garin chickpea; gram gari, gishiri An san shi da sunaye daban-daban kamar Ya zama tushen abincin Indiya.
Wannan gari mai sauƙin yi a gida kwanan nan ya sami karɓuwa a duniya a matsayin madadin alkama mara amfani.
a cikin labarin "Amfanin fulawar kaji", "menene fulawar chickpea mai kyau ga", "madarar garin kaji", "yadda ake shirya fulawar chickpea" za a tattauna batutuwa.
Menene Garin Chickpea?
Gari ne da aka yi da kaji. Danyen ya dan daci, gasasshen iri ya fi dadi. garin chickpeaYana da wadata a cikin carbohydrates, furotin da fiber. Hakanan ba ya ƙunshi alkama.
Ƙimar Gina Jiki Na fulawar Chickpea
Wannan gari yana cike da muhimman abubuwan gina jiki. Kofi daya (gram 92) Abun da ke cikin sinadirai na gari na chickpea shine kamar haka;
Calories: 356
Protein: gram 20
Fat: 6 grams
Carbohydrates: 53 grams
Fiber: 10 grams
Thiamine: Kashi 30% na Amfanin Kullum (RDI)
Folate: 101% na RDI
Iron: 25% na RDI
Phosphorus: 29% na RDI
Magnesium: 38% na RDI
Copper: 42% na RDI
Manganese: 74% na RDI
Kofi daya garin chickpea (gram 92) yana ƙunshe da ɗan folate fiye da yadda kuke buƙata a cikin yini ɗaya. Bugu da ƙari, baƙin ƙarfe, magnesium, phosphorus,Copper kuma shine kyakkyawan tushen ma'adanai irin su manganese.
Menene Amfanin Garin Chickpea?
Yana rage samuwar mahadi masu cutarwa a cikin abincin da aka sarrafa
Chickpeas,polyphenol Ya ƙunshi antioxidants masu amfani da ake kira Antioxidants wani sinadari ne da ke yaki da kwayoyin da ba su da tabbas a jikinmu da ake kira free radicals, wadanda ake ganin suna taimakawa wajen bunkasa cututtuka daban-daban.
An bayyana cewa polyphenols na shuka yana rage radicals kyauta musamman a cikin abinci kuma yana mayar da wasu lahani da zasu iya haifarwa a jikinmu.
Bugu da kari, garin chickpea Yana da ikon rage abun ciki na acrylamide na abinci da aka sarrafa. Acrylamide shine samfurin sarrafa abinci mara ƙarfi.
Ana samun shi a cikin matakan girma a cikin gari da kayan ciye-ciye na tushen dankalin turawa. Abu ne mai yuwuwar cutar kansa kuma yana iya haifar da matsaloli tare da haifuwa, aikin jijiya da tsoka, da aikin enzyme da aikin hormone.
A cikin nazarin kwatanta nau'ikan fulawa iri-iri garin chickpea, ya samar da mafi ƙarancin adadin acrylamide lokacin zafi. A wani binciken, alkama da garin chickpea An lura cewa kukis da aka yi tare da cakuda garin alkama sun ƙunshi 86% ƙasa da acrylamide fiye da waɗanda aka yi da garin alkama kawai.
Yana da ƙarancin adadin kuzari fiye da gari na yau da kullun.
1 kofin (92 grams) kalori gari gariYana da ƙarancin adadin kuzari 25% idan aka kwatanta da garin alkama.
Yana ɗaukar ƙari
Masu bincike sun ce kayan lambu irin su kaji da lentil suna rage yunwa.
garin chickpea Yana kuma rage yunwa. Duk da yake ba duka nazarin ya yarda ba, wasu garin chickpea ya sami dangantaka tsakanin ƙara yawan jin daɗi da ƙarar koshi.
Yana shafar sukarin jini kasa da garin alkama
garin chickpeaAdadin carbohydrates na farin gari ya kai rabin. Dominglycemic index yana da ƙasa. Indexididdigar glycemic (GI) shine ma'auni na yadda sauri abinci ke haɓaka sukarin jini.
Farin gari yana da ƙimar GI kusan 70-85. garin chickpeaAbincin ciye-ciye da aka yi daga gare shi ana tsammanin yana da GI na 28-35. Abinci ne mai ƙarancin GI wanda ke da tasiri a hankali akan sukarin jini fiye da farin gari.
garin chickpeaChickpeas yana cike da fiber saboda chickpeas da kansu suna da yawa a cikin wannan sinadari. Kofi daya (gram 92) garin chickpeayana ba da kusan gram 10 na fiber—yawan adadin fiber a cikin farin gari sau uku.
