Kelly Turner
"Zilungele abadla imifino kanye nemifino." Ngaphezu kwalokho, ama-chickpeas nawo agcwele amavithamini namaminerali. Lokhu kuhlanganisa i-choline, esiza ubuchopho bakho nesimiso sezinzwa sisebenze kahle, kanye ne-folate, i-magnesium, i-potassium nensimbi. Ukuze uthole isilinganiso esihle, ama-chickpeas nawo anovithamini A, E no-C.
Ingabe ama-chickpeas asemathinini aphilile?
Njengomthombo ocebile wamavithamini, amaminerali, kanye ne-fiber, ama-chickpeas angase anikeze izinzuzo ezihlukahlukene zezempilo, njengokusiza ukulawula isisindo, ukuthuthukisa ukugaya, nokunciphisa ingozi yesifo. Ukwengeza, le legume inamaprotheni amaningi futhi yenza indawo enhle kakhulu yenyama ezitsheni eziningi zemifino nemifino.
Ingabe ama-chickpeas alungele ukulahlekelwa isisindo?
Ngenxa yokuqukethwe kwawo okuphezulu kwe-fiber namaprotheni, ama-chickpeas angcono kakhulu ekudleni kwesisindo ngoba akugcina ugcwele isikhathi eside futhi alawula ukudla. Ucwaningo luthole ukuthi abesifazane abadle uphizi esikhundleni sesinkwa esimhlophe, badle ama-calories ambalwa esidlweni sabo esilandelayo.
Ingabe ama-chickpeas akulungele nsuku zonke?
Ukudla okukodwa kokuphakelwa usuku olulodwa lukabhontshisi, uphizi, uphizi noma udali kunganciphisa kakhulu 'i-cholesterol embi' ngakho-ke ingozi yesifo senhliziyo nemithambo yegazi, ucwaningo olusha luye lwathola.
Ngidla ama-chickpeas angakanani ngosuku?
Ngokocwaningo olwanyatheliswa ku-Archives of Internal Medicine, ababambiqhaza abadla okungenani inkomishi eyodwa yemifino efana ne-chickpeas usuku ngalunye babonise kokubili amazinga ehlisiwe e-hemoglobin A1c amanani kanye nokwehla komfutho wegazi ekupheleni kocwaningo, ngo-Cooking Light.
Ingabe ama-chickpeas avuvukala?
Ubhontshisi onjengama-chickpeas, ubhontshisi omnyama, ubhontshisi obomvu wezinso, nama-lentils ane-fiber ephezulu kanye nama-phytonutrients, okunciphisa ukuvuvukala. Ziwumthombo ongabizi futhi omuhle kakhulu wamaprotheni, ikakhulukazi kwabadla imifino noma imifino, futhi angama-carbohydrate ane-glycemic ephansi.
Ungakwazi yini ukudla ama-chickpeas usuka ethini?
Ukuthenga ama-chickpeas asemathinini nezinye izinhlobo zikabhontshisi osemathinini kuyindlela enhle yokweqa izinyathelo ezimbili zokuqala ngenhla. I-legumes esemathinini isiphekwe ngaphambili, ngakho-ke ungawadla uqonde ethini uma ufuna - noma, uwalahle ngqo esidlweni sakho. Zifudumele kakhulu noma ziyabanda. Izidlo eziningi zesimanje zamafriji nazo ziqukethe namachickpeas.
Ingabe ama-chickpeas angcono kunelayisi?
Inamakhalori ambalwa, i-sodium, nama-carbs kunelayisi elimhlophe, kanye ne-fiber eningi namaprotheni amaningi. Ineprotheyini ephindwe kathathu, ifayibha kabili, futhi inama-carbs ambalwa acishe abe ngu-30% kunelayisi elinsundu, ngokusho kwenkampani.
Ingabe ama-chickpeas ane-carb ephezulu?
Kodwa-ke, zona nezinye izitshalo ezisanhlamvu ezifana nophizi nodali nazo zinama-carbohydrate amaningi. Zidle ngokusesilinganisweni uma udla ukudla okune-carb ephansi.
Yini enhle ukudla nama-chickpeas?
