Uaua: Ituaiga, Meaʻai lelei Meaʻai Ma Aʻafiaga Itu

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O fualaʻau, e taʻua foi ole fualaʻau, o fatu ia e mafai ona 'aina i le aiga o le legume. Latou te ola i totonu o poloka ma e eseese lapopoʻa, foliga ma lanu ma e maualuga i polotini, alava, ma vitamini eseese, ma maua ai le aofaʻi manaʻomia o amino acids i ou tino faʻagaioiga. O le faʻaaogaina o fualaʻau e mafai ai ona siitia le tulaga lelei o au meaʻai ona o le saponins, phytochemicals ma tannins o loʻo i ai ni vailaʻau oona ma vailaʻau faʻasaina. ^[1] . E lelei mo faʻamaʻi celiac, papala ma le puta tele. Ua fautuaina fafine maʻitaga e faʻatamaina ia papala ona o le maualuga o le folate ma le uʻamea e manaʻomia i le taimi ma le taimi e afuafua ai ^[lua] .

I le tele o ituaiga o uaua, ituaiga taʻitasi ma ituaiga uma e mafai ona aoga i lou tino peʻa manatu e te faʻaaogaina i se auala faʻatonutonuina ^{[3] [4]} . Nisi o ituaiga taʻatele o le paʻu o loʻo avanoa mo i matou o Bengal gram, mumu mumu, mung pi etc.

Faitau pea ia iloa e uiga i nei pulusili taʻitasi ma meaʻai aoga o loʻo latou mauaina ina ia mafai ai ona e faʻaaogaina i lau taumafataga.

1. Bengal Gram

Faʻailoa foi o le uliuli chana poʻo le garbanzo beans, Bengal gram o se faʻatumuina meaai i totonu o Initia. Faʻasaienitisi faʻaigoaina o Cicer arietinum L., Bengal kalama e sili ona lelei. E mauoa i alava, metala paʻepaʻe, kalisiu, polotini ma folate. O le lelei o le tuʻuina o uliuli chana i au meaʻai i aso uma e leai se tuaoi, ona o le tele o penefiti faʻamanuiaga o loʻo ia te ia ^[5] .

O lona alava mea aoga i le paʻu pauna, puipuia le maʻisuka, ma le faaleleia digestion ^{[6] [7]} . E aoga tele ile faʻatonutonuina o lou toto, faʻaleleia le mafaufau ma le soifua maloloina ^[8] . O le selenium mea i Bengal kalama ua faʻamaonia e i ai kanesa puipuia ^[9] agavaʻa E ese mai i nei, o loʻo faʻamaonia foi e fesoasoani i le faʻapaleniina o le maualuga o le homone i fafine, aveʻesea fatugaʻo ma maʻa tagoto.

Iloa atili e uiga i le ofoofogia penefiti soifua maloloina o Bengal kalama .

2. Pigeon Pea (Red Gram)

Faʻasaienitisi taʻua o Cajanus cajan, pigeon peas e masani ona taʻua o le mumu gram foʻi. Faʻatusatusa i isi paipa i le aiga legume, pigeon peas o se sili sili puna o polotini ^[10] . Mauʻoa i minerale, o le legume mafai ona fesoasoani puipuia ai le anemia ona o lona folate anotusi. O se lelei mafuaʻaga o sodium, potassium, phosphorus, zinc ma isi. ^{[sefulu ma le tasi]} . O le faʻaaogaina o pi lupe e mafai ona fesoasoani e faʻaleleia ai le tuputupu aʻe ma le atinaeina aʻo latou fesoasoani i le fausiaina o sela, sela, maso ma ponaivi ^[12] . O le maualuga alava i totonu o le uaua faia ia matua aoga i le faʻaleleia o lou soifua maloloina digestive ^[13] .

E ui lava e le o i ai i le legume soʻo se aʻafiaga faapitoa, tagata taʻitoʻatasi ma le afaina i legume tatau ona aloese mai lupe pi ^[14] . E le gata i lea, o le soona faʻaaoga o le pi e mafai ona mafua ai le tele o faʻamaʻi.

3. Green Gram (Mung Beans)

Faʻasaienitisi taʻua o Vigna radiata, green gram poʻo mung bean o le sili sili ona lelei o le toto-faʻavae polotini. O le maualuga puna o polotini, mung pi o loʻo iai foi le tele o alava, vailaʻau oona ma vailaʻau ^{[sefulu ma le lima]} . Ona o le i ai o taumafa i meaʻai, niacin, uʻamea, magnesium ma isi anoano o meaʻai, o le legume o loʻo i ai le tele o penefiti soifua maloloina e amata mai i le pauna paʻu e faʻaleleia atili le puipuiga. Faʻaaoga le lanumeamata kalama fesoasoani i le faʻaititia o le toto maualuga, puipuia faʻamaʻi fatu fatu, kanesa, PMS faʻailoga ma ituaiga 2 suka ^[16] . E aoga foi le uaua i le faaleleia atili o lou paʻu ma lauulu lauulu ^[17] .

Ae ui i lea, tagata taʻitoʻatasi ma fatugaʻo ma faʻatamaia tagāmimi le tatau tatau ona aloese mai ai ^[18] . O le uaua e mafai ona faʻalavelaveina i le faʻaaogaina lelei o le calcium foi.

