Maoriki muChickpeas uye Utano Hwayo Mazano
Chickpeas, zvisingazivikanwi seghanzo chibage, chimiro chemafupa chakazara neproteine, fiber, uye yakaoma carbohydrates. Kune mhando mbiri dzechickpeas: iyo "blond" yakasiyana-siyana iyo inotengeswa kunyanya muMiddle East neNorth America uye nhokwe dzemavara (dzinonziwo Desi) dzakawanikwa muIndia, Pakistan, uye Ethiopia.
Chickpeas inowanikwa gore rese uye inogona kutengwa yakaomeswa kana makedheni, kana iwe unogona kutenga chickpea furu (besan), iyo inowanzoshandiswa muIndia curries sekusimudza-rudzi urwu hweupfu huine hafu yehydrohydrates yegorosi upfu uye ine fiber yakawanda.
Kubatanidza chikapu chakachena ne tahini chinobereka hummus . Nhasi, pane zvakawanda zvakasiyana-siyana zvemashemusi zvinotarisana nemuvara, zvinonaka, uye makoriyori. Kushandisa mamwe tahini inobereka hummus iyo yakaderera mu-carbohydrates uye yakareba mumakori. Shandisa hummus kuvhara miriwo yeproteine uye fiber-full snack, kana kutengesa mafuta akawanda (semayonnaise) ekufambisa hummus kana uchiita tanini kana huku.
| Chick Peas Nutrition Facts | |
|---|---|
| Kushumira Kukura 1/2 mukombe yakakanyiwa (121 g) | |
| Per Serving | % Daily Value * |
| Calories 100 | |
| Maoriki anobva kuFat 13 | |
| Total Fat 1.5g | 2% |
| Saturated Fat 0g | 0% |
| Sodium 280mg | 12% |
| Carbohydrates 17g | 6% |
| Dhiyabhorosi Fiber 4g | 16% |
| Shuga 1.9g | |
| Protein 5g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 2% · Iron 6% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Mucheka wekakini inogona kuva nzira inodhura uye yakanakisisa yekuwedzera fiber uye mapuroteni pane zvokudya zvako, asi zvakakwirira mu sodium ipapo yakaomeswa mbeu. Rimwe hafu mukombe wechickpeas ine 280mg ye sodium. Kuti kuderedze kusvika kusvika makumi mana kubva muzana yehuwandu hwe-sodium, kana inenge 110mg, inyura uye usuke chickpeas zvakakwana mumvura.
Chickpeas inzvimbo yakanakawo yemaprotheni. Mapuroteni anokosha pakuchengetedza zvirwere zvemuviri zvirwere. Ichowo chivako chebvudzi, ganda uye misumari, uye rinoshandiswa kubatsira kubatsira kuvaka mishonga.
Health Health Benefits of Chickpeas
Chickpeas ndiyo yakanakisisa inobva kune fiber, ine 16 muzana yezvinodiwa zvako zvezuva rimwe nerimwe muhafu yekapu yekushumira.
Inenge chikamu chetatu che fiber mu chickpeas inogadziriswa fiber, ichiita kuti ive zvokudya zvine utano hwemwoyo. Zvidzidzo zvakaratidza kuti vanhu vanodya fiber rich rich diet are weight weight and have a risk reduction of heart heart and cancer.
Chickpeas inowanikwawo zvakanaka ma manganese uye folate. Ichowo chitubu chakanaka che magnesium, simbi, mhangura, potasium, uye thiamin.
Chickpeas, kufanana nemamwe magirasi, ine starch isingagadziri inoderedza kudyiwa kwemakhahydrates. Mamwe marashi asingagamuchiri haagamuchiri mumatumbo maduku zvachose. Kunyanya kuongororwa kumwe kwakaratidza kuti kushandiswa kwemakhahydrates akawanda anotsvaga nokukurumidza nemarumine anowedzera glycemic control nekuvandudza insulin senzwi kune vanhu vane chirwere cheshuga. Kudya zvokudya zvakakwirira mumasikisi asina kukwanisa kunogonawo kuvandudza utano hwekoloni, kusanganisira kukurudzira utano hwakanaka hwemvere.
Mibvunzo Inowanzoenderana neChickpeas
Ndezvipi makori muCana?
