16 REDIRỊBA HEALTH URU GREEN GRAM (MUNG AGWA) - PAMPEREDPEOPLENY.COM

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Oriri na-edozi ahụ Nutrition oi-Amritha K Site Amritha K. na Machị 15, 2019

Green gram, nke a na-akpọkwa agwa, abụghị ndị mba ọzọ na mba South Asia, ọkachasị India. Ọ dịkarịa ala otu oge na ndụ gị, ị ga-eri efere nwere naanị dal na ya. Ọ bụ ezie na legume ahụ dị ọhụrụ na ala ọzọ, ọ bụ akụkụ nke nri Ayurvedic ọdịnala na India ruo ọtụtụ puku afọ ^[1] . Echere dị ka otu n'ime nri a kacha hụ n'anya na India, a na-eji gram akwụkwọ ndụ akwụkwọ ndụ eme ihe kemgbe 1,500 B.C.

Green gram bụ otu n’ime ụzọ kachasị mma nke protein sitere na osisi ma nwee ọrụ ndị metụtara ndụ gụnyere antioxidant, antimicrobial, mgbochi mkpali, ebe obibi metabolism, ọgwụ mgbochi ọrịa, antihypertensive, antidiabetic, na antitumour mmetụta. Ọ bụ isi iyi dị elu nke protein, fiber, antioxidants na phytonutrients ^[abụọ] .

Ka ọ dị ugbu a, akwụkwọ ndụ akwụkwọ ndụ gram na-arịwanye elu site na iji legume mee ihe ọ bụla site na ofe mkpọ, nri ụlọ nri na ntụ ntụ protein. A na-ahụ legume ahụ na agwa niile na-esighị esi, ụdị ntụ ntụ akpọrọ, ụdị nke peeled, mkpụrụ pulitere na dịka bekee noodles kwa. Enwere ike iri nri gram a mịrị amị, sie, sie, milled na n'ụdị ntụ ọka.

Ikike nri dị elu nke gram na-eme ka ọ baa uru n'ọgụ a na-alụso ọtụtụ ọrịa na-adịghị ala ala, ọrịa metụtara afọ yana ọrịa obi, kansa, ọrịa shuga na oke ibu. Emeela nchọpụta dị iche iche na nyocha uru ahụike sitere na mkpo ahụ wee kwuo na ọ na-enyere aka igbochi mmalite nke ọrịa na-adịghị ala ala yana ịbelata mbufụt, yana uru ndị ọzọ dị iche iche. ^[3] . Gụkwuo ịmatakwu uru, nri, Ezi ntụziaka na ihe ndị ọzọ gbasara gram akwụkwọ ndụ akwụkwọ ndụ na-adọrọ mmasị.

Nri oriri na-edozi ahụ nke Green gram

100 grams nke legume nwere ume 105 nke ume. Ha nwere abụba 0.38, milligrams 0,164 thiamine, 0,061 milligram riboflavin, 0,577 milligram niacin, 0,41 milligramms pantothenic acid, 0,067 milligram vitamin B6, 0,15 milligramms E, 0,298 milligram manganese na 0.84 milligramms zinc.

Ndị ọzọ na-edozi ahụ dị na gram akwụkwọ ndụ akwụkwọ ndụ dị ka ndị a ^[4] :

62.62 gram carbohydrates
6.6 gram shuga
16.3 gram nke eriri nri
1.15 gram abụba
23,86 grams protein
Milligram 2,251 nke niacin (B3)
1.91 milligram pantothenic acid (B5)
625 microgram ị na-atụgharị (B9)
Milimita 4,8 vitamin C
9 microgram vitamin K
132 mg nke calcium
Igwe milligram 6,74
Magnesium miligram 189
1.035 manganese
367 miligram phosphorus
Mbadamba 1246
Milligrams 2,68

Health Uru Green Gram

Site na inye aka na mbenata ibu na ịlụ ọgụ banyere oke ibu, iri nri gram nwere ike ịba uru bara uru maka ahụike gị. Lelee plethora nke uru ndị nwere ezigbo ahụ ike.

