John Myers
Chickpeas, zvinonaka zvinonaka zvine zita rinosetsa, unogona kuisa zvakawanda pane yako menyu. Iwo ane hutano hwepamusoro ane chikafu chakawanda uye ane zvakawanda zvakakosha zvinongedzo uye yakawanda yemiriwo mapuroteni.
Ndapota gara uchibika
Mabhora madiki, anonaka senzungu, ndeemuma legumes: haafaniri kudyiwa ari mbishi, akabikwa chete. Iwe une sarudzo pakati pezvakatobikwa kare zvigadzirwa zvemumagaba kana chickpeas dzakaomeswa, izvo zvaunofanira kunyura uye wozozvibikira.
Ongorora: Ruzivo rwedu maererano nehutano hwekudya uye chikafu chefiber chinogara chichireva maruva akaomeswa. Panyaya yekusiyana iyo yakatobikwa, iyo inofananidzwa yakakosha inenge chikamu chetatu chavo - shure kwezvose, mvura yemvura inofanira kuverengwa.
Kuwanda kwehutano hwehutano
Chickpea ine zvishoma zvezvese zvekupa, izvo zvinoita kuti ive chikafu chine hutano kwete chete kune avo vanodya miriwo kana vegan chikafu. Chikafu chezvirimwa chinopa muviri wako mapuroteni akakosha, mafuta ane hutano, uye macarbohydrates emhando yepamusoro. Mishonga yakasiyana-siyana ine:
- 20 gramu zveprotini
- 6 kusvika 7 magiramu emafuta
- 45 magiramu emacarbohydrates, kusanganisira anenge 3 magiramu eshuga
Nesimba remukati rinosvika mazana matatu nemakumi mashanu kilocalories, chickpeas hadzina kureruka, asi dzinokuchengeta wakaguta kwenguva yakareba uye dzinogona kudzivirira kushuva kwechikafu.
faibha
15.5 magiramu - ndiko kukwirira kwakaita chikamu chefayibha yekugayira muma legumes. Mushonga wezuva nezuva wemunhu mukuru unosvika makumi matatu, zviri nani uchiri magiramu makumi mana, uye hauna kunetsa kuwana nepezi musanganiswa nezvimwe zvekudya zvine fiber. Iyo yakakwira fiber yemukati inovimbisa kunzwa kwakanaka kwekuguta uye kugadzikana kweshuga yeropa.
mavhitamini
Kana zvasvika kune vhitamini yemukati, chickpea haidi kuvanza futi. Zvimedu zviduku hazvisi chete nevhitamini C uye E, asiwo vhitamini A1, mavhitaminzi akasiyana-siyana kubva muboka B, uye folic acid, iyo iriwo chikamu cheiyi yakaoma. Sezvauri kuona, chickpea ndeye chaiyo vhitamini cocktail!
