WHAT IS LEGUMES AND ITS BENEFITS...

 Namaste dosto aaj hum ek vishesh topic ke baare mein baat karenge...

LEGUMES....

Phaliyaan Fabaceae naamak paudhe ke parivaar ke fruits or beej hain..Jinko hum legumes kehte hain. Ye aamataur par world mein sabhi jagah par khaaye jaate hain or inme fiber or vitamin bharpoor maatra mein paaya jaata hain. Agar aapko non- vegetarian khaana pasand nahi hain toh aap ise apni diet mein follow kar sakte hain..

Legumes farming se ugaayi jaati hain. Iska upyog Maanav upabhog ke liye pashuon ke liye chaara or mitti badhaane waali haree khaad ke roop mein.Prasiddh legumes mein chickpeas, masoor ki daal, green peas , kidney beans, black beans, soybeans, pinto beans, navy beans, peanuts shaamil hain..

Phaliyaan ek prakaar ki sabji hain yadi aap beans ya matar pasand karte hain toh aap unhe phele khaa chuke hain..World mein legumes ki species 16000 prakaar ki hain..Aap phali mein haree phaliyon snow peas bhi khaa sakte hain lekin kuch prakaaro ke liye khadya bhaago mein beej shaamil hote hain. Daalo ko kai tarah se ready kiya jaata hain jaise dibbaaband, pakaaya hua, sukhe, Jame hue poore aate mein jameen ya vibhaajan phaliyaan Fabaceae se aate hain jinhe leguminosae plant ke parivaar se joda jaata hain. Mexico or Braazil mein Blackbeans famous hain or aapko white cannellini beans kai prakaar ke italian dishes mein mil jaayenge..

Phaliyon walnuts ( Garbanzo beans and peanuts) sweet ( Blackbeans or haree matar) ya lima beans ka swaad le sakti hain. Inki banaavat bhi alag hoti hain. Gurde ki phaliyaan naram hoti hain. Jabki black eyes waale matar chikane hote hain..

NUTRITION VALUE OF LEGUMES..

NUTRITIONAL VALUE OF LEGUMES POSHAK TATHYA PRAKAAR PAR NIRBHAR KARTE HAIN LEKIN YE SOOKHE KISMO KE SAMAAN HOTA HAIN. 1/2 CUP ( 86 GM) PAKKA HUA BINA SALT KE BOILED KIYA GAYA KUCH IS PRAKAAR HAIN..

CALORIES 114

PROTEIN 7.6 GM

CARBOHYDRATES 20 GM

FAT 0.5 GMS

CHOLESTEROL 0 MG

FIBER 7.5 GM

IRON 1.8 MG

FOLATE 128 MG

CALCIUM 23 MG

POTASSIUM 305 MG

MAGNESIUM 60 MG

Legumes health ke liye bahut fyaademand saabit hote hain. Inme vasa ki maatra kam hoti hain cholestrol naa ke baraabar or ek glass milk ke roop mein calcium ki maatra bharpoor hain. lysine, ek prakaar ka amino acids hain jo blood sugar levels ko kam karne mein madad karte hain..Diabetes waale patients ke liye glycemic or lipid control karte hain. Agar aapka weight jyaada hain toh suggest karoonga ki aap legumes ka sewan jaroor karen iska regular sewan karne se aap weight par control paa sakte hain..

DIFFERENT KINDS OF LEGUMES...

LEGUMES WAISE TOH ANEK PRAKAAR KE HOTE HAIN BUT AAJ HUM TOP 9 LEGUMES KE BAARE MEIN BATAANE JAA RAHE HAIN..AAIYE JAANTE HAIN...

CHICKPEAS...

