Moong dal khane ke fayde aur nuksan

Moong dal hari moong (green gram, botanical naam Vigna radiata) ki dal hai. Sabut moong ko dal mill mein do tukdon mein toda jaata hai; chhilka utar jaaye to peeli moong dal (dhuli moong) banti hai, chhilka laga rahe to chilka moong dal. English mein ise split green gram ya mung dal kehte hain. Kannada mein hesaru bele, Telugu mein pesara pappu aur Tamil mein payatham paruppu; har bhasha ka naam moong dal in English aur Indian languages page par hai.

Bazaar mein moong teen roop mein milti hai: sabut hari moong, chilka moong dal aur peeli dhuli moong dal. Neeche ki table mein IFCT 2017 ke numbers hain, peeli moong dal, sabut moong aur toor dal ke, per 100 g kachchi dal. Chilka moong dal ki alag entry IFCT mein nahi hai; use peeli dal aur sabut moong ke beech ka samjhein. Protein teeno mein 21 se 24 g ke beech hai, lekin fibre sabut moong mein 17.04 g hai aur peeli dal mein 9.37 g, kyunki fibre ka bada hissa chhilke mein hota hai. Storage, kharidne aur pakane ki poori jaankari moong dal guide mein hai.

Per 100 g raw, edible portion. Composition: IFCT 2017 (ICMR-NIN). GI: University of Sydney GI database. — means not reported. These are average values for the food; the label on a pack gives the values for that product.

Neeche ke numbers IFCT 2017 ke hain, 100 g kachchi dal ke hisaab se. Jin guidelines, reviews aur studies ka zikr hai, woh sab References mein hain.

1. Protein: 23.88 g per 100 g

Moong dal ka lagbhag ek chauthai hissa protein hai, toor dal ke 21.7 g se zyada. Ek katori pakki dal, jo lagbhag 30 g kachchi dal se banti hai, 7.2 g protein deti hai. Dalon mein lysine zyada aur methionine kam hota hai, anaaj mein iska ulta. Isliye Dietary Guidelines for Indians dal aur anaaj wale khane ko sirf dal ya sirf anaaj se behtar quality ka maanti hain; khichdi aur dal-chawal isi hisaab par tike hain. 2018 ki ek review (Yi-Shen aur saathi) ke mutabik FAO/WHO ki amino acid recommendations ke saamne mung bean achha protein source hai, bas sulphur wale amino acids methionine aur cysteine ismein kam hain.

2. Fibre: 9.37 g per 100 g

Ek katori dal se lagbhag 2.8 g fibre milta hai. Dietary Guidelines for Indians ke mutabik fibre carbohydrate aur fat ke absorption ko dheema karta hai, khane ko zyada pet bharne wala banata hai aur stool ka bulk badhata hai. Pulses par 2014 ki review (Mudryj aur saathi) kehti hai ki dalein khane se serum lipid profile sudharta hai.

3. Low GI: 38

University of Sydney ke GI database mein saadi green gram ki ek India-tested entry hai, GI 38; entry yeh nahi batati ki moong sabut thi ya dal. University 55 ya usse kam ko low maanti hai, aur uske mutabik low-GI carbohydrate se blood glucose aur insulin mein utaar-chadhav kam hota hai. Diabetes ho to moong dal ko thali ke chawal ya roti ke kuch hisse ki jagah rakhein, aur matra kitni ho, yeh apne doctor ya dietitian se poochh kar tay karein.

4. Folate: 92.11 mcg per 100 g

Folate woh B vitamin hai jo red blood cells ke banne aur pakne ke liye zaroori hai. Dietary Guidelines for Indians ke mutabik pregnancy mein iski zaroorat badh jaati hai, aur legumes iske achhe source hain. Ek katori moong dal se lagbhag 28 mcg folate milta hai. Guidelines yeh bhi kehti hain ki dal ka folate bachane ke liye use utne hi paani mein ubaalein jitna chahiye, taaki paani phenkna na pade.

