Ngaba iHummus isempilweni? Izizathu ezi-8 eziKhulu zokutya iHummus engakumbi

Umxholo

• 1. Inesondlo esomeleleyo kwaye ipakishwe ngeProteni esekwe kwizityalo
• 2. Ucebile kwizithako eziqinisekisiweyo zokunceda ukulwa nokuvuvukala
• 3.Phezulu kwiFayibha ekhuthaza ukuColeka kokuSetyisa impilo kunye nokuKondla iBacter Bacteria yakho elungileyo
• 4. Unesalathiso seGlycemic esezantsi, ke ngoku unokunceda ukuLawula amanqanaba eswekile yegazi
• 5. Inezithako eziseMpilweni eziNtliziyo ezinokuthi zinciphise ubungozi besifo sentliziyo
• 6. Ukukhuthaza ukunciphisa umzimba kunye nokukunceda ukuba ugcine umzimba usempilweni
• 7. Inkulu kwabo banganyamezelaniyo, njengoko kungokwemvelo njengeGluten-, iNut- kunye neDeri-Simahla
• 8. Ngokumangalisayo ngokuLula ukongeza kwiZidlo zakho
• Uyenza njani iHummus
• Umgca osezantsi

I-Hummus yinto edume ngokuntywila yase-Mbindi Mpuma kwaye isasazeka.

Yenziwe ngokudibanisa ii-chickpeas (iimbotyi ze-garbanzo), i-tahini (imbewu yeesame yomhlaba), ioyile ye-olive, ijusi yelamuni kunye negalikhi kwinkqubo yokutya.

Ayisiyomnandi kuphela, kodwa ikwahluka, ipakishwe zizakhamzimba kwaye inxulunyaniswe nezinto ezininzi ezinomtsalane kwezempilo kunye nesondlo ().

Nazi izibonelelo ezi-8 eziqinisekisiweyo zesayensi zehummus.

1. Inesondlo esomeleleyo kwaye ipakishwe ngeProteni esekwe kwizityalo

Unokuziva ulungile ngokutya i-hummus, kuba iqulethe uluhlu lweevithamini kunye neeminerals.

Iigramu ezili-100 (i-3.5-ounce) yokuhambisa i-hummus ibonelela (2):

• Iikhalori: 166
• Amafutha: 9.6 iigram
• Iprotheni: 7.9 iigrem
• IiCarbs: 14.3 iigrem
• Ifayibha: 6.0 iigram
• Imanganizi: I-39% ye-RDI
• Ibhrasi: Iipesenti ezingama-26 ze-RDI
• Umntu: Iipesenti ezingama-21 ze-RDI
• Magnesium: I-18% ye-RDI
• Iphosphorus: I-18% ye-RDI
• Intsimbi: I-14% ye-RDI
• Zinc: Iipesenti ezili-12 ze-RDI
• Thiamin: Iipesenti ezili-12 ze-RDI
• Vitamin B6: I-10% ye-RDI
• Potassium: I-7% ye-RDI

IHummus ngumthombo omkhulu weprotein esekwe kwizityalo, ebonelela nge-7.9 yeegram ngokusebenza.

Oku kuyenza inketho ebalaseleyo kubantu abatya imifuno okanye i-vegan. Ukutya iiprotheyini ngokwaneleyo kubalulekile ekukhuleni ngokukuko, ukubuyisela kwimeko yesiqhelo kunye nokusebenza komzimba.

Ukongeza, ihummus ibandakanya i-iron, i-folate, i-phosphorus kunye nee-vithamini ze-B, zonke ezi zinto zibalulekile kubantu abatya imifuno kunye nee vegans, kuba abanakufumana ngokwaneleyo kukutya kwabo.

IHummus ibonelela ngeendidi ngeevithamini kunye neeminerals. Ikwangumthombo omkhulu wesiseko seprotheni, esenza ukuba ibe lukhetho olunesondlo kwimifuno kunye nemifuno.

2. Ucebile kwizithako eziqinisekisiweyo zokunceda ukulwa nokuvuvukala

Ukudumba yindlela yomzimba yokuzikhusela kusulelo, ukugula okanye ukwenzakala.

Nangona kunjalo, ngamanye amaxesha ukudumba kunokuqhubeka ixesha elide kunokuba kuyimfuneko. Oku kubizwa ngokuba kukudumba okungapheliyo, kwaye kunxulunyaniswe neengxaki ezininzi zempilo ().

IHummus igcwele izithako ezisempilweni ezinokunceda ekulweni nokudumba okungapheliyo.

Ioyile yomnquma yenye yazo. Ityebile kwii-antioxidants ezinamandla ezinezibonelelo ezichasayo.

