Okuqukethwe
I-chickpea iyi-legume ecebile nge-fiber, amavithamini, namaminerali adingekayo kumuntu oqukethe amaprotheni amaningi. Ukusetshenziswa kwemikhiqizo enokwakheka okufanayo kungaxazulula izinkinga eziningi zezempilo futhi kunxephezele ukuntuleka kwezakhi emzimbeni wethu.
I-fiber yemifino ye-chickpeas isiza ukuthuthukisa ukugaya futhi isuse izimpawu ze-bowel syndrome ecasulayo. Ukudla ama-chickpeas kusiza ukukhulisa amandla, kuqinise izinwele, kuthuthukise isimo sesikhumba, futhi kunciphise i-cellulite.
Amapuleti wekhalori wezinkukhu eziphekiwe cishe angama-calories angama-270 futhi awekho i-cholesterol, ama-14 amagremu we-fiber, ama-gramu ayi-16 weprotheyini yemifino, nama-40 gramu ama-carbs Ichickpea inomsoco kakhulu, ikunikeza ama-amino acid adingekayo.
Ukunambitheka kwama-chickpeas kumnandi futhi kuthambile, kuyatholakala unyaka wonke, ngakho-ke kungafakwa ekudleni kwakho kwansuku zonke.
Yini ezosiza ekuxazululeni izinkukhu?
1. Kujwayelekile ukucindezelwa kwegazi
Ukusetshenziswa njalo kwe-chickpea kunciphisa ukucindezelwa kwegazi kanye namavithamini C no-B6 ukulawula i-cholesterol, ukuyivimba kusuka eDiphozithi ezindongeni zemithambo yegazi. Ekugcineni, kunentuthuko ekusebenzeni kwesistimu yemithambo yegazi.
2. Kujwayelekile izinga likashukela egazini
Abantu abanesifo sikashukela nabo bangama-chickpeas awusizo. Njengomthombo we-fiber, ijwayele ukugxila kwe-glucose egazini. Kunconywe kuma-25-38 amagremu wefayibha yokudla ngosuku ukugwema izinkinga ngokuguquguquka koshukela emzimbeni.
3. Kuqinisa amathambo
Ama-chickpeas aqukethe i-iron, i-phosphorus, i-magnesium, i-zinc, i-manganese, i-vitamin K, ebalulekile ekugcineni amandla amathambo. Le bhalansi ivumela ukugwema ukulahleka kwe-calcium ne-phosphorus emathanjeni futhi igcine i-scaffold evamile. Futhi, lezi zinto zifaka isandla ekukhiqizeni i-collagen futhi zisize ukugwema amathambo aqhekekile.
4. Ngabe ukuvikelwa komdlavuza
Ama-chickpeas ngenani elikhulu aqukethe i-selenium, esetshenziselwa ukukhiqiza ama-enzyme athile esibindi, okukhuthaza ukuxoshwa nokuvimbela izinqubo zokuvuvukala. Amathuba okukhula kwezimila ehla kakhulu. Njengomthombo wama-antioxidants, ama-chickpeas nawo asiza ukuxosha ama-radicals wamahhala avela ngaphandle, ngaleyo ndlela avikele umzimba kumdlavuza.
5. Ithuthukisa ukondleka kwamaseli
Ngenxa ye-choline, i-chickpea ingasungula iphupho lokuthuthukisa izicubu zomzimba kanye nokusebenza kobuchopho. I-Choline ithinta kahle ukwakheka kolwelwesi lweseli, futhi iqinisekisa ukudluliswa kwemizwa yezinzwa, ikhuthaza ukuncibilika nokumuncwa kwamafutha.
Okuningi mayelana nezinzuzo zezempilo zezinkukhu kanye nokulimala okufundwe ku-athikili yethu enkulu: