Wenziwa njani umgubo weChickpea? Iingenelo kunye neeNgozi

umgubo we-chickpea; igram umgubo, besan Yaziwa ngamagama ahlukeneyo afana nala Yenza isiseko se-Indian cuisine.

Lo mgubo ulula ukwenza ekhaya kutshanje uye wafumana ukuthandwa kwihlabathi jikelele njengenye indlela engenagluten kumgubo wengqolowa. 

kwinqaku "izibonelelo zomgubo we-chickpea", "ulungele ntoni umgubo we-chickpea", "ukwenziwa komgubo we-chickpea", "ukwenziwa njani umgubo we-chickpea" izihloko ziya kuqwalaselwa.

Yintoni iChickpea Flour?

Ngumgubo we-pulse owenziwe kwii-chickpeas. Ekrwada iyakrakra kancinci, iindidi ezigcadiweyo zimnandi kakhulu. umgubo we-chickpeaIsityebi kwiicarbohydrate, iiprotheni kunye nefiber. Kananjalo ayinayo i-gluten. 

Ixabiso leSondlo leFlour yeChickpea

Lo mgubo ugalelwe izondlo ezibalulekileyo. Ikomityi enye (92 grams) Umxholo wezondlo zomgubo we-chickpea imi ngolu hlobo lulandelayo;

Iikhalori: 356

Iiprotheni: 20 gram

Amafutha: 6 grams

Iikhabhoni: 53 gram

Ifayibha: 10 grams

I-Thiamine: I-30% ye-Reference Daily Intake (RDI)

I-Folate: i-101% ye-RDI

Intsimbi: 25% yeRDI

Iphosphorasi: 29% yeRDI

I-Magnesium: i-38% ye-RDI

Ubhedu: 42% yeRDI

IManganese: 74% yeRDI

Ikomityi enye umgubo we-chickpea (i-92 grams) iqulethe i-folate engaphezulu kancinane kunokuba uyidinga ngosuku. Ukongeza, i-iron, i-magnesium, i-phosphorus, Ubhedu kwaye ngumthombo ogqwesileyo weeminerali ezifana nemanganese.

Ziziphi iiNzuzo zomgubo weChickpea?

Ukunciphisa ukubunjwa kweekhompawundi ezinobungozi kukutya okucutshungulwayo

Iertyisi, ipolyphenol Iqulethe i-antioxidants enenzuzo ebizwa I-Antioxidants i-compounds elwa nama-molecule angazinzanga emzimbeni wethu ebizwa ngokuba yi-radicals yamahhala, ekucingelwa ukuba igalelo ekuphuhlisweni kwezifo ezahlukahlukeneyo.

Kuxelwa ukuba i-polyphenols yesityalo inciphisa i-radicals yamahhala ngokukodwa ekutyeni kwaye iguqule umonakalo onokuthi ubangele emzimbeni wethu.

Ukwengeza, umgubo we-chickpea Inamandla okunciphisa umxholo we-acrylamide wokutya okucutshungulwayo. I-Acrylamide yimveliso yokwenziwa kokutya engazinzanga.

Ifumaneka kumanqanaba aphezulu kumgubo kunye namashwamshwam asekelwe kwiitapile. Yinto enokuthi ibangele umhlaza kwaye inokubangela iingxaki ngokuzala, ukusebenza kwemithambo-luvo kunye nezihlunu, kunye ne-enzyme kunye nomsebenzi wehomoni.

Kuphononongo oluthelekisa iintlobo ngeentlobo zomgubo umgubo we-chickpea, ivelise elona xabiso liphantsi le-acrylamide xa ishushu. Kwesinye isifundo, ingqolowa kunye umgubo we-chickpea Kuye kwaphawulwa ukuba ii-cookies ezenziwe ngomxube womgubo wengqolowa zine-86% ngaphantsi kwe-acrylamide kunezo zenziwe ngomgubo wengqolowa kuphela.

Ineekhalori ezincinci kunomgubo oqhelekileyo.

1 ikomityi (92 grams) chickpea umgubo caloriesImalunga ne-25% yeekhalori ezimbalwa xa kuthelekiswa nomgubo wengqolowa. 

