Kan nitin buhfai nen lentil soup tui tak ei hian kan kal sual thei lo a ni lawm ni? A nih loh leh tlai lama tea time laiin thiante nen steamed chickpea in emaw, zingkar ah green gram curd rice nen... Hengte hi kan nitin nunah kan ei nuam ber berte chu an ni. Mahse, heng zawng zawng hi chhungkaw lian tak pakhata mi an ni tih i hria em, superfoods packed with nutrition? Hengte hi ' legumes ' kan tih te hi an ni. Vawiin hian heng chaw duh tak takte hi tlem tal thuk zawkin han sawi ila.
Legumes, Beans leh Pulses - Eng nge a danglamna?
Heng thu pathumte hi kan hre fo va, chuvangin a chang chuan a buaithlak deuh thei . A awlsam zawngin i vawng ang u.
- Legumes: A awlsam zawngin sawi ila, hei hi chhungkaw lian ber a ni. Hei hi plant classification atanga lo chhuak hming a ni. Pod siamtu thlai te hi he chhungkaw zinga mi an ni. Khawvel pumah he thlai chi hrang hrang 16,000 chuang a awm a.
- Beans: Bean hi legume chhungkaw lian zinga pakhat chauh a ni. Anni hi chi lian tak tak, a tam zawkah chuan kal (kidney) ang chi, legume thing hnah (pods) chhunga lo thang thin an ni.
- Pulses: Hei hi leguminous plant pods atanga chi ro tak tak hmuh chhuah a ni. Entirnan, dawr atanga kan lei dried lentils, chickpeas, green beans, leh cowpeas te hi ‘Pulses’ category ah an tel a.
Chuvangin, i hrethiam em? ‘Pulse’ tin hi ‘Legume’ a ni vek. Tin, ‘Bean’ tin hi ‘Legume’ a ni. Mahse ‘Legume’ zawng zawng hi ‘Pulse’ emaw ‘Bean’ emaw an ni vek lo. (Entirnan, bean pod ang chi thil, pod atanga kan ei nghal mai thin).
Kan rama legume lar ber berte chu engte nge ni?
Kan ei fo thin legumes chi hrang hrang a awm tih kan hre vek. Eng nge an nih i en ang u.
| Legume chi hrang hrang | Sri Lanka rama Entirna tlanglawn tak tak |
|---|---|
| Lentils a ni | Lentils sen (Mysore lentils), lentils dum |
| Peas & Chickpeas te pawh a awm | Chickpeas, Mung beans, Cowpeas, Green peas te pawh a awm bawk |
| Be | Kidney bean, black bean, soy bean te pawh a awm bawk |
| Peanuts a ni | Mi tam tak chuan peanut hi ‘nut’ chi khat niin an ngai a, mahse a takah chuan peanut hi lei hnuaia lo thang, legume chhungkaw zinga mi a ni. |
Heng legumes te hian kan taksa tana hriselna atana a thatna mak tak tak te
Legumes hi pum chhunga thil awm mai mai a ni lo. Superfood an ni a, eitur tha tak tak nen an khat a, kan hriselna atan hlawkna hlu tak tak tam tak an pe a ni.
- Protein tamna: A bik takin sa leh sangha ei lo tan chuan legumes hi plant-based protein source tha tak a ni. Hengte hi taksa thanlenna leh cell siamthatna atan a pawimawh hle.
- Digestion a pui: He thei hian fiber a pai tam hle . He fiber hian constipation ang chi harsatna a tiziaawm mai bakah kan intestines-a bacteria \angkai tak takte tan ei tur tha tak a pe a, digestive system zawng zawng a hrisel theih nan a pui bawk.
- Lung hriselna a humhim: Legumes hian thisen a cholesterol tha lo awm zat a tihniam thei a ni. Thisen sang control turin an pui bawk. Hei hian lung natna vei theihna a ti tlem a ni.
- Diabetes mellitus control turin a pui: Legumes-a carbohydrates leh fiber complex tak tak a awm avangin sugar hi a ei chuan thisenah zawi zawiin a lut thin. Hei hian thisen sugar level a san thut loh nan a veng a ni. Hei hi zunthlum vei leh zunthlum vei theihna hlauhawma awmte tan a pawimawh hle.
