Cirbadaha: Noocyada, Faa'iidooyinka nafaqada iyo Waxyeelooyinka

Magacyada Ugu Fiican Ee Carruurta

Dabaqa:

Taariikhda Dhalashada:

Dirid

Ii Soo Dir Emayl Muuji Goobta

Kaliya In

• 19 daqiiqo kahor Chaitra Navratri 2021: Taariikhda, Muhurta, Cibaadooyinka iyo Muhiimadda ay leedahay Bandhiggan
• 
• 1 saac kahor Hina Khan Waxay Ku Iftiimineysaa Copper Green Eye Shadow Iyo Bushima Qaawan Oo Qurux Badan Fiiri Muuqaalka Tilaabooyin Yar Oo Fudud!
• 3 saac kahor Ugadi Iyo Baisakhi 2021: Ku Kordhi Sawirkaaga Dabaal-degga Dabaal-Dhaqameedyo Caan ah
• 6 saac kahor Horoscope Daily: 13 Abriil 2021

Ha moogaanin

• Wararka Maaha afar, xoogagga dhexe waxay ahayd inay dilaan 8: hoggaamiyaha BJP
• Filimaan Gudi Padwa 2021: Amitabh Bachchan, Kajol Iyo Celebs Kale Ayaa Ku Shubay Rabitaankooda
• Tiknoolajiyadda Vivo X60 Dib u Eegis Degdeg ah: Taleefannada casriga ah ee ugu Fiican ee Iibsashada Qeyb-40K Qiimo-Bar ah
• Ciyaaraha IPL 2021: Zaheer wuxuu sharxayaa sida dadka reer Mumbai ee Hindida ah ay u isticmaali doonaan 'trump card' Bumrah
• Maaliyadda PPF ama NPS: Waa kuwee Dhibcaha Sida Fiican ikhtiyaarka Maalgashiga Hawlgabka?
• Gawaarida Yamaha MT-15 Oo Dual-Channel ABS Ah Oo La Bilaabayo Dhawaan Qiimayaasha Waxay Dhigeen Inay Mar Kale Kordhiyaan
• Waxbarasho CSBC Bihar Natiijadii kama dambaysta ahayd ee Booliska ee 2021 ayaa lagu dhawaaqay
• Safar 10 Meelaha Ugu Fiican Ee Lagu Booqdo Maharashtra Bisha Abriil

Cirbadaha, sidoo kale loo yaqaan 'digiraha hadhuudhka, waa miraha la cuni karo ee dhirta ku jirta qoyska legume. Waxay ku koraan jiingado waxayna kala yihiin cabirro, qaabab iyo midabyo kala duwan waxayna ku badan yihiin borotiin, faybar, iyo fiitamiino kaladuwan, waxayna siiyaan xaddiga loo baahan yahay ee amino acids ee howlaha jirkaaga. Isticmaalka budada waxay sare u qaadi kartaa tayada cuntadaada sababtoo ah saponins, phytochemicals iyo tannins oo leh antioxidant iyo antiarcinogenic guryaha ^[1] . Waxay u fiicantahay cudurka baruurta, calool istaagga iyo cayilka. Haweenka uurka leh waxaa lagula talinayaa inay cunaan burooyinka maadada folate iyo birta oo aad u badan taasoo loo baahan yahay inta uurka la leeyahay iyo ka dib ^[laba] .

Noocyada kala duwan ee loo yaqaan 'pulses', nooc kasta iyo nooc kastaa wuxuu faa'iido u yeelan karaa jirkaaga iyada oo la tixgelinayo inaad u isticmaashid qaab xakameysan ^{[3] [4]} . Qaar ka mid ah noocyada ugu badan ee iniinyaha ee la heli karo waa Bengal gram, gram cas, digir iwm.

Akhriso si aad u ogaatid mid kasta oo ka mid ah burooyinkan iyo faa'iidooyinka nafaqada ee ay leeyihiin si aad ugu darto cuntadaada.