1. Mbelata ọbara mgbali

Ọgaranya na nri, a na-ekwupụta gram akwụkwọ ndụ akwụkwọ ndụ nwere ikike ịbelata mmalite nke ọrịa obi na ọbara mgbali elu. E gosipụtara ihe ndị sitere na legume na-ebelata ogo nke systolic, dị ka ihe ndị na-emegide antihypertensive nke gram green na-enyere aka n'ibelata nkwụsị nke arịa ọbara nke na-eme ka ọbara mgbali elu na-arị elu. Ọ bụ ọnụọgụ dị elu nke iberibe protein mara dị ka peptides, nke enwere ike ị nweta uru a ^[5] .

2. Na-eme ka ọgụ ghara ịna adị

Green gram bụ ezigbo ihe na-enye phytonutrients, nke nwere mgbochi mkpali na antimicrobial Njirimara. Ha na - enyere aka imeziwanye ọgụ gị ma na - alụ ọgụ megide nje ndị na - emerụ ahụ, oyi, nje, mgbakasị, rashes wdg. Legsọ ahụ na-emekwa ka mgbochi gị na-adịghị mma, na-echebe ahụ gị pụọ na ihe ndị na-emerụ ahụ ^[6] .

3. Na-egbochi ọrịa obi

Nnyocha e mere banyere mmetụta nke gram akwụkwọ ndụ akwụkwọ ndụ iji meziwanye ahụike obi mmadụ gosipụtara na ịmị mkpụrụ ọka na-achịkwa mgbe niile nwere ike belata ọkwa kọlesterol dị njọ. Ọ na - enyere aka n'ịhazi ogo nke kọlestrọl site na iwepu ihe ndị nwere onwe ha, na - ebelata mbufụt ma mezie mmebi nke butechara arịa ọbara. Ngwongwo antioxidant nke legume na-enyere aka igbochi mmalite nke ọrịa strok na nkụchi obi nke LDL cholesterols oxidized kpatara. Green gram na-enye aka n’ime ka mgbasa ọbara gbasaa site na ihicha akwara ^[7] .

4. Na-egbochi ọrịa kansa

Ọnụ ọgụgụ dị ukwuu nke oligosaccharides na polyphenols (amino acids) nke dị na gram akwụkwọ ndụ akwụkwọ ndụ na-enyere aka igbochi mmalite nke kansa. N'otu aka ahụ, ngwongwo antioxidant nke mung bekee bara uru na ichedo ahụ gị na mbibi DNA na mgbanwe mkpụrụ ndụ dị egwu. A na-ekwusikwa ike ịnweta antitumour Njirimara. Flavonoids vitexin na isovitexin nwere ikike nbibi na-enweghị onwe ha, nke na-enye aka n'ibelata nrụgide oxidative nke nwere ike ibute mmepe nke kansa ^[8] .

akwụkwọ nri kacha mma maka nkịta

5. Na-enyere aka n’ibu ọnwụ

Mkpụrụ protein na fiber na ọdịnaya dị ukwuu na mung na-eme ka satiety na-abawanye, si otú ahụ na-eme ka ị nwee afọ ojuju. Nke a ga - eme ka mmadụ kwụsị ikwusi nri na adịghị mma nke ọma mgbe niile, na - ebute ọnwụ. Ọ na - eme ka hormone a na - akpọ cholecystokinin dịkwuo elu ma nwee ike inye aka n'ịlụso oke ibu ọgụ ^[9] .

6. Mbelata mgbaàmà PMS

B vitamin dị na gram green dị ka vitamin B6 na folate na-arụ ọrụ dị mkpa n'ịchịkwa mgbanwe nke homonụ, na ijikwa mgbaàmà siri ike metụtara PMS. Vitamin B, folate na magnesium nwere ike inye aka belata ihe mgbu na ogo metụtara PMS, dị ka ijikwa mkpagide, isi ọwụwa, ngbanwe ọnọdụ, ike ọgwụgwụ na mgbu ahụ ike. ^[10] .

