Yintoni i-hummus kwaye yenziwa njani? Iinzuzo kunye neXabiso leSondlo

I-Humus, Kukutya okumnandi. Ngokuqhelekileyo kwenziwa ngokuxuba i-chickpeas kunye ne-tahini (i-tahini, isesame, ioli yeoli, ijusi yelamuni kunye negalikhi) kwiprosesa yokutya.

I-Humus Ngaphandle kokuba mnandi, ikwaguquguquka, inezondlo kwaye ineenzuzo ezininzi zempilo ezichukumisayo.

Isicelo "Zingaphi iikhalori kwi-hummus", "zeziphi izibonelelo ze-hummus", "yintoni i-hummus eyenziwe ngayo", "injani i-hummus" iimpendulo kwimibuzo yakho...

Ixabiso lesondlo seHummus

Iqulethe iintlobo ngeentlobo zeevithamini kunye neeminerali wamatyeI-100 gram yokuhambisa umgubo inika ezi zondlo zilandelayo:

Iikhalori: 166

Amafutha: 9.6 grams

Iiprotheni: 7.9 gram

Iikhabhoni: 14.3 grams

Ifayibha: 6.0 grams

IManganese: 39% yeRDI

Ubhedu: 26% ye-RDI

I-Folate: i-21% ye-RDI

I-Magnesium: i-18% ye-RDI

Phosphorus: 18% yeRDI

Intsimbi: 14% yeRDI

I-Zinc: i-12% ye-RDI

I-Thiamine: i-12% ye-RDI

I-Vitamin B6: i-10% ye-RDI

I-potassium: i-7% ye-RDI

I-HumusIngumthombo weprotheyini esekelwe kwisityalo, inika i-7.9 grams ngokukhonza.

Lukhetho olukhulu kubantu abatya imifuno okanye i-vegan. Ukutya inani elaneleyo leprotheyini kubalulekile kwimpilo yonke, ukubuyiswa, kunye nokusebenza komzimba.

Ukongezelela, i-hummus iqukethe isinyithi, i-folate, ebalulekileyo kwimifuno kunye nezilwanyana. ifosforasi kunye neevithamini B. 

Ziziphi iiNzuzo zeHummus?

Ulwa nokudumba

Ukudumba yindlela yomzimba yokuzikhusela kusulelo, kwizifo, okanye ekwenzakaleni.

Nangona kunjalo, ngamanye amaxesha ukuvuvukala kunokuhlala ixesha elide kunokuba kuyimfuneko. Oku kubizwa ngokuba kukudumba okungapheliyo kwaye kunokubangela iingxaki ezininzi zempilo.

I-Humusiqulethe izithako eziphilileyo ezinokunceda ukulwa nokudumba okungapheliyo.

namafutha omnquma yenye yazo. Isityebi kwii-antioxidants ezinamandla ezineenzuzo ezichasayo.

Ngokukodwa, ioyile yomnquma eyongezelelweyo iqulethe i-oleocantan ye-antioxidant, enezinto ezichasayo ezifana neziyobisi eziqhelekileyo ezichasayo.

Ngokufanayo, imbewu yeesame, isithako esiphambili se-tahini, inceda ukunciphisa iimpawu ezivuthayo emzimbeni njenge-IL-6 kunye ne-CRP, eziphakamileyo kwizifo ezivuthayo ezifana nesifo samathambo.

Kwakhona, izifundo ezininzi ii-ertyisi yatsho ukuba ukutya iimbotyi, ezinje ngemidumba, kunciphisa iimpawu zegazi zokudumba.

ikhuthaza ukwetyisa

I-HumusNgumthombo omkhulu wefiber yokutya, enokuphucula impilo yokugaya.

Inika i-100 grams yefiber yokutya nge-6 grams, elingana ne-24% yeemfuno zefiber zemihla ngemihla.

Ndiyabulela kumxholo wefiber ephezulu wamatye Inokunceda ukugcina amathumbu rhoqo. Ngenxa yokuba i-fiber yokutya inceda ukuthambisa isitulo, ngaloo ndlela yenza kube lula ukudlula.