Ibamba ngaphezulu

Abaphandi bathi iimbotyi ezifana nee-ertyisi kunye neelentile zinciphisa indlala. 

umgubo we-chickpea Ikwanciphisa nendlala. Nangona ingezizo zonke izifundo ezivumayo, ezinye umgubo we-chickpea ufumene ubudlelwane phakathi kokwanda kokuhlutha kunye nokuhlutha okwandisiweyo.

Ichaphazela iswekile yegazi ngaphantsi komgubo wengqolowa

umgubo we-chickpeaIsixa secarbohydrates yomgubo omhlophe sisiqingatha. Ngokuba isalathisi se-glycemic iphantsi. Isalathiso se-glycemic index (GI) ngumlinganiselo wendlela ukutya okunyusa ngayo iswekile yegazi ngokukhawuleza.

Umgubo omhlophe unexabiso le-GI malunga ne-70-85. umgubo we-chickpeaI-snacks eyenziwe kuyo icingelwa ukuba ine-GI ye-28-35. Kukutya okuphantsi kwe-GI okunempembelelo ngokuthe ngcembe kwiswekile yegazi kunomgubo omhlophe. 

Iqulethe ifayibha

umgubo we-chickpeaIichickpeas zigcwele ifayibha ngenxa yokuba ii-chickpeas ngokwazo ziphezulu ngokwendalo kwesi sondlo. Ikomityi enye (92 grams) umgubo we-chickpeainikeza malunga ne-10 grams yefiber-izihlandlo ezithathu inani lefiber kumgubo omhlophe.

Ifayibha inika izibonelelo ezininzi zempilo, kwaye ifayibha ye-chickpea ngokukodwa ikhuthaza ukuphuculwa kweswekile yegazi.

Iichickpeas nazo isitatshi esixhathisayo Inodidi lwefiber ebizwa ngokuba Isitashi esixhathisayo sihlala singagatywa de sifike emathunjini ethu amakhulu, apho sisebenza njengomthombo wokutya kwiibhaktheriya ezisempilweni zamathumbu.

Iyanciphisa umngcipheko wezifo ezininzi, kubandakanywa nesifo senhliziyo, uhlobo lwe-2 yeswekile kunye nomhlaza wekoloni.

Iprotheyini eninzi kunezinye iiflour

Iphezulu kwiprotheyini kunabanye umgubo, kubandakanywa umgubo omhlophe kunye nengqolowa. Ngelixa kukho iigram ezili-1 zeprotheyini kwikomityi enye yeegram ezingama-92 zomgubo omhlophe kunye neegram ezili-13 zeprotheyini kumgubo wengqolowa opheleleyo, umgubo we-chickpea Inika i-20 grams yeprotheni.

Imizimba yethu idinga iprotheyini yokwakha izihlunu kwaye ichache kukwenzakala kunye nezifo. Ikwadlala indima ebalulekileyo ekulawuleni ubunzima.  

Ukutya okuneprotheyini ephezulu kukugcina uzele ixesha elide, kwaye imizimba yethu kufuneka itshise iikhalori ezininzi ukuze wetyise oku kutya.

Iichickert zingumthombo obalaseleyo weprotheyini kubantu abatya imifuno kunye nezilwanyana ezidliwayo ngenxa yokuba ziqulethe i-9 ye-8 ebalulekileyo ye-amino acids.

Ayinagluten

Lo mgubo uthatha indawo yomgubo wengqolowa. Ineprofayili yezondlo engcono kunomgubo ocoliweyo, njengoko ibonelela ngeevithamini ezininzi, iiminerali, i-fiber kunye neprotheni, kwaye iqulethe iikhalori ezimbalwa kunye ne-carbohydrates.

Ikwafanelekile kubantu abanesifo se-celiac, ukunganyamezeli kwegluten okanye ingqolowa yokwaliwa, njengoko ingenayo i-gluten njengengqolowa.

Inganceda ukunyanga i-anemia

ukunqongophala kwe-iron anemiainokuphuma kwi. umgubo we-chickpea Inomthamo olungileyo we-iron.

umgubo we-chickpeaI-iron evela kwinyama yenkomo iluncedo kakhulu kubantu abatya imifuno abangakwaziyo ukufumana i-iron yemihla ngemihla enyameni. Ukongeza ekuthinteleni i-anemia, i-iron nayo idlala indima ekuveliseni iiseli ezibomvu zegazi kwaye inceda ukuthutha igazi kuzo zonke iiseli zomzimba. Iminerali ikwaphucula imetabolism kunye noncedo ekuveliseni amandla.

