LENTILS: NAU'O'IN, FA'IDODIN KIWAN LAFIYA, GINA JIKI DA HANYOYIN DAHUWA - PAMPEREDPEOPLENY.COM

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Karka Rasa

Gida Lafiya Gina Jiki Gina Jiki oi-Neha Ghosh Ta hanyar Neha Ghosh a ranar 4 ga Disamba, 2018

Abincin Indiya na yau da kullun bai cika ba ba tare da lentil ba saboda suna da daɗi, masu gina jiki da kuma tushen furotin mai arha. Lentil curry wajibi ne a wurin cin abincin rana ko a teburin cin abincin dare a gidan Indiya. Dangane da dangin legume, lentil suna da furotin da fiber. A cikin wannan labarin, za mu yi rubutu ne kan fa'idodin lentil, darajar abinci mai gina jiki da yadda ake dafa su.

Lentils suna zuwa iri daban-daban daga ja, launin ruwan kasa, baki, rawaya, da kore. Kuma kowane nau'in lentil yana da nau'ikan kayan aikinshi na phytochemicals da antioxidants ^[1] , ^[biyu] .

Daban-daban Na Lentils

1. Brown lentils - Ana samesu galibi kuma suna tsakanin launin ruwan kasa zuwa launin ruwan kasa mai duhu. Waɗannan lentil ɗin suna da ɗanɗano, ɗanɗano na ƙasa kuma ana amfani da su da kyau a cikin casseroles, miya, stew da salad.

2. Koren lentils - Sun zo da yawa, suna da karfi kuma suna da dandano mai zafi. Korewa lentil sune manufa don cin abinci na gefe ko salati.

3. Jajayen lentis da ja - Wadannan lentil din suna da zaki kuma suna da dandanon goro. Suna da kyau don dafa dal.

4. Bakin leda - Sun kusan zama kamar caviar yayin da suke sheki da baki. Baƙin leken baƙi suna da ƙanshin ƙasa mai laushi, laushi mai laushi kuma suna da kyau don ƙarawa a cikin salads.

Abincin Abinci na Lentils

100 g na lentil dauke da kcal 360 na kuzari da kuma adadin kuzari 116. Sun kuma ƙunshi:

26 gram mai gina jiki
1 gram duka lipid (mai)
60 grams carbohydrates
30 grams duka fiber na abinci
2 grams sukari
40 milligramms na alli
Baƙin ƙarfe milligrams 7,20
Magnesium miligram 36
369 miligram na potassium
Milimita 4,8 bitamin C
0.2 milligrams bitamin B6

Yin amfani da abinci na tushen tsire-tsire na iya rage haɗarin cututtukan da ke ci gaba da sauran yanayin kiwon lafiyar da suka shafi rayuwa ^[3] .

Amfanin Kiwon Lafiya

1. Yana inganta lafiyar zuciya

Kasancewar zaren, baƙin ƙarfe da magnesium a cikin lambun an danganta shi da ƙananan haɗarin kamuwa da cututtukan zuciya. A cewar Heartungiyar Zuciya ta Amurka, shan zaren na iya rage LDL cholesterol (mara kyau) wanda ke rage tasirin cututtukan zuciya da jijiyoyin jini. Wani abin da ke haifar da cututtukan zuciya shi ne yawan sinadarin homocysteine wanda yake karuwa yayin da abincin da kake ci bai wadatar ba. Kuma lentil na iya hana hauhawar matakan homocysteine saboda sune babban tushen abinci.

brad Pitt sabon salon gyara gashi

2. Yayi kyau ga masu ciwon suga

Lentils na dauke da sinadarin polyphenols wanda ke taka rawa wajen inganta matakan sikarin jini ^[4] . An gano cewa cinye lel zai iya taimakawa rage matakan sukarin jini da inganta aikin insulin a cikin masu fama da ciwon sukari. Mutanen da ke da ciwon sukari ya kamata su haɗa da ƙwaro a cikin abincinsu don hana ƙaruwa a matakan sukarin jini.

