Urad dal ke fayde aur nuksan: kitna khayen aur kaise

Urad dal khane ke fayde aur black gram ke fayde ek hi list hai, kyunki black gram bas woh naam hai jo IFCT 2017 urad dal ko deta hai. Neeche har fayda apne number ke saath hai.

1. Protein, cereal ke saath jodi

Protein per 100 g sukhi dal mein 23.06 g hai (IFCT 2017), jo toor ke 21.70 g ko harata hai aur moong ke 23.88 g se peeche chalta hai; 30 g sukhi dal se paki ek katori mein kareeb 6.9 g hai. Matra sirf aadhi baat hai: guidelines kehti hain cereals mein lysine kam hai aur pulses mein bhar poor hai, isliye cereal aur pulse ka 3:1 mix, kachche wazan se, har essential amino acid cover kar sakta hai. Rice ya roti ke saath dal isi tarah ki jodi hai; 3:1 kachche wazan ka guide hai, plate ka naap nahi.

2. Fibre, toor aur moong dal se aage

Fibre ka figure 11.93 g hai per 100 g sukhi dal, moong ke 9.37 g aur toor ke 9.06 g se aage, aur 30 g se paki katori se kareeb 3.6 g milta hai. Guidelines kehti hain fibre khaane ke liye kya karta hai: yeh carbohydrates aur fats ke uptake ko dheema karta hai aur bharpoor mehsoos karwata hai. Kya woh ehsaas scale par dikhta hai, yeh alag sawaal hai, aur urad dal for weight loss page ise khol kar batata hai.

Black gram ke fayde usi table ki mineral rows mein aage badhte hain.

3. Iron aur folate, vitamin C ki jodi ke saath

Iron 4.67 mg per 100 g hai aur folate 88.75 mcg, isliye paki dal ki ek katori se kareeb 1.4 mg iron aur 26.6 mcg folate milta hai. Guidelines ke do pointers iron ko upar uthate hain: usi plate par vitamin C wala khaana, jaise citrus fruit ya dhaniya aur hari mirch ki chutney, plant iron ko aage badhata hai, jabki chai iske khilaf kaam karti hai, isliye chai ko khaane se ek ghanta door rakhein.

4. Magnesium, potassium aur zinc

Per 100 g sukhi dal mein magnesium 173 mg, potassium 1157 mg aur zinc 3.00 mg hai. ICMR-NIN ke guidelines potassium ko blood pressure se jodte hain: reports ke mutabik zyada sodium aur kam potassium wala khaana, dono alag-alag, high blood pressure hone ke badhe hue risk se juda hai, aur guidelines beans, lentils, banana, dry fruits aur coconut water jaise foods ko potassium ke achhe sources ke roop mein ginwate hain. Dal mein khud sodium sirf 18.88 mg per 100 g hai, isliye urad ki dish mein namak wahi hai jo pakane wala daalta hai.

5. Kam glycemic index

Urad ka GI 43 hai, plain black gram par India-tested ek reading, aur Sydney ke scale par 55 aur usse neeche low count hota hai, isliye 43 aaram se low band mein baithta hai. Applied Physiology, Nutrition, and Metabolism mein pulses par chhapi 2014 ki ek review unhe high-fibre, low glycemic index foods padhti hai aur diabetes mein kaam ke ginwati hai, is saavdhani ke saath ki lambi trials missing hain; uska vishay pulses hai, akela urad nahi. Woh 43 rice, idli aur dosa ke saath kaise behave karta hai, yeh urad dal for diabetes page par khol kar likha hai.

6. Aadha cup roz ka habit

Wahi 2014 wali review sabse seedha fayda theek se bayaan karti hai: roz aadha cup beans ya peas khaane se diet quality behtar ho sakti hai, kyunki pulses protein aur dietary fibre dete hain aur iron, zinc, folate aur magnesium ke bade sources hain. Urad yeh chaaron deta hai: 4.67 mg iron, 3.00 mg zinc, 88.75 mcg folate aur 173 mg magnesium per 100 g. Is daawe ka asli size yahi hai: ek aisa khaana jo jis plate par baithta hai usse behtar bana deta hai.