1. Bengal Gram

Sidoo kale loo yaqaan chana madow ama digirta garbanzo, Bengal gram waa qayb ka mid ah cunnada Hindida. Cilmiyan loogu yeero Cicer arietinum L., Bengal gram waa mid nafaqo badan leh. Waxay hodan ku tahay fiber, zinc, calcium, protein iyo folate. Faa'iidooyinka ku darista chana madow ee cuntadaada maalinlaha ah waa mid aan xad lahayn, iyadoo ay ugu wacan tahay badnaanta faa'iidooyinka caafimaad ee ay leedahay ^[5] .

Faytarkiisu wuxuu caawiyaa miisaanka oo yaraada, ka hortagga cudurka macaanka, iyo hagaajinta dheef-shiidka ^{[6] [7]} . Waxay faa'iido u leedahay xakamaynta cadaadiska dhiiggaaga, hagaajinta shaqada garashada iyo caafimaadka wadnaha ^[8] . Maaddada 'selenium' ee ku jirta Bengal gram waxaa lagu caddeeyay inay leedahay ka hortagga kansarka ^[9] kartida. Kuwaas ka sokow, waxaa sidoo kale la caddeeyey inay ka caawinayso isu dheellitirka heerarka hoormoonka haweenka, baabi'inta dhagxaanta kalyaha iyo kaadi haysta.

Waxbadan ka baro waxyaabaha cajiibka ah faa'iidooyinka caafimaad ee Bengal gram .

2. Digir qoolley (Gram Cas)

Cilmiyan loogu yeero Cajanus cajan, digirta qoolleyda waxaa badanaa loo yaqaan gram cas sidoo kale. Marka loo barbardhigo garaaca kale ee ku jira qoyska legume, digirta qoolleydu waa isha ugu wanaagsan ee laga helo borotiinka ^[10] . Qani ku ah macdanta, legume waxay kaa caawin kartaa ka hortagga dhiig yari sababo la xiriira maadada folate. Waa isha wanaagsan ee sodium, potassium, fosfooraska, zinc iwm. ^{kow iyo toban} . Cunitaanka digirta qoolleyda ah waxay gacan ka geysan kartaa hagaajinta koritaanka iyo horumarka maadaama ay ka caawinayaan sameynta unugyada, unugyada, murqaha iyo lafaha ^[12] . Faytarka badan ee ku jira garaaca wadnaha wuxuu ka dhigayaa mid waxtar badan u leh hagaajinta caafimaadkaaga dheef-shiidka ^[13] .

In kasta oo legume uusan laheyn wax saameyn ah oo gaar ah, shakhsiyaadka xasaasiyadda ku leh digiraha waa inay ka fogaadaan digirta qoolleyda ^[14] . Sidoo kale, cunista xad dhaafka ah ee digirtu waxay sababi kartaa dabacsanaanta xad dhaafka ah.

3. Gram Cagaaran (Digir Mung)

Cilmiyan loogu yeero Vigna radiata, gram cagaaran ama bean beedka ayaa ah isha ugu wanaagsan ee laga helo borotiinka dhirta ku saleysan. Ilaha sare ee borotiinka, digirta mung sidoo kale waxay leeyihiin qadar fiican oo ah fiber, antioxidants iyo phytonutrients sidoo kale ^{[shan iyo toban]} . Jiritaanka maadada cuntada, niacin, birta, magnesium iyo nafaqooyin kale oo kala duwan, legume waxay leedahay faa iidooyin caafimaad oo kaladuwan oo udhaxeeya miisaanka oo yaraada ilaa difaac wanaagsan. Isticmaalka gram cagaaran waxay ka caawineysaa yareynta cadaadiska dhiigga, ka hortagga cudurada wadnaha, kansarka, astaamaha PMS iyo nooca 2aad ee sonkorowga ^[16] . Garaaca wadnaha ayaa sidoo kale waxtar u leh hagaajinta maqaarkaaga iyo tayada timahaaga ^[17] .

Si kastaba ha noqotee, shakhsiyaadka qaba xanuunka kelyaha iyo xameetida waa inay iska ilaaliyaan ^[18] . Garaaca wadnaha wuxuu hakin karaa nuugista waxtarka leh ee kalsiyum sidoo kale.