Ngokukodwa, i-oyile ye-oliva enyulu iqulethe i-antioxidant oleocanthal, ekukholelwa ukuba inezinto ezifanayo zokuthintela ukudumba njengamayeza aqhelekileyo okulwa nokudumba (,,).

Kwangokunjalo, iimbewu zesesame, ezenza i-tahini, zinokunceda ukunciphisa ukumakisha emzimbeni njenge-IL-6 kunye neCRP, eziphakanyisiweyo kwizifo ezikwenza ukuba buhlungu njenge-arthritis (,).

Ngapha koko, uninzi lwezifundo lubonakalisile ukuba ukutya ukutya okunotye okuneembotyi ezinjengeechickpeas kunciphisa amanqaku egazi okudumba (,,,).

I-Hummus iqulethe ii-chickpeas, i-oyile ye-olive kunye nembewu yesesame (tahini), ezingqinayo ukuba zineempawu ezichasayo.

3.Phezulu kwiFayibha ekhuthaza ukuColeka kokuSetyisa impilo kunye nokuKondla iBacter Bacteria yakho elungileyo

IHummus ngumthombo omkhulu wefayibha yokutya, enokuphucula impilo yokugaya ukutya.

Inika iigrama ezi-6 zefayibha yokutya ngee-ounces eziyi-3.5 (100 grams), elingana nama-24% yengcebiso yemihla ngemihla yabasetyhini kunye ne-16% yamadoda ().

Ndiyabulela kumxholo wefayibha ephezulu, i-hummus inokukunceda uhlale uhlala rhoqo. Kungenxa yokuba ifayibha yokutya inceda ukuthambisa kunye nokongeza isambuku kwisitulo ukuze kube lula ukudlula ().

Ngaphezulu, ifayibha yokutya ikwanceda ukondla iintsholongwane ezisempilweni ezihlala emathunjini akho.

Olunye uphononongo lufumanise ukuba ukongeza iigram ezingama-200 zee-chickpeas (okanye i-raffinose fiber ukusuka kwii-chickpeas) ekudleni iiveki ezintathu zanceda ukukhulisa ukukhula kweebhaktiriya eziluncedo, ezinje nge-bifidobacteria, ngelixa icinezela ukukhula kweentsholongwane eziyingozi ().

Enye yefayibha kwi-hummus inokuguqulwa ngamathumbu ebacteria kwi-fatty-fatty acid butyrate. Le fatty acid inceda ukondla iiseli zekholoni kwaye inezibonelelo ezininzi ezintle ().

Izifundo zaselebhu zibonise ukuba imveliso ye-butyrate inxulunyaniswa nomngcipheko omncinci womhlaza wekolon kunye nezinye iingxaki zempilo (,).

IHummus ngumthombo omkhulu wefayibha, enokukunceda uhlale uhleli. Ukongeza, i-chickpea fiber inokukhuthaza ukukhula kweentsholongwane ezisempilweni, ezivelisa ibutyrate- uhlobo lweasidi enamafutha enceda ukondla iiseli emathunjini.

4. Unesalathiso seGlycemic esezantsi, ke ngoku unokunceda ukuLawula amanqanaba eswekile yegazi

IHummus ineepropathi ezininzi ezinokukunceda ukulawula amanqanaba eswekile yegazi.

Okokuqala, i-hummus yenziwa ikakhulu kwii-chickpeas, ezine-index ye-glycemic index (GI).

Isalathiso se-glycemic sisikali esilinganisela amandla okutya okunyusa iswekile yegazi.

Ukutya okunexabiso eliphezulu le-GI kuyetyiswa ngokukhawuleza kwaye emva koko kufakwe, kubangele ispiki esibukhali kunye nokuwela kumanqanaba eswekile yegazi. Kwelinye icala, ukutya okunexabiso eliphantsi le-GI kuyetyiswa kancinci kwaye emva koko kufakwe, kubangele ukunyuka okucothayo kunye nokulungelelana ngakumbi kwaye kwehle kumanqanaba eswekile yegazi.

IHummus ikwangumthombo omkhulu wefayibha enyibilikayo kunye namafutha asempilweni.

Iichickpeas zityebile ngeprotein, isitatshi esinganyangekiyo kunye nezinto ezichasayo, ezicothisa ukwetyiswa kweecarbs ().

Amafutha akwanceda ukucothisa ukufunxwa kweecarbs emathunjini, athi wona, akhuphe iswekile kwigazi elicothayo kwaye ngokuthe ngcembe.

Umzekelo, uphando lubonakalisile ukuba isonka esimhlophe sikhupha iswekile ephindwe kane egazini emva kwesidlo kunesidumbu, ngaphandle kokubonelela ngexabiso elifanayo le carbs ().

I-Hummus ine-index ye-glycemic index, oko kuthetha ukuba ikhupha kancinci iswekile kwigazi. Oku kukwaxhaswa sisitatshi esinganyangekiyo, amanqatha kunye neprotein enayo.

