PIGEON PEAS: 10 SOIFUA MALOLOINA PENEFITI, MEAʻAI PALENI & RESIPI

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Tatau Matamata

Aua le misia

Fale Soifua Maloloina Meaai paleni Meaʻai oi-Amritha K E Amritha K. ia Tesema 9, 2018

O le legeni legume, pigeon peas e taua faʻasaienisi o Cajanus cajan. Pigeon peas ua taʻua foi o mumu kalama ma o se tasi i totonu o sili sili ona aoga pi ^[1] i le aiga legume. E masani ona faʻaaogaina i Initia ma Initia kuka. O tamaʻi fualaʻau ma liʻo foliga e faʻatupuina i lanu eseese e pei o le samasama, enaena ma isi mea.

O le pi lupe o se lelei mafuaʻaga o protein pe a faʻatusatusa i isi legume i le aiga. O se soifua maloloina filifiliga o meaʻai, mafaufau i lona maualalo-gaʻo mea aofia ai ma maualuga alava ma minerale mea. Le faʻateleina lauiloa o le pi lupe ^[lua] i le malae o tagata soifua maloloina-mafaufau tagata e mafua mai i le taua matafaioi o le suamalie pi i ai i le faʻaleleia atili o lou soifua maloloina atoa. O le tofo mataʻina o le legume o seisi itu na mafua ai lona taua.

O le eseesega palu o minerale, vitamini, alava o meaʻai, vailaʻau oona ma isi vaega o loʻo i ai le ono mafai ona faʻamanuiaina lou lauulu, metabolism ma lou fatu. Tatou faʻamasani ia iloa atili e uiga i le soifua maloloina penefiti ma lelei o le ofo legume, lupe pi.

Taua o Meaʻai a le Pigeon Peas

O le malosi i totonu o le 100 kalama ^[3] o lupe pi pi e 343 kcal. Latou i ai minute mataupu o pyridoxine (0.283 milligrams), riboflavin (0.187 milligrams), ma thiamine (0.643 milligrams).

100 kalama o pi lupe aofia ai tusa

62.78 kalama gaʻo oona
21.70 kalama porotini
1.49 kalama aofaʻi gaʻo
15 kalama alava o meaʻai
456 micrograms folates
2.965 milligrams niacin
17 milligrams sodium
1392 milligrams potassium
130 milligrams kalisiu
1.057 micrograms apamemea
5.23 milligrams uʻamea
183 milligrams magnesium
1.791 milligrams manganese
367 milligrams phosphorus
8.2 micrograms seleniuma
2.76 milligrams metala paʻepaʻe

Faʻamanuiaga tau Soifua Maloloina O Pigeon Peas

O se sili lelei punaʻoa o polotini ma minerals, le legume mafai ona avea o le sili soifua maloloina meaʻai. E aofia ai le tele o eseʻesega penefiti soifua maloloina.

1. Puipuia le anemia

O le maualuga folate mataupu i le legume ^[4] faia ia o se totonugala elemeni e puipuia le amataga o anemia. O lou tino e leai se aofaʻiga tatau o le folate e manaʻomia mo lou tino. O le le lava o folate mea i totonu o lou tino mafua ai anemia, lea e mafai ona manumalo i le tuʻufaʻatasia o lupe pi i lau 'ai i aso uma. E tasi le ipu pi pi i aso taʻitasi e mafai ona fesoasoani ia te oe mai le amataga ole anemia.

2. Fesoasoani i le paʻu o le mamafa

O le aoga sili ona taua ole pi lupe o lona maualalo-kalori aofaʻiga, gaʻo lololo ma le kolesterol. O meaʻai i le gaʻo o meaʻai i totonu o legume ^[5] faʻatumu le manava mo se taimi umi, aloese mai le manaʻoga e 'ai i taimi uma pe meaai mama. O le paleni, faʻapea foi ma meaʻai o loʻo i totonu o le fualaʻau, o loʻo fesoasoani i le faʻagaioiga sili atu o lou metabolism ma faʻamamaina le faʻatupulaia o le mamafa.