Ama-chickpeas asebenza kukho konke kusuka kumasoso asekelwe kutamatisi kuya kumafutha omnqumo, umhluzi noma amasoso asekelwe ewayini. Hlanganisa no-anyanisi owenziwe nge-caramelized, amakhambi amasha, izinongo nezinhlobonhlobo zemifino ukuze kuqhume umbala, ukunambitheka kanye nezakhamzimba, bese ukuphonsa nge-pasta noma irayisi eliphekiwe.
Ingabe ama-chickpeas ayi-Superfood?
Kodwa-ke, ama-chickpeas abhekwa njengemifino kanye nephrotheni ngoba anomsoco kakhulu. Abanye abantu baze bazibheke njenge-superfood.
Ingabe ama-chickpeas alungele izinso?
Ama-chickpeas ayisengezo esinomsoco ekudleni kwakho kwezinso nesifo sezinso esingamahlalakhona. Aphansi kuya kokuphakathi ku-potassium, kodwa uma efakwe ezingxenyeni ezinempilo, awayona inkinga. Ama-chickpeas nawo angumthombo omuhle we-fiber, amaprotheni, namavithamini, namaminerali.
Ingabe ama-chickpeas abangela igesi nokuqunjelwa?
Ubhontshisi, udali kanye nophizi baziwa kabi ngamandla abo okubangela ukuqunjelwa nomoya ngenxa yokuqukethwe kwawo okuphezulu kwefayibha. Naphezu kwalokhu, ungase ungadingi ukukugwema ngokuphelele. Abantu abaningi babekezelela imifino ekheniwe kangcono kunezinhlobo ezomisiwe.
Ingabe ama-chickpeas ayawunyusa ushukela wegazi?
Ngokugxila kuphela ku-legume eyodwa, sibike ukuthi ukusetshenziswa kwamachwane kuthuthukisa ukulawula ushukela wegazi we-postprandial, ukucindezela ukudla, futhi kubangele ukuncipha kokuthathwa kwamandla okuvela ekudleni okwalandela kwabesifazane abanempilo.
Kwenzekani uma udla amachickpeas amaningi?
Ingasaphathwa eyokuthi i-legume ine-fiber eningi, ephinde ibe yi-carbohydrate engagayeki futhi ibangela ukuqunjelwa kanye negesi uma idliwe ngobuningi obukhulu. Kodwa-ke, uma uzikhawulela cishe ku-1/4 wenkomishi kaphizi ngokuphakela ngakunye, futhi uwahlambulule ngaphambi kokuwadla, ungase ungazitholi nhlobo lezi zimpawu.
Ingabe ama-chickpeas ama-carbohydrate noma amaprotheni?
Ngokusho kwesizindalwazi soMnyango Wezolimo wase-US, inkomishi engu-1 yama-chickpeas aphekiwe inikeza ama-calories angu-269, amagremu angu-14.5 wamaprotheni, amagremu angu-4.25 wamafutha, namagremu angu-44.9 we-carbohydrate, namagremu angu-12.5 avela ku-fiber yokudla.
Ingabe ama-chickpeas alungele i-arthritis?
Ivikela Ku-Arthritis kanye Ne-Alzheimer's: Ama-chickpeas (garbanzo) angumthombo omuhle kavithamini K osiza umzimba ukumunca i-calcium enomsoco kuyilapho futhi esiza ukuvikela ku-arthritis kanye nesifo i-Alzheimer's.
Ingabe abanesifo sikashukela bangadla amachwane?
Ama-chickpeas, kanye nobhontshisi nama-lentile, ukudla okwaziwayo okunenkomba ephansi ye-glycemic, okwenza kube ukukhetha okuhle kwesifo sikashukela, kodwa ucwaningo olusha lubonisa ukuthi ukudla okusanhlamvu kungase kube nomphumela wokwelapha.
Ngabe ngidinga ukugeza amantshontsho athosiwe?
Uma usebenzisa ama-chickpeas asemathinini, khipha futhi uwageze ngamanzi ukuze usike okuqukethwe kwe-sodium (usawoti) cishe uhhafu. Hlanza kahle emanzini abandayo ukuze ukwenze kube lula ukugayeka kanye nokukhiqiza igesi kancane.
Ingabe ukubilisa ama-chickpeas anciphisa amaprotheni?