5. Inezithako eziseMpilweni eziNtliziyo ezinokuthi zinciphise ubungozi besifo sentliziyo

Isifo sentliziyo sinoxanduva lokufa umntu omnye kwaba-4 abaswelekileyo kwihlabathi liphela ().

I-Hummus iqulethe izithako ezininzi ezinokukunceda ukunciphisa umngcipheko wesifo sentliziyo.

Kwisifundo seeveki ezintlanu ezinde, abantu abadala abangama-47 abasempilweni badla ukutya kunye nee-chickpeas ezongeziweyo okanye ukutya okunengqolowa eyongeziweyo. Emva kophononongo, abo batya ii-chickpeas ezongezelelweyo banama-4.6% asezantsi “amabi” ama-cholesterol e-LDL kunabantu abatya ingqolowa engaphezulu ().

Ukongeza, uphononongo lwezifundo ezili-10 nabantu abangaphezulu kwama-268 bagqiba kwelokuba ukutya okuneembotyi ezinjengeechickpeas kunciphise i-cholesterol "embi" ye-LDL nge-5% ().

Ngaphandle kwee-chickpeas, i-hummus ikwangumthombo omkhulu wamafutha asempilweni asuka kwioyile yomnquma.

Uhlalutyo lwezifundo ezingama-32 ezinabantu abangaphezulu kwama-840,000 zafumanisa ukuba abo baneeoyile ezisempilweni, ngakumbi ioyile yomnquma, babenomngcipheko ophantsi we-12% wokufa ngenxa yesifo sentliziyo kunye ne-11% yomngcipheko wokufa jikelele ().

Olunye uphononongo lufumanise ukuba kwiigram ezili-10 (malunga ne-2 tsp) yeoyile ye-olive eyintombi esetyenzisiweyo ngosuku, umngcipheko wesifo sentliziyo wehle nge-10% ().

Ngelixa ezi ziphumo zithembisa, kufuneka ngakumbi izifundo zexesha elide malunga nehummus.

IHummus iqulethe ii-chickpeas kunye neoyile ye-olive- izithako ezibini ezinokuthi zinciphise umngcipheko, kwaye ke umngcipheko ngokubanzi, wesifo sentliziyo.

6. Ukukhuthaza ukunciphisa umzimba kunye nokukunceda ukuba ugcine umzimba usempilweni

Izifundo ezininzi ziye zavavanya indlela i-hummus echaphazela ngayo ukunciphisa umzimba kunye nokugcinwa.

Into enomdla kukuba, ngokophando lwesizwe, abantu ababedla ngokutya iichickpeas okanye ihummus babengama-53% amathuba okuba batyebe.

Babenayo ne-BMI esezantsi kwaye ubungakanani besinqe sabo babuyi-2.2 yeesentimitha (5.5 cm) encinci kunabantu abangayisebenzisi rhoqo i-chickpeas okanye i-hummus (25).

Oko kwathiwa, akucaci ncam ukuba ezi ziphumo zibangelwe ziipropathi ezithile ze-chickpeas okanye i-hummus okanye ngokulula ukuba abantu abatya oku kutya baphila ubomi obunempilo ngokubanzi.

Olunye uphononongo luye lwadibanisa ukutya okuphezulu kweembotyi ezinjengeechickpeas kubunzima obuphantsi bomzimba kunye nokuphuculwa kwesatiety (26,).

IHummus ineepropathi ezininzi ezinokunceda ukukhuthaza ukunciphisa umzimba.

Ngumthombo omkhulu wefayibha yokutya, ebonakalisiweyo yokunyusa amanqanaba e-cholecystokinin (CCK), i-peptide YY kunye ne-GLP-1. Ngaphaya koko, ifayibha yokutya ikwabonakalisiwe ukunciphisa amanqanaba ehormone yendlala ghrelin (,,).

Ngokunciphisa ukutya, ifayibha inokunceda ukunciphisa ikhalori yakho, ekhuthaza ukunciphisa umzimba.

Ukongeza, ihummus ngumthombo omkhulu weprotein esekwe kwizityalo. Uphando lubonakalisile ukuba ukutya iiprotheyini eziphezulu kunokunceda ekunciphiseni ukutya kunye nokunyusa imetabolism ().

IHummus ngumthombo omkhulu wefayibha kunye neeproteni, ezinokukhuthaza ukunciphisa umzimba. Uphando lubonise ukuba abantu abatya ii-chickpeas okanye i-hummus rhoqo abanamathuba okuba batyebe, kunye ne-BMI esezantsi kunye nokujikeleza okuncinci kwesinqe.

7. Inkulu kwabo banganyamezelaniyo, njengoko kungokwemvelo njengeGluten-, iNut- kunye neDeri-Simahla

Ukutya kokutya kunye nokunganyamezelani kuchaphazela izigidi zabantu kwihlabathi liphela.

