Wenziwa Kanjani Ufulawa WeChickpea? Izinzuzo Nezingozi

ufulawa we-chickpea; ufulawa wegram, i-besan Waziwa ngamagama ahlukene njengathi Kwakha isisekelo sokudla kwamaNdiya.

Lo fulawa owenziwe kalula ekhaya usanda kuthola ukuduma emhlabeni wonke njengendlela ehlukile ye-gluten esikhundleni sikafulawa kakolweni. 

esihlokweni "izinzuzo zikafulawa wechickpea", "ulungele ini ufulawa wechickpea", "ukwenziwa kukafulawa wechickpea", "indlela yokulungisa ufulawa wechickpea" kuzodingidwa izihloko.

Iyini I-Chickpea Flour?

Kuwufulawa we-pulse owenziwe ngama-chickpeas. Eliluhlaza liyababa kancane, izinhlobonhlobo ezigazingiwe zimnandi kakhulu. ufulawa we-chickpeaIcebile kuma-carbohydrate, amaprotheni kanye ne-fiber. Futhi ayinayo i-gluten. 

Inani Lomsoco Lofulawa Wechickpea

Lo fulawa ugcwele izakhamzimba ezibalulekile. Inkomishi eyodwa (92 grams) Okuqukethwe kwezakhi zikafulawa we-chickpea kanje:

Amakhalori: 356

Amaprotheni: 20 gram

Amafutha: 6 amagremu

Ama-carbohydrate: 53 g

I-fiber: 10 amagremu

I-Thiamine: 30% weReference Daily Intake (RDI)

I-Folate: 101% ye-RDI

Insimbi: 25% we-RDI

I-Phosphorus: 29% we-RDI

I-Magnesium: 38% ye-RDI

Ithusi: 42% we-RDI

IManganese: 74% we-RDI

Inkomishi eyodwa ufulawa we-chickpea (92 amagremu) iqukethe i-folate ethe xaxa kunaleyo oyidingayo ngosuku. Ngaphezu kwalokho, i-iron, i-magnesium, i-phosphorus, Ithusi futhi ingumthombo omuhle kakhulu wamaminerali afana ne-manganese.

Yiziphi Izinzuzo Zofulawa We-Chickpea?

Yehlisa ukwakheka kwezinhlanganisela eziyingozi ekudleni okugayiwe

Uphizi, polyphenol Iqukethe ama-antioxidants azuzisayo okuthiwa Ama-Antioxidants ayizinhlanganisela ezilwa nama-molecule angazinzile emzimbeni wethu abizwa ngokuthi ama-radicals mahhala, okucatshangwa ukuthi afaka isandla ekuthuthukiseni izifo ezihlukahlukene.

Kuthiwa ama-polyphenol ezitshalo ikakhulukazi anciphisa ama-radicals mahhala ekudleni futhi ahlehlise omunye umonakalo angawenza emzimbeni wethu.

Ngaphezu kwalokho, ufulawa we-chickpea Inamandla okunciphisa okuqukethwe kwe-acrylamide kokudla okugayiwe. I-Acrylamide iwumkhiqizo ongazinzile wokucubungula ukudla.

Itholakala emazingeni aphezulu kufulawa kanye nokudla okulula okusekelwe kumazambane. Kuyinto engase ibangele umdlavuza futhi ingabangela izinkinga ngokuzala, ukusebenza kwemizwa nemisipha, kanye nomsebenzi we-enzyme kanye nama-hormone.

Ocwaningweni lokuqhathanisa izinhlobo ezahlukene zikafulawa ufulawa we-chickpea, ikhiqize inani eliphansi kakhulu le-acrylamide lapho ishiswa. Kwesinye isifundo, ukolweni kanye ufulawa we-chickpea Kuye kwaqashelwa ukuthi amakhukhi enziwe ngengxube kafulawa kakolweni aqukethe i-acrylamide engaphansi ngo-86% kunalawo enziwe ngofulawa kakolweni kuphela.

Inamakhalori amancane kunofulawa ojwayelekile.

1 inkomishi (92 amagremu) amakhalori kafulawa wechickpeaInamakhalori angaba ngu-25% ambalwa uma kuqhathaniswa nofulawa kakolweni. 

