Ama-calories asezikhukhuleni kanye nezinzuzo zezempilo
Ama-Chickpeas, okunye okubizwa ngokuthi ama-bean garbanzo, awuhlobo lwe-legume olugcwele amaprotheni, i-fiber, kanye nama-carbohydrate anzima. Kunezinhlobonhlobo ezimbili zama-chickpeas: izinhlobo ezihlukahlukene "eziluhlaza" ezithengiswa kakhulu eMpumalanga Ephakathi naseNyakatho Melika kanye nama-black chickpeas (okuthiwa yi-Desi) atholakala eNdiya, Pakistan naseTopiya.
Ama-chickpeas atholakale unyaka wonke futhi angathengwa omisiwe noma ekheniwe, noma ungathenga ufulawa we-chickpea (besan), ovame ukusetshenziswa ema-curries aseNdiya njenge-thickener-lolu hlobo lwefulawa lunomkhawulo we-carbohydrate kafulawa wekolweni kanti i-fibre ecebile.
Ukuhlanganisa ama-chickpeas ahlanzekile ne-tahini kuveza i- hummus . Namuhla, kunezinhlobonhlobo eziningi ze-hummus ezihamba ngombala, ukunambitheka, nama-khalori. Ukusebenzisa i-tahini engaphezulu kuveza i-hummus engaphansi kwama-carbohydrate futhi ephakeme ngamakholori. Sebenzisa i-hummus ukucwilisa imifino yeprotheyini ne-fiber-full snack, noma ukushintshanisa ama-condiments amafutha aphezulu (njengamayonnaise) we-hummus uma wenza i-tuna noma isaladi lesikhukhu.
| Ama-Chick Peas Amaqiniso Okudla | |
|---|---|
| Ukukhonza Ukuphakama Ingqikithi ye-1/2 ekheniwe (121 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 100 | |
| Ama-calories avela ku-Fat 13 | |
| Ingqikithi yamafutha 1.5g | 2% |
| I-Satatated Fat 0g | 0% |
| I- 280mg ye-sodium | 12% |
| Ama-carbohydrates 17g | 6% |
| I-Fiber Diet 4g | 16% |
| I-Sugars 1.9g | |
| Amaphrotheni 5g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 2% · Iron 6% | |
* Ngokusekelwe ekudleni kwekhalori engu-2 000 | |
Ama-chickpeas ekheniwe kungaba yindlela ebiza kahle futhi elula yokwengeza i-fibre namaprotheni ekudleni kwakho, kodwa aphezulu kwi-sodium bese izinhlobo ezinomile. Ikomidi elingu-half of chickpeas liqukethe i-280mg ye-sodium. Ukunciphisa amaphesenti angama-40 we-sodium engaphezulu, noma cishe i-110mg, ukukhipha bese usula ama-chickpeas kahle emanzini.
I-Chickpeas nayo ingumthombo omuhle wesiprotheni esisekelwe ezitshalweni. Amaprotheni abalulekile ekugcineni amasosha omzimba aphilile. Kubuye kube isakhiwo sezinwele, isikhumba nezipikili, futhi sisetshenziselwa ukusiza ukwakha izicubu zomzimba.
Izinzuzo zezempilo zeChickpeas
I-Chickpeas iyimithombo emihle kakhulu ye-fiber, equkethe amaphesenti angu-16 ezidingo zakho zansuku zonke enkonzweni eyodwa yekhefu.
Cishe ingxenye eyodwa kwezintathu ze-fiber ku-chickpeas i-fibre enesisindo, okwenza kube nokudla okunempilo enempilo. Ucwaningo luye lwabonisa ukuthi abantu abadla ukudla okunesisindo ezicebile basesimweni esinempilo futhi banomngcipheko wezinhliziyo zenhliziyo nomdlavuza.
I-Chickpeas nayo ingumthombo omuhle we-manganese kanye ne-folate. Ziwumthombo omuhle kakhulu we-magnesium, insimbi, ithusi, i-potassium, ne-thiamin.
Ama-Chickpeas, njengamanye amaqabunga, aqukethe isitashi esimelana nokunciphisa ukugaya kwama-carbohydrate. Enye isitashi esimelana nayo ayitholakali emathunjini amancane nhlobo. Okungenani isifundo esisodwa sibonisile ukuthi ukushintsha ama-carbohydrates amaningi anesisindo esiphuthumayo nge-legumes kuthuthukisa ukulawulwa kwe-glycemic ngokuthuthukisa i-insulin ukuzwela kubantu abanesifo sikashukela. Ukudla ukudla okuphezulu e-starch okumelana nakho kungase kuthuthukise impilo ye-colon, kuhlanganise nokugqugquzela imfuyo enempilo yamathumbu.
Imibuzo Ejwayelekile Ngezikhukhukazi
Ziyini ama-calories ku-chana?
