Iinzuzo, Ubungozi kunye neXabiso lesondlo seChickpeas

Ii-ertyisiSisityalo esilinywe ngamawaka eminyaka kwaye lilungu losapho lwembotyi.

Umthombo otyebileyo weevithamini, iiminerali kunye nefiber isityalo se-chickpeaInika iintlobo ngeentlobo zeenzuzo zempilo, ezifana nokuphucula ukugaya, ukulawula ubunzima, kunye nokunciphisa umngcipheko wezifo ezithile.

Ikwatyebile kwiprotheyini, ngoko ke yeyona ndlela ilungileyo kwinyama yabantu abatya imifuno kunye nemifuno.

kwinqaku "yintoni i-chickpea", "inzuzo ye-chickpea", "ixabiso levithamini yechickpea" Uya kufunda malunga.

Yintoni iChickpea?

Ii-ertyisiyenye yezona mbotyi zindala zalinywayo – isasele indala kangange 7.500 yeminyaka ifunyenwe kuMbindi Mpuma. Ifuywe kudongwe lwe-Neolithic kwiindawo zaseTurkey ii-ertyisi ifunyenwe.

Ukususela kumaxesha amandulo, abantu babenjalo intshontsho Kukholelwa ukuba yonyusa inani lamadlozi kunye nobisi, ibangele ukuba sexesheni, kwaye ibonelele ngezibonelelo zonyango ezinjengokuncedisa kunyango lwamatye ezintso.

Ii-ertyisiYayithandwa kakhulu ngamaGrike, amaYiputa namaRoma. Abahloli njengoko behamba benqumla iilwandlekazi intshontsho zisasazeke kulo lonke ihlabathi.

ii-chickpeas zomhlabaYade yasetyenziswa endaweni yekofu eYurophu ngo-1793. Ngexesha leMfazwe Yehlabathi I, iichickpeas zazikhuliswa kwiindawo zaseJamani ngenxa yale njongo. Kweminye imimandla yehlabathi isavutshelwa njengenye indawo yekofu.

Igama layo lezenzululwazi yiCcer arietinum. ii-ertyisiYilegume yosapho lweFabaceae. Ii-ertyisiIphezulu kakhulu kwiprotheyini.

Lithini ixabiso leSondlo seeChickpeas?

Le legume ineprofayile yezondlo enomtsalane. Ibonelela ngeekhalori ezingama-28 nge-46-gram nganye.  Malunga neepesenti ezingama-67 zezi khalori ziikhabhohayidrethi, ezinye ziphuma kwiprotheyini kunye nentwana yamafutha.

Ikwabonelela ngesixa esihle sefiber kunye neprotheyini, kunye neentlobo ngeentlobo zeevithamini kunye neeminerali. Isidlo se-28-gram sinezondlo ezilandelayo: 

Iikhalori: 46

Iikhabhoni: 31 gram

Ifayibha: 2 grams

Iiprotheni: 3 gram

I-Folate: i-12% ye-RDI

Intsimbi: 4% yeRDI

Phosphorus: 5% yeRDI

Ubhedu: 5% ye-RDI

IManganese: 14% yeRDI

Ziziphi iiNzuzo zeChickpeas?

icinezela umdla wokutya

Ii-ertyisiIfiber kunye neprotheyini ekuyo inceda ukugcina umdla uphantsi kolawulo. Iiprotheyini kunye nefayibha zetyiswa kancinane, nto leyo enika imvakalelo yokuhlutha. Ukongeza, iiprotheyini zonyusa amanqanaba ehomoni emzimbeni anciphisa umdla wokutya.

Isityebi kwiprotheyini esekwe kwisityalo

Esi sondlo esiluncedo lukhetho lokutya olufanelekileyo kwabo bangatyi iimveliso zezilwanyana kuba iprotheni esekwe kwisityalo ngumthombo. I-28-gram ukukhonza inika malunga ne-3 grams yeprotheni.

Iprotheyini ekule legume ikunceda uzive ugcwele kwaye igcina umdla wakho wokutya ulungile. Iprotheyini ikwanceda ukugcina ukulawulwa kobunzima, impilo yamathambo kunye namandla emisipha.

