụkpụ na vitamin na-enyere aka na absorption nke calcium iri na otu .

6. Na-achịkwa ọbara mgbali elu

A na-ekwusi ike na sodium dị ala yana ọtụtụ potassium na-enwe ezigbo mmetụta na ịnọgide na-enwe na ịhazi ọbara mgbali gị [12] . Akụkụ sodium na-ejigide ọdịnaya mmiri dị na ahụ gị nke nwere ike ibute ọgbụgba na ọkwa ọbara mgbali. Nke ahụ bụ ebe potassium na-abịa egwu site na mbenata mmetụta ọjọọ nke sodium.

7. Meziwanye ihe omuma

Mkpụrụ osisi na-adịkarị na choline, nke nwere ike ịzụ mkpụrụ ndụ akwara gị, yana inye aka, belata nrụgide. Oriri nke Bengal gram kwa oge nwere ike inye aka mee ka ụbụrụ gị rụọ ọrụ dị ka ebe nchekwa na mmụta [13] .

8. Mma obi ike

Bengal gram bara ọgaranya na fiber, potassium na vitamin C, nke na-arụ ọrụ dị mkpa iji melite ahụike obi gị. Tinyere nke a, magnesium na ọdịnaya folate dị na mkpo na-acha aja aja gbara ọchịchịrị na-eme ka akwara ọbara sie ike ma belata ọkwa kọlesterol dị njọ. Gụnye mkpo a dị ịtụnanya na nri gị iji zere nsogbu na nsogbu nke obi [14] .

9. Na-egbochi ọrịa kansa

Ihe selenium dị na Bengal gram bara uru na igbochi mgbasa nke ọrịa kansa na-akpata ahụ gị. Nchịkọta ahụ na-edozi ogige dị ka ihe ndị na-enweghị onwe ha ma gbochie mmalite nke mbufụt na uto tumo. Ihe ị na-eme na Bengal gram na-enyekwa aka na nke a site na igbochi ịba ụba na mgbasa nke mkpụrụ ndụ kansa [iri na ise] .

afo abụba na-ere ọkụ mmega na foto

10. Na-enyere aka na ọnwụ na njikwa & njikwa

Ubara nke fiber na Bengal gram bụ ihe enyemaka dị mma maka enyemaka maka ọnwụ. Eriri ahụ na-ejide mmetụta nke afọ ojuju, si otú a na-achịkwa agụụ gị. Ngwurugwu bụ ihe na-enye protein, na-enyere gị aka na usoro nchịkwa dị irè [16] .

11. Balance etoju nke ụmụ nwanyị

A na-ahụ phytonutrients ya bụ phytoestrogens (homonụ osisi) na saponins (anti-oxidants) n'ọtụtụ bara uru na Bengal gram. Ndị a na-enyere aka belata enyemaka nke ọrịa ara ure. Ọ na-akwado ogo ọbara nke estrogen na-enyere aka ichebe osteoporosis. Bengal gram na-agbanwe mgbanwe ọnọdụ dị iche iche n'oge nsọ nwanyị na post-menopausal na ụmụ nwanyị. E kwuru na ọ ga-ebelata ahụ mgbu na mgbu [17] .

12. Na-ehichapụ okwute na eriri afo

Mmetụta mamịrị nke Bengal gram na-eme ka ọ baa uru maka mkpochapụ nkume e hiwere na eriri afọ na akụrụ. Consumption consumptionụ ihe ọgalụ canụ nke Bengal gram mgbe niile nwere ike inyere gị aka iwepụ okwute gị [18] .

Ayszọ ndị ga-eri Bengal gram

E nwere ọtụtụ ụzọ iji nweta uru nke Bengal gram. Zọ kachasị mfe iji rie gram Bengal bụ site na esi esi. Hezọ kachasị mma iji rie ya bụ site na ịakingụ gram na mmiri n'abali ma ọ bụ ruo ọtụtụ awa n'ihi na ọ naghị efunahụ uru ahụike ya na usoro ahụ. E nwekwara ike beara n’ọkụ ma obu ghee ya.

Bengal Gram Ezi ntụziaka

Ọ bụ ihe a na-ahụkarị maka mmadụ niile ịwụli na nkwubi okwu na nri dị mma anaghị atọ ụtọ mgbe niile. Ma, nke a bụ nri ụtọ na ahụike dị mma nke Bengal gram maka ị ga-etinye n'ime. Lelee!