Izibonelelo ezi-8 ze-chickpeas kunye nendlela yokutya (kunye neeresiphi)

Umxholo

• Ulwazi ngesondlo
• Ungayisebenzisa njani
• 1. Humus iresiphi
• 2. Isaladi yeChickpea
• 3. Isobho seChickpea

Iichickpeas yimidumba evela kwiqela elinye njengeembotyi, iimbotyi zesoya kunye nee-ertyisi kwaye zingumthombo ogqwesileyo we calcium, iron, protein, fibers kunye ne tryptophan.

Kuba isondlo kakhulu, ukusetyenziswa kweenxalenye ezincinci, kunye nokutya okunezondlo kunokubonelela ngezibonelelo ezininzi zempilo, ukuthintela ukuvela kwezifo ezinganyangekiyo, ezinjengesifo seswekile kunye nomhlaza.

Iichickpeas zinokufumana izibonelelo zempilo ezininzi, ezinje:

1. Inceda ukunciphisa ukufunxwa kwecholesterol emathunjini, kuba ityebile antioxidants, saponins kunye imicu enyibilikayo, ukuthintela umngcipheko izifo sentliziyo;
2. Yomeleza amajoni omzimba, kuba ine-vitamin E kunye ne-vitamin A, ukongeza ekubeni sisityebi kwi-zinc, ezi zondlo zibalulekile ukwandisa ukhuseleko lomzimba;
3. Inceda ukugcina impilo yemisipha, ngokuba sisityebi kwiiproteni, kuthathelwa ingqalelo njengokhetho olufanelekileyo kwabo bangazisebenzisiyo iiprotein ezivela kwimvelaphi yezilwanyana, njengoko inenxalenye enkulu yeeamino acid eziyimfuneko emzimbeni;
4. Inceda ukulwa nokudakumba, Ngokuqulatha i-tryptophan, i-amino acid evuselela imveliso yehormone yempilo-ntle, kunye ne-zinc, izimbiwa ezifumaneka ngesixa esincinci ngeli xesha;
5. Iphucula ukuhamba kwamathumbuKuba ityebile kwimicu, ethanda ukwanda komthamo kunye nokuhamba kwamathumbu, ukuphucula ukuqhina;
6. Inceda ukulawula iswekile yegazi, njengoko ibonelela ngemicu kunye neeproteni ezinceda ukugcina iswekile yegazi;
7. Inceda ukukhusela i-anemia, njengoko ityebile ngentsimbi kunye ne-folic acid, iyenza ukuba ibe yinto ebalaseleyo kubasetyhini abakhulelweyo.
8. Igcina amathambo kunye namazinyo esempilweni, kuba ine-calcium, i-phosphorus kunye ne-magnesium, eziyimfuneko micronutrients ukukhusela izifo ezifana ne-osteoporosis kunye ne-osteopenia.

Ichickpeas inokuthanda ukunciphisa umzimba, njengoko inyusa imeko yokuhlutha ngenxa yefayibha kunye nomxholo weprotheni.

Ukongeza, inokunceda ekuthinteleni ezinye iintlobo zomhlaza, njengoko inama-saponins, ane-cytotoxic, evuselela amajoni omzimba kunye nokutshabalalisa iiseli ezinobungozi, kunye nezinye i-antioxidants, ukuthintela umonakalo obangelwe ziiradicals ezikhululekileyo kwiiseli.

Ulwazi ngesondlo

Le theyibhile ilandelayo iqulethe ulwazi lwesondlo nge-100 g yamantshontsho ephekiweyo:

Kubalulekile ukuba uchaze ukuba ukuze ube nazo zonke izibonelelo ezichazwe apha ngasentla, ii-chickpeas kufuneka zibandakanywe kukutya okusempilweni kunye nokulinganisela. Isabelo esinconywayo kwisidlo yi-1/2 indebe yee-chickpeas, ngakumbi kubantu abafuna ukutyeba okanye kukutya ukunciphisa umzimba.

Ungayisebenzisa njani

Ukutya ii-chickpeas, kuyacetyiswa ukucwina malunga neeyure eziyi-8 ukuya kwezi-12, oku kuyanceda ukuhambisa ukutya okuziinkozo kwaye kuthambe, kuthathe ixesha elincinci ukupheka. Unokongeza itispuni e-1 yesoda yokubhaka ukunceda kwinkqubo.

Emva kwexesha apho amantshontsho ebesemanzini khona, ungalungisa isosi ngezinongo ozifunayo emva koko udibanise ii-chickpeas kwaye udibanise amanzi kabini. Emva koko pheka ubushushu obuphezulu ude ubilise kwaye unciphise ubushushu obuphakathi, upheke malunga nemizuzu engama-45 okanye de ibe ithenda ngokupheleleyo.

Iichickpeas zinokusetyenziswa kwisuphu, isityu, iisaladi, endaweni yenyama kwizidlo zemifuno okanye ngohlobo lwehumus, eyi-puree enamava yale mifuno.

1. Humus iresiphi

Izithako:

• Itoti encinci ye-chickpeas ephekiweyo;
• I-1/2 indebe yesame;
• 1 ijusi yelamuni;
• 2 i-cloves egalelwe igalikhi;
• 1 icephe yeoyile yomnquma;
• 1 ityuwa encinci kunye nepepile;
• I-parsley etyongwe

Imo yokulungiselela:

Ukucoca ulwelo kwii-chickpeas eziphekiweyo kwaye uhlambe ngamanzi. Knead okusanhlamvu de kube kukuncamathisela kwaye wongeze ezinye izithako (thabatha iparsley kunye neoyile ye-olive) kwaye ubethe kwi-blender de ibe nokufunwa okuncamathisiweyo (ukuba iyajiya, yongeza amanzi). Yongeza i-parsley kunye ne-drizzle ngeoli yeoli ngaphambi kokuba usebenze.

2. Isaladi yeChickpea

Izithako:

• 250 g yamantshontsho;
• Iminquma equnyiweyo;
• Ikhukhamba e-1 esikiweyo;
• Onion itswele enqunqiweyo;
• 2 iitumato ezisikiweyo;
• 1 isanqante;
• Ityuwa, i-oregano, ipepile, iviniga kunye neoyile yomnquma ukungcamla isinongo.

Imo yokulungiselela:

Hlanganisa zonke izithako kunye nexesha njengoko unqwenela.

3. Isobho seChickpea

Izithako:

• I-500 g yee-chickpeas esele ziphekwe;
• 1/2 intsimbi yepepile;
• 1 i-clove yegalikhi;
• 1 itswele eliphakathi;
• I-1 sprig yekorianderi enqunqiweyo;
• Iitapile kunye nomnqathe osikiweyo kwiityhubhu;
• I-pinch yetyuwa kunye nepepper ukula;
• 1 icephe yeoyile yomnquma;
• Ilitha enye yamanzi.

Imo yokulungiselela:

Sika i-clove yegalikhi, ipepile kunye netswele kunye nefry kwioyile yomnquma. Emva koko yongeza amanzi, iitapile, iminqathe kunye neenkukhu kunye nokupheka ngobushushu obude kude kube ziitapile kunye neminqathe. Emva koko yongeza ityuwa nepepile ukungcamla kunye nokongeza i-coriander entsha.