Yidla ama-chickpeas ukusiza ukukhula kwemisipha

Ipuleti elinophizi

Sesikujwayele ukudla imidumba, kodwa asikuniki ukubaluleka okufanele kube nakho. Leli qembu lokudla kufanele libe khona ekudleni kwethu kwamasonto onke okungenani izikhathi ezi-3, kanti amanye amasonto aliveli ngisho emapuletini ethu. Sizobona ukuthi abaluleke kangakanani ama-chickpeas, ukuthi asilethela ini nokuthi yiziphi izinzuzo esizithola ngokuwafaka masonto onke ekudleni kwethu.

Ama-chickpeas ayingxenye ye-legumes, njengobhontshisi, ubhontshisi, ubhontshisi obanzi, udali, ubhontshisi, uphizi, njll. Sekungamakhulu eminyaka zikhona, eqinisweni, kunobufakazi kusukela ekhulwini lesi-7 futhi kakhulu ngaphambili lapho chickpeas kwakuphakelwa isobho nje like udali.

Namuhla ama-chickpeas ayimifino ehlukahlukene kakhulu, futhi kuwo wonke lo mbhalo sizoqonda ukuthi kungani sisho lokho, njengoba ingadliwa ngezindlela eziyinkulungwane ezahlukene. Sizokwazi futhi umthamo wamasonto onke, izinzuzo ezisilethela zona futhi uma ukudla amachickpeas kunemiphumela emibi.

Amanani wokudla okunempilo

Ama-chickpeas anothe kakhulu ngemisoco, nakuba engewona ama-legumes aphelele. Noma kunjalo, kulula ukwazi ukuthi banikela ngani emzimbeni wethu, ukwazi ukuthi babaluleke kangakanani ekudleni kwethu kwamasonto onke.

Sizohlaziya amagremu ayi-100 kaphizi ophekiwe, ngoba kuyiqiniso kakhulu ukwazi lawa magugu kunamanani okudla okunempilo kaphizi oluhlaza. Kuwo wonke amagremu ayi-100 esinawo 120 amakhalori, 56,48 amagremu ama-carbohydrate, 28,80 amagremu amaprotheni, 26 amagremu amafutha, 4,10 amagremu of fibre kanye 71% alawo 100 amagremu amanzi.

Le legume inikeza amavithamini namaminerali, futhi yizo esizozikhomba ngezansi, njengoba ziwulwazi olubalulekile ukuze ulungiselele imenyu yamasonto onke.

Sine amavithamini A, B1, B2, B3, B6. B9 futhi E. Ngokwengxenye yayo, amaminerali anikezwa yilawa magremu ayi-100: i-calcium, i-phosphorus, i-zinc, i-potassium, insimbi ne-magnesium.

I-Hummus chickpea

Umthamo kanye nendlela yokudla ama-chickpeas

Ngokusho kochwepheshe, kunconywa ukudla phakathi kuka-60 no-100 amagremu ama-chickpeas izikhathi ezi-3 ngesonto. Uma kwenzeka siyixuba nenye imidumba efana nodali, ubhontshisi, ubhontshisi obanzi, njll. amanani kufanele ancishiswe, okungukuthi, uma kukhona imifino emi-2 kuphela enemifino, khona-ke singenza ama-50-50. Singakwazi futhi ukubeka okungaphezulu kokukodwa kunomunye, kodwa uma kunemifino eminingana, iphesenti kufanele lincishiswe, ngoba lingaba i-fiber eningi futhi umuzwa wokusutha uzoba phezulu kangangokuthi ngeke siqede isidlo.

Le legume ingadliwa ngendlela ye-sauce, futhi sibhekisela ku-hummus edumile, ingenziwa futhi ibe ufulawa nenhlama, kumasaladi, kusitshulu nesitshulu ngenyama nenhlanzi, ukugcwalisa, ukuhluma, ukuthosiwe, echotshoziwe ngemfoloko bese kusakazwa isinkwa esine-paprika kanye nelethisi namahlumela katamatisi, ama-vegan nama-vegetarian burgers, amaqanda aphekiwe ngemifino, ngokhilimu, njll.

Izinzuzo

Ukwazi izimiso zokudla okunomsoco walo mdumba, manje sesizobona ukuthi yini esiyitholayo lapho sidla ama-chickpeas. Kufanele kushiwo ukuthi akukhona ukudla okunamandla noma okuthile okuyisimangaliso, kodwa uma sisethula ekudleni okuhlukahlukene nokunempilo, singathola izinzuzo ezithile zesikhathi eside.