Ezinye izifundo ii-ertyisiyabonisa ukuba umgangatho weprotini ekwintlanzi ubungcono kunowezinye iimbotyi. Oku kungenxa yokuba iqulethe phantse zonke ii-amino acids ezibalulekileyo, ngaphandle kwe-methionine.

Inceda ukunciphisa umzimba ngokubonelela ngolawulo lobunzima

I-Chickpea iyanciphaIneempawu ezahlukeneyo ezinokunceda ekunciphiseni ubunzima kunye nokugcinwa kwesisindo.

Okokuqala, iikhalori zeechickpeas ukuxinana kakhulu. Ngamanye amazwi, ineekhalori ezincinci xa kuthelekiswa nesixa sokutya esikuso. ukutya okuphantsi kweekhalori abatyayo banciphisa ubunzima xa kuthelekiswa nabo batya ukutya okunekhalori ephezulu.

Ukongezelela, iprotheni kunye nefiber kule legume ivumela ukunciphisa inani elipheleleyo leekhalori ezithathwa ngosuku ngenxa yemiphumo yokunciphisa ukutya.

rhoqo kwisifundo ii-ertyisi Abo babetyile babengama-53% amathuba okuba batyebe kakhulu kwaye babenomlinganiselo ophantsi wobunzima bomzimba kunabo bangatyi.

Ixhasa ulawulo lweswekile yegazi

Ineempawu ezininzi ezinokunceda ukulawula amanqanaba eswekile yegazi.

Okokuqala, ine-index ye-glycemic ephantsi (GI), isalathisi sendlela iswekile yegazi ephakama ngayo ngokukhawuleza emva kokutya ukutya. Ukutya okuphantsi kwe-glycemic index Ayibangeli ukuguquguquka ngokukhawuleza kweswekile yegazi.

Kamva, ii-ertyisiNgumthombo olungileyo wefiber kunye neprotheyini, zombini ezo zaziwa ngendima yazo kulawulo lweswekile yegazi. Ifayibha icothisa ukufunxwa kweecarbohydrates; oku kubangela ukunyuka okuthe gqolo kumanqanaba eswekile yegazi.

Kwakhona, ukutya ukutya okuneprotheyini eninzi kunceda ukugcina amanqanaba eswekile yegazi enempilo kubantu abanesifo seswekile se-2.

Izifundo ezahlukeneyo ziye zafumanisa ukuba ukutya le legume kunciphisa umngcipheko wezifo ezininzi, kubandakanya isifo seswekile kunye nesifo sentliziyo. Oku kudla ngokubalelwa kwiziphumo zayo zokwehlisa iswekile yegazi.

Iluncedo kwimpilo yokwetyisa

Umxholo weChickpeaIinzuzo zefiber kwimpilo yokwetyisa zibonakalisiwe. I-fiber ekuyo kakhulu iyanyibilika, oku kuthetha ukuba ixuba namanzi kwaye yenza into efana nejeli kwindlela yokugaya.

Ifiber enyibilikayo inceda ukunyusa inani lebhaktheriya esempilweni emathunjini kwaye ikhusela iibhaktheriya ezingafanelekanga ukuba zingaphindaphindeki. Oku kukhokelela kumngcipheko oncitshisiweyo weemeko ezithile zokwetyisa, ezifana ne-irritable bowel syndrome kunye nomhlaza wekoloni.

Ikhusela kwizifo ezingapheliyo

Ineempawu ezininzi ezinokunceda ukunciphisa umngcipheko wezifo ezithile ezingapheliyo.

Isifo sentliziyo

Ii-ertyisiIngumthombo weeminerali ezininzi ezifana ne-magnesium kunye ne-potassium, eziluncedo kwimpilo yentliziyo. Ezi minerali zinceda ukukhusela uxinzelelo lwegazi oluphezulu, umngcipheko omkhulu wesifo senhliziyo.

Ukongezelela, i-fiber e-soluble kule legume inceda ukunciphisa i-triglyceride kunye "ne-cholesterol embi" ye-LDL, enciphisa umngcipheko wesifo senhliziyo.

Umhlaza

ngamaxesha athile yitya i-chickpeasInceda ukunciphisa umngcipheko weentlobo ezithile zomhlaza.

