Izinzuzo eziyi-9 zeChickpea Flour (Nokuthi Ungayenza Kanjani)

-Delile

• 1. Ucebile ngamavithamini namaminerali
• 2. Kunganciphisa ukwakheka kwamakhemikhali ayingozi ekudleni okusetshenzisiwe
• 3. Unama-calories ambalwa kunofulawa ojwayelekile
• 4. Kungaba ukugcwaliswa okungaphezulu kukafulawa kakolweni
• 5. Kuthinta ushukela wegazi ngaphansi kukafulawa kakolweni
• 6. Igcwele fibre
• 7. Amaprotheni aphezulu kunezinye izimpuphu
• 8. Isikhundla esikhulu sefulawa kakolweni
• 9. Kulula ukwenza ekhaya
• Okubalulekile

Ufulawa weChickpea, owaziwa nangokuthi i-gram, i-besan, noma ufulawa kabhontshisi we-garbanzo, ubulokhu uyisisekelo sokupheka kwamaNdiya amakhulu eminyaka.

I-Chickpeas yimidumba eguquguqukayo enokunambitheka okuncane, i-nutty, kanye nofulawa we-chickpea ngokuvamile wenziwa ngokuhlukahluka okubizwa nge-Bengal gram.

Le mpuphu, ongayenza kalula ekhaya, isanda kukhula ukuthandwa emhlabeni wonke njengenye indlela engenalo i-gluten kufulawa kakolweni.

Nazi izinzuzo eziyi-9 zikafulawa we-chickpea.

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

1. Ucebile ngamavithamini namaminerali

Ufulawa weChickpea ulayishwe izakhamzimba ezibalulekile.

Inkomishi eyodwa (92 amagremu) kafulawa we-chickpea iqukethe ():

• Amakholori: 356
• Amaprotheni: 20 amagremu
• Amafutha: 6 amagremu
• AmaCarbs: 53 amagremu
• Umucu: 10 amagremu
• Thiamine: Ama-30% we-Reference Daily Intake (i-RDI)
• Umlingiswa: U-101% we-RDI
• Insimbi: Ama-25% we-RDI
• I-Phosphorus: 29% we-RDI
• Magnesium: Ama-38% we-RDI
• Yethusi: U-42% we-RDI
• I-Manganese: Ama-74% we-RDI

Inkomishi eyodwa (amagremu angama-92) kafulawa we-chickpea upakisha ubucayi obuncane kunalokho okudingayo ngosuku. Le vithamini ibamba iqhaza elibalulekile ekuvikeleni ukukhubazeka komgogodla ngesikhathi sokukhulelwa ().

Kokunye ukuhlola okubhekwe kwabesifazane abangaphezu kwe-16,000, izingane ezizalwe ngabesifazane ezidle ufulawa oqiniswe nge-folate eyengeziwe namanye amavithamini zinokukhubazeka komgogodla okuncane okungama-68% kunalabo abazalelwa ababambiqhaza abadla ufulawa ocacile ().

Abesifazane abasebenzisa ufulawa obiyelweyo babenamazinga aphezulu e-folate egazi angama-26% kuneqembu elilawulayo ().

Ufulawa weChickpea ngokwemvelo uqukethe cishe kabili ifolothi njengenani elilinganayo nefulawa kakolweni oqinisiwe ().

Futhi, ingumthombo omuhle kakhulu wamaminerali amaningana, kufaka phakathi i-iron, i-magnesium, i-phosphorus, ithusi, ne-manganese.

Isifinyezo Ufulawa weChickpea ugcwele amavithamini namaminerali, kanti inkomishi eyodwa (92 amagremu) inikezela ngo-101% we-RDI ngefolate nangaphezulu kwekota yezidingo zakho zansuku zonke zezinye izakhi zomzimba.

2. Kunganciphisa ukwakheka kwamakhemikhali ayingozi ekudleni okusetshenzisiwe

Amachickpeas aqukethe ama-antioxidants awusizo abizwa ngama-polyphenols ().

Ama-antioxidants ayizinhlanganisela ezilwa nama-molecule angazinzile abizwa ngama-radicals amahhala emzimbeni wakho, okucatshangwa ukuthi anikela ekwakhiweni kwezifo ezahlukahlukene ().

Ama-polyphenols ezitshalo aboniswe ngokukhethekile ukuthi anciphisa ama-radicals mahhala ekudleni futhi ahlehlise omunye umonakalo abangawenza emzimbeni wakho ().