Ikhusela umhlaza wesisu

Ngokutsho kophando olwenziwe eMexico, umgubo we-chickpea Inokukhusela kumhlaza wekoloni. umgubo we-chickpeaIfezekisa oku ngokunciphisa i-oxidation ye-DNA kunye neeprotheni kunye nokuvimbela ukusebenza kwe-beta-catenin, iprotheni ebalulekileyo ye-oncogenic (i-tumor-causing) kwi-colon cancer.

Ngokutsho kweZiko laseMelika loPhando lweCancer, umgubo we-chickpea Kwakhona iqulethe i-saponins kunye nee-lignans ezinceda ukukhusela umhlaza wekoloni.

umgubo we-chickpea ikwaqulethe i-antioxidants ezifana ne-flavonoids, i-triterpenoids, i-protease inhibitors, i-sterols kunye ne-inositol. Ngokophononongo olwenziwa eTurkey, ukutya iimbotyi kunokuba neziphumo ezininzi eziluncedo ngokwasemzimbeni, enye yazo kuthintelo lomhlaza wekoloni.

Uphononongo lukwabonisile ukuba amazwe asetyenziswa kakhulu imifuno edla ngokutya anesehlo esisezantsi somhlaza wesisu.

Uphononongo lwamva nje lwesiPhuthukezi umgubo we-chickpea ithi ukusetyenziswa kwayo kunokuthintela iprotein ye-MMP-9 gelatinase, enoxanduva lokuqhubekela phambili komhlaza webala ebantwini. Ukusebenzisa i-pulses eninzi kunokunciphisa umngcipheko we-colorectal adenoma, uhlobo lwe-tumor eyenza kwi-colon tissue.

Ithintela ukudinwa

umgubo we-chickpeaIfiber ekuyo inokunceda ukuthintela ukudinwa. Ifayibha iyacotha ukugaya, nto leyo evumela iswekile ukuba ihambe kancinane ukusuka kumgudu wokwetyisa iye egazini. Oku kwenza kube lula ukuphuhlisa iswekile spike emva kokutya.

Enye ikomityi yee-chickpeas eziphekiweyo iqulethe malunga ne-12,5 grams yefiber, eyisiqingatha sokuthathwa kwemihla ngemihla.

yomeleza amathambo

umgubo we-chickpea iqulethe i-calcium eninzi. Ukongeza, ikwabonelela nge-magnesium, iminerali esetyenziswa ngumzimba kunye ne-calcium ukwakha amathambo awomeleleyo.

Iphucula impilo yengqondo

umgubo we-chickpea nemagniziyam ibandakanya. Ngokwengxelo yeColorado Christian University, i-magnesium yenza i-brain cell receptors zonwabe. Ikwakhulula imithambo yegazi, ivumela ukuba igazi lihambe ngakumbi lisiya ebuchotsheni.

umgubo we-chickpeaiqulethe iivithamini B kunye nezinye i-phytonutrients ezikhuthaza impilo yengqondo. Ikwagcina amanqanaba eswekile yegazi azinzile ngokubonelela ngenani elilinganayo leglucose.

Ulwa nezinto ezikwaliwayo

Iertyisi, Vitamin B6Iphakathi kwemithombo etyebileyo yezondlo kwaye esi sondlo sixhasa amajoni omzimba.

umgubo we-chickpea Kwakhona komeleza amajoni omzimba ivithamin A ibandakanya. Iimbotyi zikwabonelela nge-zinc, esinye isakhamzimba esomeleza umzimba.

Izibonelelo zolusu lweChickpea Flour

Inceda ukunyanga amaqhakuva

umgubo we-chickpeaI-zinc ekuyo inokulwa nezifo ezibangela i-acne. Ifayibha izinzisa amanqanaba eswekile yegazi. Amanqanaba eswekile yegazi angalinganiyo anokucinezela amahomoni, abangele i-acne okanye i-acne. umgubo we-chickpea inokukuthintela.

ngenxa yamaqhakuva umgubo we-chickpea Unokwenza imaski yobuso obugqibeleleyo ngayo. Imali elinganayo umgubo we-chickpea kwaye udibanise i-turmeric. Yongeza itispuni nganye yejusi yelamuni kunye nobusi obukrwada kuyo. Xuba kwisitya.

