Pigeon Peas: Fa'idodin Kiwan Lafiya 10, Nimar Abincin Abinci & girke-girke

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Kayan gargajiya na yau da kullun, peas na tattabara a kimiyance ana kiranta Cajanus cajan. Hakanan ana kiran peas na pigeon a matsayin jan gram kuma suna ɗaya daga cikin fa'idodin da ba su da fa'ida ^[1] a cikin dangin legume. An fi amfani da shi a cikin abincin Indiya da na Indonesiya. Leganana da umesan itacen oval masu siffa daban-daban suna da launuka iri-iri kamar rawaya, launin ruwan kasa da sauransu

Peas na tattabara kyakkyawan tushe ne na furotin idan aka kwatanta shi da sauran ƙabon ƙwayoyi a cikin iyali. Lafiyayyen zaɓi ne na abinci, la'akari da ƙoshin mai mai mai yawa da babban fiber da ma'adinai. Proarin girma na fis pigeon pea ^[biyu] a fagen mutane masu kula da lafiya saboda muhimmiyar rawar da peas mai daɗi ke da shi don inganta lafiyar ku gaba ɗaya. Babban ɗanɗano na legume wani ɓangaren ne ke ba da gudummawa ga mahimmancinsa.

Abubuwan haɗin ma'adinai daban-daban, bitamin, fiber mai cin abinci, antioxidants da sauran abubuwa da yawa na da damar fa'idantar da gashin ku, kumburin kuzari da zuciyar ku. Bari mu kara sani game da fa'idodin kiwon lafiya da fa'idodi na ƙamshi mai ban mamaki, peas na tattabara.

Abincin Abinci Na Peige Peige

Abun makamashi a cikin gram 100 ^[3] na peas na tattabara ya kai 343 kcal. Suna da abun ciki na minti na pyridoxine (milligram 0.283), riboflavin (milligrams 0.187), da thiamine (milligram 0.643).

100 grams na pigeon peas sun ƙunshi kusan

• 62.78 grams carbohydrates
• 21.70 gram mai gina jiki
• 1,49 grams duka mai
• 15 grams fiber na abinci
• Karamin gragram 456
• Milligram 2.965
• 17 millimram na sodium
• 1392 miligramms na potassium
• 130 migrams na alli
• 1.057 microgram jan ƙarfe
• 5,23 milligramms baƙin ƙarfe
• 183 milligramms magnesium
• 1.791 milligram manganese
• 367 miligrams phosphorus
• 8.2 microgram selenium
• 2,76 milligramms tutiya.

Amfanin Lafiya Daga Farar Tattabara

Kyakkyawan tushen sunadarai da ma'adinai, za a iya ɗaukan ɗan itacen a matsayin abincin ƙoshin lafiya. Ya ƙunshi nau'ikan fa'idodi na musamman na kiwon lafiya.

1. Yana hana karancin jini

Babban abun da ke cikin leda ^[4] yana sanya shi wani sinadari mai mahimmanci don hana farkon ƙarancin jini. Jikin ku ba shi da adadin abin da ake buƙata don jikinku. Rashin isasshen abun ciki a jikinka yana haifar da karancin jini, wanda za a iya shawo kansa tare da shigar da alawar pigeon a cikin abincin ka na yau da kullun. Kof guda na peas na tattabarai kowace rana na iya taimaka maka daga farkon cutar rashin jini.

2. Yana taimakawa wajen rage nauyi

Amfanin mafi mahimmanci na peas na tattabarai shine adadin ƙananan kalori, ƙwayoyin mai da cholesterol. Abincin fiber na abinci a cikin legumes ^[5] kiyaye ciki cike na dogon lokaci, tare da guje wa buƙatar ci ko abun ciye-ciye koyaushe. Abincin mai gina jiki, gami da abun ciki na fiber wanda yake cikin legume, yana taimakawa wajen inganta aikin ka na gyaran jiki da kuma hana karuwar nauyin da ba dole ba.

