Izinzuzo, Ukulimala kanye Nenani Lokudla Okunempilo kwamaChickpeas

UphiziKuyisitshalo esesilinywe izinkulungwane zeminyaka futhi siyilungu lomndeni we-legume.

Umthombo ocebile wamavithamini, amaminerali kanye ne-fiber isitshalo se-chickpeaInikeza izinzuzo ezihlukahlukene zezempilo, njengokuthuthukisa ukugaya, ukulawula isisindo, nokunciphisa ingozi yezifo ezithile.

Icebile futhi ngamaprotheni, ngakho-ke iyindlela enhle yokukhetha inyama kubantu abadla imifino kanye nemifino.

esihlokweni "yini i-chickpea", "izinzuzo zikaphizi", "amanani kavithamini wechickpea" Uzofunda mayelana.

Iyini iChickpea?

Uphiziingenye yezitshalo ezindala ezitshaliwe - isasele iminyaka eyi-7.500 itholakale eMpumalanga Ephakathi. Kufuywe ezitsheni ze-Neolithic ezingxenyeni zeTurkey uphizi itholakele.

Kusukela ezikhathini zasendulo, abantu babenjalo uphizi Kukholakala ukuthi yandisa inani lesidoda nobisi, ibangele ukuya esikhathini, futhi inikeze nezinzuzo zezokwelapha ezifana nokusiza ekwelapheni amatshe ezinso.

UphiziYayithandwa kakhulu amaGreki, abaseGibhithe namaRoma. Abahloli njengoba benqamula izilwandle uphizi zisabalele emhlabeni wonke.

ama-chickpeas emhlabathiniYaze yasetshenziswa esikhundleni sekhofi eYurophu ngo-1793. Phakathi neMpi Yezwe I, amachickpeas nawo ayetshalwa ezingxenyeni ezithile zaseJalimane ngale njongo. Kwezinye izingxenye zomhlaba lisaphekwa esikhundleni sekhofi.

Igama layo lesayensi yi-Cicer arietinum. uphiziKuwumdumba womndeni wakwaFabaceae. UphiziIphezulu kakhulu amaprotheni.

Liyini Inani Lokudla Okunomsoco lamaChickpeas?

Le legume inephrofayili yezakhi ezimangalisayo. Inikeza ama-calories angu-28 nge-46-gram ngayinye.  Cishe amaphesenti angama-67 alawa ma-calories angama-carbohydrate, amanye avela kumaprotheni kanye nenani elincane lamafutha.

Iphinde inikeze inani elihle le-fiber namaprotheni, kanye nezinhlobonhlobo zamavithamini namaminerali. I-28-gram yokuphakela iqukethe imisoco elandelayo: 

Amakhalori: 46

Ama-carbohydrate: 31 g

I-fiber: 2 amagremu

Amaprotheni: 3 gram

I-Folate: i-12% ye-RDI

Insimbi: 4% we-RDI

I-Phosphorus: 5% ye-RDI

Ithusi: 5% we-RDI

IManganese: 14% we-RDI

Yiziphi Izinzuzo zamaChickpeas?

icindezela ukudla

UphiziI-fiber kanye namaprotheni akuwo kusiza ukugcina isifiso sokudla silawulwa. Amaprotheni kanye nefayibha kugaywa kancane, okunikeza umuzwa wokugcwala. Ngaphezu kwalokho, amaprotheni akhulisa amazinga amahomoni emzimbeni anciphisa isifiso sokudla.

Kucebile ngamaprotheni asekelwe esitshalweni

Lesi sakhi esizuzisayo siyisinqumo sokudla esifanele kulabo abangayidli imikhiqizo yezilwane ngoba amaprotheni asekelwe esitshalweni umthombo. I-28-gram ukukhonza inikeza cishe amagremu angu-3 wamaprotheni.

Iprotheyini ekule legume ikusiza ukuthi uzizwe ugcwele futhi ulawule ukudla kwakho. Amaprotheni futhi asiza ukugcina ukulawulwa kwesisindo, impilo yamathambo namandla emisipha.

