Ama-Chickpeas

Namuhla, kuphela amavila angakaze ezwe ngomkhiqizo omuhle njengama-chickpeas! Muva nje, ukuthandwa kophizi abakhulu, okubizwa nge- "Turkish" noma "mutton", kumane kweqa ezweni lethu. Kepha bekungahlale kunjalo. Empeleni, eminyakeni engamashumi amabili edlule, besingenaso isidingo esincane samantshontsho. Kepha ukuqondana kwamanje komkhiqizo kulula ukukuchaza. Ngempela, muva nje indlela yokuphila enempilo isibe semfashinini.

Ukudla ngendlela efanele kuyingxenye ebalulekile yendlela yokuphila enempilo. Futhi ama-chickpeas akude nendawo yokugcina ekudleni okunempilo. Cabanga ukuthi kungani ama-chickpeas elunge kakhulu emzimbeni womuntu nokuthi lo mkhiqizo uwonke uwonke.
Amachickpeas athandwa kakhulu eMiddle East, lapho asetshenziselwa khona ukwenza i-hummus ne-falafel.

Ama-chickpeas amaWundlu (ama-chickpeas, ama-chickpeas ahlwanyelwe, ama-peas amawundlu) ayizitshalo zomndeni we-legume. Badla imbewu ye-chickpea, ewumthombo omuhle kakhulu wamaprotheni wemifino. ENingizimu-mpumalanga yeTurkey nasenyakatho-mpumalanga yeSyria kubhekwa njengezwe le-chickpea. Chickpeas kutshalwa emazweni angaphezu kwama-50, kodwa abaholi yiNdiya, Pakistan, Iran, Turkey, Syria, kanye ne-Australia ne-Ethiopia. Ama-chickpeas ase-our country ayaziswa emazweni amaningi emhlabeni jikelele, ikakhulukazi eTurkey.

Izakhiwo ezizuzisayo

  • Iqukethe cishe amaprotheni angama-20-30%, ama-carbohydrate angu-50-60%, kanye namafutha anempilo afinyelela ku-7%, kanye ne-zinc, i-folic acid, i-phosphorus, i-potassium, i-magnesium, i-lysine, amavithamini B1 ne-B6.
  • Ichickpeas iqukethe imicu yokudla encibilikayo nengancibiliki, enomphumela omuhle emgudwini wokugaya ukudla.
  • Kufanele zifakwe ekudleni kwabantu abanamathela ekudleni, njengoba kubeka amazinga kashukela ngokweqile futhi kugcwalisa kahle.
  • Ngenxa ye-methionine, ama-chickpeas akwazi ukunciphisa amazinga we-cholesterol egazini. Ama-Chickpeas nawo anomthelela omuhle emsebenzini wesistimu yezinzwa ngenxa yenani elikhulu lama-manganese.
  • Ngenxa yokuqukethwe yensimbi, ama-chickpeas alungele abantu abane-anemia.

Ngaphambi kokuqala ingxoxo ngomphumela wama-chickpeas emzimbeni womuntu, ngithanda ukwenza ukwehla okuncane ekwakhiweni kwalo mkhiqizo. Ngemuva kwakho konke, kungenxa yokugcwala ngezinto eziwusizo lapho umkhiqizo wesitshalo udume ngezindawo zawo zokuphulukisa.

Ama-Chickpeas

Inani lokudla okunomsoco nge-100 g yomkhiqizo ngamunye:

  • amaprotheni - kufika ku-19.7 g;
  • ama-carbohydrate - kufika ku-60 g;
  • amafutha - 6-6.5 g;
  • i-fiber yokudla - 3 g;
  • amanzi - kufika ku-12 g.
  • Ukutadisha inani lokudla okunempilo kwama-chickpeas, umuntu angaqonda ukuthi kungumkhiqizo we-carbohydrate ephezulu, ocebile ngamaprotheni namafutha acid.

I-Chickpea iqukethe izinto ezilandelayo ezizuzisayo:

  • i-silicon;
  • i-magnesium;
  • i-calcium;
  • i-potassium;
  • i-phosphorus;
  • i-manganese;
  • insimbi;
  • boron

Chickpeas aqukethe nicotinic kanye ascorbic acid. Umkhiqizo uqukethe ne-Omega-3 ne-Omega-6 acid. Amavithamini afana no-A, K, B1, B2, B4, B6, B9, E anikeza inani elithile kuma-chickpeas. Kubalulekile ukuphawula okuqukethwe okuphezulu kwesitashi - kufika kuma-43%.

