Kunabantu abangakuthandi ukudla uphizi esitsheni noma kumasaladi, bayaluzonda lolo hlobo lwendumba noma singaqondi. Ngalolu hlobo lwezidalwa zemvelo ehlukile nakubathandi be-chickpea, sizokufundisa ukuthi ungayenza kanjani i-chickpea hummus yakho yasekhaya.
I-Hummus isiqalile ukwaziwa lapho sibona inguqulo yayo elungisiwe ezitolo ezinkulu. Okuhle ukuthi sizenzele thina ukuze sazi ukuthi yikuphi ukudla esikudlayo futhi sigweme amakhemikhali asebenza njengezilondolozi. I-Hummus ilula ukwenza futhi emizuzwini emihlanu nje sizobe isilungile.
Inani lokudla okunempilo
Singazizwa kahle ngokudla i-hummus, njengoba iqukethe izinhlobonhlobo zamavithamini namaminerali. Ingxenye ye-100-gram ye-hummus inikeza:
- Amandla: 166 kilojoule
- Amafutha: 9,6 amagremu
- Amaprotheni: 7,9 amagremu
- Ama-carbohydrate: 14,3 amagremu
- Fibre: 6,0 amagremu
I-Hummus iwumthombo omuhle kakhulu weprotheyini esekelwe ezitshalweni, ihlinzeka ngamagremu angu-7,9 ngokukhonza ngakunye. Futhi inothile nge-manganese, ithusi, i-folate, i-magnesium, i-phosphorus, insimbi, i-zinc, i-thiamine, i-vitamin B6, i-potassium. Lokhu kwenza kube inketho enhle kubantu abadla imifino noma i-vegan. Ukudla amaprotheni anele kubalulekile ekukhuleni okuhle, ukululama, nokusebenza komzimba kwamasosha omzimba.
Ukwengeza, i-hummus ihlanganisa i-iron, i-folate, i-phosphorus, namavithamini B, konke okubalulekile kubantu abadla imifino kanye nemifino, njengoba bengase bangatholi okwanele ekudleni kwabo.
Imiphumela emzimbeni
I-Chickpea hummus inikeza izinzuzo eziningi nemiphumela emihle empilweni.
Yehlisa ukuvuvukala
Ukuvuvukala kuyindlela yomzimba yokuzivikela ezifweni, ezifweni, noma ekulimaleni. Nokho, ngezinye izikhathi ukuvuvukala kungase kuqhubeke isikhathi eside kunesidingo. Lokhu kubizwa ngokuthi ukuvuvukala okungapheli, futhi kuye kwahlotshaniswa nezinkinga eziningi zempilo ezingathi sína.
I-Hummus igcwele izithako ezinempilo ezingasiza ukulwa nokuvuvukala okungapheli. Amafutha omnqumo angomunye wawo. Icebile kuma-antioxidants anamandla anezinzuzo zokulwa nokuvuvukala. Ngokukhethekile, uwoyela we-olive omsulwa uqukethe i-oleocanthal e-antioxidant, okukholakala ukuthi inezindawo zokulwa nokuvuvukala ezifana nalezo zemithi elwa nokuvuvukala.
Ngokufanayo, imbewu yesesame, eyakha i-tahini, ingasiza ekunciphiseni izimpawu zokuvuvukala emzimbeni, eziphakeme ezimweni ezivuvukalayo njenge-arthritis.
Ithuthukisa ukugaya
I-Hummus ingumthombo omkhulu we-fiber yokudla, engathuthukisa impilo yokugaya ukudla. Inikeza amagremu angu-6 efayibha yokudla ngamagremu ayi-100, alingana no-24% wezincomo zansuku zonke zefayibha kwabesifazane kanye no-16% kwabesilisa. Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu, i-hummus ingasisiza ukuthi sihlale sijwayelekile lapho sivakashela isevisi. Lokhu kungenxa yokuthi i-fiber yokudla isiza ukuthambisa futhi iqoqe indle yakho ukuze kube lula ukudlula.
Ukwengeza, i-fiber yokudla nayo isiza ukondla amagciwane anempilo ahlala emathunjini. Amagciwane e-gut angaguqula enye i-fiber ku-hummus ibe i-short-chain fatty acid butyrate. Le acid enamafutha isiza ukondla amaseli ekholoni futhi inezinzuzo eziningi ezihlaba umxhwele.
inkomba ye-glycemic ephansi
Le recipe inezakhiwo eziningana ezingasiza ukulawula amazinga kashukela egazini. Okokuqala, i-hummus yenziwa ngokuyinhloko kusuka ku-chickpeas, anenkomba ephansi ye-glycemic. Inkomba ye-glycemic yisikali esikala amandla okudla okukhulisa ushukela wegazi.
Ukudla okune-GI ephezulu kugaywa ngokushesha bese kudonswa, okubangela ukukhuphuka nokwehla kwamazinga kashukela egazini. Ngokuphambene, ukudla okunenkomba ephansi ye-glycemic kugayeka kancane bese kudonswa, okubangela ukukhuphuka okuhamba kancane, okunokulinganisela okukhuphuka kanye nokwehla kwamazinga kashukela egazini.
