ABUBUWA 13 MASU FA'IDA GA LAFIYAR KODA WAKE (RAJMA) - PAMPEREDPEOPLENY.COM

Don Faɗakarwa cikin sauri Biyan kuɗi Yanzu

Hypertrophic Cardiomyopathy: Cutar cututtuka, Dalili, Jiyya da Rigakafin Duba Samfura Don Faɗakarwa Cikin Gaggawa BADA Sanarwa Don Faɗakarwar Yau da kullun

Kawai A ciki

6 Hrs da suka wuce Chaitra Navratri 2021: Kwanan wata, Muhurta, Ibada da Muhimmancin Wannan Bikin
7 Hrs da suka wuce Hina Khan tayi Murmushi Tare da Inuwar Green Green Inuwa Da Lebunan tsirara Masu Haskakawa Samun Dubi Kadan Cikin Matakai Masu Sauƙi!
9 Hrs da suka wuce Ugadi Da Baisakhi 2021: Haɗa Farin Cikinku Da Shagalinku Tare Da Cece-Kuce Masu Kwarewar Gargajiya na Gargajiya
12 da ta wuce Horoscope na yau da kullun: 13 Afrilu 2021

Dole ne a kalla

Karka Rasa

Gida Lafiya Gina Jiki Gina Jiki oi-Neha Ghosh Ta hanyar Neha Ghosh | An sabunta: Asabar, Disamba 8, 2018, 16:00 [IST]

Ana kiran wake na wake da rajma a Indiya. Wannan wake da ake amfani da shi tare da shinkafa mai ɗumi mai zafi ana kiransa rajma chawal wanda shine abincin da aka fi so tsakanin Indiyawa. Wake wake yana zuwa da fa'idodi masu yawa ga lafiya. Suna taimakawa cikin asarar nauyi, haɓaka lafiyar zuciya, kula da matakan sukarin jini don ambata wasu kaɗan.

Wake wake shine asalin tushen furotin kuma ana ɗaukar shi lafiyayyen abinci. Koyaya, ya kamata a dafa su da kyau kafin amfani su iya zama mai guba ga tsarin ku idan aka ci ɗanye ^[1] .

Imar Abincin Abinci na wake (Rajma)

Giram 100 na wake na koda suna ɗauke da adadin kuzari 333, 337 kcal na kuzari da 11.75 g na ruwa. Ya kuma ƙunshi:

22.53 g furotin
1.06 g duka lipid (mai)
61,29 g carbohydrates
15.2 g duka zaren abinci
2.10 g sukari
0,154 g duka mai cikakken mai
0.082 g duka wadataccen mai
0.586 g duka ƙwayoyin polyunsaturated
83 m alli
6.69 MG baƙin ƙarfe
138 mg magnesium
406 mg phosphorus
1359 MG potassium
12 mg sodium
2,79 mg zinc
4.5 mg bitamin C
0.608 MG thiamin
0.215 mg riboflavin
2.110 mg niacin
0.397 MG bitamin B6
394 µg folate
0.21 MG bitamin E
5.6 µg bitamin K

Fa'idodin Kiwon Lafiya Na Wake Koda (Rajma)

1. Cutar taimakon rage nauyi

Wake na wake yana dauke da fiber mai narkewa wanda ke rage komai na cikinka, saboda haka ka ji sun fi shi dadewa. Hakanan, haɓakar haɓakar furotin mafi girma tana ƙarɓar da ƙoshinku, don haka taimakawa cikin raunin nauyi.

Dangane da binciken da aka buga a Jaridar Kwalejin Nutrition ta Amurka, mutanen da ke cin wake koda ba su da ƙiba sosai kuma suna da ƙarancin kugu da ƙananan nauyin jikinsu ^[biyu] .

