12 Ihe ebube magburu onwe ya nke Black Gram (Urad Dal) Maka Health

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Black gram, nke a makwaara dị ka urad dal, bụ otu n'ime lentil ndị a na-ahụkarị na kichin India ọ bụla. A na-eji ya esi nri nri dị iche iche dị ka dosa, vada na papad mana a na-ejikarị ya eme dal. Black gram nwere ọtụtụ uru ahụike sitere na imezi mgbaze maka ịhazi ogo shuga shuga na-ejikwa ha na ọgwụ Ayurvedic.

A na-amakwa gram ojii site na aha dịka lentil ojii na agwa mpe. Lentil a ama ama nke na ọ na-abụ akụkụ dị oke mkpa nke nri dị iche iche ma ọ bụrụ na a na-a ,ụ ya kwa ụbọchị, ọ nwere mmetụta dị mma na ahụike gị.

Uru Nri Nke Black Gram Ma obu Urad Dal

100 grams nke gram ojii nwere 343 kcal nke ike. Ha nwekwara

• 22.86 gram protein
• 60 grams na-edozi ahụ
• 1.43 grams ngụkọta abụba (abụba)
• 28.6 gram ngụkọta nri nri
• 2,86 grams shuga
• 171 miligram calcium
• Igwe milligram 7,71
• Sodium dị milligram 43

Inwe ọgaranya na protein na ihe ndị ọzọ dị mkpa, gram ojii, na-abara ahụ uru n'ọtụtụ ụzọ.

Gịnị bụ Health Uru Black Gram

1. Enwekwu ume

Black gram ịbụ ọgaranya iron na protein na-eme dị ka ihe magburu onwe ike booster na-emekwa ka gị ahu n'ọrụ. Iron bụ isi ịnweta nke na - enyere aka n'ịmepụta mkpụrụ ndụ ọbara uhie nke na - eme ka ikuku oxygen na - agawanye n'akụkụ akụkụ ahụ dị iche iche, si otú a na - abawanye ume ma na - agbada ike ọgwụgwụ. ^[1] .

2. Na-akwalite ahụike obi

Black gram na-enyere aka n'ịkwalite ahụike obi n'ihi ọnụnọ nke magnesium, fiber, folate na potassium. Eriri nri bụ ụzọ dị mma iji chịkwaa ọkwa cholesterol gị ma gbochie atherosclerosis, ^[abụọ] mgbe magnesium na-enyere aka na mgbasa ọbara na potassium dị ka vasodilator site na iweda erughị ala n'ime arịa ọbara na akwara. Na mgbakwunye, e jikọtara folate na iwelata ihe egwu nke ọrịa obi ^[3] .

3. Mma mgbaze

Black gram nwere ezigbo ego nke eriri nri nke a maara iji melite mgbaze gị ma na-enye aka n'ịzụlite stool, si otú a gbochie afọ ntachi ^[4] . Ọ bụrụ na ị na-arịa ọrịa metụtara afọ dịka afọ ntachi, afọ ọsịsa, cramps ma ọ bụ bloating na-etinye gram ojii na nri gị.

àkwá quail na-erite uru nye mmadụ

4. Na-akwalite ahụike anụahụ

A na-ahụta gram ojii dịka nri na-emebi emebi n'ihi na ọ bara ọgaranya na mineral nke nwere ike igbochi ịka nká. Dika gram ojii bara ọgaranya na ígwè, ọ ga - enyere aka n'ịbawanye ọbara oxygenated na sel, si otu a na - enye akpụkpọ na - enwu enwu na - enwu gbaa na - eme ka akpụkpọ gị ghara inwe ntụpọ ma belata mgbaàmà nke ihe otutu ^[5] .

5. Na-ebelata ihe mgbu na mbufụt

Kemgbe oge ochie, ejirila gram ojii na ọgwụ ndị Ayurvedic iji belata ihe mgbu na mbufụt. Ọnụnọ nke antioxidants na gram ojii ka a maara iji belata ihe mgbu na mbufụt n’ahụ ^[6] . Naanị itinye pasta nke gram ojii na nkwonkwo akwara na akwara nwere ike iweta ahụ efe ozugbo.

6. Na-egbochi okwute okwute

Black gram bụ mamịrị mamiri nke pụtara na ọ na-akpali mmamịrị ma nke a na - enyere aka n'ịchụpụ nsị, uric acid, oke abụba, oke mmiri na ngafe calcium echekwara na akụrụ. Nke a na-enye aka igbochi nkume akụrụ site na mbụ.

7. Na-akwalite uto ntutu

Black gram bara ọgaranya na mineral nke nwere ike inye aka jikwaa ntutu na ntutu isi ma weghachite ntutu nke ntutu. Ọ na-eme dị ka ihe dị ukwuu maka ntutu gị ma nye ya ọdịdị na-egbuke egbuke. Naanị itinye pasta nke gram ojii na ntutu gị ga-eme ihe a.

8. Na-ejikwa ọria mamịrị

Dị ka gram ojii bara ọgaranya na eriri nri, ọ na-edozi oke nri ndị akụkụ ahụ na-agbari nri na-etinye. N'ihi ya, ọ na - enyere aka n'ịdịgide shuga na ọkwa glucose, si otú ahụ na - eme ka ọrịa shuga gị dịkwuo mfe ^[7] . Ọ bụrụ na ị bụ onye ọrịa mamịrị, tinye gram ojii n'ime nri gị iji gbochie nkọ n'ọbara shuga dị n'ọbara.

