Chickpeas

Nhasi, chete vane husimbe havasati vanzwa nezvechigadzirwa chakanakisa senge nhingi! Munguva pfupi yapfuura, kufarirwa kwepizi hombe, iyo inonzi "Turkish" kana "mutton", inongotenderera munyika medu. Asi zvaisave zvakadaro nguva dzose. Chaizvoizvo, makore makumi maviri apfuura, takanga tisina kudiwa kwembesa. Asi kukosha kwezvino kwechigadzirwa kuri nyore kutsanangura. Chokwadi, ichangobva kuitika kuti hupenyu hune hutano hwave mufashoni.

Kudya kwakakwana chikamu chakakosha chehupenyu hwakanaka. Uye nhokwe dziri kure nenzvimbo yekupedzisira mune chikafu chine hutano. Funga kuti nei nhokwe dzakanyatsonaka kumuviri wemunhu uye kuti chigadzirwa ichi ndechei.
Chickpeas dzinonyanya kufarirwa kuMiddle East, kwadzinoshandiswa kugadzira hummus uye falafel.

Gwayana chickpeas (chickpeas, yakasimwa nhokwe, gwayana pizi) ndeyezvirimwa zvemhuri yemaguru. Ivo vanodya mbeu dzechickpea, dzinova sosi yakanaka kwazvo yemapuroteni emuriwo. Kumabvazuva kwakadziva kumabvazuva kweTurkey uye kuchamhembe kwakadziva kumabvazuva kweSyria kunoonekwa sekumusha kwechickpea. Chickpeas dzinorimwa munyika dzinopfuura makumi mashanu, asi vatungamiriri iIndia, Pakistan, Iran, Turkey, Siria, pamwe neAustralia neEthiopia. Maour country chickpeas anokudzwa munyika zhinji kutenderera pasirese, kunyanya muTurkey.

Inobatsira zvivakwa

• Inosanganisira 20-30% protein, 50-60% makabhohaidhiretsi, uye anosvika ku7% mafuta ane hutano, pamwe ne zinc, folic acid, phosphorus, potasium, magnesium, lysine, mavitamini B1 uye B6.
• Chickpeas ine zvese zvinogadziriswa uye zvisingasviki zvekudya fiber, iyo ine hunhu hwakanaka pane yekugaya turakiti.
• Ivo vanofanirwa kuverengerwa mukudya kwevanhu vanoomerera kuchikafu, sezvo ichigadzirisa mashuga uye ichizadza mushe.
• Kutenda methionine, chickpeas anokwanisa kudzikisa ropa remafuta cholesterol. Chickpeas zvakare ine maitiro akanaka pabasa rehurongwa hwemitsipa nekuda kweiyo yakawanda manganese.
• Nekuda kwesimbi yavo, nhokwe dzakanakira vanhu vane chirwere chekushaya ropa.

Ndisati ndatanga kutaurirana nezve mhedzisiro yenjodzi pamuviri wemunhu, ndinoda kuita kudonhedza kudiki mukuumbwa kwechigadzirwa ichi. Mushure mezvose, zviri chaizvo nekuda kwekuzadza nezvinhu zvinobatsira izvo chigadzirwa chemuti chakakurumbira nekuporesa kwacho.

Kukosha kwehutano pa100 g yechigadzirwa:

• mapuroteni - anosvika 19.7 g;
• makabhohaidhiretsi - kusvika 60 g;
• mafuta - 6-6.5 g;
• fiber fiber - 3 g;
• mvura - kusvika 12 g.
• Kudzidza kukosha kwehukama hwehuku, unogona kunzwisisa kuti chigadzirwa chepamusoro-makabhohaidhireti, akapfuma mumapuroteni uye mafuta acids.

