Ingabe iHummus iphilile? 8 Izizathu Ezinhle Zokudla I-Hummus Eningi

-Delile

• 1. Unomsoco Omkhulu Futhi Upakishwe Ngamaphrotheni Asezitshalweni
• 2. Ucebile Ngezithako ezifakazelwe ukusiza ukulwa nokuvuvukala
• 3. High in Fibre Ekhuthaza Impilo Yokugaya Futhi Yondla Igciwane Lakho Elifanele Lesisu
• 4. Ine-Low Glycemic Index, Ngakho-ke Ingasiza Ukulawula Izinga Likashukela Egazini
• 5. Kuqukethe izithako ezinempilo enenhliziyo ezinganciphisa ubungozi besifo senhliziyo
• 6. Kukhuthaza Ukwehla kwesisindo futhi kukusize ukuthi ugcine isisindo somzimba esinempilo
• 7. Kuhle Kulabo Abangabekezelelani, njengoba Kungokwemvelo i-Gluten-, Nut- and Dairy-Free
• 8. Kulula Ngokumangazayo Ukungeza Ekudleni Kwakho
• Ungayenza Kanjani iHummus
• Okusemqoka

I-Hummus iyidiphu futhi isakazeka kakhulu eMpumalanga Ephakathi.

Ngokuvamile kwenziwa ngokuhlanganisa ama-chickpeas (ubhontshisi we-garbanzo), i-tahini (imbewu yesame yomhlabathi), uwoyela womnqumo, ujusi kalamula kanye negalikhi ku-processor yokudla.

I-hummus ayigcini nje ngokuba mnandi, kodwa futhi iyahlukahluka, igcwele izakhamzimba futhi ixhunyaniswe nezinzuzo eziningi ezihlaba umxhwele zezempilo nezomsoco ().

Nazi izinzuzo eziyi-8 ezifakazelwe ngokwesayensi ze-hummus.

1. Unomsoco Omkhulu Futhi Upakishwe Ngamaphrotheni Asezitshalweni

Ungazizwa kahle ngokudla i-hummus, njengoba iqukethe izinhlobo eziningi zamavithamini namaminerali.

I-100-gram (i-3.5-ounce) yokuhlinzeka nge-hummus inikeza (2):

• Amakholori: 166
• Amafutha: 9.6 amagremu
• Amaprotheni: 7.9 amagremu
• AmaCarbs: 14.3 amagremu
• Umucu: 6.0 amagremu
• I-Manganese: U-39% we-RDI
• Yethusi: Ama-26% we-RDI
• Umlingiswa: 21% we-RDI
• Magnesium: U-18% we-RDI
• I-Phosphorus: U-18% we-RDI
• Insimbi: 14% we-RDI
• Izinki: U-12% we-RDI
• Thiamin: U-12% we-RDI
• Uvithamini B6: U-10% we-RDI
• Potassium: U-7% we-RDI

IHummus ingumthombo omkhulu wamaprotheni asuselwa ezitshalweni, enikezela ngamagremu ayi-7.9 ngokusebenza ngakunye.

Lokhu kwenza kube inketho enhle kakhulu kubantu abadla imifino noma i-vegan. Ukudla amaprotheni anele kubalulekile ekukhuleni okuhle, ekululameni nasekusebenzeni komzimba.

Ngaphezu kwalokho, i-hummus ifaka i-iron, i-folate, i-phosphorus kanye namavithamini e-B, konke okubalulekile kwabadla imifino kanye nemifino, ngoba kungenzeka bangatholi ngokwanele ekudleni kwabo.

IHummus inikeza amavithamini namaminerali ahlukahlukene. Futhi kungumthombo omkhulu wamaprotheni osuselwa ezitshalweni, okwenza kube yindlela enomsoco kuma-vegans kanye nemifino.

2. Ucebile Ngezithako ezifakazelwe ukusiza ukulwa nokuvuvukala

Ukuvuvukala kuyindlela yomzimba yokuzivikela ekuthelelekeni, ekuguleni noma ekulimaleni.

Kodwa-ke, kwesinye isikhathi ukuvuvukala kungaqhubeka isikhathi eside kunesidingo. Lokhu kubizwa ngokuthi ukuvuvukala okungapheli, futhi kuye kwaxhunyaniswa nezinkinga eziningi zempilo ().

IHummus igcwele izithako ezinempilo ezingasiza ekulweni nokuvuvukala okungamahlalakhona.

Uwoyela womnqumo ungenye yazo. Icebile ngama-antioxidants anamandla anezinzuzo ezilwa nokuvuvukala.

Ikakhulu, uwoyela omsulwa we-olive uqukethe i-antioxidant oleocanthal, okukholelwa ukuthi inezinto ezifanayo ezilwa nokuvuvukala njengemithi ejwayelekile yokulwa nokuvuvukala (,,).

