INGANTATTUN FA'IDODIN KIWAN LAFIYA NA GRAM GRAM (MUNG WAKE) - PAMPEREDPEOPLENY.COM

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Lafiya

Gina Jiki Gina Jiki oi-Amritha K Ta Amritha K. a kan Maris 15, 2019

Green gram, wanda ake kira mung wake, ba baƙon ba ne ga ƙasashen Asiya ta Kudu, musamman Indiya. Aƙalla sau ɗaya a cikin rayuwar ku, da kuna cin abincin da yake da ɗan dal a ciki. Duk da cewa legume sabo ne a cikin ƙasashen waje, ya kasance wani ɓangare na kayan abincin Ayurvedic na gargajiya a Indiya tsawon dubunnan shekaru ^[1] . Anyi la'akari da ɗayan ɗayan abincin da aka fi so a Indiya, ana amfani da gram kore tun shekara ta 1,500 B.C.

Green gram shine ɗayan mafi kyawun tushen tushen furotin mai tushen shuke-shuke kuma yana da ayyukan ilimin halittu ciki harda antioxidant, antimicrobial, anti-inflammatory, lipid metabolism accommodation, antihypertensive, antihypertensive, antidiabetic, and antitumour effects. Yana da babban tushen furotin, fiber, antioxidants da phytonutrients ^[biyu] .

A halin yanzu, shahararren gram na kore yana amfani da legume a cikin komai daga miyan gwangwani, abincin gidan abinci zuwa furotin furotin. Ana samun legume a cikin wake wanda ba a dafa shi ba, busasshiyar fom ɗin fure, fom ɗin da aka baje, seedsan itacen da ya tsiro da kuma naman alade na wake shima. Za a iya cinye busasshen gram ɗanyen ɗanyen, a sa shi, a dafa shi, a niƙa shi kuma a cikin fulawa.

Babban ƙarfin gina jiki na gram ya sa ya zama mai amfani a cikin yaƙi da yawancin ci gaba, cututtukan da suka shafi shekaru da cututtukan zuciya, kansar, ciwon sukari da kiba. An gudanar da bincike daban-daban kan binciko fa'idodin kiwon lafiyar da aka bayar da ƙwayoyin kuma an tabbatar da cewa yana taimakawa wajen hana ɓarkewar cututtukan yau da kullun tare da rage kumburi, tare da wasu fa'idodi daban-daban. ^[3] . Karanta don ƙarin sani game da fa'idodi, abinci mai gina jiki, girke-girke da sauransu game da koren gram mai ban sha'awa.

Abincin Abinci Na Kore gram

Giram 100 na legume suna da adadin kuzari 105 na kuzari. Suna da mai gram 0.38, milligrams 0,164 thiamine, milligrams 0.061 riboflavin, 0.577 milligramms niacin, 0.41 milligramms pantothenic acid, 0.067 milligrams vitamin B6, 0.15 milligramms E, 0.298 milligramms manganese da 0.84 milligrams zinc.

Sauran abubuwan gina jiki da ke cikin koren gram sune kamar haka ^[4] :

62.62 gram carbohydrates
6.6 grams na sukari
16.3 gram na fiber mai cin abinci
1.15 grams mai
23.86 gram mai gina jiki
Milligrams 2,251 na niacin (B3)
1.91 milligramms pantothenic acid (B5)
625 microgram folate (B9)
Milimita 4,8 bitamin C
9 microgram bitamin K
132 miligram na alli
6.74 baƙin ƙarfe iron
Magnesium miligram 189
1,05 milligram manganese
367 miligrams phosphorus
1246 miligramms na potassium
2,68 milligramms tutiya

Amfanin Lafiya Daga Kore gram

Daga taimako a rage nauyi zuwa yaƙar kiba, cinye gram kore na iya zama da fa'ida sosai ga lafiyar ku. Dubi yalwar fa'idodi waɗanda ke da ƙoshin lafiya mai ƙoshin lafiya.

1. Yana rage karfin jini

Mai wadatar abinci mai gina jiki, koren gram ana tabbatar da ikon iyakance farkon cututtukan zuciya da hawan jini. An nuna abubuwan da aka samo daga legume don rage matakin karfin jini na systolic, kamar yadda kayan haɓakar antihypertensive na koren gram ke taimakawa wajen rage ƙarancin hanyoyin jini wanda ke haifar da hawan jini. Babban haɗuwa ne da gutsuttsarin furotin da aka sani da peptides, wanda za'a iya danganta shi da wannan fa'idar ^[5] .

