Kodi hummus ndi chiyani ndipo amapangidwa bwanji? Ubwino ndi Chakudya Chakudya

humus, Ndi chakudya chokoma. Nthawi zambiri amapangidwa ndi kusakaniza nandolo ndi tahini (tahini, sesame, mafuta a azitona, mandimu ndi adyo) mu pulogalamu ya chakudya.

humus Kupatula kukhala wokoma, ndi wosinthasintha, wopatsa thanzi komanso uli ndi thanzi labwino.

pano "Ndi ma calories angati mu hummus", "maubwino otani a hummus", "chomwe chimapangidwa ndi hummus", "hummus ndi chiyani" yankhani mafunso anu…

Mtengo wa Thanzi la Hummus

Muli mitundu yosiyanasiyana ya mavitamini ndi mchere humus100 magalamu a ufa amapereka zakudya zotsatirazi:

Zopatsa mphamvu: 166

mafuta: 9.6 g

Mapuloteni: 7.9 gramu

Zakudya: 14.3g

CHIKWANGWANI: 6.0 g

Manganese: 39% ya RDI

Mkuwa: 26% ya RDI

Folate: 21% ya RDI

Magnesium: 18% ya RDI

Phosphorus: 18% ya RDI

Iron: 14% ya RDI

Zinc: 12% ya RDI

Thiamine: 12% ya RDI

Vitamini B6: 10% ya RDI

Potaziyamu: 7% ya RDI

humusNdi gwero lochokera ku zomera la mapuloteni, omwe amapereka magalamu 7.9 pa kutumikira.

Ndi njira yabwino kwa anthu omwe amadya zamasamba kapena zamasamba. Kudya zakudya zomanga thupi zokwanira n'kofunikira pa thanzi, kuchira, ndi chitetezo chamthupi.

Kuonjezera apo, hummus ili ndi chitsulo, folate, yomwe ndi yofunika kwa anthu omwe amadya zakudya zamasamba ndi zamasamba. phosphorous ndi mavitamini B. 

Kodi Ubwino wa Hummus Ndi Chiyani?

Amalimbana ndi kutupa

Kutupa ndi njira ya thupi yodzitetezera ku matenda, matenda, kapena kuvulala.

Komabe, nthawi zina kutupa kumatha kukhala nthawi yayitali kuposa kufunikira. Izi zimatchedwa kutupa kosatha ndipo kungayambitse matenda aakulu.

humuslili ndi zinthu zabwino zomwe zingathandize kulimbana ndi kutupa kosatha.

mafuta ndi mmodzi wa iwo. Ili ndi ma antioxidants amphamvu okhala ndi zotsutsana ndi zotupa.

Makamaka, mafuta owonjezera a azitona ali ndi antioxidant oleocantan, omwe ali ndi anti-inflammatory properties ofanana ndi mankhwala omwe amatsutsana ndi kutupa.

Momwemonso, nthangala za sesame, chinthu chachikulu cha tahini, zimathandizira kuchepetsa zolembera zotupa m'thupi monga IL-6 ndi CRP, zomwe zimakweza matenda otupa monga nyamakazi.

Komanso, maphunziro ambiri nandolo adanena kuti kudya nyemba, monga nyemba, kumachepetsa zizindikiro za kutupa kwa magazi.

amalimbikitsa chimbudzi

humusNdi gwero lalikulu lazakudya zopatsa thanzi, zomwe zimatha kukulitsa thanzi la m'mimba.

Amapereka magalamu a 100 a fiber yazakudya pa magalamu 6, omwe ndi ofanana ndi 24% ya zosowa za tsiku ndi tsiku za fiber.

Chifukwa cha kuchuluka kwa fiber humus Zingathandize kuti matumbo azikhala nthawi zonse. Chifukwa ulusi wazakudya umathandizira kufewetsa chopondapo, motero umapangitsa kukhala kosavuta kudutsa.

Kuphatikiza apo, fiber yazakudya imathandizanso kudyetsa mabakiteriya athanzi omwe amakhala m'matumbo.