I-Chana dal yi-kernel ehlukanisiwe ye-chickpea eyaziwa ngokuthi i-desi noma i-bengal gram. It has a flavour sweet and earthy futhi, uma iphekwe, ingaba usayizi kanye nokuma kwesikhumba sommbila. Ngenye yezinambuzane eziningi ezisetshenziselwa ukwenza i-dal, eyakha isisekelo sokudla kwamaNdiya.
Ikomidi elilodwa lesine le-chana elomile liqukethe cishe: ama-khalori angu-190, ama-gramu angu-2, ama-gramu angu-0 agcwele amafutha, i-0 mg ye-cholesterol, i-0 mg ye-sodium, i-potassium engu-560 mg, i-gramu engu-31 amagremudidididididi, ama-gram angu-17, i-gram ayi-1 gramu kanye nama-gram angu-11 amagremu.
Uma iphekwe, indebe eyodwa isigamu iqukethe mayelana nama-khalori angu-126, ama-gramu ayi- 1.3 amagremu, ama-gram angu-0 agcwele amafutha, i-0 mg ye-cholesterol, i-0 mg ye-sodium, i-potassium engu-372 mg, i-20,6 amagremudididrate, i-fibre 11.2 g, 0.66 amagremu, isisindo se-7.2 amagremu.
Ukuthatha nokugcina ama-Chickpeas
Uma kunokwenzeka, uthenge ama-chickpeas omisiwe ngoba aqukethe i-sodium encane kunokwenziwe. Gcina ama-chickpeas omisiwe endaweni epholile, emnyama. Uma usuvuliwe, uwafake kwisitsha esivaliwe ngokuqinile.
Ama-chickpeas ekheniwe angagcinwa kwi-pantry noma kwikhabhinethi futhi ahle kuze kube usuku lokuthenga olungcono kakhulu.
Izindlela Ezempilo Zokulungisa Amakhokhe
Uma usebenzisa ama-chickpeas omisiwe qinisekisa ukuwayeka kuqala ngaphambi kokusebenzisa.
Ukuze uzikhumbule kuqala kufanele:
- Khetha iphakheji uphinde ususe noma yikuphi i-grit, i-leafy or debris
- Faka ubhontshisi esitsheni bese umboza ngamanzi abandayo, ususe noma yiziphi izikhumba noma ezinye izinto ezihamba phansi
- Hlanganisa ubhontshisi ku-colander, bese ugeza ngamanzi agijimayo abandayo
- Buyisa ubhontshisi esitsheni bese umboza amanzi amanzi abandayo, cishe izinkomishi ezintathu ekomishini ngayinye yebhontshisi
- Ubhontshisi kufanele uvunywe ngobusuku obubusuku
- Ngaphambi kokusebenzisa, cwilisa ubhontshisi ngokusebenzisa i-colander, ukulahla amanzi
Unganciphisa isikhathi sokwehlisa isikhathi ngokusebenzisa indlela esheshayo yokumisa. Ukushesha ngokushesha ubhontshisi bakho:
- Hlanza bese ukhetha ubhontshisi
- Beka ubhontshisi epanini nasemanzini aphuzile okwanele, uwahlanganise ngamasentimitha amabili
- Letha amanzi emathunjini bese ubhala imizuzu emibili
- Susa ekushiseni, ikhava bese ugoqa cishe ihora elilodwa
- Hlanganisa ubhontshisi bese ulahla amanzi ngaphambi kokusetshenziswa
Qaphela ukuthi cishe ingxenye eyodwa yesine yamabhontshisi omisiwe anika izinkomishi ezintathu-ezine eziphekwe.
Uma usebenzisa ubhontshisi obunwetshiwe, vele ugeze futhi ugeze ngaphambi kokusetshenziswa.
Ama-chickpeas angasetshenziswa ukwengeza kuma-saladi, isobho, ama-stews, i-chilis, i-casseroles, noma ukufaka izitsha zokusanhlamvu. I-Puree chickpeas yokwenza i-hummus yokudliva imifino noma ama-crackers egcwele okusanhlamvu. Uma ubheka ukudla kwakho kwe-carbohydrate khumbula ingxenye yakho yezinkukhu njengoba i-carbohydrate ecebile.
Ukupheka Ngezinkukhu
- Ama-Chickpeas ngeSipinashi kanye nama-Raisins
- I-Moroccan Chickpea Chili
- I-Jalapeno ne-Lime Hummus enomlilo
> Imithombo:
> Aguilera Y, Esteban RM, uBenítez V et al. Isitashi, izakhiwo zokusebenza, kanye nezici ezincane ze-chickpea ne-lentil njengoba kuthinteke ukucubungula okushisayo. I-Journal of Chemistry Food Chemistry. 57:22 (2009) 10682-8.
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 632-633.