humus, Abinci ne mai daɗi. Yawancin lokaci ana yin ta ne ta hanyar haɗa kaji da tahini (tahini, sesame, man zaitun, ruwan lemun tsami da tafarnuwa) a cikin injin sarrafa abinci.
humus Bayan kasancewa mai dadi, yana da amfani, mai gina jiki kuma yana da fa'idodi masu yawa na kiwon lafiya.
a nan "Kalori nawa ne a cikin hummus", "menene amfanin hummus", "menene hummus", "yaya hummus" amsa tambayoyin ku…
Darajar Abincin Hummus
Ya ƙunshi nau'ikan bitamin da ma'adanai humusGiram 100 na gari yana samar da abubuwan gina jiki masu zuwa:
Calories: 166
Fat: 9.6 grams
Protein: gram 7.9
Carbohydrates: 14.3 g
Fiber: 6.0 grams
Manganese: 39% na RDI
Copper: 26% na RDI
Folate: 21% na RDI
Magnesium: 18% na RDI
Phosphorus: 18% na RDI
Iron: 14% na RDI
Zinc: 12% na RDI
Thiamine: 12% na RDI
Vitamin B6: 10% na RDI
Potassium: 7% na RDI
humusYana da tushen furotin na tushen shuka, yana ba da gram 7.9 a kowace hidima.
Yana da babban zaɓi ga mutanen da ke cin ganyayyaki ko cin ganyayyaki. Yin amfani da isasshen adadin furotin yana da mahimmanci ga lafiyar gaba ɗaya, farfadowa, da aikin rigakafi.
Bugu da kari, humus yana dauke da baƙin ƙarfe, folate, wanda ke da mahimmanci ga masu cin ganyayyaki da masu cin ganyayyaki. phosphorus da kuma bitamin B.
Menene Amfanin Hummus?
Yana yaki da kumburi
Kumburi hanya ce ta jiki don kare kansa daga kamuwa da cuta, cuta, ko rauni.
Koyaya, wani lokacin kumburi na iya ɗaukar tsayi fiye da yadda ake buƙata. Ana kiran wannan kumburi na kullum kuma yana iya haifar da matsalolin lafiya da yawa.
humusya ƙunshi sinadarai masu lafiya waɗanda za su iya taimakawa wajen yaƙar kumburi na kullum.
man zaitun yana daya daga cikinsu. Yana da wadata a cikin antioxidants masu ƙarfi tare da fa'idodin anti-mai kumburi.
Musamman, karin budurwa man zaitun ya ƙunshi oleocantan antioxidant, wanda ke da kaddarorin anti-mai kumburi kama da na gama gari na maganin kumburi.
Hakazalika, 'ya'yan sesame, babban sinadarin tahini, yana taimakawa wajen rage alamun kumburi a cikin jiki irin su IL-6 da CRP, wadanda suke da girma a cikin cututtuka masu kumburi kamar arthritis.
Hakanan, karatu da yawa chickpeas ya bayyana cewa cin legumes, irin su legumes, yana rage alamun kumburin jini.
yana inganta narkewa
humusYana da babban tushen fiber na abinci, wanda zai iya inganta lafiyar narkewa.
Yana ba da gram 100 na fiber na abinci a kowace gram 6, wanda yayi daidai da 24% na buƙatun fiber na yau da kullun.
Godiya ga babban abun ciki na fiber humus Zai iya taimakawa wajen kiyaye hanji akai-akai. Domin fiber na abinci yana taimakawa wajen laushi stool, don haka yana sauƙaƙa wucewa.
Bugu da ƙari, fiber na abinci yana taimakawa wajen ciyar da ƙwayoyin cuta masu lafiya waɗanda ke zaune a cikin hanji.
A cikin binciken daya, ana cinye gram 200 na chickpeas na tsawon makonni uku. Bifidobacterium An samo shi don haɓaka haɓakar ƙwayoyin cuta masu amfani da kuma hana ci gaban ƙwayoyin cuta masu cutarwa.
humusFiber daga masara yana canzawa zuwa butyrate, ɗan gajeren sarka mai fatty acid, galibi ta hanyar ƙwayoyin cuta. Wannan fatty acid yana taimakawa wajen ciyar da ƙwayoyin hanji kuma yana da fa'idodi masu yawa.
Nazarin dakin gwaje-gwaje ya nuna cewa samar da butyrate yana da alaƙa da ƙarancin haɗarin cutar kansar hanji da sauran matsalolin lafiya.
Yana taimakawa sarrafa sukarin jini
humus Yana da kaddarori da yawa waɗanda zasu iya taimakawa wajen sarrafa matakan sukari na jini.
