John Myers
Iichickpeas zingaphezulu lee kunembotyi ezingacacanga ezinamagama ahlekisayo. Zingasetyenziselwa ukudibanisa izibiliboco ezifana ne-hummus, i-falafel, okanye i-curry entle. Iichickpeas nazo zinefuthe elihle kakhulu ekucoleni, kwi-cardiovascular system, kunye namazinga eswekile yegazi.
Ii-ertyisi azizo-ertyisi eziqhelekileyo
Okokuqala: i-chickpeas ayizizo ii-ertyisi eziluhlaza ezidla ngokubizwa ngegama elithi pea. Ii-ertyisi eziluhlaza zivunwa zingekavuthwa, ezityheli xa zivuthiwe kwaye zomisiwe kurhwebo. Sinike ingxelo malunga nee-peas kwinqaku elihambelanayo. Nangona kunjalo, ii-chickpeas zihluke kakhulu.
Ii-chickert azigigi nakancinci
Njengoko igama lechickpea ( cicer arietinum ) lisenokuvakala lichwayitile, igama layo alinanto yakwenza nokugigitheka. Ngakolunye uhlangothi, livela kwigama lesiLatini elithi "cicer", elithetha kuqala i-pea. Ngoko kwakungekho nto yokuhleka xa kuziwa kwigama, nangona umntu unokumomotheka malunga nokuba silungiselela i-hummus kunye ne-falafel kwi-pea kunye ne-ertyisi.
Imidumba eshwabeneyo yayilinywa eAsia Minor kwiminyaka engama-8000 eyadlulayo kwaye ukusuka apho yoyisa iIndiya kunye nommandla weMeditera. I-chickpea ekugqibeleni yafika kuthi kunye neenqanawa zokurhweba kwi-Middle Ages yokuqala - kwaye iye yahlala kuze kube namhlanje ngenxa yokuba ibhotela, i-nutty incasa idibanisa ngokufanelekileyo kwiitya ezininzi kwaye ibanika i-oriental touch.
Uyolo lokutya okufana ne-hummus ekhankanywe ngasentla (i-pureed chickpea puree), i-falafel enevumba elimnandi (iibhola ze-chickpea ezinzulu), okanye i-curries esekelwe kwi-chickpea ziyaziwa kakhulu. Uya kufumana iiresiphi ezininzi ezimnandi kunye nee-ertyisi ezingezantsi - nokuba yeye-falafel, i-hummus, i-curries, isityu, isaladi, okanye ikhrimu ye-vegan onokuyenza ngokulula kwi-chickpeas.
Kwimimandla emininzi yehlabathi, ii-chickert kukutya okusisiseko, kunye nezinye iimbotyi. Ngokukodwa eMexico naseIndiya, zixabiswa ngenxa yokudityaniswa kwazo okubalaseleyo kwezondlo kunye nexabiso labo eliphantsi.
Iichickpeas eHildegard von Bingen
I-chickpea ikhankanywe kwangethuba kwimibhalo kaHildegard von Bingen (1098 ukuya kwi-1179). Unongendi kunye nomfundi baqaphela iimpawu ze-legume kunye nemiphumo emihle kuwo wonke umzimba, ngakumbi kwimeko yomkhuhlane. Oku kulandelayo kunokufundwa malunga neechickpeas kwiimfundiso zempilo zikaSaint Hildegard:
“I-chickpea ishushu kwaye imnandi kwaye kulula ukuyitya, kwaye ayiwandisi incindi yobubi kwabo bayityayo. Kodwa nabani na onomkhuhlane, makaqhotse iiertyisi phezu kwamalahle amatsha, azidle, yaye uya kuphila.
Okwangoku, kukho ubungqina obuninzi bezenzululwazi bokunika impilo yee-chickpeas, nokuba (okwangoku) malunga nefuthe lokunciphisa umkhuhlane we-chickpeas ezigcadiweyo. Nangona kunjalo, ii-ertyisi ezincinci zithathwa njengezempilo kangangokuba yonke imibutho yezempilo icebisa ukuba zisetyenziswe rhoqo ii-chickpeas.
Yitya ii-chickert - yonke imihla!