Urad dal ke zyada tar nuksan gas aur bhare pet par aa kar rukte hain, aur yeh saari pulses ke hain, sirf urad ke nahi. Current Opinion in Food Science mein chhapi 2019 ki ek review gas ko standard tareeke se samjhati hai: raffinose, stachyose aur verbascose, pulses mein hone wali sugars, chhoti aant ko bina pachi guzar jaati hain, colon mein utarti hain aur ferment hoti hain, aur gas peeche aati hai. Review phir do saavdhaniyan jodti hai: colon-sugar wali kahani, us hawa ke mukhya source ke roop mein, ab shak mein hai, aur insaan ka gas kuch had tak vanshagat factors se aata hai, isliye wahi dal khaane wale padosi alag ho sakte hain.

• Bhaari pet wala ehsaas. Urad ke liye bhaaripan ka koi set maap nahi hai; logon ka aam matlab hota hai badi plate ke baad bhara pet, aur portion wahi pahiya hai jo aapke haath mein hai. Chhoti katori, poori paki hui, aadhi paki dal ki badi plate se zyada mehfooz chunav hai.
• Pet dard. Agar urad dal gas ki jagah dard deta hai, toh use dabao mat; upar wali gas ki waja sirf gas ko cover karti hai, par jo dard baar-baar aaye uska pata aapke doctor ya dietitian ko lagana hai.
• Banane ka tareeka. Wahi review kehti hai ki iska koi saboot nahi ki aam tareeke se paki pulses mein nuksan karne wale lectins ya trypsin inhibitors bache rehte hain, aur woh standard bhigone aur pakane ko hi lectin activity poore tarah se saaf karne ka credit deti hai. Dal ko raat bhar, kareeb 12 ghante, bhigona aur tab tak pakana jab tak woh poori tarah naram na ho jaye.

Pulses ko, jinme urad bhi hai, kabhi-kabhi gout ka dosh diya jaata hai, aur saboot aur taraf ishaara karte hain. 47,150 mardon par 12 saal ke ek study mein gout ke 730 naye cases aaye: meat se risk 41 percent zyada tha aur seafood se 51 percent, dairy se 44 percent kam, jabki purine-rich vegetables aur total protein intake ka gout ke risk se koi sambandh nahi dikha. Study mardon par thi, aur usne vegetables test ki thi, khud urad dal nahi. Nutrients mein chhapi 2019 ki ek review mechanism jodti hai: body ka zyada tar uric acid uski apni synthesis se banta hai aur khaane se sirf chhota hissa aata hai, aur researchers ko un plant foods ka, jinme purine apne aap mein zyada hota hai, jaise peas, beans, lentils, spinach, mushrooms aur cauliflower, gout se koi sambandh nahi mila. Plant-rich diets ka badhe hue hyperuricemia ya gout ke risk se sambandh nahi mila, aur aise foods normouricemic logon mein mehfooz tarah se bardasht ho sakte hain, haalanki authors hyperuricemic logon ke liye, khaas kar chronic kidney disease walon ke liye, aur data maangte hain, aur salah dete hain ki agar kisi patient ko pehle se advanced kidney disease ya gout hai toh high-purine plant foods soch samajh kar khayein, ya unhe kam purine wale options se badlein. Agar yeh aap hain, toh yeh badlaav pehle apne doctor ya dietitian ke saamne rakhein.

Roz ka figure ICMR-NIN ke My Plate se aata hai: 2000 kcal wale vegetarian din mein woh 85 g pulses alag rakhta hai, kachcha wazan, yani din bhar ki har dal aur bean mila kar. Urad ke liye yeh paki dal ki kareeb teen katori banta hai, kyunki ek katori 30 g sukhi dal se shuru hoti hai. Guidelines mein urad ke liye alag se koi allowance nahi, isliye urad ko us 85 g mein se ek bhaag dein, moong, toor aur baaki ke saath ghumate hue. My Plate ek average adult ke liye banaya gaya guide hai, prescription nahi; dietitian aapke shareer, activity aur sehat ke mutabik portion set kar sakte hain.