3. Saurin narkewa

Lentils na iya hana maƙarƙashiya da sauran cututtukan narkewar abinci kamar cututtukan hanji da diverticulosis saboda kasancewar babban fiber na abinci. Wannan yana haɓaka tsari na yau da kullun don ƙoshin lafiya mai narkewa. Wani bincike ya nuna cewa mutanen da suka kara yawan abincin da suke amfani da shi na fiber sun rage maƙarƙashiya da ƙaruwar ɗakina ^[5] . Faiba na taimakawa wajen motsawar hanji na yau da kullun da kuma ci gaban kwayar halittar cikin hanji.

4. Cutar taimakon rage nauyi

Amfani da abinci mai ƙoshin fiber irin su lentil na iya taimakawa cikin kyakkyawan kulawa da nauyi yayin da fiber ke hana cin abinci kuma yana ƙaruwa da ƙoshin lafiya, don haka ci gaba da cika cikin ku na tsawon lokaci. Hakanan, lentil suna da ƙananan kalori wanda zai iya rage yawan abincin kalori ^[6] .

5. Yana hana cutar daji

Lentils suna da arziki a cikin polyphenols kamar flavanols da procyanidin waɗanda aka sani suna da antioxidant, anti-inflammatory da neuroprotective effects ^[7] . Polyphenols a cikin lentil na iya dakatar da haɓakar ƙwayoyin kansa, musamman ma cutar kansa ta fata da abin da ke cikin zaren na iya rage haɗarin cutar kansa ta hanji. Wani binciken da aka gudanar ya nuna cewa lentil na da matukar karfin hana yaduwar kwayar cutar mai kara kumburi-2 ^[8] .

6. Yakai gajiya

Kamar yadda lentil shine kyakkyawan tushen ƙarfe, yana iya hana ƙarancin baƙin ƙarfe. Ironarancin baƙin ƙarfe a jiki na iya lalata shagunanka kuma ya sa ka ji rauni da gajiya. Wannan yana haifar da gajiya. Vitamin C yana taimakawa wajen shan ƙarfe daga abinci kuma duka waɗannan abubuwan gina jiki suna nan a cikin lentil wanda ke nufin cewa jikinka yana samun madaidaicin adadin abubuwan gina jiki ^[9] .

7. Yana gina tsoka da sel

Lentils shine kyakkyawan tushen furotin wanda ke ɗauke da kusan gram 26 na na gina jiki. Ana buƙatar furotin don gina sabbin ƙwayoyin halitta, gyara tsofaffin ƙwayoyin halitta, ƙirƙirar homonu da enzymes da kiyaye garkuwar jikinku da ƙarfi da ƙoshin lafiya. Hakanan, ana buƙatar furotin don gina tsokoki, musamman waɗanda suke masu gina jiki. Yawancin abincin maras cin nama da na ganyayyaki ba su da wadataccen furotin idan aka kwatanta da na marasa cin ganyayyaki. Don haka, hada lentil a cikin abincin zai cika bukatun sunadarin jikin ku.

8. Yayi kyau ga mata masu ciki

Ana daukar Folate a matsayin mai gina jiki mai amfani ga mata masu juna biyu a matsayin karuwar fure kafin kuma lokacin daukar ciki yana taimakawa hana kwakwalwa da lahani na jarirai ^[10] . Hakanan, fure yana yanke kasadar samun ciki da wuri da kashi 50. A cewar Cibiyoyin Kula da Rigakafin Cututtuka, mata suna buƙatar 400 mcg na fure a lokacin shekarun haihuwarsu.

9. Takaita ayyukan lantarki

Electrolytes suna taka muhimmiyar rawa a cikin aikin sel da gabobin da suka dace. Lentils na dauke da adadi mai yawa na potassium, wutan lantarki da ya bata yayin motsa jiki. Sinadarin potassium a cikin lentil yana aiki ne a matsayin wutan lantarki ta hanyar adana adadin ruwa a jiki.