Ngokufanayo, imbewu yesame, eyakha i-tahini, ingasiza ekwehliseni izimpawu zokuvuvukala emzimbeni njenge-IL-6 neCRP, eziphakanyiswe ezifweni zokuvuvukala njenge-arthritis (,).

Ngaphezu kwalokho, ucwaningo oluningi lukhombisile ukuthi ukudla ukudla okunothile ngemidumba efana nama-chickpeas kunciphisa izimpawu zokuvuvukala kwegazi (,,,).

IHummus iqukethe ama-chickpeas, uwoyela womnqumo kanye nembewu yesame (tahini), okufakazelwa ukuthi inezinto ezilwa nokuvuvukala.

3. High in Fibre Ekhuthaza Impilo Yokugaya Futhi Yondla Igciwane Lakho Elifanele Lesisu

IHummus ingumthombo omuhle we-fiber yokudla, engathuthukisa impilo yokugaya ukudla.

Inikezela ngama-gramu ayi-6 we-fiber yokudla ngama-ounces angu-3.5 (100 grams), alingana no-24% wezincomo zansuku zonke zabesifazane kanye ne-16% yamadoda ().

Ngenxa yokuqukethwe kwayo kwe-fiber ephezulu, i-hummus ingakusiza ukuthi uhlale uvamile. Lokhu kungenxa yokuthi ifayibha yokudla isiza ukuthambisa futhi yengeze inqwaba ezihlalweni ukuze kube lula ukudlula ().

Ngaphezu kwalokho, i-fiber yokudla nayo isiza ukondla amabhaktheriya anempilo ahlala emathunjini akho.

Ucwaningo oluthile lwathola ukuthi ukufaka ama-gram angama-200 ama-chickpeas (noma i-raffinose fiber kusuka kuma-chickpeas) ekudleni amasonto amathathu kusize ukukhuthaza ukukhula kwama-bacterium awusizo, njenge-bifidobacteria, ngenkathi icindezela ukukhula kwamagciwane ayingozi ().

Enye ye-fiber ku-hummus ingahle iguqulwe ngamathumbu amabhaktheriya abe yi-fatty chain fatty butyrate. Le fatty acid isiza ukondla amaseli ekholoni futhi inezinzuzo eziningi ezihlaba umxhwele ().

Izifundo zaselebhu zibonise ukuthi ukukhiqizwa kwe-butyrate kuhlotshaniswa nengozi ephansi yomdlavuza wekoloni nezinye izinkinga zempilo (,).

IHummus iwumthombo omkhulu we-fiber, engakusiza ukukugcina ujwayelekile. Ngokwengeziwe, i-chickpea fiber ingakhuthaza ukukhula kwamagciwane enempilo emathunjini, akhiqiza i-butyrate - uhlobo lwamafutha acid asiza ukondla amaseli emathunjini.

4. Ine-Low Glycemic Index, Ngakho-ke Ingasiza Ukulawula Izinga Likashukela Egazini

IHummus inezinto eziningana ezingasiza ukulawula amazinga kashukela egazini lakho.

Okokuqala, i-hummus yenziwa kakhulu ngama-chickpeas, anenkomba ephansi ye-glycemic (GI).

Inkomba ye-glycemic isilinganiso esilinganisa ikhono lokudla lokukhulisa ushukela wegazi.

Ukudla okunenani eliphakeme le-GI kugaywa ngokushesha bese kuyamuncwa, kubangele ukuphakama okucijile futhi kwehle emazingeni kashukela egazini. Ngakolunye uhlangothi, ukudla okunenani eliphansi le-GI kugaywa kancane kancane bese kumuncwa, kubangele ukunyuka okuhamba kancane nokulinganisela futhi kwehle emazingeni kashukela egazini.

IHummus futhi iwumthombo omkhulu we-fiber encibilikayo namafutha anempilo.

Amachickpeas acebile ngamaprotheni, isitashi esimelana nemithi yokudla, okwenza ijubane ukugayeka kwe-carbs ().

Amafutha asiza futhi ukunciphisa ijubane lokumunca ama-carbs emathunjini, nawo, ahlinzeka ngoshukela ohamba kancane futhi ozinzile egazini.

Isibonelo, ucwaningo lukhombisile ukuthi isinkwa esimhlophe sikhipha ushukela ophindwe kane egazini ngemuva kokudla kune-hummus, yize unikeze inani elifanayo lama-carbs ().

IHummus inenkomba ephansi ye-glycemic, okusho ukuthi ikhipha kancane ushukela egazini. Lokhu kusizwa nayisitashi, amafutha kanye namaprotheni amelana nawo.

5. Kuqukethe izithako ezinempilo enenhliziyo ezinganciphisa ubungozi besifo senhliziyo

Isifo senhliziyo sinesibopho sokufa okukodwa koku-4 emhlabeni wonke ().