Ngaphezu kwalokho, kufundwa i-chickpea ngekhono layo lokunciphisa okuqukethwe kwe-acrylamide yokudla okusetshenzisiwe.

I-Acrylamide ingumkhiqizo ongazinzile wokulungiswa kokudla. Ingatholakala emazingeni aphezulu kokudla okulula okufulawa namazambane ().

Kuyinto engabangela umdlavuza futhi ixhunyaniswe nezinkinga zokukhiqiza, ukusebenza kwe-nerve kanye nemisipha, kanye ne-enzyme nomsebenzi we-hormone ().

Kwesinye isifundo kuqhathaniswa izinhlobo eziningana zikafulawa, ufulawa we-chickpea wakhiqiza elinye lamanani aphansi kakhulu e-acrylamide lapho kushubile ().

Abaphenyi baphinde bathola ukuthi ukusebenzisa i-chickpea batter kuma-chips amazambane kunciphise ukwakheka kwe-acrylamide, uma kuqhathaniswa namazambane amazambane ayelashwe ngama-antioxidants avela ku-oregano ne-cranberry (9).

Ekugcineni, olunye ucwaningo luthi amakhukhi wesinkwa esifushane enziwe ngenhlanganisela kakolweni nofulawa we-chickpea abene-acrylamide engama-86% kunamakhukhi afanayo enziwe ngofulawa kakolweni kuphela (10).

Isifinyezo Amachickpeas aqukethe ama-antioxidants futhi angasiza ekulweni nama-radicals wamahhala. Ukusebenzisa ufulawa we-chickpea ekudleni okusetshenzisiwe kubonakala kunciphisa okuqukethwe kwawo kwe-acrylamide eyingozi.

3. Unama-calories ambalwa kunofulawa ojwayelekile

Ufulawa weChickpea uyindlela enhle ehlukile kufulawa kakolweni uma uzama ukunciphisa ukudla kwakho kwekhalori.

Uma kuqhathaniswa nokuhanjiswa okufanayo kofulawa ocolekileyo kakolweni, inkomishi eyodwa (92 amagremu) kafulawa we-chickpea unama-khalori angaba ngu-25% ambalwa. Lokhu kusho ukuthi amandla amancane aminyene ().

Ubukhulu bamandla nosayizi wengxenye sekufundwe kakhulu ngendima yabo ekuphathweni kwesisindo.

Abaphenyi bakholelwa ukuthi ukugcina osayizi bezabelo obajwayele ngenkathi ukhetha ukudla okunama-khalori ambalwa kuyisu elisebenza kangcono lokwehlisa isisindo kunokumane udle kancane (,).

Esontweni lama-12, isifundo esingahleliwe kubantu abadala abangama-44 abakhuluphele ngokweqile, ababambiqhaza abayalelwe ukuthi badle ukudla okunama-khalori aphansi kakhulu balahlekelwe ngamakhilogremu angu-4-8 (1.8-3.6 kg) ngaphezu kwalabo abanikezwa iziyalezo eziyinkimbinkimbi zokudla ().

Ngakho-ke, ukufaka ufulawa kakolweni ngofulawa we-chickpea kungakusiza ukuthi usike amakhalori ngaphandle kokushintsha ubukhulu besabelo sakho.

Isifinyezo Ufulawa weChickpea unama-khalori ambalwa ngama-25% kunofulawa omhlophe, okwenza ungabi namandla kakhulu. Ukudla ukudla okunekhalori eliphansi kakhulu kungakusiza ukuthi unciphise ukungena kwekhalori ngenkathi udla osayizi bezingxenye ozijwayele.

4. Kungaba ukugcwaliswa okungaphezulu kukafulawa kakolweni

Abaphenyi baye bathi amashumi eminyaka ukuthi imidumba, kufaka phakathi ama-chickpeas kanye ne-lentils, inciphisa indlala.

Ukubuyekezwa kwezifundo zika-2014 kuqaphele ukuthi kufaka phakathi imidumba ekudleni kukhulise imizwa yokugcwala ngemuva kokudla ngama-31%. ().

Ngaphezu kwalokho, ufulawa we-chickpea uqobo unganciphisa indlala. Yize kungezona zonke izifundo ezivumayo, ezinye zithole ubudlelwane phakathi kokudla ufulawa we-chickpea nemizwa ekhulayo yokugcwala (,,,).