CHICKPEAS (KABULI CHANA) chickpeas ek aisa phali hain jo fabaceae parivaar se related hain.Isko Bengal graam, Garbanzo beans or misr ke matar ke roop mein bhi jaana jaata hain. Chickpeas protein se bharpoor hota hain isliye jyaadatar log iska sewan karte hain. Chole ke 2 prakaar hote hain Desi or Kabuli desi prakaar ke chole aakaar mein chote or ghehre rang ke hote hain jabki kabuli chane aakaar mein bade or halke rang ke hote hain. Kabuli chana ka sewan karne se aap tarah tarah ki diseases se bach sakte hain jaise ki diabetes, obesity, paachan kriya ko sudhaare, heart related problems or cancer ke risk ko kam karta hain..

NUTRITION VALUE OF CHICKPEAS ( 28 GMS)

CALORIES 46

CARBS 8GM

FIBER  2GM

PROTEIN 3GM

FOLATE 12% OF RDI

IRON 4% OF RDI

PHOSPHORUS 5% OF RDI

COPPER 5% OF RDI

MANGANESE 14% OF RDI

LENTILS ( MASOOR KI DAAL)

Masoor ki daal jinko hum lentils kehte hain inke andar poshak tathya or aushadhi gunn paaye jaate hain. Masoor ki daal mein calories or protein ki maatra bharpoor paayi jaati hain jo health ko behtar rakhti hain. Masoor ki daal mein antioxidants ki maatra bharpoor paayi jaati hain jiske kaaran aap Diabetes, obesity, cancer or heart attack diseases ke risk ko kam karne mein madad karte hain. Polyphenols or bioactive tathya se yukt daal bhojan ke saath aap le sakte hain..

THERE ARE 3 TYPES OF MASOOR DAAL..

SAABUT KALI MASOOR....Ye kaale rang ki aur aakaar mein sabse bade masoor daal hoti hain. 

CHILKA UTRI MASOOR....isse kaali masoor ka chilka utaar kar praapt kiya jaata hain. Iska rang gulaabi ya red hota hain..

DALI HUI MASOOR...Malka masoor ke dono par pressure daalkar iske do hisse kiye jaate hain. ye daal pakne mein kam samay leti hain..

NUTRITION VALUE OF MASOOR DAAL ( 100GM )

CALORIES 129KCAL

PROTEIN 7.14 GM

CARBOHYDRATES 14.29 GM

FIBER 4.3 GM

CALCIUM  71 MILIGRAM

IRON 0.9 MILIGRAM

SODIUM  14 MILIGRAM

PEAS...

Peas thandi ke samay mein milne waali sabse famous sabji hain. Iska use log kai prakaar ke dishes mein use karte hain. Agar aap daily haree matar ka sewan kare toh pet ka cancer hone ka risk kaafi kam ho jaata hain. Matar ki phali ka aakaar 2-3 inches ka hota hain. Phali ke andar sthit round dono ko khaaya jaata hain, Inko kachcha bhoonakar ya pakkakar bhi khaaya jaata hain. Haree matar aapko kai diseases se bachaata hain jaise ki cholestrol ko maintain heart related problems blood sugar levels ko control rakhna lung cancer..

NUTRITION VALUE OF PEAS PER 100GM 

TOTAL FATS 0.2GM

SATURATED FATS 0GM

TRANS FAT 0GM

POLYUNSATURATED FATS  0.1 GM

MONOUNSATURATED FATS 0 GM

CHOLESTEROL 0MG

SODIUM 3MG

POTASSIUM 271 MG

VITAMIN A  16%

VITAMIN C  24%

CALCIUM 2.1%

IRON 8.6 %

KIDNEY BEANS...(RAJMA)

Rajma jinko hum KIDNEY BEANS bhi kehte hain. Iska scientific name (PHASEOLUS VULGARIS)

hain.Kidney ka aakaar or colour mein samaanyta ki wajah se iska naam kidney beans rakha gaya hain. Ye beans brown colour ke hote hain. Inme bharpoor maatra mein folic acid, calcium, carbohydrates, fiber, or protein jaise poshak tathya paaye jaate hain jo body ke liye jaroori hain. 100gm Rajma mein 24GM PROTEIN, OORJA 340 CALORIES, 56 GM CARBOHYDRATES, OR 1 GM FATS PAAYE JAATE HAIN..Bazaar mein rajma tarah tarah ke paaye jaate hain..