3. Faʻamalosia le malosi

Pigeon peas o se lelei mafuaʻaga o vitamini B, faʻapea foi riboflavin ma niacin. O nei vaega fesoasoani i le faʻalauteleina o lau suka ^[6] metabolism ma puipuia le le manaʻomia teuina o gaʻo, ma masani ai ona faʻamalosia ou malosiʻaga maualuga. Pigeon peas faaleleia lou malosi tulaga e aunoa ma le mafua ai se mamafa maua poʻo gaʻo atinae.

4. Faʻaitiitia le mumu

O fualaʻau o loʻo aofia ai aneti-faʻafitauli meatotino e fesoasoani i le faʻaititia o fulafula ma isi faʻafitauli pipili. O le totoina vaega i lupe pi galue pei o le aneti-afaina sooupu ma faʻaititia soʻo se mumu ^[7] pe fulafula i lou tino. E faʻaaogaina o se mapusaga vave, ona o le saoasaoa e faʻaititia ai pi lupe faʻaititia le maualuga o le fulafula.

5. Faʻaleleia le tuputupu aʻe ma atinaʻe

O le polotini, o le poloka fale o lou tino atoa, e taua tele mo le atinaʻeina ma le tuputupu aʻe. Le maualuga aofaʻi o polotini i le pigeon peas fesoasoani i le faʻavaeina ^[8] o sela, sela, maso ma ponaivi. O le polotini mea e fesoasoani foi i le faʻaleleia o le faʻamalologa masani o lou tino, e ala i le fesoasoani i le toe faʻafouina o sela.

6. Faapaleni le toto

Ole aofaʻi tele ole potassium ile pi pigeon e fesoasoani ile faʻatonutonu ole maualuga ole toto. Potassium galue o se vasodilator, o lona uiga, e faʻaititia ai soʻo se poloka i ala toto ma faʻaititia ai lou toto maualuga. O le inuina pea i lupe pi e mafai ona fesoasoani e kilia soʻo se alatoto ^[9] poloka, ma o lea e matua aoga mo tagata o loʻo pagatia ^[10] mai toto maualuga poʻo se faʻamaʻi fatu fatu.

7. Faʻaleleia le puipuia

Ua matou faʻalogo uma lava o le tele o legume, pe a faʻatusatusa i vela, e sili atu ona aoga i lou soifua maloloina ^{[sefulu ma le tasi]} ma lou tino pe a faʻaumatia mata. O le manatu e faʻatatau foi i pi lupe faʻapea foi ma le legume mata e tele atu mea aoga nai lo le vela. O le 'ai o fualaʻau mata e mafai ona fesoasoani ia te oe e maua uma ai le vaitamini C, e mafai ona faʻaititia ai ile 25% peʻa vela. Ina ia aveʻese uma vitamini mai le legume e faʻaleleia ai lou immune system, faʻaumatia mata.

Vitamini C faʻaleleia lou tino puipuia e ala i le faʻaosofia o le gaosia o papaʻe sela ma avea o se vailaʻau oʻona. I lea, tuʻufaʻatasia o le legume ^[12] i lau taumafataga mafai ona fesoasoani faʻaleleia lou maloloina atoa ma tui puipuia.

8. Faʻamalosia le soifua maloloina o le fatu

O le maualalo ole kolisi, ma le maualuga o le potassium ma meaʻai o loʻo iai ile legume e taua tele ile faʻaleleia ole soifua maloloina o lou fatu. Ole vaega maualalo ole LDL ^[13] O le suka ile pigeon peas e avatua vitamini talafeagai e aunoa ma le faʻatupuina o le le paleni poʻo le atiaʻe o gaʻo gaʻo. O le potassium mea i totonu o le legume faʻaititia lou toto maualuga ma tuʻuina ifo le avanoa o soʻo se faʻateʻi. E faʻapena foi, le fesoasoani i meaʻai e faʻatumauina ^[14] o le paleni paleni ma puipuia le amataina o atherosclerosis.

9. Faʻaleleia le soifua maloloina digestive

O le mauoa sapalai o meaʻai i totonu o le pigeon peas avea ma totonugalemu vaega faʻaleleia lou soifua maloloina digestive. O le alava aniva faʻalauteleina ^{[sefulu ma le lima]} o le taumafaina o meaʻai i le faʻatumuina o meaai i le faʻaopopoina o le lapisi i le fata, ma faʻaititia ai le mafuaʻaga o le faʻamaʻi poʻo le fulafula. O le alava aniva e nafa ma le faigofie o gaioiga gaioiga. O le taumafaina i taimi uma o pi lupe e mafai ona faʻaititia ai le manava tata, manava, papala, ma le gagase.

