Chana dal khane ke fayde aur nuksan

Chana dal desi chane (kala chana, brown chana) ki dal hai: chane ka chhilka utaar kar use do tukdon mein split kiya jaata hai. English mein ise split Bengal gram ya split chickpea kehte hain. Isi dal ko pees kar besan banta hai, aur bhune chane ke aate ko sattu kehte hain. Kabuli chana isi paudhe ka doosra type hai: bada, safed chana jisse chhole bante hain, aur jo aam taur par sabut hi pakta hai.

Chana dal ka swaad halka meetha aur nutty hota hai, aur pakne ke baad bhi yeh apni shape rakhti hai. Isiliye jahan texture chahiye, wahan yeh kaam aati hai: puran poli, cholar dal, kootu, vada aur lemon rice ka tadka. Doosri bhashaon mein iske naam alag hain: Kannada mein kadle bele, Telugu mein sanaga pappu, Tamil mein kadalai paruppu, Bengali mein cholar dal. Poori list chana dal in English wale page par hai.

Har fayde ke saath uska number hai: composition IFCT 2017 se, GI University of Sydney database se. Explanation teen sources se hai: 2012 ka chickpea review, 2014 ka pulses review aur ICMR-NIN guidelines. Poore per 100 g numbers chana dal protein per 100 g page par hain.

Protein: 21.55 g per 100 g

Chana dal mein 21.55 g protein hota hai per 100 g, lagbhag toor dal jitna. Chickpea review ke mutabik chane ke protein ki quality baaki dalon se behtar maani jaati hai; kami sirf sulphur wale amino acids ki hai, jo khane mein anaaj jodne se poori hoti hai. ICMR-NIN guidelines ke mutabik anaaj aur dal 3:1 ke ratio mein (kacche wazan se) saare essential amino acids ki zaroorat poori kar sakte hain; dal-chawal aur dal-roti isi jodi ke roop hain.

Fibre: 15.15 g per 100 g, toor aur moong se zyada

Toor aur moong dal mein lagbhag 9 g fibre hota hai per 100 g; chana dal mein 15.15 g. ICMR-NIN guidelines ke hisaab se fibre khane ke carbohydrate aur fat ko dheere absorb hone deta hai aur satiety badhata hai, yaani pet bhara lagta hai; dal unki fibre wale foods ki list mein hai.

Kam glycemic index: GI 11

Ubli hui chana dal ka GI 11 hai: University of Sydney database ki ek India-tested entry, akeli ubli dal ke liye. Database mein 55 tak ka GI low hai. Pulses review ke mutabik pulses ka zyada fibre aur kam GI diabetes wale logon ko blood glucose aur insulin healthy level par rakhne mein madad karta hai.

Iron, folate aur zinc

Har 100 g chana dal mein 6.08 mg iron, 182 mcg folate aur 3.65 mg zinc hota hai. Paudhon se milne wala iron, ICMR-NIN guidelines ke hisaab se, meat ya fish ke iron se kam absorb hota hai, aur vitamin C isme madad karta hai; isliye dal par nimbu nichodein ya masale mein tamatar rakhein. Guidelines yeh bhi batati hain ki dal ko ubalne ya pressure cooker mein pakane par uska phytic acid, jo iron aur zinc ko absorb hone se rokta hai, bahut kam ho jaata hai.

Unsaturated fat, gluten nahi

Chana dal mein 5.31 g fat per 100 g hai, toor aur moong dal se zyada, aur chickpea review chane ko linoleic aur oleic acid jaise unsaturated fatty acids se bharpoor batata hai. Chana dal aur besan mein gluten nahi hota, isliye chilla, dhokla aur kadhi wheat se bachne walon ke liye theek hain.

Potassium aur magnesium

Har 100 g mein 957 mg potassium aur 118 mg magnesium; chickpea review potassium ko chane ka khaas mineral batata hai.

Chana dal roz ke khane ki cheez hai, par paanch cases mein dhyaan rakhein.

• Gas aur bloating: chane mein oligosaccharides hote hain. Pulses par 2019 ki ek review ke mutabik ye sugars chhoti aant mein nahi pachte aur badi aant mein ferment hokar gas banate hain, halanki review yeh bhi kehti hai ki gas ki poori wajah shayad yahi nahi hai. Dal ko 1 se 2 ghante bhigoyein, paani phenk dein aur achhi tarah galayein. Dal kam khaate hain toh chhoti quantity se shuru karein: isi review ke mutabik jinhe gas hoti hai, unmein se zyadatar log dal khaate rehne par kuch hafton mein adjust ho jaate hain. Chickpea review ke mutabik pakane ke alag-alag tareekon se anti-nutritional factors kam ya khatam ho jaate hain.
• Uric acid ya gout: purines tootne par sharir uric acid banata hai; zyadatar purines sharir ke apne hote hain aur chhota hissa khane se aata hai. Dalein un plant foods mein hain jinke purines ko lekar log fikr karte hain. 12 saal chali ek study mein 47,150 purushon ko dekha gaya: zyada purine wale plant foods, jaise matar, beans aur masoor (lentils), zyada khane se gout nahi badha, jabki zyada meat ya seafood khane se badha. 2019 ki ek review ki table mein pake hue chane sabse kam purine wale group mein hain, par review kehti hai ki jinhe pehle se gout ya kidney ki advanced bimari hai, woh zyada purine wale plant foods sambhal kar khayein. Aisa hai toh kitni dal khani hai, yeh apne doctor ya dietitian se tay karein.
• Kidney ki bimari mein potassium limit: 957 mg potassium per 100 g kaafi zyada hai. Jinhe potassium kam karne ko kaha gaya hai, woh chana dal ko us limit mein ginein.
• Diabetes: GI kam hai, par ek katori dal mein bhi 14 g carbohydrate hota hai. Ise chawal ya roti ki jagah khayein, poori thali ke upar nahi.
• Chhote bachche aur buzurg: chana dal pakne ke baad bhi apni shape rakhti hai aur chabane mein sakht lag sakti hai; unhe achhi tarah gala kar mash karke dein, ya besan ya moong-chana khichdi ke roop mein.

