16 mau pono maikaʻi loa o ka Green Gram (Mung Beans)

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ʻAʻole malihini nā ʻōmaʻomaʻo ʻōmaʻomaʻo, i kapa ʻia hoʻi i nā beans mung, i nā ʻāina Hema Hema, ʻo India hoʻi. Ma ka liʻiliʻi i hoʻokahi manawa i kou wā e ola ana, ʻai ʻoe i nā kīʻaha i loaʻa i ka mung dal i loko. ʻOiai he mea hou ka legume ma nā ʻāina ʻē, he ʻāpana ia o nā papa Ayurvedic maʻamau i India no nā makahiki he mau kaukani. ^[1] . Ua manaʻo ʻia ʻo ia kekahi o nā meaʻai i aloha nui ʻia ma India, ua hoʻohana ʻia ka gram ʻōmaʻomaʻo mai ka 1,500 B.C.

ʻO ka Green gram kekahi o nā kumu waiwai maikaʻi loa o ka protein-based protein a loaʻa iā ia nā hana biological e like me antioxidant, antimicrobial, anti-inflammatory, lipid metabolism accommodation, antihypertensive, antihypertensive, antidiabetic, and antitumour effects. He kumu waiwai nui ia o ka protein, fiber, antioxidants a me nā phytonutrients ^[elua] .

I kēia manawa, ke piʻi nei ka kaulana o ka gram green me ka legume e hoʻohana ʻia i nā mea āpau mai nā sīpona kēpau, nā pā hale ʻaina a hiki i nā pauka protein. Loaʻa ka legume i nā pīni kuke ʻole i hoʻomoʻa ʻia, ka pepa maloʻo maloʻo, ʻano peeled split, sprouted seed and as bean noodles pū kekahi. Hiki ke hoʻopau ʻia ka gram ʻōmaʻomaʻo maloʻo maka, hū, kuke, wili ʻia a me ke ʻano o ka palaoa.

ʻO ke kiʻekiʻe o ka momona o ka gram ka mea kūpono i ke kaua ʻana i nā maʻi kūlohelohe, pili i ka makahiki a me nā maʻi puʻuwai, ka maʻi ʻaʻai, ka maʻi kō a me ka momona. Ua mālama ʻia nā noiʻi like ʻole e ʻimi ana i nā pono olakino i hāʻawi ʻia e nā legume a ua ʻōlelo ʻia he kōkua ia i ka pale ʻana i ka hoʻomaka ʻana o nā maʻi maʻi e like me ka hoʻohaʻahaʻa ʻana i ka mumū, me nā pono ʻē aʻe. ^[3] . E heluhelu e ʻike hou aʻe e pili ana i nā keu pono, nā meaʻai, nā hoʻomoʻa a pēlā aku e pili ana i nā goma ʻōmaʻomaʻo hoihoi.

Nutritional waiwai o Green Gram

ʻO ka 100 gram o ka legume he 105 mau calorie o ka ikehu. Loaʻa iā lākou ka 0.38 mau momona momona, 0.164 milligrams thiamine, 0.061 milligrams riboflavin, 0.577 milligrams niacin, 0.41 milligrams pantothenic acid, 0.067 milligrams vitamin B6, 0.15 milligrams vitamin E, 0.298 milligrams manganese a me 0.84 milligrams zinc.

ʻO nā meaola ʻē aʻe i loaʻa i ka gram ʻōmaʻomaʻo e like me kēia ^[4] :

• 62.62 mau huaʻomaʻa
• 6.6 gram o ke kō
• 16.3 gram o ka meaʻai meaʻai
• 1.15 mau momona momona
• 23.86 gram protein
• 2,251 milligrams o ka niacin (B3)
• 1.91 milligrams pantothenic acid (B5)
• 625 micrograms folate (B9)
• 4.8 milligrams wikamina C
• 9 micrograms huaola K
• 132 milligrams calcium
• 6.74 milligrams hao
• 189 milligrams makanekiuma
• 1.035 milligrams manganese
• 367 milligrams pākuʻi
• 1246 milligrams pāhare potassium
• 2.68 milligrams zinc

Nā pono olakino o Green Gram

Mai ke kōkua ʻana i ka hōʻemi ʻana i ka kaumaha i ka hakakā ʻana i ka momona, ʻo ka ʻai ʻana i ka gram ʻōmaʻomaʻo ke lilo i mea maikaʻi loa no kou olakino. E nānā i ka plethora o nā pono i loaʻa i ka legume ola maikaʻi loa.