Ibamba ngaphezulu

Abacwaningi bathi okusanhlamvu okufana nophizi kanye nodali behlisa indlala. 

ufulawa we-chickpea Inciphisa nendlala. Nakuba kungezona zonke izifundo ezivumayo, ezinye ufulawa we-chickpea uthole ubudlelwano phakathi kokwanda kokusutha nokwanda kokusutha.

Kuthinta ushukela egazini ngaphansi kukafulawa kakolweni

ufulawa we-chickpeaInani lama-carbohydrates kafulawa omhlophe liyingxenye enkulu. Ngoba inkomba ye-glycemic iphansi. Inkomba ye-glycemic (GI) iyisilinganiso sokuthi ukudla kuphakamisa ngokushesha kangakanani ushukela wegazi.

Ufulawa omhlophe unenani le-GI elingaba ngu-70-85. ufulawa we-chickpeaUkudla okulula okwenziwe kuyo kucatshangwa ukuthi kune-GI engama-28-35. Iwukudla okune-GI ephansi okunomthelela kancane kancane kushukela wegazi kunofulawa omhlophe. 

Iqukethe i-fiber

ufulawa we-chickpeaAma-chickpeas agcwele i-fiber ngoba ama-chickpeas ngokwawo aphakeme ngokwemvelo kulesi sakhi. Inkomishi eyodwa (92 grams) ufulawa we-chickpeainikeza cishe amagremu angu-10 efayibha—inani eliphindwe kathathu lefayibha kufulawa omhlophe.

I-fiber inikeza izinzuzo eziningi zezempilo, futhi i-chickpea fiber ikakhulukazi ikhuthaza ukuthuthukiswa koshukela wegazi.

Chickpeas futhi isitashi esingazweli Iqukethe uhlobo lwefayibha okuthiwa Isitashi esingazweli sihlala singagayekile size sifike emathunjini ethu amakhulu, lapho sisebenza njengomthombo wokudla wamagciwane amathumbu anempilo.

Yehlisa ingozi yezifo eziningi, okuhlanganisa nesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2 nomdlavuza wekoloni.

Amaprotheni amaningi kunamanye amafulawa

Iphakeme ngamaphrotheni kunezinye ifulawa, okuhlanganisa nofulawa kakolweni omhlophe nophelele. Nakuba kukhona amagremu angu-1 amaprotheni enkomishini engu-92 kafulawa omhlophe namagremu angu-13 amaprotheni kufulawa kakolweni, ufulawa we-chickpea Inikeza amagremu angu-20 amaprotheni.

Imizimba yethu idinga amaprotheni ukuze yakhe imisipha futhi ilulame ekulimaleni nasekuguleni. Iphinde idlale indima ebalulekile ekulawuleni isisindo.  

Ukudla okunamaprotheni amaningi kukugcina ugcwele isikhathi eside, futhi imizimba yethu idinga ukushisa ama-calories engeziwe ukuze kugaywe lokhu kudla.

Ama-chickpeas awumthombo omuhle kakhulu wamaprotheni kubantu abadla imifino kanye nemifino ngoba aqukethe ama-amino acid angu-9 kwangu-8 abalulekile.

I-gluten mahhala

Lo fulawa uthatha indawo enhle kafulawa kakolweni. Inephrofayili yezokudla engcono kunofulawa ocolisisiwe, njengoba inikeza amavithamini amaningi, amaminerali, i-fibre namaprotheni, futhi iqukethe ama-calories ambalwa nama-carbohydrates.

Ibuye ifanele abantu abanesifo se-celiac, ukungabekezelelani kwe-gluten noma ukungezwani kukakolweni, njengoba ingenayo i-gluten njengokolweni.

Ingasiza ekwelapheni i-anemia

ukuntula i-anemia ironkungase kubangele. ufulawa we-chickpea Iqukethe inani elihle lensimbi.

ufulawa we-chickpeaI-ayoni evela enyameni iwusizo ikakhulukazi kwabadla imifino abangakwazi ukuthola umthamo wabo wansuku zonke we-ayoni enyameni. Ngaphezu kokuvimbela i-anemia, i-iron iphinde ibambe iqhaza ekukhiqizeni amangqamuzana egazi abomvu futhi isiza ukuthutha igazi kuwo wonke amangqamuzana emzimbeni. I-mineral iphinde ithuthukise imetabolism kanye nezinsiza ekukhiqizeni amandla.

