Izinzuzo eziyi-8 zamantshontsho nokuthi ungadla kanjani (ngezindlela zokupheka)

-Delile

• Imininingwane yezempilo
• Ungayisebenzisa kanjani
• 1. Humus iresiphi
• 2. Isaladi leChickpea
• 3. Isobho leChickpea

Ichickpeas yimidumba eqhamuka eqenjini elilodwa nobhontshisi, ubhontshisi kanye nophizi futhi ingumthombo omuhle kakhulu we-calcium, insimbi, amaprotheni, imicu kanye ne-tryptophan.

Ngoba kunomsoco kakhulu, ukusetshenziswa kwezingxenye ezincane, kanye nokudla okunomsoco kunganikeza izinzuzo eziningana zezempilo, kuvimbele ukuvela kwezifo ezingamahlalakhona, njengesifo sikashukela nomdlavuza.

I-Chickpeas ingaba nezinzuzo eziningana zezempilo, njenge:

1. Isiza ukunciphisa ukumuncwa kwe-cholesterol emathunjini, ngoba icebile ngama-antioxidants, saponins kanye nemicu encibilikayo, igwema ingozi yezifo zenhliziyo nemithambo yegazi;
2. Kuqinisa amasosha omzimba, ngoba inovithamini E novithamini A, ngaphezu kokuthi icebile nge-zinc, lezi zakhi zomzimba zibalulekile ukukhulisa ukuzivikela komzimba;
3. Isiza ukugcina impilo yemisipha, ngokunotha ngamaprotheni, ukubhekwa njengenketho enhle kakhulu kulabo abangadli amaprotheni wemvelaphi yezilwane, njengoba inengxenye enkulu yama-amino acid abalulekile emzimbeni;
4. Isiza ukulwa nokudangala, ngokuqukethe i-tryptophan, i-amino acid evuselela ukukhiqizwa kwama-hormone enhlalakahle, ne-zinc, amaminerali avame ukutholakala ngamanani amancane phakathi nalesi simo;
5. Ithuthukisa ukuhamba kwamathumbu, ngoba icebile ngemicu, ethanda ukwanda kwevolumu yendle nokunyakaza kwamathumbu, kuthuthukisa ukuqunjelwa;
6. Isiza ukulawula ushukela wegazi, njengoba ihlinzeka ngemicu namaprotheni asiza ukugcina ushukela egazini ubheke;
7. Isiza ukuvimbela i-anemia, njengoba icebile nge-iron ne-folic acid, okwenza kube inketho enhle kakhulu kwabesifazane abakhulelwe.
8. Igcina amathambo namazinyo enempilo, ngoba ine-calcium, i-phosphorus ne-magnesium, okuyimicronutrients ebalulekile yokuvikela izifo ezifana ne-osteoporosis ne-osteopenia.

I-Chickpeas nayo ingavuna ukulahleka kwesisindo, ngoba inyusa umuzwa wokusutha ngenxa yokuqukethwe kwayo kwe-fiber namaprotheni.

Ngaphezu kwalokho, ingasiza futhi ekuvikeleni ezinye izinhlobo zomdlavuza, ngoba iqukethe ama-saponins, anemisebenzi ye-cytotoxic, evuselela amasosha omzimba futhi abhubhise amaseli abulalayo, kanye namanye ama-antioxidants, ukuvimbela umonakalo odalwe ama-radicals amahhala kumaseli.

Imininingwane yezempilo

Ithebula elilandelayo liqukethe imininingwane yokudla okunempilo okungu-100 g wezinkukhu eziphekiwe:

Kubalulekile ukusho ukuthi ukuze ube nazo zonke izinzuzo ezibalulwe ngenhla, ama-chickpeas kufanele afakwe ekudleni okunempilo nokulinganisela. Isabelo esinconywayo ekudleni inkomishi ye-1/2 yama-chickpeas, ikakhulukazi kubantu abafuna ukukhuluphala noma ekudleni ukuze banciphise isisindo.

Ungayisebenzisa kanjani

Ukudla ama-chickpeas, kunconywa ukuthi ucwilise amahora angaba ngu-8 kuye kwayi-12, lokhu kusiza ukunisela okusanhlamvu amanzi futhi kukwenze kuthambe, kuthathe isikhathi esincane ukupheka. Ungangeza ithisipuni elingu-1 lesoda yokubhaka ukuze usize ekwenzeni lokhu.

Ngemuva kwesikhathi lapho amantshontsho ayesemanzini, ungalungisa usoso ngezinongo ozifunayo bese ufaka amantshontsho bese ufaka amanzi aphindwe kabili. Bese upheka ukushisa okuphezulu kuze kubilise bese wehlisela emlilweni ophakathi, upheke cishe imizuzu engama-45 noma aze abe nethenda ngokuphelele.

Amachickpeas angasetshenziswa kumasobho, isitshulu, amasaladi, esikhundleni senyama ekudleni kwemifino noma ngendlela ye-humus, okuyi-puree enomunyu yale mifino.

1. Humus iresiphi

Izithako:

• Ikani elincane eli-1 lezinkukhu eziphekiwe;
• 1/2 indebe yesame unama;
• 1 ijusi kalamula;
• Ama-clove ka-garlic ayi-2 ahlutshiwe;
• 1 isipuni samafutha omnqumo;
• 1 usawoti omncane nopelepele;
• I-parsley eqoshiwe.

Imodi yokulungiselela:

Khipha uketshezi oluvela kuzinkukhu eziphekiwe bese ugeza ngamanzi. Knead okusanhlamvu kuze kube yilapho iba unamathisela bese ufaka ezinye izithako (khipha iparsley namafutha omnqumo) bese uyishaya ku-blender ize ibe nokuthungwa okuthandwayo kontathu (uma kukhulu kakhulu, engeza amanzi amancane). Faka iparsley bese ugcwala ngamafutha omnqumo ngaphambi kokuphaka.

2. Isaladi leChickpea

Izithako:

• 250 g wezinkukhu;
• Iminqumo eqoshiwe;
• Ikhukhamba eli-1 eliqoshiwe;
• Onion anyanisi oqoshiwe;
• 2 utamatisi osikiwe;
• 1 isanqante egayiwe;
• Usawoti, i-oregano, upelepele, uviniga namafutha omnqumo ukunambitha ukunambitheka.

Imodi yokulungiselela:

Hlanganisa zonke izithako kanye nenkathi njengoba ufisa.

3. Isobho leChickpea

Izithako:

• 500 g wezinkukhu eziphekwe kusengaphambili;
• 1/2 pepper pepper;
• 1 i-clove kagalikhi;
• 1 anyanisi ophakathi;
• I-1 sprig ye-coriander eqoshiwe;
• Amazambane nesanqante anqunywe ngamacube;
• Ingcosana kasawoti kanye nopelepele ukunambitha;
• 1 isipuni samafutha omnqumo;
• Ilitha elilodwa lamanzi.

Imodi yokulungiselela:

Sika i-garlic clove, upelepele no-anyanisi bese uyithosa emafutheni omnqumo. Bese ufaka amanzi, amazambane, izaqathe namantshontsho bese upheka phezu komlilo ophakathi kuze kube yilapho amazambane kanye nezaqathe sezithambile. Bese ufaka usawoti kanye nopelepele ukunambitha bese ufaka i-coriander entsha eqoshiwe.