Lo ngumkhiqizo onenhliziyo enhle, futhi, ngasendleleni, ungumkhiqizo omnandi impela. Bobabili abesilisa nabesifazane bayamthanda ngokulingana. Akuphikiswa nakwezingane. Futhi yeka inzuzo enkulu emzimbeni!

Izinzuzo zamantshontsho omzimba wowesifazane

Amachickpeas angumkhiqizo onjalo olungele umzimba wabesifazane nabesilisa. Kepha ngithanda ukucubungula le nzuzo ngokuningiliziwe ngokwehlukile.

Into yokuqala engashiwo ngezinzuzo zale peas emzimbeni womuntu wesifazane ukuthi umkhiqizo kufanele udliwe ngesikhathi sokuya esikhathini. Ama-peas agcwele insimbi. Le nto ibaluleke kakhulu ukuyigcwalisa ukuze unciphise i-premenstrual syndrome futhi ugcine ukulingana kwezinto zokulandelela emzimbeni wowesifazane ekupheleni kwezinsuku ezibucayi. Izinga eliphansi le-hemoglobin nalo alamukeleki ngesikhathi sokukhulelwa. Ngakho-ke, ngokungabikho kokuphikisana, omama abakhulelwe bayelulekwa ukuthi bafake lo mkhiqizo obalulekile ekudleni kwabo.

Ama-Chickpeas

Ungaqala ukudla uphizi onempilo futhi omnandi vele ulungiselela ukukhulelwa. Kodwa-ke, lesi sipho semvelo sinomphumela omuhle hhayi kuphela ohlelweni lokuzala lwabesifazane. Chickpeas zigcwele uvithamini E futhi aqukethe Omega-3.6 acid. Ngenxa yalokhu ukunotha, lo mkhiqizo unomthelela omuhle empilweni yesikhumba, izinwele, ne-nail plate. I-Chickpeas nayo ibizwa ngezakhi ezinamandla zokulwa ne-antioxidant. Ngokudla lo mkhiqizo omnandi futhi onomsoco, kulula ukugcina ubusha futhi ugcine ukuheha okubonakalayo. Futhi lokhu kubalulekile kwabesifazane. Ngendlela, ama-chickpeas, okuqukethwe kwekhalori okukude kakhulu (364 Kcal ngamagremu ayi-100), akonakalisi isibalo kakhulu.

Into ukuthi i-glycemic index of peas ingama-28. Lesi yisibonakaliso esisezingeni eliphansi kakhulu lesilinganiso sokumunca ama-carbohydrate. Itholakala ngenxa yokuqukethwe okuphezulu kwefayibha yokudla. Ngakho-ke, singaphetha ngokuthi ama-chickpeas awakwazi ukudala isethi ebukhali yamakhilogremu athe xaxa. I-GI ephansi futhi ikhombisa ukuthi umkhiqizo uvunyelwe ukusetshenziswa (ngokuqapha) onesifo sikashukela.

Izinzuzo zamantshontsho emadodeni

Amachickpeas anomthelela omuhle kakhulu emzimbeni wesilisa. Ukugcwala ngamaphrotheni wemifino kanye nama-asidi azuzisayo kusiza ukuthuthukisa amandla. Ithonya lalo mkhiqizo emandleni esilisa liyindumasi. Noma yimuphi umuntu uzokwazisa ukunambitheka kwamantshontsho anempilo. Kepha ubulili obuqine kakhulu budinga okunomsoco, ikhalori ephezulu, kepha ngasikhathi sinye, ukudla okungenabungozi emzimbeni nasenombolweni. Amaphuphu aphelele lapha! Ukudla "uphizi wemvu" okungenani ama-2-3 ngesonto, ungavikela ngokuthembekile inhliziyo nemithambo yegazi.