1. Hoʻemi i ke kahe o ke koko

Loaʻa ka waiwai i ka meaʻai, ua ʻōlelo ʻia nā ʻōmaʻomaʻo ʻōmaʻomaʻo e hiki ke kaohi i ka hoʻomaka ʻana o nā maʻi maʻi maʻi a me ke koko kiʻekiʻe. Hōʻike ʻia nā mea i lawe ʻia mai ka legume e hoʻohaʻahaʻa i ka pae o ke kahe o ke systolic, e like me nā mea antihypertensive o nā ʻōmaʻomaʻo gram e kōkua ai i ka hōʻemi ʻana i ka liʻiliʻi o nā kīʻaha koko e piʻi ai ke kaomi koko. ʻO ke kiʻekiʻe kiʻekiʻe o nā ʻāpana protein i ʻike ʻia ʻo peptides, hiki ke hāʻawi ʻia i kēia pōmaikaʻi ^[5] .

2. Hoʻonui i ka palekana

ʻO Green gram kahi kumu maikaʻi o nā phytonutrients, i loaʻa nā anti-inflammatory a me nā antimicrobial. Kōkua lākou i ka hoʻomaikaʻi ʻana i kou pale ʻana a hakakā i nā koʻohune ʻino, ke anu, nā mea ʻino, nā huhū, nā huhū a me nā mea ʻē aʻe e hoʻomaikaʻi ai ka legume i kou pale pale pale, pale i kou kino mai nā mea ʻino. ^[6] .

3. Pale aku i nā maʻi o ka maʻi puʻuwai

ʻO nā noiʻi i mālama ʻia i ka hopena o nā goma ʻōmaʻomaʻo i ka hoʻomaikaʻi ʻana i ke olakino o ka puʻuwai e hōʻoia i ka ʻai mau a me ka mālama ʻana o nā legume hiki ke hōʻemi i nā pae kolesterol maikaʻi. Kōkua ia i ka hoʻoponopono ʻana i ka pae o ka cholesterol ma o ka hoʻopau ʻana i nā radical free, hoʻoliʻiliʻi i ka mumū a me ka hoʻoponopono ʻana i nā pohō i nā kīʻaha koko. ʻO ka waiwai antioxidant o ka legume ke kōkua i ka pale ʻana i ka hoʻomaka ʻana o nā hahau a me nā hōʻeha puʻuwai i hoʻokumu ʻia e nā cholestol LDL oxidized. Kōkua pū ka Green gram i ka hoʻonui ʻana i ke kahe o ke koko ma ka hoʻomaʻemaʻe ʻana i nā aʻa ^[7] .

4. Kāohi i ka maʻi ʻaʻai

ʻO ka nui o nā oligosaccharides a me nā polyphenols (amino acid) i loaʻa i nā ʻōmaʻomaʻo goma kōkua i ka palena ʻana i ka hoʻomaka ʻana o ka maʻi ʻaʻai. Pēlā nō, pono ka waiwai antioxidant o ka pīni i ka pale ʻana i kou kino mai ka hōʻino ʻia o DNA a me ka hoʻololi ʻana o ka cell weliweli. Hōʻoia ʻia nō hoʻi e loaʻa i nā antitumour waiwai. Loaʻa ka flavonoids vitexin a me isovitexin i kahi hiki ke luku manuahi, hiki ke hāʻawi i ka hoʻohaʻahaʻa oxidative i hiki ke hana i ka ulu ʻana o ka maʻi ʻaʻai. ^[8] .

paʻipaʻi ballet nail polish

5. Nā kōkua i ka pohō kaumaha

ʻO ka nui o ka protein a me ka ʻikepili fiber i nā pīni mung e hoʻonui i ka māʻona, a laila e hōʻuluʻulu ai iā ʻoe. E hoʻokau kēia i ka pono e hoʻomake i nā meaʻai pono ʻole a me nā meaʻai māmā, e hoʻonui ana i ka pohō kaumaha. Hoʻonui ia i ka hormone satiety i kapa ʻia ʻo cholecystokinin a hiki ke kōkua i ke kaua ʻana i ka momona ^[9] .

6. Hoʻoemi i nā hōʻailona PMS

ʻO nā huaʻai B i loko o ka gram ʻōmaʻomaʻo e like me ka huaʻai B6 a me ka folate he mea nui i ka kaohi ʻana i nā fluctuations o ka hormone, a ma laila e mālama nei i nā ʻōuli koʻikoʻi e pili ana i ka PMS. Hiki i nā huaora B, folate a me ka magnesium ke kōkua i ka hoʻohaʻahaʻa ʻana i ka ʻeha a me ke koʻikoʻi e pili ana i ka PMS, e like me ka mālama ʻana i ka cramp, ka ʻeha poʻo, nā loli o ka naʻau, ka luhi a me nā ʻehaʻeha o nā mākala ^[10] .

