Grocery store-ah hian bean lian, flat, green emaw cream rawng emaw i hmu tawh em? Mi thenkhat chuan butter beans an ti bawk. Dik tak chuan Lima Beans chungchang kan sawi a ni. Hengte hi chawhmeh tui tak mai ni lovin, kan taksa tana hlawkna mak tak tak pe thei superfood a ni. Chuvangin vawiin hian heng lima bean te hian hriselna atana a thatna thup te hi han sawi ila.
Heng lima bean te hi eng nge ni?
A awlsam zawngin sawi ila, lima beans hi legume chi khat a ni a, chickpeas, green beans leh lentils te nen a inang hle. An hming hi Peru khawpui Lima khawpui atanga lak an ni. Kum za tam tak chhung chu South leh Central America-a mite chuan heng bean te hi an chakna leh ei leh in atan an hmang tawh a ni.
Kan ramah hian lima bean vawt, canned emaw, frozen emaw kan hmu fo thin. Chungte chu hming hrang hranga koh an ni. Butter Beans leh Double Beans te pawh an ti ve bawk. Chuvangin eng hming pawh nise a quality a inang vek.
Lima beans hian hriselna atana a thatna mak tak tak
Beans hi superfood a ni a , protein, fiber leh nutrient tam tak nen a khat a ni. Lima bean hian heng hlawkna hi a nei tam zawk a ni. Chu hlawknate chu eng nge ni tih i han thlir teh ang.
| Hriselna atana hlawkna | Taksa a nghawng dan |
|---|---|
| Zunthlum Control | A chhunga soluble fiber awm avang hian kan ei carbohydrates te hi taksain a hip zauh zauh thin. Chumi awmzia chu thisen sugar level a sang thut lo tihna a ni. Hei hi zunthlum vei tan chuan a tha hle. |
| Digestive system hriselna tha tak a ni | A chhunga insoluble fiber hian kan intestines tifai turin broom ang maiin hna a thawk a. Constipation a veng a, hemorrhoids ang chi natna a ti tlem bawk. Tin, intestine-a bacteria \angkai tak takte a tipung a, colon cancer hlauhawmna a ti tlem bawk. |
| Thinlung Hriselna | Lima bean hian saturated fats leh cholesterol tha lo a pai lo. Chu ai chuan thau tha tak tak an nei zawk a ni. Hengte hian thisenah cholesterol tha lo (LDL cholesterol) level a tihniam a, rilru lam natna vei theihna a ti tlem a ni. Thisen sang control turin an pui bawk. |
| Thisen tlakchhamna (anemia) venna | Lima beans hi iron tamna hmun a ni . Lima bean hmin cup khat hian nitin iron mamawh hmun li a\anga hmun khat vel a pe a ni. Iron tlakchhamna vanga thisen tlakchhamna (anemia) hi a hluar hle a, a bik takin hmeichhiaah hian a tam hle. Chumi atan chuan Lima beans hi a tha hle. |
| Thluak hnathawhna atan | Heta mineral manganese awm hi thluak thanlenna atan leh nerve cell (neurotransmitters) inkara thuchah inthlengna atan a pawimawh hle. Hei hian hriatrengna leh thluak hriselna a titha a ni. |
| Weight Control | Protein leh fiber tamna avang hian lima bean hian ei tlem hnuah pawh i chaw ei a tichak thei a ni. Tin, an ei hun pawh a rei zawk a, chu chuan riltamna a tikhawtlai a ni. Hei hian ei tam lutuk control turin a pui thei a, i taksa rihna hrisel tak i neih theih nan a pui thei bawk. |
Engtin nge lima beans hi nutritional lamah a awm?
Iron, protein leh fiber bakah hian lima bean hian eitur hlu dang tam tak a pai bawk.
- Molybdenum: Protein a ti chhe thei a, taksa atanga toxins te a paih chhuak thei bawk.
- Copper: Energy siam chhuahna leh thisen kalna kawng siamna atana pawimawh.
- Folate (Vitamin B9): Nu naupai tan a pawimawh hle. Naute neural tube chhiatna a veng thei.
