Chickpea ufa - Momwe mungachitire kunyumba kuti muchepetse kunenepa

Zamkati

• Momwe mungapangire ufa wa chickpea kunyumba
• Zambiri zaumoyo
• Chinsinsi cha karoti Keke ndi ufa wa chickpea

Ufa wa chickpea utha kugwiritsidwa ntchito m'malo mwa ufa wachikhalidwe wa tirigu, kukhala chisankho chabwino kugwiritsidwa ntchito pakadyedwe kochepetsa thupi chifukwa kumabweretsa michere yambiri, mapuloteni, mavitamini ndi michere pamenyu, kuphatikiza pakukoma kosangalatsa. kukonzekera zosiyanasiyana.

Itha kugwiritsidwa ntchito m'maphikidwe a makeke, buledi, ma pie ndi ma cookie, kuphatikiza pakuwonjezera mosavuta timadziti ndi mavitamini, ndipo ili ndi zotsatirazi:

Sinthani chimbudzi, popeza mulibe gluteni ndipo mumakhala fiber;

1. Limbikitsani kwambiri ndikuthandizani kuti muchepetse kunenepa, popeza ili ndi fiber komanso mapuloteni ambiri;
2. Thandizani kuchepetsa cholesterol ndi matenda ashuga, chifukwa chazida zake;
3. Thandizani kuti muchepetse thupi, pokhala ndi index yotsika ya glycemic;
4. Pewani kuchepa kwa magazi m'thupi, chifukwa imakhala ndi folic acid ndi iron;
5. Pewani kukokana, wokhala ndi magnesium ndi phosphorous;
6. Pewani kufooka kwa mafupa, popeza ili ndi calcium yambiri.

Kuphatikiza apo, chifukwa mulibe gilateni, ufa wa chickpea amatha kugayidwa mosavuta ndipo atha kugwiritsidwa ntchito ndi anthu omwe ali ndi matenda a Celiac kapena kusagwirizana kwa gluten.

Momwe mungapangire ufa wa chickpea kunyumba

Kuti mupite kunyumba, muyenera kutsatira njira zomwe zawonetsedwa mu Chinsinsi pansipa:

Zosakaniza:

• 500 g nandolo
• mchere kapena madzi osasankhidwa

Kukonzekera mawonekedwe:

Ikani nandolo mu chidebe ndikuphimba ndi madzi, mukuviika pakati pa maola 8 ndi 12. Pakadutsa nthawi iyi, tsitsani madzi ndikufalitsa nandolo pa nsalu yoyera kuti muchotse madzi ochulukirapo. Kenako, yanizani nandolo pa pepala lophika ndikuyika mu uvuni wokonzedweratu pa 180º C, kulola kuphika kwa mphindi 40 kapena mpaka bulauni wagolide, oyambitsa nthawi zina kuti asawotche. Chotsani mu uvuni ndikulola kuziziritsa.

Menyani nandolo mu blender mpaka atakhala ufa. Dutsani ufa kudzera mu sieve ndikubwerera ku uvuni wotsika kwa mphindi 15 kuti muume kwathunthu (yesani mphindi zisanu zilizonse). Yembekezani kuti muziziziritsa ndikukhala ndi chidebe chamagalasi choyera komanso chotsekedwa bwino.

Zambiri zaumoyo

Gome lotsatirali likuwonetsa gome lazakudya zamafuta okwanira 100 g ya chickpea.

Chifukwa mulibe gilateni, ufa wocheperako umakwiyitsa matumbo a anthu ovuta kapena matenda monga Celiac Disease, Irritable Bowel Syndrome ndi Matenda a Crohn. Dziwani zomwe zizindikiro zakusalolera kwa gilateni.

Chinsinsi cha karoti Keke ndi ufa wa chickpea

Zosakaniza:

• 1 chikho ufa wa chickpea
• 1 chikho cha wowuma mbatata
• 1⁄2 chikho oatmeal
• 3 mazira
• 240 g wa kaloti zosaphika (kaloti 2 zazikulu)
• 200 ml mafuta masamba
• 1 1⁄2 chikho shuga shuga kapena demerara
• Supuni 3 za masamba obiriwira a nthochi
• Supuni 1 yophika ufa

Kukonzekera mawonekedwe:

Menya karoti, mafuta, zotsalira zazomera ndi mazira mu blender. Mu chidebe chakuya, sakanizani ufa ndi shuga, ndikutsanulira chisakanizo cha blender, ndikuyambitsa bwino mpaka chimakhala chofanana. Onjezani yisiti ndikusakanikanso. Ikani mtandawo poto wokomera keke ndikuyika mu uvuni wokonzedweratu ku 200ºC kwa mphindi 30 mpaka 40.

Dziwani za ufa wina wathanzi ku: ufa wa biringanya kuti muchepetse kunenepa.