Ichickpeas, ekwabizwa ngokuba ziimbotyi ze-garbanzo, zililungu elisempilweni losapho lwemidumba. Le pea incinci ye-protein-dense iyathandwa kwezi ntsuku njengenye yeprotein esekwe kwizityalo kwiivenkile ezininzi kunye nezitya zemifuno, kodwa ayisiyiyo impilo yezangoku. Ngapha koko, ichickpea yenye yezona mbotyi zakuqala zilinywayo kwimbali yoluntu, kunye nobungqina bokuqala bokubonakala kwayo kwiminyaka eyi-7 500 eyadlulayo, ngokuka UTori Avey .
Ichickpea yaqala ukubonakala kuMbindi Mpuma, kwindawo ngoku ebizwa ngokuba yiTurkey yanamhlanje, ngaphezulu kweminyaka engama-7,000 eyadlulayo, kodwa irekhodi lokuqala elibhaliweyo lavela eFrance malunga ne-800 AD, kwaye yabhalwa ngoyena mntu ngaphandle kokumkani Franks, Charlemagne, Tori Avey amanqaku. Ukuthandwa kwe-chickpea kwasasazeka ukusuka eFransi kwezinye iindawo zaseYurophu, kwaye ngoku kuyinto eqhelekileyo kwizitya ezininzi ezizithandayo ezifana ne-hummus, isaladi, i-stews kunye ne-Buddha izitya emhlabeni wonke, ukusuka e-Indiya naseMeditera ukuya e-United States.
Ukuba ufuna ukufaka ii-chickpeas ngaphezulu kwisidlo sakho, nantsi into ekufuneka uyazi.
Iichickpeas ziphantsi kweekhalori kwaye zinezondlo eziphezulu
Ngobumnandi bayo obuthandekayo, obuthandekayo kunye nemithwalo yezempilo, akumangalisi ukuba kutheni i-chickpea kukutya okuthandwayo ngabantu abaninzi. Njengama-ertyisi, iilentile , kunye nezinye iimbotyi ezisempilweni, ii-chickpeas ziyinxalenye yeqela lokutya elaziwa njenge 'pulses,' eziyimbewu etyiwayo evela kusapho lwemidumba, nganye iinduna.org . Iichickpeas ziyindlela elungileyo, esezantsi yeekhalori yokupakisha isixa esikhulu sezakhamzimba kukutya kwakho, kunye nokubonelela ngezibonelelo ezininzi ezibalulekileyo kwezempilo.
I-ounce enye yee-chickpeas ineekhalori ezingama-46 kuphela, kodwa iqulethe iiprotheyini ezininzi, ifayibha, kunye nezinto ezininzi ezinesondlo ezifana ne-iron, folate, manganese, copper, ne-phosphorus, Unyango lwezempilo . Izifundo ziye zadibanisa ukusetyenziswa kwe-chickpea kwisalathiso esisezantsi somzimba, ubukhulu becala ngenxa yemali ephezulu yefayibha kunye neprotheni. Oku kunokunceda ukukhuthaza imvakalelo ende yokugcwala, oko ke kukhokelele ekunciphiseni ukutya kunye nokunciphisa ukusetyenziswa kweekhalori, ke oko kunceda abantu ukuba bagcine ubunzima bomzimba obunempilo kunye nokwehlisa umngcipheko wokutyeba kakhulu.
Iichickpeas zinokunceda ukukhusela kumhlaza
Le pulse ipakishwe yiprotein ikwanedosi esempilweni yefayibha, esisesinye isondlo esibalulekileyo kwimpilo entle. Ngoku ka IWebMD , ii-chickpeas azinayo nayiphi na ifayibha, kodwa ziqhayise ngesixa esikhulu sefayibha ebalulekileyo ekunyibilikayo ebizwa ngokuba yi-raffinose. Ngenxa yokuba inyibilika, yaphulwe kancinci kancinci, enokunceda ukuphucula impilo yamathumbu, ukuhlala rhoqo kunye nokwetyisa.
Kodwa ayisiyiyo yonke inkukhu enokuyenza. Izifundo zibonise ukuba banokunceda ukunciphisa umngcipheko wokuba nomhlaza. Izifundo zibonise ukuba ukutya ukutya okunefibre eninzi kunxulunyaniswe nomngcipheko omncinci womhlaza, ngelixa Antioxidants ifunyenwe kwii-chickpeas zonyusa ngakumbi iipropathi zabo zokulwa nomhlaza ngokunceda ukukhusela ekulimaleni kweseli. Zinezinto ezibaluleke kakhulu zezityalo ezibizwa ngokuba zii-saponins, ezinokuthi zithintele ukukhula kwethumba, nganye Unyango lwezempilo .
Oku kutya kukutya okunezondlo okunezakha mzimba kukwaqulathe nezinye izakha mzimba ezibalulekileyo, njenge-iron kunye ne-calcium, enceda ukuphucula impilo yethambo, kunye ne-choline, enceda ukuphucula ukusebenza kwengqondo, ngokwe Iindaba Zonyango Namhlanje .