Chickpea ine zvinotevera zvinobatsira zvinhu:

• nesilicon;
• magnesium;
• calcium;
• potasium;
• phosphorus;
• manganese;
• iron;
• Boron

Chickpeas ine nicotinic uye ascorbic acid. Chigadzirwa chacho chinewo Omega-3 uye Omega-6 acids. Mavhitaminzi akadai seA, K, B1, B2, B4, B6, B9, E anopa kukosha kwakanyanya kune nhokwe. Izvo zvakakosha kuti uzive yakakwira starch yezvinyorwa - kusvika ku43%.

Ichi chine moyo unovaka muviri uye, nenzira, chigadzirwa chinonaka kwazvo. Vose varume nevakadzi vanomuda zvakafanana. Izvo hazvipikiswe kune vana futi. Uye zvinobatsira zvakadii kumuviri!

Iwo mabhenefiti ehukusi yemuviri wemukadzi

Chickpeas chigadzirwa chakadai chakanakira muviri wevakadzi nevarume. Asi ini ndoda kufunga nezvebhenefiti iyi zvakadzama zvakasiyana.

Chinhu chekutanga chinogona kutaurwa nezve mabhenefiti eizi idzi kune muviri wechikadzi ndechekuti chigadzirwa chinofanira kudyiwa panguva yekuenda kumwedzi. Mazai akazara nesimbi. Ichi chinhu chakakosha zvakanyanya kuzadza kuitira kurerutsa premenstrual syndrome uye kuchengetedza chiyero chezvinhu zvekuteedzera mumuviri wemukadzi pakupera kwemazuva akaomarara. Iyo yakaderera hemoglobin level hainawo kugamuchirwa panguva yekubata. Naizvozvo, mukushayikwa kwekupesana, vanaamai vanotarisira vanokurudzirwa kuisa ichi chigadzirwa chakakosha mukudya kwavo.

Unogona kutanga kudya mapea ane hutano uye anonaka atove mukugadzirira kubata. Nekudaro, ichi chipo chechisikigo chine hunhu hwakanaka kwete kwete chete pahunhu hwekubereka Chickpeas dzakazara vhitamini E uye ine Omega-3.6 acids. Nekuda kwehupfumi uhu, chigadzirwa ichi chine hunhu hwakanaka pahutano hweganda, vhudzi, uye chipikiri chipikiri. Chickpeas inonziwo ine simba re antioxidant. Nekushandisa ichi chinonaka uye chinovaka muviri chigadzirwa, zviri nyore kuti uchengete hudiki uye chengetedza kutaridzika kunoonekwa. Uye izvi zvakakosha kune vakadzi. Nenzira, chickpeas, iyo macalorie emukati ayo akakwirira kwazvo (364 Kcal pa100 gramu), haina kukanganisa chimiro zvakanyanya.

Chinhu chacho ndechekuti glycemic index yemaperesi ane makumi maviri nemasere. Ichi chiratidzo chakaderera cheyero yekumwiwa makabhohaidhiretsi. Iyo inowanikwa nekuda kweiyo yepamusoro yezvinyorwa zvekudya fiber. Nekudaro, isu tinogona kugumisa kuti nhokwe dzinogona kukonzeresa yakapinza seti yemamwe mapaundi. Iyo yakaderera GI inoratidza zvakare kuti chigadzirwa chinotenderwa kushandiswa (nehungwaru) nechirwere cheshuga.

Zvakanakira chickpeas zvevarume

Chickpeas ine inobatsira kwazvo panyama yemurume. Kuzadza nemapuroteni emuriwo uye anobatsira acids anobatsira kunatsiridza potency. Iko kukanganisa kwechigadzirwa ichi pasimba remurume kunozivikanwa. Chero murume anozokoshesa kuravira kwembudzi dzakagwinya. Asi iro rakasimba bonde rinoda zvinovaka muviri, rakakwira-calori, asi panguva imwecheteyo, chikafu chisina kukuvadza kumuviri uye chimiro. Chickpeas akakwana pano! Kudya "nyama yemuturu" kanenge katatu pasvondo, unogona kudzivirira moyo nemidziyo yeropa.