Na farko humusAn yi shi daga kaji, wanda ke da ƙarancin glycemic index (GI). glycemic indexma'auni ne wanda ke auna ikon abinci don haɓaka sukarin jini.
Abincin da ke da GI mai girma ana narkewa kuma ana ɗaukar shi da sauri, yana haifar da haɓaka mai kaifi da faɗuwar matakan sukari na jini.
Sabanin haka, ana narkar da abinci tare da ƙarancin GI a hankali kuma a shayar da shi daga baya, yana haifar da sannu-sannu da ƙari ma tashi da faɗuwa cikin matakan sukari na jini.
humus Har ila yau, babban tushen fiber ne mai narkewa da lafiyayyan mai. Fiber mai narkewa yana haɗuwa da ruwa a cikin hanji don samar da wani abu mai kama da gel. Wannan yana rage zagayawan sukari a cikin jini, yana hana hawan jini.
Fats kuma suna taimakawa rage shakar carbohydrates daga hanji, wanda ke ba da damar fitar da sukari cikin jini a hankali kuma a kai a kai.
Yana rage haɗarin cututtukan zuciya
Ciwon zuciya yana da alhakin mutuwar 4 cikin 1 a duniya.
A cikin binciken mako biyar, manya 47 masu lafiya sun cinye ko dai abincin da ke dauke da kaji ko kuma abincin da ke dauke da alkama. Bayan binciken, wadanda suka ci karin kaji suna da 4.6% ƙananan matakan LDL cholesterol "mara kyau" fiye da waɗanda suka ci karin alkama.
Bugu da ƙari, nazarin binciken 268 tare da mutane fiye da 10 sun kammala cewa cin abinci mai arziki a cikin legumes kamar chickpeas ya rage "mummunan" LDL cholesterol da matsakaicin 5%.
Bayan kaji humusMan zaitun, da ake amfani da shi wajen yin fulawa, shi ne babban tushen kitsen da ke da lafiyar zuciya.
Wani bincike na bincike 840.000 tare da mutane fiye da 32 ya gano cewa mutanen da suka cinye mafi kyawun kitse, musamman man zaitun, suna da 12% ƙananan haɗarin mutuwa daga cututtukan zuciya.
Wani bincike ya gano cewa kowane gram 10 (kimanin cokali 2) na man zaitun da ake sha a kowace rana, haɗarin cututtukan zuciya ya ragu da kashi 10%.
Ko da yake waɗannan sakamakon suna da alƙawari, humus Ana buƙatar karatu na dogon lokaci akan
Wadanda ke da kiwo da rashin haƙuri na alkama suna iya cinyewa cikin sauƙi
Rashin lafiyar abinci da rashin haƙuri yana shafar miliyoyin mutane a duk duniya.
Mutanen da ke fama da ciwon abinci da rashin haƙuri suna da wuyar samun abincin da za su iya cinyewa. humus Ana iya cinye ta kusan kowa da kowa.
Ba shi da alkama kuma ba shi da kiwo, ma'ana ya dace da mutanen da ke fama da cututtuka irin su cutar celiac, rashin lafiyar shellfish, da rashin haƙuri na lactose.
Yana goyan bayan lafiyar kashi
tahini Kwayoyin Sesame suna da kyakkyawan tushe na ma'adanai masu gina jiki da yawa kamar zinc, jan karfe, calcium, magnesium, phosphorus, iron da selenium.
Rashin kashi sau da yawa yana da damuwa ga mutane a lokacin al'ada, ciki har da matan da suka fuskanci canje-canje na hormonal wanda zai iya haifar da raunin kashi har ma da osteoporosis a wasu.
Shin Hummus yana sa ku raunana?
Karatu daban-daban humusyayi nazarin tasirin fulawa don asarar nauyi da kariya. Abin sha'awa, bisa ga binciken ƙasa, kaji na yau da kullun ko humus mutanen da suka cinye ta sun kasance 53% ƙasa da yiwuwar yin kiba.
Bugu da ƙari, ana amfani da girman kugu akai-akai a cikin kaji ko humus Sun kasance a matsakaita 5.5 cm ƙasa da mutanen da ba su cinye ba.
Koyaya, ba a sani ba ko waɗannan sakamakon sun kasance saboda takamaiman halaye na kajin ko hummus ko kuma kawai saboda mutanen da ke cin waɗannan abincin gabaɗaya suna ɗaukar salon rayuwa mai kyau.
Sauran binciken kuma sun gano cewa legumes irin su chickpeas suna samar da ƙananan nauyin jiki kuma sun fi cikawa.
humus Yana da kaddarorin da yawa waɗanda zasu iya taimakawa tare da asarar nauyi. Yana da babban tushen fiber na abinci, wanda aka nuna yana ƙara matakan satiety hormones cholecystokinin (CCK), peptide YY, da GLP-1. rage cin abinci fiber yunwa hormone karbasaukar da matakan
Ta hanyar rage cin abinci, fiber yana taimakawa wajen rage yawan adadin kuzari, wanda hakan ke taimakawa rage nauyi.
