Ama-Chickpeas: Izinzuzo Nezingozi

Ama-chickpeas, ama-chickpeas - wonke lawa magama abhekisela ku-legume efanayo eyaziwa isintu kusukela esikhathini sika-Avicenna. Emazweni ase-Asia Minor naseMpumalanga Ephakathi, ama-chickpeas aziswa kakhulu ngenxa yokunambitheka kwawo okuthambile kwe-nutty, ukuzithoba ekulimeni, kanye nesivuno esikhulu. I-hummus edumile yenziwa ngama-chickpeas.

Namuhla, ama-chickpeas atholakala kalula emashalofini esitolo kunoma iyiphi ingxenye yomhlaba. Zingubhontshisi omise okwekhanda lenqama enoqhwaku, ophuzi, oluhlaza okotshani, noma onsundu ngombala.

Kunezinhlobo eziningi zama-chickpeas:

• I-Kabuli – inophizi oyindilinga ophuzi, amakhulu ngosayizi onegobolondo elincanyana, elithambile.
• I-Desi – ibonakala ngobhontshisi omnyama onegobolondo elimahhadla, eliwugqinsi, inokunambitheka okuhlukile okuthambile kanye nephunga elimnandi elingehlisa amazinga kashukela egazini.

Ama-chickpeas ayiphrotheni yemifino esezingeni eliphezulu, egayeka kalula ebalwa ngokulingana nezinkukhu neminye imikhiqizo yenyama. Ama-chickpeas angenye yokudla okuyisisekelo kwabadla inyama, abadla imifino, abadla ukudla okuluhlaza, nanoma ubani ongayidli inyama nganoma yisiphi isizathu. I-fiber equkethwe ku-chickpeas isiza ukuhlanza amathumbu ngobumnene, ukususa ubuthi, nokuvimbela ukuqunjelwa.

Inani lokudla okunempilo kwama-chickpeas

Ama-chickpeas aqukethe ama-amino acid angu-18, kuhlanganise nawo wonke abalulekile. Ama-chickpeas aqukethe amavithamini: B1, B2, PP, B5, B6, B9, C, A, E, K, beta-carotene, ne-choline; ama-macro- kanye nama-microelements: i-potassium, i-phosphorus, i-magnesium, i-calcium, i-iron, i-sodium, i-manganese, i-zinc, ithusi. Ama-chickpeas aqukethe ama-isoflavones.

Inani lokudla okunempilo kwe-chickpeas nge-100 g:

• Amaprotheni 20.47 g
• Amafutha 6.04 g
• Amakhabhohayidrethi 62.95 g
• I-Fibre 12.2 g.

Okuqukethwe kwekhalori nge-100 g kungu-378 kcal.

Okuqukethwe kwekhalori kwama-chickpeas aphekiwe nge-100 g yi-164 kcal.

Izakhiwo eziwusizo zama-chickpeas

I-fiber yokudla kuma-chickpeas iyancibilika futhi ayincibiliki. Imicu encibilikayo yakha inqwaba efana nejeli emgudwini wokugaya ukudla esusa ubuthi emathunjini nge-cholesterol nenyongo. Futhi imicu engancibilikiyo ivuselela umsebenzi wepheshana lamathumbu futhi inikeze ukuhanjiswa kwamathumbu kalula, ithwala ubuthi.

Ngenxa yokuqukethwe kwe-iron ephezulu, ama-chickpeas awusizo kwabesifazane. Usawoti wamaminerali we-iron usetshenziswa ngobuningi ngesikhathi sokukhulelwa, ukuncelisa, nokuya esikhathini. Ama-chickpeas avimbela i-anemia futhi akhuthaze ukukhiqizwa kwe-hemoglobin.

Ukugcwala okuphezulu kwe-manganese kukhuthaza ukukhiqizwa kwamandla ngumzimba, kujwayelekile isimiso sezinzwa, futhi kuqinise amasosha omzimba.

Ama-chickpeas awumkhiqizo obalulekile kubantu abenqaba ukudla inyama. Ubhontshisi uhlinzeka umzimba ngeprotheyini engenawo amandla kanye ne-lysine, i-amino acid ebhekele ukulungiswa kwezicubu, ukwakhiwa kwezicubu, kanye nokukhiqizwa kwama-enzyme namasosha omzimba. Ngisho nalabo abanamathela ekudleni okuluhlaza badla amatshwele ngokuwacwilisa emanzini.

Ukulimala kanye ne-contraindications yokusetshenziswa kwe-chickpea

Okuwukuphela kokulimala okungabangelwa ukudla amachickpeas ukwanda kwekhono lomkhiqizo ukukhiqiza igesi emathunjini. Ukuze ugweme i-flatulence, akunconywa ukudla ama-chickpeas anezithelo, kanye nokuwaphuza ngoketshezi. Ukuvimbela ukwanda kwegesi, yidla i-dill noma i-fennel nama-chickpeas, futhi uphuze amanzi ngaphambi kwemizuzu engu-15 ngemva kokudla izitsha ze-chickpea. Ukungathathi hlangothi kwemiphumela emibi ye-chickpeas emathunjini kwenzeka ngemva kokucwilisa ubhontshisi ubusuku bonke emanzini abandayo.

Contraindications ezibalulekile:

• Ukungabekezelelani komuntu ngamunye.
• Izilonda zesisu namathumbu.
• Isifo sikaCrohn.
• I-Cholecystitis.
• I-pathology yezinso.

Ebuntwaneni, ukusetshenziswa kwama-chickpeas kunqunyelwe, njengoba umzimba wengane usendleleni yokuthuthukiswa, futhi isimiso sokugaya esingashintshiwe singasabela kabi kumkhiqizo omusha. Isixwayiso sisebenza ezinganeni zasenkulisa kuphela. Izingane zesikole ezisencane kanye nentsha ingase ithole lo mkhiqizo ungumthombo wamaprotheni emizimbeni yabo ekhulayo.