Ngaphezu koko, ifayibha yokutya ikwanceda ukondla ibhaktheriya esempilweni ehlala emathunjini.

Kolunye uphononongo, ukutya i-200 grams yee-chickpeas iiveki ezintathu, Bifidobacterium Kufunyenwe ukukhuthaza ukukhula kweebhaktheriya ezincedo kunye nokucinezela ukukhula kweebhaktheriya ezinobungozi.

I-HumusIfayibha ephuma kumbona iguqulwa ibe yibutyrate, i-acid-chain fatty acid, ubukhulu becala ziibhaktheriya zamathumbu. Le asidi enamafutha inceda ukondla iiseli zekholoni kwaye ineenzuzo ezininzi ezinomtsalane.

Izifundo zaselabhoratri zibonise ukuba imveliso ye-butyrate idibaniswe nomngcipheko ophantsi womhlaza wekoloni kunye nezinye iingxaki zempilo.

Inceda ukulawula iswekile yegazi

I-Humus Ineempawu ezininzi ezinokunceda ukulawula amanqanaba eswekile yegazi.

Okokuqala wamatyeYenziwe kwi-chickpeas, ene-low glycemic index (GI). isalathisi se-glycemicsisikali esilinganisa amandla okutya okunyusa iswekile esegazini.

Ukutya okune-GI ephezulu kugaywa kwaye kufakwe ngokukhawuleza, kubangele ukunyuka okubukhali kunye nokuwa kwinqanaba leswekile yegazi.

Ngokwahlukileyo, ukutya okune-GI ephantsi kugaywa kancinci kwaye kufakwe kamva, okukhokelela ekunyukeni kancinci nangaphezulu kwaye kwehla kumanqanaba eswekile yegazi.

I-Humus Ikwangumthombo omkhulu wefiber enyibilikayo kunye namafutha asempilweni. Ifiber enyibilikayo ixutywa namanzi emathunjini ukwenza into efana nejeli. Oku kunciphisa ukuhamba kweswekile egazini, kuthintele i-spikes yeswekile yegazi.

Amafutha akwanceda ukucotha ukufunxwa kweekhabhohayidrethi eziphuma emathunjini, nto leyo evumela ukuba iswekile ikhutshelwe kumjelo wegazi ngokuthe ngcembe kwaye rhoqo.

Yehlisa umngcipheko wesifo sentliziyo

Isifo senhliziyo sinoxanduva lokufa komntu omnye kwaba-4 kwihlabathi liphela.

I-Humusiqulethe izithako ezininzi ezinokunceda ukunciphisa imingcipheko yesifo sentliziyo.

Kuphononongo lweeveki ezintlanu, abantu abadala abangama-47 abasempilweni batya ukutya okunee-chickpeas okanye ukutya okunengqolowa. Emva kophononongo, abo batya ii-chickpeas ezininzi babene-4.6% esezantsi "embi" ye-LDL ye-cholesterol amanqanaba kunabo badla ingqolowa eyongezelelweyo.

Ukongeza, uphononongo lwezifundo ezili-268 ezinabantu abangaphezu kwe-10 bagqiba kwelokuba ukutya okutyebileyo kwiimbotyi ezifana ne-chickpeas kunciphise i-cholesterol "embi" ye-LDL ngomyinge we-5%.

Ngaphandle kwee-chickpeas wamatyeIoli yomnquma, esetyenziselwa ukwenza umgubo, ngumthombo omkhulu wamafutha asempilweni.

Uhlalutyo lwezifundo ze-840.000 kunye nabantu abangaphezu kwe-32 bafumanisa ukuba abantu abasebenzisa amanqatha anempilo, ngakumbi ioli yeoli, babenomngcipheko ophantsi we-12% wokufa kwisifo senhliziyo.

Olunye uphononongo lwafumanisa ukuba kwi-10 grams nganye (malunga neetipuni ezi-2) zeoyile yomnquma enyulu esetyenzisiweyo ngosuku, ingozi yesifo sentliziyo yancitshiswa nge-10%.