3. Yana kara kuzari

Peas na tattabara shine kyakkyawan tushen bitamin B, da riboflavin da niacin. Waɗannan abubuwan haɗin suna taimakawa cikin haɓaka carbohydrate ^[6] metabolism da hana ƙarancin kitsen mai, wanda hakan ke inganta ƙarfin kuzarin ku. Peas na Peige suna inganta matakan kuzarin ku ba tare da haifar da wani kiba ko ci gaban mai ba.

4. Yana rage kumburi

Theauren hatsi sun ƙunshi abubuwan anti-inflammatory waɗanda ke taimakawa wajen rage kumburi da sauran al'amuran kumburi. Magungunan kwayoyin cikin peas na tattabara suna aiki azaman wakilan anti-inflammatory kuma suna rage kowane kumburi ^[7] ko kumburi a jikinka. Ana amfani dashi azaman saurin gaggawa, saboda saurin saurin da peas ɗin pigeon ke rage matakan kumburi.

5. Inganta girma da ci gaba

Protein, tubalin ginin dukkan jikin ku, yana da mahimmanci ga ci gaba da girma. Babban adadin furotin a cikin peas ɗin pigeon yana taimakawa cikin samuwar ^[8] na kwayoyin halitta, kyallen takarda, tsokoki da kasusuwa. Hakanan furotin din yana taimakawa wajen inganta tsarin warkarwa na al'ada na jikin ku, ta hanyar taimakawa da farfado da kwayoyin halitta.

6. Daidaita karfin jini

Yawan potassium mai yawa a cikin peas na tattabara na taimaka wajan daidaita matakan karfin jini. Potassium yana aiki a matsayin vasodilator, ma'ana, yana rage duk wani toshewar hanyoyin jini da rage hawan jininka. Amfani da peas na tattabarai a kai a kai na iya taimakawa wajen fitar da duk wata jijiya ta jini ^[9] toshewa, sabili da haka suna da matukar fa'ida ga mutane masu wahala ^[10] daga hauhawar jini ko wata cuta ta zuciya.

7. Yana inganta garkuwar jiki

Dukanmu mun ji cewa yawancin legunan, idan aka kwatanta da dafaffun, suna da fa'ida ga lafiyar ku ^{[goma sha]} da jikinka idan aka cinye danye. Maganar ta shafi peas na tattabarai kuma saboda ɗanyun ɗanyun ƙwai suna da abubuwan gina jiki fiye da waɗanda aka dafa. Cin ɗanyen ɗanyen hatsi zai iya taimaka maka samun duk bitamin C, wanda zai iya rage da kashi 25% idan an dafa shi. Don samun dukkan bitamin daga cikin legume don inganta garkuwar ku, ku cinye shi ɗanye.

Vitamin C yana inganta garkuwar ku ta hanyar motsa kwayar halittar fararen kwayoyin halitta kuma tana aiki a matsayin antioxidant. Don haka, shigar da legume ^[12] a cikin abincin ku na iya taimakawa inganta lafiyar ku da rigakafin ku.

8. Yana kara lafiyar zuciya

Choananan cholesterol, da babban potassium da abubuwan abinci a cikin legume suna taka muhimmiyar rawa wajen inganta lafiyar zuciyar ku. Rangeananan kewayon LDL ^[13] cholesterol a cikin peas na tattabarai suna sadar da bitamin masu dacewa ba tare da haifar da wani rashin daidaituwa ko ci gaban kitse mai ƙoshi ba. Sinadarin potassium a cikin legume yana rage karfin jininka kuma yana rage damar duk wata damuwa. Hakanan, fiber na abinci yana taimakawa kiyayewa ^[14] ma'aunin kwalastaral da hana fitowar atherosclerosis.

