Chii chinonzi hummus uye inogadzirwa sei? Benefits uye Nutritional Value

humus, Chikafu chinonaka. Inowanzogadzirwa nekubatanidza chickpeas uye tahini (tahini, sesame, mafuta emuorivhi, muto wemonamu uye garlic) muzvokudya zvekudya.

humus Kunze kwekunaka, zvakare inogoneka, inovaka muviri uye ine zvakawanda zvinokatyamadza zveutano.

pano "ingani makorikori mu hummus", "zvipi zvinobatsira zve hummus", "chii chinogadzirwa ne hummus", "sei hummus" mhinduro kumibvunzo yako…

Kukosha Kwekudya kweHummus

Iine zvakawanda zvakasiyana-siyana zvevhitamini uye zvicherwa manyowa100 gramu yehupfu inopa zvinotevera zvinovaka muviri:

Calories: 166

Mafuta: 9.6 gramu

Mapuroteni: 7.9 gramu

Carbs: 14.3 magiramu

Fiber: 6.0 gramu

Manganese: 39% yeRDI

Mhangura: 26% yeRDI

Folate: 21% yeRDI

Magnesium: 18% yeRDI

Phosphorus: 18% yeRDI

Iron: 14% yeRDI

Zinc: 12% yeRDI

Thiamine: 12% yeRDI

Vitamin B6: 10% yeRDI

Potassium: 7% yeRDI

humusIcho chirimwa-chakavakirwa sosi yemapuroteni, ichipa 7.9 magiramu pakushumira.

Iyo isarudzo yakanaka kune vanhu vari pakudya kwemuriwo kana vegan. Kushandisa huwandu hwakakwana hweprotein kwakakosha kune hutano hwese, kupora, uye immune function.

Mukuwedzera, hummus ine iron, folate, iyo inokosha kune vanodya uye vegans. phosphorus uye B mavitamini. 

Ndezvipi Zvakanakira Hummus?

Inorwisa kuzvimba

Kuzvimba inzira yemuviri yekuzvidzivirira pautachiona, zvirwere, kana kukuvara.

Zvisinei, dzimwe nguva kuzvimba kunogona kugara kwenguva yakareba kupfuura zvakakodzera. Uku kunonzi kuzvimba kusingaperi uye kunogona kukonzera matambudziko mazhinji ehutano.

humusine zvinhu zvine hutano zvinogona kubatsira kurwisa kuzvimba kusingaperi.

namafuta mumwe wavo. Iyo yakapfuma mune zvine simba antioxidants ine anti-kuzvimba mabhenefiti.

Kunyanya, mafuta emuorivhi ekuwedzera ane antioxidant oleocantan, ine anti-inflammatory properties yakafanana neyakajairwa anti-inflammatory drugs.

Saizvozvo, mhodzi dzeSesame, chinhu chikuru chetahini, inobatsira kudzikisa zviratidzo zvekuzvimba mumuviri zvakaita seIL-6 uye CRP, izvo zvakasimudzwa muzvirwere zvinopisa senge arthritis.

Uyezve, zvidzidzo zvakawanda chickpeas yakataura kuti kunwa mbambaira, senge legumes, kunoderedza zviratidzo zveropa zvekuzvimba.

inokurudzira kugaya

humusIcho chitubu chikuru chekudya fiber, iyo inogona kuvandudza hutano hwekudya.

Inopa 100 magiramu ezvokudya fiber pa 6 gramu, iyo yakaenzana ne24% yezuva nezuva fiber inoda.

Kutenda kune yakakwira fiber yemukati manyowa Inogona kubatsira kuchengetedza ura nguva dzose. Nekuti faibha yekudya inobatsira kupfavisa chituru, zvichiita kuti zvive nyore kupfuura.

Zvakare, fiber yekudya inobatsirawo kudyisa mabhakitiriya ane hutano anogara mumatumbo.

Mune imwe ongororo, kudya 200 magiramu echickpeas kwemavhiki matatu, Bifidobacterium Yakawanikwa kukurudzira kukura kwebhakitiriya inobatsira uye kudzvinyirira kukura kwebhakitiriya inokuvadza.

humusFiber kubva muchibage inoshandurwa kuita butyrate, ipfupi-cheni fatty acid, kazhinji nemabhakitiriya emudumbu. Iyi fatty acid inobatsira kudyisa maseru ekoloni uye ine zvakawanda zvinokatyamadza mabhenefiti.

Zvidzidzo zverabhoritari zvakaratidza kuti kugadzirwa kwebutyrate kwakabatana nenjodzi yakaderera yegomarara rekoloni uye mamwe matambudziko ehutano.

Inobatsira kudzora shuga yeropa

humus Iine zvinhu zvakawanda zvinogona kubatsira kudzora mazinga ehuga.

Chekutanga manyowainogadzirwa kubva kune chickpeas, iyo ine yakaderera glycemic index (GI). glycemic indexchikero chinoyera kugona kwechikafu kukwidza shuga muropa.