Imisipha namathambo aqinile

I-chickpea isitshalo se-legume iqukethe 43 mg we-calcium ngamagremu angu-100 womkhiqizo, lokhu kunenzuzo kakhulu emathanjeni nasemisipha yethu. Kodwa masikhumbule ukuthi i-calcium ngokwayo ayimuncwe, kodwa idinga usizo oluyigugu lwe-vitamin D. Ama-chickpeas awanayo le vitamin, ngakho-ke kuzodingeka uyibheke kokunye ukudla, ngakho-ke ukubaluleka kokwenza izitsha ezihlukahlukene.

Akhona amanye amaminerali afana nensimbi, i-phosphorus, i-zinc, i-magnesium nethusi nawo abalulekile empilweni enhle yamathambo nemisipha yethu.

Siza ukunciphisa umzimba

Lesi sici se-legume sine-fiber enhle, esiza uhlelo lokugaya ngokulawula ukuhamba kwamathumbu. le fibre efanayo isisiza ukuhlanza umzimba, amazinga kashukela aphansi, ikhulula uketshezi nobuthi, isinika ukusutha futhi isivimbela ekudleni phakathi kokudla, njll.

Ngaphezu kwalokho, i-fiber iphinde inciphise ukuvuvukala kwesisu futhi lapho ifika emathunjini isiza umzimba ukuthi uhlanganise zonke izakhi ngendlela efanele. Ukuhamba kakhulu nge-fiber kudala ukubola futhi kungaholela esihudo.

Isaladi nama-chickpeas

folic acid izingane

I-folic acid noma i-vitamin B9, iyivithamini ebaluleke kakhulu, ikakhulukazi ngesikhathi sokukhulelwa. 100 amagremu of chickpeas okuphekiwe hlinzeka nge-64 micrograms, inani elamukelekayo. Futhi ziwukudla okubaluleke kakhulu ekuthuthukisweni kwezingane, kokubili esicini somzimba nesezemidlalo, kanye nasohlangothini lwengqondo.

Ama-chickpeas angangezwa ekudleni kwezingane kusukela ezinyangeni ezingu-6 noma kusukela ezinyangeni ezingu-8 uma kwenzeka ukungabaza ngenxa yokungabekezelelani nokungezwani komzimba.

Banikeza ama-antioxidants

I-Vitamin E iyi-antioxidant ebaluleke kakhulu esisiza ukuvikela amaseli kuwo wonke umzimba wethu emonakalweni obangelwa ama-radicals mahhala. Uma sithi wonke amaseli angena aze afike kuma-neurons. Singawuvikela futhi siwunciphise lo monakalo, usigcina kancane ekuhluphekeni izinkinga ezithile zempilo njenge-Alzheimer's, ukuguga kwesikhumba noma ukuguqulwa kwe-cell DNA okubangela umdlavuza, phakathi kwabanye.

Kubalulekile ukudla ukudla okunothe ngovithamini E, futhi sesiyazi kakade ukuthi le legume, ngakho-ke kufanele siqale ukuyifaka ekudleni kwethu kwamasonto onke.

Ubani ongakwazi ukuwadla?

Njengazo zonke izinhlobo zokudla, le legume nayo ine-contraindication. Ukudla ama-chickpeas akunazo izingozi, ingasaphathwa eyalabo abane-hyperthyroidism, amazinga aphezulu e-uric acid, noma labo abathambekele eku ukubamba umoya, amagesi, njll.

Yebo kunqatshelwe ukusetshenziswa okungahluziwe, uma kubhekwa izinga eliphezulu lobuthi, okungenani, kufanele kudliwe amahlumela kuphela, kodwa ungalokothi udle ama-chickpeas aluhlaza. Kwenzeka okufanayo nangeminye imidumba.

Endabeni ye-allergies, kufanele uqaphele kakhulu, ngaphandle uma kuthengwa ngobuningi. Uma zicutshungulwe ezimbonini, kufanele ufunde ilebula kahle futhi uthi ayinayo i-gluten kanye neminonjana yokunye okusanhlamvu.

Uma sine i-gastroenteritis, ukusetshenziswa kwama-chickpeas akunconywa, ngoba i-fiber yayo izoba sibi kakhulu isimo, icela ukuba nokuphelelwa amandla kwamanzi okunamandla.

Uma sihlushwa izifo zamathumbu, akuwona umqondo omuhle ukuthi sidle le legume, kungakhathaliseki ukuthi i-colon ecasulayo, i-colitis, Isifo sikaCrohn noma ukuthi sikwi-FODMAP ephansi yokudla.


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