Ngokutsho kwe-American Diabetes Association, i-American Heart Association, kunye ne-American Cancer Society, i-legumes ziphakathi kokutya okunceda ukukhusela izifo kunye nokuphucula impilo. I-German Vegetarian Association kunye ne-Swiss Society for Nutrition nayo incoma ukutya ubuncinane enye okanye iinxalenye ezimbini zeechickpeas ngeveki.
Inxalenye enye ihambelana malunga nama-40 amagremu omisiwe okanye ama-100 amagremu aphekiweyo.
Nangona kunjalo, kwizikhokelo zezondlo zaseMelika ezivela kwi-2005, eziye zaphuhliswa ngokubambisana ngamaSebe ezeMpilo kunye nezoLimo zase-US, kukho iingcebiso eziphezulu kakhulu zokusetyenziswa. Bakhuthaza iikomityi ezi-3 zeembotyi kumntu ngamnye ngeveki, nto leyo ephantse ilingane ne-600 grams yemifuno ephekiweyo ngeveki.
Iziphumo ezininzi zophando zincoma amanani amakhulu, oko kukuthi i-200 ukuya kwi-400 grams yemifuno ephekiweyo ngosuku - ngezizathu zokunyuka kokusetyenziswa kwemifuno kuhambelana nempilo ezinzileyo kunye nokunyusa izinga lokusebenza. Ukuba ujonga iimpawu zeechickpeas, akumangalisi:
Izondlo kunye nezinto ezibalulekileyo ze-chickpeas
Inxalenye nje enye yee-chickpeas eziphekiweyo (malunga ne-165 g) igubungela
- Iipesenti ezingama-70 zemfuno yemihla ngemihla ye-folic acid
- I-65 ipesenti yemfuneko yobhedu yemihla ngemihla
- Iipesenti ezingama-50 zemfuno yefiber yemihla ngemihla
- I-25 ipesenti yemfuneko yentsimbi yemihla ngemihla
- Ipesenti ze-20 zemfuno ye-zinc yemihla ngemihla
Konke oku, ngokuqinisekileyo, kunye ne-low glycemic index (GI) kunye nenani eliphakathi kweekhalori.
Iichickpeas zokwetyisa okunempilo
Ukutya iichickpeas kuqinisekisa ukugaya okunempilo kuba isibini kwisithathu sefiber ye-chickpea ayinyibiliki. Ngaloo ndlela zidlula kumzila wokwetyisa zingatshintshanga de zifike ethunjini elikhulu. Endleleni yabo, bancedisa ukuvuselela i-intestinal peristalsis, ukucoca amathumbu kunye nokugcina indawo ephilileyo yamathumbu.
Kwinxalenye yokugqibela yamathumbu, ibhaktheriya emathunjini amakhulu ngokuyinxenye iqhekeza imicu engagayekiyo ibe yi-short-chain fatty acids ezifana ne-acetic acid, i-propionic acid, kunye ne-butyric acid. Ezi fatty acids short-chain zifunxwe ziiseli kudonga lwekholoni kwaye zisetyenziswe njengomthombo wamandla.
Ifiber ekwi-chickpeas ke ngoko ilunge kakhulu ekuncedeni ukugcina utyani lwamathumbu lusempilweni, nto leyo enokunciphisa kakhulu umngcipheko weengxaki zekholoni kuquka nomhlaza wekoloni. Ii-Antioxidants nazo ziyaziwa ngokuthintela umhlaza. Kwaye apha, kwakhona, i-chickpea inokuqhubeka kakuhle kakhulu.
I-Chickpeas ine-antioxidant effect
Uninzi lweenkqubo zethu zomzimba zisesichengeni soxinzelelo lwe-oxidative kunye nomonakalo obangelwa ziimolekyuli zeoksijini ezisebenzayo. Inkqubo yethu yentliziyo, imiphunga yethu, kunye nenkqubo yethu yemithambo-luvo zezokuqala ukuba zichaphazeleke.