5. Potassium 1268 mg, sodium sirf 10.14 mg

100 g moong dal mein 1268 mg potassium aur sirf 10.14 mg sodium hota hai. Dietary Guidelines for Indians sodium ko potassium ke saath balance mein rakhne ko kehti hain, beans aur lentils ko potassium ke achhe source ginti hain, aur sodium sahi matra mein ho to din bhar ki zaroorat lagbhag 3800 mg batati hain. Ek katori dal se lagbhag 380 mg potassium milta hai, yaani uska dasvaan hissa. Namak kam karna ho to dal mein namak halka rakhein; swaad tadke se aata hai.

6. Iron 3.93 mg aur zinc 2.49 mg per 100 g

Shakahari thali ke liye yeh kaam ke numbers hain. Dietary Guidelines for Indians ke mutabik plant foods ka iron kam absorb hota hai. Khane ke saath amrood, nimbu ya santre jaise vitamin C wale phal, ya dhaniya aur hari mirch ki chutney, is absorption ko badhate hain, aur chai iron ko baandh leti hai, isliye use khane se kam se kam ek ghanta door rakhein. Pressure cooking se phytic acid kaafi ghat jaata hai, jo minerals ka absorption rokta hai. Magnesium bhi milta hai: 155 mg per 100 g, toor dal ke 119 mg se zyada.

7. Fat sirf 1.35 g, energy 326 kcal per 100 g

Moong dal mein apna fat na ke barabar hai; dal ki dish mein jo fat hai woh tadke ka hai. Ek katori saadi dal lagbhag 98 kcal ki hoti hai. Isliye kam fat wali ya wazan sambhalne wali diet mein moong dal aasani se fit hoti hai, bas ghee aur tel ka hisaab alag rakhein.

8. Halki dal, jaldi pakne wali

Moong dal aksar buzurgon aur bimaar logon ko di jaati hai. Wajah seedhi hai: chhilka utri, split dal kuch hi minute mein naram gal jaati hai. Guidelines ke mutabik pressure cooking dalon ke enzyme inhibitors ko khatam karti hai, jisse digestibility badhti hai. Par halki ka matlab poori tarah absorb hona nahi hai. 2019 ki ek study mein do saal se chhote Indian bachchon mein mung bean ke indispensable amino acids ki true ileal digestibility 65.2% nikli, chawal ki 78.5% aur ande ki 87.4% (Shivakumar aur saathi). Study ke authors aisi diet mein doodh ya anda jodne ki baat karte hain; shakahari thali mein yeh doodh dal-chawal ke saath ek katori dahi ho sakta hai.

9. Polyphenols aur peptides

2019 ki Nutrients review (Hou aur saathi) mung bean ko duniya bhar mein, khaaskar Asia ke deshon mein, khayi jaane wali dal batati hai. Review ke mutabik isme polyphenols, polysaccharides aur peptides jaise bioactive compounds hain, vitexin aur isovitexin iske main polyphenols hain, aur mung bean ke documented health benefits zyadatar in bioactive compounds se jude hain. 2023 ki ek study (Li aur saathi) mein optimised conditions mein ankurit ki gayi mung bean mein polyphenol extract ki matra bina ankurit bean se 3.07 guna zyada thi. Ek katori dal ka aap par kya asar hoga, yeh in studies se pata nahi chalta; 2014 ki pulses review (Mudryj aur saathi) khud kehti hai ki dalon ka seedha asar dikhane ke liye lambe randomized controlled trials chahiye.

Peeli moong dal ke fayde wahi hain jo upar likhe hain, kyunki IFCT 2017 ki 'green gram, dal' entry peeli, chhilka utri dal ki hi hai. Yeh jaldi pakti hai aur smooth ghulti hai, isliye bimaari ki khichdi, bachche ki pehli dal (paediatrician ki salah ke baad), halwa aur chilla ke batter ke liye yahi li jaati hai.

Sabut hari moong mein chhilka hota hai, aur usme fibre 17.04 g, folate 145 mcg aur iron 4.89 mg per 100 g hai, peeli dal se zyada. Badle mein use bhigona padta hai aur pakne mein der lagti hai. Ankurit (sprouted) moong sirf sabut daane se banti hai.

Chilka moong dal dono ke beech ki hai: chhilka laga hai to fibre peeli dal se zyada rehta hai, aur split hai to cooker mein kuch hi minute mein gal jaati hai. COWBERRY ki green moong split yahi chilka dal hai. Roz ki khichdi aur dal ke liye chilka, halke khane ke liye peeli, aur sprouts ke liye sabut: kaam ke hisaab se chunein.