2. Yana taimakawa wajen samuwar kwayar halitta

Waken koda suna cike cike da amino acid wanda sune tubalin gina jiki. Aikin gina jiki akan mafi yawan kwayoyin halitta don tsarawa, tsarawa da taimakawa cikin aikin kyallen takarda da gabobin jiki. Suna kuma taimakawa wajen samar da sababbin kwayoyin ta hanyar nazarin bayanan kwayar halitta a cikin DNA. Koyaya, tabbatar cewa baku cinye wake mai yawa kamar yadda ake loda su da furotin da ake kira phaseolin, wanda na iya haifar da rashin lafiyan wasu mutane da haɓaka haɗarin gazawar zuciya ^[3] .

3. Kula da matakan sukari

Wake na wake yana dauke da sinadarin carbohydrates wanda aka sani da sitaci. Starch ya kunshi sassan glucose wadanda ake kira amylose da amylopectin ^[4] . Yana da kashi 30 zuwa 40 na amylose wanda bashi da narkewa kamar amylopectin. Wannan jinkirin sakin carbi a jiki yana ɗaukar lokaci mai tsayi don narkewa kuma baya haifar da karuwar sukarin jini idan aka kwatanta da sauran abinci mai laushi, yin wake wake cikakken abinci ga masu ciwon sukari ^[5] .

4. Yana inganta lafiyar zuciya

Yi amfani da wake na wake sau da yawa kuma ba za ka iya mutuwa ta bugun zuciya, bugun jini da sauran matsalolin da suka shafi zuciya ba kamar yadda nazarin 2013 ^[6] . Hakanan yana rage cholesterol na LDL kuma yana inganta HDL cholesterol saboda kasancewar abun cikin fiber a cikin wake. Don haka, fara cin wake domin rage barazanar kamuwa da cututtukan zuciya.

5. Yana rage barazanar kamuwa da cutar kansa

Wake wake yana da yawa a cikin antioxidants da ake kira polyphenols kuma yana da kayan kare kumburi wanda aka nuna yana da sakamako mai kyau wajen rage barazanar cutar kansa, in ji wani bincike ^[7] . Waken koda da sauran wake gabaɗaya ana ɗaukarsu abinci ne na yaƙi da cutar kansa kuma saboda suna da ƙarfi don yaƙar kowane nau'in cutar kansa.

6. Yana hana cutar hanta mai mai

Cutar hanta mai haɗari tana faruwa yayin da mai yawa ya tara a cikin hanta. Amfani da wake na koda na iya bunkasa lafiyar hanta da kuma rage barazanar kamuwa da cutar hanta mai mai yawa saboda yawan sinadarin fiber da ke daure abubuwan da ke zubar da shara da fitar da shi daga jiki. Hakanan, wake koda shine abinci mai-gina jiki wanda ya ƙunshi abubuwan gina jiki da yawa ciki har da bitamin E. An san wannan bitamin don inganta cutar hanta mai ƙoshi ^[8] .

7. Yana inganta narkewar abinci da lafiyar hanji

Shin wake na koda yana da kyau don narkewa? Haka ne, kamar yadda suke dauke da adadi mai yawa na zaren abinci wanda ke inganta lafiyar narkewar abinci kuma yana kiyaye daidaiton hanji. Har ila yau wake na koda yana kara lafiyar hanji ta hanyar inganta aikin shinge na hanji da kara yawan kwayoyin cuta masu lafiya wadanda ke taimakawa wajen hana cututtukan da ke tattare da hanji. Koyaya, guji yawan shan wake a cikin koda saboda suna iya haifar da laulayi da gas ^[9] .

8. Cutar taimakon samuwar kasusuwa da hakora

Wake wake yana dauke da adadi mai yawa na phosphorous wanda yake da mahimmanci a samuwar kasusuwa da hakora. Hakanan Phosphorous yana taka muhimmiyar rawa game da yadda jiki ke amfani da carbohydrates da mai. Babban matakan phosphorous a cikin jiki suna taimakawa cikin tasirin sauran ma'adanai kamar ƙarfe, tutiya, magnesium da alli ^[10] .

