Iyini i-hummus futhi yenziwa kanjani? Izinzuzo kanye Nenani Lokudla Okunempilo

I-humus, Ukudla okumnandi. Ngokuvamile kwenziwa ngokuhlanganisa ama-chickpeas ne-tahini (i-tahini, isesame, amafutha omnqumo, ijusi kalamula kanye nesweli) ku-processor yokudla.

I-humus Ngaphandle kokuba mnandi, futhi iguquguquka, inomsoco futhi inezinzuzo eziningi zezempilo ezihlaba umxhwele.

lapha "mangaki amakholori ku-hummus", "ziyini izinzuzo ze-hummus", "yini i-hummus eyenziwe ngayo", "injani i-hummus" izimpendulo zemibuzo yakho...

Inani Lomsoco Le-Hummus

Iqukethe anhlobonhlobo amavithamini namaminerali humusI-100 grams yefulawa inikeza izakhi ezilandelayo:

Amakhalori: 166

Amafutha: 9.6 amagremu

Amaprotheni: 7.9 gram

Amakhalori: 14.3 amagremu

I-fiber: 6.0 amagremu

IManganese: 39% we-RDI

Ithusi: 26% we-RDI

I-Folate: 21% ye-RDI

I-Magnesium: 18% ye-RDI

I-Phosphorus: 18% ye-RDI

Insimbi: 14% we-RDI

I-Zinc: 12% ye-RDI

I-Thiamine: i-12% ye-RDI

I-Vitamin B6: 10% we-RDI

I-Potassium: 7% we-RDI

I-humusIwumthombo wamaprotheni osekelwe esitshalweni, ohlinzeka ngamagremu angu-7.9 ngokuphakelwa ngakunye.

Kuyinketho enhle kubantu abadla imifino noma i-vegan. Ukudla inani elanele lamaprotheni kubalulekile empilweni yonke, ukululama, nokusebenza komzimba.

Ngaphezu kwalokho, i-hummus iqukethe insimbi, i-folate, ebalulekile kubantu abadla imifino kanye nemifino. i-phosphorus kanye namavithamini B. 

Yiziphi Izinzuzo zeHummus?

Ilwa nokuvuvukala

Ukuvuvukala kuyindlela yomzimba yokuzivikela ezifweni, ezifweni, noma ekulimaleni.

Nokho, ngezinye izikhathi ukuvuvukala kungahlala isikhathi eside kunalokho okudingekayo. Lokhu kubizwa ngokuthi ukuvuvukala okungapheli futhi kungabangela izinkinga eziningi zempilo ezimbi.

I-humusiqukethe izithako ezinempilo ezingasiza ukulwa nokuvuvukala okungapheli.

amafutha omnqumo ungomunye wabo. Icebile kuma-antioxidants anamandla anezinzuzo zokulwa nokuvuvukala.

Ikakhulukazi, amafutha omnqumo engeziwe aqukethe i-oleocantan ye-antioxidant, enezici zokulwa nokuvuvukala ezifana nezidakamizwa ezivamile zokulwa nokuvuvukala.

Ngokufanayo, imbewu ye-sesame, eyisithako esiyinhloko se-tahini, isiza ukunciphisa izimpawu zokuvuvukala emzimbeni njenge-IL-6 ne-CRP, eziphakeme ezifweni ezivuthayo ezifana nesifo samathambo.

Futhi, izifundo eziningi uphizi wathi ukudla imidumba, njengemidumba, kunciphisa izimpawu zegazi zokuvuvukala.

ikhuthaza ukugaya

I-humusIwumthombo omkhulu we-fiber yokudla, engathuthukisa impilo yokugaya ukudla.

Ihlinzeka ngamagremu angu-100 wefayibha yokudla ngamagremu ayi-6, okulingana no-24% wezidingo zansuku zonke zefayibha.

Ngenxa yokuqukethwe kwayo okuphezulu kwe-fiber humus Kungasiza ukugcina amathumbu njalo. Ngoba i-fiber yokudla isiza ukuthambisa indle, ngaleyo ndlela yenza kube lula ukudlula.

