humus, He meaʻai ʻono ia. Hana ʻia ia ma ka hui ʻana i ka moa a me ka tahini (tahini, sesame, ʻaila ʻoliva, wai lemon a me ke kāleka) i loko o kahi meaʻai.
humus Ma waho aʻe o ka ʻono, he nui nō hoʻi ia, ʻai a nui nā pono olakino maikaʻi.
ʻaneʻi "ehia ka nui o nā calorie i loko o ka hummus", "he aha nā pōmaikaʻi o ka hummus", "he aha ka hummus i hana ai", "pehea ka hummus" pane i kāu mau nīnau…
Waiwai Nutritional o Hummus
Loaʻa i nā ʻano like ʻole o nā huaora a me nā minela humusHāʻawi ka 100 grams o ka palaoa i nā meaʻai:
Kalori: 166
Ka momona: 9.6 grams
Pūmua: 7.9 gram
ʻO nā kalapona: 14.3 grams
ʻO ka fiber: 6.0 grams
Manganese: 39% o ka RDI
Ke keleawe: 26% o ka RDI
Folate: 21% o ka RDI
Magnesium: 18% o ka RDI
Phosphorus: 18% o ka RDI
Hao: 14% o ka RDI
Zinc: 12% o ka RDI
Thiamine: 12% o ka RDI
Vitamin B6: 10% o ka RDI
Potasuma: 7% o ka RDI
humusHe kumu kumu ia o ka protein, e hāʻawi ana i 7.9 grams no ka lawelawe.
He koho maikaʻi loa ia no ka poʻe ma kahi meaʻai meaʻai a vegan paha. He mea nui ka ʻai ʻana i ka nui o ka protein no ke olakino holoʻokoʻa, ka hoʻihoʻi hou ʻana, a me ka hana immune.
Eia kekahi, aia ka hummus i ka hao, folate, he mea nui ia no nā mea kanu a me nā vegans. pākuʻi a me nā huaora B.
He aha nā pōmaikaʻi o ka Hummus?
Paipai i ka mumū
ʻO ka mumū ke ala o ke kino e pale ai iā ia iho mai ka maʻi, ka maʻi, a i ʻole ka hōʻeha.
Eia naʻe, i kekahi manawa hiki ke lōʻihi ka lōʻihi ma mua o ka pono. Kapa ʻia kēia i ka ʻaʻa mau a hiki ke hoʻoulu i nā pilikia olakino koʻikoʻi.
humusloaʻa nā meaʻai olakino e hiki ke kōkua i ke kaua ʻana i ka mumū mau loa.
oliva aila ʻo ia kekahi o lākou. He waiwai ia i nā antioxidants ikaika me nā pono anti-inflammatory.
Ma ke ʻano kikoʻī, loaʻa i ka ʻaila ʻoliva puʻupaʻa ka antioxidant oleocantan, nona nā waiwai anti-inflammatory e like me nā lāʻau anti-inflammatory maʻamau.
Pēlā nō, ʻo nā kumulāʻau sesame, ka mea nui o ka tahini, e kōkua i ka hōʻemi ʻana i nā hōʻailona inflammatory i ke kino e like me IL-6 a me CRP, i hoʻokiʻekiʻe ʻia i nā maʻi ʻeha e like me ka arthritis.
Eia kekahi, nui nā haʻawina chickpea ʻōlelo ʻia ʻo ka ʻai ʻana i nā legumes, e like me nā legumes, e hōʻemi i nā hōʻailona koko o ka mumū.
hoʻolalelale
humusHe kumu nui ia o ka fiber meaʻai, hiki ke hoʻomaikaʻi i ke olakino digestive.
Hāʻawi ia i 100 grams o ka fiber dietary no 6 grams, ʻo ia ka like me 24% o nā pono fiber i kēlā me kēia lā.
Mahalo i ka nui o ka fiber humus Hiki ke kōkua i ka mālama mau ʻana i ka ʻōpū. No ka mea, kōkua ka fiber dietary i ka hoʻomaʻamaʻa ʻana i ka pehu, no laila e maʻalahi ka hele ʻana.
ʻO ka mea hou aku, kōkua pū ka fiber meaʻai i ka hānai ʻana i ka maʻi bacteria ola e noho ana i loko o ka ʻōpū.