Nangona ezi ziphumo zithembisa, wamatye Izifundo zexesha elide ziyafuneka

Abo banokunganyamezeli ubisi kunye ne-gluten banokudla ngokulula

Ukwaliwa kokutya kunye nokunganyamezeli kuchaphazela izigidi zabantu kwihlabathi liphela.

Abantu abanokwaliwa kokutya kunye nokunganyamezeli kuba kunzima ukufumana ukutya abanokukutya. I-Humus Inokutyiwa phantse ngumntu wonke.

Ngokwendalo ayinagluten-free kunye nobisi, oku kuthetha ukuba ifanelekile kubantu abachatshazelwa zizifo ezifana nesifo se-celiac, i-shellfish allergies, kunye nokunganyamezeli kwe-lactose.

Ixhasa impilo yamathambo

Tahini Iimbewu zeSesame zingumthombo obalaseleyo weeminerali ezininzi ezibalulekileyo zokwakha amathambo ezifana ne-zinc, ubhedu, i-calcium, i-magnesium, i-phosphorus, i-iron kunye ne-selenium.

Ukulahleka kwethambo kudla ngokuxhalabisa abantu ngexesha lokuyeka ukuya exesheni, kubandakanywa nabasetyhini abafumana utshintsho lwehomoni olunokubangela ukuba amathambo abe buthathaka kunye ne-osteoporosis kwabanye.

Ngaba iHummus ikwenza ube buthathaka?

Izifundo ezahlukeneyo wamatyewafunda ukusebenza komgubo wokunciphisa umzimba kunye nokukhusela. Okubangel 'umdla kukuba, ngokutsho kwisifundo sikazwelonke, ii-chickpeas eziqhelekileyo okanye wamatye Abantu abayityileyo bebengama-53% amathuba okuba batyebe kakhulu.

Ukongeza, ubukhulu besinqe busetyenziswa rhoqo kwi-chickpeas okanye wamatye Babekwi-avareji ye-5.5 cm encinci kunabantu abangazange badle.

Nangona kunjalo, akucaci ukuba ezi ziphumo zibangelwa yimpawu ezithile ze-chickpeas okanye i-hummus okanye ngenxa yokuba abantu abatya oku kutya bahlala bephila ubomi obunempilo.

Olunye uphononongo lukwafumanise ukuba iimbotyi ezifana nee-chickpeas zibonelela ngobunzima bomzimba obusezantsi kwaye ziyazalisa ngakumbi.

I-Humus Ineempawu ezininzi ezinokunceda ukunciphisa umzimba. Ingumthombo omkhulu wefayibha yokutya, ebonakaliswe ukwandisa amanqanaba e-satiety hormones cholecystokinin (CCK), i-peptide YY, kunye ne-GLP-1. ihomoni yokutya ifayibha ghrelinyehlisa amanqanaba e

Ngokunciphisa ukutya, i-fiber inceda ukunciphisa ukutya kwekhalori, nto leyo ixhasa ukulahleka kwesisindo.

Ukwengeza wamatyeNgumthombo weprotheyini esekelwe kwisityalo. Uphononongo lubonise ukuba ukutya okuphezulu kweprotheyini kunceda ukunciphisa umdla kunye nokunyusa imetabolism.

Yintoni iHummus eyenziwe ngayo?

Ii-ertyisi

Njengazo zonke iimbotyi, ii-chickpeas ziyiprotheni esekwe kwisityalo kwaye iphezulu kwifiber. Kwakhona kunceda ukuziva ugcwele, ukuphucula ukugaya kunye nempilo yentliziyo.

Ikwayenye yezona zityalo zityiwayo ixesha elide ehlabathini. Iqukethe i-magnesium, i-manganese kunye ne-vitamin B6 enceda ukunciphisa iimpawu eziqhelekileyo ezinxulumene ne-PMS.

namafutha omnquma

I-Humusta Ioli yomnquma esetyenzisiweyo isempilweni kakhulu njengoko ityiwa ngaphandle kokupheka ioyile. Ngokwemveli, wamatye Yenziwe ngeoyile ye-olive eyongezelelweyo ekumgangatho ophezulu.

igalikhi

i-hummus I-garlic eluhlaza esetyenzisiweyo inika inani elimangalisayo lezondlo, kuquka i-flavonoids, i-oligosaccharides, i-selenium, amanqanaba aphezulu esulfure kunye nokunye okuninzi.