Zvokudya zvine GI yakakwira zvinogayiwa uye kunyudzwa nekukurumidza, zvichikonzera kukwira kwakanyanya uye kudonha kwemazinga ehuga.

Sezvineiwo, zvikafu zvine GI yakaderera zvinogayiwa zvishoma nezvishoma uye kunyudzwa gare gare, zvichikonzera kunonoka uye zvakanyanya kusimuka uye kudonha mumazinga eshuga yeropa.

humus Iyo zvakare inopa yakakura soluble fiber uye ine hutano mafuta. Soluble fiber inosanganiswa nemvura muura kuti iite gel-like substance. Izvi zvinononotsa kutenderera kweshuga muropa, kudzivirira mashuga eropa.

Mafuta anobatsirawo kunonoka kutorwa kwemakhahydrates kubva mumatumbo, izvo zvinobvumira shuga kuti ibudiswe muropa zvishoma nezvishoma uye nguva dzose.

Inoderedza njodzi yechirwere chemoyo

Chirwere chemwoyo ndicho chinokonzera 4 mu 1 nzufu pasi rose.

humusine zvinhu zvakati wandei zvinogona kubatsira kuderedza njodzi dzechirwere chemoyo.

Muchidzidzo chemavhiki mashanu, vanhu vakuru makumi mana nevanomwe vane hutano vakadya chikafu chine chickpeas kana chikafu chine gorosi. Mushure mekudzidza, avo vaidya chickpeas dzakawanda vaiva ne47% yakaderera "yakaipa" LDL cholesterol mazinga pane avo vakadya gorosi rakawedzerwa.

Uyezve, ongororo yezvidzidzo gumi nevanhu vanopfuura 268 yakagumisa kuti kudya kwakapfuma mumakumbo akadai sechickpeas kwakaderedza "yakaipa" LDL cholesterol neavhareji ye10%.

Kunze kwechickpeas manyowaMafuta emuorivhi, anoshandiswa kugadzira hupfu, ndiwo anopa mafuta ane utano.

Ongororo yezvidzidzo zve840.000 nevanhu vanopfuura 32 vakawana kuti vanhu vaidya mafuta ane hutano, kunyanya mafuta emuorivhi, vaive ne12% yakaderera njodzi yekufa kubva kuchirwere chemoyo.

Imwe ongororo yakawana kuti pamagiramu gumi ega ega (anenge mashupuni maviri) emafuta emuorivhi akawedzerwa anodyiwa pazuva, njodzi yechirwere chemoyo yakaderedzwa ne10%.

Kunyangwe mhedzisiro iyi ichivimbisa, manyowa Zvidzidzo zvenguva refu zvinodikanwa pa

Avo vane mukaka uye gluten kusashivirira vanogona kudya nyore

Kusawirirana kwezvokudya uye kusashivirira kunokanganisa mamiriyoni evanhu pasi rose.

Vanhu vane allergies yechikafu uye kusashivirira vane nguva yakaoma kuwana chikafu chavanogona kudya. humus Inogona kudyiwa nemunhu wese.

Iyo yakasikwa gluten-isina uye isina mukaka-isina, zvichireva kuti yakakodzera kune vanhu vanobatwa nezvirwere senge celiac chirwere, shellfish allergies, uye lactose kusashivirira.

Inotsigira hutano hwemapfupa

Tahini Mbeu dzeSesame ndiyo yakanakisa sosi yezvicherwa zvakati wandei zvakakosha zvekuvaka mapfupa zvakaita se zinc, mhangura, calcium, magnesium, phosphorus, iron uye selenium.

Kurasikirwa kwemapfupa kunowanzova nehanya nevanhu panguva yekuenda kumwedzi, kusanganisira vakadzi vanoona kuchinja kwehomoni kunogona kukonzera kushaya simba kwepfupa uye kunyange osteoporosis mune vamwe.

Hummus Inokuita Iwe Usina Simba Here?

Zvidzidzo zvakasiyana-siyana manyowaakadzidza kushanda kwehupfu pakurasikirwa nekurema uye kudzivirira. Zvinofadza, maererano nekudzidza kwenyika, nguva dzose chickpeas kana manyowa Vanhu vakaidya vaive ne53% mukana wekuve wakafutisa.

Mukuwedzera, hukuru hwechiuno hunogara huchishandiswa mu chickpeas kana manyowa Vaive paavhareji 5.5 cm madiki pane vanhu vasina kudya.

Nekudaro, hazvizivikanwe kana izvi mhedzisiro zvichikonzerwa nehunhu hwechickpeas kana hummus kana nekuda kwekuti vanhu vanodya chikafu ichi vanowanzotora mararamiro ane hutano.