Enye indlela ufulawa we-chickpea onganciphisa indlala ngokulawula i-hormone ye-ghrelin yokulamba. Kucatshangwa ukuthi amazinga we-ghrelin engezansi akhuthaza imizwa yokugcwala.

Ocwaningweni lokucwaninga olwenziwe kwabesifazane abangu-16, labo abadle ikhekhe elenziwe ngo-70% kafulawa omhlophe no-30% we-chickpea ufulawa babenamazinga aphansi e-ghrelin kunababambiqhaza ababedla ikhekhe elenziwe ngofulawa omhlophe ongu-100% ().

Kodwa-ke, kudingeka olunye ucwaningo ukuqonda ngokugcwele imiphumela yefulawa le-chickpea ekudleni nakumahomoni endlala.

Isifinyezo Ufulawa weChickpea unganciphisa indlala ngokulawula i-hormone yendlala ghrelin. Noma kunjalo, kudingeka olunye ucwaningo ukuhlola lo mphumela.

5. Kuthinta ushukela wegazi ngaphansi kukafulawa kakolweni

Ufulawa weChickpea ucishe ube uhhafu wama-carbs kafulawa omhlophe futhi ngaleyo ndlela ungathinta ushukela wegazi ngokuhlukile ().

I-Glycemic Index (GI) iyisilinganiso sokuthi ukudla kwehla ngokushesha kanjani kube ushukela ongashukela ushukela wegazi lakho.

I-Glucose, ushukela umzimba wakho okhetha ukuwusebenzisa ukuthola amandla, une-GI engu-100, okusho ukuthi inyusa ushukela egazini lakho ngokushesha okukhulu. Ufulawa omhlophe une-GI ecishe ibe ngama-70 ().

Ichickpeas ine-GI engu-6, kanti ukudla okulula okwenziwe ngofulawa we-chickpea kucatshangwa ukuthi kune-GI yama-28-35. Ukudla okuphansi kwe-GI okuzoba nomthelela kancane kancane kushukela wegazi kunofulawa omhlophe (,).

Izifundo ezimbili zokubuka kubantu abangama-23 zihlangene zathola ukuthi ukudla ukudla okwenziwe ngofulawa we-chickpea kugcina amazinga kashukela egazini ephansi kunokudla ukudla okwenziwe ngofulawa omhlophe noma okolweni ogcwele (,).

Ucwaningo olufanayo kwabesifazane abayi-12 abanempilo lubonile ukuthi isinkwa sikakolweni wonke esenziwe ngofulawa wamachipspea angama-25-35% sithinte ushukela wegazi ngaphansi kakhulu kwesinkwa esimhlophe no-100% wesinkwa sikakolweni ophelele ().

Kodwa-ke, kudingeka izifundo ezengeziwe nezinkudlwana ukuphenya ubudlelwano phakathi kofulawa wamantshontsho noshukela wegazi.

Isifinyezo Ufulawa weChickpea wukudla okuphansi kwe-GI okunomthelela kancane kushukela wegazi. Kwezinye izifundo ezincane, ukudla ukudla okwenziwe ngofulawa we-chickpea kuholele ekwehliseni ushukela wegazi, uma kuqhathaniswa nemikhiqizo eyenziwe ngofulawa kakolweni. Noma kunjalo, kudingeka olunye ucwaningo.

6. Igcwele fibre

Ufulawa weChickpea ugcwele i-fiber, ngoba ama-chickpeas ngokwawo aphezulu ngokwemvelo kulesi sithako.

Inkomishi eyodwa (92 amagremu) kafulawa we-chickpea inikeza cishe ama-gramu ayi-10 we-fiber - okuphindwe kathathu inani le-fiber kufulawa omhlophe ().

I-Fiber inikeza izinzuzo eziningi zezempilo, futhi i-chickpea fiber, ikakhulukazi, ihlotshaniswe namazinga akhuluphele egazi.

Esifundweni samasonto angu-12 kubantu abadala abangama-45, kudla amathini amane ama-10.5-ounce (300-gram) ama-chickpeas ngesonto ngaphandle kokwenza ezinye izinguquko zokudla kunciphise amazinga e-cholesterol aphelele ngo-15.8 mg / dl. Umphumela kungenzeka ubhekiswe kokuqukethwe kwe-fiber yamantshontsho ().

