12 KEU PONO O BENGAL GRAM (ʻELEʻELE CHANA A I ʻOLE MAU MAUʻU GARBANZO) NO KE OLAKINO - PAMPEREDPEOPLENY.COM

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ʻO Bengal gram, i kapa ʻia ʻo 'chana ʻeleʻele' a i ʻole nā pīni garbanzo kahi lāʻau pulse pono nui no ka ʻohana chickpea. ʻIke paha ʻoe iā ia e like me chana dal, kahi mea hana nui i ka meaʻai India. ʻO nā legume ʻeleʻele ʻeleʻele kahi hale mālama ʻoluʻolu o ka ʻeke, ma muli o ka papa inoa nui o nā pono kai e hoʻopili ʻia. ʻO ka ʻepekema i kapa ʻia ʻo Cicer arietinum L., ʻo Bengal gram ka mea momona, loaʻa ka ʻono momona a me ka ʻaʻala, ʻono loa a maʻalahi ka ʻai. [1] .

ʻO kekahi o nā legume mua e mahi ʻia, ʻo nā ʻano hua Bengal gram he liʻiliʻi ka nui a he ʻahuʻula kala ʻeleʻele. He melemele ke kala o ka piʻipiʻi a pālahalaha ma kekahi ʻaoʻao a poepoe i kekahi ʻaoʻao. ʻO ka hapanui i mahi ʻia ma India, loaʻa pū ka legume ma India, Bangladesh, Pakistan, Iran a me Mexico.

He kiʻekiʻe ka Bengal gram i ka fiber, zinc, calcium, protein a me folate. He haʻahaʻa ia i ka momona a kōkua i ka hoʻohaʻahaʻa ʻana i ka kolesterol. Maikaʻi nō ia no nā mea maʻi diabetic, no ka mea, he helu hypoglycemic haʻahaʻa haʻahaʻa loa ia [elua] . Inā ʻoe e hoʻomoʻa a hoʻowali iā ia e hana i ka sattu a wili paha iā ia i ke ʻano maka e hana i ka besan, ʻono kupaianaha ʻo Bengal gram i kekahi o kēia ʻano hana e ola ai mākou i kēlā me kēia lā.

E heluhelu e ʻike i ka maikaʻi o ka wanaha Bengal gram, i mea e hana ai i kīʻaha o ia i kāu pāʻina aʻe.

ʻO ka waiwai kūpono o Bengal Gram

ʻO ka calorie ma Bengal gram ka nui o 139 kcal. Loaʻa ka 100 mau huna o Bengal

23 mau huina kālika āpau

2,8 gram huina momona

7,1 gram protein [3]

246 milligrams sodium

40 milligrams calcium

60 mau mea hao hao

nā puke e heluhelu ai kēlā me kēia kaikamahine ʻōpio

875 milligrams potassium

20 milligrams wikamina A.

Nā pono olakino o Bengal Gram

ʻO nā mea maikaʻi o ka hoʻokomo ʻana i ka chana ʻeleʻele i kāu papaʻai i kēlā me kēia lā palena ʻole. Ua hōʻike ʻia nā noiʻi like ʻole ʻaʻole maikaʻi wale ka Bengal gram i kou kino akā ʻo kou noʻonoʻo pū kekahi. E ʻike kākou i kekahi o nā pono olakino kupaianaha i hāʻawi ʻia e Bengal gram.

1. Hoʻonui i ka ikehu

ʻO kekahi o nā pono i ʻike nui ʻia o ka Bengal gram ka hiki ke hoʻonui i ka ikehu i loko o kou kino. ʻO ke kumu waiwai o nā protein i Bengal gram e kōkua i ka hoʻonui i kāu pae ikehu. ʻO ka amino acid Methionine ma Bengal gram e hoʻomaikaʻi i ka hana o ke kele e pili pono i ka hoʻonui ʻana i ka ikehu holoʻokoʻa. Hoʻonui ka legume i kou mauʻiʻo me ka ikaika, hoʻomaikaʻi i ka hana holoʻokoʻa o kou kino [4] .

