Pulses: Nau'ikan, Fa'idodin Abinci da Tasirin Gefen

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Ulara, wanda kuma ake kira da hatsi na hatsi, tsaba ce mai ci a cikin ɗangin legume. Suna girma a cikin kwanduna kuma suna da girma dabam, siffofi da launuka kuma suna da furotin, fiber, da bitamin iri-iri, kuma suna samar da adadin amino acid da ake buƙata ga ayyukan jikinku. Yin amfani da bugun jini na iya haɓaka ƙimar abincinku saboda saponins, phytochemicals da tannins waɗanda ke da maganin antioxidant da anticarcinogenic ^[1] . Yana da kyau ga cutar celiac, maƙarƙashiya da kiba. An shawarci mata masu juna biyu da su sha ƙwaya saboda yawan fure da baƙin ƙarfe waɗanda ake buƙata a lokacin da bayan ɗaukar ciki ^[biyu] .

A cikin nau'ikan bugun jini da yawa, kowane nau'i na iya zama da amfani ga jikin ku la'akari da ku cinye shi ta hanyar sarrafawa ^{[3] [4]} . Wasu daga cikin nau'ikan nau'ikan bugun jini da muke dasu a yau sune Bengal gram, jan gram, mung wake da dai sauransu.

Karanta don sanin kowane ɗayan waɗannan ƙwayoyin cuta da fa'idodin abinci mai gina jiki da suka mallaka domin ku sanya shi cikin abincinku.

1. Bengal Gram

Hakanan an san shi da baƙin chana ko wake na garbanzo, Bengal gram shine babban kayan abinci a cikin abincin Indiya. A kimiyance ana kiranta Cicer arietinum L., Bengal gram yana da gina jiki sosai. Yana da wadataccen fiber, tutiya, alli, furotin da furotin. Fa'idodi na sanya bakaken chana a cikin abincinku na yau da kullun bashi da iyaka, saboda yalwar fa'idodin kiwon lafiya da take dasu ^[5] .

amfanin ruwan apple ga fata

Abincin ta na fiber yana taimakawa wajen rage kiba, hana ciwon suga, da inganta narkewar abinci ^{[6] [7]} . Yana da amfani wajen sarrafa karfin jininka, inganta aikin fahimi da lafiyar zuciya ^[8] . Abinda ke cikin selenium a cikin Bengal gram ya tabbatar da cewa yana da rigakafin cutar kansa ^[9] iyawa. Baya ga waɗannan, an kuma tabbatar da taimakawa cikin daidaita matakan hormone a cikin mata, kawar da duwatsun koda da mafitsara.

kunshin mitti na multani don kuraje

San ƙarin game da ban mamaki fa'idodin kiwon lafiya na Bengal gram .

2. Farar Tattabara (Red Gram)

A kimiyance ana kiranta Cajanus cajan, an fi sani da peas na tattabara da jan gram kuma. Idan aka kwatanta da sauran ƙwayoyin cuta a cikin dangin legume, peas ɗin pigeon shine mafi kyawun tushen furotin ^[10] . Mawadaci a cikin ma'adanai, legume na iya taimakawa hana cutar ƙarancin jini saboda ƙoshin abincinsa. Yana da kyakkyawan tushen sodium, potassium, phosphorus, zinc da dai sauransu. ^{[goma sha]} . Amfani da peas na tattabara na iya taimakawa haɓaka haɓaka da haɓaka yayin da suke taimakawa cikin samuwar ƙwayoyin halitta, kyallen takarda, tsokoki da ƙashi ^[12] . Babban abun cikin fiber a cikin bugun jini ya sa ya zama mai matukar tasiri don inganta lafiyar narkewar abinci ^[13] .

Kodayake legume ba ta da wata takamaiman sakamako masu illa, amma mutane da ke da larurar ƙirar ya kamata su guji peas na tattabarai ^[14] . Hakanan, yawan cin wake na haifar da yawan kumburin ciki.

3. Green gram (Mung wake)

A kimiyance ana kiranta Vigna radiata, koren gram ko wake ne mafi kyawun tushen furotin mai tushen tsiro. Babban tushen furotin, mung wake shima yana da adadi mai yawa na fiber, antioxidants da phytonutrients shima ^{[goma sha biyar]} . Saboda kasancewar zaren abinci, niacin, baƙin ƙarfe, magnesium da wasu abubuwan gina jiki, legume tana da fa'idodi daban-daban na kiwon lafiya tun daga rage nauyi zuwa ingantaccen rigakafi. Yin amfani da koren gram yana taimakawa wajen rage hawan jini, hana cututtukan zuciya da jijiyoyin jini, kansar, alamomin PMS da kuma buga ciwon sukari na 2 ^[16] . Hakanan bugun jini yana da tasiri don inganta fatar ku da ingancin gashi ^[17] .

Koyaya, mutanen da ke fama da cutar koda da gall mafitsara ya kamata su guje shi ^[18] . Maganin bugun jini na iya kawo cikas tare da ingantaccen haɓakar alli kuma.