7. Kāohi ʻia ka maʻi diabetes ʻelua

Hōʻike ʻia ka Green gram e loaʻa i ka hopena antidiabetic, kahi mea maikaʻi i ka pale ʻana i ka hoʻomaka ʻana o ka maʻi diabetes (ʻano 2). Ua hōʻike ʻia kahi noiʻi ʻana e pili ana i ka hopena i hiki i nā legume ke kōkua i ka hoʻohaʻahaʻa ʻana i nā pae glucose o ke koko, ka plasma C-peptide, ka nui o ke kolukolika, nā glucagon, a me nā pae triglyceride. Mālama pū kekahi ia i ka hoʻomaikaʻi ʻana i ka glucose a me ka pane ʻana o ka insulin ^{[umikumākahi]} .

8. Hoʻonui i ka digestion

Maʻalahi e ʻeli, pono nui nā legume i ke kōkua ʻana i ke kaʻina hana digestion. Kōkua pū kekahi ka ʻōmaʻomaʻo ʻōmaʻomaʻo i ka detoxifying i kou kino ma muli o ka waiwai o ka fiber. Kōkua ia i ka pale ʻana i nā hōʻailona IBS e like me ka constipation pū kekahi ^[12] .

9. Hoʻoponopono i ka metabolism

E like me ka mea i ʻōlelo ʻia, waiwai nā ʻōmaʻomaʻo i ka fiber. Kōkua lākou i ka hoʻoponopono ʻana i nā hana metabolic i kou kino ma ka hoʻonui ʻana i ka nui o ka nui o ka metabolic. Kōkua ka fiber i ka hōʻemi ʻana i ka ʻai ʻole a me ka acidity pū kekahi ^[13] .

10. Hoʻonui i ka ikaika o ka iwi

Hiki ke kōkua i nā ʻōmaʻomaʻo ʻōmaʻomaʻo i ka hoʻomaikaʻi ʻana i kāu lawe ʻana i ka calcium, kahi e hoʻomaikaʻi ai i kou ikaika iwi. Hoʻohana ʻia ma ke ʻano he pāʻina calcium maoli, hiki i nā legume ke pale iā ʻoe mai nā haki ^[14] .

11. Mālama i ke olakino gum

Rich i ka sodium, hiki i nā ʻōmaʻomaʻo ʻōmaʻomaʻo ke kōkua i ka hoʻomaikaʻi ʻana i ke olakino o kāu gum a me kou mau niho (ka nui o ka maʻi calcium). ʻO ka ʻai mau ʻana o nā gram ʻōmaʻomaʻo hiki ke pale i nā pilikia o ka gum e like me ka holo ʻana o ka gum, ʻeha, ʻulaʻula, ʻaʻala a me nāwaliwali ^{[umikumālima]} .

12. Hoʻonui i ka noʻonoʻo noʻonoʻo

ʻO nā mea waiwai o ka hao i nā gramma ʻōmaʻomaʻo kōkua i ke kaʻina o ka lawe ʻana i ka oxygen i loko o ke koko a me ka hāʻawi ʻia o ke koko i nā mea āpau a me nā ʻano. He mea maikaʻi ia no kēlā me kēia kanaka me nā pilikia noʻonoʻo a me ka hoʻomanaʻo nāwaliwali, ʻoiai ke hana nei ka mea hao i ka hōʻoia ʻana i ka nui o ka lako oxygen i kou lolo. Kōkua kēia i ka hoʻonui ʻana i ka nānā o kekahi a me ka hoʻomanaʻo ^[16] .

13. Mālama i ke olakino maka

Kau ʻia me ka huaola C, ʻo ka ʻai ʻana i ka gram ʻōmaʻomaʻo ke kōkua iā ʻoe i ka hoʻomaikaʻi ʻana i kou olakino maka. Ke hana nei ma ke ʻano he antioxidant kūlohelohe, kōkua ia i ka mālama ʻana i ka loli o kāu retina a pale i kou mau maka mai nā pohō o waho ^[17] .

14. Pale i ke ake

Kahi kumu waiwai o ka protein, pono ka gramma ʻōmaʻomaʻo i ke olakino o kou ake. Pale ia i kou ake mai nā pohō a hōʻoia i ka hana kūpono o bilirubin a me biliverdin i ke akepaʻa. Kōkua kēia i kou akepaʻa mai ka hoʻopili ʻia e ka jaundice ^[18] .