Futhi ingumthombo omkhulu we-fiber encibilikayo namafutha anempilo. Ama-chickpeas anothe ngamaprotheni, isitashi esingazweli, nama-antinutrients, abambezela ukugaya kwama-carbohydrate. Amafutha aphinde asize ekubambezeleni ukumuncwa kwama-carbohydrate emathunjini, okuthi, nawo, anikeze ukudedelwa kancane kancane koshukela egazini.
Usizo lokulahlekelwa isisindo
Ucwaningo oluningana luye lwahlola ukuthi i-hummus ithinta kanjani ukulahlekelwa isisindo nokugcinwa. Kuyathakazelisa ukuthi abantu abadla ama-chickpeas noma i-hummus njalo banamathuba angama-53% okukhuluphala ngokweqile. Kodwa-ke, akucaci ngokuphelele ukuthi le miphumela yayingenxa yezakhiwo ezithile ze-chickpeas noma i-hummus noma ngenxa nje yokuthi abantu abadla lokhu kudla bahola indlela yokuphila enempilo ngokujwayelekile.
Olunye ucwaningo luphinde lwaxhumanisa ukudla okuphezulu kwemifino efana ne-chickpeas enesisindo somzimba esiphansi kanye nomuzwa omkhulu wokusutha. I-Hummus inezici eziningana ezingasiza ekukhuthazeni ukulahlekelwa isisindo. Ukwengeza, i-fiber yokudla iye yaboniswa ukunciphisa amazinga e-ghrelin ye-hormone yendlala. Ngokunciphisa isifiso sakho sokudla, i-fiber ingasiza ekunciphiseni ukudla okudlayo, okukhuthaza ukuncipha kwesisindo.
Indlela yokwenza i-chickpea hummus?
I-Hummus ayigcini nje ngokunomsoco futhi esihlwabusayo, kodwa futhi kulula ukuyengeza ekudleni. Isibonelo, singasakaza kusinkwa sethu esiyintandokazi se-pita noma isangweji, esikhundleni sokusakazwa kwekhalori ephezulu njengemayonnaise noma okokugqoka okunokhilimu. Iphinde yenza idiphu enambitheka futhi ibhangqwe kahle ngokudla okucolisekileyo njengesilimo esidliwayo esinamagatsha anamanzi, izaqathe, ukhukhamba, nopelepele omnandi. Abantu abaningi bathola lokhu kwanelisa izifiso zama-French fries.
Nakuba i-hummus itholakala kabanzi ezitolo ezinkulu, kulula kakhulu ukwenza ekhaya. Yonke inqubo ithatha imizuzu engaphansi kweyi-10 futhi idinga kuphela iphrosesa yokudla.
Sizodinga:
- Ama-chickpeas aphekwe uwena noma lawo asevele efika ngesikebhe
- I-spoonful ye-Tahini
- Ingxenye yethisipuni likhumini
- Ukuchaphazeleka kwamafutha omnqumo ayintombi nto
- Ukuchaphaza kwejusi kalamula
- Impuphu kagalikhi
- I-paprika encane emnandi
Ukulungiswa kulula njengokushaya yonke into kuze kube ukhilimu okhanyayo futhi olinganayo. Singayithatha ibe yimiqulu kakolweni noma ngezinti zemifino, njengesiqalo. Ngendlela, inani lama-chickpeas elikhonjiswe kule recipe lingamagremu angu-200, nakuba kuzoxhomeka ngenani lama-diners uma udinga ukwandisa noma ukunciphisa.
Ezinye izinhlobo ze-hummus
Awukwazi ukwenza i-hummus kuphela ngama-chickpeas. Kukhona okunye ukudla okungahlanganiswa ngokucebile ekuphekeni ukuze kunikeze enye ukunambitheka nombala.
Ukotapeya hummus
Ngaphezu kokuba ngumthandi wamachickpea, ingabe ungumuntu othanda ukwatapheya? Uzofa nale recipe!
Ezingxenyeni zangaphambilini kuzodingeka wengeze i-avocado kuphela futhi ubeke esikhundleni se-paprika nge-pepper emnyama. Siyakuqinisekisa ukuthi imnandi futhi umbala wayo oluhlaza uzoyenza igqame ngokushesha nje uma uyiphakela etafuleni.
I-hummus yamathanga
Ucabangani ngombala osawolintshi? Uma ufuna ukumangaza izivakashi zakho noma wenze ukudla kwezingane zakho kube mnandi kakhulu, kuyinketho enhle ukufaka umbala we-hummus neminye imifino.
Ithanga, kulokhu, kufanele silipheke kuhhavini ngaphambi kokulihlanganisa nezinye izithako. Khumbula ukuthi iwukudla okunamanzi amaningi futhi uma siyishisa, sizoba ne-hummus ewuketshezi futhi engahlali isikhathi eside ngokuhamba kwesikhathi.
Kuyiresiphi ekahle yabantu abadla imifino kanye nabantu abafuna ukuhlanganisa imifino nemidumba ngendlela engajwayelekile. Ingabe ungomunye walabo abawuphelezela ngezinti ze-carrot nopelepele? Noma ukhetha ukuyisakaza kumaroli kakolweni ukuze uthole ukudla okulula?