Izinzuzo eziyi-13 Zezempilo zikaMakhana (izinzuzo zembewu yeLotus)

I-Makhana (imbewu ye-lotus noma amantongomane e-fox) ukudla okulula kwaseNdiya okuhlotshaniswa nenqwaba yezinzuzo ezinhle zezempilo. Uma kuqhathaniswa namanye amantongomane nembewu efana ama-alimondi, u-cashews, nezinye izithelo ezomile, umsoco wamakhana uphakeme, futhi kunezinzuzo eziningi zokudla amakhana.

Imvelaphi kaMakhana

Ukutshalwa kweMakhana kwavela eMadhubani, isifunda esaziwayo eMithilanchal yaseBihar. Iqale yatshalwa abalimi bendawo besebenzisa izindlela zendabuko, imbewu kaMakhana kanye nePops kusukela ngaleso sikhathi kwasakazeka kulo lonke elaseNdiya nasemazweni afana nePakistan, Canada, China, Malaysia, kanye neBangladesh. Nokho, ukulima kusalokhu kugxile kakhulu eMadhubani. Ngesidingo esikhulayo sembewu ye-Makhana nama-flakes kokubili ngaphakathi nangaphandle, uHulumeni wase-India ukhuthaza izinhlelo zokumaketha nokupakisha ukuze ungene ezimakethe ezintsha. Imizamo le igoqela ukuxhasa abalimi bezigaba zeMadhubani leDarbhanga ukuze bathuthukise impilo yabo ngokulima uMakhana.

Nutritional Value of Makhana

Inothile ngama-fibers namaprotheni, okuqukethwe kwe-makhana kuphezulu, kuyilapho ehlala enamafutha amancane. Nali inani lomsoco lamakhana nge-100g:

I-Makhana futhi iqukethe inani elilinganiselwe lama-carbohydrates ne-iron, okwenza kube ukudla okuphezulu. Zonke lezi zimiso zokudla okunomsoco zamakhana zibonisa izinzuzo zokuwuhlanganisa njengengxenye yokudla okunempilo.

Izinzuzo eziyi-13 Zezempilo zikaMakhana (izinzuzo zembewu yeLotus)

Kunenqwaba yezinzuzo zokudla amakhana ngenxa yokubaluleka kwawo komsoco. Imbewu ye-lotus, noma amakhana, inikeza izinzuzo eziningi, njenge:

