பருப்பில் உள்ள இந்த 3 வில்லன்களை நீக்கினால்தான் சத்து கிடைக்கும்! how to cook lentils properly?

Are you cooking lentils every day, but are you getting all the nutrients from them? 100g lentils contain 24-26g protein, 6-8mg iron, 400-480mcg folate - but wrong cooking methods can prevent you from absorbing these nutrients!

இந்த video-ல நான் உங்களுக்கு explain பண்றேன்:
✅ 100 கிராம் பருப்பில் என்னென்ன சத்துக்கள் இருக்கு (Complete nutritional breakdown)
✅ கழுவின தண்ணீரை ஏன் ஊற்றி விடணும் (Why discard washing water)
✅ Phytic acid, lectins, oligosaccharides என்றால் என்ன (Anti-nutrients explained)
✅ எப்படி சமைச்சா iron absorption 40% அதிகரிக்கும் (How to increase iron absorption by 40%)
✅ Traditional Tamil wisdom + Modern science combination
✅ Step-by-step practical demonstration

🔬 SCIENCE-BASED CONTENT:
Phytic acid-ஐ 25-40% குறைக்கலாம், iron absorption-ஐ 25-40% increase பண்ணலாம், zinc absorption 20-30% improve ஆகும் - எல்லாமே proper cooking method-ஆல்!

This video covers the complete science behind lentil cooking with practical demonstration, backed by authentic research and traditional Tamil wisdom.

📊 NUTRITIONAL CONTENT PER 100G LENTILS:
Protein: 24-26g
Iron: 6-8mg
Fiber: 10-12g
Folate: 400-480mcg
Zinc: 3-4mg
Magnesium: 120-140mg
Potassium: 700-800mg
Phosphorus: 350-400mg
Calcium: 50-80mg

Perfect for:
✓ Vegetarians looking for protein sources
✓ Anemia patients needing better iron absorption
✓ Anyone wanting to maximize nutrition from daily meals
✓ Home cooks wanting scientific cooking methods
✓ Health-conscious Tamil families

⏱️ TIMESTAMPS:
0:00 - Introduction
0:30 - Why This Matters
2:00 - Step 1: Sorting Lentils
3:00 - The Washing Water Debate
5:30 - Soaking Science
6:30 - Cooking Demonstration
9:30 - Results Comparison
11:00 - Nutrient Absorption Science
12:30 - Practical Tips

📚 AUTHENTIC SCIENTIFIC REFERENCES:

1. USDA FoodData Central (2024) - Lentils Nutritional Composition Database
https://fdc.nal.usda.gov/

2. Lestienne I, et al. (2005). "Effects of soaking whole cereal and legume seeds on iron, zinc and phytate contents." Food Chemistry, 89(3), 421-425.
https://doi.org/10.1016/j.foodchem.20...

3. Hurrell R, Egli I. (2010). "Iron bioavailability and dietary reference values." American Journal of Clinical Nutrition, 91(5), 1461S-1467S.
https://doi.org/10.3945/ajcn.2010.28674F

4. Samtiya M, et al. (2020). "Effect of soaking and sprouting on nutrient composition and reduction of antinutritional factors in pulses." Nutrition & Food Science, 50(4), 679-693.
https://doi.org/10.1108/NFS-06-2019-0168

5. Gibson RS, et al. (2010). "Phytate, iron, zinc, and calcium concentrations in plant-based complementary foods." Food and Nutrition Bulletin, 31(2), S96-S108.
https://doi.org/10.1177/1564826510031...

🎯 KEY TAKEAWAYS:
Always wash lentils 2-3 times
Discard washing water to remove anti-nutrients
Cook in fresh water for maximum nutrient absorption
Add turmeric and vitamin C foods for better iron absorption
Traditional Tamil cooking methods are scientifically proven!

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DATA: These sources are from reputable medical institutions like Medical News Today, Healthline, Cleveland Clinic, and peer-reviewed research from PMC

Recommended Videos:

Doctor Karthikeyan MBBS., MD (Community Medicine)
Dr Karthikeyan MBBS., MD (Community Medicine)

Email: karthikspm@gmail.com
Website: https://www.doctorkarthikeyan.com

Doctor Karthikeyan MBBS., MD (Community Medicine)
Dr Karthikeyan MBBS., MD (Community Medicine)
Email: karthikspm@gmail.com
Website: https://www.doctorkarthikeyan.com

Disclaimer:
Dr Karthikeyan received his Doctor of Medicine in Community Medicine from Kasturba Medical College, Manipal in 2006. This video is for general informational purposes only. It should not be used to self-diagnose and it is not a substitute for a medical exam, cure, treatment, diagnosis, and prescription or recommendation. It does not create a doctor-patient relationship between Dr Karthikeyan and you. You should not make any change in your health regimen or diet before first consulting a physician and obtaining a medical exam, diagnosis, and recommendation. Always seek the advice of a physician or other qualified health provider with any questions you may have regarding a medical condition. Thanks for watching
#LentilsCooking #TamilHealth #HealthyEating #பருப்பு #paruppuvega #dal #pulses