Normal matra mein moong dal zyadatar logon ko koi dikkat nahi deti. Moong dal ke nuksan in paanch haalaton mein saamne aate hain.

• Gas aur pet phoolna. Dalon mein raffinose, stachyose aur verbascose naam ki sugars hoti hain jinhe chhoti aant hazam nahi kar paati; badi aant mein bacteria inhe ferment karte hain aur gas banti hai. Aam taur par yahi wajah maani jaati hai, lekin Thompson ki 2019 ki review ke mutabik is baat par haal mein sawal uthe hain, aur gas kitni banegi yeh har insaan mein alag hota hai. Dal ko aadha ghanta bhigo kar woh paani phenk dein aur poori tarah galayein: Dietary Guidelines for Indians bhigone aur ubaalne ko un tareekon mein ginti hain jo dalon ko hazam karna aasan banate hain. Dal kam khate hon to chhoti katori se shuru karein; review ke mutabik gas wale zyadatar log dal khana jaari rakhein to kuch hafton mein adjust ho jaate hain.
• Uric acid ya gout. Sharir purines ko todkar uric acid banata hai, aur dalon mein purines hote hain. Lekin Jakse aur saathiyon ki 2019 ki review ke mutabik uric acid ka zyadatar hissa sharir ke apne purines se aata hai, khane se sirf chhota hissa. Review 47,150 mardon par 12 saal chali ek study (Choi aur saathi) ka zikr karti hai, jinhe shuru mein gout nahi tha: matar, beans aur lentils jaise zyada purine wale plant foods gout se nahi jude, jabki meat aur seafood zyada khane walon mein gout ka risk badha. Gout ya kidney ki advanced bimari pehle se ho, to review high-purine plant foods mein savdhani ki salah deti hai, aur badhe uric acid walon par data abhi kam hai. Isliye andaaza na lagayein: kitni dal theek hai yeh apne doctor ya dietitian se poochhein.
• Kidney ki bimari. 100 g mein 1268 mg potassium aam logon ke liye fayda hai, lekin jinki kidney potassium nahi nikaal paati unke liye dikkat. Renal diet par hon to dal ki matra dietitian se tay karwayein.
• Kabz. 9.37 g fibre per 100 g ke saath moong dal se kabz hona mushkil hai; Dietary Guidelines for Indians ke mutabik fibre stool ka bulk badhata hai. Dal patli rakhein aur din bhar paani theek se piyein.
• Allergy. Kuch logon ko kisi khaas dal se allergy hoti hai. Dal khane ke baad khujli ya sujan ho to doctor ko dikhayein.

Kachchi dal ka phytic acid iron aur zinc ka absorption rokta hai. Pressure cooking se yeh kaafi ghat jaata hai, aur khane mein nimbu jaisa vitamin C iron ka absorption badhata hai. Koi medical diet chal rahi ho to dal ki matra apne doctor ya dietitian se poochh kar hi badlein.

Ek adult ke liye din mein ek se do katori pakki dal, yaani 30 se 60 g kachchi dal, normal matra hai. Ise apna dal wala portion maanein, doosri dal aur paneer ke upar extra nahi. ICMR-NIN ki Dietary Guidelines for Indians ki vegetarian 'My Plate for the Day' mein 2000 kcal ki diet ke liye din bhar mein 85 g dalein (kachcha wazan) hain, yaani do katori moong dal ke baad bhi doosri dal ki jagah bachti hai. In do katori se 196 kcal aur 14.3 g protein milta hai.

Dal badalte rahein. Guidelines ke mutabik alag-alag dalon ka nutrient profile alag hota hai, isliye moong ke saath toor, chana, urad aur masoor ko bhi baari dein. Chhote bachchon ke liye guidelines chhe mahine par patli, lekin paani jaisi nahi, dal ki gruel se shuruaat karne ko kehti hain, jise agle kuch din mein gaadha karte jaayein; 'dal ka paani' dene se woh mana karti hain. Lagbhag ek saal ki umar se bachcha ghar ka khana khane lagta hai. Bachche ko dal shuru karne se pehle apne paediatrician ki salah lein. Diabetes, kidney ki bimari ya badha hua uric acid ho to matra apne doctor ya dietitian se tay karein.