9. Mma ahụ ike

Black gram bụ ezigbo ihe na-enye calcium na-eme ka ọkpụkpụ ịnweta njupụta. Calcium bụ ihe dị mkpa ịnweta nke na-eme ka ọkpụkpụ gị sie ike ma gbochie mbibi nke ọkpụkpụ ^[8] . Iri ya kwa ụbọchị ga-egbochi nsogbu metụtara ọkpụkpụ gụnyere osteoporosis ma nyere aka n'ịkwado ahụike ọkpụkpụ.

10. Na-eme ka usoro ụjọ sie ike

You mara na inwe gram ojii nwere ike inyere aka n'ịkwalite ọrụ ọgụgụ isi? Ọ na - ewusi sistem ahụ na - ewusi ike ma na - enyere aka ịnagide nsogbu metụtara akwara dịka ọrịa ịrịa ọrịa, isi ihe na adịghị ike ncheta. Ejila gram ojii na ọgwụ Ayurvedic maka ịgwọ ọrịa mkpọnwụ akụkụ, ahụ mkpọnwụ ihu, ahụ erughị ala, wdg.

11. Na-eme akwara

A maara protein bara ụba dị na gram ojii iji meziwanye ahụ ike site na ịzụlite na iwusi anụ ahụ ike nke ahụ ike ^[9] . Ma ụmụ nwoke ma ụmụ nwanyị ndị na-agba mbọ ịzụlite mọzụlụ ha kwesịrị iri gram ojii kwa ụbọchị maka uto ahụ ike na inweta ume.

12. Ezigbo nwanyị dị ime

A na-ahụta gram ojii ka ọ dị ezigbo mma maka ụmụ nwanyị dị ime n'ihi uru ọ bara dị elu. N'ịbụ onye bara ọgaranya nke iron, ọ na-enyere aka na mmepụta nke hemoglobin nke na-egbochi ntụpọ nwa n'ime nwa ebu n'afọ ^[10] . Nakwa ọnụnọ nke abụba bara uru bara uru na gram ojii na-eme ka ụbụrụ nwa ebu n'afọ na-ebuwanye ibu.

Kpachara anya

Ọ bụ ezie na iri gram ojii dị mma maka ahụike, ịnwe ya karịa nwere ike ime ka uric acid dị mma maka ndị na-ata ahụhụ site na gallstones ma ọ bụ gout. O nwekwara ike ibute flatulence na ndị nwere ọrịa na-agba ume kwesịrị izere ya.

1. [1]Abbaspour, N., Hurrell, R., & Kelishadi, R. (2014). Nyochaa banyere ígwè na mkpa ọ dị maka ahụike mmadụ. Akwụkwọ akụkọ nyocha na sayensị ọgwụ: akwụkwọ akụkọ gọọmentị nke Isfahan University of Medical Sciences, 19 (2), 164-74.
2. [abụọ]Agba aja, L., Rosner, B., Willett, W. W., & Sacks, F. M. (1999). Cholesterol-na-agbadata mmetụta nke eriri nri: meta-analysis. Akwụkwọ bụ American Journal of Clinical Nutrition, 69 (1), 30-42.
3. [3]Li, Y., Huang, T., Zheng, Y., Muka, T., Troup, J., & Hu, F. B. (2016). Folic Acid Supplement and Risk of Cardiovascular Diseases: Meta-Analysis nke Randomized Control Trials. Akwụkwọ akụkọ nke American Heart Association, 5 (8), e003768.
4. [4]Grundy, M. M.-L., Edwards, C.H, Mackie, A. R., Gidley, M. J., Butterworth, P. J., & Ellis, P. R. (2016). Nyochaa usoro nke eriri nri na ihe ọ pụtara maka bioaccessibility macronutrient, mgbaze na metabolism nke afọ. Akwụkwọ akụkọ British Journal of Nutrition, 116 (05), 816-833.
5. [5]Wright, J. A., Richards, T., & Srai, S.K S. (2014). Ọrụ nke iron na akpụkpọ na ọnya ọnya na-agwọ ọrịa. N'ihu ihu na Pharmacology, 5.
6. [6]Rajagopal, V., Pushpan, C. K., & Antony, H. (2017). Mmetụta na-atụnyere nke gram ịnyịnya na gram ojii na ndị ogbugbo na-adịghị mma na ọnọdụ antioxidant. Akwụkwọ akụkọ ihe oriri na ọgwụ ọjọọ, 25 (4), 845-853.
7. [7]Kaline, K., Bornstein, S., Bergmann, A., Hauner, H., & Schwarz, P. (2007). Mkpa na Mmetụta nke Fiber Dietary na Mgbochi Ọrịa Shuga na Ntụle Pụrụ Iche nke Ngwaahịa Mkpụrụ. Nchọpụta Hormone na Metabolic, 39 (9), 687-693.
8. [8]Tai, V., Leung, W., Gray, A., Reid, I. R., & Bolland, M. J. (2015). Nri calcium na ọkpụkpụ ịnweta ọkpụkpụ: nyocha nyocha na meta-analysis. BMJ, h4183.
9. [9]Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Oge protein na mmetụta ya na hypertrophy muscular na ike na ndị mmadụ n'otu n'otu na-etinye ọzụzụ dị arọ. Akwụkwọ akụkọ nke International Society of Sports Nutrition, 9 (1), 54.
10. [10]Molloy, A. M., Einri, C. N., Jain, D., Laird, E., Fan, R., Wang, Y.,… Mills, J. L. (2014). Ọnọdụ iron dị ala ọ bụ ihe dị ize ndụ maka ntụpọ neural tube? Omumu omumu omumu Nkebi nke A: Clinical and Molecular Teratology, 100 (2), 100-106.

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