I loko o kahi noiʻi, ʻo ka ʻai ʻana i 200 grams o ka moa no ʻekolu pule, ʻO Bifidobacterium Ua ʻike ʻia e hoʻoikaika i ka ulu ʻana o nā hua bacteria maikaʻi a hoʻopaʻa i ka ulu ʻana o nā hua bacteria ʻino.
humusHoʻololi ʻia ka fiber mai ka kulina i butyrate, he ʻakika momona pōkole, ʻo ka hapa nui e nā maʻi bacteria. Kōkua kēia ʻakika momona i ka hānai ʻana i nā cell colon a loaʻa nā pōmaikaʻi he nui.
Ua hōʻike ʻia nā noiʻi Laboratory e pili ana ka hana butyrate i ka haʻahaʻa haʻahaʻa o ka maʻi kanulau a me nā pilikia olakino ʻē aʻe.
Kōkua i ka mālama ʻana i ke kō koko
humus Loaʻa iā ia kekahi mau waiwai e hiki ke kōkua i ka mālama ʻana i ke kō koko koko.
ʻO ka mua humushana ʻia mai ka moa, he haʻahaʻa glycemic index (GI). glycemic indexhe unahi e ana i ka hiki o na mea ai ke hoonui i ke koko koko.
ʻO nā meaʻai me ka GI kiʻekiʻe e hoʻoheheʻe ʻia a komo koke ʻia, e piʻi nui a hāʻule i ke kiʻekiʻe o ke kō koko.
ʻO nā meaʻai me ka GI haʻahaʻa e ʻeli mālie ʻia a hoʻopaʻa ʻia ma hope, e hopena i ka piʻi ʻana a me ka hāʻule ʻana o ke kō koko.
humus He kumu maikaʻi nō hoʻi ia o ka fiber soluble a me nā momona maikaʻi. Hoʻohui ʻia ka pulupulu hoʻoheheʻe me ka wai i loko o ka ʻōpū e hana i kahi mea e like me ka gel. Hoʻolohi kēia i ke kahe ʻana o ke kō i loko o ke koko, e pale ana i ka piʻi ʻana o ke kō koko.
ʻO nā momona pū kekahi e kōkua i ka hoʻolohi ʻana i ka lawe ʻana i nā ʻakika mai ka ʻōpū, kahi e hiki ai ke hoʻokuʻu ʻia ke kō i loko o ke kahe koko me ka mālie a me ka maʻamau.
Hoʻemi i ka pilikia o ka maʻi puʻuwai
ʻO ka maʻi puʻuwai ke kuleana o 4 i 1 mau make ma ka honua holoʻokoʻa.
humusloaʻa i kekahi mau mea e kōkua i ka hōʻemi ʻana i nā kumu pilikia no ka maʻi puʻuwai.
I loko o kahi noiʻi ʻelima pule, ua ʻai nā kānaka olakino olakino he 47 i ka ʻai i loko o ka moa a i ʻole ka ʻai i loaʻa i ka palaoa. Ma hope o ke aʻo ʻana, ʻo ka poʻe i ʻai i ka moa he 4.6% haʻahaʻa "ʻino" LDL cholesterol ma mua o ka poʻe i ʻai i ka palaoa keu.
Eia hou, he loiloi o 268 mau noiʻi me ka ʻoi aku ma mua o 10 poʻe i hoʻoholo i ka ʻai ʻana i nā legumes e like me ka chickpeas i hōʻemi i ka "kino" LDL cholesterol ma ka awelika o 5%.
Ma waho aʻe o ka moa humusʻO ka ʻaila ʻoliva, i hoʻohana ʻia no ka hana ʻana i ka palaoa, kahi kumu maikaʻi o nā momona olakino.
Ua ʻike ʻia kahi loiloi o 840.000 mau haʻawina me nā poʻe ʻoi aku ma mua o 32 ʻo ka poʻe i ʻai i nā momona olakino maikaʻi loa, ʻoi aku ka ʻaila ʻoliva, he 12% haʻahaʻa haʻahaʻa o ka make mai ka maʻi puʻuwai.
Ua ʻike ʻia kekahi noiʻi ʻē aʻe no kēlā me kēia 10 grams (ma kahi o 2 teaspoons) o ka ʻaila ʻoliva puʻupaʻa i ʻai ʻia i kēlā me kēia lā, ua hoʻemi ʻia ka pilikia o ka maʻi puʻuwai e 10%.