Nangona kunjalo, i-antioxidants inceda ngokuchasene noxinzelelo lwe-oxidative - kwaye ezi zifumaneka ngobuninzi kwiichickpeas. Iichickpeas zibonelela kuphela ngeemali ezincinci ze-antioxidants ezaziwayo ezifana ne-vitamin C, i-vitamin E, kunye ne-beta-carotene. Endaweni yoko, i-chickpeas iqulethe izinto zezityalo zesibini ezine-antioxidant ephezulu.
Ezi ziquka i-flavonoids quercetin, kaempferol, kunye ne-myricetin kunye nee-phenolic acids ezahlukeneyo. Benza inkxaso ebalulekileyo yokukhusela umzimba ekuhlaselweni ngama-radicals amahhala kunye ne-oxygen compounds esebenzayo.
Iichickpeas zikwanazo nezixa ezikhulu zemanganese - into elandelwayo efumaneka kwimitochondria evelisa amandla kwiiseli ezininzi kwaye ke ngoko ibandakanyeka kwimveliso yamandla. Ngapha koko, imanganese yinxalenye ebalulekileyo ye-endogenous antioxidant enzymes. B. i-superoxide dismutase.
Inxalenye yee-chickpeas sele igubungela i-85 pesenti yemfuno yemihla ngemihla yemanganese.
Ulwazi lweempawu ze-antioxidant ze-chickpeas zakhokelela kwizifundo ezininzi ngakumbi kwizilwanyana nakubantu, ezikwazi ukubonisa ngokucacileyo ukuba ukusetyenziswa kwe-chickpeas kunciphisa umngcipheko wesifo senhliziyo, phakathi kwezinye izinto. Ekugqibeleni, i-antioxidants igcina imithambo yegazi i-elastic kwaye iphucula iipropathi zokuhamba kwegazi.
Iichickpeas zikhusela intliziyo kunye nokujikeleza
Ukuba ufuna ukuphucula amanqanaba e-lipid yegazi kwaye ngaloo ndlela intliziyo yakho kunye nempilo ye-vascular, kufuneka uhlale ucinga malunga ne-chickpeas. Zichasene neenguqu ze-arteriosclerotic ngeendlela ezininzi kwaye ngaloo ndlela zinciphisa umngcipheko wokuba nesifo senhliziyo.
Umxholo ophezulu we-saponin we-chickpeas (i-50 mg ngekhilogram ye-chickpeas) ijongene ikakhulu nefuthe legazi lokunciphisa i-legume enencasa.
I-Saponins idibanisa kunye neemolekyuli ze-cholesterol ekutyeni ukwenza ii-complexes ezinganyibilikiyo, zibathintele ekungeneni kwigazi ngokusebenzisa amathumbu. Ukongeza, i-saponins ibophelela kwi-bile acids, ngoko ke isibindi kufuneka sitsale kwimithombo ye-cholesterol yomzimba ukwenza i-bile acids entsha, ngaloo ndlela yehlisa amanqanaba e-cholesterol.
Ifiber eninzi kakhulu efumaneka kwi-chickpeas ikwanceda ukunciphisa i-cholesterol.
Ngokufana ne-saponins, i-fiber ibophelela kumafutha emathunjini ukuze angangeni egazini, kodwa akhutshwe nje kwisitulo.
Akumangalisi ke ngoko ukuba izifundo ezinkulu ze-epidemiological kwimpilo kunye nophando lwezondlo lubonise ukuba i-150 grams ye-chickpeas ephekiweyo ngosuku inokunceda ukunciphisa izinga le-LDL ("imbi" ye-cholesterol) kunye nenqanaba le-cholesterol epheleleyo kunye namanqanaba e-triglyceride. kwinyanga enye ephantsi ngokuphawulekayo.
Ngokufanelekileyo, iichickpeas zikwalawula amanqanaba eswekile yegazi ngenxa yefiber ephezulu kunye nomxholo weprotheyini, onomdla ngakumbi kubantu abanesifo seswekile okanye kubantu abaqala ukuxhathisa i-insulin.
I-Chickpeas-Ifanelekile kubantu abanesifo seswekile
Izazinzulu zaseTshayina zafumanisa ukuba ii-chickpeas zinokuba negalelo ekusebenzeni kakuhle kwe-pancreatic (ukwanda kwe-insulin secretion) kunye nokuncipha kokunganyangeki kwe-insulin.
