Nqaij Peas: 10 Qhov Kev Pabcuam Kev Noj Qab Haus Huv, Tus Nqi Noj Khoom Haus & Daim Ntawv Qhia

Tsis Nco

Tsev Kev Noj Qab Haus Huv Kev noj haus Khoom Noj Khoom Haus oi-Amritha K Los Ntawm Amritha K. hnub tim 9 lub 12 hlis 2018

A perennial legume, pigeon taum mog yog paub tshawb ua Cajanus cajan. Cov noob nquab paj kuj tseem hu ua liab gram thiab yog ib qho ntawm cov neeg tau txais txiaj ntsig zoo [1] hauv tsev neeg legume. Nws nquag siv rau hauv Indian thiab Indonesian cuisines. Lub noob me me thiab oval npuag tuaj hauv ntau yam xim xws li daj, xim av thiab lwm yam. Cov noob taum ntoo tau siv rau ntau lub hom phiaj xws li cua ntsawj rau fodder, cog qoob loo lossis zaub mov rau tsiaj txhu.

Tus nqaj taum pauv yog qhov txiaj ntsig zoo ntawm cov protein thaum piv rau lwm cov tog ntoo hauv tsev neeg. Nws yog cov zaub mov zoo xaiv zaub mov, xav txog nws cov ntsiab lus tsis muaj roj ntau thiab muaj fiber ntau thiab ntxhia cov ntsiab lus. Qhov nce nce ntxiv ntawm pigeon pea [ob] Nyob rau hauv thaj chaw ntawm kev noj qab haus huv-cov neeg paub vim los ntawm lub luag haujlwm tseem ceeb cov neeg taum qab tau muaj hauv kev txhim kho koj kev noj qab haus huv tag nrho. Cov tsw zoo kawg ntawm cov legume yog lwm qhov zoo tau ua rau nws qhov tseem ceeb.





Nquab Qaib Peas

Cov khoom sib xyaw ua ke ntawm cov zaub mov, vitamins, fiber ntau kev noj haus, tshuaj tua kab mob tiv thaiv thiab ntau lwm cov khoom siv muaj lub txiaj ntsig zoo rau koj cov plaub hau, metabolism thiab plawv. Cia peb paub ntau ntxiv txog cov txiaj ntsig kev noj qab haus huv thiab qhov zoo ntawm xav tsis thoob legume, pigeon peas.

Tus nqi noj haus ntawm Nqaij Peas

Lub zog cov ntsiab lus hauv 100 grams [3] ntawm pigeon peas ntau npaum li cas rau 343 kcal. Lawv muaj feeb cov ntsiab lus ntawm pyridoxine (0.283 milligrams), riboflavin (0.187 milligrams), thiab thiamine (0.643 milligrams).



100 gram ntawm cov nquab taum pauv muaj kwv yees li ntawm

  • 62.78 grams carbohydrates
  • 21.70 grams protein
  • 1.49 grams ua rog tag nrho
  • 15 grams kev noj haus fiber ntau
  • 456 micrograms folates
  • 2.965 milligrams niacin
  • 17 milligrams sodium
  • 1392 milligrams poov tshuaj
  • 130 milligrams calcium
  • 1.057 micrograms tooj liab
  • 5.23 milligrams hlau
  • 183 milligrams magnesium
  • 1.791 milligrams manganese
  • 367 milligrams phosphorus
  • 8,2 micrograms selenium
  • 2.76 milligrams zinc.

Nquab Qaib Peas

Cov Kev Pabcuam Noj Qab Haus Huv Ntawm Nqaij Peas

Qhov zoo tshaj plaws ntawm cov protein thiab cov zaub mov, cov kab lis kev cai tuaj yeem raug suav tias yog cov khoom noj kom zoo tshaj plaws rau kev noj qab haus huv. Nws yog suav nrog ntau cov txiaj ntsig kev noj qab haus huv zoo.



1. Tiv thaiv kom tsis txhob muaj ntshav

Lub siab folate cov ntsiab lus hauv cov ntawv pov thawj [4] ua rau nws cov khoom noj hauv nruab nrab los tiv thaiv qhov pib ntawm ntshav. Koj lub cev tsis muaj cov folate uas tsim nyog rau koj lub cev. Qhov tsis muaj peev xwm ntawm cov folate cov ntsiab lus hauv koj lub cev ua rau muaj ntshav khov, uas tuaj yeem kov yeej nrog kev sib xyaw ntawm cov nquab taum hauv koj cov zaub mov txhua hnub. Ib lub khob ntawm pigeon taum txhua hnub tuaj yeem pab koj los ntawm qhov pib ntawm lub cev tsis muaj ntshav.