Izvo zvinhu zvekutsvaga zviri muchigadzirwa ichi zvinopa moyo wemhasuru nekusimbisa madziro emitsipa yeropa. Asi, sezvamunoziva, varume vari panjodzi yekutanga kukura kwezvirwere zvemoyo. Inogutsa nhokwe ine kugona kwekudzivirira uye nehurongwa hwetsinga. Izvo zvakakoshawo kune varume vane hupenyu avo dzimwe nguva huzere nekushushikana. Aya mapea akanaka ekuchengetedza muviri mutete uye unovaka mhasuru panguva yekurovedza muviri. Mushure mezvose, chigadzirwa chine zvese zvakafanana zvakakosha zveprotein uye mavitamini izvo zvinovaka uye zvinodzivirira nyama.

Yakazara hutano mabhenefiti

Chickpeas inonyanya kukosheswa kune inotevera rondedzero yemishonga yezvinhu:

• inonatsa muviri wehupfu, ine antioxidant maitiro;
• inosimbisa immune system, inogadzikisa metabolism;
• inovandudza maitiro ehematopoiesis, inosimbisa masvingo emidziyo yeropa;
• ine inobatsira panzira yekufema;
• inobatsira kuchengetedza nekuvandudza maonero;
• kunonatsiridza kugaya kwacho;
• inodzivirira kukura kwe atherosclerosis;
• inobatsira kuenzanisa glycemic chimiro mune chirwere cheshuga mellitus;
• inosimbisa majoini uye mhasuru nyama.

Uye urwu hausi runyorwa ruzere rwe mabhenefiti ehukupe iyo chigadzirwa ichi chakakosha mukudya kwakanaka. Iko kune chaiwo mabhenefiti akawanda zvekuti anovharidzira zvakakanganisika izvo zvichiripo.

Chii chingave chinokuvadza kubva pakudya nhokwe?

Nezvakanakira zvese zvechigadzirwa, kuchine zvakashata. Chickpeas haina kukwana, uye havazi vese vanogona kuidya uye kwete nguva dzose.

Izvo zvinofanirwa kutarisirwa mupfungwa kuti kuvapo kwezvirwere zvisingaperi zvinoda chikafu chakakosha chikonzero chekutaurirana nenyanzvi nezve kubvumidzwa kwekusanganisira nhokwe mukudya.

Kune zvakare kune dzinoverengeka zvinopesana zvekushandiswa kwepea iyi:

• kuvapo kwekusagadzikana kweumwe neumwe chigadzirwa ichi;
• ura zvirwere, flatulence;
• chiropa uye chirwatata;
• dundira urikanwi uye cystitis.

Izvo zvakanyanya kupokana kwechickpea zvine hukama nekuti icho chigadzirwa chinopa kuwedzera kugadzirwa kwegesi. Uye kana paine zvirwere zvemuviri masisitimu ayo chiratidzo ichi chingawedzere kana kutsamwisa mhedzisiro inokuvadza, zvinokurudzirwa kusaisa nyemba uye mamwe maruva kubva kuchikafu. Kuzadza nemavhithamini uye kutsvaga zvinhu chinhu chinobatsira, icho chakanakira muviri.

Asi mune izvo kana paine zvinopesana neyakaitika kune chimwe chinhu chiri mune chigadzirwa, haufanire kuedza ramangwana. Mushure mezvose, kurwara kwekudya kunoisa njodzi dzakakomba. Zvikasadaro, nhokwe dzakachengeteka chaizvo. Ichi chigadzirwa zvakare zvakare chinonaka!

Yakakurumbira nyaya!

