Kabuli chana khane ke fayde aur nuksan: benefits and side effects

Kabuli chana khane ke fayde: 100 g mein 20.5 g protein aur 12.2 g fibre, GI 23, iron aur folate; kabuli chana ke nuksan jaise gas, aur roz kitna khana chahiye.

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A katori of boiled kabuli chana with lemon wedges and fresh coriander on a dark wooden table

Kabuli chana khane ke fayde iske numbers mein hain: 100 g mein 20.5 g protein, 12.2 g fibre, 4.31 mg iron aur 557 mcg folate hota hai, aur glycemic index 23. Neeche har fayde ke saath uska nutrient likha hai, phir asli side effects aur roz kitna khana chahiye; grain khud kabuli chana hub par hai.

Kabuli chana ke fayde: protein, pet bharna aur blood sugar

1. Protein, muscles aur meal ke liye: 100 g mein 20.5 g

Har 100 g sookhe grain mein 20.5 g protein hota hai, aur ek paki hui katori, 30 g sookhe se, kareeb 6.2 g deti hai. ICMR-NIN dietary guidelines seedhi kehti hain: dalon ka sevan rozana protein ki recommended daily allowance poori karne mein yogdan deta hai, aur fibre aur micronutrients mein bhi. Poori per-100 g table hamare kabuli chana nutrition page par hai.

2. Fibre, pet bharne aur pachne ke liye: 100 g mein 12.2 g

100 g mein 12.2 g fibre hota hai, aur ek katori kareeb 3.7 g deti hai. ICMR-NIN guidelines batati hain ye kaise kaam karta hai: dietary fibre carbohydrates aur fats ke absorption ko delay karta hai aur satiety value badhata hai.

3. GI 23, ek low glycemic index

Uble huye kabuli chane ka glycemic index 23 hai: University of Sydney database mein plain boiled whole chickpeas ki nau entries ka mean, jo kabuli aur desi type ko alag nahi karti aur jismein India-tested whole-chickpea entry nahi hai; entries 5 se 36 tak faili hain. University of Sydney 55 ya usse kam ko low GI aur 70 ya usse zyada ko high maanti hai, toh ye pakka low hai, aur 2021 ki international GI tables legumes ko duniya bhar mein usually low-GI foods batati hain. Diabetes ki plate par iska matlab hamare kabuli chana for diabetes page par hai.

Aur kabuli chana ke fayde: minerals, cereals ke saath protein aur wazan

4. Iron aur folate, khoon ke liye

Har 100 g sookhe mein 4.31 mg iron aur 557 mcg folate hota hai; ek katori kareeb 1.3 mg iron aur 167 mcg folate deti hai. ICMR-NIN guidelines legumes ko folic acid ke achhe sources mein ginti hain, aur kehti hain ki guava ya orange jaise vitamin C rich foods plant foods se iron ka absorption badhate hain, aur unki citrus fruits ki list mein nimbu bhi hai. Pregnancy ke portions ke liye dekhein kabuli chana in pregnancy.

5. Mineral mix mein magnesium, zinc aur potassium

Wahi 100 g mein 79 mg magnesium, 2.76 mg zinc, 718 mg potassium aur 57 mg calcium hota hai. Pulses par 2014 ki ek review iron, zinc, folate aur magnesium ko un minerals aur vitamins mein ginti hai jo pulses diet mein deti hain.

6. Protein jo cereals ke saath jodi banata hai

Chickpea par 2012 ki ek review mein har essential amino acid significant amount mein milta hai, sirf sulphur-containing wale chhodkar. Cereals mein wahi hota hai jiski chickpea mein kami hai, aur ICMR-NIN guidelines cereals aur pulses ke 3:1 (raw food weight) ke combination ko aisa batati hain jo essential amino acid needs poori kar sakta hai, aur chane ke saath rice ya roti wala khana ye needs poori kar sakta hai.

7. Wazan dekhne walon ke liye pet bharne wala pulse

Chana dense hai, lekin fayde number 2 wala fibre hi wazan ka jawab hai: ICMR-NIN guidelines ki satiety wali line wazan dekhne wali plate par bhi utni hi kaam aati hai, aur pulses par 2014 ki ek review likhti hai ki aadha cup roz overall diet quality badha sakta hai. Portions aur calories hamare chickpeas for weight loss page par nikaale gaye hain.

Kabuli chana ke uses: chole, salad, hummus aur baaki

Uses grain ke halke, nutty bite ke peeche chalti hain: Punjabi chole classic curry lunch hai, kabuli chana khichdi one-pot comfort version, aur ubla hua kabuli chana salad jaldi banne wali cold plate. Snacks ke liye kabuli chana tikki, hummus aur falafel hain, aur meetha khaane ka man ho toh kabuli chana laddu. Saat ke saat, unke times ke saath, kabuli chana recipes page par group kiye gaye hain.

Kabuli chana ke nuksan: gas, bloating aur kisne kam khana chahiye

Asli nuksan gas hai. Chickpeas mein galacto-oligosaccharides hote hain, sugars jo small intestine digest nahi karti, aur colon ka unhe ferment karna usual explanation hai, haalaanki pulse tolerance par 2019 ki ek review note karti hai ki ye explanation recently question ki gayi hai. Wahi review kehti hai amount ek insaan se doosre tak alag hoti hai, inherited factors ka hissa lagta hai, aur zyada tar log jo takleef notice karte hain wo adapt ho jaate hain jab pulses regularly khaane mein rahein. Review gas rokne ka koi kitchen step nahi deti. 8 se 12 ghante bhigoyein, bhigone wala paani phenk dein aur pressure cook karein bilkul naram hone tak, kyunki review kehti hai ki soaking aur proper cooking lectin activity poore tarah se khatam kar sakti hai. Bachchon ke liye chana achhe se pakaya aur mashed dein, aur amount doctor se set karayein, jaise hamara chickpeas for babies page batata hai. Jiska gas ya bloating baar-baar ya painful ho, wo khud diagnose karne ke bajaye doctor se poochhe.

