Nā Pōmaikaʻi, Nā Pōʻino a me ka Waiwai Nutritional o Chickpeas

ʻO ka pīkīHe mea kanu ia i kanu ʻia no nā kaukani makahiki a he lālā ia o ka ʻohana legume.

Ke kumu waiwai o nā huaora, nā minerala a me ka fiber mea kanu moaHāʻawi ia i nā pono olakino like ʻole, e like me ka hoʻomaikaʻi ʻana i ka digestion, ka mālama ʻana i ke kaumaha, a me ka hōʻemi ʻana i ka pilikia o kekahi mau maʻi.

He waiwai hoʻi ia i ka protein, no laila he koho maikaʻi ia i ka ʻiʻo no nā mea ʻai meaʻai a me nā vegans.

ma ka ʻatikala “he aha ka chickpea”, “chickpea pōmaikaʻi”, “chickpea huaora waiwai” E aʻo ʻoe e pili ana.

He aha ka Chickpea?

ʻO ka pīkīʻo ia kekahi o nā legumes kahiko loa i mahi ʻia - e like me 7.500 mau makahiki i loaʻa ma ka Hikina Waena. Hoʻopili ʻia i loko o ka ipu lepo Neolithic ma nā ʻāpana o Turkey chickpea loaa.

Mai ka wā kahiko, loaʻa nā kānaka pīkī Ua manaʻo ʻia e hoʻonui i ka helu sperm a me ka waiū, hoʻoulu i ka menstruation, a hāʻawi pū i nā pono olakino e like me ke kōkua ʻana i ka mālama ʻana i nā pōhaku ʻeke.

ʻO ka pīkīUa kaulana loa ia e ko Helene, Aigupita, a me Roma. ʻO ka poʻe mākaʻikaʻi i ko lākou huakaʻi ʻana i nā moana pīkī ua laha a puni ka honua.

pīkī lepoUa hoʻohana ʻia ma ke ʻano he pani no ka kofe ma ʻEulopa i ka makahiki 1793. I ka wā o ke Kaua Honua Mua, ua ulu pū ʻia ka moa ma nā wahi o Kelemānia no kēia kumu. Ma kekahi mau wahi o ka honua, ua hana ʻia ia i mea pani kofe.

ʻO Cicer arietinum kona inoa ʻepekema. chickpeaHe legume ia no ka ʻohana Fabaceae. ʻO ka pīkīHe kiʻekiʻe loa ia i ka protein.

He aha ka waiwai ʻai o Chickpeas?

Loaʻa i kēia legume kahi hiʻohiʻona momona. Hāʻawi iā 28 calories no ka lawelawe 46-gram.  Ma kahi o 67% o kēia mau calorie he carbohydrates, ʻo ke koena mai ka protein a me kahi momona liʻiliʻi.

Hāʻawi ia i ka nui o ka fiber a me ka protein, a me nā ʻano huaora a me nā minela. Aia i loko o kahi lawelawe 28-grams nā meaʻai penei: 

Kalori: 46

Kāpena: 31 grams

ʻO ka fiber: 2 grams

Pūmua: 3 gram

Folate: 12% o ka RDI

Hao: 4% o ka RDI

Phosphorus: 5% o ka RDI

Ke keleawe: 5% o ka RDI

Manganese: 14% o ka RDI

He aha nā pōmaikaʻi o ka chickpeas?

kaohi i ka makemake

ʻO ka pīkīʻO ka fiber a me ka protein i loko e kōkua i ka mālama ʻana i ka ʻai. Hoʻopili mālie ʻia ka protein a me ka fiber, e hāʻawi ana i ka manaʻo o ka piha. Eia kekahi, hoʻonui ka protein i nā kiʻekiʻe o nā hormones i loko o ke kino e hōʻemi ana i ka ʻai.

Nui i loko o ka mea kanu-mea kanu

He meaʻai kūpono kēia meaʻai maikaʻi no ka poʻe ʻai ʻole i nā huahana holoholona no ka mea mea kanu-mea kanu ʻo ia ke kumu. Hāʻawi kahi lawelawe 28-gram ma kahi o 3 grams o ka protein.

ʻO ka protein i loko o kēia legume e kōkua iā ʻoe e piha a mālama i kou makemake. Kōkua pū ka protein i ka mālama ʻana i ke kaumaha, ke olakino iwi a me ka ikaika o ka ʻiʻo.

Kekahi mau haʻawina chickpeaua ʻoi aku ka maikaʻi o ka protein i loko o ka iʻa ma mua o nā legumes ʻē aʻe. ʻO kēia no ka mea aia i loko o nā ʻakika amino pono a pau, koe wale ka methionine.