Chana dal ndiyo kernel yakaparadzana yemarudzi akasiyana-siyana echickpea inozivikanwa se desi kana bengal gram. Iyo inofadza uye inotyisa pasi uye, kana yakabikwa, inenge yakakura uye chimiro chegorosi kernel. Icho chimwe chezvinyorwa zvakawanda zvinoshandiswa kuita dal, izvo zvinoumba nheyo dzeIndia cuisine.
Chimwe chechina-mukombe wechana chakaomeswa chinosvika: 190 koriori, 2 gramu mafuta, 0 gramu yakazara mafuta, 0 mg cholesterol, 0 mg sodium, 560 mg potassium, 31 gm carbohydrate, 17 gramu fiber, 1 gramu shuga uye 11 gramu mapuroteni.
Kana imwe yekapu inenge yakabikwa, imwe hafu yekombe inosanganisira: 126 makorikori, 1.3 gramu mafuta, 0 gramu mafuta akazara, 0 mg cholesterol, 0 mg sodium, 372 mg potassium, 20.6 gm carbohydrate, 11.2 g fiber, 0,66 gramu shuga, 7.2 gramu mapuroteni.
Kuchengeta nekuchengetedza Chickpeas
Kana zvichibvira, kutenga chickpeas dzakasvibiswa nokuti dzine zvishoma pasi sodium kupfuura makedheni. Chengetedza chickpeas dzakasviba munzvimbo inotonhorera, ine rima. Kana uchinge wasvinudzwa, uvaise mumudziyo wakavharwa zvakasimba.
Mucheka wekakini unogona kuchengetwa mune imwe pato kana khabhiniti uye akanaka kusvika kune yakanakisisa kutenga zuva.
Nzira Dzakanaka Dzakagadzirira Chickpeas
Kana uri kushandisa chickpeas dzakaomeswa iva nechokwadi chekudzikisa ivo vasati vashandisa.
Kuti udzike zvakanyanya iwe unofanira:
- Sarudza muhomwe uye bvisa chero grit, shongwe kana madota
- Isai mahairi mundiro uye muvhare nemvura inotonhorera, kubvisa chero ganda kana zvimwe zvinhu zvinotenderera kumusoro
- Shandisa nyeredzi mucolander, uye osuka pasi pemvura inotonhora inotonhora
- Dzorerai bhabha kune imwe ndiro uye muvhare nemvura yakachena yechando, inenge mitatu makapu kune imwe imwe kapu yenyuchi
- Nyemba dzinowanzowedzerwa usiku hwose
- Usati washandisa, dhonza maharia kuburikidza necolander, uchirasa mvura
Unogona kuderedza nguva yakanyanyisa nekushandisa nzira yekukurumidza. Kukurumidza kuchenesa bhinzi yako:
- Isai uye sarudzai kuburikidza nenyuchi
- Isa bhinzi muhomwe yepamusoro uye mvura yakakwana yakachena, inovafukidza nechesi mbiri
- Itai mvura kumota uye simmer kwemaminitsi maviri
- Bvisa kubva kupisa, kuvhara uye kuvhara kweawa imwechete
- Bvisai mahairi uye bvisa mvura isati yashandiswa
Cherechedza kuti imwechete-yechina mukombe webhinzi dzakaomeswa inobereka zvitatu zvechina makate akabikwa.
Kana uri kushandisa chibage chine makedheni, tsvina uye usuke usati washandisa.
Chickpeas inogona kushandiswa kuwedzera kuma saladi, mashupa, stews, chilis, casseroles, kana kuwedzera kune zviyo zvezviyo. Puree chickpeas kuita hummus yekuchera mimwe miriwo kana zviyo zvinokonzera zviyo. Kana iwe uri kutarisa kudya kwako kwegluidhydrate ngwarira chikamu chako chechickpeas sezvo ivo vane mahydrohydrate akafuma.
Recipes With Chickpeas
- Chickpeas neSpinachi neRainins
- Moroccan Chickpea Chili
- Yakaroorwa Jalapeno naLime Hummus
> Sources:
> Aguilera Y, Esteban RM, Benítez V et al. Starch, zvinoshanda zvakanaka, uye michina yakawanda inoshandiswa mu chickpea uye lentil sezvinoshungurudzwa nekushongedzwa kwemhepo. Nyaya Yekurimwa Kwekurima Chemistry. 57:22 (2009) 10682-8.
> Labensky, SR, Hause, AM. Pakubika: Bhuku reCulinary Fundamentals. 3rd ed. Mupata weUpper Sadle, NJ: Prentice Hall, 2003: 632-633.