Ngaphezu kwalokho, i-fiber yokudla isiza futhi ukondla amagciwane anempilo ahlala emathunjini.

Kolunye ucwaningo, ukudla amagremu angu-200 ama-chickpeas amasonto amathathu, I-Bifidobacterium Kuye kwatholakala ukukhuthaza ukukhula kwamabhaktheriya anenzuzo futhi icindezela ukukhula kwamagciwane ayingozi.

I-humusI-fiber evela kummbila iguqulwa ibe yi-butyrate, i-short-chain fatty acid, ikakhulukazi ngamagciwane amathumbu. Le asidi enamafutha isiza ukondla amangqamuzana e-colon futhi inezinzuzo eziningi ezihlaba umxhwele.

Ucwaningo lwaselabhorethri lubonise ukuthi ukukhiqizwa kwe-butyrate kuxhunyaniswa nengozi ephansi yomdlavuza wekoloni nezinye izinkinga zempilo.

Isiza ukulawula ushukela wegazi

I-humus Inezici eziningana ezingasiza ukulawula amazinga kashukela egazini.

Okokuqala humusyenziwe ngama-chickpeas, anenkomba ephansi ye-glycemic (GI). inkomba ye-glycemicisikali esikala ikhono lokudla lokunyusa ushukela egazini.

Ukudla okune-GI ephezulu kugaywe futhi kumuncwe ngokushesha, okubangela ukukhuphuka okubukhali nokwehla kwamazinga kashukela egazini.

Ngakolunye uhlangothi, ukudla okune-GI ephansi kugaywa kancane futhi kumuncwe ngokuhamba kwesikhathi, okuholela ekwenyukeni kancane kancane nangokwengeziwe ngisho nokukhuphuka nokwehla kwamazinga kashukela egazini.

I-humus Futhi ingumthombo omkhulu we-fiber encibilikayo namafutha anempilo. Ifayibha encibilikayo ihlangana namanzi emathunjini akhe into efana nejeli. Lokhu kunciphisa ukuhamba kukashukela egazini, kuvimbela ukukhuphuka koshukela wegazi.

Amafutha nawo asiza ukubambezela ukumuncwa kwama-carbs asuka emathunjini, okuvumela ukuthi ushukela ukhishelwe egazini kancane kancane futhi njalo.

Yehlisa ingozi yesifo senhliziyo

Isifo senhliziyo sinembangela yokufa komuntu oyedwa kwabangu-4 emhlabeni wonke.

I-humusiqukethe izithako ezimbalwa ezingasiza ekunciphiseni izici eziyingozi zesifo senhliziyo.

Ocwaningweni lwamasonto amahlanu, abantu abadala abangu-47 abaphile kahle badle ukudla okuqukethe uphizi noma ukudla okuqukethe ukolweni. Ngemuva kocwaningo, labo abadla ama-chickpeas amaningi babenamazinga e-cholesterol "embi" e-LDL ephansi ngo-4.6% kunalabo abadle ukolweni owengeziwe.

Ukwengeza, ukubuyekezwa kwezifundo eziyi-268 ezinabantu abangaphezu kuka-10 kuphethe ngokuthi ukudla okucebile ku-legumes njengama-chickpeas kunciphisa i-cholesterol "embi" ye-LDL ngesilinganiso sika-5%.

Ngaphandle kwama-chickpeas humusAmafutha omnqumo, asetshenziselwa ukwenza ufulawa, awumthombo omkhulu wamafutha anenhliziyo enempilo.

Ukuhlaziywa kwezifundo ze-840.000 nabantu abangaphezu kuka-32 bathola ukuthi abantu abadla amafutha anempilo kakhulu, ikakhulukazi amafutha omnqumo, babe nengozi ephansi ye-12% yokufa ngenxa yesifo senhliziyo.

Olunye ucwaningo lwathola ukuthi kuwo wonke amagremu angu-10 (cishe amathisipuni angu-2) wamafutha omnqumo engeziwe asetshenziswa ngosuku, ingozi yesifo senhliziyo yehliswa ngo-10%.

