Uyini i-Garbanzo Bean (Chickpea) Flour?

Amaqiniso okudla okunempilo kanye nezindlela eziphilile zokusebenzisa i-Chickpea Flour

I-Garbanzo ufulawa webhontshisi yenziwa ngokugaya ama-garbanzo ubhontshisi (ama-chickpeas) abe yi-powder. Kuyinto isithako ethandwayo ekuphekeni Middle East kanye Indian, lapho itholakala izitsha ezifana falafel kanye hummus. Njengoba amabhontshisi e-garbanzo ephezulu amaprotheni kanye ne-fibre kanye namaminerali amaningana nama-vithamini B, ufulawa wabo unomsoco kakhulu.

I-Garbanzo Bean Facts Flour Nutrition Facts

Enye indebe ye-garbanzo ufulawa wembotshani inama-gramu angu-20 amaprotheni futhi cishe ama-gramu angu-10 e-fibre kanye nama-khalori angu-350.

Ibuye ine-milligram engaphezu kuka-4 insimbi, ama-milligrimu angu-150 we-magnesium, ngaphezu kwe-2.5 grams zinc, i-1.6 milligrams niacin, kanye nama-microgram angu-400 e- folate .

Izinzuzo zezempilo ze-Garbanzo Bean Flour

Njengoba i-garbanzo i-bean fry isphezulu ku-B-complex ebizwa ngokuthi i-folate, kungase kube usizo kwabesifazane abakhulelwe noma abangakhulelwa ngoba kusiza ukuvimbela isici sokuzalwa esibizwa nge-spina bifida.

Ngaphezu kwalokho, ufulawa we-garbanzo ubhontshisi ophezulu e-fibre okubalulekile ohlelweni lokugaya ukudla okunempilo. Ngaphezu kwalokho, ufulawa we-garbanzo ubhontshisi kumaminerali abalulekile emathanjeni anamandla namazinyo aqinile kanye nomsebenzi ojwayelekile we-muscle kanye nesisindo.

Ukuhlanganiswa kwamaprotheni kanye ne-fibre kusho ukuthi ukudla okwenziwe nge-garbanzo ufulawa wezinyosi kukhona ukukhetha okuhle kubantu ababukela isisindo sabo. I-combo egcina igcwele isikhathi eside futhi ikusiza uzizwe unelisekile phakathi kokudla ngakho-ke awunamathuba okudla. Futhi, ukudla okunempilo okwenziwe nge-garbanzo ufulawa wezinyosi kungasiza kubantu abanesifo sikashukela ngoba i-fiber isiza ukunciphisa ukumunwa kwe-ushukela wokudla.

Okokugcina, ukudla ukudla okunomsoco omkhulu kungasiza ekunciphiseni amazinga e-cholesterol futhi kungaba yinto enhle yokudla okunempilo enempilo. Ngokwesibonelo, ukudla kwaseMedithera kuhlanganisa iziqu futhi kuyaziwa kakhulu ngezinzuzo zezempilo ezingenzeka.

Imibuzo Ejwayelekile Mayelana Nesivuno SeBarbanzo Bean

Ingabe i-garbanzo ye-bean flour gluten-free?

Yebo, njengoba i-garbanzo ubhontshisi ayizinambuzane hhayi uhlobo oluthile lokusanhlamvu, ufulawa we-garbanzo ubhontshisi awunawo gluten ngakho-ke uphelele ekudleni okungenalutho kwe-gluten.

Ingabe ingasetshenziswa njengengqolowa noma enye indawo esikhundleni sokudla okusanhlamvu?

Kwezinye izimo. Nakuba kungase kungasebenzi ukubheka isinkwa esijwayelekile sesinkwa-semvubelo, kuyosebenza kahle kakhulu isinkwa esisheshayo njengesinkwa sasebhanana noma ama-muffin namaqebelengwane. It has flavor nutty nice esebenza ekudleni eziningi.

Ingabe ufulawa we-garbanzo ubhontshisi ufana nofulawa we-chickpea?

Yebo. Amabhontshisi aseGarbanzo ayaziwa nangokuthi ama-chickpeas ngakho-ke ufulawa webhanana ngezinye izikhathi ubizwa ngokuthi ufulawa lwe-chickpea.

Ingabe linamanye amagama?

I-Garbanzo ufulawa webhontshisi ubizwa nangokuthi i-besan, ufulawa wegamu kanye nofulawa we-cici we-cici.

Ukukhetha Nokugcina I-Garbanzo Bean Flour

I-Garbanzo ufulawa webhontshisi cishe uzoba nzima ukuthola esitolo esivamile kodwa ungayithola endaweni yokudla yemvelo noma esigabeni sokudla samazwe ngamazwe.