Iichickpeas zibonise iziphumo ezifanayo zokulawula iswekile yegazi kuphononongo lwase-Australia. Apha, izifundo zidla ubuncinci be-728 grams yee-chickpeas ezinkonkxiweyo ngeveki. Ngenxa yoko, kwisithuba seveki amanqanaba asezantsi eswekile yegazi alinganiswa kunangaphambili.
Esi siphumo asiyoncedo kuphela kubantu abanesifo seswekile, kodwa wonke umntu ohlala elwa nokuguquguquka kweeshukela zegazi okanye izifiso, kunye nabantu abafuna ukunciphisa umzimba. Ngenxa yokuba iyancipha iminqweno kunye nenqanaba leswekile elungeleleneyo, kulula ukuhla emzimbeni.
Igcwele kwaye incinci ngee-chickpeas
Uphononongo lukwabonise ukuba ii-chickpeas zizalise kakhulu. Abathathi-nxaxheba kuphononongo lwakutsha nje kwesi sihloko bafumanise ukuba batya kancinci kakhulu phakathi kwezidlo kwaye batya iikhalori ezimbalwa xa besitya ii-chickert.
Izifundo zichaze iqondo eliphezulu lokuhlutha, okukhokelela ekunciphiseni ukutya kunye nokuncinci kunye nokuncinci.
Kuba i-chickpea nayo iphantsi kakhulu kwiikhalori (i-100 g yee-chickpeas eziphekiweyo zine-120 kcal kuphela), ziyinkxaso efanelekileyo kuye wonke umntu ongekafikeleli kubunzima babo obufanelekileyo.
Kwangaxeshanye, i-chickpeas ngumthombo ogqwesileyo weprotheyini, eyona nto inomdla kakhulu kubantu abanokutya okungabandakanyiyo eminye imithombo yeprotheyini, umzekelo, ukuba i-vegan okanye imifuno.
Purines kwi chickpeas
Iimbotyi kunye nee-ertyisi ziphakathi kokutya okutyebileyo nge-purine. IiPurines zixutywa zibe yiuric acid. Ukuba inqanaba le-uric acid linyuka kakhulu, oku kunokuba negalelo kuphuhliso lwegawuthi.
Ngelishwa, kwixesha elidlulileyo, umxholo we-purine we-legumes uthetha ukuba abantu abaninzi abane-gout baye bagwema i-legumes kwaye ngenxa yoko abazange bakwazi ukunandipha zonke izibonelelo zabo zempilo. Nangona kunjalo, ngoku kwaziwa ukuba ukutya kwezityalo ezizityebi kwi-purine, ngokungafaniyo nokutya kwezilwanyana ezityebileyo kwe-purine, akufaki igalelo ekunyuseni umngcipheko we-gout.
Yitya i-chickpea sprouts eluhlaza
Xa i-raw, i-chickpeas iqulethe - njengazo zonke i-legumes - izigaba ze-substance, ezinokuthi zibe yingozi kwaye zibole kuphela xa zishushu okanye kumlinganiselo omkhulu ngexesha lokuhluma.
Izihluma zeChickpea kufuneka zintshule kangangeentsuku ezimbini ukuya kwezintathu. Emva koko banokudliwa ngamanani amancinci - nangaphandle kokupheka kuqala. Ukuba ufuna ukuba kwicala elikhuselekileyo, ubilise okanye udibanise ihlumela ngaphambi kokutya.
I-Chickpeas-Owona mthombo uphezulu weprotheyini
Inxalenye nje enye yee-chickpeas eziphekiweyo (malunga ne-220 g) inika i-20 grams yeprotheyini kwaye ngoko inokukhuphisana ngokulula kunye nemithombo yeprotheni yezilwanyana eziqhelekileyo.
Ukuthelekisa, i-100 grams yenkukhu yenkukhu iqulethe i-16 grams yeprotheni, i-100 grams ye-pork fillet iqukethe i-23 grams kunye ne-100 grams yenkomo yenkomo iqulethe i-19 grams yeprotheni.
