Kune vanhu vasingafarire kudyira mbambaira mupoto kana mumasalad, vanovenga rudzi rwenyemba iyoyo kunyangwe isu tisingainzwisise. Kune rudzi urwu rwezvisikwa zvechimiro chakasiyana uye kune vanoda chickpea, tiri kuzokudzidzisa maitiro ekugadzira yako yekumba chickpea hummus.
Hummus yakatanga kuzivikanwa patakaona shanduro yayo yakagadzirwa muzvitoro zvikuru. Zvakanakira kuzviita isu pachedu kuziva kuti ndezvipi zvekudya zvatiri kudya uye kudzivirira makemikari anoshanda sekuchengetedza. Hummus iri nyore kugadzira uye mumaminitsi mashanu chete tichange tagadzirira.
Kukosha kwehutano
Tinogona kunzwa zvakanaka kudya hummus, sezvo ine zvakasiyana-siyana zvevhitamini nemamineral. Chikamu che 100-gram ye hummus inopa:
- Simba: 166 macalorie
- Mafuta: 9,6 gramu
- Mapuroteni: 7,9 gramu
- Carbohydrates: 14,3 gramu
- Fiber: 6,0 magiramu
Hummus inzvimbo yakakura yeprotein-based protein, inopa 7,9 magiramu pakushumira. Yakapfumawo mune manganese, mhangura, folate, magnesium, phosphorus, iron, zingi, thiamine, vhitamini B6, potassium. Izvi zvinoita kuti ive sarudzo yakanaka kune vanhu vari pakudya kwemuriwo kana vegan. Kushandisa mapuroteni akakwana kwakakosha pakukura kwakanyanya, kupora, uye immune system.
Pamusoro pezvo, hummus inosanganisira iron, folate, phosphorous, uye B mavhitaminzi, ayo ese akakosha kune vanodya miriwo uye vegans, sezvo vangasawana zvakakwana kubva mukudya kwavo.
Migumisiro pane chipenyu
Chickpea hummus inopa akawanda mabhenefiti uye maitiro akanaka pahutano.
Inoderedza kuzvimba
Kuzvimba inzira yemuviri yekuzvidzivirira pautachiona, zvirwere, kana kukuvara. Zvisinei, dzimwe nguva kuzvimba kunogona kuramba kwenguva yakareba kupfuura zvakakodzera. Uku kunonzi kuzvimba kusingaperi, uye kwakabatanidzwa nezvinetso zvakawanda zvoutano zvakakomba.
Hummus yakazara nezvinhu zvine hutano zvinogona kubatsira kurwisa kuzvimba kusingaperi. Mafuta omuorivhi ndechimwe chazvo. Iyo yakapfuma mune ane simba antioxidants ane anti-kuzvimba mabhenefiti. Kunyanya, mafuta emuorivhi emhandara ane antioxidant oleocanthal, iyo inofungidzirwa kuti ine anti-inflammatory properties yakafanana neyoyo inowanzo anti-inflammatory mishonga.
Saizvozvo, mhodzi dzeSesame, dzinogadzira tahini, dzinogona kubatsira kuderedza zviratidzo zvekuzvimba mumuviri, izvo zvakasimudzwa mumamiriro ekuzvimba senge arthritis.
Inovandudza kugaya
Hummus inzvimbo yakanaka yekudya fiber, iyo inogona kuvandudza hutano hwekudya. Inopa 6 magiramu ezvokudya zvefiber pa100 gramu, iyo yakaenzana ne24% yemazuva ose fiber kurudziro yevakadzi uye 16% yevarume. Nekuda kweiyo yakakwira fiber yemukati, hummus inogona kutibatsira kuti tigare tichigara tichishanyira sevhisi. Izvi zvinodaro nekuti fiber yekudya inobatsira kupfava uye kukwirisa chituru chako kuti zvive nyore kupfuura.
Pamusoro pezvo, fiber yekudya inobatsirawo kudyisa mabhakitiriya ane hutano anogara mumatumbo. Gut mabhakitiriya anogona kushandura imwe fiber mu hummus kuita pfupi-chain mafuta acid butyrate. Iyi fatty acid inobatsira kudyisa masero emukoloni uye ine zvakawanda zvinokatyamadza mabhenefiti.
yakaderera glycemic index
Iyi resipi ine zvinhu zvakati wandei zvinogona kubatsira kudzora mazinga ehuga. Kutanga, hummus inogadzirwa zvakanyanya kubva kune chickpeas, iyo ine yakaderera glycemic index. Iyo glycemic index chiyero chinoyera kugona kwechikafu kukwidza shuga yeropa.
Zvokudya zvine yakakwira GI kukosha zvinokurumidza kugayiwa uye zvino kunyudzwa, zvichikonzera spike uye kudonha kwemazinga eshuga yeropa. Kusiyana neizvi, zvikafu zvine yakaderera glycemic index kukosha zvinogayiwa zvishoma nezvishoma uye zvobva zvanyura, zvichikonzera kunonoka, kwakadzikama kusimuka uye kuwira mumazinga eshuga yeropa.