Gcoba le maski kubuso bakho obufumileyo kunye ne-make-up-free kunye nentamo kwaye uyishiye imizuzu eyi-10. Hlanza ngamanzi adikidiki. Isenokubangela umbala o-orenji omncinci esikhumbeni kude kube kuhlanjwa olulandelayo.

Inceda ekudaleni ulusu

4 iitispuni zokuthambisa umgubo we-chickpea Xuba ithisipuni yejusi yelamuni kunye neyogathi. Yongeza ityuwa encinci kwaye udibanise ukwenza intlama egudileyo. Gcoba imaski ebusweni bonke nasentanyeni kwaye uyomise. Pula ngamanzi abandayo. Ungayiphinda le nkqubo yonke imihla phambi kokuba uhlambe.

Isusa ulusu olufileyo eluswini

Kwakhona njengento yokukhuhla umzimba umgubo we-chickpea Ingasebenzisa kwaye ibonelele ngokukhupha ulusu olufileyo.

3 iitispuni ukwenza umgubo we-chickpeaUkudibanisa umgubo kunye ne-1 teaspoon ye-oatmeal kunye ne-2 teaspoon ye-cornmeal. Ungongeza nobisi olukrwada. Yixube kakuhle. Gcoba le maski emzimbeni wakho kwaye uyihlikihle.

I-scrub isebenza kakuhle kakhulu kwaye isusa iiseli zesikhumba ezifileyo kuwo wonke umzimba. Ikwasusa i-sebum eninzi kunye nokungcola. Ungasebenzisa le maski kwindawo yokuhlambela.

Yehlisa i-oyile

umgubo we-chickpea Hlanganisa i-yogurt kunye ne-yogurt ngamanani alinganayo. Lithambise ebusweni bakho. Yiyeke ebusweni bakho kwaye uyihlambe emva kwemizuzu engama-20. Le nkqubo ihlambulula ulusu kwaye inciphisa ioli.

Susa iinwele zobuso ezintle

ukucaphuka kobuso for usebenzisa umgubo we-chickpea iyasebenza kakhulu. umgubo we-chickpea kunye nomgubo wefenugreek ngezixa ezilinganayo. Lungiselela intlama. Gcoba imaski ebusweni bakho kwaye uyomise kwaye emva koko uyihlambe.

ngenxa yolusu umgubo we-chickpea Kukho ezinye iindlela zokuyisebenzisa:

Kwi-Ane Scars

umgubo we-chickpeaHlanganisa i-pinch ye-powder turmeric kunye neepunipoli ezi-2 zobisi olutsha ukuze wenze i-paste epholileyo; Faka isicelo ngokulinganayo kwindawo yobuso kunye nentamo. Emva kwemizuzu engama-20-25, hlamba ngamanzi afudumeleyo ukuze ufumane ulusu olukhanyayo.

Kulusu olomileyo, oluRhakala

2-3 amaconsi entsha yejusi yelamuni 1 isipuni umgubo we-chickpeaYenza intlama ngokuyixuba netispuni e-1 yobisi cream okanye i-oyile ye-olive kunye ne-½ itispuni yobusi. Gcoba ubuso bonke kwaye uhlambulule kakuhle ngamanzi xa yomile ngokwemvelo.

Ngolusu olunamafutha

Ukubetha umhlophe weqanda kwaye ungeze i-2 tbsp. umgubo we-chickpea yenze imaski. Faka le maski imizuzu eyi-15 kwaye uhlambe ngamanzi abandayo.

Ngolusu olungenachaphaza

Gaya i-50 grams ye-lentils, i-10 grams yembewu ye-fenugreek kunye ne-2-3 inxalenye ye-turmeric ibe ngumgubo kwaye ugcine kwisitya. Sebenzisa lo mgubo kancinci kunye nekhilimu yobisi kwaye uhlambe ubuso bakho ngayo rhoqo endaweni yesepha. 