Ucwaningo olufanayo kubantu abadala abangama-47 luthole ukuthi ukudla ama-chickpeas amasonto ama-5 kunciphise i-cholesterol ephelele ngo-3.9% kanye ne-LDL (bad) cholesterol ngo-4.6%, uma kuqhathaniswa nokudla ukolweni ().

I-Chickpeas iqukethe nohlobo lwefayibha ebizwa nge-starch engazweli. Eqinisweni, ocwaningweni oluhlola okuqukethwe kwesitashi esimelana nokudla okuningana, amantshontsho athosiwe abekwe emazingeni amabili aphezulu ehambisana nobhanana ongakavuthwa ().

Ucwaningo lukhombisa ukuthi ama-chickpeas angahlanganiswa nesitashi esingamelana no-30% kuye ngokuthi sicutshungulwa kanjani. Ukuhlaziywa okunye kwathola ukuthi ufulawa we-chickpea owenziwe ngama-chickpeas asephekiwe wawuqukethe isitashi esimelana no-4.4% (,).

Isitashi esimelana nokukhubazeka asihlali phansi kuze kube sifinyelela emathunjini akho amakhulu, lapho sisebenza khona njengomthombo wokudla wamagciwane akho anesisu anempilo. Kuxhunyaniswe nengozi encishisiwe yezimo eziningana, kufaka phakathi isifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, nomdlavuza wekoloni (,).

Isifinyezo Ufulawa weChickpea uphezulu ku-fiber, okungasiza ukuthuthukisa amazinga egazi egazini. Futhi iqukethe uhlobo lwefayibha olubizwa ngokuthi i-resistant starch, elixhunyaniswe nezinzuzo eziningana zezempilo.

7. Amaprotheni aphezulu kunezinye izimpuphu

Ufulawa weChickpea uphakeme kakhulu kunamaprotheni kunezinye izimpuphu, kufaka phakathi ufulawa omhlophe nokawo wonke.

Inkomishi engu-1 (92-gram) efulawa we-chickpea inikeza ama-gramu angama-20 wamaprotheni, uma kuqhathaniswa nama-gramu ayi-13 kufulawa omhlophe nama-gramu ayi-16 kufulawa kakolweni ophelele ().

Umzimba wakho udinga amaprotheni ukwakha imisipha futhi ululame ekulimaleni nasekuguleni. Iphinde ibambe iqhaza elibalulekile ekuphathweni kwesisindo.

Ukudla okunamaprotheni amaningi kukugcina ugcwele isikhathi eside, futhi umzimba wakho kufanele ushise amakhalori amaningi ukugaya lokhu kudla ().

Ngaphezu kwalokho, ngenxa yendima yayo ekukhuleni kwemisipha, ukudla amaprotheni anele kuzokusiza ukuthi ugcine isisindo somzimba esinciphile, okubaluleke kakhulu uma ulahlekelwa isisindo ().

Ngaphezu kwalokho, ama-chickpeas angumthombo omuhle kakhulu wamaprotheni kubantu abadla imifino kanye nama-vegans, njengoba aqukethe ama-amino acid ayi-8 kwangu-9 abalulekile, izingxenye zokwakheka kwamaprotheni okufanele zivele ekudleni kwakho ().

Okusele, i-methionine, kungatholakala ngobuningi kokunye ukudla kwezitshalo njengamabhontshisi wezingane ().

Isifinyezo Ufulawa weChickpea uphakeme kakhulu kunamaprotheni kunofulawa kakolweni, ongasiza ekwehliseni indlala futhi wandise inani lamakhalori owashisayo. I-Chickpeas iwumthombo ofanele wamaprotheni kubantu abadla inyama, njengoba ihlinzeka cishe wonke ama-amino acid abalulekile.

8. Isikhundla esikhulu sefulawa kakolweni

Ufulawa weChickpea uyisikhundla esihle kakhulu sefulawa kakolweni.

Inephrofayli engcono yezakhamzimba kunofulawa ocwengileko, njengoba inikela ngamavithamini amaningi, amaminerali, ifayibha, namaprotheni kepha ama-calories nama-carbs ambalwa.

Ngoba ayiqukethe ukolweni, ibuye ilungele abantu abanesifo se-celiac, ukungabekezelelani kwe-gluten, noma ukungezwani nokolweni. Noma kunjalo, uma ukhathazekile ngokungcoliswa okuphambene, funa izinhlobo eziqinisekisiwe ezingenayo i-gluten.