1..KAALA RAJMA...Yeh medium aakaar ke kaale rang ka hota hain khaane mein thora meetha hota hain..

2...GHEHRA LAAL RAJMA...Yeh aakaar mein thora bada hota hain iska use soup or salaad mein kiya jaata hain..

3...HALKA LAAL RAJMA...Yeh aakaar mein bada hota hain or cook hone mein 90 se 120 min ka time lagta hain..

4...NAVY BEANS...yeh small size mein hota hain time isko bhi same lagta hain pakne mein..

5...GULAABI RAJMA...yeh rajma chote aakaar ka hota hain. cook hone mein 1 hour ka time lagta hain..

6..PINTO BEANS...Yeh rajma mukhy roop se sanyukt raashtr  mein paaya jaata hain..

7...GREAT NORTHERN BEANS...Yeh beans France mein paaya jaata hain..

BLACK BEANS...

Black beans khaane mein kaafi tasty or saath hi kaafi healthy bhi hota hain. Uttar Bhaarat or Madhya Bhaarat ke log isko badi chaav se khaate hain. Bahut se logon ka favorite food Rajma chawal hota hain. Rajma dekhne mein chote- chote kaale ya safed rang ka beej hota hain yeh aasaani se kahi par bhi mil jaata hain. Rajma mein bharpoor maatra mein protein or energy bhi paayi jaati hain. 100gms boiled black beans mein 140 calories paayi jaati hain. Rajma jyaadatar pahaadee ilaako mein paaya jaata hain. India mein black beans Nepal or Himachal Pradesh mein paaya jaata hain. Rajma ka sewan karne se aap kai diseases se bach sakte hain jaise ki Iron ki kami, Cholestrol level kam karen, Blood sugar control, weight loss, cancer se prevent, digestive system badhiya rakhta hain..

NUTRITION VALUE OF BLACK BEANS...

SERVING SIZE 1 CUP CANNED LOW SODIUM BLACK BEANS...

CALORIES 218 

PROTEIN  14.59 GM

FAT 0.7 GM

CARBOHYDRATES 40 GM

SUGAR 1GM

FIBER 16.6 GM

IRON 5MG ( 28% OF DV)

MAGNESIUM 84 MG ( 27% OF DV)

PHOSPHORUS 259 MG ( 37 % OF DV)

POTASSIUM 739 MG ( 16% OF DV).

SODIUM 331 MG ( 22% OF DV )

ZINC 1.3 MG ( 16% OF DV)

THIAMINE 0.4 MG ( 33% OF DV )

RIBOFLAVIN 0.3 MG ( 27% OF DV )

SOYBEANS...

Soybeans poshak tathya ka khajaana hain.Iska sewan karne se body healthy rehta hain.Vegetarian logon ko iska sewan karne ki salaah di jaati hain. kyoonki inme Maans jitne poshak tathya maujood hote hain. Soybeans mein protein or isoflavones paaye jaate hain jo bones ko weak hone se rokhte hain jiske kaaran fracture hone ka risk nahi hota hain. Soybeans ka beej cream colour ka hota hain iska sewan se shaareerik or maanasik stithi ko sudhaar karne mein help milti hain. Inki phele farming China mein ki gayi thi lekin aaj ye poore Asia mein available hain.Soybean vasa ka badhiya or sasta strot maana jaata hain. Iska use milk, tofu, soya beans paste banaaye jaate hain. Soybeans khaane se aap kai prakaar ki diseases se bach sakte hain jaise ki diabetes bones ke liye cancer blood pressure skin ke liye hair ke liye..

NUTRITION VALUE OF SOYBEANS RAW 100GMS

CALORIES 446

TOTAL FATS 20GM

SATURATED FATS 2.9 GM

SODIUM 2 MG

TOTAL CARBOHYDRATES 30 GM

DIETARY FIBER 9.3 GM

SUGAR 7.3 GM

PROTEIN 36 GM

VITAMIN D 0.00 MCG 0%

CALCIUM  277 MG    21%

IRON 15.70 MG  87%

POTASSIUM 1797 MG  38%

PINTO BEANS...

