Yiziphi Izinzuzo kanye Nevelu Yokudla Okunempilo kwamaChickpeas Amnyama?

uphizi omnyamaKuwumdumba womndeni wakwaFabaceae. Isitshalo sifushane. Ikhula kakhulu ezindaweni ezishisayo nezishisayo. 

uphizi omnyamaIwumthombo omuhle kakhulu wamaprotheni futhi inokuqukethwe kwe-fiber ephezulu kakhulu. Inkomba yayo ye-glycemic nayo iphansi kunezinye izinhlobo. 

Ngoba iyindumba enemisebenzi eminingi Falafel, humusIsetshenziswa kumasaladi, amasobho nezitsha zenyama.

Liyini inani lokudla okunomsoco kaphizi omnyama?

Amafutha aphansi, aphezulu ku-fiber, anothile ngamavithamini namaminerali uphizi omnyama Kungumdumba onempilo.

164 inkomishi (XNUMX amagremu) uphizi omnyama Kungu-269 kilojoule. 1 inkomishi (164 amagremu) iphekwe okuqukethwe okunomsoco we-chickpeas emnyama imi kanje:

• Amakhalori: 269
• Amaprotheni: 14.5 gram
• Amafutha: 4 amagremu
• Ama-carbohydrate: 45 g
• I-fiber: 12,5 amagremu
• IManganese: 74% yenani Losuku (DV)
• I-Folate (uvithamini B9): 71% we-DV
• Ithusi: 64% ye-DV
• Insimbi: 26% ye-DV
• I-Zinc: 23% ye-DV
• I-Phosphorus: 22% we-DV
• I-Magnesium: 19% ye-DV
• I-Thiamine: 16% ye-DV
• I-Vitamin B6: 13% we-DV
• I-Selenium: 11% ye-DV
• I-Potassium: 10% we-DV

Yiziphi Izinzuzo zamaChickpeas Amnyama?

Iwumthombo wensimbi

• ocebile yensimbi kutholwe uphizi omnyamaIvimbela i-anemia futhi inikeze amandla. 
• Lokhu kunenzuzo ikakhulukazi kwabesifazane abakhulelwe nabancelisayo kanye nezingane ezikhulayo. 
• I-ayoni idlala indima ebalulekile ekwakhekeni kwe-hemoglobin ngokuthwala umoya-mpilo usuka emaphashini uwuyise kuwo wonke amangqamuzana omzimba.
• Kuyingxenye ebalulekile yezinhlelo ze-enzyme zokukhiqiza amandla kanye ne-metabolism.

Umthombo wamaprotheni wabadla imifino

• uphizi omnyamainani eliqhathaniswa nenyama nemikhiqizo yobisi. amaprotheni Ingenye umthombo wamaphrotheni kwabadla imifino.

Ivikela impilo yenhliziyo

• uphizi omnyamaama-antioxidants, ama-anthocyaninsIqukethe i-delfindin, i-cyanidin ne-petunidine, kanye ne-phytonutrients kanye ne-ALA, egcina impilo yemithambo yegazi futhi ivimbele ukucindezeleka kwe-oxidative. Lezi zakhi zomsoco zinciphisa ingozi yesifo senhliziyo. 
• uphizi omnyamaiqukethe inani elikhulu le-folate ne-magnesium. I-Folate yehlisa amazinga e-homocysteine. Lokhu kunciphisa ubungozi bokwakheka kwama-plaque, amahlule egazi, ukuhlaselwa yinhliziyo nokushaywa unhlangothi, nokuncipha kwemithambo yegazi.

Yehlisa i-cholesterol

• uphizi omnyamaI-fiber encibilikayo etholakala obisini ibopha ama-bile acid, ivimbele ukumuncwa kwawo ngumzimba, futhi yehlise i-cholesterol embi.
• Kuyasiza futhi ukwehlisa i-cholesterol ephelele ne-triglycerides.

Ibhalansisa ushukela wegazi

• uphizi omnyamaI-fiber encibilikayo etholakala kushukela ilawula ukumuncwa kanye nokukhululwa kukashukela egazini. 
• inkomba ye-glycemic Kusuka ku-28 kuye ku-32. Leli inani eliphansi. Kusho ukuthi ama-carbohydrate akuwo aphulwa futhi agaywe kancane. 
• Ngalesi sici, kuvimbela ukukhuphuka okusheshayo koshukela wegazi. 

Ukuvimbela isifo sikashukela

• Ama-Carbs ku-blackpeas Igayeka kancane, ngaleyo ndlela yehlise izinga likashukela egazini. 
• Yona, ukumelana ne-insulinfuthi kunciphisa ingozi yokuba nesifo sikashukela sohlobo 2.

Kuyazuzisa abesifazane

• uphizi omnyamaAma-phytonutrients abizwa ngokuthi ama-saponins atholakala ojuni anciphisa ingozi yomdlavuza webele.
• Ivimbela i-osteoporosis. Yehlisa ukushisa kwabesifazane abangemva kokuya esikhathini.

kuhle ukugaya

• uphizi omnyamaIcebile ku-fiber engancibiliki esiza ukugcina impilo yokugaya ukudla. 
• I-fiber inciphisa umthwalo emathunjini, isifo se-diverticulitis futhi kunciphisa ingozi yokuqunjelwa.

ukuvimbela umdlavuza

• uphizi omnyamaI-fiber encibilikayo etholakala enhlanzini imuncwa amangqamuzana e-colon ngama-bacteria futhi ifike kukholoni lapho ihlukaniswa ibe ama-acid e-short-chain fatty asetshenziselwa amandla. 
• Lokhu kuqinisekisa ukuthi amaseli ekholoni ahlala enempilo. Yehlisa ingozi yomdlavuza, ikakhulukazi umdlavuza wamathumbu.

Izinzuzo zama-chickpeas amnyama esikhumbeni

• uphizi omnyama i-folate, i-fiber, amaprotheni, ama-carbohydrate, ithusi, insimbi kanye i-phosphorus ecebile ngokwemibandela Lokhu kudla kondla isikhumba.
• Amamaski enziwe ngofulawa wechickpea inika ukukhanya esikhumbeni.
• Isusa izibazi zezinduna, yelapha ukushiswa yilanga nokunye okuhlukahlukene kwesikhumba. 

Izinzuzo zama-chickpeas amnyama ngezinwele

• uphizi omnyama, I-Vitamin B6 kanye ne-zinc. Njengoba womabili la maminerali akha amaprotheni ezinweleni, aqinisa izimpande zezinwele futhi akhuthaze ukukhula kwezinwele.
• uphizi omnyamauvithamini A kanye zinc inhlanganisela ibalulekile empilweni yezinwele. Ukushoda kwesinye salezi misoco bran futhi kubangela ukuqothuka kwezinwele.
• uphizi omnyamaamaprotheni kanye manganese kuhlanganisa. I-Manganese ivimbela ukukhula kwezinwele.

Ingabe ama-chickpeas alahlekelwa isisindo?

• Ukusetshenziswa kokudla okunothe nge-fiber kusiza ukwehlisa isisindo. 
• uphizi omnyama Icebile kokubili i-fiber encibilikayo nengancibiliki. 
• I-soluble fiber yenza kube lula ukuphuma kwe-bile ohlelweni lokugaya ukudla, kuyilapho i-fiber engancibiliki ivimbela ukuqunjelwa kanye nezinye iziyaluyalu zokugaya ukudla. 
• I-fiber igcwalisa isisu, ikwenza uzizwe ugcwele isikhathi eside futhi inciphisa isifiso sokudla.
• Ngalezi zici, kuwukudla okunikeza ukuncipha kwesisindo.