Ngaphezu kwalokho, iziphatha ngokufana nefulawa elicwengiweyo ekudleni okuthosiwe futhi okubhakiwe.

Ungufulawa ominyene othe ukulingisa isenzo se-gluten kufulawa kakolweni lapho uphekwe ngokunezela isakhiwo nokuhlafuna (34).

Emzameni wokwenza isinkwa esisha esingenayo i-gluten, abacwaningi bathola ukuthi inhlanganisela yezingxenye ezintathu zikafulawa we-chickpea nengxenye eyodwa yamazambane noma isitashi se-cassava yayifanele. Noma kunjalo, ukusebenzisa ufulawa we-chickpea kuphela kukhiqize umkhiqizo owamukelekayo futhi ().

Futhi, ukufaka u-30% kuphela kafulawa kakolweni kuresiphi yekhukhi ngofulawa we-chickpea kukhulise okuqukethwe okunomsoco namaprotheni kumakhukhi ngenkathi kugcinwa ukunambitheka okuhle nokubukeka ().

Isifinyezo Ufulawa weChickpea uthatha indawo enkulu kafulawa kakolweni, njengoba usebenza ngokufanayo ngesikhathi sokupheka. Kuyindlela enhle kakhulu kubantu abanesifo se-celiac, ukungabekezelelani kwe-gluten, noma ukungezwani nokolweni.

9. Kulula ukwenza ekhaya

Ungenza kalula ufulawa we-chickpea ekhaya. Konke okudingayo ama-chickpeas omisiwe, ishidi lekhukhi, iprosesa yokudla, ne-sifter.

Nakhu ukuthi ungenza kanjani ufulawa wakho we-chickpea:

1. Uma ufuna ufulawa we-chickpea othosiwe, beka ama-chickpeas omisiwe kushidi lekhukhi bese uwagcoba kuhhavini cishe imizuzu eyi-10 ku-350 ° F (175 ° C) noma kuze kube nsundu ngegolide. Lesi sinyathelo siyakhethwa.
2. Gaya amantshontsho kuprosesa yokudla kuze kube yimpuphu ecolekileyo.
3. Phakamisa ufulawa ukuhlukanisa noma yiziphi izingcezu ezinkulu ze-chickpea ezingazange zigaye ngokwanele. Ungazilahla lezi zingcezu noma uzisebenzise ngokusebenzisa iprosesa yokudla futhi.

Ukuze uthole impilo eshalofini ephezulu, gcina ufulawa wakho we-chickpea ekamelweni lokushisa esitsheni esingena moya. Ngale ndlela izogcina amasonto ayi-6-8.

Ufulawa weChickpea ungasetshenziswa ngezindlela eziningana:

• njengokufaka esikhundleni sefulawa kakolweni ekubhakeni
• kuhlanganiswe nofulawa kakolweni ukuthuthukisa impilo yezimpahla zakho ezibhakiwe
• njengesikhuni semvelo kumasobho namakhekhe
• ukwenza izitsha zendabuko zaseNdiya, njenge-pakora (imifino yemifino) noma i-laddu (ama-dessert amancane)
• ukwenza ama-pancake noma ama-crepes
• njengokudla okulula nokomoya kokudla okuthosiwe

Isifinyezo Kulula ukwenza ufulawa we-chickpea ekhaya usebenzisa ama-chickpeas omisiwe kuphela namathuluzi ambalwa ejwayelekile ekhishini. Ufulawa weChickpea ungasetshenziswa ngezindlela eziningi ezahlukene.

Okubalulekile

Ufulawa weChickpea ugcwele izakhi zomzimba ezinempilo. Kuyindlela enhle kakhulu kufulawa ocolekileyo kakolweni, njengoba uphansi kuma-carbs nama-calories kodwa ucebe kakhulu kumaprotheni nofibre.

Ucwaningo luphakamisa ukuthi lungaba namandla e-antioxidant futhi lungehle linciphise amazinga we-acrylamide eyingozi ekudleni okusetshenzisiwe.

Inezinto zokupheka ezifana nofulawa kakolweni futhi ilungele abantu abanesifo se-celiac, ukungabekezelelani kwe-gluten, noma ukungezwani nokolweni.

Ufulawa weChickpea ungukushintshana okumnandi, okunomsoco, nokulula okuzosiza ekuthuthukiseni impilo yokudla kwakho.

Ungathola ufulawa we-chickpea ezitolo naku-inthanethi, yize futhi kulula kakhulu ukwenza ekhaya.