IHummus iqukethe izithako eziningana ezingasiza ukunciphisa izinto ezinobungozi zesifo senhliziyo.

Ocwaningweni olude lwamaviki amahlanu, abantu abadala abangama-47 abaphilile badle ukudla okunama-chickpeas angeziwe noma ukudla okunokolweni olwengeziwe. Ngemuva kocwaningo, labo abadle amantshontsho e-extra babenamazinga we-LDL cholesterol “amabi” aphansi ngo-4.6% kunabantu abadla ukolweni owengeziwe ().

Ngokwengeziwe, ukubuyekezwa kwezifundo eziyi-10 nabantu abangaphezu kuka-268 kuphethe ngokuthi ukudla okunothile ngemidumba efana namachwane kunciphise i-cholesterol "embi" ye-LDL ngesilinganiso esingu-5% ().

Ngaphandle kwama-chickpeas, i-hummus futhi iwumthombo omuhle wamafutha anempilo enhliziyo avela kumafutha omnqumo.

Ukuhlaziywa kwezifundo ezingama-32 ezinabantu abangaphezu kuka-840,000 kutholakale ukuthi labo abanokudla okuphezulu kakhulu kwamafutha aphilile, ikakhulukazi amafutha omnqumo, babe nengozi ephansi engu-12% yokufa ngenxa yesifo senhliziyo kanye nengozi ephansi yokufa eyi-11% jikelele ().

Olunye ucwaningo luthole ukuthi kuwo wonke amagremu ayi-10 (cishe ama-2 tsp) kawoyela owengeziwe wezintombi osetshenziswa ngosuku, ingozi yesifo senhliziyo yehle ngo-10% owengeziwe ().

Ngenkathi le miphumela ithembisa, izifundo ezengeziwe zesikhathi eside mayelana ne-hummus ziyadingeka.

IHummus iqukethe ama-chickpeas namafutha omnqumo - izithako ezimbili ezinganciphisa izinto ezinobungozi, futhi ngaleyo ndlela ingozi enkulu, yesifo senhliziyo.

6. Kukhuthaza Ukwehla kwesisindo futhi kukusize ukuthi ugcine isisindo somzimba esinempilo

Ucwaningo oluningi luye lwahlola ukuthi i-hummus ithinta kanjani ukulahleka kwesisindo nokugcinwa.

Kuyathakazelisa ukuthi ngokocwaningo lukazwelonke, abantu ababevame ukusebenzisa ama-chickpeas noma i-hummus babenamathuba amancane okukhuluphala ngama-53%.

Babenayo ne-BMI ephansi futhi usayizi wabo okhalweni wawulinganiselwa emasentimitheni angu-2.2 (5.5 cm) amancane kunabantu abangawadli njalo ama-chickpeas noma ama-hummus (25).

Lokho kusho, akucaci ngokuphelele ukuthi ngabe le miphumela ibibangelwe izakhiwo ezithile zezinkukhu noma i-hummus noma ukuthi abantu abadla lokhu kudla baphila impilo ejwayelekile enempilo.

Olunye ucwaningo luye lwaxhumanisa nokudla okuphezulu kwemidumba efana nama-chickpeas nesisindo somzimba esiphansi kanye nokusutha okuthuthukisiwe (26,).

IHummus inezindawo eziningana ezingasiza ukukhuthaza ukwehlisa isisindo.

Ingumthombo omuhle we-fiber yokudla, ekhonjisiwe ukukhulisa amazinga ama-hormone agcwele we-cholecystokinin (CCK), i-peptide YY ne-GLP-1. Ngaphezu kwalokho, i-fiber yokudla nayo ikhonjisiwe ukunciphisa amazinga we-hormone yokulamba ghrelin (,,).

Ngokunciphisa isifiso sokudla, i-fiber ingasiza ekunciphiseni ukudla kwakho ikhalori, okukhuthaza ukulahleka kwesisindo.

Ngokwengeziwe, i-hummus iwumthombo omkhulu wamaprotheni asuselwa ezitshalweni. Ucwaningo lukhombisile ukuthi ukudla amaprotheni okuphezulu kungasiza ekunciphiseni ukudla futhi kuthuthukise imetabolism yakho ().

IHummus iwumthombo omkhulu wefayibha namaprotheni, okungakhuthaza ukuncipha komzimba. Ucwaningo lukhombisile ukuthi abantu abadla ama-chickpeas noma i-hummus njalo mancane amathuba okuthi bakhuluphale, futhi babe ne-BMI ephansi kanye nobubanzi bezinqe ezincane.

7. Kuhle Kulabo Abangabekezelelani, njengoba Kungokwemvelo i-Gluten-, Nut- and Dairy-Free

Ukwelashwa kanye nokungabekezelelani kokudla kuthinta izigidi zabantu emhlabeni jikelele.