Ivimbela umdlavuza we-colorectal

Ngokocwaningo olwenziwe eMexico, ufulawa we-chickpea Ingavikela kumdlavuza wekoloni. ufulawa we-chickpeaIfinyelela lokhu ngokunciphisa i-oxidation ye-DNA namaprotheni futhi ngokuvimbela ukusebenza kwe-beta-catenin, iphrotheni ebalulekile ye-oncogenic (ebangela isimila) kumdlavuza wekoloni.

Ngokusho kwe-American Institute for Cancer Research, ufulawa we-chickpea Futhi iqukethe ama-saponins nama-lignan asiza ukuvimbela umdlavuza wekoloni.

ufulawa we-chickpea futhi iqukethe ama-antioxidants afana ne-flavonoids, i-triterpenoids, i-protease inhibitors, i-sterols ne-inositol. Ngokocwaningo olwenziwa eTurkey, ukudla okusanhlamvu kungaba nemiphumela eminingana ezuzisayo ngokomzimba, enye yazo okuwukuvinjelwa komdlavuza wekoloni.

Ucwaningo luye lwabonisa nokuthi amazwe adla kakhulu imidumba anesibalo esincane somdlavuza we-colorectal.

Ucwaningo lwakamuva lwesiPutukezi ufulawa we-chickpea ithi ukusetshenziswa kwayo kungase kuvimbele amaprotheni e-MMP-9 gelatinase, anesibopho sokuqhubekela phambili komdlavuza we-colorectal kubantu. Ukusebenzisa ama-pulses amaningi kungase kunciphise ingozi ye-colorectal adenoma, uhlobo lwesimila olwakheka esicutshini sekholoni.

Ivimbela ukukhathala

ufulawa we-chickpeaI-fiber ekuyo ingasiza ekuvimbeleni ukukhathala. I-fiber ibambezela ukugaya, okuvumela ushukela ukuthi uhambe kancane kakhulu usuka emgudwini wokugaya uye egazini. Lokhu kwenza kube mancane amathuba okuthi kuthuthukiswe i-spike kashukela ngemva kokudla.

Inkomishi eyodwa kaphizi ophekiwe iqukethe cishe amagremu angu-12,5 efayibha, okuyingxenye yomthamo onconywayo wansuku zonke.

kuqinisa amathambo

ufulawa we-chickpea iqukethe i-calcium eningi. Ngaphezu kwalokho, iphinde inikeze i-magnesium, i-mineral esetshenziswa umzimba kanye ne-calcium ukwakha amathambo aqinile.

Ithuthukisa impilo yobuchopho

ufulawa we-chickpea i-magnesium kuhlanganisa. Ngokombiko we-Colorado Christian University, i-magnesium yenza ama-cell receptors ajabule. Iphinde ikhulule imithambo yegazi, ivumele ukugeleza kwegazi eliningi ebuchosheni.

ufulawa we-chickpeaiqukethe amavithamini B namanye ama-phytonutrients akhuthaza impilo yobuchopho. Iphinde igcine amazinga kashukela egazini ezinzile ngokunikeza inani elilinganayo le-glucose.

Ilwa ne-allergies

Uphizi, I-Vitamin B6Iphakathi kwemithombo ecebile kakhulu yomsoco futhi lesi sakhi sisekela amasosha omzimba.

ufulawa we-chickpea Iphinde iqinise amasosha omzimba vitamin A kuhlanganisa. I-legumes iphinde inikeze i-zinc, esinye isakhi somzimba sokuzivikela.

Izinzuzo Zesikhumba Zofulawa We-Chickpea

Isiza ukwelapha izinduna

ufulawa we-chickpeaI-zinc ekuyo ingalwa nezifo ezibangela induna. I-fiber iqinisa amazinga kashukela egazini. Izinga likashukela egazini elingalingani lingacindezela amahomoni, okubangela induna noma izinduna. ufulawa we-chickpea ingakuvimbela.

ngezinduna ufulawa we-chickpea Ungenza imaski yobuso ephelele ngayo. Inani elilinganayo ufulawa we-chickpea bese uhlanganisa i-turmeric. Faka ithisipuni elilodwa lejusi kalamula kanye noju oluluhlaza kuwo. Hlanganisa endishini.

