Izibonelelo ezili-9 zeChickpea Flour (kunye nendlela yokwenza ngayo)

Umxholo

• 1. Ucebile kwiivithamini kunye neemaminerali
• 2. Ngamana unokunciphisa ukwenziwa kwezinto ezinobungozi kukutya okucutshungulwayo
• 3. Iineekhalori ezimbalwa kunomgubo oqhelekileyo
• 4. Ngamana ungazaliswa ngaphezu komgubo wengqolowa
• 5. Ichaphazela iswekile esegazini ngaphantsi komgubo wengqolowa
• 6. Ipakishwe nefayibha
• 7. Iphezulu kwiprotheni kuneminye umgubo
• 8. Indawo enkulu yomgubo wengqolowa
• 9. Kulula ukuyenza ekhaya
• Umgca wezantsi

Umgubo weChickpea, okwaziwa ngokuba yigrama, ibhesan, okanye umgubo weembotyi ze-garbanzo, ibisisiseko sokupheka kwamaIndiya kangangeenkulungwane.

Iichickpeas yimidumba eguquguqukayo enobumnene, incasa ye-nutty, kunye nomgubo we-chickpea wenziwe ngokwentlobo ezahlukeneyo ezibizwa ngokuba yi-Bengal gram.

Lo mgubo, onokuwenza ngokulula ekhaya, usanda kukhula ekuthandeni kwihlabathi liphela njengenye indlela engenalo igluten kumgubo wengqolowa.

Nazi izibonelelo ezili-9 zomgubo we-chickpea.

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

1. Ucebile kwiivithamini kunye neemaminerali

Umgubo weChickpea ulayishwe ngezakha mzimba ezibalulekileyo.

Ikomityi enye (92 gram) yomgubo we-chickpea uqulethe ():

• Iikhalori: 356
• Iprotheni: Iigrama ezingama-20
• Amafutha: Iigrama ezi-6
• IiCarbs: Iigrama ezingama-53
• Ifayibha: Iigrama ezili-10
• Thiamine: I-30% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Umntu: Iipesenti ezili-101 ze-RDI
• Intsimbi: Iipesenti ezingama-25 ze-RDI
• Iphosphorus: I-29% ye-RDI
• Magnesium: I-38% ye-RDI
• Ibhrasi: Iipesenti ezingama-42 ze-RDI
• Imanganizi: Iipesenti ezingama-74 ze-RDI

Ikomityi enye (92 gram) yomgubo we-chickpea ipakisha kancinci kunokuba ufuna ngosuku. Le vithamini idlala indima ebalulekileyo ekuthinteleni iziphene zomnqonqo ngexesha lokukhulelwa ().

Kwisifundo esinye sokujonga ngaphezulu kwabafazi abangaphezulu kwe-16,000, abantwana abazelwe ngabasetyhini abatya umgubo oqiniswe yifolthi eyongezelelweyo kunye nezinye iivithamini babene-68% yeziphene zomnqonqo ezimbalwa kunabo bazelwe abathathi-nxaxheba abatya umgubo ocacileyo ().

Abasetyhini abasebenzisa umgubo oqingqiweyo banamaqondo angama-26% aphezulu egazi kuneqela lolawulo ().

Umgubo weChickpea ngokwendalo uqulethe phantse iphindwe kabini njengesixa esilinganayo somgubo wengqolowa oqinileyo ().

Kwaye ngumthombo ogqwesileyo wezimbiwa ezininzi, kubandakanya i-iron, i-magnesium, i-phosphorus, ithusi kunye ne-manganese.

Isishwankathelo Umgubo weChickpea ugcwele iivithamini kunye neeminerali, kunye nekomityi enye (92 gram) ebonelela nge-101% ye-RDI yokufumana ifom kunye nekota kwiimfuno zakho zemihla ngemihla zezinye izakha mzimba.

2. Ngamana unokunciphisa ukwenziwa kwezinto ezinobungozi kukutya okucutshungulwayo

Iichickpeas zinee-antioxidants eziluncedo ezibizwa ngokuba ziipolyphenols ().

Antioxidants yimixube elwa neemolekyuli ezingazinzanga ezibizwa ngokuba ziiradicals ezisemzimbeni wakho, ekucingelwa ukuba zinegalelo kuphuhliso lwezifo ezahlukeneyo ().

Ukutyala iipolyphenol ngokukodwa kubonisiwe ukunciphisa iiradicals zasimahla ekutyeni kunye nokubuyisa omnye umonakalo onokubangela umzimba wakho ().