Uma ungawutholi esitolo sakho sokudla, ungazama izitolo zokudla zemvelo kanye nama-co-ops amancane.

I-Garbanzo ufulawa webhontshisi uthengiswa ngezikhwama ezisindiwe ukuthi ungahlala ekamelweni lokushisa kuze kuvule isikhwama. Ngemuva kwalokho, ungakwazi ukuvuselela isikhwama noma ukubeka ufulawa esitsheni esivimbayo bese uhlala endaweni epholile, noma ngisho nesiqandisini. Uma udinga ukugcina ufulawa we-garbanzo wezinyosi noma izinyanga ezimbalwa, kungcono kakhulu ukukugcina efrijini.

Yenza I-Your Own Garbanzo Bean Flour

I-Garbanzo ufulawa webhontshisi kulula ukwenza futhi noma ngabe awukwazi ukuthola ufulawa webhanzo webhontshisi esitolo esiseduze, ngokuqinisekile uzothola ubhontshisi obomile omisiwe ezitolo eziningi.

Ukwenza ufulawa we-garbanzo webhontshisi, sebenzisa nje i-processor yokudla noma i-coffee grinder ukuze uphethise ubhontshisi owomileyo ube ifomu le-powdery.

Ungenza futhi ufulawa kusuka kuma-chickpeas akheniwe. Hlanganisa emanzini, uwafake omile, bese uwafaka ebhodini lokubhaka ukuze ugobe kuhhavini engu-450-degree cishe imizuzu engama-30 kuya kwangu-40. Bavumele baphole futhi bawenze zibe ufulawa.

Izindlela Ezempilo Zokusebenzisa I-Garbanzo Bean Flour

Ungasebenzisa ufulawa wamahhashi we-garbanzo ukuze wenze amaprotheni amaningi amaprotheni noma ama-pancake noma uwengeze ezitsheni zemifino ukuze uthuthukise okuqukethwe kwamaprotheni. Uma kungenjalo, ingasetshenziswa ezinhlobonhlobo zokupheka ezisebenzisa izithako ezibopha kahle nge-flavor nutty cream of garbanzo ubhontshisi.

Ukusebenzisa i-garbanzo yefulawa yebhontshisi inganika amandla okudla okunomsoco ekudleni ukudla okufana nama-brownies, amakhukhi, neminye imigoqo. Kodwa, ukuze ulondoloze izinzuzo zezempilo zamabhontshisi e-garbanzo, khumbula ukhethe izindlela zokupheka ngokuvamile eziphansi kwamafutha, ushukela, nama-khalori ngokukhonza.

Ukupheka okunempilo nge-Garbanzo Bean Flour

Lezi zokupheka zonke zifaka i-garbanzo bean (noma i-chickpea) ufulawa futhi ziphelele ekudleni okulinganiselayo okunempilo:

• I-allergies-Friendly Latkes
• I-Quick Garbanzo Bean Flour Hummus
• I-Chickpea Flour Pancakes

Izwi elivela

Ukusebenzisa i-garbanzo i-bean ufulawa kuyindlela enhle kakhulu yokwandisa amaprotheni akho kanye nokufakela kwefayibha futhi kuphelele izitsha ze-vegan, zemifino nezomnivorous. Ukunambitheka komnene wakhe kusebenza kahle ekuphekeni okuhlukahlukene, kokubili okunomsoco futhi okumnandi.

> Imithombo:

> I-American Diabetes Association. "Izinhlobo zama-carbohydrate."

> Bazzano LA, Thompson AM, Tees MT, Nguyen CH, Winham DM. "Ukusetshenziswa kwe-Legume engekho-soy Kunciphisa Izinga le-Cholesterol: Ukuhlaziywa kwe-Meta yemizamo elawulwa ngokungahleliwe." I-Nutr Metab I-Cardiovasc Dis. 2011 Feb; 21 (2): 94-103.

> Amasevisi Okulawula Nokuvimbela Izifo. "Hlela Phambili: I-Folic Acid Ingasiza Ukuvimbela Izinkinga Ezithile Zokuzalwa."

> United States uMnyango Wezolimo Wezolimo Ucwaningo Service. "I-National Nutrient Database ye-Standard Reference Release Release 28."

> I-Widmer RJ, i-Flammer AJ, i-Lerman LO, i-Lerman A. "I-Mediterranean Diet, i-Components, ne-Cardiovascular Disease." I-American Journal of Medicine. 2015; 128 (3): 229-238.