7. Na-egbochi ọrịa shuga nke ụdị 2

A na-ekwenye na Green gram nwere mmetụta antidiabetic, nke bara uru na igbochi mmalite ọrịa shuga (ụdị 2). Nnyocha e mere na mmetụta ahụ gosiri na mkpo ahụ nwere ike inye aka n'ibelata ogo glucose ọbara, plasma C-peptide, cholesterol zuru ezu, glucagon, na triglyceride. Ọ na - enyere aka na imeziwanye glukos yana ịzaghachi insulin ^{iri na otu} .

8. Mma mgbaze

Ọ dị mfe igwu ala, mkpo ahụ bara ezigbo uru na-enyere usoro mgbaze aka. Green gram na-enyekwa aka n'ịgbacha ahụ gị n'ihi ọdịnaya nke fiber. Ọ na - enyere aka igbochi mgbaàmà IBS dịka afọ ntachi ^[12] .

9. Na-achịkwa metabolism

Dịka e kwuru na mbụ, gram akwụkwọ ndụ akwụkwọ ndụ jupụtara na eriri. Ha na-enyere aka ịhazi ihe omume metabolic na ahụ gị site na ịba ụba ọnụ ọgụgụ metabolic. Eriri ahụ na - enyere aka ịbelata nri afọ na acidity ^[13] .

10. Meziwanye ike ọkpụkpụ

Green grams nwere ike inyere aka n'ịkwalite nri calcium gị, nke ga-eme ka ike gị dịkwuo mma. Mkpụrụ osisi a dị ka ihe mgbakwunye calcium sitere n'okike, mkpo ahụ nwere ike ichebe gị pụọ na mgbaji ọkpụkpụ ^[14] .

11. Na-ejide ahụ ike chịngọm

Ọgaranya na sodium, gram akwụkwọ ndụ akwụkwọ ndụ nwere ike inye aka mee ka ahụike nke goms gị na ezé gị (ọdịnaya calcium) bara ụba. Consumptionụkarị grama akwụkwọ ndụ akwụkwọ ndụ nwere ike igbochi nsogbu chịngọm dị ka chịngọm ọgbụgba, ụfụ, ọbara ọbara, isi ísì na adịghị ike ^{iri na ise} .

12. Meziwanye uche

Ọdịnaya nke iron dị na gram akwụkwọ ndụ akwụkwọ ndụ na-enye aka na usoro nke iburu oxygen n'ọbara yana ịnye ọbara n'akụkụ niile na anụ ahụ. Ọ bara uru maka ndị nwere nsogbu ịta ahụhụ na ncheta na-adịghị ike, ebe ọdịnaya iron na-arụ ọrụ iji hụ na ikuku oxygen na-enye ụbụrụ gị nke ọma. Nke a na - enyere aka ime ka elekwasị anya mmadụ na ncheta ^[16] .

13. Na-edozi ahụ ike anya

Ejiri vitamin C, na-eri gram akwụkwọ ndụ akwụkwọ ndụ nwere ike inyere gị aka imezi ahụike gị. Na-arụ ọrụ dị ka antioxidant sitere n'okike, ọ na - enyere aka ijigide mgbanwe nke retina gị ma na - echekwa anya gị pụọ na mmebi mpụga ^[17] .

14. Na-egbochi umeji

Ngwunye protein, gram akwụkwọ ndụ akwụkwọ ndụ bara uru maka ahụike nke imeju gị. Ọ na-egbochi imeju gị na mmebi ọ bụla ma hụ na ọrụ kwesịrị ekwesị nke bilirubin na biliverdin n'ime imeju. Nke a na-enyere imeju gị aka ka ọrịa jaundice emetụta ya ^[18] .

