Dalia khane ke fayde aur nuksan

Yeh dalia khane ke fayde usi broken wheat ke hain jo IFCT 2017 wheat, bulgur ke naam se record karta hai, aur daliya ke fayde inhin numbers par tike hain; har fayde ke saath uska source hai.

1. Fibre: fullness aur stool bulk ke liye

Dalia mein 8.8 g dietary fibre hai har 100 g mein (IFCT 2017), raw milled rice ke 2.8 g se kareeb teen guna, aur ek katori mein 3.5 g aata hai. Dietary Guidelines for Indians seedhi baat kehte hain: dietary fibre meal ke carbohydrate aur fat ke absorption ko slow karta hai, meal ki satiety value badhata hai aur stools mein bulk add karta hai. Dalia ki ek katori is fibre ka ek steady source hai.

2. Glycemic index 48

University of Sydney database mein wheat dalia ka glycemic index 48 print hota hai, jo 1984 se 1988 ke beech kiye gaye plain boiled bulgur ke paanch Canadian tests ka average hai, values 46 se 53 tak. Database ke scale par 55 tak kuch bhi low count hota hai aur 70 ya usse upar high, toh dalia ka number low band mein baithta hai. Ek caveat is figure ke saath chalti hai: tested grain parboiled hota hai crack hone se pehle, yeh step Indian dalia skip karti hai, isliye 48 closest tested food ka figure hai, Indian dalia ka nahi. Diabetes mein ise kaise khayen, portions ke saath, is dalia good for diabetes page par hai.

3. Protein wheat ke level par, dal aur milk ke saath behtar

Dalia 10.8 g protein deti hai har 100 g mein (IFCT 2017), whole wheat ke barabar aur raw milled rice ke 7.9 g se upar; ek katori mein 4.3 g hai. Dietary Guidelines batate hain ki plant proteins mein kuch essential amino acids kam hote hain, aur cereals, millets aur pulses ka combination zyadatar amino acids deta hai, jo ek doosre ko complement karte hain. Dalia khichdi ek hi pot mein wahi pairing hai, 11.4 g protein ke saath har bowl mein.

4. Iron, aur ek nimbu ka squeeze

Dalia mein iron 3.9 mg hai har 100 g mein, milled rice ke 0.7 mg se kareeb chhe guna, aur ek katori se kareeb 1.5 mg milta hai. Dietary Guidelines for Indians batate hain ki plant iron body tak kaise pahunche: same meal mein vitamin C fruits jaise guava, pineapple aur citrus plant foods se iron absorption improve karte hain, jabki tea dietary iron ko bind karti hai aur meal se ek ghanta door rehni chahiye.

5. Har 100 g mein magnesium aur potassium

Har 100 g dalia mein 116 mg magnesium aur 330 mg potassium hai, raw milled rice ke 19.3 mg aur 108 mg se kaafi upar. Dietary Guidelines minerals ke kaamon mein nerve cell transmission, fluid balance aur hormone activity ginte hain. Sodium ulta sirf 2.1 mg hai har 100 g mein, toh dalia ke dish mein namak wahi hai jo cook dalta hai.

6. Fat mein kam, usi bowl mein fibre

Dalia mein fat 1.5 g hai har 100 g mein aur energy 342 kcal, ek whole grain ki aam profile; usi weight mein 8.8 g fibre hai. Dietary Guidelines kehte hain ki fibre-rich foods, jinme millets samet whole grains aate hain, satiety improve karte hain aur blood glucose, insulin, cholesterol aur triglyceride levels maintain karne mein help karte hain. Weight ke liye serving ka math is dalia good for weight loss page par hai.

7. Zinc aur folate isi grain mein

Zinc 2 mg aur folate 26.3 mcg hai har 100 g dalia mein (IFCT 2017), aur guidelines skin, hair, nails, blood aur soft tissues ko un jagahon mein ginte hain jahan zinc jaise minerals chahiye. Ek katori se kareeb 0.8 mg zinc aur 10.5 mcg folate milta hai, apne aap mein kam, lekin yeh khichdi ya upma ki har bowl ke saath aate hain, supplement ki tarah nahi.

8. Heart health, whole-grain evidence mein

Yeh studies aam whole grains par hain, dalia par nahi. BMJ mein 2016 ki ek dose-response meta-analysis (Aune aur colleagues, kul 45 studies) ne paya ki har din 90 g zyada whole grains coronary heart disease ke 19 percent kam risk (7 studies) aur cardiovascular disease ke 22 percent kam risk (10 studies) se associated the, prospective studies mein. Dalia broken wheat hai; usme se kitna whole grain gina jaye yeh milling par nirbhar karta hai, isliye ise background samjhein, dalia ka result nahi.

9. Type 2 diabetes: cohort studies ne kya dikhaya

Ek 2013 ki dose-response meta-analysis (European Journal of Epidemiology) ne solah cohort studies mein har teen daily servings of whole grains par type 2 diabetes ka summary risk 32 percent kam paya (relative risk 0.68, confidence interval 0.58 se 0.81, whole grains wali 10 studies se); refined grains mein koi clear link nahi mila, aur authors ne din mein kam se kam do servings of whole grains khane ki salah di. Finding type 2 diabetes develop hone ke risk ki hai, usse manage karne ki nahi, aur yeh whole grains ki hai, khaas dalia ki nahi.