15. Hoʻonui i ka maikaʻi o ka ʻili

ʻIke ʻia nā ʻōmaʻomaʻo ʻōmaʻomaʻo e hāʻawi i ka ʻōlinolino i ka ʻili. Hana ka mea keleawe i ka legume i nā mea kupanaha e ka hoʻomaikaʻi ʻana i kou maikaʻi o ka ʻili a hāʻawi iā ia i kahi ʻālohilohi. Hiki nō ke hoʻohana me he exfoliating maka pack a me ka scrub. Kōkua pū ia i ka kaupalena ʻana i ka hoʻomaka ʻana o nā wrinkle, nā kiko makahiki a me nā laina makahiki e hāʻawi ana i kou ʻili i kahi ʻōpio a me ke olakino olakino ^[19] .

16. Hoʻonui i ke olakino lauoho

E like me ka mea i ʻōlelo ʻia aʻe, ʻo ke keleawe i kēia manawa i nā goma ʻōmaʻomaʻo e kōkua i ka hoʻomaikaʻi ʻana i kou olakino poʻo a hāʻawi i ka hinuhinu i kou lauoho. Hiki ke hoʻopili ʻia i ke ʻano o nā makakiʻi lauoho e ʻālohilohi, lōʻihi, ikaika a mānoanoa ka lauoho ^[iwakālua] .

Nā Mea Hoʻomaʻomaʻo Green Green Health

1. Nā waffle gram ʻōmaʻomaʻo

Nā Pono ^{[iwakāluakumakahi]}

• 1 kīʻaha kīmaʻomaʻo me ka ʻili
• & frac12 tbsp ʻokiʻoki liʻiliʻi i nā chillies ʻōmaʻomaʻo
• 2 mau lau i kāpili ʻia i nā lau fenugreek
• 2 tsp palaoa palaoa Bengal
• he pinch o asafoetida
• & frac14 tsp paʻakai hua
• & frac12 tsp aila no ka hamo ʻana
• paʻakai e ʻono

Kuhikuhi

• E holoi a pulu i ka gram ʻōmaʻomaʻo i lawa ka wai i loko o kahi pola hohonu no 3 mau hola.
• E ninini maikaʻi.
• Hoʻohui i ka gram ʻōmaʻomaʻo i hoʻopulu ʻia a me nā chillies ʻōmaʻomaʻo a me & frac12 kīʻaha wai i loko o kahi mea kāwili.
• Hoʻohui a hiki i ka lilo ʻana i palu.
• Hoʻololi i ka hui i loko o kahi pola hohonu, e hoʻohui i nā koena i koe a hui maikaʻi.
• E hamo i ka hao waffle i hoʻomehana mua ʻia me kahi aila liʻiliʻi.
• E ninini i kahi pā i loko o laila a kuke no 2 a 3 mau minuke.
• E kali a hiki i ka waffles ke ʻeleʻele i ke kala.

2. Salakeke ʻōmaʻomaʻo

Nā Pono

• 1 kīʻaha i kuke ʻia i ka gram ʻōmaʻomaʻo
• 1 onion liʻiliʻi, ʻokiʻoki
• 1 ʻōmato liʻiliʻi, ʻokiʻoki
• hapa o ka 1 kukama liʻiliʻi, ʻokiʻoki
• hapalua o 1 kāloti liʻiliʻi, grated
• 2 puneteri koriana i ʻokiʻoki ʻia
• Nā lau 2 mint o ka mint
• ka paʻakai a me ka pepa e ʻono
• & lemona frac12

Kuhikuhi

• Hoʻohui i nā mea hoʻohui āpau a hui maikaʻi.
• Kaomi i ka wai lemon ma luna, a kāwili.

Ka mālama ʻana

ʻAʻole nā ​​kumu ʻōmaʻomaʻo e hoʻonāukiuki i nā hopena maikaʻi ʻole. Eia nō naʻe, hiki i kekahi mau mea i ka legume ke hōʻeha i kekahi mau kānaka ^[22] , ^{[2. 3]} .

• Ma muli o ke alo o nā oxalates, pono ka poʻe me nā puʻupaʻa a me nā maʻi bladder e hōʻalo i ka ʻai ʻana i nā pīni ʻōmaʻomaʻo.
• Hiki iā ia ke pale me ka omo o ka calcium i loko o ke kino.
• ʻO ka ʻai nui ʻana o nā ʻōmaʻomaʻo maka maka hiki ke hoʻonāukiuki i ka ʻōpū, ka luaʻi a me ka diarrhea.
• ʻO ka ʻai ʻana i nā ʻōmaʻomaʻo ʻōmaʻomaʻo wale no ka manawa lōʻihi hiki ke hopena i ka ulu ʻana o ka ʻeha anuanu i nā wāwae, lalo, nā maʻi digestive a me ka gastritis mau.
• ʻO kēlā me kēia kanaka me ka hemahema o ka yin e ʻike i nā gums pehu, perleche, a pēlā aku.
• ʻO nā wahine hāpai, nā lunakahiko a me nā keiki me ka liʻiliʻi o ka palekana ʻaʻole pono e hoʻopau i ka gram ʻōmaʻomaʻo maka.

