Nutrition Facts uye Nzira Dzakanaka dzekushandisa Chickpea Flour
Garbanzo furawa yehairi inoshandiswa nekukuya mawaranzo akaomeswa (chickpeas) muupfu. Icho chinhu chinonyanya kuzivikanwa muMiddle East uye Indian kubika, uko inowanikwa mumidziyo yakadai sa falafel uye hummus. Sezvo garbanzo nyemba dzakakwirira mumapuroteni uye fiber pamwe chete nemaminera akawanda uye B mavitamini, upfu hwavo hwakakosha zvikuru.
Garbanzo Bean Chikafu Nutrition Facts
Imwe kapu yegarbanzo yehupfu yehupfu inosvika magiramu makumi maviri emapuroteni uye anenge anenge magiramu gumi e fiber pamwe ne-350 makori.
Iyo inewo mamamiriyoni mana esimbi, 150 milligrams of magnesium, kupfuura 2,5 gramu zinc, 1.6 milligrams niacin, uye 400 micrograms ye folate .
Garbanzo Bean Chikafu Nutrition Facts | |
|---|---|
| Kushumira Kukura 1/4 mukombe (30g) | |
| Per Serving | % Daily Value * |
| Maoriro 110 | |
| Maoriro kubva kuFat 15 | |
| Total Fat 2g | 3% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 5mg | 0% |
| Potassium 195mg | 4% |
| Carbohydrates 18g | 6% |
| Dhiyabhorosi Fiber 5g | 20% |
| Sugars 3g | |
| Protein 6g | 12% |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 4% · Iron 10% | |
* Kubva pane zvokudya zviviri zvekoriori | |
Health Health Benefits of Garbanzo Bean Flour
Sezvo garbanzo yehupfu yehupfu yakakwirira mu B-complex inonzi folate, zvingabatsira vakadzi vane pamuviri kana kuti vanogona kuva nepamuviri nokuti inobatsira kudzivirira kukanganisa kuberekwa kunonzi spina bifida.
Uyezve, granzo yehupfu yehupfu yakakura mu fiber iyo inokosha pakugadzirisa kudya kwehutano. Kunyanya granzozo yehupfu yehupfu yakakura mumaminerari ayo anokosha kumapfupa akasimba uye mazino uye nokuda kwemavara akasimba uye nerve.
Kubatanidzwa kweprotheni uye fiber kunoreva kuti zvikafu zvinogadzirwa negarbanzo yehupfu yehupfu zviyo zvakanaka kune vanhu vari kutarisa uremu hwavo. Ndiyo combo inokuchengetedza iwe kuzora kwenguva yakareba uye inokubatsira kuti unzwe wakagutsikana pakati pezvokudya kuitira kuti iwe usanyanya kunyanya kudya. Uyezve, kudya kwakagadzikana kunoitwa negarzozo yehupfu yehupfu inogona kubatsira kune vane chirwere cheshuga nokuti fiber inobatsira kuderedza kunwa kwemashuga ezvokudya.
Pakupedzisira, kupedza kudya kunowanikwa mumaruva kunogona kubatsira kuderedza cholesterol mazinga uye inogona kuva sarudzo yakanaka yezvokudya zvine mwoyo-utano. Semuenzaniso, kudya kweMediterranean kunosanganisira magirasi uye kunonyatsozivikanwa nekuda kwehutano hunogona kubatsira.
Mibvunzo Inowanzoenderana NeGarbanzo Bean Flour
Iko granzo yehwuji yeupfu gluten-isina?
Hungu, sezvo garbanzo nyemba ndeyemajisi uye kwete chero rudzi rwezviyo, gorozi yebhanzo yehairi haina chero gluten saka yakakwana yezvokudya zvisina guten.
Inogona kushandiswa segorosi kana imwe gorosi yegorosi inotsiva here?
Mune zvimwe zviitiko. Kunyange zvazvo zvisingashandisi kubika chingwa chinoshandiswa chechingwa, inoshanda zvakanaka chaizvo zvechingwa zvakakurumidza sechingwa chebhanana kana muffin nekeke. Iine yakanaka nutty flavor inoshanda muzvokudya zvakawanda.
Iko granzo yehupfu yeupfu yakafanana neupfu hwechickpea here?
Ehe. Garbanzo nyemba dzinowanzonzi chickpeas saka garbanzo furawa yehairi inowanzonzi chickpea furawa.
Iine mamwe mazita here?
Garbanzo furawa yehairi inonziwo besan, pfufura yegamu, uye hupfu hwehuni.