Ukutya ii-chickpeasivuselela ukuveliswa kwe-butyrate kwiiseli zekholoni. I-Butyrate yi-asidi enamafutha ehlisa ukudumba kunye nomngcipheko womhlaza wekoloni.

Ikwangumthombo weesaponins, iikhompawundi zezityalo ezinokunceda ukuthintela ukuphuhliswa komhlaza othile.

Seswekile

Ii-ertyisiSathi umgubo unika ulawulo lweswekile yegazi. Oku kusebenzayo ekuthinteleni nasekulawuleni isifo seswekile.

Ifiber kunye neprotheyini kule legume inceda ukukhusela amanqanaba eswekile yegazi ukuba anyuke ngokukhawuleza emva kokutya, eyona nto ibalulekileyo ekulawuleni isifo seswekile.

Ukongeza, i-low glycemic index (GI) yenza kube kukutya okufanelekileyo kwabanesifo seswekile, njengoko kuncinci ukubangela i-spikes yeswekile yegazi.

Kwangelo xesha nemagniziyamIngumthombo weevithamini ezininzi kunye neeminerali ezifunyenwe ukunciphisa umngcipheko wesifo seswekile se-2, kuquka iivithamini ze-B kunye ne-zinc.

Isusa imibimbi

Esi sisiphumo somxholo wemanganese kwiichickpeas, ezaziwa ngokunika amandla iiseli kunye nokulwa neeradicals zasimahla ezinokubangela imibimbi. Iivithamini B zisebenza njengamafutha kwiiseli.

Ukucoca ubuso bakho ii-ertyisi ungasebenzisa. intlama ye-chickpeaYixube kunye ne-turmeric kwaye usebenzise umxube ebusweni bakho kusasa. Yiyeke imizuzu eyi-15 emva koko uyihlambe ngamanzi abandayo. Esi sicelo sikwanceda ukunciphisa amabala ebudala kwaye bukhanyise ubuso.

Ithintela ukulahleka kweenwele

Ii-ertyisiUkuqwalasela ukuba umgubo ucebile kwiprotheni, unokuthintela ukulahleka kweenwele. Ngombulelo kumxholo wayo we-manganese, unokomeleza iinwele. Ukunqongophala kwemanganese kunokubangela ukukhula okucothayo kweenwele.

Ii-ertyisiIVithamin A kunye ne-zinc nazo zilwa ne-dandruff. 6 amacephe ii-ertyisi Unokuxuba i-puree ngamanzi kwaye uyisebenzise ngokuphulula intloko yakho. Lindela imizuzu eyi-15 ngaphambi kokuba uhlambe njengesiqhelo.

Ii-ertyisiI-zinc ekwiti inokunceda ukuthintela ukuncipha kweenwele. Umxholo wobhedu unokunceda iinwele zikhule.

Iphucula impilo yamehlo

Ii-ertyisiIqulethe i-beta-carotene, enokuphucula impilo yombono. Kukwakho ne-zinc, esinye isondlo esibalulekileyo sokubona. Inceda ukuthutha ivithamin A ukusuka esibindini ukuya kwiretina.

I-Zinc inokunceda ukukhusela ukuqhubeka kwe-macular degeneration.

yomeleza amathambo

Ii-ertyisi Iqulethe i-calcium kwaye iyaziwa ukuba ibaluleke kangakanani i-calcium kumathambo. I-Chickpeas nazo zine-magnesium, enye iminerali esetyenziswa ngumzimba (kunye ne-calcium) ukwakha amathambo.

Ii-ertyisiEzinye iiminerali eziphucula impilo yamathambo ziquka i-manganese, i-zinc, i-vitamin K, yonke into enceda ukugcina isakhiwo samathambo.

Ikwanephosphate, ethi kunye nekhalsiyam inegalelo elikhulu ekuphuculeni amathambo afanelekileyo. Kodwa ukuthatha i-phosphorus eninzi kunye ne-calcium encinci kunokubangela ukulahleka kwethambo.

Ii-ertyisiI-Vitamin K ikwanyusa ukufunxa kwe-calcium. Amanqanaba aphantsi kavithamini K ahlala edityaniswa nokuqhekeka kwamathambo. 