2. Yana inganta rigakafi

Green gram kyakkyawan tushe ne na kayan abincin jiki, waɗanda ke da magungunan kumburi da antimicrobial. Suna taimakawa wajen inganta rigakafin ku kuma suna yaƙi da ƙwayoyin cuta masu cutarwa, mura, ƙwayoyin cuta, hangula, rashes da dai sauransu. Ume legume kuma yana inganta garkuwar ku, yana kare jikinku daga abubuwa masu cutarwa ^[6] .

3. Yana hana cututtukan zuciya da jijiyoyin jini

Nazarin da aka gudanar kan tasirin koren gram wajen inganta lafiyar zuciyar mutum ya tabbatar da cewa yawan cin abinci da ɗanyun ƙwayoyin na yau da kullun na iya rage mummunan matakan cholesterol. Yana taimakawa wajen daidaita matakin ƙwayar cholesterol ta hanyar kawar da ƙwayoyin cuta kyauta, rage kumburi da kuma gyara lahanin da ya haifar da jijiyoyin jini. Abubuwan antioxidant na legume yana taimakawa wajen hana farkon bugun jini da bugun zuciya wanda LDL cholesterol mai ƙwanƙwasa ya haifar. Green gram shima yana taimakawa wajen inganta yanayin jini ta hanyar share jijiyoyin jini ^[7] .

4. Yana hana cutar daji

Babban adadin oligosaccharides da polyphenols (amino acid) da ke cikin koren gram suna taimakawa wajen iyakance farkon cutar kansa. Hakanan, kayan antioxidant na mung wake suna da fa'ida wajen kare jikinku daga lalacewar DNA da rikidar kwayar halitta mai haɗari. Hakanan an tabbatar da cewa yana da abubuwan antitumour. Flavonoids vitexin da isovitexin suna da ikon lalata lalacewa kyauta, wanda ke ba da gudummawa wajen rage ƙarancin kumburi wanda zai iya haifar da ci gaban kansa ^[8] .

mata m takalma don sa tare da jeans

5. Cutar taimakon rage nauyi

Babban adadin furotin da abun cikin fiber a cikin wake na ƙara ƙoshin abinci, don haka yana sa ku ji daɗi. Wannan zai sa mutum ya dakatar da buƙatuwa ga abinci mara kyau da ƙoshin abinci koyaushe, yana haɓaka ƙimar nauyi. Yana ƙaruwa da ƙoshin ciki wanda ake kira cholecystokinin kuma yana iya taimakawa wajen yaƙi da kiba ^[9] .

6. Rage alamun PMS

B-bitamin a cikin koren gram kamar su bitamin B6 da folate suna taka muhimmiyar rawa wajen sarrafa canjin canjin hormone, kuma a can ne ke kula da alamomi masu tsanani game da PMS. B-bitamin, folate da magnesium na iya taimakawa rage zafi da tsananin da ke tattare da PMS, kamar su kulawar mara, ciwon kai, sauyin yanayi, gajiya da ciwon tsoka ^[10] .

7. Yana hana ciwon suga irin na 2

Green gram an tabbatar da cewa yana da tasirin maganin cutar sikari, wanda yake da amfani wajen hana kamuwa da cutar sikari (nau'in 2). Wani binciken da aka gudanar akan tasirin ya nuna cewa kayan tarihin na iya taimakawa wajen rage matakan glucose na jini, plasma C-peptide, duka cholesterol, glucagon, da triglyceride. Hakanan yana taimakawa wajen haɓaka haƙuri na glucose da kuma karɓar insulin ^{[goma sha]} .

8. Yana inganta narkewar abinci

Mai sauƙin narkewa, legan hatsin yana da fa'ida ta musamman wajen taimakawa narkar da abinci. Green gram shima yana taimakawa wajen lalata jikinka saboda wadataccen abun ciki na fiber. Yana taimakawa wajen hana bayyanar cututtukan IBS irin su maƙarƙashiya ^[12] .

9. Yana daidaita tsarin metabolism

Kamar yadda aka ambata a baya, koren gram suna da wadataccen fiber. Suna taimakawa wajen daidaita ayyukan rayuwa a cikin jikin ku ta hanyar haɓaka ƙimar rayuwa ta gaba ɗaya. Fiber yana taimakawa wajen rage narkewar abinci da kuma ƙarancin acid ^[13] .