Oku kwenza ukuba iimbotyi ezincinci zibe yindlela esempilweni nenomtsalane kwezinye izitya eziqhelekileyo ezisecaleni ezifana neitapile okanye ipasta, ezinomthamo wekhabhohayidrethi ephezulu eyenza oku kutya kunganeno kwaye kungathandwa kakhulu kwaye nako kungagcwaliswanga kakhulu.
Ixabiso lebhayoloji yeprotein ye-chickpea inokunyuswa ukuba i-chickpea idityaniswe ne-Brazil nuts okanye imbewu kajongilanga kwisidlo kunye / okanye i-yeast flakes. Iprotheni ye-spirulina inokudityaniswa kakuhle kakhulu kunye nee-chickpeas.
I-Chickpeas: hlala umanzi phambi kokupheka
Ii-chickpeas ezomileyo kufuneka zihlale zimanzi (ngokufanelekileyo ngobusuku) ngaphambi kokupheka. Ixesha lokufunxa ubuncinane lineengenelo ezintathu:
- Ngethuba lexesha lokucwina, inani le-raffinose equlethwe (i-fiber eyenza i-flatulence kwabanye abantu kwaye ifumaneka kuzo zonke iimbotyi, kodwa kwixabiso eliphantsi kakhulu kwi-chickpeas - xa kuthelekiswa neembotyi, umzekelo) iyancitshiswa. Ukuba utshintsha amanzi amaxesha amaninzi, unciphisa i-flatulence nangakumbi.
- Ngexesha elifanayo, i-enzymes ethile iyasebenza ngexesha lokucwina, eliqhekeza inxalenye ye-phytic acid equlethwe kwiimbotyi. I-Phytic acid, ukuba idliwe ngokugqithiseleyo, inokubopha iiminerali ukuze umzimba ungasakwazi ukufunxa kwaye uyisebenzise. Nangona kunjalo, inani leenzuzo zempilo ngoku liyaziwa ngamanani athile e-phytic acid, ngoko ke i-phytic acid ngoku ithathwa njengesongezelelo sokutya - ngaphandle kwabathengi abanengxaki yokunqongophala kwamaminerali. Ngokomzekelo, i-phytic acid inokomeleza iiseli ezibulalayo ze-immune system. Kwakhona kuthiwa ine-anti-cancer kunye ne-blood sugar-regulating properties.
- Ixesha lokufunxa linciphisa ixesha lokupheka - rhoqo kwiiyure ezine zexesha lokufunxa, ukucuthwa kwexesha lokupheka nge-25 ekhulwini kubalwa ukuze ixesha elide lokufunxa emva koko livumele ukulungiswa okuthambileyo kwizinto ezibalulekileyo.
Indlela yokupheka i-chickpeas - ukulungiswa
Ngaphambi kokupheka ii-chickpeas ezomisiweyo, zihlambe phantsi kwamanzi asebenzayo kwaye emva koko zicwilise ubuncinane iiyure ezine ukuya kwezi-12. Ukwenza oku, faka i-chickpeas kwisitya esinamanzi amaninzi. Sebenzisa iikomityi ezimbini ukuya kwezintathu zamanzi ngekomityi yee-ertyisi.
Ngaphambi kokupheka i-chickpeas, cima ulwelo olumanzi kwaye uhlambulule i-chickpeas kwakhona phantsi kwamanzi asebenzayo. Emva koko ubeke ii-ertyisi ezifakwe kwipani yamanzi amatsha okanye umhluzi wemifuno, uqinisekise ukuba ii-chickpeas zigqunywe malunga ne-3 ukuya kwi-5 intshi yamanzi.
Yibilise yonke into, emva koko unciphise ubushushu kwaye, ngepani ephantse igqunywe, vumela iichickpeas zibambe ngobumnene. Ukuba igwebu liyavela, likhuphe.
Ixesha lokupheka liphakathi kwe-1 kunye ne-1.5 iiyure. Ukuba ii-chickpeas zisaqinile, nangona amanzi okupheka sele ephelile, yongeza amanzi kwaye uvumele ii-ertyisi zipheke de zithambile.