Pinto beans America or Mexican countries mein khaayi jaane waale beans hain iska sewan karne se body mein blood pressure control mein rehta hain or cholestrol ko kam karne mein help karta hain research mein baat pata chali hain ki pinto beans mein LDL CHOLESTEROL ko kam kar sakte hain or saath hi saath propionate ke utpaadan mein vrddhi kar sakte hain jo ek short chain fatty acids hain jo gut bacteria improve hota hain jo health ke liye badhiya hain. Inme bharpoor maatra mein protein fiber or poshak tathya paaye jaate hain jo body ke liye jaroori hain..

NUTRITION VALUE OF PINTO BEANS..

EK CUP ( 171 GMS) PAKAAYA HUA PINTO BEANS MEIN...

CALORIES 245

PROTEIN 15.4 GM

FIBER 15.4 GM

FOLATE VITAMIN B9 RDI 74%

MANGANESE RDI 39%

COPPER RDI 29%

THIAMINE VITAMIN B1 22% OF RDI

NAVY BEANS...

Navy beans children ki diet mein shaamil karke dimaag ko tej kiya jaa sakta hain. Navy beans ka sewan karne se memory power boost hoti hain or ekaagrata bhi badhaati hain.Iska regular sewan karne se heart bhi healthy rehta hain. Navy beans mein paaye jaane waale poshak tathya paachan kriya ko bhi badhiya rakhne ka kaam karte hain. Blood circulation ke saath saath cancer jaise gambheer beemaaree ko improve karta hain. Diabetes waale patients logon ko bhi iska sewan karna chaiye..Navy beans metabolic syndrome ke lakshan ko kam karne mein madad karte hain..

NUTRITION VALUE OF NAVY BEANS..

PAKE HUE NAVY BEANS KE EK CUP ( 182 GM ) MEIN 

CALORIES 255

PROTEIN 15 GM

FIBER 19.1 GM

FOLATE VITAMIN B9 64% OF RDI

MANGANESE 48% OF RDI

IRON 24% OF RDI

PEANUTS....

Peanuts jisko hum moongaphalee bhi kaha jaata hain. Inme poshak tathya ki maatra bharpoor paayi jaati hain. Moongaphalee ko phaliyaan ki category mein rakha gaya hain. Inme almonds or cashewnuts jaise dry fruits ke bhi sabhi gunn maujood hain.Peanuts ko jamin se praapt kiya jaata hain. Jiske kaaran hum isko groundnuts bhi kehte hain. Peanuts aasaani se India mein har jagah saal bhar milta hain. India mein peanuts ka sewan bhoone hue snack ke roop mein upyog kiya jaata hain. Peanuts mein poshak tathya ki maatra bharpoor paayi jaati hain. Cough cold theek karne se lekar, cholestrol maintain karne weight loss karne oorjaa badhaane or paachan kriya ko behtar karne mein diabetes memory power cancer tension arthritis ka use mein kaam aata hain. .

NUTRITION VALUE OF PEANUTS

SERVING SIZE 100GM 

CALORIES 567

WATER  7%

PROTEIN 25.8 GM

CARBS 16.1 GM

SUGAR 4.7 GM

FIBER 8.5 GM

FAT 49.2 GM

SATURATED FATS 6.28 GM

MONOUNSATURATED FATS. 24.43 GM

POLYUNSATURATED FATS.  15.56 GM

OMEGA 3 FATTY ACIDS 0GM

OMEGA 6 FATTY ACIDS 15.56 GM

BENEFITS OF LEGUMES...

Legumes mein poshak tathya ki maatra bharpoor paayi jaati hain jinke kaaran regular sewan karne se aapko fit or healthy banaaye rakhta hain. Calories or vasa mein kam hone aur cholestrol nahi hone ke kaaran legumes ka sewan kiya jaa sakta hain. Fiber or aapko protein bhi pradaan karta hain Vitamin A,C,K,B6 or folic acid bhi jaroori poshak tathya pradaan karta hain..