Si aad wax badan u ogaato : 16 Faa'iidooyinka Caafimaadka ee cajiibka ah ee Gram Green (Mung Beans)

4. Gram Black (Xafiiska Dal)

Sidoo kale loo yaqaan urad dal, gramka madow cilmi ahaan waxaa loogu yeeraa Vigna mungo. Sababta oo ah faa iidooyinka badan ee ay leedahay, waxaa loo isticmaalaa daawada Ayurvedic si loo wanaajiyo dheef-shiidka iyo nidaaminta heerarka sonkorta dhiigga (ujeeddooyin kale oo kala duwan). Fibreerka cuntada ee legume wuxuu caawiyaa hagaajinta habka dheefshiidka, wuxuu maareeyaa sonkorowga wuxuuna caawiyaa inuu yareeyo dhibaatooyinka la xiriira caloosha sida calool istaagga, shuban, casiraad ama dibbiro ^[19] . Marka laga reebo kuwan, cunitaanka gram madow waxay caawin kartaa lafahaaga. Waxay kaa caawin kartaa xoojinta nidaamkaaga neerfaha iyo dhisida murqaha sidoo kale ^[labaatan] . Legume waxaa loo arkaa inay waxtar leedahay inta lagu guda jiro uurka ^{[kow iyo labaatan]} .

Cunista xad dhaafka ah ee gram madow waxay kordhin kartaa heerarka uric acid, taas oo u fiicnaan doonin shaqsiyaadka la ildaran dhagaxa xameetida ama gout.

Baro wax badan oo ku saabsan faa'iidooyinka cajiibka ah ee gram madow .

5. Digirta kilyaha (Rajma)

Caadi ahaan waxaa loogu magac daray rajma, digirta kilyaha waxaa cilmi ahaan loogu yeeraa Phaseolus vulgaris. Qani ku ah faybar, kaalshiyam, sodium iyo nafaqooyin kale oo kala duwan, digirta kalyaha waxay caawisaa miisaanka oo yaraada ^[22] . Fiberka ku jira beanku wuxuu u sii dhaqmaa kor u qaadida caafimaadka wadnaha ^{[2 3]} . Adiga oo cunaya digirta kalyaha, waxaad iska ilaalin kartaa halista kansarka iyo cudurada beerka. Waxay faa'iido u leeyihiin hagaajinta dheef-shiidka, sameynta lafaha iyo ilkaha, iyo tayada maqaarka iyo timaha oo ka sii wanaagsan. Maaddaama ay ka kooban tahay maadada folic acid, digirta kelyaha ayaa aad ugu fiican dumarka uurka leh. Sidoo kale, waxay ka caawiyaan ka hortagga dhiig-karka, kor u qaadista xusuusta iyo sunta sunta ^[24] .

In kasta oo digirta kelyaha ay leedahay dhammaan faa'iidooyinkan, haddana isticmaalka badan ee digirta kelyaha waxay dadka qaarkood u keeni kartaa calool fadhi iyo falcelin xasaasiyadeed ^[25] .

6. Digir ama Digir-Madoow (Lobhia)

Cilmiyan loogu yeero Vigna unguiculata, digirta ayaa loo tixgeliyaa inay tahay tan ugu faa iidada badan uguna nafaqada badan qoyska. Waa il wanaagsan oo laga helo borotiinka, fiberka cuntada, birta, fosfooraska iyo wixii la mid ah ^[26] . Awood xoog leh iyo adkeyn, ku darida digirta indhaha madow ee cuntadaada maalinlaha ah ayaa faa'iido weyn u leh jirkaaga. Waxay kaa caawineysaa nadiifinta kolestaroolka iyo sidoo kale yareynta cadaadiska dhiiggaaga, ka hortagga dhiig-yaraanta, iyo xakameynta heerarka sonkortaada ^[27] . Digirtu waxay caawisaa yareynta halista kansarka ganaca waxayna xoojisaa maqaarkaaga, timahaaga iyo murqahaaga. Waxay sidoo kale kor u qaaddaa uur caafimaad leh. Digirtu waxay xoojin kartaa lafahaaga sidoo kale ^[28] .