10. Yana inganta karfin kashi

Green gram na iya taimakawa wajen inganta cin abincin ka, wanda hakan zai inganta karfin kashin ka. Amfani da shi azaman kayan haɓakar kalsiya na ɗaki, umesan hatsi zai iya kiyaye ka daga ɓarkewar nama ^[14] .

11. Yana kiyaye lafiyar danko

Mawadaci a cikin sinadarin sodium, gram kore zai iya taimakawa wajen inganta lafiyar kuƙashin ku da haƙoranku (wadataccen sinadarin calcium). Amfani da koren gram a kai a kai na iya hana matsalolin ɗanko kamar zubar jini, zafi, ja, warin wari da rauni ^{[goma sha biyar]} .

12. Yana inganta hankali

Abubuwan wadatar baƙin ƙarfe a cikin koren gram yana taimakawa wajen ɗaukar oxygen a cikin jini da kuma samar da jini ga dukkan gabobi da kyallen takarda. Yana da amfani ga daidaikun mutane masu matsalar nutsuwa da raunin ƙwaƙwalwar ajiya, yayin da baƙin ƙarfe ke aiki don tabbatar da isasshen adadin iskar oxygen zuwa kwakwalwarka. Wannan yana taimakawa wajan kara mayar da hankali ga mutum da kuma ƙwaƙwalwar ajiya ^[16] .

13. Kula da lafiyar ido

An loda da bitamin C, cinye koren gram na iya taimaka maka wajen inganta lafiyar ido. Aiki kamar antioxidant na halitta, yana taimakawa wajen kiyaye sassaucin kwayar ido da kiyaye idanunka daga lalacewar waje ^[17] .

14. Yana kiyaye hanta

Babban tushen furotin, koren gram na da amfani ga lafiyar hanta. Yana kare hanta daga duk wani lahani kuma yana tabbatar da aikin bilirubin da biliverdin a cikin hanta. Wannan yana taimakawa hanta daga cutar jaundice ^[18] .

15. Yana inganta ingancin fata

Green gram an san shi don samar da haske ga fata. Abun tagulla a cikin legume yana aiki al'ajabi ta hanyar inganta ƙimar fatar ku da kuma ba shi haske. Hakanan za'a iya amfani dashi azaman fakitin fuska mai share fuska da gogewa. Hakanan yana taimaka wajan iyakance farkon farawar fata, shekarun zamani da layin zamani wanda yake baiwa fatar ku matashi mai lafiya ^[19] .

16. Yana inganta lafiyar gashi

Kamar yadda aka ambata a baya, tagulla da aka gabatar a koren gram yana taimakawa inganta lafiyar fatar kanku kuma yana ba da haske ga gashin ku. Ana iya amfani da shi ta fuskar maski don samun sheki, doguwa, mai ƙarfi da kauri ^[ashirin] .

Lafiyayyun Girkin Girke-girke

1. Green gram waffles

Sinadaran ^{[ashirin da daya]}

1 kofin koren gram tare da fata
& frac12 tbsp kamar yankakken koren chillies
2 tbsp yankakken ganyen fenugreek
2 tsp Bengal gram gari
tsunet na asafoetida
& frac14 tsp 'ya'yan itace gishiri
& frac12 tsp man shafawa
gishiri dandana

Kwatance

Wanke kuma jiƙa koren gram ɗin cikin isasshen ruwa a cikin kwalliya mai zurfin awa 3.
Lambatu da kyau.
Hada gram gram da koren chillies da & frac12 kofin ruwa a mahautsini.
Haɗa har sai ya zama santsi mai santsi.
Canja wurin cakuda a cikin kwalliya mai zurfi, ƙara dukkan sauran abubuwan haɗin kuma haɗu da kyau.
Man shafawa mai ƙwanƙwasa baƙin ƙarfe da ɗan ɗan mai.
Zuba miyar leda a ciki sannan a dafa tsawan minti 2 zuwa 3.
Jira har sai wainan sun juya launin ruwan kasa mai haske.

2. Green gram salad

Sinadaran

1 kofin dafa shi gram gram
1 ƙaramin albasa, yankakken
1 karamin tumatir, yankakken
rabin 1 karamin kokwamba, yankakken
rabin karamin karas 1, grated
2 tbsp yankakken coriander
2 tbsp Mint ganye
gishiri da barkono ku dandana
& lemun tsami12

Kwatance

Allara dukkan abubuwan haɗin kuma haɗuwa sosai.
Matsi lemun tsami a saman, sannan a gauraya.