Bugu da kari humusTushen furotin ne na tushen shuka. Nazarin ya nuna cewa yawan amfani da sunadaran suna taimakawa rage ci da haɓaka metabolism.
Menene Hummus Aka Yi?
Chickpeas
Kamar kowane legumes, chickpeas furotin ne na tushen shuka kuma yana da yawan fiber. Yana kuma taimakawa wajen jin koshi, inganta narkewa da lafiyar zuciya.
Har ila yau, yana daya daga cikin legumes da aka fi dadewa a duniya. Ya ƙunshi magnesium, manganese da bitamin B6 waɗanda ke taimakawa rage yawan bayyanar cututtuka da ke hade da PMS.
man zaitun
humusta Man zaitun da ake amfani da shi yana da lafiya sosai don ana cinye shi ba tare da dafa man ba. A al'adance, humus Anyi shi da man zaitun mai inganci.
tafarnuwa
humus Danyen tafarnuwa da aka yi amfani da shi yana ba da adadin abubuwan gina jiki masu ban sha'awa, gami da flavonoids, oligosaccharides, selenium, manyan matakan sulfur da ƙari mai yawa.
An tabbatar da shan danyen tafarnuwa don taimakawa wajen rage haɗarin da ke tattare da cututtukan zuciya da cututtukan daji daban-daban. Tafarnuwa kuma tana aiki azaman antifungal, antioxidant, anti-inflammatory and antiviral.
Ruwan lemun tsami yana da tasirin alkalizing a jiki. Yana taimakawa haɓaka rigakafi, inganta narkewa da kiyaye matakan sukari na jini.
gishirin teku
na gargajiya humusMaimakon gishirin tebur, ana amfani da gishiri mai kyau na teku don ƙara dandano. gishirin teku, musamman gishirin tekun Himalayan, yana da fa'idodin kiwon lafiya da yawa.
Yana taimakawa wajen daidaita matakan ruwa kuma yana samar da matakan sodium wanda ke taimakawa daidaita yawan abincin potassium. Gishirin tekun Himalayan ya ƙunshi muhimman electrolytes da enzymes waɗanda ke taimakawa sha na gina jiki.
tahini
tahiniAna yin ta ne daga tsaban sesame na ƙasa kuma ana tunanin ɗaya daga cikin tsofaffin kayan yaji a duniya. Har ila yau, tsaba na sesame suna ba da nau'i-nau'i masu mahimmanci na micronutrients da macronutrients, daga ma'adanai masu mahimmanci zuwa lafiyayyen acid fatty.
Kamar yadda bincike na baya-bayan nan ya nuna, 'ya'yan sesame suna da mahimman kaddarorin amfani, gami da bitamin E, wanda zai iya taimakawa rage haɗarin da ke tattare da juriya na insulin, cututtukan zuciya da wasu cututtukan daji.
humusIdan aka hada kayan aikin, an ce suna ba da ƙarin fa'idodin kiwon lafiya. Wannan, humusYana da duka game da fats, carbohydrates, da kuma sunadaran da ke cikin kifi suna aiki tare don ba mu jin daɗin koshi bayan mun ci abinci.
humusSaboda kitsen da ake samu a cikin kayan marmari, ana kuma inganta sha na gina jiki idan aka hada shi da sauran abinci masu gina jiki kamar kayan lambu.
Yadda ake yin Hummus a gida
kayan
2 kofuna na gwangwani gwangwani, drained
1/3 kofin tahini
1/4 kofin ruwan lemun tsami
1 tablespoons na man zaitun
2 tafarnuwa cloves, crushed
tsunkule na gishiri
Yaya ake yi?
– Sanya kayan aikin a cikin injin sarrafa abinci da gauraya har sai sun yi laushi.
- humus shirye…
A sakamakon haka;
Humus, Shahararren abinci ne mai cike da bitamin da ma'adanai.
Nazarin humus da abubuwan da ke tattare da shi zuwa fa'idodin kiwon lafiya iri-iri masu ban sha'awa, gami da taimakawa wajen yaƙar kumburi, haɓaka sarrafa sukarin jini, ingantaccen lafiyar narkewa, ƙarancin cututtukan zuciya, da asarar nauyi.
A dabi'a, yana da gluten- kuma ba shi da kiwo, wanda ke nufin yawancin mutane za su iya cinye shi.
Kuna iya yin shi cikin sauƙi a cikin ƙasa da mintuna goma bisa ga girke-girke na sama.