In kasta oo aysan jirin waxyeellooyin daran oo ku soo gaadha legume-ka, xad-dhaafka badan wuxuu sababi karaa gaas.

Baro wax badan oo ku saabsan faa iidooyinka caafimaad ee digirta .

7. Lentils

Nafaqo iyo ilo raqiis ah oo borotiin ah, misirku waxaa cilmi ahaan loogu yaqaan Lens culinaris. Waxay hodan ku yihiin fiber, iron iyo magnesium. Jiritaanka nafaqooyinkan waxay ku xiran yihiin legume-ka oo faa'iido u leh kor u qaadista caafimaadka wadnaha ^[29] . Isticmaalka joogtada ah ee la xakameynayo ee misirku wuxuu kaa caawin karaa kahortagga bilawga kansarka, maaddaama polyphenols sida flavanols iyo procyanidin ay leeyihiin antioxidant, anti-bararka iyo saameynta neerfaha ^[30] . Ahaanshaha il aad u fiican oo birta ah, misirku wuxuu kaloo gacan ka geystaa la dagaallanka daalka sidoo kale. Furuusku wuxuu caawiyaa dhismaha murqaha iyo unugyada wuuna u fiican yahay haweenka uurka leh. Waxay kicisaa dhaqdhaqaaqa korantada jirkaaga waxayna kordhisaa heerarka tamartaada sidoo kale ^[31] .

Si kastaba ha noqotee, iska ilaali inaad u isticmaashid garaaca wadnaha tiro badan maxaa yeelay waxay ku keeni kartaa calool xanuun.

Ka hel faham qoto dheer oo ku saabsan noocyada iyo faa'iidooyinka caafimaad ee misirku .

1. [1]Rizkalla, S. W., Bellisle, F., & Slama, G. (2002). Faa'iidooyinka caafimaad ee cunnooyinka glycemic index-ka hooseeya, sida burooyinka, bukaannada sonkorowga iyo shaqsiyaadka caafimaadka qaba. British Journal of Nutrition, 88 (S3), 255-262.
2. [laba]Mudryj, A. N., Yu, N., & Aukema, H. M. (2014). Faa'iidooyinka nafaqada iyo caafimaadka ee burooyinka Physiology, Nafaqada, iyo Dheef-shiid kiimikaadka la adeegsado, 39 (11), 1197-1204.
3. [3]Rebello, C. J., Greenway, F. L., & Finley, J. W. (2014). Badarka oo dhan iyo iniinyaha: Isbarbardhigga nafaqada iyo faa'iidooyinka caafimaadka. Joornaalka kiimikada beeraha iyo cuntada, 62 (29), 7029-7049.
4. [4]Kouris-Blazos, A., & Belski, R. (2016). Faa'iidooyinka caafimaadka ee digiraha iyo iniinyaha oo diiradda saaraya lupinska macaan ee Australiyaanka Aasiya Pacific ee nafaqada bukaan socodka, 25 (1), 1-17.
5. [5]Biswas, R., & Chattopadhyay, A. (2017). Saamaynta Hypoglycemic iyo Hypolipidemic ee Qaraha (Citrullus Vulgaris) Kernelyada iniinyaha ee Jiirka Albino. Cilmi-baarista hadda ee Nafaqada iyo Sayniska Cilmiga Cuntada, 5 (3), 368-373.
6. [6]Kamboj, R., & Nanda, V. (2017). Isku dhowaanshaha, qaab-nololeedka nafaqada iyo faa'iidooyinka caafimaad ee digirta – Dib u eegis. Legume Research-Joornaal Caalami ah, 41 (3), 325-332.
7. [7]Platel, K., & Shurpalekar, K. S. (1994). Waxyaabaha ku jira istaarijka adkaysi u leh cuntooyinka Hindida. Cunnooyinka dhirta loogu talagalay nafaqada aadanaha, 45 (1), 91-95.
8. [8]Priyanka, B., & Sudesh, J. (2015). Horumarinta, Dhismaha Kiimikada iyo Waxqabadka Antioxidant ee Dosa oo la Diyaariyay Isticmaalka Bengal Gram Coat Coat. Joornaalka Caalamiga ah ee Sayniska Caafimaadka iyo Sayniska Sare, 3 (1), pp-109.
9. [9]Somavarapu, S. (2017). Nafaqo caafimaad qabta si loo dhiso qaran caafimaad qaba. Joornaalka Mareykanka ee Biomedical iyo Sayniska Nolosha, 5 (6), 123-129.
10. [10]Morton, J. F. (1976). Digirta qoolleyda ah (Cajanus cajan Millsp.): Borootiin sare oo kuleylka dhirta kuleylaha ah. HortScience, 11 (1), 11-19.
11. kow iyo tobanCunnooyinka Cunnada ee loogu talagalay Amniga Nafaqada iyo Macaashka Caafimaadka. In biofortification ee Dalagyada Cuntada (pp. 41-50). Guga, New Delhi.
12. [12]Yokoyama, Y., Nishimura, K., Barnard, N. D., Takegami, M., Watanabe, M., Sekikawa, A., ... & Miyamoto, Y. (2014). Cunnooyinka khudradda iyo cadaadiska dhiigga: falanqaynta maadada. JAMA daawada gudaha, 174 (4), 577-587.
13. [13]Pereira, M. A., O'reilly, E., Augustsson, K., Fraser, G. E., Goldbourt, U., Heitmann, B. L., ... & Spiegelman, D. (2004). Fibreerka cuntada iyo halista cudurada wadnaha: falanqaynta la ururiyey ee daraasadaha koox koox. Arkiifiyada daawada gudaha, 164 (4), 370-376.
14. [14]Pal, D., Mishra, P., Sachan, N., & Ghosh, A. K. (2011). Hawlaha bayoolojiga iyo guryaha dawooyinka Cajanus cajan (L) Millsp. Joornaalka tikniyoolajiyadda dawada sare & cilmi baarista, 2 (4), 207.
15. [shan iyo toban]Shanker, A. K., Djanaguiraman, M., Sudhagar, R., Chandrashekar, C. N., & Pathmanabhan, G. (2004). Jawaabta antioxidative-ka kala duwan ee loo yaqaan 'ascorbate glutathione pathway enzymes' iyo 'metabolites' walaaca takhasuska chromium ee gram cagaaran (Vigna radiata (L.) R. Wilczek. Cv CO 4) xididdada. Sayniska dhirta, 166 (4), 1035-1043.
16. [16]Gupta, C., & Sehgal, S. (1991). Horumarinta, aqbalida iyo qiimaha nafaqada ee isku darista naasnuujinta. Cuntada dhirta ee nafaqada aadanaha, 41 (2), 107-116.
17. [17]Mazur, W. M., Duke, J. A., Wähälä, K., Rasku, S., & Adlercreutz, H. (1998). Isoflavonoids iyo lignans ee digiraha: nafaqada iyo caafimaadka dhinacyada aadanaha. Joornaalka Nafaqada Biochemistry, 9 (4), 193-200.