1. Ukuphathwa kwesisindo: Ngokucebile ngomsoco, amakhana angasiza gcina isisindo esinempilo futhi wengeze inani ekudleni komuntu. Ukwengeza, iphansi ku-cholesterol namafutha, okwenza kube nenzuzo ekunciphiseni isisindo.
2. Impilo yenhliziyo: I-Makhana iqukethe izakhi ezibalulekile ezifana namaprotheni, i-calcium, i-magnesium, ne-potassium, enenzuzo ekugcineni a inhliziyo enempilo.
3. Ukunakekela ukusebenza kwezinso: I-Makhana isebenza njenge-ejenti eqeda ubuthi, ikhipha ubuthi futhi ihlanze i-spleen, enesibopho sokususa amangqamuzana egazi. Lokhu kunomthelela ekulondolozeni impilo enhle yezinso, njengoba isiza ukulawula ukugeleza kwegazi futhi ilawula ukuchama ngokukhipha ubuthi emzimbeni.
4. Ukulawula umfutho wegazi: Okuqukethwe okuphezulu kwe-magnesium kanye namazinga aphansi wamafutha kanye nesodium emakhana kuyenza iphumelele ekulawuleni nasekugcineni amazinga omfutho wegazi, ikakhulukazi kubantu nomfutho wegazi ophezulu.
5. Ukukhipha ubuthi esibindini: Izinzuzo zokudla okunomsoco zamakhana nazo zinomthelela ekugcineni ukusebenza kwesibindi kanye nokuthuthukisa umzimba.
6. Impilo yamathambo namazinyo: I-Makhana iwumthombo omuhle kakhulu we-calcium, i-magnesium, namaprotheni, abalulekile ekukhuleni okunempilo kwamathambo namazinyo.
7. Ukuphathwa kwesifo sikashukela: Ukuba nenani eliphansi lekhalori kanye nenkomba ye-glycemic, amakhana athathwa njengenempilo yokulawula isifo sikashukela kanye amazinga kashukela emzimbeni.
8. Isistimu yokugaya ukudla enempilo: Njengoba iphezulu ku-fibre, izinzuzo zembewu ye-lotus zihlanganisa ukugcina isimiso sokugaya ukudla sinempilo kanye nokukhuthaza ukugeleza kwamathumbu, ngaleyo ndlela. ukuvimbela ukuqunjelwa.
9. Anti-ukuguga: Imbewu ye-lotus noma amantongomane e-fox anothile ngama-antioxidants, okuwenza abe ukudla okuhle kokulwa nokuguga. Kungcono ukudla amakhana agazingiwe kunokuthosa ukuze uthole izinzuzo ezigcwele zamakhana zokulwa nokuguga. 
10. Umsebenzi wezinzwa: Imbewu ye-lotus noma i-makhana iqukethe i-thiamine, ebalulekile ekusizeni ukusebenza kwengqondo futhi inomthelela enqubweni yokudluliselwa kwe-neurotransmission, ukhiye ekugcineni okuhle. umsebenzi wezinzwa.
11. Ilungele inzalo: UMakhana uphinde ahlomule abesilisa nabesifazane ekubhekaneni nezinkinga zokungazali. Izinzuzo ze-Makhana kwabesifazane nabesilisa zihlanganisa ukuthuthukisa ikhwalithi yesidoda kanye nokuvimbela ukuphuphuma ngaphambi kwesikhathi.
12. Ukuvimbela ukuvuvukala: Imbewu ye-lotus inenhlanganisela yemvelo eyaziwa nge- kaempferol esiza ekwehliseni ukuvuvukala emzimbeni. Ukuvuvukala kubangela izifo eziningi ezifana i-arthritis ne-rheumatism. Ngakho-ke, kuhle ezigulini ezinesifo samathambo.
13. Okunye okungenayo i-Gluten: Abantu abaningi abazwani nokolweni, bangadla amakhana njengenye i-gluten-free njengoba enamaprotheni amaningi kanye nama-carbohydrate.

Izinzuzo ZakwaMakhana Kwabesifazane

Ngenxa yokuqukethwe kwensimbi ephezulu, imbewu ye-lotus inikeza izinzuzo ezibalulekile kwabesifazane ababhekene ne-anemia. Ukwengeza, amavithamini namaminerali abo abalulekile anomthelela empilweni yokuzala, enenzuzo ikakhulukazi kwabesifazane abanokuncane iron amazinga. UMakhana usiza nokunakekela ibhalansi ye-hormonal, ukusekela ukuzala kwabesifazane kanye nempilo yonke kuwo wonke amaqembu eminyaka ehlukene.

Izinzuzo Zembewu yeLotus Kwabesilisa

Kwabesilisa abafuna ukudla okulula okunomsoco okuphindwe kabili njengozakwethu onempilo, amantongomane e-fox ayindlela enhle kakhulu. Lezi zinhlamvu ezihlwabusayo zisekela ukukhula kwemisipha ngezo amaprotheni okuqukethwe kanye nokusiza ekugcineni indlela yokuphila esebenzayo. Ukwengeza, i-phosphorus ne-magnesium kumantongomane e-fox ayathuthuka amathambo impilo kanye neqhaza enhlalakahleni iyonke.

Ingakanani iMakhana okufanele idle ngosuku?

Kulinganiselwa ukuthi amagremu ayi-100 ama-foxnuts ahlinzeka cishe ngama-calories angu-347. Ngaphezu kwalokho, lesi samba sihlanganisa amagremu angu-9.7 wamaprotheni, amagremu angu-0.1 wamafutha, amagremu angu-76.9 ama-carbohydrates, namagremu angu-14.5 efayibha. Ngakho-ke, inani okufanele ulisebenzise lincike ezidingweni zakho zomuntu ngamunye. Ngokwesibonelo, uma inhloso yakho kwesisindo, ukuba namagremu angu-30 ama-foxnuts ngosuku kungaba yinzuzo. Nokho, ukuze uthole iseluleko esiqondene nawe sokuthi mangakanani ama-foxnuts okufanele uwafake ekudleni kwakho kwansuku zonke, ukubonisana nochwepheshe wezokudla noma yokudla Kunconywa.