2. Pab txhawb nqa kom poob phaus

Qhov txiaj ntsig tseem ceeb ntawm cov nquab taum pauv yog nws cov zaub mov tsis muaj calories, cov rog thiab roj cholesterol. Cov khoom noj muaj fiber ntau hauv cov ntawv sau keeb kwm [5] ua kom lub plab tag nrho kom ntev zog, zam qhov xav tau los noj tsis tas lossis noj khoom txom ncauj. Cov khoom noj kom zoo, nrog rau kev noj haus fiber ntau cov ntsiab lus hauv cov keeb kwm, pab txhawb rau kev ua haujlwm zoo dua ntawm koj cov metabolism thiab txwv tsis pub hnyav ntxiv.

3. Boosts lub zog

Cov nqaj taum pauv yog qhov zoo ntawm cov vitamins B, as Well as riboflavin thiab niacin. Cov khoom siv no pabcuam hauv kev txhim kho koj cov carbohydrate [6] metabolism hauv thiab tiv thaiv qhov tsis tsim nyog khaws cia ntawm cov rog, yog li ntuj txhawb koj lub zog. Cov noob taum pauv txhim kho koj lub zog ntau ntau yam uas tsis ua rau koj rog hnyav lossis rog rog.

4. Txo qhov o

Lub legumes yog encompassed ntawm anti-inflammatory thaj chaw uas pab nyob rau hauv kev txo swellings thiab lwm yam teeb meem inflammatory. Cov organic sib xyaw ua ke nyob rau hauv cov nquab taum mog ua raws li cov tshuaj tua kab mob thiab txo qhov mob [7] lossis o rau koj lub cev. Nws siv raws li kev daws teeb meem ceev, vim qhov ceev ntawm qhov cov nquab taum pauv txo qib ntawm qhov mob.

5. Txhim kho txoj kev loj hlob thiab kev loj hlob

Protein, lub tsev ntawm koj lub cev tag nrho, yog qhov tseem ceeb rau kev tsim kho thiab loj hlob. Cov protein ntau hauv cov pigeon taum pauv pab hauv kev tsim [8] ntawm cov hlwb, cov nqaij, nqaij leeg thiab pob txha. Cov ntsiab lus protein kuj tseem pab txhim kho txoj kev kho kom zoo ntawm koj lub cev, los ntawm kev pab nrog kev tsim kho ntawm cov hlwb.

Nquab Qaib Peas

6. Ntsuas cov ntshav siab

Tus nqi copious hauv pigeon taum pauv pab tswj koj cov ntshav siab ntau ntau. Cov poov tshuaj ua raws li vasodilator, uas yog, nws txo qis kev txhaws hauv cov hlab ntshav thiab txo koj cov ntshav siab. Nquag noj pigeon taum pauv tuaj yeem pab tshem tawm cov hlab ntshav tawm [9] blockages, thiab yog li ntawd muaj txiaj ntsig zoo rau cov tib neeg kev txom nyem [10] los ntawm kev kub siab lossis ib txog kab mob plawv.

7. Txhim kho lub cev tiv thaiv kab mob

Peb txhua tus tau hnov ​​tias feem ntau ntawm cov legumes, piv rau cov neeg siav, muaj txiaj ntsig zoo dua rau koj kev noj qab haus huv [kaum ib] thiab koj lub cev thaum noj nyoos. Cov kev xav siv rau cov nquab taum paj zoo ib yam nkaus vim tias cov khoom noj muaj cov nyom tshiab muaj ntau yam txiaj ntsig zoo dua li cov siav muag. Noj cov khoom noj nyoos tuaj yeem pab koj tau txais txhua yam ntawm cov vitamin C, uas tuaj yeem txo tau 25% yog tias nws siav. Txhawm rau kom muaj tag nrho cov vitamins tawm ntawm cov khoom siv txhawm rau txhawm rau txhim kho koj qhov kev tiv thaiv tsis muaj zog, haus nws noj nyoos.

Vitamin C txhim kho koj lub cev tiv thaiv kab mob los ntawm kev ua kom cov qe ntshav dawb thiab ua raws li lub zog tiv thaiv kab mob. Yog li, kev koom ua ke ntawm cov legume [12] hauv koj cov kev noj haus tuaj yeem pab txhim kho koj qhov kev noj qab haus huv tag nrho thiab kev tiv thaiv kab mob.