Ia iloa atili : 16 Faʻamanuiaga Faʻafuaseʻi Soifua Maloloina O Green Gram (Mung Beans)

4. Lanu uliuli (Office Dal)

Ua lauiloa foʻi urad dal, o le black gram ua faʻaigoaina faasaienisi o Vigna mungo. Ona o le plethora o penefiti o loʻo ia te ia, ua faʻaaogaina i Ayurvedic vailaʻau mo le faʻaleleia o digestion ma faʻatulafonoina toto suka tulaga (faʻatasi ai ma isi faʻamoemoega). O meaʻai i le fualaʻau fesoasoani i le faʻamalosia o le faʻasoesa, faʻatautaia le maʻisuka ma fesoasoani e faʻamama ai le manava e faʻafitauli pei ole manava, manava manava, papala pe faʻapapula ^[19] . E ese mai i nei, o le faʻaalu uliuli kalama mafai ona fesoasoani i ou ivi. E mafai ona fesoasoani i le faʻamalosia o ou neula ma faʻamalosi maso foi ^{[lua sefulu]} . O le legume ua manatu e aoga i le taimi o maʻito ^{[luasefulu tasi]} .

O le soona faʻaalu o le uliuli kalama e mafai ona faʻateleina ai le maualuga o le uric acid, lea e le lelei mo tagata taʻitoʻatasi o loʻo mafatia i gallstones poʻo le gout.

Ia iloa atili e uiga i le aoga lelei o le kalama uliuli .

5. Fatugaʻo pi (Rajma)

Masani lava faʻaigoaina o rajma, fatu fatu fatu ua faʻaigoaina faʻasaienisi o Phaseolus vulgaris. Mauʻoa i alava, kalisiu, sodium ma isi anoano o mea aoga, fatu fatu fatu fesoasoani i le paʻu pauna ^[22] . O le alava mea i totonu o le pi atili gaioiga i le faʻalauiloaina o le fatu maloloina ^{[2. 3]} . I le taumafaina o fatu pi, e mafai ona e puipuia oe lava mai le aʻafia i kanesa ma faʻamaʻi o le ate. E aoga mo le faʻaleleia atili o le faʻaleagaina o meaai, o le fausiaina o ponaivi ma nifo, ma le sili atu ona lelei o paʻu ma lauulu. Ona o le folic acid mataupu, fatu fatu fatu e sili lelei mo fafine maʻitaga. Faʻapena foi, latou fesoasoani i le puipuia o le toto maualuga, faʻamalosia manatua ma detoxification ^[24] .

E ui lava o fatu fatu fatu uma nei aoga uma, o le soona faʻaaogaina o fatu fatu fatu e mafai ona mafua ai le faʻamaʻi ma tali atu i faʻamaʻi pipisi i nisi tagata ^[25] .

6. Pipi poʻo Pipi Uliuli-mata (Lobhia)

Faʻasaienitisi taʻua o Vigna unguiculata, cowpea ua manatu o le sili ona aoga ma fafagaina legume i le aiga. O se lelei mafuaʻaga o porotini, alava meaai, uʻamea, phosphorus ma isi ^[26] . O le malosiʻaga o le malosi ma le faʻamalosi, o le faʻaofiina o ni mata uliuli i au meaʻai i aso uma e sili ona aoga mo lou tino. E fesoasoani i le faʻamamaina o le suka faʻapea foi i le tuʻuina i lalo o lou toto, puipuia le anemia, ma i le faʻatonutonuina o lou suka tulaga ^[27] . Fesoasoani a le Cowpea i le tuʻuina i lalo o le kanesa o le pancreatic ma faʻamalosia lou paʻu, lauulu ma maso. E faʻamalosia foi se maʻitaga maloloina. Cowpea mafai faʻalauteleina lou ponaivi malosi foi ^[28] .

E ui lava e leai ni itu ogaoga i le fualaʻau, o le soona faʻaalu e mafua ai le faʻamaʻa.

Ia iloa atili e uiga i le penefiti soifua maloloina o cowpea .

7. Lentil

Nutritious ma o se taugofie faʻavae o polotini, lentil e taʻua faʻasaienitisi o Lens culinaris. Latou te mauoa i alava, uʻamea ma magnesium. O le iai o nei meaʻai e faʻatatau i le legume aoga i le faʻalauiloaina o le soifua maloloina fatu ^[29] . O le inuina o lentil i taimi uma ma faʻatonutonuina e mafai ona fesoasoani e puipuia le amataga o le kanesa, ona o polyphenols pei o flavanols ma le procyanidin ei ai ni vailaʻau oona, anti-inflammatory ma neuroprotective. ^[30] . Avea o se sili lelei punaʻoa o uʻamea, lentils fesoasoani faʻafitauli vaivai foi. O le legume fesoasoani i le fausiaina maso ma sela ma e lelei mo fafine maʻitaga. E faʻaosoina le electrolyte i lou tino ma faʻateleina ai foʻi lou malosi ^[31] .

Ae ui i lea, aloese mai le faʻaaogaina o le uaua i le tele o aofaʻi ona e mafai ona mafua ai le le faʻamafanafanaina i le manava.

Maua se malamalamaʻaga loloto o le ituaiga ma penefiti soifua maloloina o lentil .

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