Fiber yana ba da fa'idodin kiwon lafiya da yawa, kuma fiber na chickpea musamman yana haɓaka haɓakar sukari na jini.
Chickpeas kumaresistant sitaci Ya ƙunshi nau'in fiber da ake kira Sitaci mai juriya ba ya narkewa har sai ya isa babban hanjin mu, inda yake zama tushen abinci ga ƙwayoyin cuta masu lafiya.
Yana rage haɗarin cututtuka da yawa, ciki har da cututtukan zuciya, nau'in ciwon sukari na 2 da ciwon daji na hanji.
Fiye da furotin fiye da sauran fulawa
Yana da girma a cikin furotin fiye da sauran fulawa, ciki har da farin da kuma dukan alkama. Yayin da akwai gram 1 na furotin a cikin kofi ɗaya na gram 92 na farin gari da gram 13 na furotin a cikin garin alkama. garin chickpea Yana bayar da gram 20 na furotin.
Jikinmu yana buƙatar furotin don gina tsoka da murmurewa daga rauni da cuta. Hakanan yana taka muhimmiyar rawa wajen sarrafa nauyi.
Abincin mai gina jiki yana kiyaye ku na tsawon lokaci, kuma jikinmu yana buƙatar ƙona calories masu yawa don narkar da waɗannan abincin.
Chickpeas shine kyakkyawan tushen furotin ga masu cin ganyayyaki da masu cin ganyayyaki saboda suna ɗauke da 9 daga cikin mahimman amino acid 8.
Gluten-free
Wannan gari yana da kyakkyawan madadin garin alkama. Yana da ingantaccen bayanin sinadirai fiye da gari mai ladabi, saboda yana ba da ƙarin bitamin, ma'adanai, fiber da furotin, kuma ya ƙunshi ƙarancin adadin kuzari da carbohydrates.
Har ila yau, ya dace da mutanen da ke fama da cutar celiac, rashin haƙuri na alkama ko alkama, saboda ba ya ƙunshi alkama kamar alkama.
Zai iya taimakawa wajen magance anemia
anemia rashi ironna iya fitowa daga. garin chickpea Ya ƙunshi adadi mai kyau na ƙarfe.
garin chickpeaIron daga naman sa yana taimakawa musamman ga masu cin ganyayyaki waɗanda ba za su iya samun adadin ƙarfe na yau da kullun daga nama ba. Baya ga yin rigakafin anemia, ƙarfe yana taka rawa wajen samar da jajayen ƙwayoyin jini kuma yana taimakawa wajen jigilar jini zuwa dukkan sel na jiki. Har ila yau, ma'adinan yana inganta metabolism kuma yana taimakawa wajen samar da makamashi.
Yana hana ciwon daji mai launi
A cewar wani bincike da aka yi a Mexico. garin chickpea Zai iya kare kansa daga ciwon daji na hanji. garin chickpeaYana samun wannan ta hanyar rage iskar oxygen da DNA da sunadaran da kuma hana aikin beta-catenin, wani muhimmin furotin na oncogenic (mai haifar da ƙari) a cikin ciwon daji na hanji.
A cewar Cibiyar Nazarin Ciwon daji ta Amurka. garin chickpea Har ila yau yana dauke da saponins da lignans masu taimakawa wajen hana ciwon daji na hanji.
garin chickpea Har ila yau yana dauke da magungunan antioxidants irin su flavonoids, triterpenoids, protease inhibitors, sterols da inositol. A cewar wani bincike da aka gudanar a kasar Turkiyya, cin kayan lambu na iya samun fa'ida da yawa a fannin ilimin halittar jiki, daya daga cikinsu shi ne rigakafin cutar kansar hanji.
Nazarin ya kuma nuna cewa kasashen da suke yawan cin legumes suna da karancin kamuwa da cutar sankara ta launin fata.
Wani binciken Portuguese na kwanan nan garin chickpea ya bayyana cewa amfani da shi na iya hana furotin MMP-9 gelatinase, wanda ke da alhakin ci gaban ciwon daji na launin fata a cikin mutane. Yin amfani da ƙarin bugun jini na iya rage haɗarin adenoma colorectal, wani nau'in ƙari wanda ke samuwa a cikin nama na hanji.
Yana hana gajiya
garin chickpeaFiber a cikinsa na iya taimakawa wajen hana gajiya. Fiber yana rage narkewa, wanda ke ba da damar sukari don motsawa da yawa a hankali daga sashin narkewar abinci zuwa cikin jini. Wannan yana ba da damar ƙara yawan hawan sukari bayan cin abinci.