Ukongeza, umgubo we-chickpea ufundelwa ubuchule bayo bokunciphisa umxholo we-acrylamide wokutya okwenziweyo.

I-Acrylamide yimveliso engazinzanga yokulungiswa kokutya. Ingafunyanwa kumanqanaba aphezulu kumgubo- kunye namazambane amancinci ().

Yinto enokubangela umhlaza kwaye inxulunyaniswa neengxaki ngokuzala, ukusebenza kwentliziyo kunye nezihlunu, kunye ne-enzyme kunye nomsebenzi wehomoni ().

Kwisifundo esinye ngokuthelekisa iintlobo ezininzi zomgubo, umgubo we-chickpea uvelise elinye lamanani asezantsi e-acrylamide xa ushushu ().

Abaphandi bafumanise ukuba ukusebenzisa i-chickpea batter kwiitshipsi zeetapile kunciphise ukwenziwa kwe-acrylamide, xa kuthelekiswa neetshipsi zeetapile ezazinyangwe nge-antioxidants ezivela kwi-oregano kunye ne-cranberry (9).

Okokugqibela, olunye uphononongo luqwalasele ukuba ii-cookies ezinqamlezileyo ezenziwe ngomxube wengqolowa kunye ne-chickpea umgubo ibine-acrylamide engama-86% kunamaqebengwane afanayo enziwe ngomgubo wengqolowa kuphela (10).

Isishwankathelo Iichickpeas zinee-antioxidants kwaye zinokunceda ekulweni iiradicals zasimahla. Sebenzisa umgubo we-chickpea kukutya okwenziweyo kubonakala kunciphisa umxholo we-acrylamide eyingozi.

3. Iineekhalori ezimbalwa kunomgubo oqhelekileyo

Umgubo weChickpea lolunye uhlobo olukhulu kumgubo wengqolowa ukuba uzama ukunciphisa ikhalori yakho.

Xa kuthelekiswa nokuhanjiswa okufanayo komgubo wengqolowa ococekileyo, ikomityi enye (92 gram) yomgubo we-chickpea ine-25% yeekhalori ezimbalwa. Oku kuthetha ukuba amandla amancinci ().

Ukuxinana kwamandla kunye nobungakanani besahlulo kufundwe kakhulu ngendima yabo kulawulo lobunzima.

Abaphandi bakholelwa ukuba ukugcina ubukhulu bezabelo oziqhelileyo ngelixa ukhetha ukutya okunekhalori ezimbalwa sisicwangciso esisebenzayo sokulahleka kwesisindo kunokutya nje okuncinci (,).

Kwiveki ye-12, kufundwa ngokungahleliwe kubantu abadala abangama-44 abatyebe kakhulu, abathathi-nxaxheba bayalelwa ukuba batye ukutya okuneekhalori ezisezantsi baphulukana neeponti ezi-4-8 (1.8-3.6 kg) ngaphezulu kwezo zinikwe imiyalelo yokutya okunzima ().

Ukutshintsha umgubo wengqolowa ngomgubo we-chickpea kunokukunceda usike iikhalori ngaphandle kokutshintsha ubungakanani besabelo sakho.

Isishwankathelo Umgubo weChickpea unama-25% ambalwa weekhalori kunomgubo omhlophe, okwenza amandla angaphantsi kwamandla. Ukutya ukutya okuneekhalori ezisezantsi kunokukunceda ukunciphisa ukutya okwekhalori ngelixa usitya ubungakanani besabelo oqheleyo.

4. Ngamana ungazaliswa ngaphezu komgubo wengqolowa

Abaphandi baye baveza amashumi eminyaka ukuba iimbotyi, kubandakanya iichickpeas kunye neelentile, zinciphisa indlala.

Uphengululo luka-2014 lwezifundo luqaphele ukuba kubandakanya imidumba ekudleni kukonyusa iimvakalelo zokugcwala emva kokutya ngama-31%. ().

Ngaphezulu, umgubo we-chickpea ngokwawo unokunciphisa indlala. Nangona zingelilo zonke izifundo ziyavuma, ezinye zifumene ubudlelwane phakathi kokutya umgubo we-chickpea kunye neemvakalelo zokugcwala (,,,).