9. Yana inganta lafiyar narkewar abinci

Wadataccen wadataccen fiber na abinci a cikin peas ɗin tattabara yana matsayin babban ɓangaren inganta lafiyar narkewar abinci. Abincin fiber na inganta ^{[goma sha biyar]} shayarwar abinci mai gina jiki da tsarin narkewa ta hanyar kara girma a kujerun, kuma yana rage duk wani abin da ke haifar da damuwa ko kumburi. Abun fiber shine ke da alhakin sauƙin hanji. Amfani da wake na pigeon a kai a kai na iya rage gudawa, kumburin ciki, maƙarƙashiya, da kuma matsewa.

10.Yana saukaka rikicewar al'ada

Abincin fiber a cikin peas na tattabara yana da amfani a cikin yanayi daban-daban. Ofayan mahimmancin rawar da yake takawa shine sauƙaƙa jinin haila ^[16] cuta. Amfani da peas na tattabaru yayin al'ada, na iya taimakawa wajen rage radadin ciwon mara da kuma sakamakon hakan ^[17] zafi.

yadda ake shan danyar tafarnuwa

Gargadi

Babu sanannun illolin lalacewa wanda ya haifar da mafi amfani legume. Koyaya, an ba da rahoton wasu maganganun rashin lafiyan waɗanda abubuwan da ke cikin legume suka haifar. Idan kun ga kun kasance masu rashin lafiyan ƙirar, tuntuɓi likita.

Wani tasirin illa na yau da kullun shine yawan kumburi.

Yadda Ake Cin Kayan Farar Tattabara

Umesan hatsi yana da amfani sosai idan aka ɗanɗana shi ɗanye.

Peas pigeon peige suna da kyau ga lafiyar ku.

Kuna iya dafa peas na pigeon - ko dai ta hanyar dafa legume shi kaɗai ko haɗa shi da wasu kayan lambu ko wani abu da kuke so

Lafiyayyen Abincin

Chicken tare da shinkafa da peas pigeon

Sinadaran

• 1/2 kofin busassun shinkafa basmati
• 2 kofuna da peas na tattabarai, an kwashe
• 1/2 ganyen coriander, yankakken
• 4 lemun tsami
• 4 nonon kaza mara fata da ƙashi, an cire kitsen da yake gani
• 1 gishiri tablespoon
• 1 tablespoon sabo ne ƙasa barkono barkono

Kwatance

• A cikin tukunyar tukunya, addara shinkafa, ruwa, da & gishiri a ɗan karamin cokali 12.
• Ku tafasa kan wuta mai zafi.
• Rage wuta yayi kasa sosai, sai ki rufe sosai, sai ki sa wuta na minti 20.
• Cire daga wuta.
• Ki dama wake da ganyen coriander sai ki rufe su dan dumi.

Ga Kaza

Matsi 3 na lemun tsami kuma yanke sauran lemun tsami cikin dunkulen baki don hidimtawa.

Ta amfani da wuka mai kaifi, yanke yanki uku ko hudu a gefen fata na kowane nono kaza.

Saka kazar a kan kaskon da aka shirya ka dafa inci 4-6 daga tushen zafi, kimanin minti 5 a kowane gefe.

Mix

Sanya shinkafa a cikin kwanon ruɓaɓɓen abinci mai zafi da kai tare da kaza.

Yi amfani da zafi tare da lemun tsami da steamed broccoli.