8. Boosts lub plawv huv

Cov roj (cholesterol) tsawg, thiab cov poov tshuaj siab thiab cov zaub mov muaj roj nyob hauv cov ntshav ntau ua lub luag haujlwm tseem ceeb hauv kev txhim kho koj lub plawv kev noj qab haus huv. Qhov ntau tsawg ntawm LDL [13] cov roj (cholesterol) hauv cov nquab peas xa cov vitamins tsis cuam tshuam yam tsis ua rau muaj kev tsis txaus lossis txhim kho ntawm cov rog rog. Cov ntsiab lus hauv poov tshuaj hauv keeb kwm txo koj cov ntshav siab thiab txo qis qhov muaj feem tsis tshua zoo. Zoo tib yam, kev noj haus fiber ntau pab tswj [14] cov roj (cholesterol) sib npaug thiab tiv thaiv qhov pib ntawm atherosclerosis.

9. Txhim kho lub plab zom mov

Cov nplua nuj kev noj zaub mov muaj roj nyob hauv cov nquab taum pauv ua lub hauv paus rau kev txhim kho koj cov plab zom mov. Cov ntsiab lus fiber ntau ntau dua [kaum tsib] cov khoom noj kom nqus thiab cov txheej txheem kev zom zaub mov los ntawm kev ntxiv rau ntau rau hauv cov quav, thiab txo txhua yam ua kom muaj kev ua si lim lossis o. Cov ntsiab lus fiber ntau yog lub luag haujlwm rau qhov yooj yim ntawm lub plab hnyuv. Kev noj cov nquab taum tsis tu ncua tuaj yeem txo kev mob plab zawv, tsam plab, quav tawv, thiab mob plab.

10. Kev ua haujlwm tsis haum khaub ncaws

Cov ntsiab lus fiber ntau hauv pigeon peas tau txais txiaj ntsig zoo hauv ntau qhov xwm txheej. Ib ntawm lwm tus cwj pwm tseem ceeb uas nws ua yog nyob hauv kev txo lub cev ntas [16] kev ntshawv siab. Kev noj cov nquab taum pauv thaum muaj kev coj khaub ncaws tuaj yeem pab txo qhov cramps thiab tshwm sim [17] kev mob.

durga puja tswv yim kho kom zoo nkauj rau tsev

Lus ceebtoom

Tsis muaj cov kev paub tsis zoo tshwm sim los ntawm cov txiaj ntsig zoo tshaj. Txawm li cas los xij, qee qhov xwm txheej ntawm kev fab tshuaj tau hais tawm uas yog tshwm sim los ntawm cov feem hauv cov khoom siv hauv legume. Yog tias koj pom koj tus kheej ua xua rau cov legume, sab laj nrog kws kho mob.

Ib lwm qhov phiv ib txwm yog flatulence.

Yuav Ua Cas Thiaj Tau Noj Cov Nqaij Mos

Lub legumes yog txiaj ntsig zoo tshaj thaum nws tau noj cov nqaij nyoos.

Sprouted pigeon peas yog qhov zoo rau koj kev noj qab haus huv.

Koj tuaj yeem noj cov nqaj taum - txawm yog los ntawm rhaub cov legume ib leeg lossis sib koom ua ke nrog lwm cov zaub lossis txhua yam ntawm koj xaiv

Qhia Kev Noj Qab Nyob Zoo

Nqaij qaib nrog mov thiab pigeon peas

Cov khoom xyaw

  • 1/2 khob qhuav basmati mov
  • 2 khob pigeon taum pauv, qaug
  • 1/2 pawg coriander nplooj, txhoov
  • 4 txwm
  • 4 lub cev tsis muaj nqaij tawv thiab tsis muaj roj, pom cov rog ua kom tshem tawm
  • 1 tablespoon ntsev
  • 1 tablespoon freshly av dub kua txob

Cov Lus Qhia

  • Nyob rau hauv saucepan, ntxiv cov mov, dej, thiab & frac12 teaspoon ntsev.
  • Nqa mus rau ib lub rhaub hla qhov siab kub.
  • Txo cov cua sov kom tsawg, npog kom ntom, thiab simmer rau 20 feeb.
  • Tshem tawm ntawm tshav kub.
  • Do hauv lub noob taum thiab coriander nplooj thiab npog kom sov.

Rau Nqaij Qaib

Muab tob 3 ntawm lub qhov muag thiab txiav cov txiv qaub uas seem rau hauv cov npoo av rau kev pab.

