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Ulo Ahụike Oriri na-edozi ahụ Nutrition oi-Amritha K Site Amritha K. na Machị 19, 2019

Pulses, nke a na-akpọkwa mkpo ọka, bụ mkpụrụ osisi a na-eri eri na ezinụlọ mkpo. Ha na etolite na pọd ma nwee nha, udi na agba di iche-iche ma nwekwa protein, faiba na vitamin di iche-iche, ma nye gi amino acid achọrọ gi na arụ ọrụ gi. Pulụ mkpụrụ osisi nwere ike ibuli ogo nri gị dị elu n'ihi saponins, phytochemicals na tannins nwere antioxidant na anticarcinogenic Njirimara ^[1] . Ọ dị mma maka ọrịa celiac, afọ ntachi na oke ibu. A dụrụ ụmụ nwanyị dị ime ume ka ha rie mkpụrụ osisi n'ihi oke nke folate na iron nke achọrọ n'oge na mgbe a tụụrụ ime ^[abụọ] .

N'ọtụtụ ụdị pulses, ụdị ọ bụla nwere ike ịba uru n'ahụ gị na-atụle na ị na-eri ya n'ụzọ njikwa ^[3] ^[4] . Fọdụ ụdị ụdị pulses ndị anyị nwere bụ Bengal gram, gram uhie, agwa bekee wdg.

Gụ na ịmara maka mkpụrụ osisi a na uru ya na-edozi ahụ ka ha wee tinye ya na nri gị.

1. Bengal gram

A makwaara dị ka chana ojii ma ọ bụ agwa garbanzo, Bengal gram bụ ihe na-edozi ahụ na nri ndị India. A na-akpọ sayensị dị ka Cicer arietinum L., Bengal gram nke na-edozi ahụ. Ọ bara ọgaranya na eriri, zinc, calcium, protein na folate. Uru nke itinye chana ojii n'ime nri gị kwa ụbọchị enweghị oke, n'ihi ọtụtụ uru ahụike ọ nwere ^[5] .

mmanụ ntutu na curry epupụta

Ihe ndị dị n’ime ya na-enyere mmadụ aka ibu ibu, na-egbochi ọrịa shuga, ma na-eme ka nri gbarie ala ^[6] ^[7] . Ọ bara uru n'ịchịkwa ọbara mgbali elu gị, na-eme ka arụ ọrụ uche na ahụike obi dịkwuo mma ^[8] . A na-ekwusi ike na selenium dị na Bengal gram nwere mgbochi ọrịa kansa ^[9] ikike. Ewezuga ndị a, a na-ekwusi ike iji nyere aka n'ịkwado ogo homonụ ụmụ nwanyị, wepụ akụrụ na eriri afo.

uru dị n'itinye rosewater na ihu

Mara ihe banyere ịtụnanya uru ahụike nke Bengal gram .

2. Agwa Pigeon (Red gram)

A na-akpọkarị sayensị Cajanus cajan, a na-akpọkarị pigeon peas dị ka gram uhie. E jiri ya tụnyere mkpụrụ osisi ndị ọzọ na ezinụlọ legume, peas peige bụ ezigbo protein ^[10] . Ọgaranya na mineral, legume ahụ nwere ike inye aka gbochie anaemia n'ihi afọ ojuju ya. Ọ bụ ezigbo isi mmalite nke sodium, potassium, site, zinc wdg. ^{iri na otu} . Iri peas peige nwere ike inye aka melite uto na mmepe ka ha na-enyere aka n’ịkpụ mkpụrụ ndụ, akwara, akwara na ọkpụkpụ ^[12] . Ọdịdị dị elu nke dị na pulse na-eme ka ọ dị oke irè iji melite ahụike gị ^[13] .

Agbanyeghi na legume enweghi ihe obula puru iche, ndi mmadu ndi nwere ihe ojoo na nkpuru ahihia kwesiri izere agwa ^[14] . Ọzọkwa, ịcụbiga ahụ ike na peas nwere ike ịkpata oke ịda mba.

