Lierekisi tse mahlo-matšo (Cowpeas): Linnete tsa phepo e nepahetseng le Melemo

Litaba

• Boemo ba phepo e nepahetseng
• Melemo e ka bang teng
• Ts'ehetsa boima ba 'mele
• Khothaletsa bophelo bo botle ba lijo
• Ntlafatsa bophelo ba pelo
• U ka li kenyelletsa joang lijong tsa hau
• Mehato ya tlhokomelo
• Ntlha ea bohlokoa

Lierekisi tse mahlo a matšo, tse tsejoang hape e le likhomo, ke limela tse tloaelehileng tse lengoang ho pota lefatše.

Leha e na le lebitso la tsona, lierekisi tse mahlo a matsho ha se lierekisi empa ke mofuta oa linaoa.

Ka kakaretso li ’mala o sootho haholo’ me li na le letheba le leholo le letšo, le sootho, kapa le lefubelu le tšoanang le leihlo.

Lierekisi tse mahlo a masoeu li na le tatso e matla, e monate 'me hangata li nkoa e le lijo tsa mantlha lijong tsa India le tsa setso tse ka Boroa.

Sengoliloeng sena se lekola lintlha tsa phepo e nepahetseng, melemo le ts'ebeliso ea lierekisi tse mahlo a matsho.

Boemo ba phepo e nepahetseng

Lierekisi tse mahlo a matsho li teteaneng haholo ka phepo, li paka li-fiber le liprotheine tse ngata ts'ebetsong ka 'ngoe.

Hape ke mohloli o motle oa li-micronutrients tse 'maloa tsa bohlokoa, ho kenyelletsa folate, koporo, thiamine le tšepe.

Senoelo se le seng (ligrama tse 170) tsa lierekisi tse mahlo a matsho se phehiloeng se na le limatlafatsi tse latelang ():

• Lik'halori: 194
• Liprotheine: Ligrama tse 13
• Mafura: 0,9 dikgerama
• Li-carb: Ligrama tse 35
• Faeba: Ligrama tse 11
• Folate: 88% ea DV
• Koporo: 50% ea DV
• Thiamine: 28% ea DV
• Tšepe: 23% ea DV
• Phosphorus: 21% ea DV
• Magnesium: 21% ea DV
• Zinc: 20% ea DV
• Potasiamo: 10% ea DV
• Vithamine B6: 10% ea DV
• Selenium: 8% ea DV
• Riboflavin: 7% ea DV

Ntle le limatlafatsi tse thathamisitsoeng kaholimo, lierekisi tse mahlo a matsho li na le li-polyphenols tse ngata, e leng metsoako e sebetsang joalo ka li-antioxidants 'meleng ho thibela tšenyo ea sele le ho itšireletsa khahlanong le mafu ().

Lierekisi tse mahlo a matsho li na le protheine e ngata le fiber, hammoho le li-micronutrients tse kang folate, koporo le thiamine.

Melemo e ka bang teng

Lierekisi tse mahlo a matsho li amahanngoa le melemo e mengata e matla ea bophelo bo botle.

Ts'ehetsa boima ba 'mele

Ka lebaka la liprotheine le fiber e qhibilihang, ho eketsa lierekisi tse mahlo a matšo lijong tsa hau ke tsela e ntle ea ho matlafatsa boima ba 'mele.

Haholo-holo liprotheine li bontšitsoe ho fokotsa maemo a ghrelin, hormone e ikarabellang bakeng sa ho hlasimolla maikutlo a tlala (,).

Ho sa le joalo, faeba e qhibilihang ke mofuta oa faeba e hlahisang botsitso bo tšoanang le ba gel mme e tsamaea ka pampitšana ea hau ea tšilo ea lijo butle ho o thusa hore o ikutloe o khotsofetse lipakeng tsa lijo ().

Ho ea ka phuputso e 'ngoe ho batho ba 1,475, ba jang linaoa khafetsa ba na le kotsi e tlase ea 23% ea ho eketsa mafura a mpa le kotsi e tlase ea 22% ea botenya, ha e bapisoa le bao e seng bareki ().

Tlhahlobo e 'ngoe ea lithuto tse 21 e fihletse qeto ea hore ho kenyelletsa li-pulse, joalo ka lierekisi tse mahlo a matsho, lijong tsa hau e ka ba leano le atlehang la ho theola boima ba' mele mme li ka thusa ho fokotsa liperesente tsa mafura a 'mele ().

Khothaletsa bophelo bo botle ba lijo

Lierekisi tse mahlo a matsho ke mohloli o moholo oa fiber e qhibilihang, e leng phepo ea bohlokoa ha ho tluoa bophelong bo silang lijo.

Ebile, liphuputso li bonts'a hore ho eketsa ts'ebeliso ea hau ea fiber e qhibilihang ho ka thusa ho khothaletsa khafetsa le ho eketsa makhetlo a setulo ho ba nang le pipitlelano ().

Phuputso e 'ngoe e bonts'a hore fiber e ka thusa ho thibela mathata a silang lijo, a kang acid reflux, hemorrhoids le liso tsa ka mpeng ().

Faeba e qhibilihang ka har'a lierekisi tse mahlo a matsho le limela tse ling le eona e ka sebetsa e le prebiotic, e ts'ehetsang kholo ea libaktheria tse molemo ka mpeng ea hau ho thusa ho matlafatsa microbiome ().