Diet kisi bimari ke hisaab se tay hai? Toh chana dal ko roz ki thali mein laane se pehle talk to your doctor or dietitian.

Pakki dal ki ek katori ke liye lagbhag 30 g sookhi chana dal lagti hai; ICMR-NIN ke kai sample menus mein ek meal ki dal ka wazan yahi 30 g hai. Is katori se lagbhag 99 kcal, 6.5 g protein aur 4.5 g fibre milta hai. Din mein do katori (60 g sookhi) se 197 kcal, 12.9 g protein aur 9.1 g fibre. ICMR-NIN ki Dietary Guidelines for Indians roz alag-alag anaaj, millets aur dalein khane ko kehti hain, kyunki har ek ka nutrient profile alag hota hai. Isliye chana, toor, moong, urad aur masoor badal-badal kar khayein.

Chana dal fry mein ghee masale aur tadke, dono mein padta hai, aur uski calories upar ke numbers mein shamil nahi hain. Weight kam karna hai toh dal ko starch ki jagah khayein: chawal ya roti thodi kam karein aur dal ki katori poori rakhein.

Pehle bhigoyein: chana dal ko dho kar 1 se 2 ghante paani mein rakhein. Phir pressure cooker mein teen guna paani aur chutki bhar haldi ke saath 3 se 4 seeti; bina bhigoye 6 se 8 seeti lagti hain aur dal ek jaisi nahi galti. Dal fry mein daane naram par sabut rehne chahiye, isliye seeti kam rakhein; puran ya smooth dal ke liye dal ko zyada der pakayein.

Roz ki dish chana dal fry hai: pakki dal pyaaz-tamatar ke masale mein milayi jaati hai, phir upar se ghee mein jeera, hing aur tooti sookhi lal mirch ka tadka lagta hai. Besan se besan chilla nashte ke liye aur besan laddu tyohar ke liye. Sabut chane se kala chana curry, aur kabuli chane se chole. South mein lemon rice, upma aur poha ke tadke mein bhigoyi chana dal padti hai; Bengal mein cholar dal nariyal ke saath; Maharashtra mein puran poli ka puran chana dal aur gud se banta hai. Bhuna chana nariyal chutney ko gaadha karta hai. Poori guide chana dal page par hai, storage aur kharidne ke tips ke saath.

Is chana dal good for weight loss?

Ho sakti hai, agar yeh chawal ya roti ka kuch hissa replace kare aur thali mein upar se na jude. Ek katori (30 g sookhi dal) mein lagbhag 99 kcal, 6.5 g protein aur 4.5 g fibre hota hai. Fibre wale foods, jinme dal bhi hai, ICMR-NIN guidelines ke mutabik satiety badhate hain. Tadke ka ghee kam rakhein, aur koi medical condition ho toh talk to your doctor or dietitian.

Does chana dal cause gas?

Kar sakti hai. Chane mein oligosaccharides naam ke sugars hote hain, jo chhoti aant mein nahi pachte aur badi aant mein ferment hokar gas banate hain. Dal ko 1 se 2 ghante bhigo kar paani phenk dein aur pressure cooker mein galayein; ICMR-NIN guidelines ke mutabik bhigone aur pressure cooking se dal aasaani se pachti hai. Chhoti katori se shuru karein: 2019 ki ek review ke mutabik zyadatar log dal khaate rehne par kuch hafton mein adjust ho jaate hain.

Chana dal mein kitna protein hota hai?

100 g kacchi chana dal mein 21.55 g protein hota hai (IFCT 2017), lagbhag toor dal jitna aur moong dal se thoda kam. Ek katori (30 g sookhi dal) se lagbhag 6.5 g protein milta hai. Chawal ya roti ke saath khayein, kyunki chane ke protein mein sulphur amino acids kam hote hain jo anaaj se poore hote hain.

Chana dal roz khana theek hai?

Haan, roz ki thali mein chana dal ho sakti hai, par dal badalte rahein: chana, toor, moong, urad, masoor. ICMR-NIN guidelines roz variety ki salah deti hain, kyunki alag-alag dalon ke nutrients alag hote hain. Uric acid, kidney ki bimari ya diabetes ho toh portion apne doctor ya dietitian se tay karein. Hamesha bhigo kar aur achhi tarah gala kar khayein.

Chana dal aur chane ki dal mein kya fark hai?

Koi fark nahi, dono ek hi cheez hain: desi chane ki chhilka-utri, split dal. Hindi mein chane ki dal, Urdu mein bhi, English mein split Bengal gram. Kala chana sabut desi chana hai, besan isi dal ka aata, aur kabuli chana alag, bada safed chana jisse chhole bante hain.

Can chana dal be soaked overnight?

Haan, raat bhar bhigona theek hai; garmi mein dal ko fridge mein bhigoyein taaki khatti na ho. Raat bhar bhigoyi dal aur jaldi galti hai, aur ICMR-NIN guidelines bhigone ko un gharelu tareekon mein ginti hain jo legumes ko pachne mein aasaan banate hain. Subah bhigone ka paani phenk kar taaza paani mein pakayein.