Kōkua i ka lilo ʻana o ke kaumaha ma o ka hāʻawi ʻana i ka mana kaumaha

ʻO ka hoʻoemi ʻana i ka chickpeaLoaʻa iā ia nā waiwai like ʻole e hiki ke kōkua i ka pohō kaumaha a me ka mālama ʻana i ke kaumaha.

ʻO ka mua, nā calorie moa haʻahaʻa loa i ka nui. ʻO ia hoʻi, ʻoi aku ka liʻiliʻi o nā calorie i hoʻohālikelike ʻia i ka nui o ka meaʻai i loko. nā meaʻai haʻahaʻa calorie lilo ka poʻe ʻai i ke kaumaha ke hoʻohālikelike ʻia me ka poʻe e ʻai ana i nā meaʻai kiʻekiʻe-calorie.

Eia kekahi, ʻo ka protein a me ka fiber i loko o kēia legume e ʻae e hōʻemi i ka nui o nā calorie i lawe ʻia i kēlā me kēia lā ma muli o kona hopena hoʻemi i ka makemake.

mau ma kahi haʻawina chickpea ʻO ka poʻe i ʻai he 53% ka liʻiliʻi o ka momona a he haʻahaʻa haʻahaʻa ka nui o ke kino ma mua o ka poʻe i ʻai ʻole.

Kākoʻo i ke kōpaʻa koko

Loaʻa iā ia kekahi mau waiwai e hiki ke kōkua i ka mālama ʻana i ke kō koko koko.

ʻO ka mea mua, he haʻahaʻa haʻahaʻa loa kona glycemic index (GI), kahi hōʻailona o ka piʻi wikiwiki o ke kō koko ma hope o ka ʻai ʻana i kahi meaʻai. ʻO nā meaʻai glycemic index haʻahaʻa ʻAʻole ia e hoʻololi koke i ke kō koko.

Ma hope, chickpeaHe kumu maikaʻi ia o ka fiber a me ka protein, ʻike ʻia ia mau mea ʻelua no kā lākou kuleana i ka hoʻoponopono ʻana i ke kō koko. Hoʻopaneʻe ka fiber i ke komo ʻana o nā kalapona; ʻo kēia ka hopena i ka piʻi mau ʻana o ke kō koko koko.

Eia kekahi, ʻo ka ʻai ʻana i nā meaʻai waiwai nui i ka protein e kōkua i ka mālama ʻana i ke kō koko koko maikaʻi i nā poʻe me ka maʻi diabetes type 2.

Ua hoʻoholo nā haʻawina like ʻole ʻo ka ʻai ʻana i kēia legume e hōʻemi i ka pilikia o nā maʻi he nui, me ka maʻi diabetes a me ka maʻi puʻuwai. Hoʻopili pinepine ʻia kēia i kona hopena hoʻohaʻahaʻa i ke kō koko.

Pono no ke ola kino

Maʻiʻo chickpeaUa hōʻoia ʻia nā pono o ka fiber no ke olakino digestive. Hiki ke hoʻoheheʻe ʻia ka fiber i loko, ʻo ia hoʻi, hui pū me ka wai a lilo i mea like me ka gel i loko o ka ʻāpana digestive.

Hiki ke hoʻonui i ka nui o nā maʻi maʻi maʻi i loko o ka ʻōpū a pale i ka maʻi bacteria maikaʻi ʻole e hoʻonui. Ke alakaʻi nei kēia i ka hōʻemi ʻana o kekahi mau maʻi digestive, e like me ka irritable bowel syndrome a me ka maʻi kanulau.

Pale i kekahi mau ma'i ma'i

He nui kona mau waiwai e hiki ai ke hoemi i ka pilikia o kekahi mau ma'i mau.

ʻO ka maʻi puʻuwai

ʻO ka pīkīHe kumu ia o nā minela he nui e like me ka magnesium a me ka potassium, i mea e pono ai no ke ola kino. Kōkua kēia mau mineral i ka pale ʻana i ke koko kiʻekiʻe, kahi kumu pilikia nui no ka maʻi puʻuwai.

Eia kekahi, ʻo ka fiber soluble i loko o kēia legume kōkua i ka hoʻohaʻahaʻa i ka triglyceride a me ka "kino" LDL cholesterol kiʻekiʻe, e hōʻemi ana i ka hopena o ka maʻi puʻuwai.

Kanesa

i kekahi mau manawa ʻai i ka moaKōkua i ka hōʻemi ʻana i ka pilikia o kekahi ʻano maʻi kanesa.

ʻAi ʻana i ka moahoʻoulu i ka hana ʻana o ka butyrate i loko o nā cell colon. ʻO ka Butyrate kahi momona momona e hoʻemi ai i ka mumū a me ka pilikia o ka maʻi maʻi ʻaʻai.

He kumu ia o nā saponins, nā mea kanu i hiki ke kōkua i ka pale ʻana i ka ulu ʻana o kekahi mau maʻi maʻi.

Diabetes

ʻO ka pīkīUa ʻōlelo mākou ʻo ka palaoa ka mea e mālama ai i ke kō koko. He kūpono kēia i ka pale ʻana a me ka mālama ʻana i ka maʻi diabetes.

ʻO ka fiber a me ka protein i loko o kēia legume e kōkua i ka pale ʻana i ke kiʻekiʻe o ke kō koko mai ka piʻi wikiwiki ʻana ma hope o ka ʻai ʻana, he mea nui ia i ka mālama ʻana i ka maʻi diabetes.

Eia kekahi, ʻo kona haʻahaʻa glycemic index (GI) he meaʻai kūpono ia no ka poʻe maʻi maʻi maʻi, no ka mea ʻoi aku ka liʻiliʻi o ke kumu o ka piʻi ʻana o ke kō koko.

Ma ka manawa like makanekiumaHe kumu ia o nā huaora a me nā minela i ʻike ʻia e hōʻemi i ka pilikia o ka maʻi maʻi type 2, me nā huaora B a me ka zinc.

Wehe i nā wrinkles

He hopena kēia o ka ʻike manganese i loko o ka moa, i ʻike ʻia e hoʻoikaika i nā cell a hakakā i nā radical manuahi e hiki ai ke hana i nā wrinkles. Hana nā huaora B ma ke ʻano he wahie no nā cell.

E hoʻomaʻemaʻe i kou maka chickpea hiki iā ʻoe ke hoʻohana. pīkī pipiE hui pū me ka turmeric a kau i ka hui ma kou alo i ke kakahiaka. E waiho no 15 mau minuke a laila holoi me ka wai anuanu. Kōkua kēia palapala noi e hōʻemi i nā kiko makahiki a hoʻomālamalama i ka maka.

Kāohi i ka lauoho lauoho

ʻO ka pīkīKe noʻonoʻo nei he waiwai nui ka palaoa i ka protein, hiki iā ia ke pale i ka nalowale o ka lauoho. Mahalo i kāna mea manganese, hiki iā ia ke hoʻoikaika i ka lauoho. Hiki i ka hemahema o ka manganese ke hoʻolohi i ka ulu ʻana o ka lauoho.

ʻO ka pīkīʻO ka Vitamin A a me ka zinc pū kekahi e hakakā i ka dandruff. 6 punetune chickpea Hiki iā ʻoe ke hoʻohui i ka puree me ka wai a kau iā ia ma ka lomilomi ʻana i kou poʻo. E kali no 15 mau minuke ma mua o ka holoi ʻana e like me ka maʻamau.

ʻO ka pīkīHiki i ka Zinc i ke kī ke kōkua i ka pale ʻana i ka lauoho lauoho. Hiki i ke keleawe ke kōkua i ka ulu hou ʻana o ka lauoho.

Hoʻomaikaʻi i ke olakino maka

ʻO ka pīkīLoaʻa i ka beta-carotene, hiki ke hoʻomaikaʻi i ke olakino ʻike. Aia kekahi zinc, kekahi meaʻai pono no ka ʻike. Kōkua ia i ka lawe ʻana i ka vitamina A mai ke ake a i ka retina.

Hiki i ka Zinc ke kōkua i ka pale ʻana i ka holomua o ka macular degeneration.

hooikaika iwi

ʻO ka pīkī Loaʻa i ka calcium a ʻike ʻia ke koʻikoʻi o ka calcium no nā iwi. Loaʻa i ka chickpeas ka magnesium, kekahi mineral e hoʻohana ai ke kino (me ka calcium) e kūkulu i nā iwi.

ʻO ka pīkīʻO nā minerale ʻē aʻe e hoʻomaikaʻi ai i ke olakino o ka iwi ʻo ia ka manganese, zinc, vitamina K, ʻo ia mau mea a pau e kōkua i ka mālama ʻana i ke ʻano iwi.

Loaʻa iā ia ka phosphate, a me ka calcium e kōkua nui i ka mineralization iwi kūpono. Akā, ʻo ka lawe nui ʻana i ka phosphorus me ka liʻiliʻi o ka calcium hiki ke hoʻopau i ka iwi.

ʻO ka pīkīHoʻonui ka Vitamin K i ka absorption calcium. Hoʻopili pinepine ʻia nā haʻahaʻa haʻahaʻa o ka vitamina K i nā haʻihaʻi iwi. 

ʻO ka pīkīʻO ka hao a me ka zinc i loaʻa i loko o ka iʻa kekahi meaʻai koʻikoʻi e kākoʻo ana i ke olakino iwi a me ka cartilage.

Nā Pōmaikaʻi o ka Chickpeas no nā wāhine hāpai

ʻO ka pīkīaia nā meaʻai e pono ai i ka wā hāpai, e like me ka fiber, ka protein, ka hao a me ka calcium.

ʻO ka folate ka meaʻai nui loa i ka wā hāpai. He mea nui ia no ke olakino o ka makuahine a me ka ʻōpū. Hoʻemi pū ia i ka pilikia o ka neural tube defects a me ke kaumaha hānau haʻahaʻa. ʻO ka lawa ʻole o ka folate i ka wā hāpai e hiki ai i ke keiki ke pilikia i ka maʻi a me ka maʻi ma hope o ke ola.

Kōkua i ka ho'ēmiʻana i ka mumū

ʻO ka pīkī legumes, a me nā noiʻi noiʻi ma ka liʻiliʻi o 4 mau lawelawe i kēlā me kēia pule chickpea e hōʻike ana i ka ʻai ʻana e hōʻemi i ka hopena o ka ʻeha. Hiki iā ia ke hoʻomaikaʻi nui i kekahi mau waiwai metabolic.

ʻO ka pīkīʻO nā meaʻai ʻē aʻe e like me nā huaora A, C, a me B6, fiber, protein, magnesium, selenium, a me ka hao - kōkua pū kēia mau mea āpau i ke kaua ʻana i ka mumū.

Loaʻa ka hopena alkalizing

He hopena alkalizing ka legumes i ke kino a kōkua i ke kaulike o ka pae pH ma o ka hakakā ʻana i ka acidity kiʻekiʻe.

ʻO ka pīkīHoʻonui hou ʻia ka ʻai ʻana o ka meaʻai i ka wā i hui pū ʻia me kahi kumu momona momona, e like me ka ʻaila ʻoliva - e like me ka hummus. Kahi mea hou aʻe chickpeaHe kumu maikaʻi ia o ʻekolu mau meaʻai e kōkua i ka hōʻemi ʻana i nā hōʻailona maʻamau e pili ana me PMS: magnesium, manganese, a me ka huaʻa B6.

Pehea e ai i ka moa

Hiki ke kūʻai ʻia kēia legume hou, maloʻo a hiki i ke kī. Ka paila ʻana i ka moa, ka kuke ʻana hiki ke hoopau. He mea maʻalahi, hiki ke hoʻohana ʻia i nā kīʻaha like ʻole. Hiki ke hoʻohui ʻia i nā salakeke, nā soup a me nā sandwiches.

ʻIke ʻia he meaʻai olakino humusmea nui o ka palaoa chickpeaʻoluʻolu.

He aha nā pōʻino o ka chickpea?

Nā pilikia me ka lawe ʻana i ka fiber kiʻekiʻe

ʻO ka pīkī kiʻekiʻe i ka fiber. ʻO ka hoʻonui koke ʻana i ka fiber hiki ke hōʻeha i ka ʻōpū, ke kinoea, ka maʻi maʻi a me ka pehu. ʻOiai e hele mau ana ia i loko o kekahi mau hola, hiki nō ke hoʻoulu i ka ʻōpū o ka ʻōpū.

Legume Allergy

ʻO ka pīkī, he pili ia o ka soybean a no laila hiki ke hoʻonui i ka maʻi ʻili. Inā loaʻa iā ʻoe kahi maʻi legume i ʻike ʻia, e makaʻala i kāna ʻai ʻana. ʻO kekahi mau hōʻailona o ka maʻi legume e pili ana i ka nausea, ka maʻi maʻi, ka ʻili ʻili, ka hives, ka poʻo, a me ka ʻu.

Ma ka hopena;

ʻO ka pīkī He meaʻai maikaʻi loa ia. He waiwai ia i nā huaora, nā minerala, ka fiber a me ka protein. Hāʻawi kēia mau waiwai i nā pono olakino mai ka mālama paona a hiki i ka mālama ʻana i ke kō koko.

ʻO ka ʻai maʻamau e hōʻemi i ka pilikia o nā maʻi maʻi e like me ka maʻi puʻuwai a me ke kanesa.

ʻO ka pōʻino o ka moa A ke ʻai nui ʻoe, ke kinoea. ʻO ka hopena o kēia ka pō ma mua. pulu i ka moa a me ka kuke ʻana.