Gcoba le maski ebusweni bakho obuswakama futhi obungena make-up bese uyishiya imizuzu eyi-10. Hlanza ngamanzi afudumele. Kungase kubangele umbala owolintshi omncane esikhumbeni kuze kube ukugeza okulandelayo.

Isiza ngokushuka

4 wezipuni zokushukwa ufulawa we-chickpea Hlanganisa isipuni esingu-1 sejusi kalamula neyogathi. Faka ingcosana kasawoti bese uxuba ukuze wenze unamathisele obushelelezi. Gcoba imaski ebusweni bakho bonke nasentanyeni bese uyeke yome. Hlanza ngamanzi abandayo. Ungaphinda le nqubo nsuku zonke ngaphambi kokugeza.

Isusa isikhumba esifile esikhumbeni

Futhi njengokukhuhla umzimba ufulawa we-chickpea Ingasebenzisa futhi inikeze ukukhishwa kwesikhumba esifile.

3 amathisipuni ukwenza ufulawa we-chickpeaHlanganisa ufulawa ne-1 ithisipuni ye-oatmeal kanye nezipuni ezimbili ze-cornmeal. Ungakwazi futhi ukwengeza ubisi oluluhlaza. Hlanganisa kahle. Gcoba le mask emzimbeni wakho bese uwuhlikihla.

I-scrub isebenza kahle kakhulu futhi isusa amaseli esikhumba afile kuwo wonke umzimba. Iphinde isuse i-sebum eyeqile nokungcola. Ungasebenzisa le mask endlini yokugezela.

Yehlisa uwoyela

ufulawa we-chickpea Hlanganisa iyogathi neyogathi ngamanani alinganayo. Ligcobe ebusweni bakho. Yishiye ebusweni bese uyigeza ngemva kwemizuzu engu-20. Le nqubo ihlanza isikhumba futhi inciphise amafutha.

Isusa izinwele zobuso obuhle

ukukhishwa kobuso ngoba usebenzisa ufulawa we-chickpea iyasebenza kakhulu. ufulawa we-chickpea kanye nempushana yefenugreek ngamanani alinganayo. Lungiselela unamathisele. Gcoba imaski ebusweni bakho bese uyeke bome bese uyabugeza.

okwesikhumba ufulawa we-chickpea Kukhona ezinye izindlela zokuyisebenzisa:

Ngezibazi Zezinduna

ufulawa we-chickpeaHlanganisa ingcosana ye-turmeric powder kanye nezipuni ezimbili zobisi olusha ukuze wenze unamathisele obushelelezi; Gcoba ngokulinganayo ebusweni nasentanyeni. Ngemuva kwemizuzu engu-2-20, geza ngamanzi afudumele ukuze uthole isikhumba esikhanyayo.

Ngesikhumba Esomile, Esiqinile

2-3 amaconsi fresh lemon juice 1 isipuni ufulawa we-chickpeaYenza inhlama ngokuyixuba nethisipuni elingu-1 lokhilimu wobisi noma amafutha omnqumo kanye nethisipuni elingu-½ loju. Gcoba ubuso bonke bese uhlanza kahle ngamanzi uma sesomile ngokwemvelo.

Okwesikhumba Esinamafutha

Shaya okumhlophe kweqanda bese wengeza 2 tbsp. ufulawa we-chickpea yenze imaski. Faka le mask imizuzu engu-15 bese ugeza ngamanzi abandayo.

Ngesikhumba Esingenabala

Gaya amagremu angu-50 we-lentils, amagremu angu-10 embewu ye-fenugreek kanye nezingxenye ezingu-2-3 ze-turmeric zibe yimpushana bese ubeka esitsheni. Sebenzisa le mpushana kancane nokhilimu wobisi futhi ugeze ubuso bakho ngayo njalo esikhundleni sensipho. 