Roz kitna kabuli chana khayein

ICMR-NIN balanced diet pulses aur legumes ko 85 g roz rakhti hai, ek number jo din bhar ke har dal aur pulse ko cover karta hai. Paki hui kabuli chana ki ek katori kareeb 30 g sookha grain hoti hai, aur ek bhari serving plate kareeb 50 g sookhi, jismein kareeb 10.2 g protein hota hai. Roz ek-do katori chana us 85 g ke andar aa jaata hai, baaki din ke dal ke liye jagah ke saath; saath mein heavy fried bread apna carbohydrate aur oil khud le aata hai.

Kabuli chana kaise khayein: bhigona, pakana aur rakhna

Whole kabuli chana 8 se 12 ghante bhigoya jaata hai (ya 2 ghante ka hot quick soak), paani phenk diya jaata hai, aur grain ko pressure cook kiya jaata hai jab tak ungli aur angoothe ke beech dab jaaye. ICMR-NIN guidelines pulses ki nutritional quality sudhaarne ke liye boiling aur pressure cooking ko best tareeka kehti hain, kyunki anti-nutritional factors khatam ho jaate hain aur protein availability badhti hai, aur note karti hain ki cereals aur legumes mein phytic acid boiling ya pressure cooking ke baad kaafi had tak ghat jaata hai. Poora soak method hamari soaking kabuli chana guide mein hai. Sookha grain airtight container mein rakhein, jahan wo kai mahine chalta hai; chickpea par 2009 ki ek study ne paya ki tested desi types kabuli se pulse beetle ke khilaf zyada resistant thi. Kharidna aur baaki storage ki detail kabuli chana hub par hai.

Apne doctor ya dietitian se baat karein

Upar ke fayde averages aur reviews se aate hain; aapki plate individual hai. Diabetes wale ko chane ka portion apne meal plan mein fit karwana chahiye, pregnant woman ka iron aur folic acid plan unke doctor ka hai, aur jo gas baar-baar ho wo medical sawal hai, recipe ka nahi. Numbers ko map ki tarah use karein, aur portion usi se set karein jo aapki sehat jaanta hai: apne doctor ya dietitian se baat karein.

FAQs

Kya kabuli chana sehat ke liye achha hai?

Haan, variety wali Indian plate ke hisse ke roop mein. 100 g sookhe mein 20.5 g protein, 12.2 g fibre, 4.31 mg iron aur 557 mcg folate hota hai, aur ubalne ke baad iska glycemic index 23 hai. In numbers ke peeche ka evidence upar sections mein hai.

Does kabuli chana have protein?

Haan: 100 g sookhe grain mein 20.5 g, aur ek paki hui katori mein kareeb 6.2 g. 2012 ki ek review mein protein sirf sulphur-containing amino acids mein chhota milta hai, aur ICMR-NIN guidelines 3:1 ka cereal-pulse combination aisa batati hain jo essential amino acid needs poori kar sakta hai, isliye rice ya roti ke saath chana protein poora kar sakta hai.

Does kabuli chana cause gas?

Ho sakti hai. Iske galacto-oligosaccharides small intestine se bina pache guzar jaate hain aur colon unhe ferment karta hai, jo usual explanation hai, haalaanki pulse tolerance par 2019 ki review note karti hai ki ye explanation recently question ki gayi hai. Zyada tar log kuch hafton mein adapt ho jaate hain agar intake bana rahe, review kehti hai. 8 se 12 ghante bhigoyein, paani phenk dein aur bilkul naram pakayein.

Kya chickpeas wazan kam karne mein madad karta hai?

Ho sakta hai, jab chana rice, roti ya fried snack ke kuch hisse ki jagah le, unke upar na jude. ICMR-NIN guidelines note karti hain ki dietary fibre carbohydrates aur fats ke absorption ko delay karta hai aur satiety value badhata hai, aur pulses par 2014 ki review likhti hai ki aadha cup roz overall diet quality badha sakta hai. Calories aur portion sizes hamare chickpeas for weight loss page par nikaale gaye hain.

Kabuli chana khane ke kya fayde hain?

Main fayde: 100 g mein 20.5 g protein aur 12.2 g fibre, glycemic index 23, 4.31 mg iron, 557 mcg folate, aur mix mein magnesium, zinc aur potassium. Har fayde, uske peeche ke nutrient ke saath, upar sections mein listed hai.

Kya chickpeas bina bhigoye ubaale ja sakte hain?

Ubaale ja sakte hain, lekin bina bhigoye chane uneven pakte hain aur kahin zyada time lete hain, aur bhigona un household methods mein se hai jo ICMR-NIN guidelines digestibility aur bioavailability sudhaarne ke liye list karti hain. Whole kabuli chana 8 se 12 ghante bhigoyein, ya 2 ghante ka hot quick soak use karein, jaise hamari soaking kabuli chana guide mein hai.