2. Kāohi i ka maʻi kō

ʻIke ʻia nā legume o ka ʻohana chickpea i ka nui o ka fiber. Ua hōʻike nā noiʻi i ka hopena o ka meaʻai momona-momona i hiki i nā poʻe me ka maʻi kō, ʻo ia hoʻi ka ʻano 1 a me ke ʻano 2. Kōkua ka ʻike o ka pulupuluʻai i ka omo ʻana o ka glucose, a mālama i kahi pae maʻamau o ke koko a me ka pae kō. [5] .

3. Hoʻonui i ka digestion

Kōkua ka mea o ka fiber i Bengal gram i ka hoʻomaikaʻi ʻana i kāu ʻōnaehana digestive e ka hoʻomaikaʻi ʻana i ke kaʻina hana digestion a me ka pale ʻana i ka paʻa paʻa. Hiki i ka ʻai mau ʻana o ka Bengal gram ke kōkua i ka hoʻopakele ʻana i nā pilikia e pili ana i ka digestion e like me ka luaʻi, diarrhea, indigestion a me ka dyspepsia [6] . Pēlā nō, pili ka starch ʻike i ka Bengal gram accords i ka pale ʻana i ka hoʻomaka ʻana o ka constipation. Hāʻawi nā phytochemical i kapa ʻia he saponins (anti-oxidants) i ka hana me ka mālama ʻana i kahi ʻōnaehana digestive maʻemaʻe, no ka mea, hemo ia i ka ʻōpala i makemake ʻole ʻia [7] .

4. Mālama i ka anemia

ʻO ke kiʻekiʻe o ka hao a me ka folate ma Bengal gram e kōkua i ka hoʻopau ʻana i ka nele hao. Hāʻawi ia i ka hoʻonui ʻana i kāu helu hemoglobin a he mea maikaʻi loa i ka wā hāpai, lactation a me menstruation [8] [9] .

5. Hoʻonui i ke olakino iwi

He maikaʻi ka maikaʻi o ka calcium i ka Bengal gram, hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou olakino iwi. ʻO ka nui o ka calcium i ka legume e pono ai ke kūkulu ʻana a me ka hoʻomaikaʻi ʻana i kou olakino iwi [10] . Me kēia, ʻo ka minuke ka nui o ka calcium a me ka phosphate e hoʻomaikaʻi ai i ka hana hale o ka iwi iwi me nā huaora e kōkua ana i ka lawe ʻana o ka calcium [umikumākahi] .

6. Kaohi i ke kahe o ke koko

ʻO ka ʻike sodium haʻahaʻa me ka nui o ka potassium i ʻōlelo ʻia he hopena maikaʻi i ka mālama ʻana a me ke kaulike ʻana i kou kaomi koko. [12] . Mālama ka paʻakai sodium i ka wai i loko o kou kino i hiki ke kumu i ka piʻi i ke kiʻekiʻe o ke koko. Ma laila e hele mai ai ka pāhare potassium e pāʻani me ka hoʻēmi ʻana i ka hopena maikaʻi ʻole o ka sodium.

7. Hoʻonui i ka hana ʻike

ʻO nā legume waiwai maoli i ka choline, hiki ke hānai i kou mau pūnana nerve, a me ke kōkua, hōʻoluʻolu i ke kaumaha. ʻO kaʻai ʻana o Bengal gram i kahi manawa maʻamau hiki ke kōkua i ka hoʻomaikaʻi ʻana i kou lolo e like me ka hoʻomanaʻo a me ke aʻo ʻana [13] .