Mu kafukufuku wina, kudya 200 magalamu a nkhuku kwa milungu itatu, Bifidobacterium Zapezeka kuti zimalimbikitsa kukula kwa mabakiteriya opindulitsa ndikuletsa kukula kwa mabakiteriya owopsa.

humusUlusi wochokera ku chimanga umasinthidwa kukhala butyrate, mafuta amfupi amfupi, makamaka ndi mabakiteriya am'matumbo. Mafuta awa amathandizira kulimbitsa ma cell a colon ndipo ali ndi zabwino zambiri.

Kafukufuku wa labotale awonetsa kuti kupanga butyrate kumalumikizidwa ndi chiwopsezo chochepa cha khansa ya m'matumbo ndi mavuto ena azaumoyo.

Imathandiza kuwongolera shuga

humus Ili ndi zinthu zingapo zomwe zingathandize kuwongolera kuchuluka kwa shuga m'magazi.

Choyamba humusamapangidwa kuchokera ku nandolo, zomwe zimakhala ndi index yotsika ya glycemic (GI). glycemic indexndi sikelo yomwe imayesa kuthekera kwa zakudya kukweza shuga m'magazi.

Zakudya zokhala ndi GI yayikulu zimagayidwa ndikuyamwa mwachangu, zomwe zimapangitsa kukwera kwakukulu ndikutsika kwa shuga m'magazi.

Mosiyana ndi izi, zakudya zomwe zili ndi GI yotsika zimagayidwa pang'onopang'ono ndikumwedwa pambuyo pake, zomwe zimapangitsa kuti shuga wamagazi achuluke pang'onopang'ono.

humus Ndiwonso gwero lalikulu lamafuta osungunuka komanso mafuta abwino. Ulusi wosungunuka umasakanikirana ndi madzi m'matumbo kupanga chinthu chonga gel. Izi zimachepetsa kufalikira kwa shuga m'magazi, ndikuletsa kuchuluka kwa shuga m'magazi.

Mafuta amathandizanso kuchepetsa kuyamwa kwa chakudya kuchokera m'matumbo, zomwe zimapangitsa kuti shuga atulutsidwe m'magazi pang'onopang'ono komanso pafupipafupi.

Amachepetsa chiopsezo cha matenda a mtima

Matenda a mtima ndi omwe amachititsa kuti munthu m'modzi mwa anayi amafa padziko lonse lapansi.

humuslili ndi zinthu zingapo zomwe zingathandize kuchepetsa chiopsezo cha matenda a mtima.

Mu kafukufuku wa masabata asanu, akuluakulu 47 athanzi adadya chakudya chokhala ndi nandolo kapena chakudya chokhala ndi tirigu. Pambuyo pa phunziroli, omwe amadya nkhuku zambiri anali ndi 4.6% yotsika "zoipa" za LDL cholesterol kusiyana ndi omwe amadya tirigu wowonjezera.

Kuphatikiza apo, kuwunika kwa maphunziro 268 omwe ali ndi anthu opitilira 10 adatsimikiza kuti zakudya zokhala ndi nyemba zambiri monga nandolo zimachepetsa cholesterol "yoyipa" ya LDL ndi pafupifupi 5%.

Kuwonjezera pa nkhuku humusMafuta a azitona, omwe amagwiritsidwa ntchito popanga ufa, ndi gwero lalikulu la mafuta opatsa thanzi.

Kufufuza kwa maphunziro a 840.000 ndi anthu oposa 32 anapeza kuti anthu omwe amadya mafuta abwino kwambiri, makamaka mafuta a azitona, anali ndi chiopsezo chochepa cha 12% cha imfa ya matenda a mtima.

Kafukufuku wina anapeza kuti pa magalamu 10 aliwonse (pafupifupi masupuni a 2) a mafuta owonjezera a azitona omwe amadyedwa patsiku, chiopsezo cha matenda a mtima chinachepetsedwa ndi 10%.