3. Green gram (Mung agwa)

A na-akpọ sayensị dị ka Vigna radiata, gram na-acha akwụkwọ ndụ ma ọ bụ bean kachasị mma bụ protein sitere na osisi. Nnukwu protein, bean mung nwekwara ezigbo fiber, antioxidants na phytonutrients. ^{[iri na ise]} . N'ihi ọnụnọ nke eriri nri, niacin, iron, magnesium na nri ndị ọzọ dị iche iche, legume ahụ nwere uru ahụike dị iche iche sitere na mbenata ibu ruo n'ọrịa ka mma. Iri gram na-acha akwụkwọ ndụ na-enyere aka n'ibelata ọbara mgbali, igbochi ọrịa obi, ọrịa kansa, mgbaàmà PMS na ụdị ọrịa shuga abụọ ^[16] . Uzo a na - emezi ka aru na ntutu gi di nma ^[17] .

Agbanyeghị, ndị nwere akụrụ na nsogbu eriri afọ kwesịrị izere ya ^[18] . The usu nwere ike hamper na oru oma absorption nke ọma dị ka nke ọma.

Knowmatakwu : 16 Ebube Health Uru Green Gram (Mung agwa)

akwa aki oyibo mmanụ ntutu isi

4. Black gram (Office Dal)

A makwaara dị ka urad dal, a na-akpọ gram ojii dị ka Vigna mungo. N'ihi ọtụtụ uru ọ nwere, a na-eji ya na ọgwụ Ayurvedic iji meziwanye mgbaze na ịhazi ogo shuga (n'etiti ebumnuche ndị ọzọ). Eriri na-eri nri na legume na-enyere aka melite usoro mgbaze, na-ejikwa ọrịa shuga ma na-enyere aka belata nsogbu metụtara afọ dịka afọ ntachi, afọ ọsịsa, cramps ma ọ bụ bloating ^[19] . Ewezuga ihe ndị a, iri gram ojii nwere ike inyere ọkpụkpụ gị aka. Ọ nwere ike inye aka na iwusi usoro ụjọ gị ike na iwulite akwara ^{[iri abụọ]} . A na-ewere legume ahụ dị ka ihe bara uru n'oge afọ ime ^{[iri abụọ na otu]} .

Consumption consumptionụbiga gram ojii nwere ike ime ka uric acid dịkwuo elu, nke na-agaghị adị mma maka ndị mmadụ na-ata ahụhụ na gallstones ma ọ bụ gout.

Ga-esi mara ihe banyere uru dị ebube nke gram ojii .

5. Akụrụ agwa (Rajma)

A na-akpọkarị agwa dị ka rajma, a na-akpọ akụrụ akụrụ na Phaseolus vulgaris. Ọgaranya na eriri, calcium, sodium na nri ndị ọzọ dị iche iche, akụrụ akụrụ na-enyere aka na ọnwụ ọnwụ ^[22] . Eriri na akụrụngwa n'ime agwa na-eme ka ahụ ike mmadụ dịkwuo mma ^{[2. 3]} . Site n'iji agwa akụrụ, ị nwere ike ichebe onwe gị pụọ n'ihe ize ndụ nke kansa na ọrịa imeju. Ha bara uru maka imeziwanye mgbaze, ọdịdị nke ọkpụkpụ na ezé, yana maka mma anụ na ntutu. N'ihi folic acid ọdịnaya, akụrụ agwa dị oke mma maka ụmụ nwanyị dị ime. N'otu aka ahụ, ha na-enyere aka igbochi ọbara mgbali elu, na-eme ka ncheta na nhicha ahụ dị elu ^[24] .