10. Faʻamalieina faʻafitauli o le manava

O le alava i totonu o lupe pi e aoga tele i le tele o ituaiga ata. O se tasi o taua taua matafaioi o loʻo ia te ia o le faʻamamaina o le masina ^[16] faʻaletonu O le faʻatamaina o pi pi i le taimi o le faʻasusu e mafai ona fesoasoani e faʻaititia ai le papala ma maua ai le iʻuga ^[17] tiga.

Lapataiga

E leai se iloa leaga aafiaga mafua mai i le sili ona aoga legume. Peitaʻi, ua lipotia mai nisi o faʻafitauli e mafua mai i vaega o le legume. A faʻapea ua e aliaʻi i le legume, faʻafesoʻotai se fomaʻi.

Tasi le isi itu masani auga o le pipisi.

Faʻafefea Ona Faʻaoga Pigeon Peas

E sili ona aoga ia fualaʻau peʻa faʻaumatia mata.

E lelei tele le ola pea o pi lupe mo lou soifua maloloina.

E mafai ona e kukaina pi pi - a le ole faʻapuna na o le legume pe tuʻu iai i isi fualaʻau poʻo se mea e te filifilia

Fua maloloina

Moa ma araisa ma lupe pi

Vaega

1/2 ipu araisa basmati mago
2 ipu pi lupe, sasaʻa
1/2 faaputuga koriander lau, tata
4 limes
4 susu e leai se paʻu ma leai ni pulou, e iloa ai le gaʻo ua aveʻesea
1 sipuni masima
1 sipuni faʻatoa faʻasolo lava le pepa uliuli

Faʻasinoga

I totonu o se ulo, faʻaopopo le araisa, vai, ma & frac12 sipuni masima.
Aumama i luga o le vevela tele.
Faʻaitiitia le vevela i lalo, ufiufi mau, ma simmer mo le 20 minute.
Aveese mai le vevela.
Faʻasusu i pi ma lau o koriander ma ufiufi ina ia mafanafana pea.

Mo Moa

Oomi le 3 o limes ma 'otiʻoti le limu o loʻo totoe i totonu o tina aua e tautua ai.

Faʻaaoga se naifi maʻai, 'otiʻoti le 3 poʻo le 4 faʻalava faʻasasaʻo i itu o le paʻu o tamaʻi susu uma.

Tuu le moa i luga o le apa saunia ma moa 4-6 inisi mai le vevela mafuaʻaga, tusa ma le 5 minute i itu taʻitasi.

Palu

Faʻaputuputu le araisa i luga o se ipu mafanafana mafanafana ma luga ma le moa.

Auauna vevela ma lime wedges ma steamed broccoli.