9. Ya dace da uwaye masu ciki

Wake na wake yana dauke da sinadarin folate ko folic acid, muhimmin abinci mai gina jiki wanda ake buƙata yayin juna biyu ^{[goma sha]} . Dalilin kasancewarsa yana taimakawa hana lahani na bututun ƙwallon ƙafa a cikin tayi yayin ɗaukar ciki. Rashin samun wadataccen abinci a lokacin daukar ciki na iya haifar da rauni, rashin cin abinci, bacin rai, da sauransu.

10. Yana kiyaye fata da gashi lafiya

Kamar yadda ake ɗora wake a ciki tare da antioxidants, suna iya yaƙi da tasirin ƙwayoyin cuta kyauta kuma suna rage tsufar ƙwayoyin jiki. Wannan yana hana samuwar alawar, kuma yana warkar da kuraje. A gefe guda kuma, wake na koda yana da wadataccen ƙarfe, tutiya da furotin na iya taimakawa wajen ciyar da gashinku kuma ya hana zubewar gashi da ƙarancin jiki ^[12] .

11. Yana hana hauhawar jini

Wake na wake na iya hana hauhawar jini saboda yana dauke da sinadarin magnesium, potassium, protein da kuma fiber. Duk waɗannan abubuwan gina jiki suna taimakawa wajen kiyaye matakan hawan jini na al'ada. Bugu da ƙari, magnesium da potassium suna faɗaɗa jijiyoyi da jijiyoyin jini kuma suna tabbatar da gudanawar jini yadda yakamata ta cikin jijiyoyin, don haka ya daidaita karfin jini.

12. Yana kara karfin gwiwa

Wake wake shine babban tushen bitamin B1 (thiamine) wanda ke inganta aiki na fahimi da inganta ƙwaƙwalwa. Thiamine yana taimakawa wajen hada acetylcholine, wani dan kwaya daya wanda zai taimaka wajan aiki yadda yakamata a kwakwalwa kuma yana maida hankali. Wannan yana da fa'ida wajen rage kasadar kamuwa da cutar mantuwa da cutar mantuwa ^[13] .

13. Taimakawa wajen lalata jiki

Molybdenum wani ƙaramin ma'adinai ne wanda ake samu a cikin wake na wake. Yana aiki azaman mai lalata jiki ta hanyar cire sulphites daga jiki. Babban abun ciki na sulphite a cikin jiki na iya zama mai guba yayin da suke haifar da idanu, fata da fatar kan mutum ^[14] . Hakanan mutanen da ke rashin lafiyar sulphites su kasance suna da wake na koda yaushe don rage alamun alamun rashin lafiyar.

Yadda Ake Hada wake a Cikin Abincinku

Boiledara dafaffun wake a cikin miya, dawa, dawa, da kayan abincin taliya.
Hada wake dafaffun wake tare da sauran wake don yin salatin wake na kadai.
Kuna iya yin chaat wanda aka yi dafaffun wake aka gauraya da baƙin barkono, tumatir da albasa.
Zaka iya yin markadadden wake na kodin tare da kayan yaji don yaduwar lafiya cikin sandwich.

Yanzu da yake kun san amfanin wake na koda, ku more shi a cikin dafaffiyar, dahuwa ko dahuwa don karɓar fa'idodin lafiyarsu na ban mamaki.