Ezinye izifundo uphiziyabonisa ukuthi izinga leprotheyini elisezinhlanzini lalingcono kunelezinye imifino. Lokhu kungenxa yokuthi iqukethe cishe wonke ama-amino acid abalulekile, ngaphandle kwe-methionine.

Isiza ukwehlisa isisindo ngokunikeza ukulawula isisindo

Chickpea slimmingInezici ezihlukahlukene ezingasiza ekunciphiseni isisindo kanye nokugcinwa kwesisindo.

Okokuqala, ama-calories e-chickpeas ukuminyana okuphansi kakhulu. Ngamanye amazwi, inamakhalori amancane uma kuqhathaniswa nenani lokudla elikuqukethe. ukudla okunekhalori ephansi abadlayo behlisa isisindo uma kuqhathaniswa nalabo abadla ukudla okunama-kilojoule amaningi.

Ngaphezu kwalokho, amaprotheni kanye nefayibha kule legume kuvumela ukunciphisa inani eliphelele lamakholori athathwa ngosuku ngenxa yemiphumela yawo yokunciphisa ukudla.

njalo esifundweni uphizi Labo abadlayo babemancane ngo-53% amathuba okuba bakhuluphale futhi babe nesisindo somzimba esiphansi kunalabo abangadli.

Isekela ukulawula ushukela egazini

Inezici eziningana ezingasiza ukuphatha amazinga kashukela egazini.

Okokuqala, inenkomba ye-glycemic ephansi kakhulu (GI), inkomba yokuthi ushukela wegazi ukhuphuka ngokushesha kangakanani ngemuva kokudla ukudla. Ukudla okunenkomba ye-glycemic ephansi Akubangeli ukushintshashintsha okungazelelwe kushukela wegazi.

Ekugcineni, uphiziIwumthombo omuhle we-fiber namaprotheni, kokubili aziwa ngezindima zawo ekulawuleni ushukela wegazi. I-fibre ibambezela ukumuncwa kwama-carbohydrate; lokhu kubangela ukwenyuka okuqhubekayo kwamazinga kashukela egazini.

Futhi, ukudla ukudla okunamaprotheni kusiza ukugcina amazinga kashukela egazi enempilo kubantu abanesifo sikashukela sohlobo 2.

Ucwaningo oluhlukahlukene luthole ukuthi ukudla le legume kunciphisa ingozi yezifo eziningi, kuhlanganise nesifo sikashukela nesifo senhliziyo. Lokhu kuvame ukubangelwa yimiphumela yayo yokwehlisa ushukela.

Kuwusizo empilweni yokugaya ukudla

Okuqukethwe kweChickpeaIzinzuzo ze-fiber empilweni yokugaya ziye zafakazelwa. I-fiber ekuyo kakhulu iyancibilika, okusho ukuthi ihlangana namanzi futhi yakhe into efana nejeli emgudwini wokugaya ukudla.

I-soluble fiber isiza ukwandisa inani lamabhaktheriya anempilo emathunjini futhi ivimbele amagciwane angenampilo ukuba aphindaphindeke. Lokhu kuholela ekwehleni kwengozi yezimo ezithile zokugaya ukudla, njenge-irritable bowel syndrome kanye nomdlavuza wekoloni.

Ivikela ezifweni ezithile ezingamahlalakhona

Inezici eziningana ezingasiza ukunciphisa ingozi yezifo ezithile ezingapheli.

Isifo senhliziyo

UphiziIwumthombo wamaminerali amaningi afana ne-magnesium ne-potassium, anenzuzo empilweni yenhliziyo. Lawa maminerali asiza ukuvimbela umfutho wegazi ophakeme, isici esiyingozi enkulu yesifo senhliziyo.

Ukwengeza, i-fiber encibilikayo kule legume isiza ukwehlisa i-triglyceride kanye namazinga e-cholesterol "embi" ye-LDL, okunciphisa ingozi yesifo senhliziyo.

Umdlavuza

ngezikhathi ezithile udle uphiziIsiza ukunciphisa ingozi yezinhlobo ezithile zomdlavuza.

Ukudla ama-chickpeasikhuthaza ukukhiqizwa kwe-butyrate kumaseli ekholoni. I-Butyrate iyi-acid enamafutha enciphisa ukuvuvukala kanye nengozi yomdlavuza wekoloni.