Kofi daya na dafaffen kaji yana dauke da kusan gram 12,5 na fiber, wanda shine rabin abin da ake bukata a kullum.
yana ƙarfafa ƙasusuwa
garin chickpea yana dauke da sinadarin calcium mai yawa. Bugu da kari, tana kuma samar da sinadarin magnesium, ma’adinan da jiki ke amfani da shi tare da sinadarin calcium wajen gina kasusuwa masu karfi.
garin chickpeamagnesium ya hada da. A cewar wani rahoto na Jami'ar Kirista ta Colorado, magnesium yana sa masu karɓar ƙwayoyin kwakwalwa farin ciki. Hakanan yana sassauta hanyoyin jini, yana barin ƙarin jini zuwa kwakwalwa.
garin chickpeayana dauke da bitamin B da sauran sinadaran phytonutrients masu inganta lafiyar kwakwalwa. Hakanan yana kiyaye matakan sukari na jini ta hanyar samar da daidaitaccen adadin glucose.
garin chickpea Hakanan yana ƙarfafa tsarin rigakafi bitamin A ya hada da. Legumes kuma suna samar da zinc, wani sinadari mai ƙarfafa rigakafi.
Amfanin Fatar Garin Chickpea
Yana taimakawa wajen magance kurajen fuska
garin chickpeaZinc da ke cikinta na iya yaƙar cututtuka masu haifar da kuraje. Fiber yana daidaita matakan sukari na jini. Rashin daidaiton matakan sukari na jini na iya haifar da damuwa na hormones, haifar da kuraje ko kuraje. garin chickpea zai iya hana shi.
ga kuraje garin chickpea Kuna iya yin cikakkiyar abin rufe fuska da shi. Daidai adadin garin chickpea da kuma Mix turmeric. A zuba cokali daya kowanne na ruwan lemon tsami da danyen zuma a kai. Mix a cikin kwano.
Aiwatar da wannan abin rufe fuska a fuska da wuyan ku marasa kayan shafa kuma ku bar shi tsawon mintuna 10. Kurkura da ruwan dumi. Yana iya haifar da ɗan ruwan lemu a fata har sai an wanke na gaba.
Taimaka tare da tanning
4 teaspoons don tanning garin chickpea Mix 1 teaspoon na ruwan 'ya'yan itace lemun tsami tare da yogurt. Ƙara gishiri kaɗan da haɗuwa don samar da manna mai santsi. Aiwatar da abin rufe fuska a duk fuskarka da wuyanka kuma bari ya bushe. Kurkura da ruwan sanyi. Kuna iya maimaita wannan tsari kowace rana kafin yin wanka.
Yana kawar da matattun fata daga fata
Hakanan a matsayin gogewar jiki garin chickpea Yana iya amfani da bayar da exfoliation na matattu fata.
3 teaspoons don yin garin chickpeaAna hada gari da garin oatmeal cokali daya da cokali 1 na masara. Hakanan zaka iya ƙara danyen madara. Mix shi da kyau. Aiwatar da wannan abin rufe fuska a jikin ku kuma shafa shi a ciki.
Gwargwadon yana aiki sosai kuma yana cire matattun ƙwayoyin fata ko'ina cikin jiki. Har ila yau, yana kawar da wuce haddi da datti. Kuna iya amfani da wannan abin rufe fuska a cikin gidan wanka.
Yana rage mai
garin chickpea Mix da yogurt da yogurt a daidai adadin. Sanya shi a fuskarka. Ki barshi a fuskarki ki wanke bayan minti 20. Wannan tsari yana wanke fata kuma yana rage mai.
Yana kawar da gashin fuska mai kyau
fatar fuska don amfani da garin chickpea yana da tasiri sosai. garin chickpea da fenugreek foda a daidai adadin. Shirya manna. Aiwatar da abin rufe fuska a fuskarka kuma bari ya bushe sannan a wanke.
don fata garin chickpea Akwai sauran hanyoyin amfani da shi:
Ga kurajen fuska
garin chickpeaMix ɗan tsunkule na turmeric foda da 2 tablespoons na sabo ne madara don samar da m manna; Aiwatar a ko'ina zuwa wurin fuska da wuyansa. Bayan minti 20-25, wanke tare da ruwan dumi don samun fata mai haske.