8. Hoʻonui i ke olakino puʻuwai

Waiwai ka Bengal gram i ka fiber, potassium a me ka wikamina C, kahi mea nui i ka hoʻomaikaʻi ʻana i kou olakino puʻuwai. Me kēia, ka magnesium a me ka folate i loko o ka legume ʻeleʻele ʻeleʻele-ʻeleʻele e hoʻoikaika i nā kīʻaha koko a hoʻemi i nā pae kolesterol maikaʻi. Hoʻopili i kēia pulse haʻohaʻo i kāu papaʻai e haʻalele i nā pilikia a me nā pilikia o ka naʻau [14] .

9. Kāohi i ka maʻi ʻaʻai

Loaʻa ka waiwai o ka selenium ma Bengal gram i ka pale ʻana i ka hoʻolaha ʻana o nā maʻi kanesa i loko o kou kino. Hōʻalo ka mineral i nā mea hoʻohui e like me nā radical free a pale i ka hoʻomaka ʻana o ka mumū a me nā helu ulu ulu. Kōkua pū ka ʻike folate ma Bengal gram i kēia hihia ma ka pale ʻana i ka hoʻonui a hoʻolaha ʻana o nā hunaola maʻi ʻaʻai [umikumālima] .

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10. Nā kōkua i ka pohō kaumaha & hoʻokele

ʻO ka nui o ka ʻike fiber i Bengal gram kahi kōkua kūlohelohe kūpono no ka pohō kaumaha. Mālama ka fiber i ke ʻano o ka piha ʻana, no laila ke kaohi nei i kou makemake. ʻO ka legume kahi kumu waiwai o ka protein, kōkua iā ʻoe i ke kaʻina o kahi ʻōnaehana hoʻokele kaumaha maikaʻi [16] .

11. Nānā i nā pae hormonal i nā wahine

ʻO nā Phytonutrients ʻo ia hoʻi nā phytoestrogens (nā homone mea kanu) a me nā saponins (anti-oxidants) i loaʻa i nā nui maikaʻi ma Bengal gram. Kōkua kēia mau phytonutrients i ka hoʻohaʻahaʻa ʻana i ka makaʻu o ka maʻi ʻaʻai umauma. Mālama ia i nā kiʻekiʻe o ke koko o ka estrogen estrogen a kōkua i ka pale ʻana i ka osteoporosis. Kūleʻa pū kekahi ʻo Bengal gram i nā ʻano ʻano like ʻole i ka wā menstruation a me ka pae post-menopausal i nā wahine. ʻLelo ʻia e hoʻēmi i nā paʻi menstrual a me ka ʻeha [17] .

12. Hoʻopau i nā pōhaku hakuʻala & bladder

ʻO ka hopena diuretic o Bengal gram he mea maikaʻi ia no ka hoʻopau ʻana i nā pōhaku i hana ʻia i loko o ka pūpū a me nā puʻupaʻa. Hiki i ka ʻai mau o ka Bengal gram ke kōkua i ka hoʻohemo ʻana i nā pōhaku mai kāu ʻōnaehana [18] .

Nā ala e hoʻopau ai iā Bengal Gram

Nui a hewahewa nā ala e loaʻa ai nā pono o Bengal gram. ʻO ke ala maʻalahi e hoʻopau ai iā Bengal gram ma ka hoʻolapalapa ʻana i ka legume. ʻO ke ala olakino loa e hoʻopau ai ia ma ke kau ʻana i ka gram i ka wai i ka pō a i ʻole no kekahi mau hola no ka mea ʻaʻole e nalo kāna mau pono olakino i kēia hana. Hiki ke hoʻomoʻa ʻia a palai ʻia paha.

Nā ʻAina Hoʻokipa Bengal Gram

He mea maʻamau ia o nā poʻe āpau e lele i ka hopena ʻaʻole ʻono mau ka meaʻai olakino. Akā, eia kekahi mau ʻōlelo ʻono a olakino hoʻi a ka Bengal gram e hoʻokomo ai ʻoe i loko. E nānā!