Pulses: Nā ʻano, nā pono pono kūpono a me nā hopena ʻaoʻao

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ʻO Pulses, i kapa ʻia hoʻi he legume palaoa, nā ʻanoʻai o nā mea kanu i ka ʻohana legume. Ulu lākou i nā poloka a ʻano like ʻole ka nui, nā kinona a me nā kala a kiʻekiʻe i ka protein, fiber, a me nā wikamina like ʻole, a hāʻawi i ka nui i makemake ʻia o nā amino acid i kāu mau hana kino. Hiki i nā pulses ke hoʻokiʻekiʻe i ka maikaʻi o kāu papaʻai ma muli o nā saponins, nā phytochemicals a me nā tannins i loaʻa nā antioxidant a me nā anticarcinogenic ^[1] . He maikaʻi ia no ka maʻi celiac, ka paʻa paʻa a me ka momona. Kūkā ʻia nā wahine hāpai e ʻai i nā puʻupuʻu ma muli o ka nui o ka folate a me ka hao e koi ʻia ai i ka wā a ma hope o ka hapai ʻana ^[elua] .

I loko o nā ʻano nui o nā pulina, hiki i kēlā me kēia ʻano ke pono i kou kino e noʻonoʻo nei e hoʻopau iā ia i kahi ʻano kaohi ^{[3] [4]} . ʻO kekahi o nā ʻano nui o nā puʻupuʻu i loaʻa iā mākou ʻo Bengal gram, gram ʻulaʻula, mung beans etc.

E heluhelu e ʻike e pili ana i kēlā me kēia mau puʻuwai a me nā pono o ke olakino i loaʻa iā lākou i hiki ai iā ʻoe ke hoʻopili iā ia i kāu papaʻai.

1. Bengal Gram

ʻIke pū ʻia hoʻi me nā chana ʻeleʻele a i ʻole garbanzo, ʻo Bengal gram kahi mea waiwai i ka meaʻai India. ʻO ka ʻepekema i kapa ʻia ʻo Cicer arietinum L., ʻoi aku ka momona o Bengal gram. He waiwai ia i ka fiber, zinc, calcium, protein a me folate. ʻO nā mea maikaʻi o ka hoʻokomo ʻana i ka chana ʻeleʻele i kāu papaʻai i kēlā me kēia lā ka palena ʻole, no ka plethora o nā pono olakino e loaʻa iā ia ^[5] .

nā lāʻau ayurvedic no ka ulu hou ʻana o ka lauoho

Kōkua kona ʻikepili i ke kaupaona, ka pale ʻana i ka maʻi diabetes, a me ka hoʻomaikaʻi ʻana i ka digestion ^{[6] [7]} . He mea maikaʻi ia i ka kaohi ʻana i kou kaomi koko, hoʻomaikaʻi i ka hana noʻonoʻo a me ke olakino puʻuwai ^[8] . Hōʻike ʻia ka ʻike selenium ma Bengal gram i ka pale ʻana i ka maʻi ʻaʻai ^[9] hiki. Kaawale mai kēia mau mea, ua koi ʻia nō hoʻi e kōkua i ke kaulike ʻana i nā pae hormonone i nā wahine, hoʻopau i nā pōhaku a me nā pōhaku bladder.

nā lāʻau lapaʻau homemade no ka hāʻule ʻana o ka lauoho a me ka dandruff

E ʻike hou aʻe e pili ana i nā mea kupaianaha nā pono olakino o Bengal gram .

2. Pigeon Pea (Red Gram)

ʻO ka ʻepekema i kapa ʻia ʻo Cajanus cajan, ʻo ka pi piʻo kekahi i ʻike ʻia he gram ʻulaʻula pū kekahi. Hoʻohālikelike ʻia i nā pulsa ʻē aʻe i loko o ka ʻohana legume, ʻo ka pī piʻo kahi kumu maikaʻi o ka protein ^[10] . Rich i nā minelala, hiki i ka legume ke pale aku i ka anemia ma muli o kāna folate. He kumu maikaʻi ia o ka sodium, potassium, phosphorus, zinc etc. ^{[umikumākahi]} . Hiki ke kōkua i ka ʻai ʻana i nā pi nūnū ke hoʻomaikaʻi i ka ulu a me ke kūkulu ʻana ke kōkua lākou i ke kūkulu ʻia ʻana o nā hunaola, nāʻiʻo, nā mākala a me nā iwi ^[12] . ʻO ke kiʻekiʻe o ka fiber i loko o ka pulse e lilo ia i mea maikaʻi loa i ka hoʻomaikaʻi ʻana i kou olakino digestive ^[13] .