Futhi iwumthombo wama-saponins, izinhlanganisela zezitshalo ezingase zisize ekuvimbeleni ukuthuthukiswa komdlavuza othile.

Isifo sikashukela

UphiziSathi ufulawa unikeza ukulawula ushukela egazini. Lokhu kuphumelela ekuvimbeleni nasekulawuleni isifo sikashukela.

I-fiber namaprotheni akulegume kusiza ukuvimbela amazinga kashukela egazini ukuthi akhuphuke ngokushesha ngemva kokudla, okuyisici esibalulekile ekulawuleni isifo sikashukela.

Ukwengeza, inkomba yayo ephansi ye-glycemic (GI) ikwenza kube ukudla okufanele kwabanesifo sikashukela, njengoba mancane amathuba okuthi kubangele ukwenyuka kukashukela egazini.

Ngasikhathi sinye i-magnesiumIwumthombo wamavithamini namaminerali amaningana atholakale enciphisa ingozi yesifo sikashukela sohlobo 2, okuhlanganisa amavithamini B kanye ne-zinc.

Isusa imibimbi

Lona umphumela wokuqukethwe kwe-manganese ku-chickpeas, owaziwa ngokunika amangqamuzana amandla futhi ulwe nama-radicals mahhala angabangela imibimbi. Amavithamini B asebenza njengophethiloli wamaseli.

Ukuhlanza ubuso bakho uphizi ungasebenzisa. unamathisele i-chickpeaHlanganisa ne-turmeric bese usebenzisa ingxube ebusweni bakho ekuseni. Yiyeke imizuzu engu-15 bese uyigeza ngamanzi abandayo. Lolu hlelo lokusebenza lusiza futhi ukunciphisa amabala obudala futhi lukhanyise ubuso.

Ivimbela ukuqothuka kwezinwele

UphiziUma ucabangela ukuthi ufulawa ucebile ngamaprotheni, ungavimbela ukulahlekelwa izinwele. Ngenxa yokuqukethwe kwayo kwe-manganese, ingaqinisa izinwele. Ukuntuleka kwe-manganese kungabangela ukukhula kwezinwele kancane.

UphiziI-Vitamin A ne-zinc nazo zilwa ne-dandruff. 6 wezipuni uphizi Ungaxuba i-puree namanzi futhi uyigcobe ngokuphulula isikhumba sakho sekhanda. Linda imizuzu engu-15 ngaphambi kokugeza njengokujwayelekile.

UphiziI-Zinc esetiyeni ingasiza futhi ukuvimbela ukuncipha kwezinwele. Okuqukethwe kwethusi kungasiza izinwele zikhule kabusha.

Ithuthukisa impilo yamehlo

UphiziIqukethe i-beta-carotene, engathuthukisa impilo yombono. Kukhona ne-zinc, esinye isakhi esibalulekile sokubona. Kuyasiza ukuthutha uvithamini A kusuka esibindini kuya ku-retina.

I-Zinc ingase futhi isize ekuvimbeleni ukuqhubeka kokonakala kwe-macular.

kuqinisa amathambo

Uphizi Iqukethe i-calcium futhi kuyaziwa ukuthi i-calcium ibaluleke kangakanani emathanjeni. Ama-chickpeas aqukethe ne-magnesium, enye i-mineral esetshenziswa umzimba (kanye ne-calcium) ukwakha amathambo.

UphiziAmanye amaminerali athuthukisa impilo yamathambo ahlanganisa i-manganese, i-zinc, i-vitamin K, wonke asiza ukugcina ukwakheka kwamathambo.

Futhi iqukethe i-phosphate, yona kanye ne-calcium enomthelela omkhulu ekwenzeni amaminerali afanele amathambo. Kodwa ukuthatha i-phosphorus eningi nge-calcium encane kakhulu kungabangela ukulahlekelwa kwamathambo.

UphiziI-Vitamin K iphinde ikhulise ukumuncwa kwe-calcium. Amazinga aphansi kavithamini K avame ukuxhunyaniswa nokuphuka kwamathambo. 