Matakan kariya

Green gram ba sa haifar ko haifar da illa masu illa ba. Koyaya, wasu abubuwan haɗin cikin legume na iya zama cutarwa ga wasu mutane ^[22] , ^{[2. 3]} .

Saboda kasancewar sinadarin oxalates, ya kamata mutanen da ke fama da cutar koda da ta mafitsara su guji shan koren wake.
Zai iya kawo cikas tare da shan alli cikin jiki.
Yawan amfani da danyen koren gram na iya haifar da damuwa a ciki, amai da gudawa.
Yin amfani da koren gram shi kaɗai na dogon lokaci na iya haifar da ci gaban ciwon sanyi a ƙafafu, ƙashin baya, cututtukan narkewar abinci da ciwan ciki na yau da kullun.
Kowane mutum tare da rashi yin zai sami kumburin kumburi, perleche, da dai sauransu.
Mata masu ciki, dattijai da yara masu ƙananan rigakafi kada su cinye ɗanyen gram.

Duba Bayanin Mataki

[1]Chavan, U. D., Chavan, J. K., & Kadam, S. S. (1988). Tasirin kumburi akan sunadarai mai narkewa da narkewar abinci a cikin vitro na sorghum, gram gram da sorghum ‐ kore gram na gauraya. Jaridar Kimiyyar Abinci, 53 (5), 1574-1575.
[biyu]Shanker, A. K., Djanaguiraman, M., Sudhagar, R., Chandrashekar, C. N., & Pathmanabhan, G. (2004). Amsar antioxidative daban-daban na haɓakar haɓakar hanyar enzymes da metabolites zuwa ƙwarewar ƙwarewar chromium a cikin koren gram (Vigna radiata (L.) R. Wilczek. Cv CO 4) tushen. Kimiyyar Shuka, 166 (4), 1035-1043.
[3]Aykroyd, W. R., Doughty, J., & Walker, A. F. (1982). Legumes a cikin abincin mutum (Vol. 20). Abinci & Noma Org.
[4]Chavan, U. D., Chavan, J. K., & Kadam, S. S. (1988). Tasirin kumburi akan sunadarai mai narkewa da narkewar abinci a cikin vitro na sorghum, gram gram da sorghum ‐ kore gram na gauraya. Jaridar Kimiyyar Abinci, 53 (5), 1574-1575.
[5]Morisky, D. E., Levine, D. M., Green, L. W., Shapiro, S., Russell, R. P., & Smith, C. R. (1983). Kula da hawan jini na shekaru biyar da mace-mace bayan ilimin kiwon lafiya don marasa lafiya masu hauhawar jini. Jaridar Amurka ta Kiwon Lafiyar Jama'a, 73 (2), 153-162.
[6]Misra, A., Kumar, R., Mishra, V., Chaudhari, B. P., Raisuddin, S., Das, M., & Dwivedi, P. D. (2011). Abubuwan da ke da alaƙa na koren gram (Vigna radiata L. Millsp) waɗanda aka gano a matsayin mambobi ne na babban gidan da kuma albumin iri. Clinical & Experimental Allergy, 41 (8), 1157-1168.
[7]Hithamani, G., & Srinivasan, K. (2014). Canjin halittu na polyphenols daga alkama (Triticum aestivum), dawa (Sorghum bicolor), gram gram (Vigna radiata), da chickpea (Cicer arietinum) kamar yadda sarrafa abincin cikin gida ya rinjayi su. Jaridar ilmin abinci da abinci, 62 (46), 11170-11179.
[8]Ramesh, C. K., Rehman, A., Prabhakar, B. T., Vijay Avin, B. R., & Aditya Rao, S. J. (2011). Hanyoyin antioxidant a cikin sprouts vs. tsaba na Vigna radiata da Macrotyloma uniform. J Appl Pharm Sci, 1 (7), 99-110.
[9]Adsule, R. N., Kadam, S. S., Salunkhe, D. K., & Luh, B. S. (1986). Chemistry da fasahar kore gram (Vigna radiata [L.] Wilczek). Ra'ayoyin Mahimmanci a Kimiyyar Abinci & Gina Jiki, 25 (1), 73-105.
[10]Bell, R. W., McLay, L., Plaskett, D., Dell, B., & Loneragan, J. F. (1990). Bukatun boron ciki na gram kore (Vigna radiata). A Tsarin Gina Jiki-Tsarin Jiki da Aikace-aikace (shafi na 275-280). Lokacin bazara, Dordrecht.