15. Mma akpụkpọ mma

A maara Green gram iji nye radiance na anụ ahụ. Ihe ọla kọpa dị na legume ahụ na-arụ ọrụ ebube site na ime ka ogo akpụkpọ gị ka mma ma nye ya ọkụ. Enwere ike iji ya dị ka mkpọpụta ihu na-ekpochapu ma na-ehicha. Ọ na - enye aka na ịbelata mmalite nke wrinkles, akara afọ na ahịrị afọ na - enye anụ gị ahụ ọkụ ^[19] .

16. Mee ka ntutu dị mma

Dịka e kwuru na mbụ, ọla kọpa dị na gram akwụkwọ ndụ akwụkwọ ndụ na-enyere aka mee ka ahụ dị gị mma ma na-enye ntutu gị ntutu. Enwere ike itinye ya n'ụdị nkpuchi ntutu iji nweta ntutu na-egbu maramara, ogologo, siri ike ma sie ike ^{[iri abụọ]} .

Healthy Green gram Ezi ntụziaka

1. Green gram waffles

Efrata ^{[iri abụọ na otu]}

1 cup green gram na akpụkpọ
& frac12 tbsp esi ike chillies na-acha akwụkwọ ndụ akwụkwọ ndụ
2 tbsp gbutu ahihia fenugreek
2 tsp Bengal gram ntụ ọka
mbu nke ọgbakọetida
& frac14 tsp mkpụrụ nnu
& frac12 tsp mmanụ maka ite mmanụ
nnu nụrụ ụtọ

Ntụziaka

Saa na sook gram na-acha akwụkwọ ndụ na mmiri zuru oke n'ime nnukwu efere maka awa 3.
Igbapu mmiri nke ọma.
Ikpokọta gram na-acha akwụkwọ ndụ na akwụkwọ ndụ akwụkwọ ndụ na & frac12 iko mmiri na igwekota.
Gwakọta ruo mgbe ọ ga-abụ ngwakọta na-atọ ụtọ.
Nyefee ngwakọta n'ime nnukwu efere miri emi, tinye ihe niile fọdụrụnụ ma jikọta ya nke ọma.
Ghichaa ígwè waffle na-ekpo ọkụ na obere mmanụ.
Wunye mgwakota agwa n'ime ya ma sie nri rue nkeji abuo na ato.
Chere ruo mgbe waffles na-acha aja aja na agba.

2. Green gram salad

Efrata

1 iko esie ya gram
1 obere yabasị, gbanwere
1 obere tomato, bee
ọkara nke 1 obere kukumba, chopped
ọkara nke 1 obere karọt, grated
2 tbsp kpoo coriander
2 tbsp Mint epupụta
nnu na ose nụrụ ụtọ
& frac12 lemon

Ntụziaka

Tinye ihe oriri niile ma jikọta ya.
Ghichaa ihe ọ lemonụ lemonụ lemon na n'elu.

Mkpachapụ anya

Green gram adịghị akpata ma ọ bụ na-akpalite mmetụta ndị na-adịghị mma. Agbanyeghị, ụfọdụ akụrụngwa dị na legume ahụ nwere ike imerụ ụfọdụ ndị ahụ ^[22] , ^{[2. 3]} .

N'ihi ọnụnọ nke oxalates, ndị mmadụ nwere nsogbu akụrụ na eriri afọ kwesịrị izere na-eri akwụkwọ ndụ akwụkwọ ndụ.
O nwere ike igbochi absorption nke calcium n'ime ahụ.
Consumption consumptionụbiga ahịhịa akwụkwọ ndụ akwụkwọ ndụ gabigara ókè nwere ike ịkpata obi mgbakasị, afọ ọsịsa na afọ ọsịsa.
Iri gram akwụkwọ ndụ akwụkwọ ndụ naanị ya ruo ogologo oge nwere ike ibute mmepe mgbu mgbu n'ụkwụ, obere azụ, ọrịa na-agbari nri na ọrịa na-adịghị ala ala.
Ndị mmadụ n'otu n'otu nwere ụkọ ihe yiny ga-enweta goms fụrụ akpụ, perleche, wdg.
Womenmụ nwanyị dị ime, ndị okenye na ụmụaka nwere obere ọgụ ekwesịghị iri gram green.