Siv ib rab riam ntse los txiav, txiav 3 lossis 4 tus kab txiav kom ncaj rau ntawm daim tawv nqaij ntawm txhua lub mis nqaij.

Muab cov nqaij qaib tso rau hauv lub lauj kaub npaj thiab broil 4-6 ntiv los ntawm cov khoom siv cua sov, li 5 feeb ntawm txhua sab.

Sib tov

Muab cov mov nplej tso rau ntawm ib qho chaw ua kom sov thiab muab tso rau sab saum toj nrog cov nqaij qaib.

Ua kub nrog lub txiv qaub wedges thiab steamed broccoli.

Saib Tshooj Lus Rov Ntxiv
  1. [1]Morton, J. F. (1976). Lub pigeon taum mog (Cajanus cajan Millsp.): Muaj cov khoom noj muaj roj ntau hauv hav zoov kub. HortScience, 11 (1), 11-19.
  2. [ob]Uchegbu, N. N., & Ishiwu, C. N. (2016). Germinated Pigeon Pea (Cajanus cajan): cov khoom noj tshiab rau kev txo qis oxidative kev nyuaj siab thiab hyperglycemia. Khoom noj khoom haus science thiab zaub mov noj, 4 (5), 772-777.
  3. [3]USDA. (2016). Cov nquab taum pauv (Cajanus cajun), Raw, USDA Lub teb chaws cov khoom noj muaj txiaj ntsig.
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  5. [5]Ofuya, Z. M., & Akhidue, V. (2005). Lub luag haujlwm ntawm cov mem tes hauv tib neeg cov khoom noj khoom haus: tshuaj xyuas. Phau ntawv Journal of Applied Sciences thiab Environmental Management, 9 (3), 99-104.
  6. [6]Torres, A., Frias, J., Granito, M., & Vidal-Valverde, C. (2007). Germinated Cajanus cajan noob ua cov khoom xyaw hauv cov khoom noj nplej zom: Tshuaj lom neeg, kev siv roj ntsha thiab cov ntsuas kev xav. Khoom Siv Khoom Noj, 101 (1), 202-211.
  7. [7]Lai, Y. S., Hsu, W. H., Huang, J. J., & Wu, S. C. (2012). Cov tshuaj tua kab mob thiab tiv thaiv kev tiv thaiv ntawm cov nquab pea (Cajanus cajan L.) tau muab rho tawm ntawm hydrogen peroxide-thiab lipopolysaccharide-kho RAW264. 7 macrophages. Khoom noj thiab ua haujlwm, 3 (12), 1294-1301.
  8. [8]Singh, U., & Eggum, B. O. (1984). Qhov xwm txheej cuam tshuam cov protein zoo ntawm pigeonpea (Cajanus cajan L.). Cog Khoom Noj rau Neeg Khoom Noj, 34 (4), 273-283.
  9. [9]Binia, A., Jaeger, J., Hu, Y., Singh, A., & Zimmermann, D. (2015). Kev noj cov zaub mov txhua hnub thiab sodium-rau-poov tshuaj piv hauv kev txo cov ntshav siab: qhov kev soj xyuas meta-tsom xam ntawm cov kev sim uas tswj hwm. Phau ntawv Journal kub siab, 33 (8), 1509-1520.
  10. [10]Yokoyama, Y., Nishimura, K., Barnard, N. D., Takegami, M., Watanabe, M., Sekikawa, A., ... & Miyamoto, Y. (2014). Cov neeg tsis noj nqaij zaub mov noj thiab ntshav siab: tsom xam meta. JAMA tshuaj sab hauv, 174 (4), 577-587.
  11. [kaum ib]Akinsulie, A. O., Temiye, E. O., Akanmu, A. S., Lesi, F. E. A., & Whyte, C. O. (2005). Soj ntsuam kev tshuaj xyuas ntawm Cajanus cajan (Ciklavit®) hauv kev mob ntshav qis ntawm lub cev. Phau ntawv Journal Tropical Pediatrics, 51 (4), 200-205.
  12. [12]Satyavathi, V., Prasad, V., Shaila, M., & Sita, L. G. (2003). Kev nthuav tawm ntawm hemagglutinin protein ntawm Rinderpest tus kab mob hauv transgenic pigeon pea [Cajanus cajan (L.) Millsp.] Cov nroj tsuag. Qhia Txog Cov Xov Tooj Hauv Xov Tooj, 21 (7), 651-658.
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