Yize le miphumela ithembisa, humus Kudingeka izifundo zesikhathi eside

Labo abanokungabekezelelani kobisi ne-gluten bangadla kalula

Ukungezwani nokudla kanye nokungabekezelelani kuthinta izigidi zabantu emhlabeni wonke.

Abantu abangezwani nokudla kanye nokungabekezelelani bakuthola kunzima ukuthola ukudla abangakudla. I-humus Ingadliwa cishe yibo bonke abantu.

Ayina-gluten ngokwemvelo futhi ayinabisi, okusho ukuthi ilungele abantu abathintekayo izifo ezifana nesifo se-celiac, i-shellfish allergies, nokungabekezelelani kwe-lactose.

Isekela impilo yamathambo

ITahin Imbewu yeSesame ingumthombo omuhle kakhulu wamaminerali amaningana abalulekile akha amathambo afana ne-zinc, ithusi, i-calcium, i-magnesium, i-phosphorus, insimbi ne-selenium.

Ukulahlekelwa amathambo kuvame ukukhathazeka kubantu ngesikhathi sokunqamuka kokuya esikhathini, okuhlanganisa nabesifazane ababhekana noshintsho lwamahomoni okungase kubangele ukuba amathambo abe buthaka ngisho namathambo e-osteoporosis kwabanye.

Ingabe I-Hummus Ikwenza Ubuthaka?

Izifundo ezehlukene humuswafunda ukusebenza kahle kukafulawa wokunciphisa umzimba nokuvikela. Ngokuthakazelisayo, ngokusho kocwaningo lukazwelonke, ama-chickpeas avamile noma humus Abantu abawudlile babemancane ngo-53% amathuba okuba bakhuluphale.

Ngaphezu kwalokho, amasayizi okhalweni asetshenziswa njalo kuma-chickpeas noma humus Ngokwesilinganiso ayemancane ngo-5.5 cm kunabantu abangazange badle.

Kodwa-ke, akucaci ukuthi le miphumela ibangelwa izici ezithile ze-chickpeas noma i-hummus noma ngenxa nje yokuthi abantu abadla lokhu kudla ngokuvamile bathatha indlela yokuphila enempilo.

Olunye ucwaningo luye lwathola nokuthi imifino efana ne-chickpeas inikeza isisindo somzimba esiphansi futhi igcwalisa kakhulu.

I-humus Inezici eziningana ezingasiza ekunciphiseni isisindo. Iwumthombo omuhle kakhulu we-fiber yokudla, okukhonjiswe ukuthi inyusa amazinga amahomoni e-satiety cholecystokinin (CCK), i-peptide YY, ne-GLP-1. i-fiber hunger hormone ghrelinyehlisa amazinga we

Ngokunciphisa isifiso sokudla, i-fiber isiza ukunciphisa ukudla kwekhalori, okubuye kusekele ukuncipha kwesisindo.

Ngaphezu kwalokho humusIwumthombo wamaprotheni asekelwe esitshalweni. Ucwaningo luye lwabonisa ukuthi ukudla okuphezulu kwamaprotheni kusiza ukunciphisa isifiso sokudla futhi kuthuthukise imetabolism.

Iyini i-Hummus eyenziwe?

Uphizi

Njengazo zonke izinhlobo zemifino, ama-chickpeas amaprotheni asekelwe ezitshalweni futhi aphezulu ku-fiber. Kuyasiza futhi ukuthi uzizwe ugcwele, uthuthukise ukugaya kanye nempilo yenhliziyo.

Futhi ingenye yezitshalo ezidliwa isikhathi eside kakhulu emhlabeni. Iqukethe i-magnesium, i-manganese kanye ne-vitamin B6 esiza ukunciphisa izimpawu ezivamile ezihlobene ne-PMS.

amafutha omnqumo

I-humusta Amafutha omnqumo asetshenzisiwe anempilo impela njengoba esetshenziswa ngaphandle kokupheka uwoyela. Ngokwesiko, humus Yenziwe ngekhwalithi ephezulu yamafutha omnqumo ayi-virgin extra.

garlic

i-hummus I-garlic eluhlaza esetshenzisiwe inikeza inani elimangalisayo lezakhamzimba, kufaka phakathi i-flavonoids, i-oligosaccharides, i-selenium, amazinga aphezulu esulfure nokunye okuningi.