Don Busasshiyar Fata
2-3 saukad da sabo ruwan 'ya'yan itace lemun tsami 1 tablespoon garin chickpeaA yi manna ta hanyar haxa shi da cokali 1 na kirim ɗin madara ko man zaitun da ½ teaspoon na zuma. Aiwatar a duk fuskar kuma a kurkura sosai da ruwa lokacin da ta bushe a zahiri.
Don Fatar Mai
Ki doke farin kwai kuma a kara 2 tbsp. garin chickpea Ƙara shi a cikin abin rufe fuska. Aiwatar da wannan abin rufe fuska na mintina 15 kuma a wanke tare da ruwan sanyi.
Don Skin Mara Tabo
A niƙa gram 50 na lentil, gram 10 na tsaba na fenugreek da sassa 2-3 na turmeric a cikin foda a adana a cikin akwati. Yi amfani da wannan foda a hankali tare da kirim na madara kuma a wanke fuska da shi akai-akai maimakon sabulu.
Saka wasu a cikin kwano don tsaftace gashi garin chickpea ƙara. Sai ki zuba ruwa kadan ki gauraya har sai kin samu laushi mai laushi. Aiwatar da manna zuwa gashin ku mai danshi. Bari ya tsaya minti 10. Sa'an nan kuma kurkura da ruwa. Kuna iya amfani da wannan kowane kwana 2 zuwa 3.
Yana taimakawa girma gashi
garin chickpeaProtein da ke cikinsa zai iya amfanar gashi. Kuna iya amfani da gari kamar yadda kuke amfani da shi don tsaftace gashin ku.
ga dogon gashi garin chickpeaMix shi da almond foda, curd da teaspoon na man zaitun. Don bushewar gashi da lalacewa, ƙara capsules 2 na man bitamin E. Aiwatar da gashi kuma kurkura da ruwan sanyi bayan bushewa. Maimaita sau biyu a mako.
Yana yaki da dandruff
6 tablespoons garin chickpeaMix shi da adadin ruwan da ake buƙata. Massage wannan mask a cikin gashi kuma bar shi na minti 10. Kurkura da ruwan sanyi.
Yana ciyar da bushe gashi
2 tablespoons garin chickpea da ruwa a zuba zuma cokali 2 da man kwakwa cokali daya sai a gauraya. Hakanan zaka iya ƙara 'yan digo na mahimman mai idan ana so.
A shafa wannan shamfu a cikin gashi mai ɗanɗano yayin shawa. A bar shi ya zauna na wasu mintuna sannan a wanke shi da ruwan dumi.
Yaya ake yin Garin Chickpea?
Yin garin chickpea a gida abu ne mai sauqi.
Yadda ake yin garin chickpea a gida?
– Idan ana so a gasa fulawar, sai a sa busasshen kajin a kan takarda mai hana maiko, a gasa su a cikin tanda a 10°C na tsawon minti 175 ko kuma sai launin ruwan zinari. Wannan aikin na zaɓi ne.
– A nika kajin a cikin injin sarrafa abinci har sai an samu foda mai kyau.
– A nika garin domin a raba manyan kajin da ba a nika sosai. Kuna iya jefar da waɗannan sassa ko sake bugun su a cikin injin sarrafa abinci.
- Don matsakaicin rayuwar shiryayye, garin chickpeaAjiye shi a cikin akwati marar iska a zazzabi na ɗaki. Ta wannan hanyar zai ɗauki makonni 6-8.
Me za a yi da garin Chickpea?
– Ana iya amfani da shi maimakon garin alkama a cikin irin kek.
– Ana iya amfani da shi da garin alkama.
- Ana iya amfani dashi azaman mai kauri a cikin miya.
- Ana iya amfani dashi azaman abu mai banƙyama.
Menene Illar Garin Chickpea?
matsalolin narkewar abinci
Wasu mutane na iya samun ciwon ciki da iskar gas na hanji bayan sun cinye kajin ko gari. Idan an sha da yawa, zawo da ciwon ciki na iya faruwa.
legume alerji
Waɗanda suke kula da legumes. garin chickpeaya kamata a guje wa.
A sakamakon haka;
garin chickpeaYana cike da abinci mai lafiya. Yana da babban madadin garin alkama saboda yana da ƙarancin carbohydrates da adadin kuzari kuma mai wadatar furotin da fiber.
Nazarin ya nuna cewa yana iya samun yuwuwar antioxidant kuma yana rage matakan sinadarin acrylamide mai cutarwa a cikin abinci da aka sarrafa.
Yana da kayan abinci iri ɗaya zuwa garin alkama kuma ya dace da mutanen da ke fama da cutar celiac, rashin haƙuri ko alkama.