Mahombekiti akaenzana epakati akasvibira anozivikanwa nhasi nema gourmets uye ma connoisseurs ezvikafu zvinonaka uye zvine hutano pasi rese! Chickpea inoonekwa seyekumabvazuva chirimwa chembesa. Inokosheswa muIndia, Turkey, Italy, Israel, nedzimwe nyika. Kugadzirwa kweChickpea kwakatanga makore anenge mazana mashanu nemazana mashanu apfuura. Nyika yekuzvarwa yehukupeas ndiyo Middle East. MaRoma nemaGreek ndivo vekutanga kukoshesa zvakanakira uye kuravira kwechigadzirwa uye vakatanga kushandisa zvakanyanya chipo ichi chechisikigo pakubika. Munyika yanhasi, nhokwe dzakawana mukurumbira nekuda kwezvakakurumbira madhishi sehummus uye falafel.

Nzira yekusarudza nekuchengetedza

Kuti uwane chikafu chinonaka uye chine hutano, unofanirwa kusarudza nyemba dzakakodzera. Zvese zviri nyore kwazvo apa! Mapaizi anofanira kunge akagwamba, akatsetseka, akaenzana. Ruvara - kubva pane yakajeka bhuru kusvika kune yakasviba mimvuri (zvinoenderana nemhando uye chiyero chekukura). Iwe haufanire kutenga chigadzirwa kana iwe ukaona yakawanda yakadzima mabara. Kunhuhwirira kusingafadzi, kuvapo kwedombo - izvi zviratidzo zvekuti nyemba dzakashata. Bhinzi dzinofanira kunge dzakaenzana saizi.

Chickpeas inochengetwa kwenguva yakareba (kusvika pamwedzi gumi nembiri) kana mamiriro akakodzera akapihwa panguva yekuchengetedza. Aya mapea anoda rima, kushomeka kwehunyoro, uye hutongi hwehutongi hwe12 kusvika ku0 degrees. Mumamiriro ezvinhu akadaro, pizi haizodzikire kwenguva yakareba uye nekuchengetedza hunhu.

Pano iye anonyanya kushanduka uye ane hutano chickpeas! Chigadzirwa chave chakakurumbira uye chiri nyore kuwanikwa munzvimbo yekutengeserana yenyika yedu. Mutengo wechigadzirwa unosiyana zvichienderana nenyika yekugadzira, brand, uye giredhi. Asi pane zvese, chinhu chisingadhuri, chine hutano, uye chinonaka chirimwa-chakavakirwa chikafu sarudzo!

Chii chekubika kubva kune nhokwe: TOP-5 mabikirwo ezvinonaka uye zvine hutano ndiro

Bozbash pamwe nenjodzi

Kubika nguva: 2 maawa

Ingredients:

• Mbabvu dzeGwayana - 1.5 kg
• Chikwepeas - 150 g
• Makarotsi - 2 pcs.
• Maapuro akasviba - 2 pcs.
• Madomasi mumuto wavo - 5 pcs.
• ChiBulgaria pepper - 2 pcs.
• Anyanisi - 2 pcs.
• Chili pepper - 1 pc.
• Garlic - gumi clove
• Cilantro - matavi mashanu
• Munyu - 30 g
• Zira - 12 g
• Nhema mhiripiri - 15 pcs.
• Hops-suneli - 13 g
• Coriander - 6 g
• Mvura - 3 l

Kubika nzira:

• Cheka mbabvu dzegwayana mhiri kwembabvu mbiri. Zadza nemvura. Bira pamusoro pekupisa kwakaderera kwemaawa mashanu nehafu pamwe nemachipisi uye munyu usati wanyudzwa mumvura.
  Wobva wawedzera makarotsi akachekwa uye zvidimbu zvemaapuro uye chizere mhiripiri. Bira kwemaminetsi gumi nemashanu. Wobva wawedzera bhero mhiripiri cubes nemadomasi akachekwa mumuto wako wega.
• Kukuya kumini, mhodzi dzekorianderi, uye nhema mhiripiri muvhu. Wedzera kune muto. Wedzera hop-zvirokwazvo uye hanyanisi hanyanisi muhafu mhete. Kurudzira uye gadzirira imwe 2 maminetsi.
  Fwanya nekilantro yakakangwa uye gariki kana uchishumira.

