Kedu uru na uru bara uru nke chickpeas ojii?

nwa chickpeasỌ bụ legume nke ezinụlọ Fabaceae. Osisi ahụ dị mkpụmkpụ. Ọ na-etolite na mpaghara okpomọkụ na subtropical. 

nwa chickpeasỌ bụ ezigbo isi iyi nke protein ma nwee nnukwu ọdịnaya fiber. Ndekọ glycemic ya dịkwa ala karịa ụdị ndị ọzọ. 

N'ihi na ọ bụ a vasatail legume falafel, humusA na-eji ya na salads, ofe na efere anụ.

Kedu uru nri chickpeas ojii bara?

Obere abụba, nnukwu fiber, ọgaranya vitamin na mineral nwa chickpeas Ọ bụ legume dị mma.

Otu iko (164 grams) nwa chickpeas Ọ bụ 269 kcal. 1 iko (gram 164) sie ya oriri na-edozi ahụ nke chickpeas ojii bụ dị ka ndị a:

• Calories: 269
• Protein: gram 14.5
• Abụba: 4 grams
• Carbohydrates: 45 grams
• Fiber: 12,5 grams
• Manganese: 74% nke uru kwa ụbọchị (DV)
• Folate (vitamin B9): 71% nke DV
• Ọla kọpa: 64% nke DV
• Ígwè: 26% nke DV
• Zinc: 23% nke DV
• Phosphorus: 22% nke DV
• Magnesium: 19% nke DV
• Thiamine: 16% nke DV
• Vitamin B6: 13% nke DV
• Selenium: 11% nke DV
• Potassium: 10% nke DV

Kedu uru nke chickpeas ojii?

Ọ bụ isi iyi ígwè

• ọgaranya ígwè sitere nwa chickpeasỌ na-egbochi anaemia ma na-enye ume. 
• Nke a bara uru karịsịa maka ụmụ nwanyị dị ime na ndị na-enye nwa ara na ụmụaka na-eto eto. 
• Ígwè na-ekere òkè dị mkpa n'imepụta haemoglobin site n'ibu oxygen si na ngụgụ banye n'ime sel ahụ niile.
• Ọ bụ akụkụ dị mkpa nke sistemu enzyme maka mmepụta ume na metabolism.

Isi iyi protein maka ndị anaghị eri anụ

• nwa chickpeasọnụọgụgụ tụnyere anụ na ngwaahịa mmiri ara ehi. protein Ọ bụ isi iyi protein ọzọ maka ndị anaghị eri anụ.

Na-echebe ahụike obi

• nwa chickpeasantioxidants, anthocyaninsO nwere delfindin, cyanidin na petunidine, yana phytonutrients na ALA, nke na-echekwa ahụike nke arịa ọbara ma gbochie nrụgide oxidative. Ihe oriri ndị a na-ebelata ohere nke ọrịa obi. 
• nwa chickpeasnwere nnukwu folate na magnesium. Folate na-ebelata ọkwa homocysteine ​​​​. Nke a na-ebelata ohere nke ịmepụta plaque, mkpụkọ ọbara, nkụchi obi na ọrịa strok, na mbelata akwara.

Na-ebelata cholesterol

• nwa chickpeasFibre soluble nke dị na mmiri ara ehi na-ejikọta bile acid, na-egbochi mmịnye ha site na ahụ, ma na-ebelata cholesterol ọjọọ.
• Ọ na-enyekwa aka belata mkpokọta cholesterol na triglycerides.

Na-edozi shuga ọbara

• nwa chickpeasFibre soluble dị na shuga na-achịkwa nnabata na ntọhapụ nke shuga ọbara. 
• glycemic index Ọ dị site na 28 ruo 32. Nke a bụ ọnụ ahịa dị ala. Ọ pụtara na carbohydrates dị n'ime ya na-agbaji ma gbarie nwayọọ nwayọọ. 
• Site na njirimara a, ọ na-egbochi ịrị elu nke shuga ọbara ngwa ngwa. 

Mgbochi nke ọrịa shuga

• Carbs na chickpeas ojii A na-agbari ya nwayọ, si otú a na-ebelata ọkwa shuga dị n'ọbara. 
• Ọ, insulin iguzogidema na-ebelata ohere nke ịmalite ịmalite ọrịa shuga 2.

Bara uru maka ụmụ nwanyị

• nwa chickpeasPhytonutrients nke a na-akpọ saponins dị na mmanụ aṅụ na-ebelata ohere nke ọrịa kansa ara.
• Ọ na-egbochi osteoporosis. Na-ebelata ọkụ ọkụ na ụmụ nwanyị postmenopausal.

dị mma maka mgbaze

• nwa chickpeasỌ bara ụba na eriri anaghị agbaze nke na-enyere aka ịnọgide na-enwe ahụ ike mgbari nri. 
• Fiber na-ebelata ibu na eriri afọ, ọrịa diverticulitis ma na-ebelata ihe ize ndụ nke afọ ntachi.

mgbochi ọrịa kansa

• nwa chickpeasA na-etinye eriri eriri afọ a na-achọta n'ime azụ ahụ site na nje bacteria na-abanye n'ime eriri afọ ma na-erute n'ime eriri afọ mgbe a na-agbajisị ya n'ime acid fatty dị mkpụmkpụ nke ejiri maka ume. 
• Nke a na-eme ka a hụ na mkpụrụ ndụ colon na-anọgide na-adị mma. Ọ na-ebelata ohere nke ọrịa cancer, karịsịa cancer colon.

Uru chickpeas ojii maka akpụkpọ ahụ

• nwa chickpeas folate, eriri, protein, carbohydrates, ọla kọpa, ígwè na site ọgaranya na okwu nke Ihe oriri ndị a na-edozi akpụkpọ ahụ.
• Masks mere site na ntụ ọka chickpea na-enye ọkụ na akpụkpọ ahụ.
• Ọ na-ewepụ ọnya ọnya, na-agwọkwa ntachu na ọnya anụ ahụ ndị ọzọ dị iche iche. 

Uru chickpeas ojii maka ntutu

• nwa chickpeas, Vitamin B6 na zinc. Ebe ọ bụ na mineral abụọ a na-etolite protein na ntutu isi, ha na-ewusi ntutu isi ike ma na-akwalite uto ntutu.
• nwa chickpeasnke vitamin A na zinc Nchikota dị mkpa maka ahụike ntutu. Enweghị otu n'ime nri ndị a bran na-ebutekwa ntutu isi.
• nwa chickpeas, protein na manganese gụnyere. Manganese na-egbochi pigmentation nke ntutu isi.

Chickpeas ojii na-atụfu ibu?

• Iri nri nwere eriri na-enyere aka ịkwụsị ibu. 
• nwa chickpeas Ọ bara ụba na eriri soluble na nke na-adịghị edozi ahụ. 
• Fiber soluble na-eme ka nsị nke bile dị n'ime usoro mgbari nri, ebe eriri na-adịghị edozi na-egbochi afọ ntachi na nsogbu mgbaze ndị ọzọ. 
• Fiber na-ejupụta afọ, na-eme ka afọ ju gị ogologo oge ma na-ebelata agụụ.
• Site na njirimara ndị a, ọ bụ nri na-enye mbelata ibu.