Ukusebenzisa i-garlic eluhlaza kuye kwafakazelwa ukusiza ukunciphisa izici eziyingozi ezihlobene nesifo senhliziyo kanye nomdlavuza ohlukahlukene. I-garlic iphinde isebenze njenge-antifungal, i-antioxidant, i-anti-inflammatory kanye ne-antiviral.

Ijusi likalamula

Ijusi yelamula inomphumela we-alkalizing emzimbeni. Kuyasiza ukuqinisa amasosha omzimba, ukukhuthaza ukugaya nokugcina amazinga kashukela egazini ezinzile.

usawoti wolwandle

owendabuko humusEsikhundleni sosawoti wetafula, usawoti wasolwandle osezingeni elihle usetshenziselwa ukwengeza ukunambitheka. usawoti wolwandle, ikakhulukazi usawoti wasolwandle lwase-Himalayan, unezinzuzo eziningi zezempilo. 

Kuyasiza ukugcina amazinga oketshezi elinganisela futhi inikeza amazinga e-sodium esiza ukulinganisela ukungena kwe-potassium. Usawoti wasolwandle i-Himalayan uqukethe ama-electrolyte abalulekile nama-enzyme asiza ukumuncwa kwezakhi.

ITahin

ITahinYenziwe ngembewu yesesame egayiwe futhi kucatshangwa ukuthi ingesinye sezinongo ezindala kakhulu emhlabeni. Imbewu yeSesame iphinde inikeze izinhlobonhlobo zama-micronutrients abalulekile nama-macronutrients, kusukela kumaminerali omkhondo kuya ku-fatty acids enempilo.

Ngokocwaningo lwakamuva, imbewu kasesame inezinto ezibalulekile ezizuzisayo, okuhlanganisa uvithamini E, ongasiza ekunciphiseni izingozi ezihlobene nokumelana ne-insulin, isifo senhliziyo kanye nomdlavuza othile.

I-humusUma izithako zihlanganiswa, kuthiwa zinikeza izinzuzo zezempilo ezengeziwe. Lokhu, humusKonke kumayelana namafutha, amakhabhohayidrethi, kanye namaphrotheni ezinhlanzini asebenza ndawonye ukuze asinike umuzwa omkhulu nakakhulu wokusutha ngemva kokudla. 

I-humusNgenxa yamafutha atholakala emifino, ukumuncwa kwezakhi nakho kuyathuthukiswa uma ubhangqa nokunye ukudla okunomsoco njengemifino.

Ungayenza kanjani i-hummus ekhaya

izinto

• 2 izinkomishi inkukhu ekheniwe, akhanywa
• 1/3 indebe ye-tahini
• 1/4 indebe kalamula
• 1 wezipuni zamafutha omnqumo
• 2 ama-clove kagalikhi, ochotshoziwe
• ingcosana kasawoti

Kwenziwa kanjani?

– Faka izithako emshinini wokugaya ukudla bese uhlanganisa kuze kubushelelezi.

- I-humus ilungile...

Ngenxa yalokho;

I-humus, Kuwukudla okuthandwayo okugcwele amavithamini namaminerali.

Izifundo humus kanye nezingxenye zayo ezinhlobonhlobo zezinzuzo zezempilo ezihlaba umxhwele, okuhlanganisa ukusiza ukulwa nokuvuvukala, ukuthuthukisa ukulawula ushukela wegazi, impilo engcono yokugaya ukudla, ingozi ephansi yesifo senhliziyo nokulahlekelwa isisindo.

Ngokwemvelo, ayinayo i-gluten- kanye nobisi, okusho ukuthi ingadliwa abantu abaningi.

Ungayenza kalula ngemizuzu engaphansi kweshumi ngokusho kweresiphi engenhla.