Chickpeas uye zvinonhuwira kolifulawa saradhi

Kubika nguva: 1 awa

Ingredients:

• Chikwepeas - 300 g
• Koliflower - 1/3 musoro wekakichi
• Matapiri madiki - 7 pcs.
• Madomasi - 1 pc.
• Shallots - 1 pc.
• Lime - c pc.
• Mutsva cilantro - 3 mapfumbu
• Mafuta omuorivhi - 2 maspuniki l.
• Curry peta - 1 tbsp l.
• Vhiniga - 1 tsp.
• Turmeric - 1 pini
• Gungwa munyu - 1 pini

Zvekuwedzera mafuta:

• Diki ginger mudzi - 1 pc.
• Yogati yemafuta - 3 tbsp. l.
• Yakawedzera Mhandara Maorivhi Oiri - 2 tbsp l.
• Tamarind muto - 1 tsp
• Turmeric - 1 pini

Kubika nzira:

• Birai chickpeas zvinoenderana nemirairo iri pasuru yacho.
• Dzvanya 2-3 tbsp yelime hafu. zvipunu zvemuto.
• Disassemble the cauliflower into inflorescences and and, after cuting the coarse stems, put in a deep ndiro.
• Wedzera curry paste uye pini yeturmeric, inodonhedza neimu rerimu uye maorivhi uye simbisa.
• Isa kabichi yakarongedzwa pane kadiki diki rekubheka uye ubike pasi peyakafanirwa grill kwemaminitsi mashanu.
• Bvisa mashallots, cheka kuita zvindori zvakatetepa, isa mundiro yakadzika, nekusasa nevhiniga, uye rega marinate.
• Cheka nyanya mudiki wedges.
• Birai mbatatisi musina kubvarura uye mucheke kuita zvidimbu zvina.
• Wedzera madomasi, nyemba, matapiri, cauliflower yakabikwa kune hanyanisi hanyanisi uye sanganisa zvese.
• Gadzira uye gadzira zvakanaka ginger mudzi.
• Gadzirira kupfeka: sanganisa yogati ne grated ginger uye mutamarind muto, wedzera turmeric, dururira muOwedzera Mhandara maorivhi emafuta uye sanganisa zvese.
• Dururira kupfeka saradhi, munyu, uye simbisa.
• Gadzira zvakanaka cilantro, wedzera kune saladhi uye sanganisa zvakare.

Eggplant recipe ne chickpeas nemaaranjisi

Kubika nguva: anopfuura maawa matatu

Ingredients:

• Shiraplant - 300 g
• Vacheche karoti - 10-12 pcs.
• Chikwepeas - 100 g
• Maapurikoti akaomeswa - 6-8 zvidimbu
• Fennel - 1 tuber
• Quinoa - 200 g
• Coriander - 1/2 tsp
• Salt to taste
• Zira - 1/2 tsp
• Orange (zest kubva hafu nejusi kubva kune ese)

Kubika nzira:

• Soak the chickpeas kwemaawa 6-8.
• Gadzira eggplant, cheka mukati ma3 cm cubes.
• Cheka fennel muzvidimbu, bvisa zest kubva pa 1/2 yeorenji uye bvisa muto.
• Isa miriwo yese, zest, uye chickpeas mune yakakanda-simbi kana yakapetwa-pasi dhishi, dururira pamusoro pejusi reorenji, vhara uye simmer kwemaminitsi makumi matatu.
• Wobva wawedzera zvinonhuwira, uchivagadzirira zvishoma mupani yakaoma yekutsvaira.
• Mushure mekuwedzera zvinonhuwira, simmer kweimwe 5-10 maminetsi. Wobva wachengeta ndiro yakadzimwa kwemimwe maminetsi gumi nechivharo chakavharwa. Kana iwe uine tagine, saka zvakanaka kuti ubike mairi uye muchoto, sevanhu veMorocco.

Mimwezve mikuru mikuru mapepeki iwe yaunowana mune ino vhidhiyo pfupiso pazasi: