FA'IDODI 12 NA BENGAL GRAM (BLACK CHANA KO WUTAR GARBANZO) DON KIWAN LAFIYA - PAMPEREDPEOPLENY.COM

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Gida Lafiya Gina Jiki Gina Jiki oi-Amritha K Ta Amritha K. a ranar 13 ga Mayu, 2020

Bengal gram, wanda aka fi sani da 'baƙar fata chana' ko wake na garbanzo ƙamshi ne mai matuƙar fa'ida ga dangin kaji. Kuna iya san shi azaman chana dal, wani sinadari mai mahimmanci a cikin abincin Indiya. Leganƙarar ruwan kasa mai duhu sune gidan ajiyar kuzari na kuzari, saboda yawan jerin abubuwan amfanarwa da ya ƙunsa. A kimiyyance da ake kira Cicer arietinum L., Bengal gram yana da matukar gina jiki, yana da dandano mai ƙanshi da ƙanshi, yana da daɗi mai ban mamaki kuma yana saurin narkewa [1] .

Ofayan umesan tarihin farko da za'a fara nomawa, Benanyen Bengal gram ƙanana ne kuma suna da launin ruwan kasa masu launin ruwan kasa mai duhu. Lennin launuka masu launin rawaya ne kuma suna kwance gefe ɗaya kuma zagaye suke a dayan. Yawanci ana noma shi a Indiya, ana samun legume a Indiya, Bangladesh, Pakistan, Iran da Mexico.

Bengal gram yana dauke da fiber, zinc, alli, furotin da fure. Yana da ƙananan mai kuma yana taimakawa rage cholesterol. Hakanan yana da kyau ga masu fama da ciwon sukari, saboda yana da ƙarancin tsarin hypoglycemic [biyu] . Ko kun soya kuzuba shi don yin sattu ko niƙa shi a ɗan madaidaicin don yin besan, Bengal gram yana ɗanɗana ban mamaki a kowane ɗayan waɗannan siffofin yana ba mu lafiya a kowace rana.

Karanta don sanin alherin gram ɗin Bengal na banmamaki, don haka ka sanya shi ma'anar samun kwano daga gare shi a abincinku na gaba.

Darajar abinci na Bengal Gram

Caloris din da ke cikin Bengal gram sun kai 139 kcal. 100 grams na Bengal ya ƙunshi kusan

23 grams duka carbohydrate

2.8 grams duka mai

7.1 grams furotin [3]

246 sodium mai nauyin miligram

40 milligramms na alli

60 milligramms baƙin ƙarfe

girke-girke na kaza ga yara

875 miligramms na potassium

20 milligrams bitamin A.

Amfanin Kiwon Lafiya Na Bengal gram

Fa'idodi na sanya bakakken chana a cikin abincinku na yau da kullun bashi da iyaka. Nazarin daban-daban ya nuna cewa Bengal gram ba kawai yana da amfani ga jikin ku ba har ma da tunanin ku. Bari mu san wasu fa'idodi na kiwon lafiya masu ban mamaki waɗanda Bengal gram ke bayarwa.

1. Yana kara kuzari

Ofaya daga cikin sanannun fa'idodi na Bengal gram shine ikon haɓaka ƙarfin kuzari a jikin ku. Babban tushen sunadarai a cikin Bengal gram yana taimakawa haɓaka ƙarfin ku. Amino acid Methionine a cikin Bengal gram yana inganta aikin kwayar halitta wanda kai tsaye yana da tasiri kan haɓaka kuzarin gaba ɗaya. Legume yana ƙarfafa tsokoki da kuzari, yana inganta aikin jikin ku gaba ɗaya [4] .

2. Yana hana ciwon suga

Abun hatsi na dangin kaji yana da yawan fiber. Karatuttukan karatu sun bayyana tasirin abinci mai wadataccen fiber zai iya shafar mutane masu fama da ciwon sukari, musamman nau'in 1 da nau'in 2. Abincin abun ciki na fiber yana taimakawa wajen shafan glucose, kuma yana kiyaye matakin insulin na jini da matakan suga. [5] .

3. Yana inganta narkewar abinci

Abincin fiber a cikin gram Bengal yana taimakawa inganta tsarin narkewar ku ta hanyar inganta tsarin narkewa da kuma hana maƙarƙashiya. Amfani da gram na Bengal na yau da kullun na iya taimakawa wajen magance matsaloli masu narkewa kamar su amai, gudawa, rashin narkewar abinci da dyspepsia [6] . Hakanan, abun cikin sitaci a cikin Bengal gram yayi yarjejeniya don hana farkon maƙarƙashiyar. Abubuwan da ake kira phytochemicals da ake kira saponins (anti-oxidants) suna ba da gudummawa ga aikin ta hanyar kiyaye tsabtar abinci mai narkewa, saboda yana kawar da ƙazamar ɓarnatar da sharar gida [7] .