Ọ bụ ezie na agwa akụrụ nwere uru ndị a niile, oke oriri nke akụrụ akụrụ nwere ike ibute flatulence na nfụkasị nfụkasị ụfọdụ ndị mmadụ ^[25] .

evion 400 uru maka akpụkpọ na ntutu

6. Cowpea ma obu oji Oji (Lobhia)

A na-ahụkarị sayensị aha ya bụ Vigna unguiculata, a na-ewere ntụpọ dị ka nke kachasị baa uru ma na-edozi ahụ n'ime ezinụlọ. O bu ezigbo protein, nri erimeri, iron, phosphorus na ndi ozo ^[26] . Ike nke ume na ume, na-etinye pea na-acha uhie uhie na nri gị kwa ụbọchị bara ezigbo uru maka ahụ gị. Ọ na - enyere aka ihicha cholesterol yana ịbelata ọbara mgbali gị, igbochi anaemia, yana ịchịkwa ọkwa shuga gị. ^[27] . Cowpea na-enyere aka n'ibelata ihe ize ndụ nke ọrịa cancer pancreatic ma na-ewusi anụ ahụ gị, ntutu na akwara gị ike. Ọ na-akwalikwa afọ ime ahụike. Cowpea nwekwara ike ime ka ọkpụkpụ gị sie ike ^[28] .

ọgwụgwọ maka ntutu isi na dandruff

Ọ bụ ezie na enweghi mmetụta dị egwu na legume, ịcụbiga mmanya ókè nwere ike ibute flatulence.

Ga-esi mara ihe banyere uru ahụike nke cowpea .

7. Ogwe

Na-edozi ahụ na isi iyi dị ala nke protein, a na-akpọ lentil sayensị dịka Lens culinaris. Ha bara ọgaranya na eriri, ígwè na magnesium. Ọnụnọ nke nri ndị a kwekọrọ na legume ahụ bara uru n'ịkwalite ahụike obi ^[29] . Mgbe niile lentil nwere ike inye aka igbochi mmalite nke kansa, n'ihi na polyphenol dị ka flavanol na procyanidin nwere antioxidant, mgbochi mkpali na neuroprotective. ^[30] . N'ịbụ ezigbo ụzọ nke iron, lentil na-enyere aka ịlụ ọgụ ike ọgwụgwụ. Ngwurugwu na-enyere aka n'ịzụ akwara na sel ma dị mma maka ụmụ nwanyị dị ime. Ọ na - akpali ọrụ electrolyte na ahụ gị ma na - eme ka ogo gị dị elu ^[31] .

Otú ọ dị, zere iri ihe ọkụkụ n'ọtụtụ buru ibu n'ihi na ọ nwere ike ịkpata ahụ erughị ala na afọ.

Nweta ihe omimi miri emi banyere ụdị na uru ahụike nke lentil .

Lelee Nkọwa Akwụkwọ

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[abụọ]Mudryj, A. N., Yu, N., & Aukema, H. M. (2014). Nri na ahụike na ahụ ike nke akụrụngwa. Physiology metụtara, Nutrition, na Metabolism, 39 (11), 1197-1204.
[3]Rebello, C.J., Greenway, F. L., & Finley, J. W. (2014). Mkpụrụ ọka na akụrụngwa dum: Ntụle nke uru na-edozi ahụ na ahụike. Journal of Agriculture and Food Chemistry, 62 (29), 7029-7049.
[4]Kouris-Blazos, A., & Belski, R. (2016). Uru ahụike nke mkpo na akụrụ na-elekwasị anya na lupins ndị Australia na-atọ ụtọ.Asia Pacific Journal of clinical health, 25 (1), 1-17.
[5]Biswas, R., & Chattopadhyay, A. (2017). Hypoglycemic na Hypolipidemic Mmetụta nke Watermelon (Citrullus Vulgaris) Mkpụrụ Mkpụrụ na Nwoke Albino Rats. Nnyocha ugbu a na Nutrition na Food Science Journal, 5 (3), 368-373.
[6]Kamboj, R., & Nanda, V. (2017). Ọnọdụ dị nso, profaịlụ na-edozi ahụ na uru ahụike nke mkpo – Nyocha. Nnyocha Legume-An International Journal, 41 (3), 325-332.
[7]Platel, K., & Shurpalekar, K. S. (1994) - Nkeji edemede Na-eguzogide ọgwụ starch nke nri ndị India. Nri osisi maka nri mmadụ, 45 (1), 91-95.
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