ʻOiai he manaʻo maikaʻi kēia mau hopena, humus Pono nā haʻawina lōʻihi ma
Hiki ke maʻalahi ka poʻe me ka waiu a me ka gluten intolerance
Hoʻopilikia ka maʻi allergies a me ka intolerances i nā miliona o ka honua.
He paʻakikī ka poʻe me ka maʻi ʻaʻai a me ka intolerances i ka ʻimi ʻana i nā meaʻai hiki iā lākou ke ʻai. humus Hiki ke hoʻopau ʻia e nā mea a pau.
He mea maʻamau ka gluten-free a me ka waiu ʻole, ʻo ia hoʻi, kūpono ia i nā poʻe i loaʻa i nā maʻi e like me ka maʻi celiac, nā allergies shellfish, a me ka lactose intolerance.
Kākoʻo i ke olakino iwi
Tahini ʻO nā kumulāʻau Sesame kahi kumu maikaʻi loa o nā minerale kūkulu iwi nui e like me ka zinc, copper, calcium, magnesium, phosphorus, iron and selenium.
He mea hopohopo pinepine ka pohō o ka iwi no ka poʻe i ka wā menopause, me nā wahine i ʻike i nā loli hormonal e hiki ke hopena i ka nāwaliwali o ka iwi a me ka osteoporosis i kekahi.
Nawaliwali anei ka Hummus?
Nā haʻawina like ʻole humusua aʻo i ka maikaʻi o ka palaoa no ka poho kaumaha a me ka pale. ʻO ka mea hoihoi, e like me ka haʻawina ʻāina, ʻo chickpeas maʻamau a i ʻole humus ʻO ka poʻe i ʻai ia mea he 53% ka liʻiliʻi o ka momona.
Eia kekahi, hoʻohana mau ʻia ka nui o ka pūhaka i ka chickpeas a i ʻole humus Aia lākou ma ka awelika 5.5 cm ka liʻiliʻi ma mua o ka poʻe i ʻai ʻole.
Akā naʻe, ʻaʻole maopopo inā no nā ʻano kikoʻī o ka chickpeas a i ʻole ka hummus a i ʻole ka poʻe e ʻai nei i kēia mau meaʻai ma ke ʻano maʻamau i ke ola olakino.
Ua ʻike pū ʻia nā haʻawina ʻē aʻe e hāʻawi ana nā legumes e like me ka chickpeas i ke kaumaha o ke kino haʻahaʻa a ʻoi aku ka piha.
humus Loaʻa iā ia kekahi mau waiwai e hiki ke kōkua i ka pohō kaumaha. He kumu nui ia o ka fiber meaʻai, i hōʻike ʻia e hoʻonui i nā kiʻekiʻe o nā hormones satiety cholecystokinin (CCK), peptide YY, a me GLP-1. meaʻai fiber hunger hormone ke kuhihoʻohaʻahaʻa i nā pae o
Ma ka ho'ēmiʻana i kaʻai, kōkua ka fiber i ka hoʻemiʻana i ka calorie intake, aʻo ia hoʻi ke kākoʻo i ka poho kaumaha.
Kahi mea hou aʻe humusHe kumu ia no ka mea kanu. Ua hōʻike ʻia nā haʻawina ʻoi aku ka nui o ka protein e kōkua i ka hōʻemi ʻana i ka makemake a hoʻonui i ka metabolism.
He aha ka Hummus?
ʻO ka pīkī
E like me nā legumes a pau, ʻo ka chickpeas ka protein i hoʻokumu ʻia i nā mea kanu a kiʻekiʻe i ka fiber. He kōkua nō hoʻi i ka piha, hoʻomaikaʻi i ka ʻai ʻana a me ke olakino naʻau.
ʻO ia kekahi o nā legumes lōʻihi loa i hoʻopau ʻia ma ka honua. Loaʻa iā ia ka magnesium, manganese a me ka huaora B6 e kōkua i ka hōʻemi ʻana i nā hōʻailona maʻamau e pili ana me PMS.
oliva aila
humusta He olakino maikaʻi ka ʻaila ʻoliva i hoʻohana ʻia me ka ʻai ʻole ʻia o ka ʻaila. ʻO ke kuʻuna, humus Hana ʻia me ka ʻaila ʻoliva puʻupaʻa kiʻekiʻe.
kālika
hummus Hoʻohana ʻia ke kāleka maka i ka nui o nā meaʻai, me nā flavonoids, oligosaccharides, selenium, kiʻekiʻe o ka sulfur a me nā mea hou aku.