4. Yana maganin karancin jini

Babban abun ciki na baƙin ƙarfe da fure a cikin Bengal gram yana taimakawa kawar da ƙarancin ƙarfe. Yana ba da gudummawa don haɓaka ƙwanjin haemoglobin ɗinka kuma yana da fa'ida ƙwarai yayin ciki, lactation da jinin al'ada [8] [9] .

5. Yana inganta lafiyar kashi

Bengal gram yana da kyakkyawan abun ciki na alli, wanda zai iya taimakawa inganta lafiyar ƙashin ku. Adadin alli a cikin legume yana da amfani ga gini tare da inganta lafiyar ƙashinku [10] . Tare da wannan, minti daya duk da haka yawan amfani da sinadarin calcium da phosphate sun inganta aikin ginin matrix kashi tare da bitamin da ke taimakawa wajen shan alli [goma sha] .

6. Yana sarrafa hawan jini

Assarancin sinadarin sodium tare da wadataccen adadin potassium ana tabbatar da cewa yana da kyakkyawan tasiri akan kiyayewa da daidaita karfin jininka [12] . Thearin sodium yana riƙe da ruwan cikin jikinka wanda zai iya haifar da kari cikin matakin hawan jini. Wannan shine inda potassium ke zuwa wasa ta hanyar rage tasirin tasirin sodium.

7. Inganta aikin fahimta

Legumes na asali suna da wadataccen arziki a choline, wanda zai iya ciyar da ƙwayoyin jijiyoyin ku, tare da taimako, taimakawa danniya. Amfani da Bengal gram a kai a kai na iya taimakawa inganta kwakwalwar ku aiki kamar ƙwaƙwalwar ajiya da ilmantarwa [13] .

8. Yana inganta lafiyar zuciya

Bengal gram yana da wadataccen fiber, potassium da bitamin C, wanda ke taka muhimmiyar rawa wajen inganta lafiyar zuciyar ku. Tare da wannan, sinadarin magnesium da dunkulen dunkulen dunkulen-dunkula a cikin launin ruwan goshi mai ƙarfi yana ƙarfafa jijiyoyin jini kuma yana rage munanan matakan cholesterol. Thisara da wannan abin birgewa a cikin abincinku don nisantar haɗarin zuciya da rikitarwa [14] .

9. Yana hana cutar daji

Abin da ke cikin selenium a cikin Bengal gram yana da amfani wajen hana yaduwar cututtukan da ke haifar da cutar kansa a cikin jikinku. Ma'adinai yana lalata mahadi irin su 'yanci na kyauta kuma yana hana farkon kumburi da yawan ci gaban tumo. Abubuwan da ke cikin Bengal gram shima yana taimakawa a wannan yanayin ta hana yaduwa da yada kwayar cutar kansa [goma sha biyar] .

yadda ake rage kitsen hannu ta hanyar yoga

10. Yana taimakawa wajen rage nauyi & gudanarwa

Yawancin yalwar abun ciki na fiber a cikin gram Bengal taimako ne na halitta mai tasiri don rage nauyi. Fiber yana kiyaye jin daɗin cike, don haka yana sarrafa abincinku. Legume shine tushen tushen furotin, yana taimaka muku yayin aiwatar da ingantaccen tsarin kula da nauyi [16] .

11. Daidaita matakan sinadarai a jikin mata

Phytonutrients wato phytoestrogens (tsire-tsire masu tsire-tsire) da saponins (anti-oxidants) ana samun su da yawa a gram Bengal. Waɗannan ƙwayoyin cuta suna taimakawa rage haɗarin cutar sankarar mama. Yana kiyaye matakan jini na estrogen hormone kuma yana taimakawa kariya daga osteoporosis. Hakanan Bengal gram yana ƙididdige sauye-sauyen yanayi daban-daban yayin al'ada da kuma lokacin da al'adar bayan haihuwa ta ƙare a cikin mata. Ance yana rage radadin jinin al'ada da jin zafi [17] .

12. Yana kawar da duwatsun koda & mafitsara

Tasirin diuretic na Bengal gram ya sa ya zama mai amfani don kawar da duwatsun da aka kafa a cikin mafitsara da koda. Amfani da gram na Bengal na yau da kullun na iya taimakawa wajen fitar da duwatsu daga tsarin ku [18] .

Hanyoyi Don Cinye Bengal Gram

Akwai hanyoyi da yawa don samun fa'idar Bengal gram. Hanya mafi sauki don cinye Bengal gram ita ce ta tafasa garin legume. Hanya mafi koshin lafiya da za'a cinye ta shine ta hanyar jika gram a ruwa cikin dare ɗaya ko na wasu awanni saboda baya rasa fa'idodin lafiyarsa a cikin aikin. Hakanan za'a iya gasa ko soyayyen.

Bengal Gram Recipes

Abu ne na kowa kowa ya yi tsalle ya yanke shawarar cewa lafiyayyen abinci ba koyaushe yake da daɗi ba. Amma, a nan akwai 'yan girke-girke masu ƙoshin lafiya na Bengal gram domin ku shaƙatawa. Kalli!