Ukuba oko kukutyela ixesha elininzi, ungaphinda uthenge ii-chickpeas esele ziphekwe ngejagi - ngokufanelekileyo kumgangatho we-organic. Kule fomu, i-chickpea kukutya okukhawulezayo okusempilweni kakhulu onokuthi ukuguqule ngokukhawuleza nangokulula kube ziiresiphi ezimnandi kwiiyantlukwano ezininzi:
Iiresiphi ezikhawulezayo kunye nee-chickpeas
Iichickpeas zingena phantse kuyo yonke iresiphi kwaye kulula ukuyilungisa. Ngokukodwa ukuba uthatha i-chickpeas kwi-jar okanye upheke i-chickpeas kwangaphambili (i-chickpeas ephekiweyo ingagcinwa efrijini iintsuku ezi-3), zilungele izitya ezikhawulezayo, ezifana nesaladi ye-chickpea kunye ne-broccoli.
Abathandi bokutya kwamaNdiya banokufuna ukuzama ii-chickpeas zohlobo lwaseIndiya, i-chickpea dal kunye neitapile, okanye isuphu yelentile yaseIndiya enee-ertyisi.
I-chickpea nayo inencasa emnandi njengoko isasazwa, kwaye ikwimo yesityu, umz. B. njenge-chickpea kunye ne-zucchini stew.
Ii-chickpeas zingasetyenziselwa ukwenza i-curries emangalisayo. I-Curries zizitya ezisekelwe kwi-sauce ekhrimu apho unokupheka khona imifuno, iimbotyi, i-tofu, njl.
Iiresiphi zefalafel
I-Falafel ziibhola ze-chickpea eziqhotsiweyo ezityala incasa yazo eqhelekileyo kwi-cumin. Sikuphuhlisele iiresiphi ezininzi zefalafel. I-Falafel inokwenziwa ngomxube wee-chickpeas kunye nomgubo we-chickpea, okanye umgubo we-chickpea kuphela. Imizekelo yomgubo we-chickpea osulungekileyo we-falafel ngumzekelo B. ifalafel yethu izaliswe nge-chard ngediphu eyenziwe ngekhilimu emuncu kunye ne-tahini (ibhotolo yesesame) okanye eyenziwe ngeetapile kunye neseleri kunye nesosi ye-tahini.
Iiresiphi zefalafel ezenziwe ngomxube womgubo we-chickpea kunye nee-ertyisi eziphekiweyo umzk. dipha.
Qhotsa okanye uqhotse ifalafel
IFalafel ngokwesiko iqhotyiswe ngeoyile. Ukuba awuyifuni loo nto, ungasebenzisa i-fryer yomoya, efuna ioli encinci kakhulu, okanye ulungiselele i-falafel yethu ngesipinashi esimhlophe. Ezi ziqhotsiweyo epanini, apho nawe ufuna ioli encinci kuphela, uze ubhaka kwi-oven.
Iiresiphi ze-hummus
I-Hummus yi-chickpea puree okanye i-chickpea puree esetyenziselwa ukudipha okanye ukusasazeka. I-classic hummus yenziwe ngee-chickpeas ezisandul 'ukuphekwa ngeoli, i-tahini (ibhotela ye-sesame), i-garlic ethile, kunye ne-kumin. Unako ngoku ukwandisa, ukucokisa okanye ukutshintsha le resipi isisiseko njengoko uthanda, umz. B. kwiresiphi yethu ye-coriander iyogathi hummus okanye i-hummus emnandi eneparsley kunye nembewu ye-hemp. Kwi-4-variant hummus iresiphi yethu (ngekhari, kunye nesesame, kunye nesipinatshi, kunye ne-beetroot) sichaza ukuba unokwenza njani iintlobo ezine ezahlukeneyo ze-hummus ngokwakho ngexesha elinye.
Ngaba uyayithanda i-hummus kodwa awunayo i-chickpea enye endlwini? Ayinamsebenzi lonto. Ungalungisa kwakhona i-hummus evela kwezinye iimbotyi, ezifana ne-B. i-hummus yethu yenziwe ngeembotyi ezimhlophe. I-hummus emnandi inokudityaniswa ukusuka kwimbewu yethanga (kunye netofu etshayiweyo kunye neyogathi yesoya).