[goma sha]Vikram, A., & Hamzehzarghani, H. (2008). Sakamakon ƙwayoyin ƙwayoyin cuta masu narkewa akan ƙira da sigogin haɓaka na greengram (Vigna radiata L. Wilczek). Maimaita J Microbiol, 3 (2), 62-72.
[12]Nair, R. M., Yang, R. Y., Easdown, W.J, Thavarajah, D., Thavarajah, P., Hughes, JD A., & Keatinge, J. D.H (2013). Ingantaccen aikin mungbean (Vigna radiata) gabaɗaya abinci don inganta lafiyar ɗan adam. Jaridar Kimiyyar Abinci da Noma, 93 (8), 1805-1813.
[13]Beg, M. A., & Singh, J. K. (2009). Illolin takin gargajiya da matakan haihuwa akan ci gaba, yawan amfanin ƙasa da kuma cire kayan abinci na koren (Vigna radiata) ƙarƙashin yanayin Kashmir. Jaridar Indiya ta Kimiyyar Noma, 79 (5), 388-390.
[14]Shah, S. A., Zeb, A., Masood, T., Noreen, N., Abbas, S. J., Samiullah, M., ... & Muhammad, A. (2011). Tasirin lokacin bazara akan kimiyyar sinadarai da halaye masu gina jiki na nau'ikan Mungbean. Jaridar Afirka game da binciken aikin gona, 6 (22), 5091-5098.
[goma sha biyar]Mazur, W. M., Duke, J. A., Wähälä, K., Rasku, S., & Adlercreutz, H. (1998). Isoflavonoids da lignans a cikin legumes: kayan abinci da kiwon lafiya a cikin mutane. Jaridar Nutritional Biochemistry, 9 (4), 193-200.
[16]Sindhu, S. S., Gupta, S. K., & Dadarwal, K. R. (1999). Sakamakon Antagonistic na Pseudomonas spp. akan cututtukan fungi da haɓaka kayan koren gram (Vigna radiata). Ilimin halitta da haihuwa na kasa, 29 (1), 62-68.
[17]Gupta, C., & Sehgal, S. (1991). Haɓakawa, karɓuwa da darajar abinci mai gina jiki na gauraya mai yaye. Abincin Shuke don Abincin Dan Adam, 41 (2), 107-116.
[18]Gupta, C., & Sehgal, S. (1991). Haɓakawa, karɓuwa da darajar abinci mai gina jiki na gauraya mai yaye. Abincin Shuke don Abincin Dan Adam, 41 (2), 107-116.
[19]Kakati, P., Deka, S. C., Kotoki, D., & Saikia, S. (2010). Tasirin hanyoyin gargajiyar gargajiya na sarrafa abubuwa masu gina jiki da kuma wasu abubuwan abinci mai gina jiki a cikin sabbin kayan ci gaban kore gram [Vigna radiata (L.) Wilezek] da baƙin gram [Vigna mungo (L.) Hepper] na Assam, Indiya. Jaridar Binciken Abinci ta Duniya, 17 (2), 377-384.
[ashirin]Masakorala, K., Yao, J., Chandankere, R., Yuan, H., Liu, H., Yu, C., & Cai, M. (2013). Illar gurɓataccen gurɓataccen gurɓataccen gurɓataccen ƙasa akan ƙwaƙƙwalen ƙwayar cuta, ƙarancin abinci da haɓakar koren gram, Vigna radiata L. Bulletin gurɓatar muhalli da toxicology, 91 (2), 224-230.
[ashirin da daya]Girke-girke na Swathi. (nd). Girkin Girke-girke na Wata mai Tsari [Blog post]. An dawo daga https://www.indianhealthyrecipes.com/green-gram-curry-mung-bean-curry/
[22]Tabasum, A., Saleem, M., & Aziz, I. (2010). Bambancin kwayar halitta, halayyar halayya da bin diddigin amfanin gona da kayan amfanin gona a cikin mungbean (Vigna radiata (L.) Wilczek). Pak. J. Bot, 42 (6), 3915-3924.
[2. 3]Baskaran, L., Ganesh, K. S., Chidambaram, A.L A., & Sundaramoorthy, P. (2009). Gyara gurɓataccen injin nikakken gurɓataccen ƙasa da tasirin kore gram (Vigna radiata L.). Botany Research International, 2 (2), 131-135.