ʻOiai ʻaʻohe ona ʻaoʻao ʻaoʻao i nā legume, pono nā kānaka me nā maʻi āpau i nā legume e hōʻalo i nā pī nūnū ^[14] . Eia kekahi, ʻo ka nui o ka pi i hiki ke hana i ka nui o ka palahalaha.

3. ʻO Green Gram (Mung Beans)

ʻO ka ʻepekema i kapa ʻia ʻo Vigna radiata, gram ʻōmaʻomaʻo a i ʻole bean ke kumu maikaʻi o nā protein i hoʻokumu ʻia me nā mea kanu. Kahi kumu waiwai nui o ka protein, ʻo ka beans wale nō ka nui o nā fiber, nā antioxidants a me nā phytonutrients pū kekahi ^{[umikumālima]} . Ma muli o ke kū ʻana o ka fiber dietary, niacin, iron, magnesium a me nā meaola like ʻole ʻē aʻe, loaʻa i ka legume nā keu olakino like ʻole mai ke kaupaona ʻana a hoʻomaikaʻi i ka pale. ʻO ka ʻai ʻana i ke kōmaʻomaʻo gram e kōkua i ka hoʻēmi ʻana i ke kaomi koko, ka pale ʻana i nā maʻi o ka maʻi puʻuwai, ka maʻi ʻaʻai, nā ʻōuli PMS a me ka maʻi kōkō 2 ^[16] . He maikaʻi nō ka pulse i ka hoʻomaikaʻi ʻana i kou maikaʻi o ka ʻili a me ka lauoho ^[17] .

Eia nō naʻe, pono e hōʻalo nā kānaka me nā maʻi puʻupaʻa a me ka maʻi hānai ^[18] . Hiki i ka lāʻau ikiʻai ke hoka me ke kūpikipiki kūpono o ka calcium pū kekahi.

E ʻike hou aku : 16 mau pono maikaʻi loa o ka Green Gram (Mung Beans)

nā pāʻani pāʻina i loko o nā mākua

4. ʻO Black Gram (Office Dal)

ʻIke ʻia hoʻi ʻo urad dal, kapa ʻia ka ʻepekema ʻeleʻele ʻo Vigna mungo. Ma muli o ka plethora o nā pono e loaʻa iā ia, hoʻohana ʻia ia i ka lāʻau Ayurvedic no ka hoʻomaikaʻi ʻana i ka digestion a me ka mālama ʻana i nā pae kō kō (ma waena o nā kumu ʻē aʻe). ʻO ka fiber dietary i ka legume kōkua i ka hoʻomaikaʻi ʻana i ke kaʻina hana digestion, mālama i ka maʻi kō a kōkua i ka hoʻopakele ʻana i nā pilikia e pili ana i ka ʻōpū e like me ka constipation, diarrhea, cramp a bloating paha. ^[19] . Ma waho o kēia, hiki i ka ʻai ʻana i ka gramʻeleʻele ke kōkua i kou mau iwi. Hiki iā ia ke kōkua i ka hoʻoikaika ʻana i kāu ʻōnaehana a me ke kūkulu ʻana i nā mākala pū kekahi ^[iwakālua] . Manaʻo ʻia ka legume he mea maikaʻi i ka wā hāpai ^{[iwakāluakumakahi]} .

Hiki i ka nui o ka ʻai ʻana o ka gramʻeleʻele ke hoʻonui i nā pae o ka uric acid, ʻaʻole maikaʻi ia no kēlā me kēia kanaka e ʻeha nei i nā gallstones a i ʻole ke gout.

E ʻike hou e pili ana i ka nā pōmaikaʻi maikaʻi o ka gram ʻeleʻele .

