Madeline Adams
Mwoyo hummus kana crispy falafel: Tinoziva chickpeas kunyanya mundiro dzekumabvazuva. Isu tinotsanangura chinoita kuti nyemba dzive neutano uye nzira yekuchengeta nekudzibika.
Chickpeas inorimwa pasi rose, isu tinonyanya kudya michero yakatsvuka kubva kunharaunda yeMediterranean.
Chickpeas mamakisi ane makabhohaidhiretsi uye mapuroteni uye saka inonyanya kukosha yekuzadza kune vanodya miriwo uye vegans.
Zvisinei, nyemba hadzina kukodzera kudyiwa dzisina kubikwa.
Vakawanda vanoziva chickpeas kubva kune oriental cuisine: Hummus uye falafel, semuenzaniso, inogadzirwa kubva kune legumes. Asi chickpeas dzinobva kupi uye dzine hutano hwakadii?
Chickpeas: Aya ndiwo masimirwo anorimwa mbambaira
Chickpeas ndeye mhuri ye legume uye inozivikanwawo se "munda peas". Nekudaro, ivo havana hukama hwepedyo nediki peas.
Chickpeas zvidyarwa zvepagore zvinokura zvinosvika mita kureba. Chirimwa ichi chinoumba mhodzi mbiri dzemakona, dzinenge dzisina kujairika, dzatinozobika nekupedza sechickpeas. Chickpeas inonaka zvishoma nutty, asi haina kusiyaniswa nemhando dzakasiyana, asi nemuvara wembeu. Iwo mavara anosiyana kubva ku beige, brown, uye dema kusvika kutsvuku.
Chickpeas inonzi yakarimwa kuMiddle East kwemakore anopfuura 8,000. Iyo chickpeas yatinogona kutenga muGermany kazhinji inobva kuMediterranean. Nhasi, zvisinei, michero inorimwa pasi rose, kunyanya kazhinji munzvimbo dzinopisa. Uye nechikonzero chakanaka: iyo yakanyanya kupenya brown legumes akakosha masosi esimba.
Chii chinoita kuti chickpeas ive neutano?
Chickpeas inopa muviri wedu mapuroteni uye akawanda emakhahydrates, asi kwete chero mafuta. Izvi zvinoita kuti vave vapi vesimba vane hutano. Nekuda kweakawanda makabhohaidhiretsi, zvisinei, iwo haana kunyatso kuderera mumakori.
Chickpeas zvakare ine faibha yakawanda uye mavhitaminzi, kusanganisira B mavhitaminzi A, C uye E. Chickpeas anogonawo kukora mapoinzi kana zvasvika kune zvicherwa: vane yakawanda iron, zingi uye magnesium. Chickpeas nemamwe maruva anokosha mapuroteni, kunyanya kune vanhu vanodya miriwo kana vegan chikafu.
Chickpeas zviri nyore kugaya here?
Chickpeas ine fiber yakawanda, iyo inokuchengetedza iwe wakaguta kwenguva yakareba uye kazhinji inosimudzira kugaya. Ivo zvakare vanotsigira hutano hwematumbo uye nekudaro immune system. Nekudaro, chickpeas zvakare ine mashoma mashoma ekudya fiber raffinose. Iyo katatu shuga inogona kutungamirira kukugadzirwa kwegasi mumatumbo.
Vanhu vanonzwa saka vanogona kuita kune nyemba neflatulence. Kubika chickpeas nemishonga yakachena separsley, rosemary, uye thyme inoita kuti zvive nyore kugaya.
Unogona kudya chickpeas mbishi here?
Raw chickpeas ine chepfu phasin, iyo, zvisinei, inoputsika kana mhodzi dzabikwa. Saka chickpeas dzakabikwa hadzina kukuvadza, asi haufanirwe kudya chickpeas mbishi.
Tenga chickpeas, chengeta uye uabike nemazvo
Iwe unogona kutenga chickpeas akaomeswa kana kufanobikwa mumidziyo. Unogona kuwana muchero munenge muzvitoro zvikuru zvese, mumisika yemusika uye muzvitoro zvekudya zvehutano pamwe nemuzvitoro zvakawanda zvemishonga.
Kufanana nembesa dzese, chickpeas inogona kuomeswa kwemakore. Chengetedza yakaoma, inotonhorera uye yakachengetedzwa kubva kuchiedza. Kana chickpeas akachengetwa achidziya zvakanyanya, anogona kurasikirwa neruvara. Zviri nani kusadya chickpeas dzakabikwa kare mugaba mushure mokunge zuva rakanakisisa-risati rapfuura.
Iwe unofanirwa kunyudza chickpeas dzakaomeswa kweanenge maawa gumi nemaviri uye wozobika zvinyoro zvinyoro kwemaminitsi makumi maviri. Iwe unongofanira kubika chickpeas isati yabikwa kwemaminitsi mashomanana.
Chickpeas mu salads, curries, uye ndiro
Iwe unogona kugadzirira falafel pachako kubva kune nutty-kuravira chickpeas kana kuishandisa kugadzira hummus. Chickpeas inoravirawo zvinonaka mumasaladhi, macurries, mbiya, uye stew kana sevegan patties uye kupa ndiro dzacho kanoti kanonhuwirira.
Zano: Chickpeas dzakakangwa dzakanaka sechikafu pakati pekudya kana sechikafu chinopisa chesobho nemasaladhi. Bika chickpeas mupani kwemaminitsi mashomanana.
Vanhu vane gluten kusashivirira (chirwere chechiliac) vanogona kushandisa hupfu hwechickpea seimwe nzira yehupfu hwegorosi yekubika. Izvi zvinogona kushandiswa kugadzira makeke uye flatbread, semuenzaniso.