ʻO ka ʻai ʻana i ke kālika maka ua hōʻike ʻia e kōkua i ka hōʻemi ʻana i nā mea pilikia e pili ana i ka maʻi puʻuwai a me nā maʻi maʻi like ʻole. Hoʻohana ʻo Garlic ma ke ʻano he antifungal, antioxidant, anti-inflammatory a me antiviral.
He hopena alkalizing ka wai Lemona i ke kino. Kōkua ia i ka hoʻoikaika ʻana i ka palekana, hoʻoikaika i ka ʻai ʻana a mālama i nā pae kō koko.
paʻakai kai
he kuʻuna humusMa kahi o ka paʻakai papa, hoʻohana ʻia kahi paʻakai kai maikaʻi e hoʻohui i ka mea ʻono. paʻakai kai, ʻoi aku ka nui o ka paʻakai moana Himalayan, he nui nā pono olakino.
Kōkua ia i ka mālama ʻana i nā pae wai a hāʻawi i nā pae sodium e kōkua i ke kaulike ʻana i ka lawe ʻana i ka pālolo. Loaʻa i ka paʻakai moana Himalayan nā electrolytes nui a me nā enzymes e kōkua i ka lawe ʻana i nā meaʻai.
Tahini
TahiniHana ʻia ia mai nā kumulāʻau sesame lepo a manaʻo ʻia ʻo ia kekahi o nā mea ʻala kahiko loa ma ka honua. Hāʻawi pū nā hua Sesame i nā ʻano micronutrients koʻikoʻi a me nā macronutrients, mai nā minerala trace i nā ʻakika momona maikaʻi.
Wahi a ka noiʻi hou ʻana, he waiwai koʻikoʻi ka hua sesame, me ka huaora E, hiki ke kōkua i ka hōʻemi ʻana i nā pilikia e pili ana i ka pale ʻana i ka insulin, ka maʻi puʻuwai a me kekahi mau maʻi maʻi.
humusKe hoʻohuiʻia nā meaʻai,'ōleloʻia lākou e hāʻawi aku i nā pono olakino. ʻO kēia, humusE pili ana ia i nā momona, nā ʻakika, a me nā protein i loko o ka iʻa e hana pū ana e hāʻawi iā mākou i kahi manaʻo ʻoi aku ka piha ma hope o kā mākou ʻai ʻana.
humusMa muli o nā momona i loaʻa i loko o nā mea kanu, e hoʻonui ʻia ka absorption nutrient inā ʻoe e hui pū me nā meaʻai momona ʻē aʻe e like me nā mea kanu.
Pehea e hana ai i ka hummus ma ka home
kumuhana
2 kīʻaha pīkī kēne, hoʻokahe ʻia
1/3 kīʻaha tahini
1/4 kīʻaha wai lemon
1 punetune o ka aila ʻoliva
2 kālika cloves, ʻokiʻoki
wahi paakai
Pehea la ia?
- E hoʻokomo i nā meaʻai i loko o ka meaʻai meaʻai a hui pū a maʻemaʻe.
- humus mākaukau…
Ma ka hopena;
Humus, He meaʻai kaulana ia i piha i nā huaora a me nā minela.
Nā hoʻokolohua humus a me kāna mau ʻāpana i nā pono olakino maikaʻi loa, me ke kōkua ʻana i ke kaua ʻana i ka ʻāʻī, hoʻomaikaʻi i ka mālama ʻana i ke kō koko, ʻoi aku ka maikaʻi o ke olakino digestive, haʻahaʻa i ka maʻi puʻuwai a me ke kaumaha.
Ma keʻano maʻamau, he gluten- a me ka waiuʻole,ʻo ia hoʻi, hiki ke hoʻopauʻia e ka hapanui o nā kānaka.
Hiki iā ʻoe ke hana maʻalahi ma lalo o ʻumi mau minuke e like me ka papa kuhikuhi ma luna.