1. [1]Chavan, U. D., Chavan, J. K., & Kadam, S. S. (1988). Ka hopena o ka fermentation ma nā proteins soluble a me ka in vitro protein digestibility o ka sorghum, ka gram green a me ka sorghum ‐ green gram i hui ʻia. Ka Nūpepa o ʻEpekema Meaʻai, 53 (5), 1574-1575.
2. [elua]Shanker, A. K., Djanaguiraman, M., Sudhagar, R., Chandrashekar, C. N., & Pathmanabhan, G. (2004). ʻO ka pane antioxidative ʻokoʻa o ka ascorbate glutathione pathway enzymes a me nā metabolites i ka chromium speciation stress i ka gram green (Vigna radiata (L.) R. Wilczek. Cv CO 4) aʻa. ʻEpekema Mea kanu, 166 (4), 1035-1043.
3. [3]Aykroyd, W. R., Doughty, J., & Walker, A. F. (1982). ʻO nā legume i ka meaʻai kanaka (Vol. 20). ʻOihana & Hoʻolālā ʻAgana.
4. [4]Chavan, U. D., Chavan, J. K., & Kadam, S. S. (1988). Ka hopena o ka fermentation ma nā proteins soluble a me ka in vitro protein digestibility o ka sorghum, ka gram green a me ka sorghum ‐ green gram i hui ʻia. Ka Nūpepa o ʻEpekema Meaʻai, 53 (5), 1574-1575.
5. [5]Morisky, D. E., Levine, D. M., Green, L. W., Shapiro, S., Russell, R. P., & Smith, C. R. (1983). ʻElima mau makahiki o ke kaohi koko a me ka make ma hope o ka olakino olakino no nā mea maʻi hypertensive. Ka Nūpepa ʻAmelika o ke olakino lehulehu, 73 (2), 153-162.
6. [6]Misra, A., Kumar, R., Mishra, V., Chaudhari, B. P., Raisuddin, S., Das, M., & Dwivedi, P. D. (2011). Hiki i nā mea āpau o ka gram green (Vigna radiata L. Millsp) i ʻike ʻia ma ke ʻano he lālā o ka ʻohana cupin a me ka albumin hua. Ka maʻi ʻaʻai lapaʻau & hoʻokolohua, 41 (8), 1157-1168.
7. [7]Hithamani, G., & Srinivasan, K. (2014). ʻO ka bioaccessibility o nā polyphenols mai ka palaoa (Triticum estivum), sorghum (Sorghum bicolor), gram ʻōmaʻomaʻo (Vigna radiata), a me ka pīpī (Cicer arietinum) i hoʻohuli ʻia e ka hana meaʻai home. Ka puke pai o ka kemika mahiʻai a me nā meaʻai, 62 (46), 11170-11179.
8. [8]Ramesh, C. K., Rehman, A., Prabhakar, B. T., Vijay Avin, B. R., & Aditya Rao, S. J. (2011). Nā Antioxidant hiki i nā sprouts vs. nā hua o Vigna radiata a me Macrotyloma uniflorum. ʻO J Appl Pharm Sci, 1 (7), 99-110.
9. [9]Adsule, R. N., Kadam, S. S., Salunkhe, D. K., & Luh, B. S. (1986). ʻO ke kelekema a me ka ʻenehana o ka gram ʻōmaʻomaʻo (Vigna radiata [L.] Wilczek). Nā loiloi koʻikoʻi i ka Science Science & Nutr, 25 (1), 73-105.
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11. [umikumākahi]Vikram, A., & Hamzehzarghani, H. (2008). Ka hopena o nā bacteria bacteria phubate solubilizing ma ka nodulation a me nā palena ulu o greengram (Vigna radiata L. Wilczek). Res J Microbiol, 3 (2), 62-72.
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23. [2. 3]Baskaran, L., Ganesh, K. S., Chidambaram, A. L. A., & Sundaramoorthy, P. (2009). Amelioration o kō kōpaʻa effluent haumia lepo a me ka hopena o ka uliuli gram (Vigna radiata L.). ʻO Botany Research International, 2 (2), 131-135.

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