10. Trials mein body weight, blood pressure aur cholesterol

Reynolds aur colleagues ki 2019 Lancet series ne 185 prospective studies aur 58 clinical trials cover kiye. Trials mein higher fibre intake ke saath bodyweight, systolic blood pressure aur total cholesterol significantly kam aaye, aur observational arm mein highest fibre consumers ki lowest se tulna mein type 2 diabetes ki incidence 15 se 30 percent kam dikhi, sabse zyada reduction 25 se 29 grams roz ke intake par. Dalia ki do katoriyan plate par 7 g fibre rakhti hain, jabki yeh range roz 25 se 29 g ki hai.

Zyadatar logon ke liye dalia normal portions mein roz ka staple hai. Jo nuksan jaanna zaroori hai wo chaar jagah hain.

• Gluten. Dalia wheat hai, aur wheat NHS ki teen gluten cereals ki list mein sabse pehle hai, barley aur rye ke saath. Coeliac disease wale log gluten-free diet follow karte hain aur unhe dalia skip karni chahiye; agar ghar mein dono bante hain, pack dekh lein.
• Zyada fibre, bahut jaldi. Low-fibre diet se seedha do meals par dalia par aana pet ke liye mushkil ho sakta hai; ek katori se shuru karein aur saath mein paani badhayen.
• Phytate aur minerals. Cereals mein phytic acid iron aur zinc jaise minerals ke absorption ko rokta hai; guidelines note karte hain ki boiling ya pressure cooking ke baad iski concentration kaafi had tak ghat jaati hai, aur dalia pakakar hi khayi jaati hai.
• Zyada hone par extra energy. 342 kcal per 100 g par dalia kisi bhi staple ki tarah judti hai, aur meethi kheer ya laddu ghee aur sugar upar se daal dete hain. Dalia ki ek katori 137 kcal ki hai.

Medical condition ke liye banayi gayi diet par, ya ghar mein coeliac disease ho, toh dalia ko roz ka grain banane se pehle apne doctor ya dietitian se baat karein.

Dietary Guidelines for Indians ek din ke apne reference plate par 250 g cereals rakhte hain, millets samet, raw weight mein. Dalia ki ek katori 40 g raw hai, jo us cereal hisse mein gini jaati hai, uske upar nahi; plate ek hi grain par nahi, grains ke mix par bani hai.

Dalia kisi bhi meal mein khayi ja sakti hai. Do saal se chhote bachchon ke liye guidelines kehte hain ki added sugar, jaggery samet, bahar rahe; yeh meethi porridge par lagta hai. Naam, storage aur buying notes broken wheat hub page par hain.

Is site par teen recipes roz ke forms cover karti hain. Dalia upma grain ko ghee mein roast karti hai aur har cup dalia par teen cup garam paani mein pakati hai, kareeb 30 minute mein ready; dalia porridge ise doodh aur paani mein jaggery aur elaichi ke saath kareeb 20 minute mein simmer karti hai; aur dalia khichdi ise green moong aur sabziyon ke saath kareeb 30 minute mein pressure cook karti hai. Saat aur dishes, cutlets se laddu tak, dalia recipes roundup mein hain.

Meethi wali kabhi-kabhar aur roz ki katori savoury rakhein: sabzi aur curd ke saath khichdi ki katori working portion hai, aur yahan ke har claim ke peeche per-100 g aur per-katori ka math dalia protein and nutrition page par hai. Jo bhi dish ho, cooked dalia ko do din ke andar fridge mein khatam karein (UK Food Standards Agency).

Is dalia good for health?

Haan, ek whole grain ki tarah jo normal portions mein khaya jaye. Dalia ki ek katori 3.5 g fibre aur 4.3 g protein deti hai, plain boiled bulgur — uska closest tested form — GI scale par 48 padhta hai, aur is page par quoted studies hi evidence hain. Dalia dawai nahi hai; zyada khane par yeh kisi bhi staple ki tarah weight badhati hai.

Is dalia healthy?

Staple ki tarah healthy, haan: 8.8 g fibre, 10.8 g protein aur 3.9 mg iron har 100 g mein (IFCT 2017), fat lagbhag nahi, aur tested form par GI 48. Health is baat se aati hai ki use kaise khaya jaye, dal aur sabzi ke saath savoury khichdi ya upma ki ek katori, akeli grain se nahi.

Is dalia good for constipation?

Help kar sakti hai, apne 8.8 g fibre per 100 g ke through: guidelines kehte hain ki fibre stools ko bulki banata hai aur regular bowel function ke liye zaroori hai, toh dalia ke saath paani bhi badhayen. Agar constipation baar-baar laut rahi ho, toh zyada fibre daalne ki jagah doctor ko dikhayen.

Does dalia have protein?

Haan: 10.8 g per 100 g (IFCT 2017), aur ek cooked katori mein 4.3 g. Yeh wheat-level protein hai, dal-level nahi, aur baaki cereals ki tarah isme kuch amino acids kam hain; moong dal ya doodh usi dish mein ise complement karte hain, isliye khichdi aur milk porridge ise protein partner ke saath jodte hain.

How many calories in daliya?

Cooked dalia ki ek katori, 40 g sookhe grain se, 137 kcal rakhti hai; peeche ka raw grain 342 kcal per 100 g carry karta hai (IFCT 2017). Number ko dish badalti hai: ghee, jaggery aur doodh sab upar se judte hain, toh plain savoury katori lighter form hai aur meetha halwa ya laddu heavier.

Can dalia increase weight?

Kar sakti hai, jaise koi bhi staple karta hai, jab portions aur preparations badh jayen: do katoriyan meal ki grain energy double kar deti hain, aur meethi kheer, halwa aur laddu ghee aur jaggery upar se daal dete hain. Weight poore din ke calories in versus calories out ke balance se chalti hai; 137 kcal ki katori sirf us balance ka grain side count karna aasan banati hai.