Duba Rubutun Magana

[1]Kumar, S., Verma, A. K., Das, M., Jain, S. K., & Dwivedi, P. D. (2013). Rikicin asibiti na wake wake (Phaseolus vulgaris L.) amfani. Gina Jiki, 29 (6), 821-827.
[biyu]Papanikolaou, Y., & Fulgoni III, V. L. (2008). Amfani da wake yana da alaƙa da yawan cin abinci mai gina jiki, hauhawar jini, nauyin jikin mutum, da ƙarancin kugu a cikin manya: sakamakon binciken Nazarin Kiwon Lafiyar Jama'a da na Nutrition 1999 - 2002. Jaridar Kwalejin Nutrition ta Amurka, 27 (5), 569-576.
[3]Virtanen, H.EK, Voutilainen, S., Koskinen, T. T., Mursu, J., Tuomainen, T.-P., & Virtanen, JK (2018). Amfani da sunadarai daban-daban na abinci da haɗarin rashin zuciya a cikin Maza. Kewaya: Rashin Ciwon Zuciya, 11 (6), e004531.
[4]Tharanathan, R.., & Mahadevamma, S. (2003). Hatsi hatsi - alheri ne ga abincin ɗan adam. Trends a Kimiyyar Abinci & Fasaha, 14 (12), 507-518.
[5]Thorne, M. J., Thompson, L. U., & Jenkins, D. J. (1983). Abubuwan da ke shafar narkewar sitaci da amsar glycemic tare da tsokaci na musamman game da umesan itaciya. Jaridar Amurka ta Gina Jiki na Clinical, 38 (3), 481-488.
[6]Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2013). Rage MP21: amfani da kwayoyi da wake da haɗarin kamuwa da cututtukan zuciya, bugun jini, da ciwon sukari: nazari na yau da kullun da kuma nazarin meta.
[7]Moreno-Jiménez, MR, Cervantes-Cardoza, V., Gallegos-Infante, JA, González-La o, RF, Estrella, I., García-Gasca, T. de J.,… Rocha-Guzmán, NE (2015) . Canjin yanayin Phenolic na sarrafa wake na yau da kullun: tasirin su na antioxidant da anti-inflammatory a cikin ƙwayoyin sankara na hanji. Binciken Abinci na Duniya, 76, 79-85.
[8]Vos, M. B., Colvin, R., Belt, P., Molleston, J. P., Murray, K. F., Rosenthal, P.,… Lavine, J. E. (2012). Daidaitawar Vitamin E, Uric Acid, da Abincin Abinci Tare da Hanyoyin Tarihi na Yara NAFLD. Jaridar Gastroenterology da Gina Jiki, 54 (1), 90-96.
[9]Winham, D. M., & Hutchins, A. M. (2011). Hasashe game da yawan kumburi daga cin wake tsakanin manya a cikin karatun ciyarwa 3. Nutrition Journal, 10 (1).
[10]Campos, M. S., Barrionuevo, M., Alférez, M.J.M.M, GÓMEZ-AYALA, A. Ê., Rodriguez-Matas, M. C., LOPEZÊALIAGA, I., & Lisbona, F. (1998). Abubuwan hulɗa tsakanin ƙarfe, alli, phosphorus da magnesium a cikin ƙoshin rashi mai ƙarancin ƙarfe. Gwajin ilimin lissafi, 83 (6), 771-781.
[goma sha]Fekete, K., Berti, C., Trovato, M., Lohner, S., Dullemeijer, C., Souverein, OW,… Decsi, T. (2012). Hanyoyin cin abinci a kan sakamakon kiwon lafiya a cikin ciki: nazari na yau da kullun da meta-bincike akan nauyin haihuwa, nauyin mahaifa da tsawon lokacin haihuwa. Nutrition Journal, 11 (1).
[12]Guo, E. L., & Katta, R. (2017). Abinci da asarar gashi: tasirin ƙoshin abinci mai gina jiki da amfani mai amfani.Dimatatology m & mai ma'ana, 7 (1), 1-10.
[13]Gibson, G. E., Hirsch, J. A., Fonzetti, P., Jordan, B. D., Cirio, R. T., & Dattijo, J. (2016). Vitamin B1 (thiamine) da cutar mantuwa. Annals of the New York Academy of Sciences, 1367 (1), 21-30.
[14]Bold, J. (2012). Yin la'akari da ganewar asali da gudanarwa na ƙwarewar sulphite. Gastroenterology da hepatology daga gado zuwa benci, 5 (1), 3.