18. [18]Baskaran, L., Ganesh, K. S., Chidambaram, A. L. A., & Sundaramoorthy, P. (2009). Kicinta ciida miraha sonkorta ee wasakhaysan ciidda wasakhaysan iyo saamaynta ay ku leedahay gram cagaaran (Vigna radiata L.). Botany Research International, 2 (2), 131-135.
19. [19]Grundy, M. M.-L., Edwards, C. H., Mackie, A. R., Gidley, M. J., Butterworth, P. J., & Ellis, P. R. (2016). Dib-u-qiimeynta qaababka fiber-ka cuntada iyo saameynta ay ku yeelan karto nafaqeynta nafaqada leh, dheef-shiidka iyo dheef-shiid kiimikaadka dambe. British Journal of Nutrition, 116 (05), 816-833.
20. [labaatan]Tai, V., Leung, W., Gray, A., Reid, I. R., & Bolland, M. J. (2015). Qaadashada kaalshiyamka iyo cufnaanta macdanta lafaha: dib u eegis nidaamsan iyo falanqaynta maadada. BMJ, h4183.
21. [kow iyo labaatan]Stark, M., Lukaszuk, J., Prawitz, A., & Salacinski, A. (2012). Waqtiga borotiinka iyo saameynteeda ku saabsan murqaha maskaxda iyo xoogga shakhsiyaadka ku hawlan tababarka-culeyska. Joornaalka Bulshada Caalamiga ah ee Isboortiga Nafaqada, 9 (1), 54.
22. [22]Tharanathan, R.., & Mahadevamma, S. (2003). Digirta miraha - waxay ku dheehan tahay nafaqada aadanaha. Isbeddellada Sayniska Cilmiga & Teknolojiyada, 14 (12), 507-518.
23. [2 3]Afshin, A., Micha, R., Khatibzadeh, S., & Mozaffarian, D. (2013). Abstract MP21: isticmaalka lowska iyo digirta iyo halista cudurka wadnaha ee wadnaha, istaroogga, iyo kaadi macaanka: dib u eegis nidaamsan iyo falanqayn meta ah.
24. [24]Moreno-Jiménez, MR, Cervantes-Cardoza, V., Gallegos-Infante, JA, González-La o, RF, Estrella, I., García-Gasca, T. de J.,… Rocha-Guzmán, NE (2015) . Isbedelada halabuurka ee fenoliga ee digirta guud ee la farsameeyo: saameyntooda antioxidant iyo anti-bararka ee unugyada kansarka mindhicirka. Cilmi-baarista Cunnada Caalamiga ah, 76, 79-85.
25. [25]Campos, M. S., Barrionuevo, M., Alférez, M. J. M., GÓMEZ-AYALA, A. Ê., Rodriguez-Matas, M. C., LOPEZÊALIAGA, I., & Lisbona, F. (1998). Isdhexgalka ka dhex jira birta, kaalshiyamka, fosfooraska iyo magnesium-ka ee nafaqada nafaqo-darrada ku yar. Fisiolojika khibradda leh, 83 (6), 771-781.
26. [26]Merwin, A. C., Underwood, N., & Inouye, B. D. (2017). Cufnaanta macaamiisha oo kororta waxay yareyneysaa xoogga saameynta xaafadda ee habka moodada. Ecology, 98 (11), 2904-2913.
27. [27]Bakhai, A., Palaka, E., Linde, C., Bennett, H., Furuland, H., Qin, L., ... & Evans, M. (2018). Horumarinta qaab dhaqaale caafimaad si loo qiimeeyo faa'iidooyinka suurtagalka ah ee maareynta macdanta dhiiga ee maareynta ee bukaanka qaba wadnaha. Joornaalka dhaqaalaha caafimaadka, 21 (12), 1172-1182.
28. [28]Kouris-Blazos, A., & Belski, R. (2016). Faa'iidooyinka caafimaadka ee digiraha iyo iniinyaha oo diiradda saaraya lupinska macaan ee Australiyaanka Aasiya Pacific ee nafaqada bukaan socodka, 25 (1), 1-17.
29. [29]Yang, J. (2012). Saameynta fiber-ka cuntada ee ku saabsan calool fadhiga: Falanqaynta maadada. World Journal of Gastroenterology, 18 (48), 7378.
30. [30]Hallberg L, Brune M, Rossander L. (1989) Doorka fiitamiin C ee nuugista birta. Joornaalka Caalamiga ah ee Fiitamiin iyo Cilmi-baarista nafaqada, 30,103-108.
31. [31]Chitayat, D., Matsui, D., Amitai, Y., Kennedy, D., Vohra, S., Rieder, M., & Koren, G. (2015). Kordhinta folic acid ee haweenka uurka leh iyo kuwa uurka qorsheynaya: cusbooneysiinta 2015. Joornaalka Daawada Daawada Daawada, 56 (2), 170-175.

Horoscope-Kaaga Berrito

In La Ogaado

Ii Soo Dir Emayl Muuji Goobta