Izibonelelo zeChickpea Flour kwiNwele

Ucoca iinwele

Beka ezinye kwisitya ukucoca iinwele umgubo we-chickpea yongeza. Yongeza amanzi kwaye udibanise de ufumane intlama egudileyo. Faka intlama kwizinwele zakho ezifumileyo. Yiyeke ihlale imizuzu eyi-10. Emva koko hlambulula ngamanzi. Unokufaka oku rhoqo kwiintsuku ezi-2 ukuya kwezi-3.

Inceda iinwele zikhule

umgubo we-chickpeaIprotheyini ekuyo inokunceda iinwele. Ungasebenzisa umgubo ngendlela efanayo owusebenzisa ngayo ukucoca iinwele zakho.

ngeenwele ezinde umgubo we-chickpeaHlanganisa kunye ne-almond powder, i-curd kunye ne-teaspoon yeoli yeoli. Ngeenwele ezomileyo nezonakeleyo, yongeza i-2 capsules yeoli ye-vitamin E. Faka isicelo kwizinwele kwaye uhlambe ngamanzi abandayo emva kokumisa. Phinda kabini ngeveki.

Ulwa inkwethu

6 amacephe umgubo we-chickpeaYixube kunye nomlinganiselo ofunekayo wamanzi. Gcoba le maski kwizinwele kwaye uyishiye imizuzu eyi-10. Pula ngamanzi abandayo.

Yondla iinwele ezomileyo

2 amacephe umgubo we-chickpea kunye namanzi, yongeza i-2 teaspoon yobusi kunye ne-1 teaspoon yeoli ye-coconut kwaye udibanise. Ungongeza kwakhona amathontsi ambalwa yeoli ebalulekileyo ukuba uyafuna.

Hlaba le shampoo kwizinwele ezimanzi ngelixa uhlamba. Yiyeke ihlale imizuzu embalwa kwaye emva koko uyihlambe ngamanzi adikidiki.

Wenziwa njani umgubo weChickpea?

Ukwenza umgubo we-chickpea ekhaya ilula kakhulu.

Indlela yokwenza umgubo we-chickpea ekhaya?

– Ukuba ufuna ukuba umgubo wosiwe, beka ii-chickert ezomisiweyo kwiphepha elingangenwa ngamafutha kwaye uziqhole kwi-oven engu-10 ° C malunga nemizuzu eyi-175 okanye de kube mdaka wegolide. Esi senzo sinokuzikhethela.

– Gaya ii-chickert kwiprosesa yokutya de kube ngumgubo ocolekileyo.

– Hlula umgubo ukwahlula amaqhekeza amakhulu eertyisi ezingasilwanga ngokwaneleyo. Ungalahla ezi ziqwenga okanye uzibethe kwakhona kwiprosesa yokutya.

-Ubomi beshelufu ephezulu, umgubo we-chickpeaYigcine kwisingxobo esingangeni moya kwiqondo lobushushu begumbi. Ngale ndlela iya kuhlala iiveki ezi-6-8.

Yintoni onokuyenza ngomgubo weChickpea?

– Ingasetyenziswa endaweni yomgubo wengqolowa kwiipastries.

– Ingasetyenziswa kunye nomgubo wengqolowa.

– Ingasetyenziswa njengento yokutyebisa kwiisuphu.

– Ingasetyenziswa njengento crepe.

Ziziphi iimpembelelo zeChickpea Flour?

iingxaki zokwetyisa

Abanye abantu banokufumana iintlungu zesisu kunye negesi yamathumbu emva kokutya i-chickpeas okanye umgubo. Ukuba isetyenziswe ngokugqithisileyo, isifo sohudo kunye neentlungu zesisu nazo zingenzeka.

alegume

Abo banomdla kwimifuno, umgubo we-chickpeakufuneka iphephe.

Ngenxa yoko;

umgubo we-chickpea Izele kukutya okunempilo. Yeyona ndlela ilungileyo kumgubo wengqolowa njengoko iphantsi kwicarbohydrates kunye neekhalori kwaye ityebile kwiprotheyini kunye nefiber.

Uphononongo lubonisa ukuba inokuba namandla e-antioxidant kwaye inciphise amanqanaba e-acrylamide eyingozi kwikhompawundi ekutyeni okucutshungulweyo.

Ineempawu ezifanayo zokupheka kumgubo wengqolowa kwaye ifanelekile kubantu abanesifo se-celiac, ukunganyamezeli kwe-gluten okanye ukungahambisani nengqolowa.