Kusarudza nekuchengetedza Garbanzo Bean Flour
Garbanzo furawa yehairi inenge ichive yakanyanya kuoma kuwana muzvinyorwa zvekudya asi iwe unogona kuiwana muzvokudya zvepanyama kana mune zvekudya zvepasi rose chikamu.
Kana iwe usingakwanisi kuuwana muchitoro chako chenguva dzose, unogona kuedza zvekudya zvekudya zvekudya uye zviduku-co-ops.
Garbanzo furawa yehairi inotengeswa mumabhegi akaiswa chisimbiso kuti iwe unogona kugara muchitsimba chemukati kusvikira bhegi razaruka. Mushure meizvozvo, unogona kubvisa bhagi kana kuisa furasi mumudziyo unogadzirika uye kugara munzvimbo inotonhora yakaoma, kana kunyange firiji. Kana uchida kuchengetedza gorozi gorosi yehairi kana mwedzi yakawanda, zvingava zvakanakisisa kuti ugare mufiriji.
Ita Wako Garbanzo Chibage Chine Nyuchi
Garbanzo yehuhwu hwehuhwu hwakaoma kuita uye kunyange kana iwe usingakwanisi kuwana gorozi yehupfu yehwupu mune imwe soro iri pedyo, iwe zvechokwadi uchawana dzakaoma zvegranzo mahesheni munzvimbo dzakawanda dzezvitoro.
Kuti ugadzire marbanzo yehupfu yehupfu, ingoshandisa purogiramu yezvokudya kana kofi grinder kuti ufukidze mahesheni akaoma muforhayyomu fomu.
Iwe unogonawo kugadzira upfu kubva kune chickpeas. Vashongedze mumvura, vadziyei zvakaomeswa, uye muzviparidze pane bheka kuti mucheke muvhenji ye-450-degree kwemaminitsi anenge 30 kusvika ku40. Regai vafare uye vashandise muupfu.
Utano Hwakanaka Hwekushandisa Garbanzo Bean Flour
Iwe unogona kushandisa granzo yehupfu yehupfu kuti uite high-protein wraps uye mascake kana kuwedzera kune zvinomera zvezvinomera kuti uwedzere mapuroteni anogadzirisa. Kana zvisina kudaro, inogona kushandiswa mumhando dzakasiyana-siyana dzekubika dzinoshandiswa zvinoshandiswa zvinosungirirwa zvakanaka ne nutty creamy flavor yegarzozo nyemba.
Kushandisa granzo yehupfu yehupfu inogona kupa kukura kunovaka muviri kudya zvokudya zvakadai se brownies, cookies, nemamwe mabhairi. Asi, kuti urambe uine hutano hunodiwa nemarbezo nyemba, yeuka kusarudza mapepa ayo anowanzopera mumafuta, shuga, uye makorikoni pakushanda.
Healthy Recipes NaGarbanzo Bean Flour
Iyi mapeji yose inosanganisira granzo nyemba (kana chickpea) upfu uye yakakwana yezvokudya zvine utano hwakanaka:
- Allergy-Friendly Latkes
- Kurumidza Garbanzo Bean Flour Hummus
- Chickpea Flour Pancakes
Shoko Rinobva
Kushandisa granzo yehuhwu hwehuhwu inzira yakanakisisa yekuwedzera mapuroteni ako uye fiber intake uye yakakwana yevgan, vegetarian, uye omnivorous ndiro. Mucheka waro wakanaka unoshanda zvakanaka kune mapapiro akawanda akasiyana, akanaka uye akanaka.
> Sources:
> American Diabetes Association. "Marudzi eCarbohydrate."
> Bazzano LA, Thompson AM, Tees MT, Nguyen CH, Winham DM. "Zvisiri-soy legume Zvishandiswa Zvinoderedza Cholesterol Levels: A Meta-analysis of Randomized Controlled Trials." Nutriti Metab Cardiovasc Dis. 2011 Feb; 21 (2): 94-103.
> Centres for Disease Control and Prevention. "Ronga Pamberi: Folic Acid Inogona Kubatsira Kudzivirira Zvimwe Zvisikwa Zvokuzvarwa."
> United States Dhipatimendi Rezvekurima Chirongwa Chekutsvaga Chirafu "National Nutrient Database ye Standard Reference Release 28."
> Widmer RJ, Flammer AJ, Lerman LO, Lerman A. "Mishonga yeMediterranean, Mutevedzeri wayo, uye Mwoyo Mwoyo." The American Journal of Medicine. 2015; 128 (3): 229-238.