Abantu abahlushwa ukungezwani kokudla nokungabekezelelani balwela ukuthola ukudla abangakudla okungeke kubangele izimpawu ezingathandeki.

Ngenhlanhla, i-hummus ingajatshulelwa cishe yiwo wonke umuntu.

Imvelo ayina-gluten-, nut- and milk-free, okusho ukuthi ifanelana nabantu abathintekayo yizimo ezivamile ezifana nesifo se-celiac, i-allergies yamantongomane nokungabekezelelani kwe-lactose.

Yize ngokwemvelo i-hummus ingenazo lezi zithako, kusenokuhlakanipha ukufunda uhlu olugcwele lwezithako, njengoba eminye imikhiqizo ingangeza izinto zokuvikela noma ezinye izithako.

Ngokwengeziwe, qaphela ukuthi ama-chickpeas aphezulu ku-raffinose, uhlobo lwe-FODMAP. Abantu abazwela ama-FODMAP, njengalabo abane-syndrome ecasulayo, kufanele baqaphele ukuthi bangadluli ngokweqile ku-hummus ().

Futhi khumbula ukuthi i-hummus iqukethe i-sesame seed paste, eyaziwa nangokuthi i-tahini. Imbewu yeSesame iyi-allergen ejwayelekile eMiddle East ().

IHummus ngokwemvelo ine-gluten-, ubisi- kanye namantongomane, okwenza kube ukukhetha okuhle kakhulu kubantu abanezifo ezithile zokungezwani komzimba nokungabekezeleli. Kodwa-ke, abantu abazwela ama-FODMAP noma i-allergen ezimbewini ze-sesame kufanele bayilinganise noma bayigweme.

8. Kulula Ngokumangazayo Ukungeza Ekudleni Kwakho

Akuyona i-hummus kuphela enomsoco futhi emnandi, kodwa futhi kulula ukuyengeza ekudleni kwakho - kunezindlela ezibonakala zingapheli ongazisebenzisa i-hummus.

Yisakaze ekugoqeni kwakho okuthandayo, i-pita pocket noma isemishi esikhundleni sokunye ukusabalala kwekhalori ephezulu njengemayonnaise noma ukugqoka okunokhilimu.

IHummus ibuye yenze idiphu elihlwabusayo futhi ibhangqwe kahle kakhulu nokudla okunoshukela njengesilimo esidliwayo esinamagatsha anamanzi, izaqathe, ukhukhamba nopelepele omnandi. Abantu abaningi bakuthola lokhu kwanelisa izifiso zamazambane.

Yize i-hummus itholakala kabanzi ezitolo ezinkulu, kulula kakhulu ukuyenza ekhaya.

Yonke le nqubo ithatha ngaphansi kwemizuzu eyi-10 futhi idinga kuphela iprosesa yokudla.

Ungayenza Kanjani iHummus

Izithako

• Izinkomishi ezi-2 zezinkukhu ezikheniwe (ubhontshisi we-garbanzo), zikhanyisiwe
• 1/3 indebe ye-tahini
• 1/4 indebe kalamula
• Isipuni esingu-1 samafutha omnqumo
• Ama-clove ayi-2 egalikhi
• Ingcosana kasawoti

Izikhombisi-ndlela

• Beka izithako kuphrosesa yokudla bese uhlangana kuze kube bushelelezi.
• Jabulela ngokusonga, amasemishi noma njengediphu emnandi.

IHummus inomsoco, iyahlukahluka futhi kulula kakhulu ukuyenza. Mane nje ungeze izithako ezingenhla ku-processor yokudla bese uhlangana kuze kube bushelelezi.

Okusemqoka

IHummus iyidiphu futhi isakazeka ethandwa kakhulu eMpumalanga Ephakathi egcwele amavithamini namaminerali.

Ucwaningo luxhumanise i-hummus nezithako zayo ezinhlotsheni eziningi zezempilo ezihlaba umxhwele, kufaka phakathi ukusiza ukulwa nokuvuvukala, ukwenza ngcono ukulawula ushukela wegazi, impilo engcono yokugaya ukudla, ingozi yesifo senhliziyo ephansi kanye nokwehla kwesisindo.

Ngaphezu kwalokho, i-hummus ngokwemvelo ayinazo izixwayiso zokudla ezivamile nezicasulayo, njenge-gluten, amantongomane nobisi, okusho ukuthi ingajatshulelwa ngabantu abaningi.

Faka i-hummus ekudleni kwakho ngokulandela iresiphi engenhla - kulula ngendlela eyisimanga ukwenza futhi kuthatha imizuzu engaphansi kweyishumi.

Sekukonke, i-hummus iyisengezo esilula, esinempilo futhi esimnandi ekudleni kwakho.