- Cancer vei theihna a ti tlem: Antioxidant chak tak tak polyphenols ang chi an nei a ni. Chungte chuan kan cell te chu kan cell tichhe thei free radicals lakah a venghim a ni. Zirna hrang hrangah chuan hei hian cancer chi hrang hrang vei theihna a ti tlem thei tih hmuhchhuah a ni.
- Taksa rihna control-na atan a pui: Fiber leh protein a tam avangin legumes hian ei tlem hnuah pawh a ti hahdam hle. Hei hian ei tam lutuk control nan a pui a, taksa rihna control nan a pui bawk.
"Antinutrients" - hengte hi hlauh tur tak tak a ni em?
Legumes chungchang sawi hian "antinutrients" tih thumal hi i hre tawh mai thei. He thu i hriat hian hengte hi taksa tan a pawi em tih i ngaihtuah mai thei. Hengte hi eng nge an nih tak tak tih hi han thlir ila.
A awlsam zawngin, hengte hi legumes-a pianphung anga awm compound an ni. Thlai chu rulhut leh thil dang chhiatna laka humhim turin an awm a ni. Mahse kan ei hian kan taksain nutrient thenkhat, iron, calcium leh zinc a lakluh theihna chu tlem a tibuai thei a ni.
| Antinutrient chi khat a ni | Insu |
|---|---|
| Lectins a awm bawk | Calcium, iron, leh zinc te ang chi ei tur tha tak tak lakluhna a ti tlem. |
| Phytates a ni | Iron, zinc, magnesium, leh calcium te hip luh a ti tlem. |
| Tannins a awm bawk | Iron absorption a ti tlem. |
Mahse hei hi hlau suh! Hei hi buaina lian tak a ni lo. Heng ‘antinutrients’ te nghawng hi tihbo dan awlsam tak tak a awm. Chu chu legumes uluk taka hnim a, uluk taka chhum tihna a ni. Heng kawng pahnih hian heng compound tam zawk hi a paih chhuak thin. Chuvangin, hei hi legumes-in ei leh in lama a thatna sang tak a neihte hi i hmuh loh chhan ni suh.
Hei hi legumes siam dan dik leh tui tak a ni!
Legumes atanga hlawkna tam ber hmuh tur chuan a inbuatsaih dik a ngai a ni.
1. Soaking: Thil thenkhat lentils tih loh chu, dry bean chickpeas, kidney beans, leh cowpeas te hi tuiah darkar engemaw zat (darkar 8 vel emaw zan khat emaw) tuiah hnim hmasak tur a ni. Hei hian an siam a awlsam phah a, kan sawi tawh ‘antinutrients’ leh gas siamtu compound te chu a paih chhuak bawk. Tui hnim chu paih la, tui thianghlim nen chhum rawh.
2. Chaw siam that: Hei hi a pawimawh hle.Legumes hi a tui tha vek thlengin chhum fo ang che. Chi thenkhat, a bik takin kidney bean te hi a hmin emaw, a tui lo emaw ei chuan pum a ti na thei a, a rilru a ti na thei a, a luak chhuak thei a, a ril a ti na thei bawk . Chuvangin uluk taka chhum a pawimawh.
3. Canned Beans: Canned beans, chickpeas ang chi i hman chuan i chhum hmain uluk takin silfai hmasa phawt ang che. Hei hian extra salt leh fillers te chu a paih chhuak ang.
4. I ei leh in a telh dan tur:
- Protein tihpun nan soup-ah dah la.
- Salad-ah hian boiled peas leh beans te dah la.
- Lentils leh green beans ang chi thil hmangin vada tui tak tak siam rawh.
- Chickpeas hmin, bean leh green beans te chu steam-in chaw tui tak siam rawh.
- Rice-ah dah la, chhum rawh (e.g. green bean curd).
Take-Home Thuchah a ni
- Legumes hi nitin kan ei tur a ni a, lentils, chickpeas, green beans, leh lentils te hi a ni. Protein, fiber, vitamin leh minerals tamna superfood an ni.
- Hengte hian zunthlum, thinlung natna te a thunun a, taksa rihna a tihtlem bakah cancer vei theihna a ti tlem bawk.
- "Antinutrients" te hi hlau suh. Ei hmaa tuiah hnim a, uluk taka siam chuan an nghawng chu a bo vek tawh mai thei.
- Kar tin i ei leh inah legumes chi hrang hrang dah tel hi nun hrisel tak neihna atana investment tha tak a ni. I chaw ei tur tui tak leh ei tur tha tak siamna tha tak a ni.
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