Ngakhale zotsatira izi zikulonjeza, humus Maphunziro a nthawi yayitali amafunikira

Anthu omwe ali ndi vuto la mkaka ndi gluten amatha kudya mosavuta

Kusagwirizana ndi zakudya komanso kusalolera kumakhudza anthu mamiliyoni ambiri padziko lonse lapansi.

Anthu omwe ali ndi vuto la kusagwirizana ndi zakudya komanso salolera amavutika kupeza zakudya zomwe angadye. humus Ikhoza kudyedwa ndi pafupifupi aliyense.

Mwachilengedwe imakhala yopanda gluteni komanso yopanda mkaka, kutanthauza kuti ndiyoyenera kwa anthu omwe akukhudzidwa ndi matenda monga matenda a celiac, chifuwa cha nkhono, komanso kusagwirizana kwa lactose.

Imathandizira thanzi la mafupa

Tahini Mbeu za Sesame ndi gwero labwino kwambiri lazinthu zingapo zofunika zomanga mafupa monga zinki, mkuwa, calcium, magnesium, phosphorous, iron ndi selenium.

Kuwonongeka kwa mafupa nthawi zambiri kumakhala nkhawa kwa anthu panthawi yosiya kusamba, kuphatikizapo amayi omwe amamva kusintha kwa mahomoni komwe kungapangitse mafupa kukhala ofooka komanso kufooka kwa mafupa mwa ena.

Kodi Hummus Imakupangitsani Kukhala Wofooka?

Maphunziro osiyanasiyana humusanaphunzira mphamvu ya ufa kuwonda ndi chitetezo. Chochititsa chidwi, malinga ndi kafukufuku wadziko lonse, nandolo zokhazikika kapena humus Anthu omwe adadya anali ochepera 53% kukhala onenepa.

Kuonjezera apo, kukula kwa chiuno kumagwiritsidwa ntchito nthawi zonse mu nkhuku kapena humus Iwo anali pafupifupi 5.5 masentimita ang'onoang'ono kuposa anthu omwe sanadye.

Komabe, sizikudziwika ngati zotsatirazi zili chifukwa cha mawonekedwe enieni a nkhuku kapena hummus kapena chifukwa chakuti anthu omwe amadya zakudyazi amakhala ndi moyo wathanzi.

Kafukufuku wina wapezanso kuti nyemba monga nandolo zimapereka thupi lochepa thupi ndipo zimadzaza kwambiri.

humus Lili ndi zinthu zingapo zomwe zingathandize kuchepetsa thupi. Ndi gwero lalikulu lazakudya zopatsa thanzi, zomwe zawonetsedwa kuti zimakulitsa kuchuluka kwa ma satiety hormone cholecystokinin (CCK), peptide YY, ndi GLP-1. zakudya za fiber hunger hormone ghrelinamachepetsa milingo ya

Mwa kuchepetsa chilakolako cha chakudya, fiber imathandizira kuchepetsa kudya kwa kalori, zomwe zimathandizira kuchepetsa thupi.

Kuphatikiza apo humusNdi gwero la mapuloteni opangidwa ndi zomera. Kafukufuku wasonyeza kuti kudya kwambiri mapuloteni kumathandiza kuchepetsa chilakolako cha kudya komanso kulimbikitsa metabolism.

Kodi Hummus Amapangidwa Ndi Chiyani?

Nkhuku

Mofanana ndi nyemba zonse, nandolo zimakhala ndi mapuloteni opangidwa ndi zomera komanso zimakhala ndi fiber. Zimathandizanso kumva kukhuta, kukonza chimbudzi ndi thanzi la mtima.

Komanso ndi imodzi mwa mbewu zomwe zimadyedwa kwanthawi yayitali padziko lonse lapansi. Lili ndi magnesium, manganese ndi vitamini B6 zomwe zimathandiza kuchepetsa zizindikiro zomwe zimagwirizanitsidwa ndi PMS.

mafuta

humusta Mafuta a azitona omwe amagwiritsidwa ntchito ndi athanzi chifukwa amadyedwa popanda kuphika mafuta. Mwachikhalidwe, humus Amapangidwa ndi mafuta a azitona apamwamba kwambiri.

adyo

hummus Adyo yaiwisi yomwe imagwiritsidwa ntchito imapereka zakudya zopatsa chidwi, kuphatikizapo flavonoids, oligosaccharides, selenium, sulfure wambiri ndi zina zambiri.