Lelee Nkọwa Akwụkwọ

[1]Chavan, U. D., Chavan, JK, & Kadam, S. S. (1988). Mmetụta gbaa ụka na protein na-edozi ahụ na vitro protein digestibility nke sorghum, gram green na sorghum ‐ green gram blends. Akwụkwọ nke Science Science, 53 (5), 1574-1575.
[abụọ]Shanker, A. K., Djanaguiraman, M., Sudhagar, R., Chandrashekar, C. N., & Pathmanabhan, G. (2004). Nzaghachi antioxidative dị iche iche nke ascorbate glutathione way enzymes na metabolites na chromium iche nrụgide na gram green (Vigna radiata (L.) R. Wilczek. Cv CO 4) mgbọrọgwụ. Sayensị Osisi, 166 (4), 1035-1043.
[3]Aykroyd, W. R., Doughty, J., & Walker, A. F. (1982). Mkpụrụ osisi na nri mmadụ (Vol. 20). Nri & Ọrụ Ugbo.
[4]Chavan, U. D., Chavan, JK, & Kadam, S. S. (1988). Mmetụta gbaa ụka na protein na-edozi ahụ na vitro protein digestibility nke sorghum, gram green na sorghum ‐ green gram blends. Akwụkwọ nke Science Science, 53 (5), 1574-1575.
[5]Morisky, D. E., Levine, D. M., Green, L. W., Shapiro, S., Russell, R. P., & Smith, C. R. (1983). Nchịkọta ọbara mgbali afọ ise na ọnwụ na-eso agụmakwụkwọ ahụike maka ndị ọrịa hypertensive. Akwụkwọ akụkọ America nke Ahụike Ọha, 73 (2), 153-162.
[6]Misra, A., Kumar, R., Mishra, V., Chaudhari, B. P., Raisuddin, S., Das, M., & Dwivedi, P. D. (2011). Nwere ike allergens nke green gram (Vigna radiata L. Millsp) amata dị ka ndị òtù nke cupin superfamily na mkpụrụ albumin. Ahụike Ahụike & Ahụike Ahụike, 41 (8), 1157-1168.
[7]Hithamani, G., & Srinivasan, K. (2014). Bioaccessibility nke polyphenols sitere na ọka wit (Triticum aestivum), sorghum (Sorghum bicolor), gram green (Vigna radiata), na chickpea (Cicer arietinum) dịka nhazi usoro nri ụlọ. Akwụkwọ akụkọ nke akọ na nri na kemịkal, 62 (46), 11170-11179.
[8]Ramesh, C.K., Rehman, A., Prabhakar, B. T., Vijay Avin, B. R., & Aditya Rao, S. J. (2011). Ike nke antioxidant na-epulite vs. mkpụrụ nke Vigna radiata na Macrotyloma uniflorum. J Appl Ọgwụ Sci, 1 (7), 99-110.
[9]Mgbakwunye, R. N., Kadam, S. S., Salunkhe, D. K., & Luh, B. S. (1986). Chemistry na teknụzụ nke gram akwụkwọ ndụ akwụkwọ ndụ (Vigna radiata [L.] Wilczek). Nyocha dị oke egwu na Science Science & Nutrition, 25 (1), 73-105.
[10]Bell, R. W., McLay, L., Plaskett, D., Dell, B., & Loneragan, J. F. (1990). Esịtidem boron chọrọ nke gram akwụkwọ ndụ akwụkwọ ndụ (Vigna radiata). Na Osisi Nutrition-Physiology na Ngwa (p. 275-280). Mmiri, Dordrecht.
iri na otuVikram, A., & Hamzehzarghani, H. (2008). Mmetụta nke nje bacteria na-edozi solubilizing na ntinye na ntinye nke greengram (Vigna radiata L. Wilczek). Ntọala J Microbiol, 3 (2), 62-72.