Libaktheria tsena tse molemo ha li tšehetse feela bophelo bo botle ba 'mele empa hape li bontšitsoe ho fokotsa ho ruruha, ho matlafatsa boits'ireletso ba mmele le ho fokotsa maemo a k'holeseterole ().

Ntlafatsa bophelo ba pelo

Ho natefeloa ke lierekisi tse mahlo a matsho e le karolo ea phepo e nepahetseng ke tsela e ntle ea ho thusa ho boloka pelo ea hau e phetse hantle hape e le matla, kaha e ka thusa ho fokotsa lisosa tse 'maloa tsa likotsi tsa lefu la pelo.

Tlhahlobong e le 'ngoe ea lithuto tse 10, ho ja linaoa tse tloaetsoeng ho ja linaoa ho ne ho hokahantsoe le li-cholesterol tse felletseng le LDL (tse mpe), tseo ka bobeli li ka tlatsetsang lefung la pelo ().

Phuputso e 'ngoe ho basali ba 42 e bonts'itse hore ho latela lijo tse tlase tsa khalori tse ntlafalitsoeng ka kopi e le' ngoe ea linaoa ka letsatsi bakeng sa libeke tse 6 e fokolitse haholo selikalikoe sa letheka le triglyceride le khatello ea mali, ha e bapisoa le sehlopha sa taolo ().

Ho ja linaoa khafetsa ho boetse ho tlameletsoe ho matšoao a tlase a ho ruruha, ho ka thusang ho fokotsa kotsi ea lefu la pelo (,,).

Lierekisi tse mahlo a matsho li ka thusa ho eketsa tahlehelo ea boima ba 'mele, ho ntlafatsa bophelo bo botle ba lijo, le ho ts'ehetsa bophelo bo botle ba pelo.

U ka li kenyelletsa joang lijong tsa hau

Ntle le ho ba le lierekisi tse mahlo a matšo li phetse hantle ebile li monate ebile li bonolo ho li thabela mefuteng e mengata ea diresepe.

Haeba u sebelisa linaoa tse ommeng, etsa bonnete ba hore u li kenya ka metsing bonyane lihora tse 6, e thusang ho potlakisa nako ea ho pheha le ho etsa hore ho be bonolo ho cheka.

Hlokomela hore lierekisi tse mahlo a matsho tse omisitsoeng li fapana le linaoa tse ling tse omisitsoeng ka hore ha ho hlokehe ho nka nako e telele kapa bosiu bo le bong ka metsing a batang, empa nako ea ho pheha e ntse e ka fokotsoa haeba e kolobisitsoe lihora tse 1-2 metsing a chesang.

Ebe u li koahela ka metsing kapa ka moro, u li tlise ho pheha, fokotsa mocheso, 'me u lumelle linaoa hore li bososele metsotso e 45, kapa ho fihlela li le bonolo.

Lijong tsa setso tse ka Boroa, linaoa tse phehiloeng li kopantsoe le nama, linoko le meroho e makhasi.

Leha ho le joalo, li boetse li eketsa haholo ho sopho, sechu le lisalate.

Lierekisi tse mahlo a masoeu li na le mekhoa e metle haholo 'me li ka eketsoa mefuteng e mengata ea diresepe, ho kenyeletsoa sopho, sechu le lisalate.

Mehato ya tlhokomelo

Bakeng sa batho ba bang, lierekisi tse mahlo a matsho li ka baka bohloko ba mpeng, khase le ho ruruha ka lebaka la raffinose, mofuta oa faeba e ka tlatsetsang mathateng a silang lijo ().

Ho inela linaoa tse omisitsoeng ho ka fokotsa litaba tsa raffinose le ho li nolofalletsa ho li sila.

Matlapa le lipilisi tse ka thusang ho thibela khase le ho fokotsa matšoao le tsona li fumaneha ka bongata li-pharmacy le lisuphamaketeng.

Lierekisi tse mahlo a matsho le tsona li na le li-antinutrients, tse kang phytic acid, e tlamang ho liminerale tse kang tšepe, zinki, magnesium le calcium le ho thibela ho kenella ha tsona 'meleng ().

Ka lehlohonolo, ho inela le ho pheha lierekisi tse mahlo a matsho pele ho ts'ebeliso ho ka fokotsa haholo phytic acid ea tsona mme ha thusa ho matlafatsa monontsha oa limatlafatsi ().

Lierekisi tse mahlo a matsho li na le li-antinutrients tse ngata 'me li ka baka mathata a tšilo ea lijo ho batho ba bang. Leha ho le joalo, ho li inela le ho li pheha ho ka thusa ho fokotsa litla-morao.

Ntlha ea bohlokoa

Lierekisi tse mahlo a matsho li na le phepo e ntle ebile li amahanngoa le melemo e mengata e khahlisang ea bophelo bo botle.

Haholo-holo, li ka thusa ho ts'ehetsa ho theola boima ba 'mele, ho ntlafatsa bophelo bo botle ba pelo le ho khothaletsa bophelo ba tšilo ea lijo.

Li boetse lia tenyetseha, lia hlabosa, ebile ho bonolo ho li kenya mefuteng e mengata ea diresepe e le karolo ea phepo e nepahetseng.