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2. [biyu]Uchegbu, N. N., & Ishiwu, C. N. (2016). Germinated Pigeon Pea (Cajanus cajan): wani sabon abincin da ake ci don rage damuwa da kumburin ciki da hauhawar jini. Kimiyyar abinci da abinci mai gina jiki, 4 (5), 772-777.
3. [3]USDA. (2016). Farar Tattabara (Cajanus cajun), Raw, USDA National Database Database.
4. [4]Singh, N. P., & Pratap, A. (2016). Kayan abincin Abinci don Tsaron Abinci da Fa'idodin Kiwan lafiya. A cikin Biofortification na Abincin Abinci (shafi na 41-50). Lokacin bazara, New Delhi.
5. [5]Ofuya, Z. M., & Akhidue, V. (2005). Matsayin bugun jini a cikin abinci mai gina jiki na mutum: nazari. Jaridar Kimiyyar Aiyuka da Gudanar da Muhalli, 9 (3), 99-104.
6. [6]Torres, A., Frias, J., Granito, M., & Vidal-Valverde, C. (2007). Germinated Cajanus cajan tsaba a matsayin kayan abinci a cikin kayan kifin: Chemical, biological and sensory evaluation. Kimiyyar abinci, 101 (1), 202-211.
7. [7]Lai, Y. S., Hsu, W. H., Huang, J. J., & Wu, S. C. (2012). Antioxidant da anti-inflammatory sakamakon pigeon pea (Cajanus cajan L.) an cire akan hydrogen peroxide-da lipopolysaccharide-RAW264 da aka kula. 7 macrophages. Abinci & aiki, 3 (12), 1294-1301.
8. [8]Singh, U., & Eggum, B. O. (1984). Abubuwan da suka shafi ingancin sunadarin pigeonpea (Cajanus cajan L.). Abincin Shuka don Gina Jiki na Dan Adam, 34 (4), 273-283.
9. [9]Binia, A., Jaeger, J., Hu, Y., Singh, A., & Zimmermann, D. (2015). Amfani da kwayar yau da kullun da sinadarin sodium-zuwa-potassium a cikin rage hauhawar jini: nazarin kwatankwacin gwajin gwaji da bazuwar. Jaridar hauhawar jini, 33 (8), 1509-1520.
10. [10]Yokoyama, Y., Nishimura, K., Barnard, N., Takegami, M., Watanabe, M., Sekikawa, A., ... & Miyamoto, Y. (2014). Abincin ganyayyaki da hauhawar jini: meta-bincike. JAMA magani na ciki, 174 (4), 577-587.
11. [goma sha]Akinsulie, A. O., Temiye, E. O., Akanmu, A. S., Lesi, F. E. A., & Whyte, C. O. (2005). Gwajin asibiti na cirewar Cajanus cajan (Ciklavit®) a cikin cutar sikila ta anemia. Jaridar Ilimin Yammacin Yammacin Turai, 51 (4), 200-205.
12. [12]Satyavathi, V., Prasad, V., Shaila, M., & Sita, L. G. (2003). Bayyanar da sunadarin hemagglutinin na kwayar Rinderpest a cikin tsirarwar tattabara [Cajanus cajan (L.) Millsp.] Shuke-shuke. Rahoton Kwayoyin Shuka, 21 (7), 651-658.
13. [13]Pereira, M. A., O'reilly, E., Augustsson, K., Fraser, G. E., Goldbourt, U., Heitmann, B. L., ... & Spiegelman, D. (2004). Fiber na abinci da haɗarin cututtukan zuciya na zuciya: ƙididdigar bincike game da nazarin ƙungiyar. Rumbunan maganin cikin gida, 164 (4), 370-376.
14. [14]Farvid, M. S., Ding, M., Pan, A., Sun, Q., Chiuve, S. E., Steffen, L. M., ... & Hu, F. B. (2014). Abincin linoleic acid da haɗarin cututtukan zuciya na zuciya: nazari na yau da kullun da ƙididdigar nazarin binciken haɗin gwiwa. Dawafi, CIRCULATIONAHA-114.
15. [goma sha biyar]Okafor, U. I., Omemu, A. M., Obadina, A. O., Bankole, M. O., & Adeyeye, S. A. (2018). Abincin abinci mai gina jiki da kayan abinci na abinci na masara ogi wanda aka sanya shi tare da fis pigeon pea. Kimiyyar abinci da abinci mai gina jiki, 6 (2), 424-439.
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