5. Nā Pihi Mīkini (Rajma)

ʻO ka inoa maʻamau e like me rajma, kapa ʻia ka ʻepekema ʻo Phaseolus vulgaris. Rich i ka puluniu, kalipuna, sodium a me nā mea pono like ʻole, kōkua nā pīni kōpena i ka pohō kaumaha ^[22] . ʻO ka mea i loko o ka pī e hana hou i ka hāpai i ka olakino puʻuwai ^{[2. 3]} . Ma ka ʻai ʻana i nā pīni kīhāpai, hiki iā ʻoe ke pale iā ʻoe iho i ka makaʻu o ka maʻi ʻaʻai a me nā maʻi ate. Pono lākou e hoʻomaikaʻi i ka digestion, ke hoʻokumu ʻana o nā iwi a me nā niho, a no ka maikaʻi o ka ʻili a me ka lauoho. Ma muli o ka maʻiʻo folic acid, maikaʻi loa nā pīni kidney no nā wahine hāpai. Pēlā nō, kōkua lākou i ka pale ʻana i ka hypertension, e hoʻonui ana i ka hoʻomanaʻo a me ka detoxification ^[24] .

ʻOiai loaʻa i nā pīni kīhāpai kēia mau pōmaikaʻi āpau, hiki i ka nui o nā pīni kīʻaha ke hana i ka palahalaha a me nā hopena maʻi ʻaʻai i kekahi poʻe ^[25] .

nā lāʻau lapaʻau home no nā lehelehe ʻulaʻula

6. Cowpea a i ʻole Pea maka ʻeleʻele (Lobhia)

ʻO ka ʻepekema i kapa ʻia ʻo Vigna unguikulata, ʻo ka cowpea ka mea ʻoi aku ka maikaʻi a me ka momona o ka legume i loko o ka ʻohana. He kumu maikaʻi ia o ka protein, ka fiber dietary, ka hao, ka phosphore a pēlā aku ^[26] . ʻO kahi mana o ka ikaika a me ka ikaika, e hoʻohui nei i ka pī maka ʻeleʻele i kāu papaʻai i kēlā me kēia lā ka mea maikaʻi loa no kou kino. Kōkua ia i ka hoʻomaʻemaʻe i ka cholesterol a me ka hoʻohaʻahaʻa ʻana i kou kaomi koko, ka pale ʻana i ka anemia, a me ka kaohi ʻana i kāu mau kō ^[27] . Kōkua ʻo Cowpea i ka hoʻohaʻahaʻa ʻana i ka maʻi ʻaʻai pancreatic a hoʻoikaika i kou ʻili, lauoho a me nā mākala. Hāpai pū ʻia ia i kahi hāpai hāpai olakino. Hiki iā Cowpea ke hoʻonui i ka ikaika o kou iwi pū kekahi ^[28] .

nā pōmaikaʻi ʻaila gingelly no ka lauoho

ʻOiai ʻaʻohe hopena ʻino i ka legume, hiki i ka noʻonoʻo nui ʻana ke kumu i ka palahalaha.

E ʻike hou e pili ana i ka nā pono olakino o cowpea .

7. Nā Lētē

Nutritious a me kahi kumu kūʻai kumu kūʻai o ka protein, ua kapa ʻia ka ʻepekema me ka ʻepekema ʻo Lens culinaris. Nui lākou i ka fiber, ka hao a me ka magnesium. Pili ke kū ʻana o kēia mau meaola i ka legume i mea maikaʻi i ka paipai ʻana i ke olakino puʻuwai ^[29] . Hiki ke kōkua i ka ʻai mau ʻana o ka lentil i pale i ka hoʻomaka ʻana o ka maʻi ʻaʻai, ʻoiai nā polyphenols e like me flavanols a me procyanidin i loaʻa nā antioxidant, anti-inflammatory a me nā neuroprotective effects ^[30] . Ma ke ʻano he kumu hao maikaʻi, kōkua nā līlī i ka hakakā luhi pū kekahi. Kōkua ka legume i ke kūkulu ʻana i nā mākala a me nā pūnaewele a maikaʻi no nā wahine hāpai. Hoʻoulu ia i ka hana electrolyte i kou kino a hoʻonui i kou pae ikehu pū kekahi ^[31] .

Eia nō naʻe, pale i ka ʻai ʻana i ka lāʻau ikiʻai i nā nui he nui no ka mea he kumu ia e hōʻoluʻolu ʻole ai i ka ʻōpū.

E kiʻi i ka ʻike hohonu o ka nā ʻano a me nā pono olakino o ka lentil .

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E HoʻOuna Mai IaʻU Ma O Ka Leka Uila HōʻIke Ma Ka Pūnaewele