Izinzuzo Zofulawa We-Chickpea Ezinweleni

Ihlanza izinwele

Faka okunye endishini ukuze uhlanze izinwele ufulawa we-chickpea engeza. Engeza amanzi bese uxuba uze uthole unama obushelelezi. Gcoba unamathisele ezinweleni zakho ezimanzi. Ivumele ihlale imizuzu eyi-10. Bese ugeza ngamanzi. Ungasebenzisa lokhu njalo ezinsukwini ezi-2 kuya kwezi-3.

Isiza izinwele ukukhula

ufulawa we-chickpeaAmaprotheni akuwo angazuzisa izinwele. Ungasebenzisa ufulawa ngendlela efanayo oyisebenzisa ngayo ukuhlanza izinwele zakho.

ngezinwele ezinde ufulawa we-chickpeaHlanganisa ne-almond powder, i-curd kanye ne-isipuni samafutha omnqumo. Ngezinwele ezomile nezilimele, engeza ama-capsules angu-2 kawoyela we-vitamin E. Faka isicelo ezinweleni bese uhlanza ngamanzi abandayo ngemva kokumisa. Phinda kabili ngeviki.

Ilwa ne-dandruff

6 wezipuni ufulawa we-chickpeaHlanganisa nenani elidingekayo lamanzi. Geza le mask ezinweleni bese ushiya imizuzu engu-10. Hlanza ngamanzi abandayo.

Yondla izinwele ezomile

2 wezipuni ufulawa we-chickpea namanzi, engeza izipuni ezi-2 zoju kanye nethisipuni elilodwa lamafutha kakhukhunathi uhlanganise. Ungakwazi futhi ukwengeza amaconsi ambalwa amafutha abalulekile uma ufuna.

Geza le shampoo ezinweleni ezimanzi ngenkathi useshaweni. Yiyeke ihlale imizuzu embalwa bese uyihlanza ngamanzi afudumele.

Wenziwa Kanjani Ufulawa WeChickpea?

Ukwenza ufulawa we-chickpea ekhaya kulula kakhulu.

Indlela yokwenza ufulawa we-chickpea ekhaya?

– Uma ufuna ukuthi ufulawa ugaywe, beka amachickpeas omisiwe ephepheni elingangenwa amafutha bese uwashisa kuhhavini ongu-10°C cishe imizuzu eyi-175 noma aze abe nsundu ngokusagolide. Lesi senzo siyazikhethela.

– Gaya uphizi emshinini wokugaya ukudla kuze kube yimpushana ecolekileyo.

– Sefa ufulawa ukuze uhlukanise amaphizi amakhulu angagayiwe ngokwanele. Ungakwazi ukulahla lezi zingcezu noma uzishaye kabusha ku-processor yokudla.

- Ukuphila kweshelufu esiphezulu, ufulawa we-chickpeaKugcine esitsheni esingangeni moya ezingeni lokushisa elilingana negumbi. Ngale ndlela izohlala amasonto angu-6-8.

Yini okufanele uyenze nge-Chickpea Flour?

– Ingasetshenziswa esikhundleni sempuphu kakolweni emaqenjini.

– Ingasetshenziswa lempuphu kakolweni.

– Ingasetshenziswa njengokuqinisa isobho.

- Ingasetshenziswa njengempahla ye-crepe.

Iyini imiphumela emibi ye-Chickpea Flour?

izinkinga zokugaya ukudla

Abanye abantu bangase babhekane namajaqamba esiswini kanye negesi yamathumbu ngemva kokudla amaphuphu noma ufulawa. Uma kusetshenziswe ngokweqile, isifo sohudo kanye nobuhlungu besisu kungase kwenzeke.

ukungezwani ne-legume

Abazwelayo ku-legumes, ufulawa we-chickpeakufanele igweme.

Ngenxa yalokho;

ufulawa we-chickpea Igcwele ukudla okunempilo. Ingenye indlela enhle kunofulawa kakolweni njengoba ine-carbohydrates ephansi nama-calories futhi inothile ngamaprotheni kanye ne-fiber.

Ucwaningo lubonisa ukuthi ingase ibe namandla okulwa ne-antioxidant futhi inciphise amazinga e-acrylamide ehlanganisiwe eyingozi ekudleni okugayiwe.

Inezici ezifanayo zokupheka kufulawa kakolweni futhi ifanele abantu abanesifo se-celiac, ukungabekezelelani kwe-gluten noma ukungezwani kukakolweni.