Ii-ertyisiI-iron kunye ne-zinc efumaneka kwintlanzi sesinye isondlo esibalulekileyo esixhasa impilo yamathambo kunye ne-cartilage.

Izibonelelo zeeChickpeas kubasetyhini abakhulelweyo

Ii-ertyisiiqulethe izondlo ezifunekayo ngexesha lokukhulelwa, ezifana nefiber, protein, iron kunye necalcium.

I-Folate sesona sondlo sibalulekileyo ngexesha lokukhulelwa. Ibalulekile kwimpilo kamama kunye nosana olungekazalwa. Kwakhona kunciphisa umngcipheko we-neural tube defects kunye nobunzima bokuzalwa obuphantsi. Ukungoneli kwe-folate ngexesha lokukhulelwa nako kunokubeka umntwana emngciphekweni wokosuleleka kunye nesifo ekuhambeni kwexesha ebomini.

Inceda ukunciphisa ukuvuvukala

Ii-ertyisi iimbotyi, kunye nezifundo zophando ubuncinci ii-servings ezi-4 ngeveki ii-ertyisi ibonisa ukuba ukutya kunokunciphisa amathuba okudumba. Isenokuphucula kakhulu iipropathi ezithile zemetabolism.

Ii-ertyisiEzinye izondlo ezifana nevithamini A, C, kunye ne-B6, i-fiber, iprotheni, i-magnesium, i-selenium, kunye nentsimbi - zonke ezi zinceda ukulwa nokudumba.

Inesiphumo se-alkalizing

Iimbotyi zinefuthe le-alkalizing emzimbeni kwaye zinceda ukulungelelanisa amanqanaba e-pH ngokulwa ne-asidi ephezulu.

Ii-ertyisiUkufunxa izondlo kuphuculwa ngakumbi xa kudityaniswa nomthombo osempilweni wamafutha, njengeoyile yomnquma - njenge hummus. Ukwengeza ii-ertyisiIngumthombo olungileyo wezondlo ezintathu ezinceda ukunciphisa iimpawu eziqhelekileyo ezinxulumene ne-PMS: i-magnesium, i-manganese, kunye ne-vitamin B6.

Ukutya njani iChickpeas

Le legume inokuthengwa entsha, yomisiwe kwaye ifakwe. Ukubilisa i-chickpeas, ukupheka inokutyiwa. Iguquguqukayo, ingasetyenziselwa kwiindidi ezahlukeneyo zokutya. Ingongezwa kwiisaladi, iisuphu kunye neesandwich.

Kwaziwa njengokutya okunempilo wamatyeeyona nto iphambili yomgubo ii-ertyisiuhlobo.

Ziziphi iingozi zeChickpea?

Iingxaki ngeFayibha eFakayo

Ii-ertyisi ephezulu kwifiber. Ukonyuka kwefiber ngokukhawuleza kunokubangela ukuphazamiseka kwesisu, igesi, urhudo kunye nokuqunjelwa. Nangona ngokuqhelekileyo ihamba kwiiyure ezimbalwa, inokubangela ukuba isisu sibuhlungu.

Ukwalana kweLegume

Ii-ertyisi, sisalamane seembotyi zesoya kwaye ke ngoko sinokwenza kube mandundu ukwaliwa lusu. Ukuba ngaba unengxaki yokwaliwa yimidumba, lumka xa uyisebenzisa. Ezinye iimpawu zokwaliwa kweembotyi ziquka isicaphucaphu, urhudo, ukurhawuzelelwa kwesikhumba, ukurhawuzelelwa, intloko ebuhlungu, kunye nokukhohlela.

Ngenxa yoko;

Ii-ertyisi Kukutya okunempilo kakhulu. Ityebile kwiivithamini, iiminerali, i-fiber kunye neprotheni. Ezi zakhiwo zibonelela ngezibonelelo zempilo ukusuka kulawulo lobunzima ukuya kulawulo lweswekile yegazi.

Ukutya rhoqo kunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo senhliziyo kunye nomhlaza.

Ubungozi bee-chickpeas Kwaye xa utya kakhulu, kubangela igesi. Isisombululo kule nto kubusuku bangaphambili. ukufunxa ii-chickpeas nokupheka.