Crystal Nelson
I-mash emnandi eyenziwe ngamachickpeas iya ngokuya ingena emakhishini aseJalimane. Kungani i-hummus inempilo kangaka nokuthi unamathisele uyisekela kanjani impilo yethu. Sizophinde sikubonise ukuthi kulula kangakanani ukwenza i-hummus ngokwakho.
Kulula ukuyilungisa, iguquguquka, futhi imnandi ngendlela engenakuvinjelwa - asikho ngaphandle kwesizathu ukuthi i-hummus inqobe amakhishi asentshonalanga eminyakeni yamuva. Kodwa okukhethekile okuvela eMpumalanga Ephakathi kungenza okwengeziwe: izithako zayo ezinempilo zingasivikela ezifweni eziningi. Kungani i-hummus inempilo kangaka? Sikufingqa izinzuzo zezempilo ezibaluleke kakhulu ze-hummus kuwe.
I-Hummus ikhulula ukulahlekelwa izinwele
Ukuqothuka kwezinwele, ukukhathala, nokuntuleka kokugxilisa ingqondo: Zonke lezi zimpawu zingahlotshaniswa nokuntuleka kwensimbi. Ama-chickpeas angumthombo omuhle we-iron - amagremu angu-100 awo asevele ehlinzeka ngaphezulu (6.5 mg) kunomthamo wansuku zonke onconywayo (abesilisa 1 mg, abesifazane 2 mg, abesifazane abakhulelwe 3 mg). I-legumes nayo iqukethe uvithamini C, osiza umzimba ukuba ubambe insimbi.
I-Hummus isiza ukulwa nezinduna
Inkomba yayo ephansi ye-glycemic (GI) ifakazela ukuthi i-hummus inempilo. Lokhu kuchaza imiphumela yokudla okune-carbohydrate emazingeni kashukela egazini. Uma i-GI iphezulu, izinga likashukela egazini liyakhuphuka ngokushesha futhi liqine - kodwa libuye lehle ngokushesha futhi. Ukudla okune-GI ephezulu kunikeza amandla esikhashana esifushane, okuvame ukulandelwa yizifiso ezintsha zokudla. Ukudla okune-GI ephansi kubangela ukuthi izinga likashukela egazini lenyuke kancane futhi linciphe kakhulu, kodwa futhi lihlala lizinzile isikhathi eside.
Umphumela: umuzwa omude wokusutha. I-Hummus ine-GI ye-25. Uma kuqhathaniswa, ubhanana une-GI ye-52, amazambane ahlambulukile angama-80, kanti i-dextrose yi-100. Abanesifo sikashukela bayelulekwa ukuthi banake inkomba ye-glycemic yokudla ekudleni kwabo. Okufanayo kuya kwabaphethwe izinduna-ukudla okuphezulu kwe-GI kungabangela ukuqubuka kwama-acne.
I-Hummus ivimbela ukucindezeleka
I-Folic acid iyisakhi esibalulekile - ukuntula kungaholela ekucasukeni, ekucindezelekeni, ekusweleni igazi, ngisho nesifo senhliziyo. Odokotela batusa ukudla ama-micrograms angu-300 we-folic acid nsuku zonke ngokudla - amagremu angu-100 ama-chickpeas kakade aqukethe ama-microgram angu-333. Ngesikhathi sokukhulelwa, umthamo wansuku zonke kufanele ukhuphuke ube ngu-550 micrograms, ngoba izakhi zibalulekile ekwakhekeni kwamangqamuzana nokuhlukana futhi kuthonya ukukhula kwe-placenta kanye ne-fetus. Ukuntuleka kwabesifazane abakhulelwe kungabangela ukukhubazeka kwengane engakazalwa.
Isiza ekunciphiseni isisindo
Futhi esinye isibonakaliso sokuthi i-humus inempilo yile: Ama-chickpeas ayimithombo emihle kakhulu ye-fiber. I-fiber iqinisekisa ukuthi ukugcwala koshukela egazini kanye ne-cholesterol egazini lethu akukhuphuki kakhulu. Baphinde babambezele ukuphuma kwesisu futhi ngaleyo ndlela baqinisekise umuzwa wokusutha ohlala isikhathi eside. Ucwaningo lwase-US lusanda kukhombisa ukuthi ukudla okungenani amagremu angu-30 efayibha nsuku zonke kwanele ukwehlisa isisindo - ngisho noma ugcina yonke imikhuba yakho yokudla ifana. Lokho akuzwakali njengokukuningi ekuqaleni – kodwa ngokwezilinganiso zochwepheshe, sidla kuphela cishe amagremu angu-20 ngosuku ngokwesilinganiso. Kukhona amagremu angu-17 efayibha ku-100 amagremu we-chickpeas.
