Black Beans hian hriselna atana a thatna mak tak tak - Hemi chungchang hi i zirchiang ang u!

Supermarket i kal hian heng bean dum te te hi i hmu tawh ngei ang, a dik em? Mi thenkhat chuan ei an hreh deuh thin a, an thiam loh vang pawh a ni thei. Mahse heng black beans, a nih loh leh `(Black Beans)` te hi superfood, nutritional value nei tha tak leh kan hriselna atana hlawkna mak tak tak nei an ni tih i hria em? Science lamah chuan `(Phaseolus vulgaris)` tia koh ni mahse, hengte hi black bean kan ti mai a ni. Vawiin hian kan chaw eiah heng black bean, a thlum deuh deuha lo awm te hi kan dah tel a hlut zia kan sawi dawn a ni.

Black beans hian hriselna atana a thatna mak tak tak

Black beans hi antioxidants, fiber, protein, leh carbohydrates te a neih avangin nutritional powerhouse a ni. Dik tak chuan, i ei leh inah black bean ang chi legumes te telh fo hian natna khirh tak tak engemaw zat a thlen theihna a ti tlem thei a ni.

Thisen sugar level control

Hei hi zunthlum vei tan chuan thil pawimawh tak a ni. Carbohydrates tamna ei tur tam tak ang lo takin black bean ei hian thisen sugar level a tisang nghal lo. Research chuan thil danglam tak a hmuchhuak a ni. Ngaihtuah teh, buhfai chauh i ei thin. Tichuan i thisen sugar level chu eng emaw chen chu a sang chho ta a ni. Amaherawhchu, buhfaiah hian black beans i dah tel a, i ei chuan chu buhfai chauh i ei aiin i thisen sugar level a hniam zawk ang. Zunthlum vei tan chuan ei leh in hrisel takah black beans dah hian thisen sugar a control thei a, a kaihhnawih thinlung natna vei theihna a ti tlem thei bawk.

Cancer vei theihna tihziaawmna

Research atanga a lan dan chuan bean leh legumes dang tamna ei hian cancer chi hrang hrang, pum, kal leh ril cancer te a ti tlem thei a ni. Rannung zirchianna hmasaah pawh bean hian hnute cancer cells te thanna control nan a pui thei tih hmuhchhuah a ni a, mahse hei hi finfiah turin mihringah hian zirchianna tam zawk neih a ngai a ni.

Mit venna a ni

Kan upat deuh deuh hian kan mit a chak lo hi thil pangngai a ni. Black bean-a antioxidant awm hian kan mit hi kum upat vanga macular degeneration leh cataracts ang chi natna lakah a veng thei a ni . United States-a National Eye Institute-in zirchianna lian tak an neihah chuan risk sang tak nei miten antioxidant dose sang tak an ei hian an natna vei theihna chance chu 25% in a tlahniam tih a tarlang. An mit hmuhna pawh 19% in a tlahniam bawk. Chuvangin black beans hi mit tan chuan chaw tha tak a ni.

Lung hriselna

Cholesterol hi tunlai hian mi tam takin an nei a. Bean ei hian i thisena cholesterol level zawng zawng a tihhniam theih bakah...Zirna hrang hrangah chuan cholesterol level "tha lo" a tihniam thei tih hmuhchhuah a ni a, hei hian thinlung natna vei theihna a ti tlem thei a ni. Zirchianna pakhatah chuan ni khata bean hmin vawi khat ei hian thinlung natna vei theihna chu 38% thlengin a tihniam thei tih a tarlang.

Taksa rih zawng control

Zirna hrang hrangah chuan bean ei fo thinte hian an taksa rihna a hniam zawk a, an kawr vel pawh a te zawk tih hmuhchhuah a ni. Mipa thau lutuk chungchanga zirchianna an neihah chuan bean leh nut dang ei tam zawk pawl hian ei leh in danglam tak hmangtute aiin an taksa rihna an ti tlem zawk a ni. An cholesterol level "tha lo" pawh nasa takin a tlahniam bawk. Scientist-te chuan hei hi bean-a protein, fiber leh slow-digesting carbohydrates tam vang niin an ngai. Heng nutrients te hian rei zawk chu i chaw ei tam zawk nan a pui a, hei hian ei tam lutuk hi a control thei a ni.

Black beans-a awm nutrition

Black beans hi antioxidant tamna ei tur a ni. A awlsam zawngin sawi ila, antioxidants hi kan taksaa kan cell tichhe thei leh min ti na thei tur thil te te dotu superhero te an ni. Kan cell te an venghim a, thinlung natna leh cancer ang chi thil lakah min veng bawk. Hei bakah hian black bean hian a hnuaia vitamin leh mineral te hi a pai bawk:

• Vitamin A hi a awm a
• Vitamin C a ni
• Calcium a ni
• Folate a ni
• Magnesium a ni
• Thir
• Potassium a ni

Bean dum 1/2 cup khat ei tur ei tur chungchanga hriat tur

Bean dum hmin cup chanve-ah eng nge awm tih i en ang u, chu chu serving khata ei tlangpui zat a ni.

Ngaihtuah tur thilte

Mahse thil pakhat ngaihtuah reng tur a awm. Black bean hian carbohydrate a pai tam hle. Chuvangin, low-carb diet zawmtu tan chuan an tling lo mai thei . Tin, ei harsa compound engemaw zat an neih avangin vawi khata ei tam lutuk hian gas leh pum a ti na thei bawk . Chumi chungchangah chuan eng nge tih tur kan sawi leh ang.

Engtin nge black bean hi uluk taka buatsaih ang?

Black bean atanga hriselna atana hlawkna tam ber hmuh theih nan canned bean ai chuan dried bean hman a tha zawk.

A hmasa berin bean hring chu la la, tui lum takah uluk takin silfai ang che. Tichuan, i soak a ngai a ni. He soaking step hi a pawimawh hle a, a chhan chu ka sawi tawh ang gas venna kawngah nasa takin a pui a ni.

A tha ber chu "hot soak" tih hi a ni.

1. Bean cup 2 ah tui cup 10 vel dah la.

2. He tui hi stove-ah dah la, a lum thlengin dah rawh. Tui a lum tha tawh chuan minute khat emaw minute hnih emaw vel dah la.

3. Tunah chuan stove atang chuan bêl chu la chhuakin darkar 4 vel khuh rawh.

4. Tichuan, tui chu paih la, bean chu silfai leh rawh. Tunah chuan i bean te chu a tui thei tawh ang.

Hetianga siam black beans hmang hian hetiang chaw tui tak tak pawh i siam thei bawk. Kan ram ang bawkin coconut nen mash tui tak i siam thei bawk a, curry tha tak pawh i siam thei bawk.

• Bean leh cheese quesadilla a ni
• Bean dum leh thei hmanga siam salsa
• Bean hmanga siam soup tui tak
• Kan duh ang taka siam black bean curry emaw oil dip emaw