Iyo zvakare sosi yakakura ye soluble fiber uye ane hutano mafuta. Chickpeas dzakapfuma muprotein, starch inoshingirira, uye antinutrients, izvo zvinononotsa kugaya kwemacarbohydrates. Mafuta anobatsirawo kuderedza kubatwa kwemakhahydrates muura, izvo, zvakare, zvinopa kunonoka, kwakadzikama kubuda kweshuga muropa.
Inobatsira kuonda
Ongororo dzinoverengeka dzakaongorora kuti hummus inokanganisa sei uremu uye kuchengetedza. Sezvineiwo, vanhu vanodya chickpeas kana hummus nguva dzose vane 53% vashoma mukana wekufuta. Nekudaro, hazvina kujeka zvachose kana izvi mhedzisiro zvakakonzerwa neakananga zvivakwa zvechickpeas kana hummus kana nekuda kwekuti vanhu vanodya chikafu ichi vanotungamira hupenyu hune hutano muzhinji.
Zvimwe zvidzidzo zvakare zvakabatanidza kudyiwa kwepamusoro kwema legumes senge chickpeas ane huremu hwemuviri uye kunzwa kukuru kwekuguta. Hummus ine akati wandei zvinhu zvinogona kubatsira kusimudzira uremu. Pamusoro pezvo, fiber yekudya yakaratidzawo kuderedza mazinga ehomoni ghrelin. Nekudzora havi yako yekudya, fiber inogona kubatsira kuderedza kudya kwekoriori, iyo inosimudzira uremu.
Nzira yekuita chickpea hummus?
Hummus haisi chete inovaka muviri uye inonaka, asi zvakare nyore kuwedzera pakudya. Somuenzaniso, tinogona kuiparadzira pachingwa chatinoda pita kana sandwich, panzvimbo pemamwe ma<em>calorie akakwirira anopararira semayonesi kana madhirezi ane cream. Inogadzirawo dip inonaka uye peya zvakanyanya nekudya kwakakora senge celery, makarotsi, magaka, uye mhiripiri inotapira. Vanhu vazhinji vanoona izvi zvinogutsa zvido zveFrench fries.
Kunyangwe hummus inowanikwa zvakanyanya muzvitoro zvikuru, zviri nyore kwazvo kuita kumba. Iyo yese nzira inotora isingasviki maminetsi gumi uye inongoda chikafu processor.
Tichazoda:
- Chickpeas yakabikwa wega kana idzo dzatouya muchikepe
- Chipunu cheTahini
- Hafu yetiipuni yekumini
- Kuputika kwemamwe maorivhi emhandara emafuta
- Kupfapfaidza kwemuto weremoni
- Garlic upfu
- A little sweet paprika
Kugadzirira kwakapusa sekurova zvese kusvika zvave chiedza uye homogeneous cream. Tinogona kuitora mumapumburu egorosi kana nematanda emiriwo, sekutanga. Nenzira, huwandu hwechickpeas hwakaratidzwa kune iyi kamukira ndeye 200 gramu, kunyange zvichienderana nehuwandu hwekudya kana iwe uchida kuwedzera kana kuderera.
Mamwe marudzi ehummus
Iwe haugone kuita hummus chete nemachickpeas. Kune zvimwe zvikafu zvinogona kubatanidzwa zvakapfuma mumabikirwo kuti zvipe imwe inonaka uye ruvara.
Avocado hummus
Pamusoro pekuve mudiwa wechickpea, uri mudiwa weavocado here? Unofa neresipi iyi!
Kune zvigadzirwa zvekare iwe unongofanira kuwedzera avocado uye kutsiva paprika nepepuru yakasviba. Tinokuvimbisa kuti inonaka uye ruvara rwayo rwegirinhi ichaita kuti ionekwe pakarepo paunoshumira patafura.
Nungu hummus
Unofungei nezveruvara rweorenji? Kana iwe uchida kushamisa vaenzi vako kana kuita kuti kudya kwevana vako kuwedzere kunakidza, isarudzo huru yekupenda hummus nemimwe miriwo.
Iyo nhanga, mune iyi kesi, isu tinofanira kuibika muchoto tisati tazviputira pamwe nezvimwe zvese zvinoshandiswa. Ramba uchifunga kuti chikafu chine huwandu hwemvura uye kana tikachipisa, isu tichava nehummus iri mvura uye isingagare kwenguva refu nekufamba kwenguva.
Iri resipi rakakodzera revanodya miriwo uye kune vanhu vanoda kubatanidza miriwo nenyemba nenzira isiri yechinyakare. Iwe uri mumwe weavo vanoiperekedza nemakarotsi tsotso uye mhiripiri? Kana kuti unofarira kuiparadzira pamipumburu yegorosi yezvikafu?