Enye indlela umgubo we-chickpea onokunciphisa indlala kukulawula i-hormone ghrelin yendlala. Amanqanaba asezantsi e-ghrelin acingelwa ukuba akhuthaza iimvakalelo zokugcwala.

Kuphononongo oluqwalaselweyo kwabasetyhini abali-16, abo batya i-pastry eyenziwe nge-70% yomgubo omhlophe kunye ne-30% yomgubo we-chickpea babenamanqanaba asezantsi e-ghrelin kunabathathi-nxaxheba abatya i-pastry eyenziwe nge-100% yomgubo omhlophe ().

Nangona kunjalo, uphando oluthe kratya luyafuneka ukuqonda ngokupheleleyo iziphumo zomgubo we-chickpea kukutya nakwimadlala endlala.

Isishwankathelo Umgubo weChickpea unokunciphisa indlala ngokulawula ihommone yendlala ghrelin. Okwangoku, uphando olongezelelekileyo luyafuneka ukukhangela oku.

5. Ichaphazela iswekile esegazini ngaphantsi komgubo wengqolowa

Umgubo weChickpea unesiqingatha sekhabho yomgubo omhlophe kwaye ke unokuchaphazela iswekile yegazi ngokwahlukileyo ().

Isalathiso seGlycemic Index (GI) yimilinganiselo yokutya okukhawuleza kwehle kube siswekile enokuthi iswekile iswekile yegazi lakho.

Iswekile, iswekile umzimba wakho okhetha ukuyisebenzisela amandla, ine-GI ye-100, oko kuthetha ukuba inyusa iswekile yegazi ngokukhawuleza. Umgubo omhlophe une-GI emalunga nama-70 ().

Iichickpeas zine-GI ye-6, kwaye amashwamshwam ayenziwe ngomgubo we-chickpea kucingelwa ukuba ane-GI ye-28-35. Kukutya okuphantsi kwe-GI okuya kuba nefuthe ngokuthe chu kwiswekile yegazi kunomgubo omhlophe (,).

Izifundo ezibini zokujonga kubantu abangama-23 zidibeneyo zafumanisa ukuba ukutya ukutya okwenziwe ngomgubo we-chickpea kugcina amanqanaba eswekile esezantsi kunokutya ukutya okwenziwe ngomgubo omhlophe okanye wengqolowa ogcwele (,).

Isifundo esifanayo kwabasetyhini abali-12 abasempilweni baqaphela ukuba isonka sengqolowa egqityiweyo esenziwe nge-25-35% ye-chickpea yomgubo ichaphazele iswekile yegazi ngaphantsi kwesonka esimhlophe kunye ne-100% yesonka sengqolowa esipheleleyo ().

Nangona kunjalo, izifundo ezongezelelekileyo ziyafuneka ukuphanda ubudlelwane phakathi komgubo we-chickpea kunye noshukela wegazi.

Isishwankathelo Umgubo weChickpea kukutya okuphantsi kwe-GI okunesiphumo esithe chu kwiswekile yegazi. Kwezinye izifundo ezincinci, ukutya ukutya okwenziwe ngomgubo we-chickpea kukhokelele ekunciphiseni iswekile yegazi, xa kuthelekiswa neemveliso ezenziwe ngomgubo wengqolowa. Okwangoku, uphando olongezelelekileyo luyafuneka.

6. Ipakishwe nefayibha

Umgubo weChickpea upakishwe ngefayibha, njengoko ii-chickpeas ngokwazo ziphezulu ngokwendalo kwesi sondlo.

Ikomityi enye (92 gram) yomgubo we-chickpea ubonelela malunga ne-10 yeigremu zefayibha-kathathu isixa sefayibha kumgubo omhlophe ().

Ifayibha ibonelela ngezibonelelo ezininzi zempilo, kunye nefickpea fiber, ngakumbi, inxulunyaniswa namanqanaba amanqatha egazi aphuculweyo.

Kwisifundo seeveki ezili-12 kubantu abadala abangama-45, sisebenzisa ii-10.5-ounce (300-gram) ezine zamanqana enkukhu ngeveki ngaphandle kokwenza olunye utshintsho ekutyeni okunciphise amanqanaba e-cholesterol iyonke nge-15.8 mg / dl. Iziphumo zazinokwenzeka ukuba zibangelwe ngumxholo wefayibha yee-chickpeas ().

Isifundo esifanayo kubantu abadala abangama-47 safumanisa ukuba ukutya amantshontsho ee-chickpeas kwiiveki ezi-5 kunciphise i-cholesterol iyonke nge-3.9% kunye ne-LDL (embi) ye-cholesterol nge-4.6%, xa kuthelekiswa nokutya ingqolowa ().