Ukutya iichickpeas kunxulunyaniswe nokuphuculwa kwempilo yentliziyo
Ukutya ukutya okuphezulu kwii-chickpeas kubonisiwe ukunceda ukuphucula impilo yentliziyo. Kungenxa yokuba ziqulathe izakhamzimba ezibalulekileyo zemagniziyam kunye ne potassium, zombini ezizinto eziphambili ekugcineni intliziyo esempilweni. Baye baboniswa ukuba banceda ukukhusela uxinzelelo lwegazi oluphezulu, yenye yezona zinto zibangela umngcipheko xa kuziwa ekuphuhliseni iingxaki zentliziyo, ngokwe Unyango lwezempilo . Ukongeza, ifayibha enyibilikayo kwii-chickpeas ikwanceda ukuthoba amanqanaba omzimba we-LDL embi icholesterol , eyanciphisa umngcipheko wesifo sentliziyo.
'Sinegumbi elininzi kwizidlo zethu zokunyusa ukubetha kwethu ukuze sifumane izibonelelo zentliziyo,' utshilo uGqirha John Sievenpiper weSibhedlele saseSt. icholesterol, ichaziwe Inzululwazi mihla le . 'Iipulses sele zidlala indima kwiicuisine ezininzi zemveli, kubandakanya iMeditera kunye noMzantsi Asia. Njengebhonasi eyongeziweyo, azibizi. Njengokuba ii-pulses ezininzi zikhulile eMntla Melika, ikwalithuba lokuthenga nokutya ekuhlaleni kwaye sixhase amafama ethu. '
Iichickpeas lukhetho olusempilweni kubantu abanesifo seswekile
Iichickpeas zikwabonakalise ukuba ziluncedo ngakumbi kubantu abanesifo seswekile. Ngokophando olupapashwe kuVimba woNyango lwaNgaphakathi, abathathi-nxaxheba abatya ubuncinci ikomityi enye yeembotyi ezinje ngamantshontsho ngosuku ngalunye babonisa ukwehla kwamanqanaba e-hemoglobin A1c kunye nokwehla koxinzelelo lwegazi ukuphela kwesifundo, nge UkuKhanya kokuKhanya .
Iichickpeas kukutya okusezantsi isalathiso se-glycemic index , Oko kuthetha ukuba kuthatha ixesha elithile ukuba umzimba wetyise. Oku kunceda ukumisa amanqanaba e-insulin ekuphakameni nasekuzinziseni amanqanaba eglucose egazini, oko ke kuthintela iswekile egazini, ngokwe IWebMD . Baye baboniswa ukuba banceda abantu abanesifo seswekile kuba banceda ukunciphisa ukudumba emzimbeni, ngokuka Iindaba Zonyango Namhlanje . Ngelixa ii-chickpeas lukhetho olufanelekileyo lokutya kubantu abanesifo seswekile, ukwenza ii-chickpeas zibe yinxalenye yokutya kwakho okuqhelekileyo kunokunciphisa umngcipheko wokuba nohlobo lwesibini lweswekile kunye nokunceda ukuthintela ukuqala kwesi sifo.
Ukutya ii-chickpeas ezininzi kunokubangela iingxaki
Nangona kunjalo, kukho icala elinye lokutya amantshontsho imihla ngemihla. Ifayibha ephezulu kunye nomxholo wekhabhohayidrethi ngamanye amaxesha kungakhokelela kwirhasi engonwabanga, ukudumba , kunye noxinzelelo lwamathumbu. Oku kunokuba mandundu kubantu esele benengxaki yokugaya ukutya, njenge-IBS, ke abo baneenkqubo ezibuthathaka kufuneka bathathe ukhathalelo olongezelelekileyo xa kufikwa ekusebenziseni i-chickpea. Yitya Le Ayisiyiyo icebisa ukuba ungenise ii-chickpeas ekudleni kwakho kancinci, ngakumbi ukuba awukaze utye iimbotyi ezininzi ngaphambili, kwaye uzihlule zenziwe iisevishini ezincinci ukunciphisa umngcipheko wokuba nemicimbi yokugaya engathandekiyo.
Iichickpeas zinokuba yingozi xa zityiwe ziluhlaza. Ngelixa abantu abaninzi bethenga ii-chickpeas zabo zomisiwe okanye ngetoti, ii-chickpeas eziluhlaza zinokuqulatha ityhefu ekunzima ukuyetyisa kwaye inokuba yingozi ngaphandle kokuba iphekiwe, ngokwe Iindaba Zonyango Namhlanje . Ukucoca i-chickpeas ngaphambi kokutya kubalulekile, njengoko kunokunceda ekupheliseni ezi zinto kunye nokunciphisa iimpawu ezinokubakho zokungahambi kakuhle kwamathumbu.