TOH AAIYE INKE BENEFITS KE BAARE MEIN BAAT KARTE HAIN..

1.HEART KE LIYE FYAADEMAND... Legumes mein bharpoor maatra mein fiber paaye jaate hain jo Triglycerides or cholesterol ke level ko kam karne mein help karte hain or aapke heart ko healthy or strong rakhte hain. Legumes mein high maatra mein flavonoids hote hain jo real mein polyphenolic antioxidants hote hain. Flavonoids mein pratirodhak chhamata hoti hain or is prakaar Dhamaniyon or Nerve cells mein blood clots ko rokhne mein madad karte hain, jiske kaaran heart attack stroke ka risk kaafi kam ho jaata hain...

2..CHOLESTEROL LEVEL....Legumes mein soluble fiber hota hain jo blood mein cholestrol level ko maintain karne mein help karta hain. Legumes mein koi cholestrol nahi hota isliye ye aapke liye fyaademand saabit hote hain...

3...CANCER.....Legumes ka sewan karne se aap cancer jaisi gambheer beemaaree se bach sakte hain. Cancer se ladne waale rasaayan jaise isoflavones or phytosterols paaye jaate hain. Ye rasaayan kuch prakaar ke cancer se rokhne mein help karte hain. Isliye aapko suggest karoonga ki aap legumes ka sewan jaroor karen 

4....IMMUNE BOOST.....Legumes mein kai prakaar ke antioxidants paaye jaate hain jo body ki immune system ko strong karne mein help karte hain. Ye antioxidants jaise free radicals ki talaash karte hain jo hamaare body ko nuksaan pahuchaate hain or unhe nast kar sakte hain. Flavonoids or carotenoids ka ek badhiya source hain, jinme kai antioxidants hote hain..

5....KABJ SE RAAHAT....Legumes ka sewan karne se aapko kabj se raahat mil sakti hain. Ye fiber se bharpoor hota hain jo aapke mal tyaag ko niyamit karne mein madad karta hain..

6..EYES KO IMPROVE.... Legumes mein carotenoids hote hain joh dhabbedaar adh patan (MACULAR DESENERATION) loss of vision ko rokhne mein help karte hain. Lutein or Zeaxanthin jaise carotenoids aapki eyes ki internal work par kisi bhi tanaav ko rokhne mein madad karte hain. Agar aapko eyes ki vision badhiya karni hain toh suggest karoonga ki legumes ka sewan jaroor karen..

7...POSHAK TATHYA PRADAAN.....Yadi aap apni diet mein poshak tathya paana chahte hain toh legumes ka sewan jaroor karen. Iske kaaran sabhi benefits le sakte hain, PROTEIN, COMPLEX, CARBS OR FIBER hi nahi. Legumes mein antioxidants Vitamin or khanij jaise pottasium, iron, Copper, folate, Magnesium, Manganese or phosphorus ka ek badhiya source hain ye poshak tathya khanij aapke body ke liye jaroori hain..

8..WEIGHT LOSS....Agar aapko weight loss karna chahte hain toh suggest karoonga ki aap legumes ko apni diet mein shaamil karen. Legumes mein fiber ki maatra bharpoor paayi jaati hain. Jiske kaaran aapko bhookh kam lagti hain. Bharpoor bhojan khaane ke alaava aap poshtik phaliyaan ka ek katora chun sakte hain. jo aapke bhookh ko lambe samay tak rokh deta hain..

9...DIABETES....Aaj ke generation mein diabetes ki samasya aam baat ho gayi hain. Legumes ka sewan karne se aap diabetes jaise rogon se bach sakte hain. Legumes mein carbohydrates or protein ka balance hota hain, jo decide karta hain ki aapko glucose ka dheema aur sthir source mile. Isliye aapko suggest karoonga ki aap legumes ka sewan jaroor karen..

10...FOR BONES....Legumes ka sewan karne se aap bones related problems se raahat paa sakte hain. Legumes mein Calcium related vibhinn prakaar ke poshak tathya hote hain jo bones or osteoporosis ki giraavat ko rokhne mein sahaayak hote hain. Vitamin A Vitamin K or silicon ki kami se bones kamjor ho sakti hain. Isliye aapko suggest karoonga ki aap legumes ka sewan jaroor karen...

11..PREGNANCY....Phaliyaan mein paaye jaane waale folic acid garv mein hone waale sishu ki raksha karne mein help karta hain. Ek pregnant ladies ke body mein folic acid ka starr bhroon ke samuchit vikaash ke liye jaroori hain...

SIDE EFFECTS OF LEGUMES...

LEGUMES KE KUCH BENEFITS BHI HAIN TOH KUCH SIDE EFFECTS BHI HAIN AAIYE JAANTE HAIN...

legumes mein galacto- oligosaccharides ( GOS ) naamak carbs paaye jaate hain jo gas ka kaaran ban sakte hain sookhe legumes ko bhigoye apne body ko fiber mein high khadya pradaarth ki aadat daalane mein help karne ke liye phele thori maatra mein khaaye..

Raw legumes mein lectins hota hain ek protein jo paachan ki saari samasya paida kar sakta hain. Raw ya aadhipaki beans mein bhi thori maatra mein aapke pet ko pareshaan kar sakta hain. Or matli dast or soojan ka kaaran ban sakta hain Inko high temperature par pakaa sakte hain ya unhe hataane ke liye kuch hours ke liye paani mein bhigo sakte hain..

Jyaada legumes consume karne se pet phoolne ki samasya paida kar sakte hain. Legumes mein paaye jaane waale phytic acid aapke body mein poshak tathya ki kami ka kaaran ban sakte hain...

Jyaada legumes consume karne se allergy ki samasya ho sakti hain or paachan sambhandhi samasya ho sakti hain..

jyaada legumes consume karne se phytoestrogen ko rakh sakti hain..Phyto ka matlab paudha or aap jaante hain ki estrogens kya hota hain...Phytoestrogens vaastav mein estrogens nahi hain lekin ye estrogens ki tarah kaam karte hain. Aapke body ke andar phytoestrogens unhi receptors se judte hain.Jo estrogens ko bandhate hain lekin phytoestrogens estrogens ki comparison mein bahut kamjor sanket dete hain kyoonki signal kamjor hain. aapka body aksar estrogens ko produce karega jo aapke poore hormonal system ko distrupt karega..

legumes mein fiber ki maatra bharpoor paayi jaati hain jyaada iska sewan karne se dono prakaar aapke pet or choti aat (SMALL INTESTINE) se guzarte hain, jab tak colon tak nahi pahuchte hain jaha woh anukool aat bacteria ko khilaate hain..

legumes mein high maatra mein protease inhibitors hote hain. Protease enzymes hote hain jo protein ko break down karte hain. Isliye protease inhibitors Molecules hote hain jo protease ko apna kaam karne se rokhte hain. Protease inhibitors protein ko theek se break down aur avashoshit hone se bachaate hain. Aapka body kuch vishesh enzymes ka utpaadan karna suru kar deta hain. jab aisa hota hain toh yeh leaky gut , puraani soojan jaisi samasya ho sakti hain...

jyaada legumes consume karne se migraine ki samasya ho sakti hain. Legumes mein ek substance paaya jaata hain TYRAMINE jo migraine ki samasya ho sakti hain..

jyaada legumes khaane se blood pressure ki samasya ho sakti hain..

legumes mein purine ki maatra high rehti hain jiske kaaran gout ki samasya ho sakti hain..

Agar aap over weighted diabetes hain toh carbs aapke dost nahi hain jis tarah se woh kisi aise person ke liye ho sakte hain jo fit hain. Or Metabolism roop se chhatigrast nahi hain..Jyaada legumes khaane se parhez karna chaiye...

MUJHE UMMID HAIN KI AAPKO MERA ARTICLE PASAND AAYA HOGA 

THANKU...

MANISH AGARWAL 

POSTED TO.....

TRIBHUVAM...