Iichickpeas ziqulathe uhlobo lwefayibha ebizwa ngokuba sisistatshi esinganyangekiyo. Ngapha koko, kuphononongo lokuvavanya umxholo wesitatshi esinganyangekiyo sokutya okuninzi, ii-chickpeas ezigcadiweyo zibekwe kwindawo ezimbini eziphezulu kunye neebhanana ezingavuthwanga ().

Uphando lubonisa ukuba ii-chickpeas zingabhalwa ukuya kwi-30% yesitashi esinganyangekiyo kuxhomekeka kwindlela ezenziwa ngayo. Olunye uhlalutyo lufumanise ukuba umgubo we-chickpea owenziwe kwii-chickpeas esele ziphekiwe wawuqulathe i-4.4% yesitashi esimelana (,).

Isitatshi esichasayo sihlala singatyiswanga de sifike emathunjini akho amakhulu, apho sisebenza njengomthombo wokutya kwintsholongwane yakho. Idibene nomngcipheko omncinci weemeko ezininzi, kubandakanya isifo sentliziyo, uhlobo lweswekile 2, kunye nomhlaza wekolon (,).

Isishwankathelo Umgubo weChickpea uphezulu kwifayibha, enokunceda ukuphucula amanqatha egazi. Iqulethe uhlobo lwefayibha ebizwa ngokuba yi-starch enganyangekiyo, edityaniswe kwizibonelelo ezininzi zempilo.

7. Iphezulu kwiprotheni kuneminye umgubo

Umgubo weChickpea uphezulu kwiproteni kuneminye umgubo, kubandakanya umgubo omhlophe kunye nengqolowa.

Ikomityi e-1 (i-92-gram) yokuhambisa umgubo we-chickpea ubonelela nge-20 yeeprotheyini, xa kuthelekiswa ne-13 gram kumgubo omhlophe kunye ne-16 gram kumgubo wengqolowa opheleleyo ().

Umzimba wakho udinga iproteni yokwakha izihlunu kunye nokufumana kwakhona ukwenzakala kunye nokugula. Ikwadlala indima ebalulekileyo kulawulo lobunzima.

Ukutya okuneproteyini ephezulu kukugcina ugcwele ixesha elide, kwaye umzimba wakho kufuneka utshise iikhalori ezininzi ukwetyisa oku kutya ().

Ukongeza, ngenxa yendima yayo ekukhuleni kwezihlunu, ukutya iiprotein ezaneleyo kuya kukunceda ugcine ubunzima bemisipha ebuthathaka, ebaluleke ngakumbi ukuba ulahla ubunzima bomzimba ().

Ngapha koko, ii-chickpeas zezona zinto zilungileyo zeprotheyini yabantu abatya imifuno kunye nevegans, kuba ziqulathe i-8 yee-9 zee-amino acid, izakhi zeprotheyini ekufuneka zivela kukutya kwakho ().

Eseleyo, i-methionine, inokufumaneka ngobuninzi kwezinye ukutya kwezityalo ezifana neembotyi zentsana ().

Isishwankathelo Umgubo weChickpea uphezulu kwiprotein kunomgubo wengqolowa, onokunceda ukunciphisa indlala kunye nokunyusa inani leekhalori ozitshisayo. Iichickpeas zezona zilungileyo kwiprotheyini yabantu abatya inyama, kuba zibonelela phantse zonke iiamino acid.

8. Indawo enkulu yomgubo wengqolowa

Umgubo weChickpea yeyona nto ibalulekileyo endaweni yomgubo wengqolowa.

Ineprofayili engcono yesondlo kunomgubo ococekileyo, njengoko inika iivithamini, iiminerali, ifayibha kunye neprotein kodwa iikhalori ezimbalwa kunye neecarbs.

Ngenxa yokuba ingenayo ingqolowa, ikwalungele nabantu abanesifo se-celiac, ukunganyamezelani kwe-gluten, okanye ukungabikho komzimba kwengqolowa. Okwangoku, ukuba ukhathazekile ngokungcoliseka komnqamlezo, jonga iintlobo eziqinisekisiweyo ezingenalo igluten.

Ngapha koko, iziphatha ngokufanayo kumgubo ocoliweyo wokutya okuqhotsiweyo kunye nokubhaka.