[12]Nair, R. M., Yang, R. Y., Easdown, W. J., Thavarajah, D., Thavarajah, P., Hughes, J. D. A., & Keatinge, J. D. H. (2013). Biofortification nke mungbean (Vigna radiata) dika nri zuru oke iji mee ka ahụike mmadụ. Akwụkwọ akụkọ nke Science of Food and Agriculture, 93 (8), 1805-1813.
[13]Bido, M. A., & Singh, J. K. (2009). Mmetụta nke bioferizer na ọmụmụ ọmụmụ na uto, mkpụrụ na mwepụ nke greengram (Vigna radiata) n'okpuru ọnọdụ Kashmir. Akwụkwọ bụ Indian Journal of Sciences Agricultural, 79 (5), 388-390.
[14]Shah, S. A., Zeb, A., Masood, T., Noreen, N., Abbas, S. J., Samiullah, M., ... & Muhammad, A. (2011). Mmetụta nke ịhapụ oge na biochemical na ekwukwa n'akwụkwọ àgwà nke Mungbean iche. Akwụkwọ akụkọ Africa nke nyocha ugbo, 6 (22), 5091-5098.
iri na iseMazur, W. M., Duke, J. A., Wähälä, K., Rasku, S., & Adlercreutz, H. (1998). Isoflavonoids na lignans na mkpo: nri na ahụike na ụmụ mmadụ. Akwụkwọ bụ Nutritional Biochemistry, 9 (4), 193-200.
[16]Sindhu, S. S., Gupta, S. K., & Dadarwal, K. R. (1999). Mmetụta antagonistic nke Pseudomonas spp. on pathogenic dịkwa ka usoro ha na nkwalite nke uto nke green gram (Vigna radiata). Usoro ndu na ala nke ala, 29 (1), 62-68.
[17]Gupta, C., & Sehgal, S. (1991). Mmepe, nnabata na uru ekwesiri ịkọwapụ ihe. Nri osisi maka nri mmadụ, 41 (2), 107-116.
[18]Gupta, C., & Sehgal, S. (1991). Mmepe, nnabata na uru ekwesiri ịkọwapụ ihe. Nri osisi maka nri mmadụ, 41 (2), 107-116.
[19]Kakati, P., Deka, S. C., Kotoki, D., & Saikia, S. (2010). Mmetụta nke usoro ọdịnala nke nhazi na ihe ndị na-edozi ahụ na ụfọdụ ihe ndị na-edozi ahụ na-emepụta ihe ọkụkụ ọhụrụ mepụtara nke gram green [Vigna radiata (L.) Wilezek] na gram ojii [Vigna mungo (L.) Hepper] nke Assam, India. Akwụkwọ bụ International Research Research Journal, 17 (2), 377-384.
[iri abụọ]Masakorala, K., Yao, J., Chandankere, R., Yuan, H., Liu, H., Yu, C., & Cai, M. (2013). Mmetụta nke mmanụ mmanụ hydrocarbon emetọla na germination, metabolism na mmalite mbido nke gram green, Vigna radiata L. Bulletin nke mmetọ gburugburu ebe obibi na toxicology, 91 (2), 224-230.
[iri abụọ na otu]Ezi ntụziaka Swathi. (nd). Ntụziaka Green Ọnwa Dal [Blog post]. Weghachiri na https://www.indianhealthyrecipes.com/green-gram-curry-mung-bean-curry/
[22]Tabasum, A., Saleem, M., & Aziz, I. (2010). Mgbanwe nke mkpụrụ ndụ ihe nketa, mkpakọrịta omume na nyocha ụzọ nke mkpụrụ na mkpụrụ mkpụrụ na mungbean (Vigna radiata (L.) Wilczek). Ezigbo J. Bot, 42 (6), 3915-3924.
[2. 3]Baskaran, L., Ganesh, K. S., Chidambaram, A. L. A., & Sundaramoorthy, P. (2009). Ndozi shuga na-ebibi ala na nsonaazụ ya nke gram na-acha akwụkwọ ndụ (Vigna radiata L.). Botany Nnyocha International, 2 (2), 131-135.