Abantu abanengxaki yokutya okanye ukunganyamezelani bayasokola ukufumana ukutya abanokukutya okungazukubangela zimpawu zingathandekiyo.

Ngethamsanqa, i-hummus inokonwabela phantse wonke umntu.

Ngokwendalo ine-gluten-, nut- kunye ne-milk-free, nto leyo ethetha ukuba ifanelekile abantu abachaphazeleka ziimeko eziqhelekileyo ezinjengesifo se-celiac, i-nut allergies kunye ne-lactose.

Nangona ihummus ngokwendalo isimahla kwezi zithako, kusabubulumko ukufunda uluhlu olupheleleyo lwezithako, njengoko ezinye iimveliso zinokongeza izinto ezisigcinayo okanye ezinye izinto.

Ukongeza, qaphela ukuba ii-chickpeas ziphezulu kwi-raffinose, uhlobo lwe-FODMAP. Abantu abanolwazelelelo kwii-FODMAPs, ezinjengezo zinesifo esichaphazelayo, kufuneka balumke bangazinkcinkci kwi-hummus ().

Gcina ukhumbula ukuba i-hummus iqulethe i-sesame seed paste, ekwabizwa ngokuba yi-tahini. Imbewu yeSesame yinto eqhelekileyo kwi-Middle East ().

I-Hummus ngokwendalo ine-gluten-, ideri- kunye ne-nut-free, eyenza ukuba ibe lukhetho oluhle kakhulu kubantu abane-allergies ezithile kunye nokunganyamezelani. Nangona kunjalo, abantu abanomdla kwi-FODMAP okanye i-allergen kwimbewu yeesame kufuneka banciphise okanye bayiphephe.

8. Ngokumangalisayo ngokuLula ukongeza kwiZidlo zakho

Ayisiyo kuphela i-hummus enesondlo kwaye emnandi, kodwa kulula ukuyongeza kwisidlo sakho-kukho iindlela ezibonakala zingenasiphelo onokusebenzisa ngazo i-hummus.

Yisasaze kwisongezo sakho osithandayo, ipita ipokotho okanye isandwich endaweni yezinye iikhalori eziphakamileyo ezisasazeka njengemayonnaise okanye isinxibo esimuncu.

IHummus ikwenza idiphu enencasa kwaye ibhangqwe ngokutya okuqhekezayo njenge-celery, iminqathe, iikomkomere kunye nepepile. Abantu abaninzi bakufumanisa oku kunelisa iminqweno yeetapile zetapile.

Nangona i-hummus ifumaneka ngokubanzi kwiivenkile ezinkulu, kulula kakhulu ukuyenza ekhaya.

Yonke le nkqubo ithatha ngaphantsi kwemizuzu eli-10 kwaye ifuna kuphela iprosesa yokutya.

Uyenza njani iHummus

Izithako

• Iikomityi ezi-2 ze-chickpeas enkonkxiweyo (iimbotyi ze-garbanzo), zitsaliwe
• I-1/3 indebe ye-tahini
• Ikomityi ye-1/4 yejusi yelamuni
• 1 icephe yeoli yeoli
• 2 ikonofile, ityunyuziwe
• Ingca yetyuwa

Imikhombandlela

• Beka izithako kwiprosesa yokutya kunye nokudibanisa kude kube lula.
• Yonwabela ngokusonga, iisendwitshi okanye njengokuntywila okumnandi.

IHummus isondlo, iyaguquguquka kwaye kulula kakhulu ukuyenza. Yongeza nje izithako ezingasentla kwiprosesa yokutya kunye nokudibanisa kude kube lula.

Umgca osezantsi

I-Hummus yindawo edumileyo yoMbindi Mpuma kwaye isasazeka igcwele iivithamini kunye neeminerali.

Uphando luye lwadibanisa i-hummus kunye nezithako zayo kwizibonelelo ezahlukeneyo zempilo, kubandakanya ukunceda ukulwa nokudumba, ukuphucula iswekile yegazi, impilo ebhetele yokugaya ukutya, umngcipheko wesifo sentliziyo kunye nokwehla kobunzima.

Ngapha koko, ihummus ngokwendalo ayinakho ukutya okuqhelekileyo kokutya kunye nezinto ezingafunekiyo, ezinje ngegluten, amandongomane kunye nobisi, okuthetha ukuba inokonwabelwa ngabantu abaninzi.

Yongeza ihummus ekutyeni kwakho ngokulandela iresiphi engentla - kulula kakhulu ukuyenza kwaye ithatha imizuzu engaphantsi kweshumi.

Kukho konke, i-hummus yinto elula kakhulu, enempilo kunye neyolisayo ekudleni kwakho.