Kelly Turner
I-legumes eyindilinga iyamnandi, inempilo, futhi inothisa izinhlobonhlobo zokudla. Ukupheka ama-chickpeas nakho akulula - uma unaka izikhathi zokucwiliswa nokupheka.
Ukupheka nama-chickpeas? Umbono omuhle! Ngoba imidumba enempilo inokuqukethwe okuphezulu kwamaprotheni, ifaka amakhalori aphansi, futhi inikeza i-fiber eningi, okufanele siyidle kakhulu. Futhi aqukethe amavithamini B, amavithamini A, C, no-E, kanye nenani elikhulu lensimbi, kodwa futhi ne-zinc ne-magnesium.
Ama-chickpeas nawo anambitheka kakhulu ezitsheni eziningi ezahlukene: kusukela ekufudumaleni ukhari wemifino kuya kumasaladi kanye ne-falafel eyenziwe ekhaya. Okuhle kunakho konke, ungawathola efomini elomile noma emathini nganoma yisiphi isikhathi sonyaka. Ngokufanelekile, uhlanganisa ama-chickpeas ezitsheni ngemifino emisha, yonyaka.
Ukupheka ama-chickpeas: Nansi indlela
Ama-chickpeas akufanele nanini adliwe eluhlaza ngoba aqukethe i-phasin ye-toxin, echithwa kuphela ngesikhathi sokupheka. Ngakho-ke ama-chickpeas asecwilisiwe kufanele abiliswe kuqala bese ecutshungulwa ngokuqhubekayo.
Ukupheka ama-chickpeas kusebenza kahle kakhulu ku-pressure cooker - kanje:
Mboza ama-chickpeas acwilisiwe esitsheni esicindezelayo ngamanzi bese ulethe ngamathumba.
Bese upheka ama-chickpeas emanzini abilayo ngobumnene phezu kokushisa okuphansi cishe imizuzu engama-20.
Ungabona ukuthi ama-chickpeas enziwa ngokuhlola ngommese ukuthi ungakwazi yini ukuwabhoboza kalula. Bese ufaka ama-legumes ku-colander bese ugeza ngaphansi kwamanzi agobhozayo.
Ngaphandle kompheki ocindezelayo, isikhathi sokupheka sikhulu kakhulu - i-Federal Center for Nutrition incoma ukupheka isithelo imizuzu engu-90 kuya kwangu-120. Kunezici ezihlukahlukene ezithonya isikhathi sokupheka: isibonelo izinhlobonhlobo, ubusha bama-chickpeas (amasha, amafushane) noma ukusetshenziswa okuhleliwe - uma ufuna ukusebenzisa i-legumes ukwenza i-hummus, kufanele iphekwe isikhathi eside kunesitsha se-curry. lapho kusetshenziswa khona uphizi kungathi ukuqina uma uluma.
Cwilisa ama-chickpeas: okungenani amahora ayi-12
Uma ufuna ukupheka ama-chickpeas, akufanele ukwenze ngokuzenzakalelayo - ngoba hhayi ukupheka kuphela, kodwa futhi ukucwiliswa kuthatha isikhathi - okungenani amahora ayishumi nambili. Uma uvumela ama-chickpeas ukuthi akhukhumale, ukulungiswa okulandelayo kuzoba namandla kakhudlwana, ngoba ukuvuvukala kunciphisa isikhathi sokupheka.
Uma uvumela ama-chickpeas acwiliswe cishe amahora angu-24, azobe eselungile kumshini wokucindezela ngemva kwemizuzu eyishumi.
Lapho ucwilisa ama-chickpeas, qhubeka kanje:
Faka ama-chickpeas epanini elinamanzi aphindwe kabili. Kungase kudingeke wengeze amanzi amancane ngesikhathi sokucwiliswa, njengoba ama-chickpeas azokhula ngevolumu.
Vumela ama-chickpeas acwiliswe okungenani amahora angu-12. Hlunga ama-specimens antanta phezulu - lezi ngeke zisathamba. Bese ulahla amanzi okucwilisa.
Hlanza kahle ama-chickpeas ngaphansi kwamanzi agobhozayo.
Ama-chickpeas asemathinini: Uma izinto kufanele zihambe ngokushesha
Uma ungenaso isikhathi sokucwilisa ama-chickpeas kusengaphambili, ungathenga nama-peas aphekwe ngaphambilini ebhodweni noma embizeni. Lokhu akungabazeki ukuthi kuyasebenza kakhulu, kodwa futhi kunebubi bakho: Abanye bafunga ngakho ukuthi ama-chickpeas asanda kuphekwa anephunga elimnandi - futhi inguqulo esemathinini ivame ukubiza kakhulu.
Gcina ama-chickpeas ngendlela efanele
Ama-chickpeas aphekwe kanye awakwazi ukulondolozwa isikhathi eside: Izitsha ezinama-chickpeas aphekiwe kufanele zigcinwe kuphela esiqandisini usuku noma ezimbili - okufanayo kusebenza kuma-legumes asemathinini asele.
Imifino eyomile ingagcinwa izinyanga. Kungcono ukugcina ama-chickpeas endaweni epholile, eyomile - emaphaketheni okuqala noma esitsheni esingangeni moya.