Zvimwe zvidzidzo zvakawanawo kuti maruva akaita sechickpeas anopa huremu hwemuviri uye ari kuzadza.

humus Iine zvinhu zvakasiyana-siyana zvinogona kubatsira nekuderedza uremu. Iyo yakakura sosi yekudya fiber, iyo yakaratidza kuwedzera mazinga e satiety mahomoni cholecystokinin (CCK), peptide YY, uye GLP-1. dietary fiber nzara hormone ghrelininodzikisa mazinga e

Nokuderedza kudya, fiber inobatsira kuderedza kudya kwekoriori, iyo inotsigirawo kuderedza uremu.

Pamusoro pe manyowaIcho chirimwa-based protein source. Zvidzidzo zvakaratidza kuti kudya kwakanyanya kweprotein kunobatsira kuderedza kudya uye kuwedzera metabolism.

Chii chinonzi Hummus?

Chickpeas

Kufanana nembesa dzose, chickpeas iprotein-based-protein uye yakakwirira mufiber. Inobatsirawo kunzwa kuguta, kunatsiridza kugaya uye hutano hwemoyo.

Iriwo rimwe rema legumes akareba kudarika pasi rose. Iine magnesium, manganese uye vhitamini B6 iyo inobatsira kuderedza zviratidzo zvakajairika zvine chekuita nePMS.

namafuta

humusta Mafuta emuorivhi anoshandiswa ane hutano nekuti anodyiwa pasina kubika mafuta. Pachivanhu, manyowa Yakagadzirwa nemhando yepamusoro extra virgin olive oil.

hadiyo

hummus Kariki yakasvibirira inoshandiswa inopa huwandu hunoshamisa hwezvikafu, kusanganisira flavonoids, oligosaccharides, selenium, yakakwira sarufa nezvimwe zvakawanda.

Kushandisa garlic yakasvibirira kwakaratidza kubatsira kudzikisa njodzi dzinosangana nechirwere chemoyo uye dzakasiyana siyana kenza. Garlic inoshandawo seantifungal, antioxidant, anti-inflammatory uye antiviral.

Ndimu muto

Lemon juice ine alkalizing effect pamuviri. Inobatsira kusimudzira hutachiona, kukurudzira kugaya uye kuchengetedza huwandu hweshuga muropa.

gungwa munyu

a tsika manyowaPanzvimbo yemunyu wetafura, gungwa remunyu rakanaka rinoshandiswa kuwedzera kunhuhwirira. gungwa munyu, kunyanya munyu wegungwa reHimalayan, une hutano hwakawanda hunobatsira. 

Inobatsira kuchengetedza mazinga emvura akaenzana uye inopa mazinga e sodium anobatsira kuenzanisa kudya kwe potassium. Gungwa reHimalayan munyu rine maelectrolyte akakosha uye ma enzymes anobatsira kutorwa kwemuviri.

Tahini

TahiniInogadzirwa kubva pasi pemhodzi ye sesame uye inofungidzirwa kuti ndiyo imwe yezvinyakare zvekare pasi rose. Mbeu dzeSesame dzinopawo zvakasiyana-siyana zvakakosha zvakakosha mamicronutrients uye macronutrients, kubva pakuteedza zvicherwa kusvika kune hutano mafuta acids.

Maererano netsvagiridzo yechangobva kuitika, mhodzi dzeSesame dzine zvakakosha zvinobatsira zvinhu, kusanganisira vhitamini E, inogona kubatsira kudzikisa njodzi dzine chekuita ne insulin kuramba, chirwere chemoyo uye mamwe magomarara.

humusKana zvigadzirwa zvabatanidzwa, zvinonzi zvinopa hutano hwakanyanya. Izvi, manyowaIzvo zvese nezvemafuta, makabhohaidhiretsi, uye mapuroteni ari muhove achishanda pamwechete kutipa kunzwa kwakanyanya kwekuguta mushure mekudya. 

humusNekuda kwemafuta anowanikwa mumiriwo, kudya kwekudya kunowedzerwawo kana ukaibatanidza nezvimwe zvinovaka muviri zvakadai semiriwo.

Nzira yekugadzira hummus kumba

zvinhu

• 2 makapu emumagaba chickpeas, akadirwa
• 1/3 mukombe tahini
• 1/4 mukombe ndimu
• 1 tablespoons mafuta omuorivhi
• 2 garlic cloves, yakapwanyika
• pinch yemunyu

Zvinoitwa sei?

- Isa zvinongedzo mukugadzira chikafu uye sanganisa kusvika zvatsetseka.

- humus ready...

Semagumo;

Humus, Icho chikafu chakakurumbira chakazara nemavhitamini nemamineral.

Zvidzidzo manyowa uye zvikamu zvaro kune zvakasiyana-siyana zvehutano hunoshamisa hunobatsira, kusanganisira kubatsira kurwisa kuzvimba, kuvandudza kudzora shuga yeropa, hutano huri nani hwekudya, njodzi yechirwere chemoyo yakaderera, uye kuora muviri.

Nomuzvarirwo, ine gluten- uye isina mukaka, zvinoreva kuti inogona kudyiwa nevanhu vazhinji.

Iwe unogona kuzviita zviri nyore mumaminetsi asingasviki gumi maererano nekamukira iri pamusoro.