Ngumgubo oxineneyo nothi ulinganise isenzo se-gluten kumgubo wengqolowa xa uphekwe ngokudibanisa ubume kunye nokuhlafuna (34).

Kwilinge lokuqulunqa isonka esine-gluten esitsha, abaphandi bafumanise ukuba indibaniselwano yamacandelo amathathu omgubo we-chickpea kunye nenxalenye yeetapile okanye isitatshi se-cassava sasilungile. Okwangoku, ukusebenzisa kuphela umgubo we-chickpea uvelise imveliso eyamkelekileyo ngokunjalo ().

Ngapha koko, ukubuyisela kuphela i-30% yomgubo wengqolowa kwiresiphi yecookie ngomgubo we-chickpea kukhuthaze umxholo wezakha-mzimba kunye neeproteni ngelixa kugcinwa incasa emnandi kunye nembonakalo ().

Isishwankathelo Umgubo weChickpea uthatha indawo yomgubo wengqolowa, njengoko usebenza ngokufanayo xa upheka. Yeyona ndlela ilungileyo kubantu abanesifo se-celiac, ukunganyamezelani kwe-gluten, okanye ukungabikho komzimba kwengqolowa.

9. Kulula ukuyenza ekhaya

Unokwenza umgubo we-chickpea ngokulula ekhaya. Yonke into oyifunayo ziichickpeas ezomisiweyo, iphepha lekuki, iprosesa yokutya kunye nesterter.

Nantsi indlela yokwenza umgubo wakho we-chickpea:

1. Ukuba ufuna umgubo we-chickpea owosiweyo, beka ii-chickpeas ezomileyo kwiphepha lecookie kwaye uzigcobe ehovini malunga nemizuzu eyi-10 kwi-350 ° F (175 ° C) okanye kude kube nsundu ngegolide. Eli nyathelo alinyanzelekanga.
2. Gaya amantshontsho kwiprosesa yokutya de ibe ngumgubo ocolekileyo.
3. Phakamisa umgubo ukuze uhlukanise naziphi na iziqwenga ezinkulu ezingakhange zigaye ngokwaneleyo. Ungazilahla ezi ziqwenga okanye uzisebenzise kwakhona kwiprosesa yokutya kwakhona.

Ukufumana ubomi obuphezulu beshelufu, gcina umgubo wakho we-chickpea kubushushu begumbi kwisitya esingangeni moya. Ngale ndlela iya kugcina iiveki ezi-6 ukuya kwezi-8.

Umgubo weChickpea ungasetyenziswa ngeendlela ezininzi:

• njengokutshintsha umgubo wengqolowa ekubhakeni
• kudityaniswe nomgubo wengqolowa ukuphucula impilo yeempahla zakho ezibhakiweyo
• njengokujiya kwendalo kwiisuphu kunye neekheri
• ukwenza izitya zemveli zaseIndiya, ezinje ngepakora (imifuno yemifuno) okanye iladdu (iresiphi encinci)
• ukwenza i-pancake okanye i-crepes
• njengokukhanya kwesonka kunye nomoya wokutya okuthosiweyo

Isishwankathelo Kulula ukwenza umgubo we-chickpea ekhaya usebenzisa ii-chickpeas ezomileyo kuphela kunye nezixhobo ezimbalwa eziqhelekileyo zasekhitshini. Umgubo weChickpea ungasetyenziswa ngeendlela ezininzi ezahlukeneyo.

Umgca wezantsi

Umgubo weChickpea ugcwele izondlo ezisempilweni. Yeyona ndlela ifanelekileyo yomgubo wengqolowa ococekileyo, njengoko isezantsi kwii-carbs kunye neekhalori kodwa zityebile kwiprotein kunye nefayibha.

Uphando lubonisa ukuba inokuba ne-antioxidant enokubakho kwaye inokunciphisa amanqanaba e-acrylamide eyingozi kukutya okucutshungulwayo.

Inezinto zokutya ezifana nomgubo wengqolowa kwaye ilungele abantu abanesifo se-celiac, ukunganyamezelani kwe-gluten, okanye ingqolowa yokungezwani komzimba.

Umgubo weChickpea kukutya okumnandi, okunesondlo, kunye nokulula okuya kunceda ukuphucula impilo yokutya kwakho.

Unokufumana umgubo we-chickpea kwiivenkile nakwi-intanethi, nangona kulula kakhulu ukwenza ekhaya.