Vaʻai Tusitusiga Faʻasino

[1]Morton, J. F. (1976). Le pi lupe (Cajanus cajan Millsp.): O se maualuga porotini tropical bush legume. HortScience, 11 (1), 11-19.
[lua]Uchegbu, N. N., & Ishiwu, C. N. (2016). Germined Pigeon Pea (Cajanus cajan): o se taumafataga fou mo le tuʻuina i lalo o le faʻamalosi o le oxidative ma le hyperglycemia. Saienisi meaʻai & meaʻai, 4 (5), 772-777.
[3]USDA (2016). Pigeon peas (Cajanus cajun), Raw, USDA National Nutrient Database.
[4]Singh, N. P., & Pratap, A. (2016). Meaʻai mo meaʻai mo le soifua maloloina. I le Biofortification o Meaʻai taumafa (i. 41-50). Springer, New Delhi.
[5]Ofuya, Z. M., & Akhidue, V. (2005). O le matafaioi a papuni i le soifua maloloina o le tagata: o se toe iloiloga. Tusi o Talaaga Faʻasaienisi ma Pulega o le Siʻosiʻomaga, 9 (3), 99-104.
[6]Torres, A., Frias, J., Granito, M., & Vidal-Valverde, C. (2007). Fualaʻau Cajanus cajan fatu e fai ma mea e faʻapipiʻi i oloa pasta: Vailaʻau, suʻesuʻega o meaola ma meaola. Kemisi Meaʻai, 101 (1), 202-211.
[7]Lai, Y. S., Hsu, W. H., Huang, J. J., & Wu, S. C. (2012). Antioxidant ma anti-inflammatory aafiaga o le pigeon pea (Cajanus cajan L.) o vaega o le hydrogen peroxide-ma le lipopolysaccharide e togafitia i le RAW264. 7 macrophages. Meaʻai & gaioiga, 3 (12), 1294-1301.
[8]Singh, U., & Eggum, B. O. (1984). Mea taua afaina ai le lelei polotini o pigeonpea (Cajanus cajan L.). Laʻau Mea Taumafa mo Mea Taumafa a Tagata, 34 (4), 273-283.
[9]Binia, A., Jaeger, J., Hu, Y., Singh, A., & Zimmermann, D. (2015). O le taumafaina o le potasiuma i aso uma ma le sodium-to-potassium i le faʻaititia o le toto maualuga: o se faʻataʻitaʻiga ole faʻataʻitaʻia o faʻataʻitaʻiga. Tusi o le toto maualuga, 33 (8), 1509-1520.
[10]Yokoyama, Y., Nishimura, K., Barnard, N. D., Takegami, M., Watanabe, M., Sekikawa, A., ... & Miyamoto, Y. (2014). Meaʻai fualaʻau ma fualaʻau toto: o le meta-analysis. JAMA vailaʻau i totonu, 174 (4), 577-587.
[sefulu ma le tasi]Akinsulie, A. O., Temiye, E. O., Akanmu, A. S., Lesi, F. E. A., & Whyte, C. O. (2005). Suʻesuʻega ole falemaʻi ole Cajanus cajan (Ciklavit®) i le sickle cell anemia. Tusi o Talaaga mo Tamaiti Tropical, 51 (4), 200-205.
[12]Satyavathi, V., Prasad, V., Shaila, M., & Sita, L. G. (2003). Faʻamatalaga o hemagglutinin porotini o le Rinderpest siama i transgenic lupe pea [Cajanus cajan (L.) Millsp.] Laʻau. Laʻau Laʻau Lipoti, 21 (7), 651-658.
[13]Pereira, M. A., O'reilly, E., AugUSTson, K., Fraser, G. E., Goldbourt, U., Heitmann, B. L., ... & Spiegelman, D. (2004). Fua o meaʻai ma mea lamatia o le fatu fatu faʻamaʻi: o se faʻavasega suʻesuʻega o cohort suʻesuʻega. Faʻamaumauga o vailaʻau i totonu, 164 (4), 370-376.
[14]Farvid, M. S., Ding, M., Pan, A., Sun, Q., Chiuve, S. E., Steffen, L. M., ... & Hu, F. B. (2014). Meaʻai linoleic acid ma lamatiaga o le fatu fatu faʻamaʻi: o se faʻavasega lelei iloiloga ma meta-auiliiliga o lumanaʻi cohort suʻesuʻega. Faʻasalalauina, CIRCULATIONAHA-114.
[sefulu ma le lima]Okafor, U. I., Omemu, A. M., Obadina, A. O., Bankole, M. O., & Adeyeye, S. A. (2018). Nutritional tuufaatasiga ma antinutritional meatotino o le mais ogi cofermented ma pi pigeon. Saienisi meaʻai & meaʻai, 6 (2), 424-439.
[16]Pal, D., Mishra, P., Sachan, N., & Ghosh, A. K. (2011). Gaioiga faʻasolosolo ma mea tau vailaʻau o Cajanus cajan (L) Millsp. Tusi faʻamaonia o tekinolosi alualu i luma vailaʻau & suʻesuʻega, 2 (4), 207.
[17]Zu, Y. G., Liu, X. L., Fu, Y. J., Wu, N., Kong, Y., & Wink, M. (2010). Vailaʻau vailaʻau o le SFE-CO2 faʻamatalaga mai Cajanus cajan (L.) Huth ma a latou antimicrobial gaioiga i vitro ma i vivo. Phytomedicine, 17 (14), 1095-1101.