Kugwiritsa ntchito adyo yaiwisi kwatsimikiziridwa kuti kumathandiza kuchepetsa chiopsezo chokhudzana ndi matenda a mtima ndi khansa zosiyanasiyana. Garlic imagwiranso ntchito ngati antifungal, antioxidant, anti-inflammatory and antiviral.

Madzi a mandimu

Madzi a mandimu amakhala ndi alkalizing pathupi. Imathandiza kulimbikitsa chitetezo chamthupi, kulimbikitsa chimbudzi komanso kusunga shuga m'magazi kukhala okhazikika.

nyanja mchere

mwambo humusM'malo mwa mchere wa patebulo, mchere wabwino wa m'nyanja umagwiritsidwa ntchito kuwonjezera kukoma. nyanja mchere, makamaka mchere wa m'nyanja ya Himalayan, uli ndi ubwino wambiri wathanzi. 

Zimathandizira kuti madzi aziyenda bwino komanso amapereka ma sodium omwe amathandizira kuti potaziyamu azidya. Mchere wa m'nyanja ya Himalayan uli ndi ma electrolyte ofunikira komanso ma enzyme omwe amathandizira kuyamwa kwa michere.

Tahini

TahiniAmapangidwa kuchokera ku nthangala za sesame ndipo amaganiziridwa kuti ndi imodzi mwazokometsera zakale kwambiri padziko lapansi. Mbeu za Sesame zimaperekanso mitundu ingapo ya ma micronutrients ofunikira komanso ma macronutrients, kuchokera ku mchere kupita kumafuta acids abwino.

Malinga ndi kafukufuku waposachedwapa, nthanga za sesame zili ndi zinthu zofunika kwambiri zopindulitsa, kuphatikizapo vitamini E, zomwe zingathandize kuchepetsa chiopsezo chokhudzana ndi insulin kukana, matenda a mtima ndi khansa zina.

humusZosakanizazo zikaphatikizidwa, zimati zimapatsa thanzi labwino kwambiri. Izi, humusZonse zimatengera mafuta, chakudya, ndi mapuloteni mu nsomba zomwe zimagwirira ntchito limodzi kutipatsa kumva kukhuta kwambiri tikadya. 

humusChifukwa cha mafuta opezeka m'zamasamba, kuyamwa kwa michere kumawonjezekanso ngati mutagwirizanitsa ndi zakudya zina zopatsa thanzi monga masamba.

Momwe Mungapangire Hummus Kunyumba

zipangizo

• 2 makapu zamzitini nandolo, chatsanulidwa
• 1/3 chikho madzi
• 1/4 chikho madzi a mandimu
• Supuni 1 za mafuta a azitona
• 2 adyo cloves, wosweka
• uzitsine mchere

Zimatha bwanji?

- Ikani zosakanizazo mu pulogalamu ya chakudya ndikusakaniza mpaka zosalala.

- humus okonzeka…

Chifukwa;

Humus, Ndi chakudya chodziwika bwino chodzaza ndi mavitamini ndi mchere.

Maphunziro humus ndi zigawo zake kuzinthu zosiyanasiyana zopindulitsa za thanzi, kuphatikizapo kuthandizira kulimbana ndi kutupa, kuwongolera shuga m'magazi, thanzi labwino la m'mimba, kuchepetsa chiopsezo cha matenda a mtima, ndi kuchepa kwa thupi.

Mwachilengedwe, ndi gluten- komanso wopanda mkaka, zomwe zikutanthauza kuti zitha kudyedwa ndi anthu ambiri.

Mutha kupanga mosavuta pasanathe mphindi khumi malinga ndi Chinsinsi pamwambapa.