UphiziI-iron ne-zinc etholakala ezinhlanzini kungesinye isakhi esibalulekile esisekela impilo yamathambo ne-cartilage.

Izinzuzo zama-Chickpeas Kwabesifazane Abakhulelwe

Uphiziiqukethe imisoco edingekayo ngesikhathi sokukhulelwa, njenge-fiber, amaprotheni, i-iron ne-calcium.

I-Folate iyisakhi esibaluleke kakhulu ngesikhathi sokukhulelwa. Kubaluleke kakhulu empilweni kamama kanye ne-fetus. Iphinde inciphise ingozi yokukhubazeka kwe-neural tube kanye nesisindo sokuzalwa esiphansi. Ukuntuleka kwe-folate ngesikhathi sokukhulelwa kungase futhi kubeke ingane engozini yokutheleleka kanye nesifo ngokuhamba kwesikhathi ekuphileni.

Isiza ukunciphisa ukuvuvukala

Uphizi okusanhlamvu okusanhlamvu, futhi ucwaningo lucwaninga okungenani ukudla okungu-4 ngeviki uphizi kubonisa ukuthi ukudla kungase kunciphise amathuba okuvuvukala. Ingase futhi ithuthukise kakhulu izakhiwo ezithile ze-metabolic.

UphiziEzinye izakhamzimba ezifana namavithamini A, C, no-B6, i-fiber, amaprotheni, i-magnesium, i-selenium, nensimbi - konke nakho kusiza ukulwa nokuvuvukala.

Inomphumela we-alkalizing

Imidumba inomphumela we-alkalizing emzimbeni futhi isiza ukulinganisa amazinga e-pH ngokulwa ne-asidi ephezulu.

UphiziUkumuncwa kwezakhi zomzimba kuthuthukiswa nakakhulu uma kuhlanganiswa nomthombo onempilo wamafutha, njengamafutha omnqumo - njenge-hummus. Ngaphezu kwalokho uphiziIwumthombo omuhle wezakhi ezintathu ezisiza ukunciphisa izimpawu ezivamile ezihlobene ne-PMS: i-magnesium, i-manganese, ne-vitamin B6.

Ungawadla Kanjani Ama-Chickpeas

Le legume angathengwa fresh, omisiwe futhi ethinini. Ukupheka ama-chickpeas, ukupheka ingadliwa. Isebenza ngezindlela eziningi, ingasetshenziswa nasezitsheni ezahlukahlukene. Ingafakwa futhi kumasaladi, amasobho namasemishi.

Kwaziwa njengokudla okunempilo humusisithako esiyinhloko sikafulawa uphiziunomusa.

Yiziphi Izingozi zeChickpea?

Izinkinga Ngokudla Okuphezulu Kwe-Fiber

Uphizi i-fiber ephezulu. Ukwenyuka okungazelelwe kwe-fiber yokudla kungabangela ukucasuka kwesisu, igesi, isifo sohudo nokuqunjelwa. Nakuba ngokuvamile ihamba phakathi namahora ambalwa, ingase futhi ibangele amajaqamba esiswini.

I-Legume Allergy

Uphizi, uyisihlobo sikabhontshisi wesoya ngakho-ke kungaba kubi kakhulu ukungezwani nesikhumba. Uma unokwaliwa imidumba eyaziwayo, qaphela ngokusetshenziswa kwayo. Ezinye zezimpawu zokungezwani ne-legume zihlanganisa isicanucanu, isifo sohudo, ukulunywa kwesikhumba, ukuqunjelwa, ikhanda elibuhlungu, nokukhwehlela.

Ngenxa yalokho;

Uphizi Ukudla okunempilo kakhulu. Inothile ngamavithamini, amaminerali, i-fiber namaprotheni. Lezi zakhiwo zinikeza izinzuzo zezempilo kusukela ekulawuleni isisindo kuya ekulawuleni ushukela wegazi.

Ukudla njalo kunciphisa amathuba okuba nezifo ezingelapheki njengesifo senhliziyo nomdlavuza.

Ukulimala kwe-chickpeas Futhi uma udla kakhulu, kubangela igesi. Isixazululo salokhu ubusuku bangaphambili. ukucwilisa ama-chickpeas nokupheka.