Izakhi zokulandela umkhondo eziqukethwe kulo mkhiqizo zondla imisipha yenhliziyo futhi ziqinise izindonga zemithambo yegazi. Kepha, njengoba wazi, amadoda asengozini enkulu yokukhula kokuqala kwezifo zenhliziyo. Igcwalisa amantshontsho ngekhono lokuzivikela nohlelo lwezinzwa. Kubalulekile futhi nakwabesilisa okuthi ngezinye izikhathi izimpilo zabo zigcwale ingcindezi. Lawa ma-peas muhle ekulondolozeni umzimba omncane nomzimba onomsoco ngesikhathi sokuqeqeshwa komzimba. Ngemuva kwakho konke, umkhiqizo uqukethe wonke amaprotheni abalulekile kanye namavithamini anondla futhi avikele izicubu.

Izinzuzo zezempilo sezizonke

Ama-Chickpeas

Amaphuphu abaluleke kakhulu kulolu hlu olulandelayo lwezinto zokwelapha:

  • ihlanza umzimba wobuthi, inomphumela wokulwa ne-antioxidant;
  • kuqinisa amasosha omzimba, kuqinise imetabolism;
  • ithuthukisa inqubo ye-hematopoiesis, iqinisa izindonga zemithambo yegazi;
  • kunomphumela omuhle ohlelweni lokuphefumula;
  • isiza ukugcina nokwenza ngcono umbono;
  • ithuthukisa inqubo yokugaya;
  • kuvimbela ukuthuthukiswa kwe-atherosclerosis;
  • kusiza ukuvumelanisa iphrofayli ye-glycemic ku-diabetes mellitus;
  • wondla amalunga nezicubu zemisipha.

Futhi lolu akulona uhlu oluphelele lwezinzuzo zama-chickpeas lapho lo mkhiqizo ubaluleke kakhulu ekudleni okunempilo. Kunezinzuzo eziningi ngokoqobo kangangokuba zisibekela okubi okukhona namanje.

Yini engaba ingozi ngokudla amantshontsho?

Ngazo zonke izinzuzo zomkhiqizo, kusekhona ukungalungi. Ichickpeas ayiphelele, futhi akuwona wonke umuntu ongayidla hhayi njalo.

Kufanele kukhunjulwe ukuthi ukutholakala kwanoma yiziphi izifo ezingamahlalakhona ezidinga ukudla okhethekile kuyisizathu sokubonisana nochwepheshe maqondana nokuvunyelwa kokufaka amantshontsho ekudleni.

Kukhona futhi ukuphikisana okuningi kokusetshenziswa kwaleli khekhe:

  • ukutholakala kokungabekezelelani ngakunye kulo mkhiqizo;
  • izifo zomgudu wamathumbu, ukuqothuka;
  • izifo zesibindi namanyikwe;
  • isilonda sesinye kanye ne-cystitis.

Ukuphikisana okuyinhloko kwe-chickpea kuhlobene nokuthi umkhiqizo unikela ekukhiqizeni igesi okwandisiwe. Futhi uma kunezifo zezitho zomzimba lapho lolu phawu lungaqinisa noma luvuse imiphumela emibi, kunconywa ukuthi ungafaki izinkukhu nezinye izitshalo ekudleni. Ukugcwala ngamavithamini nezici zokulandela ngomkhondo kuyinzuzo, elungele umzimba.

Kepha uma kwenzeka kukhona ukungezwani komzimba nezinto ezithile eziqukethwe kumkhiqizo, akufanele ulinge isiphetho. Ngemuva kwakho konke, ukungezwani komzimba nokudla kubeka ubungozi obukhulu. Ngaphandle kwalokho, ama-chickpeas aphephile impela. Lo mkhiqizo ubuye ube mnandi impela!

Indaba yokuthandwa!

Ama-Chickpeas

Ubhontshisi okhanyayo osayizi ophakathi nendawo aziwa namuhla ngama-gourmets kanye nama-connoisseurs wokudla okumnandi nokunempilo emhlabeni jikelele! I-Chickpea ibhekwa njengesitshalo semidumba esempumalanga. Kuyaziswa eNdiya, eTurkey, e-Italy, kwa-Israyeli nakwamanye amazwe. Ukukhiqizwa kweChickpea kwaqala eminyakeni engaba ngu-7,500 XNUMX edlule. Izwe lomdabu lamantshontsho yi-Middle East. AmaRoma namaGreek baba ngabokuqala ukwazisa izinzuzo nokunambitheka komkhiqizo futhi baqala ukusebenzisa kabanzi lesi sipho semvelo ekuphekeni. Ezweni lesimanje, ama-chickpeas athole ukuthandwa ngenxa yezitsha ezidumile njenge-hummus ne-falafel.