Okuqukethwe kwamaprotheni kwehle ngo-3.4% futhi ukugaya kwe-in vitro protein kwaba ngcono kakhulu kusuka ku-71.8 kuya ku-83.5% ngemva kokupheka. Ukuncipha kwe-lysine kwakuphezulu ezinhlamvini ze-chickpea eziphekiwe kunezingxenyana zamaprotheni ashisayo, ama-globulins nama-albumin.
Kungani ngihalela ama-chickpeas?
Uma kwenzeka uzizwa sengathi unoshukela omncane noma uzizwa ubuthakathaka, kungase kube ngenxa yokuthi umzimba wakho awunawo ama-carbohydrate agciniwe ukuze uhlehlise ukuze uthole amandla. Ngenxa yalokho, umzimba wakho uthumela ukulangazelela ubhontshisi. Lokhu kungenxa yokuthi isipuni sikabhontshisi sinamagremu ayisishiyagalombili ama-carbohydrate.
Ingabe ama-chickpeas alungele izinwele?
Amandla amaprotheni kuphizi kanye nomthombo omuhle kakhulu we-manganese usiza ukuqinisa izinwele. Ezinweleni ezinde - I-Manganese iyisici samaminerali esisebenza njenge-antioxidant futhi ukuntuleka kwe-manganese kungaholela ekukhuleni kwezinwele ezihamba kancane.
Ingabe ama-chickpeas anensimbi eningi?
Ama-chickpeas, uhlobo lwe-legume, ahlinzeka ngo-3.7 mg wensimbi indebe ngayinye, nge-USDA ngayinye, okuwenza abe umthombo omuhle kakhulu. Ziphinde zilethe amaprotheni athambile, asekelwe ezitshalweni - 14.6 g indebe ngayinye, ukuze kube ncamashi.
Yimuphi ubhontshisi omhlophe onempilo noma uphizi?
Ubhontshisi omhlophe futhi ungumthombo ongcono we-fibre yokudla, amavithamini B, ne-iron kune-chickpeas. Ngaphezu kokwehluka kwazo okunomsoco, ubhontshisi omhlophe nophizi nakho kuyahluka ngokunambitheka, ukuthungwa, nephunga. Ubhontshisi omhlophe ujwayele ukuba bushelelezi, ube mnene, futhi ucwenge kakhulu kunophizi.
Yimuphi ubhontshisi wezinso onempilo noma uphizi?
Kokubili ubhontshisi wezinso namatshwele anomsoco kodwa aqukethe inani elihlukile lemisoco ebalulekile. Ngokusekelwe kuphrofayili yawo yezakhi, ubhontshisi bezinso banempilo kunophizi njengoba bephezulu kwezinye zezakhi ezibalulekile, amafutha aphansi nama-calories.
Ingabe ama-chickpeas asemathinini kunzima ukugaya?
Ungase uqunjelwe. Ama-chickpeas, ngisho nalapho ephekwe, angaba nzima kakhulu ukugaya. Ngokusho komtholampilo waseCleveland, okusanhlamvu (noma ubhontshisi) kuqukethe ama-saccharides (ushukela) ongagayeki angabangela ukuqunjelwa okungakhululeki ngenxa yokwakheka kwegesi.
Ngiwenza kanjani amachwane ethini angabi nagesi?
Ukwehlisa izakhiwo ze-gassy, ungangeza i-baking soda encane kwiresiphi yakho. Isoda yokubhaka isiza ukuphula ushukela wemvelo kabhontshisi owenza igesi.
Ingabe ama-chickpeas akwenza ukhuluphale?
Cha, abakwenzi. Kunalokho, akusiza ukuthi ulahlekelwe isisindo ngoba aqukethe i-fiber ekusiza uzizwe ugcwele isikhathi eside.
Ingabe ama-chickpeas alungele i-a1c?
I-American Diabetes Association incoma ama-chickpeas ezigulini ezinesifo sikashukela njengoba okuqukethwe kwawo okuphezulu kwe-fiber kuhlotshaniswa nokuncipha kwamazinga kashukela egazini. Le legume ingumthombo obalulekile wamaprotheni, okwenza futhi kube ukudla okufanele kwabanesifo sikashukela. Yidla ama-chickpeas ukuze ulawule ushukela wegazi.