10. Yana kara kuzari

Lentils suna aiki a matsayin ƙarfin kuzari saboda zarensa da kuma abubuwan da ke cikin ƙwayar carbohydrates. Hakanan, lentil na da wadatar baƙin ƙarfe wanda ke taimakawa wajen samar da haemoglobin, sunadarin da ke da alhakin jigilar iskar oxygen zuwa jajayen ƙwayoyin jini da sauran sassan gabobin. Idan haemoglobin dinka yayi kadan a jiki, zaka fara fuskantar karancin kuzari.

smoothing farashin gashi a Indiya

Mafi kyawun Hanyoyi Don dafa Lentils

Lentils suna da sauƙin dafawa kuma suna buƙatar ƙarancin lokacin girki. Ana iya ƙara shi zuwa abincinku ta hanyoyi daban-daban kamar:

Za a iya saka lemun tsami a cikin kayan miya da na stew don ƙarin abubuwan gina jiki.

Yi naman alade da kuma adana su a cikin firiji don samun tushen furotin da sauri.

Zaku iya musa wake da miyar a kowane girke-girke.

Idan kai mara cin ganyayyaki ne, saka lentil a girke-girken naman ka don karin abubuwan gina jiki.

Matakan kariya

Cin lentil mai yalwace na iya haifar da wasu sinadarai masu narkewa da saki gas a jiki kuma wannan na iya haifar da rashin jin daɗi a ciki. Saboda haka, guji cin abinci mai yawa wanda ya ƙunshi lentil.

Duba Rubutun Magana

[1]Ganesan, K., & Xu, B. (2017). Polyphenol-Rich Lentils da Lafiyarsu na inganta Tasirinsu. Jaridar Duniya na Kimiyyar Kwayoyin Halitta, 18 (11), 2390.
[biyu]Xu, B., & Chang, S. K. C. (2010). Halin Kwayoyin Phenolic da Haɗaɗɗen Kwayoyin Tsarin Kwayoyin Halitta na 11 Lentils da suka Girma a Arewacin Amurka. Jaridar Kimiyyar Noma da Abinci, 58 (3), 1509-1517.
[3]Leterme, P. (2002). Shawarwarin da kungiyoyin kiwon lafiya suka bayar don amfani da bugun jini. Jaridar British Journal of Gina Jiki, 88 (S3), 239.
[4]Ganesan, K., & Xu, B. (2017). Polyphenol-Rich Lentils da Lafiyarsu na inganta Tasirinsu. Jaridar Duniya na Kimiyyar Kwayoyin Halitta, 18 (11), 2390.
[5]Yang, J. (2012). Hanyoyin fiber na abinci akan maƙarƙashiya: Nazarin meta. Jaridar Duniya ta Gastroenterology, 18 (48), 7378.
[6]McCrory, M. A., Hamaker, B. R., Lovejoy, JC, & Eichelsdoerfer, P. E. (2010). Amfani da Pulse, Gwaji, da Gudanar da nauyi. Ci gaba a Gina Jiki, 1 (1), 17-30. Doi: 10.3945 / an.110.1006
[7]Zhang, B., Deng, Z., Tang, Y., Chen, P. X., Liu, R., Dan Ramdath, D., Tsao, R. (2017). Tsarin rayuwa, a cikin kwayar cutar antioxidant da anti-inflammatory na phenolics a cikin koren lentil kore (Lens culinaris). Littafin Labaran Abincin Aiki, 32, 248-255.
[8]Zia-Ul-Haq M, Landa P, Kutil Z, Qayum M, Ahmad S (2013) Kimantawa game da aikin anti-inflammatory na zaɓaɓɓun furotin daga Pakistan: In vitro hana Cyclooxygenase-2. Pakistan Jaridar Kimiyyar Magunguna 26, 185-187.
[9]Hallberg L, Brune M, Rossander L. (1989) Matsayin bitamin C a cikin ƙarfe ƙarfe. Jaridar Duniya don Bincike da Nutrition Research, 30,103-108.
[10]Chitayat, D., Matsui, D., Amitai, Y., Kennedy, D., Vohra, S., Rieder, M., & Koren, G. (2015). Arin folic acid ga mata masu ciki da waɗanda ke shirin ɗaukar ciki: sabuntawa na 2015. Jaridar Clinical Pharmacology, 56 (2), 170-175.