Aap use kaise pakate hain, yeh tay karta hai ki upar wale nutrition ka kitna hissa plate tak pahunchta hai. Dal ko achhi tarah dhoyen, par baar-baar nahi, raat bhar paani mein chhodein, kareeb 12 ghante, phir ubalen ya pressure-cook karein: guidelines ubalne aur pressure cooking ko pulse ki nutritional quality sudharne ka sabse achha tareeka kehti hain. Pakane wala paani mat phenkein, kyunki sirf utne paani mein, bina kuch nikale, ubalna hi unka tareeka hai legumes mein folate bachaye rakhne ka, aur zyada pakane se pehle rukein, jiski keemat lysine hai. Idli, dosa aur vada ke batter ke liye dal ko bhigone ke baad peesa jaata hai aur ferment hone diya jaata hai, aur fermentation un gharelu tareekon mein se hai jo guidelines pulses ko aasan pachne wala banane ke liye ginwate hain; raat bhar ka bhigona step by step how to soak urad dal page par hai. Paki hui dal fridge mein do din tak theek rehti hai. Urad dal khichdi se lekar dal makhani tak ke dishes urad dal recipes roundup mein jama hain.

Zyada tar logon ke liye urad dal ek aam khaana hai, aur upar wale nuksan zyada tar matra aur banane ke tareeke ke baare mein hain. Kuch haalaat hisaab badal dete hain: gout, hyperuricemia ya chronic kidney disease, diabetes ki dawaiyan, ya aisa pet jo har pulse par react karta hai. Upar wale studies aam logon par hain, in haalaat par nahi, isliye agar urad aapki plate mein naya hai aur inme se koi haalat aapke paas hai, toh jo khaate hain use badalne se pehle yeh baat apne doctor ya dietitian ke saamne rakhein. Urad dal hub par poori kahani hai.

Is urad dal good for health?

Poori tarah pakne par yeh ek poshak rozmarra ki pulse hai. Per 100 g sukhi dal mein IFCT 2017 likhta hai 23.06 g protein, 11.93 g fibre, 4.67 mg iron aur 88.75 mcg folate, aur uska glycemic index 43 low band mein baithta hai. Ise rice ya roti ke saath 3:1 cereal-pulse mix mein khayen, jo guidelines ke mutabik har essential amino acid cover kar sakta hai; portion samajhdari ka rakhein.

Why urad dal is not good for health?

Aam wajah gas aur bhaari pet hai, aur yeh matra aur tareeke ki baat hai, dal ki khud nahi. Gas ki waja pulses ki woh sugars hain jo colon mein ferment hoti hain, haalanki 2019 ki ek review kehti hai ki is waja par haal mein sawaal utha hai aur matra insaan-insaan alag hoti hai. Raat bhar bhigoyen, kareeb 12 ghante, poori tarah pakayein, aur upar wale naape hue portions par rahein; baar-baar aane wali takleef doctor ke liye hai.

Does urad dal cause gas?

Ho sakti hai, baaki pulses ki tarah, haalanki log alag-alag hote hain. 2019 ki ek review batati hai ki pulses ki kuch sugars colon mein ferment hoti hain aur gas chhorti hain, aur jodti hai ki yeh waja ab shak mein hai, aur symptoms kuch had tak vanshagat factors se bhi judi hain. Bhigona aur poora pakana lectin ke liye hai, gas ke liye nahi; jo gas rukti hi nahi woh doctor se poochhne layak hai.

Can urad dal cause stomach pain?

Gas aam reaction hai, aur woh nikal jaati hai. Jo dard har baar khane par aaye, ya gas se aage badh jaye, woh alag ishaara hai, aur upar wale studies ise cover nahi karte; dard ke saath khana jaari mat rakhein. Portion ghatayein ya dal ko alag rakh dein, aur agar dard baar-baar aaye toh apne doctor ya dietitian se iski jaanch karwayein.

Is black gram and urad dal same?

Black gram woh naam hai jo IFCT 2017 urad dal ko deta hai, isliye dono naam ek hi list ke fayde share karte hain. Dukaanein ise sabut bechti hain, chilke samet split, ya chilke ke bina split, aur yahan ke numbers IFCT 2017 ki black gram, dal entry se aate hain. Kaunsi form kis dish ke liye hai, yeh urad dal types page par suljha hua hai.

Is urad dal good for diabetes?

Yeh diabetic meal plan mein naape hue portion mein baith sakta hai. Urad ka GI 43 hai, ek India-tested reading plain black gram par, aur Sydney ke scale par 55 aur usse neeche low count hota hai. Lekin test ek hi hai aur reviews aam pulses ki baat karte hain, isliye dawai aur plate ke baare mein doctor ya dietitian se baat karein; poora gyaan urad dal for diabetes page par hai.