- Phosphorus: Ruh leh ha thanna atan a pawimawh hle.
- Thiamine (Vitamin B1): Chaw ei chu chakna ah a chantir thei.
Hei hi han ngaihtuah teh: Lima bean hmin cup khat (gram 170 vel)-ah hian:
- Calorie: 209 a ni
- Protein: gram 12 a ni
- Thau: 0.5 grams a ni
- Carbohydrates: Gram 40 a ni
- Fiber: gram 9 a ni
Mahse, canned lima bean-ah hian chi (sodium) a tam hle tih hre reng ang che. Chi ei tam lutuk hi thinlung tan a tha lo. Chuvangin, canned bean i hman chuan a chi paih nan i hman hmain tuiin uluk takin silfai hmasa phawt ang che .
Engtin nge kan lak ang? Engtin nge kan siam ang?
Lima bean hi kum khat chhungin supermarket-ah lei theih a ni a, frozen, canned, emaw dried emaw a ni. Bean dried emaw frozen emaw thlan a tha ber.
- Bean hring: I chhum hmain tuiah zan khat chhung hnim hmasa phawt ang che. Hei hian chaw an siam chak zawk ang a, an tui zawk bawk ang.
- Frozen leh canned beans: Hengte hi can atanga siam nghal theih a ni a, mahse canned a nih chuan silfai theihnghilh suh.
A siam dan tui tak tak thenkhat
- Boil tha la, olive oil tlem te te dah la, garlic nen saute rawh.
- Corn leh bell peppers te chu chawhpawlh la, salad tui tak siam rawh.
- Sandwich leh pasta ang chi dish-ah te dah la, an nutritional value tihpun nan.
- Blend tha la, cream ah siam la, hummus atan hmang rawh.
Risk a awm em? Thil hriat tur
Lima bean hi ei tur him leh nutritious tak a ni a, mahse thil tlemte hriat chian a tha.
1. Gas leh bloating: Mi thenkhat chuan lima bean ei hnuah gas leh bloating an nei thei. Hei hi an fiber tam vang a ni. Hei hi tihtlem dan tha ber chu bean te hi uluk taka chhum hi a ni . Bean hring i hman chuan darkar 4 tal tuiah i hnim chuan he harsatna hi a tiziaawm thei a ni.
2. Allergy: Legumes chickpeas, soy, lentils ang chi allergy i neih chuan lima bean ei hmain doctor rawn hmasa phawt a him ber.
3. Cyanide Risk: Hei hi hlauthawng suh. Ngun takin ngaithla rawh. Legume thenkhat, lima beans te pawh hian a raw laiin ‘linamarin’ an tih compound a nei a . Hei hi a raw a ei chuan toxin cyanide an tih ah a chang thei a ni.
Mahse, a pawimawh ber chu, he compound hi lima beans hi a lum tha (boil tha taka) a nih chuan a chhe vek a ni. Chuvangin lima beans raw emaw undercooked emaw ei ngai suh. An chhum that phawt chuan ngaihtuahawm tur a awm lo.
Mineral tlakchhamna, iron tlakchhamna ang chi i vei a nih chuan, heng ei tur chi hrang hrangte hi i doctor nen inbia a, thurawn lak hi a finthlak hle ang.
Take-Home Thuchah a ni
- Lima beans (butter beans) hi superfood a ni a, protein, fiber, iron, leh nutrient dang tam tak a pai tam hle.
- Zunthlum control nan te, thinlung hriselna atan te, taksa rihna tihtlem nan te, chaw ei kham loh nan te a hlawkpui hle.
- Canned bean i hman chuan uluk takin silfai la, a chi chu paih chhuak rawh.
- Raw takin ei ngai suh. Uluk taka siam chuan compound tha lo zawng zawng a paih vek a, ei tur him leh hrisel tak a ni.
- Allergy emaw hriselna lama harsatna i neih chuan i ei leh inah thil thar i dah hmain doctor nen inbiakna neih hmasa phawt ang che.
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