Ubwino wa 8 wa nsawawa ndi momwe mungadye (ndi maphikidwe)

Zamkati

• Zambiri zaumoyo
• Momwe mungagwiritsire ntchito
• 1. Chinsinsi cha Humus
• 2. Chickpea saladi
• 3. Msuzi wa Chickpea

Chickpeas ndi nyemba zochokera pagulu lomwelo monga nyemba, soya ndi nandolo ndipo ndizochokera ku calcium, iron, protein, ulusi ndi tryptophan.

Chifukwa ndi chopatsa thanzi kwambiri, kumwa magawo ang'onoang'ono, komanso kudya zakudya zopatsa thanzi kumatha kukhala ndi maubwino angapo athanzi, kupewa kufalikira kwa matenda osatha, monga matenda ashuga ndi khansa.

Chickpeas imatha kukhala ndi maubwino angapo azaumoyo, monga:

1. Zimathandizira kuchepetsa kuyamwa kwa cholesterol m'matumbo, popeza muli antioxidants, saponins ndi ulusi wosungunuka, kupewa chiopsezo cha matenda amtima;
2. Imalimbitsa chitetezo chamthupi, chifukwa ili ndi vitamini E ndi vitamini A, kuwonjezera pakukhala ndi zinc wochuluka, michere iyi ndiyofunikira kukulitsa chitetezo chamthupi;
3. Zimathandiza kukhala ndi thanzi labwino, chifukwa chokhala ndi mapuloteni ambiri, kuwonedwa ngati njira yabwino kwambiri kwa iwo omwe samadya mapuloteni ochokera kuzinyama, popeza ali ndi gawo lalikulu la amino acid ofunikira;
4. Zimathandizira kulimbana ndi kukhumudwa, Pokhala ndi tryptophan, amino acid yomwe imathandizira kupanga mahomoni abwinobwino, ndi zinc, mchere womwe umapezeka pang'ono pang'ono panthawi imeneyi;
5. Bwino matumbo polumikizira, popeza ili ndi ulusi wambiri, womwe umakonda kukweza matumbo ndi matumbo, kuwongolera kudzimbidwa;
6. Zimathandizira kuwongolera shuga wamagazi, chifukwa imapereka ulusi ndi mapuloteni omwe amathandiza kuchepetsa magazi m'magazi;
7. Zimathandiza kupewa kuchepa kwa magazi m'thupi, popeza ili ndi chitsulo chambiri komanso folic acid, zomwe zimapanga mwayi wabwino kwa amayi apakati.
8. Amakhala ndi mafupa ndi mano athanzi, chifukwa ili ndi calcium, phosphorus ndi magnesium, zomwe ndizofunikira micronutrients popewa matenda monga osteoporosis ndi osteopenia.

Chickpeas imathandizanso kuchepa thupi, chifukwa kumawonjezera kukhutira chifukwa chazakudya zake zama protein ndi mapuloteni.

Kuphatikiza apo, imathandizanso kupewa mitundu ina ya khansa, chifukwa imakhala ndi ma saponins, omwe ali ndi zochita za cytotoxic, zolimbikitsa chitetezo cha mthupi ndikuwononga maselo owopsa, komanso ma antioxidants ena, kupewa kuwonongeka komwe kumachitika chifukwa cha ma radicals omasuka m'maselo.

Zambiri zaumoyo

Tebulo lotsatirali lili ndi chidziwitso cha thanzi la 100 g wa nsawawa zophika:

Ndikofunikira kunena kuti kuti akhale ndi maubwino onse omwe atchulidwa pamwambapa, nsawawa ziyenera kuphatikizidwa pachakudya chopatsa thanzi. Gawo lomwe mukudya ndi 1/2 chikho cha nandolo, makamaka kwa anthu omwe akufuna kunenepa kapena omwe amadya kuti achepetse kunenepa.

Momwe mungagwiritsire ntchito

Pofuna kudya nandolo, tikulimbikitsidwa kuthira kwa maola pafupifupi 8 mpaka 12, izi zimathandizira kuthirira njere ndikupangitsa kuti zikhale zofewa, osatenga kanthawi kochepa kuphika. Mutha kuwonjezera supuni 1 ya soda kuti muthandizire.

Pakatha nthawi yomwe nankhuku zinali m'madzi, mutha kuphika msuzi ndi zonunkhira zomwe mukufuna ndikuwonjezera nandolo ndikuwonjezera madzi owirikiza kawiri. Kenako kuphika kutentha kwambiri mpaka kuwira kenako ndikuchepetsani kutentha kwapakati, kuphika kwa mphindi pafupifupi 45 kapena mpaka atakhala ofewa.

Nkhuku zitha kugwiritsidwa ntchito mumsuzi, mphodza, masaladi, m'malo mwa nyama muzakudya zamasamba kapena mwa mtundu wa humus, womwe ndi puree wokoma wa masamba awa.

1. Chinsinsi cha Humus

Zosakaniza:

• 1 chitha chaching'ono cha nsawawa zophika;
• 1/2 chikho cha phala la zitsamba;
• 1 mandimu;
• 2 peeled adyo cloves;
• Supuni 1 ya mafuta;
• 1 mchere pang'ono ndi tsabola;
• Anadulidwa parsley.

Kukonzekera mawonekedwe:

Thirani madziwo munkhuku zophika ndikutsuka ndi madzi. Pewani njere mpaka itakhala phala ndikuwonjezera zosakaniza zina (kuchotsani mafuta a parsley ndi maolivi) ndikumenya mu blender mpaka itadzaza ndi phala (ngati lakula kwambiri, onjezerani madzi pang'ono). Onjezerani parsley ndikudzaza mafuta musanatumikire.

2. Chickpea saladi

Zosakaniza:

• 250 g wa nsawawa;
• Maolivi odulidwa;
• Nkhaka 1 zodulidwa;
• Onion anyezi wodulidwa;
• Tomato wothira 2;
• 1 karoti grated;
• Mchere, oregano, tsabola, viniga wosasa ndi mafuta kuti mulawe zokometsera.

Kukonzekera mawonekedwe:

Sakanizani zosakaniza zonse ndi nyengo monga mukufunira.

3. Msuzi wa Chickpea

Zosakaniza:

• 500 g wa nsawawa zophika kale;
• 1/2 tsabola belu;
• 1 clove wa adyo;
• 1 anyezi wapakati;
• 1 sprig ya coriander wodulidwa;
• Mbatata ndi karoti kudula mu cubes;
• Uzitsine mchere ndi tsabola kuti mulawe;
• Supuni 1 ya mafuta;
• 1 litre madzi.

Kukonzekera mawonekedwe:

Dulani clove adyo, tsabola ndi anyezi ndipo mwachangu mu maolivi. Kenaka onjezerani madzi, mbatata, kaloti ndi nandolo ndikuphika kutentha kwapakati mpaka mbatata ndi kaloti zikhale zabwino. Kenako onjezerani mchere ndi tsabola kuti mulawe ndikuwonjezera coriander watsopano.