Don ƙarin sani : Ingantattun Fa'idodin Kiwan Lafiya na Gram Ganye (Mung Wake)

yadda ake daidaita gashin dabi'a

4. Black gram (Ofishin Dal)

Hakanan ana kiranta da urad dal, ana kiran gram ɗin baƙar fata a kimiyance Vigna mungo. Saboda yalwar fa'idodin da yake da shi, ana amfani dashi a maganin Ayurvedic don haɓaka narkewa da daidaita matakan sukarin jini (tsakanin wasu dalilai daban-daban). Fiber mai cin abinci a cikin legume yana taimakawa inganta tsarin narkewa, kula da ciwon sukari kuma yana taimakawa matsalolin matsalolin ciki kamar maƙarƙashiya, gudawa, ciwon ciki ko kumburin ciki ^[19] . Baya ga waɗannan, cinye gram baƙar fata na iya taimaka wa ƙasusuwa. Zai iya taimakawa cikin ƙarfafa tsarin naku da haɓaka tsokoki kuma ^[ashirin] . Legume yana da amfani a lokacin daukar ciki ^{[ashirin da daya]} .

Yawan amfani da gram na baƙar gram na iya ƙara matakan uric acid, wanda ba zai zama da kyau ga mutanen da ke fama da gallstones ko gout ba.

Sami ƙarin sani game da ban mamaki amfanin baki gram .

5. wake wake (Rajma)

Ana kiransa da suna rajma, ana kiran wake a matsayin masana kimiyyar Phaseolus vulgaris. Mai arziki a cikin fiber, alli, sodium da sauran abubuwa masu gina jiki, wake wake yana taimakawa cikin raunin nauyi ^[22] . Abincin fiber a cikin wake yana cigaba da inganta lafiyar zuciya ^{[2. 3]} . Ta hanyar shan wake na koda, zaka iya kare kanka daga hadarin cutar kansa da cututtukan hanta. Suna da fa'ida don inganta narkewar abinci, samuwar kasusuwa da hakora, da ingancin fata da gashi. Saboda sinadarin folic acid, wake wake yana da matukar kyau ga mata masu juna biyu. Hakanan, suna taimakawa wajen hana hauhawar jini, haɓaka ƙwaƙwalwar ajiya da lalata abubuwa ^[24] .

Kodayake wake na koda ya mallaki duk wadannan fa'idodin, yawan shan wake na koda na iya haifar da kumburi da halayen rashin lafiyar wasu mutane ^[25] .

kwai mask ga gashi mai gashi

6. Ayaba ko Fata Mai Farin Ciki (Lobhia)

A kimiyance da ake kira Vigna unguiculata, wake ana daukar shi mafi amfani kuma mai gina jiki a cikin iyali. Yana da kyakkyawan tushen furotin, fiber na abinci, ƙarfe, phosphorus da sauransu ^[26] . Powerarfin ƙarfi da ƙarfi, haɗawa da fis ɗin baƙi a cikin abincinku na yau da kullun yana da fa'ida ga jikinku. Yana taimaka wajan tsaftace cholesterol da kuma rage saukar da hawan jini, hana anemia, da kuma sarrafa matakan suga. ^[27] . Cowpea yana taimakawa rage haɗarin cutar sanƙarar pancreatic kuma yana ƙarfafa fata, gashi da tsokoki. Hakanan yana inganta cikin cikin lafiya. Kabeji na iya inganta ƙarfin ƙashin ku kuma ^[28] .

madaidaicin tsarin abinci don asarar nauyi

Kodayake babu mawuyacin sakamako mai illa ga legume, yawan shan giya na iya haifar da kumburi.

Sami ƙarin sani game da Amfanin wake .

7. Lentures

Mai gina jiki kuma mai arha tushen furotin, ana kiran lentil a kimiyance kamar Lens culinaris. Suna da wadataccen fiber, ƙarfe da magnesium. Kasancewar wad'annan abubuwan gina jiki sun dace da legume suna da amfani wajen inganta lafiyar zuciya ^[29] . Amfani da lentil na yau da kullun da na sarrafawa na iya taimakawa hana farkon kamuwa da cutar kansa, kamar yadda polyphenols kamar flavanols da procyanidin suna da antioxidant, anti-inflammatory da neuroprotective effects ^[30] . Kasancewa kyakkyawar tushen ƙarfe, lentils na taimakawa yaƙi da gajiya kuma. Legume yana taimakawa wajen gina tsokoki da ƙwayoyin halitta kuma yana da kyau ga mata masu juna biyu. Yana haifar da aikin wutan lantarki a jikinka kuma yana kara karfin ka ^[31] .

Koyaya, guji cinye bugun jini da yawa saboda yana iya haifar da rashin jin daɗi a cikin ciki.

Samu zurfin fahimta game da nau'ikan da fa'idodin lafiyar lentil .

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