Umgubo weChickpea-Uyenza njani ekhaya ukunciphisa umzimba

Umxholo

• Uyenza njani umgubo we-chickpea ekhaya
• Ulwazi ngesondlo
• Iresiphi yeCarrot Cake ngomgubo we-chickpea

Umgubo weChickpea ungasetyenziswa ukuthatha indawo yomgubo wengqolowa wesintu, kuba lukhetho olukhulu ekusetyenzisweni kwizidlo ezilahlekileyo njengoko izisa ifayibha, iprotein, iivithamini kunye neeminerali kwimenyu, ukongeza kwincasa emnandi edibanisa amalungiselelo ahlukeneyo.

Ingasetyenziselwa iindlela zokupheka iikeyiki, isonka, iipie kunye neicookies, ukongeza kongezwe ngokulula kwiijusi zendalo kunye neevithamini, kwaye inezibonelelo zezempilo zilandelayo:

Ukuphucula ukugaya, njengoko kungenayo i-gluten kwaye ityebile kwi-fiber;

1. Nika ukwanela ngakumbi kwaye unciphise umzimba, njengoko ityebile kwi-fiber kunye neprotheni;
2. Nceda ukulawula i-cholesterol kunye nesifo sikashukela, ngenxa yomxholo wefayibha;
3. Nceda unciphise umzimba, ukuba nesalathiso esisezantsi se-glycemic;
4. Khusela i-anemia, kuba iqulethe i-folic acid kunye nentsimbi;
5. Khusela iicramps, ngokuba ne-magnesium kunye ne-phosphorus;
6. Khusela i-osteoporosis, njengoko ityebile kwi-calcium.

Ukongeza, ngenxa yokuba ingenayo i-gluten, umgubo we-chickpea unokucolwa ngokulula kwaye unokusetyenziswa ngabantu abanesifo seCeliac okanye ukunganyamezelani kwe-gluten.

Uyenza njani umgubo we-chickpea ekhaya

Ukwenza ekhaya, kuya kufuneka ulandele amanyathelo aboniswe kwiresiphi engezantsi:

Izithako:

• I-500 g yamantshontsho
• izimbiwa okanye amanzi acociweyo

Imo yokulungiselela:

Beka ii-chickpeas kwisitya kwaye ugubungele ngamanzi, ungene phakathi kweeyure eziyi-8 ukuya kwezi-12. Emva kweli xesha, coca amanzi kwaye usasaze ii-chickpeas kwilaphu elicocekileyo ukunceda ukususa amanzi amaninzi. Emva koko, sasaza ii-chickpeas kwiphepha lokubhaka kwaye ubeke kwi-oven eshushu ngaphambili kwi-180º C, ukuvumela ukubhaka malunga nemizuzu engama-40 okanye kude kube nsundu ngegolide, uvuselele ngamanye amaxesha ukuze ungatshi. Susa kwi-oven kwaye uvumele ukupholisa.

Ukubetha i-chickpeas kwi-blender de ibe ngumgubo. Dlulisa umgubo ngesihlunu kwaye ubuyele kwi-oveni esezantsi kangangemizuzu eli-15 ukuze wome ngokupheleleyo (gungqisa yonke imizuzu emi-5). Lindela ukupholisa kwaye ugcine kwisitya seglasi esicocekileyo kwaye sivalekile.

Ulwazi ngesondlo

Itheyibhile elandelayo ibonisa itafile yesondlo ye-100 g yomgubo we-chickpea.

Ngenxa yokuba ingenayo i-gluten, lo mgubo ungacaphukisi amathumbu abantu abanovakalelo okanye izifo ezifana neCeliac Disease, Irritable Bowel Syndrome kunye neCrohn's Disease. Fumana ukuba ziziphi iimpawu zokunganyamezelani kwe-gluten.

Iresiphi yeCarrot Cake ngomgubo we-chickpea

Izithako:

• 1 indebe ye-chickpea yomgubo
• 1 indebe yesitashi setapile
• 1⁄2 indebe ye-oatmeal
• Amaqanda ama-3
• I-240 g yeminqathe eluhlaza (2 iminqathe emikhulu)
• 200 ml yeoyile yemifuno
• 1 1⁄2 indebe yeswekile emdaka okanye idemerara
• Iipuniwe ezi-3 zebhanana eluhlaza
• 1 icephe yokubhaka umgubo

Imo yokulungiselela:

Ukubetha iminqathe, ioyile, i-biomass kunye namaqanda kwi-blender. Kwisikhongozeli esinzulu, xuba umgubo kunye neswekile, kwaye uthele lo mxube kwi-blender, uvuselele kakuhle ude ube sisiqalo esifanayo. Yongeza imvubelo uze udibanise kwakhona. Beka intlama kwipani yekhekhe egcotyiweyo kwaye uyibeke kwi-oveni eshushu ngaphambili ngo-200ºC kangangemizuzu engama-30 ukuya kwengama-40.

Fumanisa malunga nomnye umgubo osempilweni kwi: Umgubo we-eggplant wokunciphisa umzimba.