Amaresiphi ngeMakhana

Nazi izindlela zokupheka ezimbalwa usebenzisa i-Makhana (Fox Nuts) ongazijabulela:

• I-Makhana Ethosiwe:
  • Shisisa ithisipuni ye-ghee noma amafutha epanini.
  • Faka inkomishi engu-1 yamakhana bese uwashisa emlilweni omncane aze abe bukhali.
  • Fafaza ngosawoti, pepper, nezinongo zakho ozithandayo (njenge-chaat masala noma i-cumin powder).
  • Jabulela njenge-snack esiphundu!
• UMakhana Kheer (Fox Nut Pudding):
  • Shisisa i-ghee epanini bese ushisa inkomishi engu-1 yamakhana aze abe crispy. Susa futhi uziyeke zipholile.
  • Gaya amakhana osiwe abe yimpushana emahhadla.
  • Kwelinye ipani, shisa ubisi futhi uyibilise. Faka impushana yamakhana egayiwe ugovuze kahle.
  • Engeza ushukela noma i-jaggery ukunambitha, kanye ne-cardamom powder namantongomane aqoshiwe (njengama-alimondi nama-cashews).
  • Pheka kuze kube yilapho ingxube ishuba ukuze ifane ne-pudding. Khonza efudumele noma ebandayo.
• UMakhana Curry:
  • Shisisa amafutha epanini bese wengeza imbewu ye-cumin, imbewu yesinaphi, namaqabunga e-curry.
  • Engeza u-anyanisi oqoshiwe bese usakaza kuze kube nsundu yegolide. Engeza unamathisele we-ginger-garlic bese upheka iminithi.
  • Faka utamatisi oqotshiwe bese upheka aze athambe.
  • Engeza i-turmeric powder, i-coriander powder, i-cumin powder, ne-red chili powder ngokusho kokunambitha.
  • Faka inkomishi yamanzi bese uwayeka abile. Bese, engeza amakhana athosiwe bese ubilisa aze amunce ukunambitheka kwekhari.
  • Gcoba nge-cilantro entsha bese ukhonza nelayisi noma i-roti.

Imiphumela emibi yeMakhana

I-Makhana, noma i-fox nuts, ngokuvamile iphephile ukudliwa, kodwa ingase ibangele imiphumela ethile engemihle uma isetshenziswe ngokweqile:

• I-Allergic Reactions: Abanye abantu bangase babe ne-allergic ku-Makhana, okuholela ezimpawu ezifana nokuluma, ukuqubuka, ukuvuvukala, noma ukuphefumula kanzima.
• Izinkinga Zokugaya Ukudla: Ukudla iMakhana kakhulu kungabangela kwesinye isikhathi ukuvuvukala, igesi, noma isifo sohudo, ikakhulukazi uma kungahlafunwanga kahle noma uma kudliwe kakhulu.
• I-Calorie Dense: I-Makhana inama-kilojoule amaningi, ngakho ukuwadla ngokweqile ngaphandle kokulinganisa ukudla kwakho kwekhalori nokuvivinya umzimba kungaholela ekuzuzeni isisindo.
• Izinsalela zezibulala-zinambuzane: Kuye ngokuthi zikhule kanjani, iMakhana ingase ibe nezinsalela zezibulala-zinambuzane. Ukuwageza kahle ngaphambi kokuba udle kungasiza ekunciphiseni le ngozi.
• Ukusebenzisana Nemithi: Uma uthatha imithi, ikakhulukazi izimo ezifana sikashukela noma umfutho wegazi ophezulu, uMakhana angase akwazi ukuxhumana nabo. Kungumqondo omuhle ukuhlola nodokotela wakho uma kukhona okukukhathazayo.

Isiphetho

I-Makhana yenza inketho enhle kakhulu yokudla okulula futhi inezinzuzo eziningi zezempilo ezibalulekile. Nokho, kunemiphumela ethile engemihle yemakhana. Imiphumela engase ibe khona ye-makhana ihlanganisa izinkinga zesisu, amathuba okuba ne-allergies, njll.

Imibuzo Evame Ukubuzwa 

1. Singadla amakhana nsuku zonke? 

IMakhana ingenye yokudla okungadliwa mihla namalanga ngokugazingwa.

2. Ubani okungafanele adle amakhana? 

Ukusetshenziswa ngokweqile kwamakhana kungase kubangele imiphumela engemihle kwabanye abantu, ikakhulukazi labo abangezwani namantongomane, izinkinga zesisu, Njll