Ungayikhetha kanjani futhi uyigcine kanjani

Ukuze uthole ukudla okumnandi nokunempilo, kufanele ukhethe ama-chickpeas alungile. Konke kulula kakhulu lapha! Ama-peas kufanele aminyene, abushelelezi, abe nombala ofanayo. Umbala - kusuka kokukhanyayo onsundu kuya kokumnyama okuncane (kuya ngokuhlukahluka nezinga lokuvuthwa). Akufanele uthenge umkhiqizo uma ubona amabhuleki amaningi aphelile. Iphunga elingathandeki, ubukhona be-plaque - lezi yizimpawu zokuthi amantshontsho asewohlokile. Ubhontshisi kufanele ube ngosayizi ofanayo.

Amachickpeas agcinwa isikhathi eside (kufika ezinyangeni eziyi-12) uma kunikezwa izimo ezifanele zesikhathi sokugcina. Lawa ma-peas adinga ubumnyama, ukungabi khona komswakama, kanye nombuso wokushisa we-0 kuya ku-5 degrees. Ngaphansi kwezimo ezinjalo, uphizi ngeke wehle isikhathi eside futhi ugcine izimfanelo zawo.

Lapha unezinkukhu ezinemisebenzi ehlukahlukene futhi enempilo! Umkhiqizo usudumile futhi utholakala kalula esikhaleni sokuhweba sezwe lethu. Intengo yomkhiqizo iyahluka ngokuya ngezwe lokukhiqiza, uhlobo lomkhiqizo, kanye nebanga. Kepha kukonke, kuyindlela yokudla okususelwa eshibhile, enempilo, futhi emnandi esekwe ezitshalweni!

Yini okufanele uyipheke kuma-chickpeas: Izindlela zokupheka ze-TOP-5 zezitsha ezimnandi nezinempilo

I-Bozbash enezinkukhu

Isikhathi sokupheka: amahora amane

Izithako:

  • Izimbambo zeWundlu - 1.5 kg
  • Izinkukhu - 150 g
  • Izaqathe - ama-2 ama-PC.
  • Ama-apula amuncu - ama-2 ama-PC.
  • Utamatisi kujusi wabo - ama-5 ama-PC.
  • I-pepper yaseBulgaria - ama-2 ama-PC.
  • Anyanisi - ama-2 ama-PC.
  • I-Chili pepper - 1 pc.
  • Garlic - ama-clove ayi-5
  • I-Cilantro - amagatsha ama-5
  • Usawoti - 30 g
  • IZira - 12 g
  • Ama-peppercorn amnyama - ama-PC ayi-15.
  • Uhops-suneli - 13 g
  • I-Coriander - 6 g
  • Amanzi - 3 l

Indlela Yokupheka:

  • Sika izimbambo zemvana ezimbanjeni ezimbili. Gcwalisa ngamanzi. Bilisa ngokushisa okuphansi amahora angu-2 kanye nama-chickpeas nosawoti ofakwe kuqala emanzini.
    Bese ufaka izaqathe ezisikiwe kanye nezingcezu zama-apula nopelepele ophelele. Bilisa imizuzu engu-15. Bese ufaka ama-cubes bell pepper notamatisi oqoshiwe kujusi wakho.
  • Gaya ikhumini, imbewu ye-coriander, nama-peppercorns amnyama odakeni. Faka isobho. Faka u-anyanisi we-hop-hakika oqoshiwe ube izindandatho ezihhafu. Govuza bese upheka eminye imizuzu emi-2.
    Fafaza i-cilantro ne-garlic oqoshiwe lapho ukhonza.