Ukusebenzisa igalikhi ekrwada kuye kwangqinwa ukunceda ukunciphisa imingcipheko enxulumene nesifo sentliziyo kunye nomhlaza ohlukeneyo. I-garlic iphinda isebenze njenge-antifungal, i-antioxidant, i-anti-inflammatory kunye ne-antiviral.

Ijusi yelamuni

Ijusi yelamuni inefuthe le-alkalizing emzimbeni. Inceda ukuqinisa ukhuseleko, ukukhuthaza ukugaya kunye nokugcina amanqanaba eswekile yegazi ezinzile.

ityuwa yolwandle

isiko wamatyeEndaweni yetyuwa yetafile, ityuwa yolwandle esemgangathweni isetyenziselwa ukongeza incasa. ityuwa yolwandle, ngakumbi ityuwa yolwandle lwe-Himalayan, ineenzuzo ezininzi zempilo. 

Inceda ukugcina amanqanaba e-fluid elungeleleneyo kwaye ibonelela ngamanqanaba esodium anceda ukulungelelanisa ukungena kwe-potassium. Ityuwa yolwandle lwe-Himalayan iqulethe i-electrolytes ebalulekileyo kunye ne-enzymes ezincedisa ukufunxa izondlo.

Tahini

TahiniYenziwe ngembewu yesesame emhlabeni kwaye kucingelwa ukuba yenye yezona zinongo zakudala emhlabeni. Imbewu yeSesame ikwabonelela ngeendidi ezininzi ezibalulekileyo ze-micronutrients kunye ne-macronutrients, ukusuka kwi-trace minerals ukuya kwi-fatty acids enempilo.

Ngokophando lwakutsha nje, imbewu yeesesame ineepropathi ezibalulekileyo eziluncedo, kubandakanya ivithamin E, enokunceda ukunciphisa umngcipheko onxulumene nokunganyangeki kwe-insulin, isifo sentliziyo kunye nomhlaza othile.

I-HumusXa izithako zidityanisiwe, kuthiwa zibonelela ngakumbi ngezibonelelo zempilo. Oku, wamatyeKonke kumalunga namafutha, iicarbohydrates, kunye neeproteni ezikwintlanzi ezisebenzisanayo ukusinika ukuziva sihluthi nangakumbi emva kokuba sityile. 

I-HumusNgenxa yamanqatha afumaneka kwimifuno, ukufunxa izondlo kwakhona kuphuculwe ukuba udibanisa nokunye ukutya okunesondlo njengemifuno.

Uyenza njani iHummus ekhaya

izinto

• Iikomityi ezi-2 ze-chickpeas ezinkonkxiweyo, zikhutshwe
• 1/3 indebe tahini
• 1/4 indebe yejusi yelamuni
• I-tablespoon ye-1 yeoli yeoli
• I-2 i-clove yegalikhi, icolile
• i-pinch yetyuwa

Kwenziwa njani?

– Beka izithako kwiprosesa yokutya kwaye udibanise de ube mpuluswa.

- I-Humus ilungile...

Ngenxa yoko;

I-Humus, Kukutya okuthandwayo okugcwele iivithamini kunye neeminerali.

Uphando wamatye kunye namacandelo ayo kwiintlobo ezahlukeneyo zeenzuzo zempilo ezinomdla, kubandakanywa nokunceda ukulwa nokuvuvukala, ukuphucula ukulawula iswekile yegazi, impilo engcono yokugaya, ingozi yesifo senhliziyo, kunye nokulahlekelwa kwesisindo.

Ngokwemvelo, i-gluten- kunye nobisi-free, oku kuthetha ukuba inokutyiwa ngabantu abaninzi.

Unokwenza ngokulula ngaphantsi kwemizuzu elishumi ngokweresiphi engentla.