Black-Eyed Peas hi ei tur mai a ni lo! Heng property mak tak takte hi han sawi ila

Buh leh chi leh chili nena cowpeas ei hi kan duh vek a ni lawm ni? A nih loh leh cowpeas tui tak tak thenkhat... Ngaihtuah pawh hian kan hmui a ti tui hle. Mahse, cowpeas hi chaw tui tak mai ni lovin, kan taksa tana ngaihtuah phak loh hlawkna pe thei superfood a ni tih i hria em? Mi tam takin he thil hlutna dik tak hi an hre lo. Chuvangin vawiin hian heng cowpea chi te tak te chhunga hriselna thuruk lian tak tak thup te hi han sawi ila.

He cowpie hian eng nge a sawi tak tak?

Black-Eyed Peas hi a takah chuan bean chi khat a ni. Sap tawngin cowpeas an ti bawk. An hming hi an pod dum chunga mit dum ang maia awm atang hian an la a ni. Khawvel hmun hrang hranga chin thin chaw tha tak tak an ni.

Nut dang ang bawkin cashews hi protein leh fiber tha tak a ni a, kan taksa tan chakna tha tak a pe a ni. A awlsam zawngin sawi ila, kan ei leh in-a kan belhchhah theih thil hlu ber pakhat an ni.

Bean ei leh in hi han en ila?

Bean cup chanve (gram 85 vel) chhunga awm chu han thlir ila. Hengte hi bean chawhmeh (cooked beans) a awm zat te hi a ni.

Hei bakah hian cowpeas hi complex carbohydrates tamna ei tur a ni. Chumi awmzia chu an ei theih nan hun rei zawk an hmang tihna a ni a, chuvangin kan taksa hian chakna a nei tlem zawk tihna a ni. Hei hian taksa rihna tihtlem nan a pui bawk.

Tin, bean-ah hian heng vitamin leh mineral hlu tak takte hi a awm bawk:

• Calcium a ni
• Thir
• Vitamin A hi a awm a
• Magnesium a ni
• Zinc a ni
• Dar
• Manganese a ni
• Folate a ni
• Vitamin K a ni
• Potassium a ni

Bean ei hian hriselna atana hlawkna mak tak a nei

Bean hian ei leh in lama a thatna hi a tawp thei lo. Tlemte han thlir ila.

Nu naupai tan chuan thil pawimawh tak a ni

Nu naupai tan chuan , bean hi rangkachak ang maia hlu a ni. Bean hmin cup chanve hian ni khata folate awm zat 44% a pai . He folate hi nutrient pawimawh tak a ni a, nausen piang lai thluak leh ruhroa piansualna awm lo turin a pui a ni.

Weight control atan a tha hle

I taksa rihna tihtlem i tum a nih chuan bean hi i thian tha ber atan siam rawh. Soluble leh insoluble fiber an pai tam hle a ni . He fiber hian a ei tlem hnuah pawh a ti hahdam thei a ni. Hei hian ei tam lutuk control turin a pui a ni. Tin, protein leh slow-digesting carbohydrates te hian rei zawk i chaw ei theih nan a pui bawk.

Taksa hian chakna tha tak a hmu thin.

Bean cup chanve hian nitin manganese man 40% - 52% a pai . He manganese hi antioxidant chak tak a ni a, kan taksa cell te chakna siamchhuah nan a pui a ni. Tin, protein hian taksa tan chakna tha tak a pe bawk.

Mit hmuhna tha neih reng theih nan a pui

Chickpeas cup chanve hian nitin vitamin A hlutna 13% a pai a , Vitamin A hi kan mit hriselna atan a pawimawh hle. Mit cornea venhimna atan a pui a, mit tana lubrication mamawh a siam a, retina hnathawh that nan a pui bawk.

Lung hriselna a venghim

I ei leh in-a fiber tam zawk dah hian rilru lam harsatna i neih theihna a ti tlem thei a ni. Zirna hrang hrangah chuan fiber tamna ei hian thisen a cholesterol level zawng zawng a tihniam thei a, a bik takin cholesterol "tha lo" (low-density lipoprotein emaw LDL) a tihhniam thei tih hmuhchhuah a ni.

Zunthlum vei theihna a ti tlem

Bean-a soluble fiber hian chaw ei kawngah a pui a ni. Hei hian thisenah sugar a dah luh rate control-na kawngah a pui a ni.Thisen sugar spike a veng avangin cowpeas hi zunthlum vei leh zunthlum vei hlauhawm tan chuan ei tur tha tak a ni. Amaherawhchu, zunthlum i vei a nih chuan i ei leh in chungchang hi doctor nen sawipui a tha ber.

Ruh a tichak

Bean cup chanve hian nitin calcium awm zat tur 8% a pai a ni. Kan hriat vek angin ruh nghet taka vawn reng nan calcium hi a pawimawh hle.

Engtin nge coffee no khat chu uluk taka i buatsaih ang?

Store-ah chickpea dried, frozen, leh canned kan lei thei. Chickpeas hring i siam dawn a nih chuan nut dang ang bawkin i hnim a, i chhum a ngai a ni.

Engvangin nge bean chu i hnim a ngai?

Nuts hi eitur tha tak ni mahse, a chhungah hian thil chi hrang hrang a awm a, chu chu chaw ei harsa deuh a ni. Chuvangin kan sawi dan chuan pum chu gas an khat a, pum an tikhat bawk . Zan khat chhunga nuts i hnim chuan heng thil ei harsa tak tak zinga 90% vel chu tuiah a inthiar chhuak thin. Tichuan, chaw chhum chu kan taksa tan a awlsam zawk hle.

Cowpeas siam dan tur

• Zan khata tuiah hnim: Bean hring chu silfai la, bean cup 1-ah tui cup 3 vel dah la, zan khat chhung hnim turin dah rawh. A tuk zingah tui chu paih la, tui thianghlim dah la, i duh chuan onion leh garlic dah la, bean chu a hmin thlengin (darkar 2 vel) chhum rawh. A tawpah chuan chi (salt) dah la. Chutiang a nih loh chuan bean chu a lum tha lo va, a tough thei bawk.
• Quick Soak: Hun i tawi a nih chuan beans chu bêlah dah la, tui dah la, minute 2 vel chhum rawh. Tichuan mei atang chuan la chhuakin, khuh la, darkar khat vel dah la. Tichuan tui chu paih la, tui thianghlim dah la, minute 45 - 60 vel chhum rawh.
• Pressure Cooker: Bean silfai, tui leh seasonings te chu cooker-ah dah la, pressure sang takah minute 16 vel chhum rawh. Tichuan minute 20 chhung chu pressure chu natural takin chhuah tir la, chutah chuan pressure la awm chu rang takin thlah rawh.

Zawhna zawh fo thin (FAQs) .

Bean ei hian pum a ti na thei em?

Ni e, mi thenkhat chuan an pum chhungah gas an nei thei. Hei hi a chinfel dan tha ber chu chawhmeh siam hmain uluk taka hnim hmasak hi a ni. Hei hian he harsatna hi nasa takin a tiziaawm dawn a ni.

Nitin bean ei hi i hriselna atan a tha em?

Legumes i ei zat i tihpun thut chuan i pum a na thei. Mahse, i taksa chuan kar engemaw zat hnuah a insiamrem ang. A tlangpuiin kar khatah legumes cup 1-2 vel i eitur ah dah tel a tha. Ei leh in inthlau tak hi a pawimawh ber a ni.