Peeli moong dal ko bhigona zaroori nahi. Dal dho kar cooker mein daalein, ek cup dal par teen cup paani aur zara si haldi; peeli dal do seeti mein gal jaati hai, chilka dal teen mein. Roz ka tareeka dal tadka hai: ghee mein jeera, hing aur haldi ka tadka, upar se nimbu aur hara dhaniya.

• Moong dal khichdi: chawal aur chilka moong dal cooker mein ek saath, ghee-jeera-hing ke tadke ke saath. Dal ka lysine chawal ke protein ki kami poori karta hai, aur khichdi halki bhi rehti hai.
• Moong dal chilla: bhigoyi dal ko adrak aur hari mirch ke saath pees kar tawe par patla chilla. Na atta, na khameer; do chille mein 11.9 g protein.
• Moong dal halwa: bhigoyi dal ko mota pees kar ghee mein dheere bhoonein, phir garam paani, gud aur kesar wale doodh ke saath pakayein. Ek serving (recipe ka chhatha hissa) lagbhag 404 kcal ki hai, isliye ise mithai ki tarah hi khayein.

Sabut moong ke sprouts salad aur chaat mein jaate hain. Har nutrient ka per 100 g aur per katori hisaab moong dal protein per 100 g page par hai, aur yahi sab English mein, sources ke saath, moong dal benefits page par.

Can moong dal cause gas?

Haan, har dal ki tarah ho sakti hai, aur kitni, yeh har vyakti mein alag hota hai. Aam wajah raffinose jaisi sugars hain jo chhoti aant mein hazam nahi hotin aur badi aant mein ferment hoti hain, halanki Thompson ki 2019 ki review ke mutabik is par haal mein sawal uthe hain. Dal bhigo kar paani phenk dein, naram pakayein aur chhoti katori se shuru karein; zyadatar log dal khate rahein to kuch hafton mein adjust ho jaate hain.

How much protein in 100 gm moong dal?

100 g kachchi moong dal mein 23.88 g protein hota hai (IFCT 2017), yaani lagbhag 24 g. Pakki dal mein paani zyada hota hai, isliye 30 g kachchi dal se bani ek katori mein lagbhag 7.2 g protein milta hai. Chawal ya roti ke saath khayein to amino acids ka mel behtar hota hai.

Does moong dal increase uric acid?

Khana uric acid ka chhota source hai: moong dal mein purines hote hain, lekin sharir zyadatar uric acid apne hi purines se banata hai (Jakse aur saathi). Mardon par 12 saal chali ek badi study mein zyada purine wale plant foods khane walon mein gout zyada nahi mila (Choi aur saathi). Swasth logon ke liye roz ki ek katori aam matra hai; uric acid badha ho ya gout ho to matra apne doctor ya dietitian se tay karein.

Moong dal roz kha sakte hain?

Haan, zyadatar log roz ek se do katori moong dal kha sakte hain; 30 g kachchi dal ki ek katori se 98 kcal aur 7.2 g protein milta hai. Bas dal badalte rahein: toor, chana, urad aur masoor bhi khayein. Kidney ki bimari, gout ya koi medical diet ho to matra apne doctor ya dietitian se tay karein.

Peeli moong dal aur chilka moong dal mein kya fark hai?

Dono ek hi daane se banti hain; fark sirf chhilke ka hai. Peeli (dhuli) moong dal ka chhilka utra hota hai, isliye woh jaldi pakti hai aur halki lagti hai. Chilka moong dal mein hara chhilka laga rehta hai, to fibre zyada aur swaad thoda nutty hota hai. Sabut moong mein 17.04 g fibre per 100 g hai, peeli dal mein 9.37 g.

Kya moong dal weight loss ke liye achhi hai?

Haan, agar ise chawal ya roti ke kuch hisse ki jagah khayein, upar se nahi. 100 g mein 23.88 g protein aur 9.37 g fibre pet bhara rakhte hain, fat 1.35 g hai, aur ek katori saadi dal lagbhag 98 kcal ki hoti hai. Calories tadke ke ghee se badhti hain. Diet mein bada badlav karna ho to pehle apne doctor ya dietitian ki salah lein.