Chickpeas kanye okubabayo ukholifulawa isaladi

Isikhathi sokupheka: 1 ihora

Izithako:

  • Izinkukhu - 300 g
  • Ukholifulawa - 1/3 ikhanda leklabishi
  • Amazambane amancane - ama-7 ama-PC.
  • Utamatisi - 1 pc.
  • Ama-Shallots - 1 pc.
  • I-Lime - ½ pc.
  • I-cilantro entsha - ama-sprigs ama-3
  • Amafutha omnqumo - 2 wezipuni l.
  • Ukunamathisela kwe-Curry - 1 tbsp l.
  • Uviniga - 1 tsp.
  • I-Turmeric - 1 ingcosana
  • Usawoti wolwandle - 1 ingcosana

Okwengeza uphethiloli:

  • Impande ye-ginger encane - 1 pc.
  • I-yogurt enonile - 3 tbsp. l.
  • Amafutha Omnqumo Owengeziwe we-Virgin - 2 tbsp l.
  • I-Tamarind sauce - 1 tsp
  • I-Turmeric - 1 ingcosana

Indlela Yokupheka:

  • Bilisa ama-chickpeas ngokwemiyalo esephakeji.
  • Cindezela u-2-3 tbsp we-lime uhhafu. izinkezo zejusi.
  • Hlanganisa ukholifulawa ube ama-inflorescence amancane bese kuthi, ngemuva kokusika iziqu ezigqamile, ufake isitsha esijulile.
  • Faka unamathisela we-curry kanye ne-pinch ye-turmeric, ugcwale ijusi likalamula namafutha omnqumo ugovuze.
  • Beka iklabishi elimunyiwe ebhodini elincane lokubhaka bese ubhake ngaphansi kwe-grill osuke usushisile imizuzu emihlanu.
  • Ikhasi the shallots, uthathe izindandatho mncane, wafaka endishini ejulile, ufafaze uviniga, futhi ake marinate.
  • Sika utamatisi emaceleni amancane.
  • Bilisa amazambane ngaphandle kokuxebuka bese usika izingcezu ezi-4.
  • Faka utamatisi, amantongomane, amazambane, ukholifulawa obhakiwe ko-anyanisi oqoshiwe bese uxuba konke.
  • Hlanza bese uqeda kahle impande ye-ginger.
  • Lungisa ukugqoka: hlanganisa i-yogurt ne-ginger egayiwe kanye ne-tamarind sauce, engeza i-turmeric, uthele u-Olive wamafutha omnqumo bese uxuba konke.
  • Thela ukugqoka isaladi, usawoti, bese ugoqoza.
  • Sika i-cilantro kahle, engeza kwisaladi uphinde uhlanganise.

Iresiphi yesitshalo seqanda enezinkukhu kanye namawolintshi

Ama-Chickpeas

Isikhathi sokupheka: ngaphezu kwamahora ama-3

Izithako:

  • Isitshalo seqanda - 300 g
  • Izinqathe zezingane - ama-10-12 ama-PC.
  • Izinkukhu - 100 g
  • Amabhilikosi omisiwe - izingcezu eziyi-6-8
  • I-Fennel - 1 ishubhu
  • I-Quinoa - 200 g
  • ICoriander - 1/2 tsp
  • Usawoti ukunambitha
  • I-Zira - 1/2 tsp
  • I-orange (zest kusuka uhhafu nejusi kubo bonke)

Indlela Yokupheka:

  • Gcoba ama-chickpeas amahora angu-6-8.
  • Cwecwa isitshalo seqanda, usike ube ama-cubic 3 cm.
  • Sika ipeni libe yimichilo, susa i-zest kusuka ku-1/2 we-orange bese ukhipha ujusi.
  • Faka yonke imifino, i-zest, nama-chickpeas esitsheni sensimbi noma esitsheni esiphindwe kabili, uthele ujusi we-orange, umboze bese ubila imizuzu engama-30.
  • Bese ufaka izinongo, uzifudumeze kancane epanini elomile lokuthosa.
  • Ngemuva kokungeza izinongo, bamba eminye imizuzu engu-5-10. Bese ugcine isitsha sicishiwe eminye imizuzu eyi-10 isivalo sivaliwe. Uma une-tagine, khona-ke kuhle ukupheka kuyo nakuhovini, njengabantu baseMorocco.

Ezinye izindlela zokupheka zezinkukhu ongazithola kulokhu kubuka konke kwevidiyo ngezansi:

Ukupheka kwama-Pantry: Chickpeas | Okuyisisekelo ngeBabish

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