Ubwino wa 9 wa Chickpea ufa (Ndipo Momwe Mungapangire)

Zamkati

• 1. Wolemera mavitamini ndi mchere
• 2. Zitha kuchepetsa kupangidwa kwa mankhwala owopsa muzakudya zopangidwa
• 3. Ali ndi ma calories ochepa poyerekeza ndi ufa wamba
• 4. Atha kudzazidwa kuposa ufa wa tirigu
• 5. Zimakhudza shuga wamagazi osakwana ufa wa tirigu
• 6. Odzaza ndi fiber
• 7. Mapuloteni okwera kuposa mafinya ena
• 8. Wamkulu m'malo mwa ufa wa tirigu
• 9. Zosavuta kupanga panyumba
• Mfundo yofunika

Ufa wa Chickpea, womwe umadziwikanso kuti gramu, besan, kapena ufa wa nyemba wa garbanzo, umakhala wodziwika kwambiri ku India kuphika kwazaka zambiri.

Chickpeas ndi nyemba zosakanikirana ndi kukoma pang'ono, kukoma kwa nutty, ndi ufa wa chickpea amapangidwa kuchokera ku Bengal magalamu osiyanasiyana.

Ufa uwu, womwe ungapangire mosavuta kunyumba, wakula posachedwa padziko lonse lapansi ngati njira yopanda gluteni yopanda ufa wa tirigu.

Nazi zabwino 9 za ufa wa chickpea.

Timaphatikizapo zinthu zomwe timaganiza kuti ndizothandiza kwa owerenga athu. Ngati mutagula maulalo omwe ali patsamba lino, titha kupeza ndalama zochepa. Nayi njira yathu.

1. Wolemera mavitamini ndi mchere

Ufa wankhuku umadzaza ndi zakudya zofunikira.

Chikho chimodzi (92 magalamu) wa ufa wa chickpea uli ndi ():

• Ma calories: 356
• Mapuloteni: 20 magalamu
• Mafuta: 6 magalamu
• Ma carbs: 53 magalamu
• CHIKWANGWANI: Magalamu 10
• Thiamine: 30% ya Reference Daily Intake (RDI)
• Zolemba: 101% ya RDI
• Chitsulo: 25% ya RDI
• Phosphorus: 29% ya RDI
• Mankhwala enaake a: 38% ya RDI
• Mkuwa: 42% ya RDI
• Manganese: 74% ya RDI

Chikho chimodzi (92 gramu) cha ufa wa chickpea chimanyamula pang'ono kuposa momwe mumafunira tsiku limodzi. Vitamini uyu amatenga gawo lofunikira popewa zopindika za msana panthawi yapakati ().

Pakafukufuku wina mwa azimayi opitilira 16,000, makanda obadwa ndi azimayi omwe amadya ufa wokhala ndi mavitamini owonjezera komanso mavitamini ena anali ndi 68% yocheperako msana kuposa omwe adabadwa nawo omwe adadya ufa wosalala ().

Amayi omwe amagwiritsa ntchito ufa wokhala ndi mipanda yolimba amakhalanso ndi 26% yamagazi ambiri kuposa omwe amawongolera ().

Ufa wa chickpea mwachilengedwe umakhala pafupifupi kawiri kawiri ngati ufa wokhazikika wa tirigu ().

Kuphatikiza apo, ndi gwero labwino kwambiri la mchere wambiri, kuphatikiza chitsulo, magnesium, phosphorous, mkuwa, ndi manganese.

Chidule Ufa wankhuku uli ndi mavitamini ndi michere yambiri, ndipo chikho chimodzi (92 magalamu) chimapereka 101% ya RDI kuti ikhale yopambana komanso kotala pa zosowa zanu za tsiku ndi tsiku pazakudya zina zingapo.

2. Zitha kuchepetsa kupangidwa kwa mankhwala owopsa muzakudya zopangidwa

Chickpeas imakhala ndi ma antioxidants opindulitsa otchedwa polyphenols ().

Antioxidants ndi mankhwala omwe amalimbana ndi mamolekyulu osakhazikika omwe amatchedwa ma radicals aulere mthupi lanu, omwe amaganiza kuti amathandizira kukulitsa matenda osiyanasiyana ().

Bzalani polyphenols makamaka awonetsedwa kuti amachepetsa zopitilira muyeso mu chakudya ndikusintha zina zomwe zingayambitse thupi lanu ().

Kuphatikiza apo, ufa wa chickpea ukuwerengedwa kuti umatha kuchepetsa acrylamide wazakudya zopangidwa.

Acrylamide ndi chinthu chosakhazikika pakupanga chakudya. Ikhoza kupezeka pamitundumitundu yopsereza ufa ndi mbatata ().

Ndi chinthu chomwe chingayambitse khansa ndipo chalumikizidwa ndi mavuto obereketsa, kugwira ntchito kwa mitsempha ndi minofu, komanso ma enzyme ndi zochitika za mahomoni ().

Pakafukufuku wina poyerekeza mitundu ingapo ya ufa, ufa wa chickpea udatulutsa acrylamide imodzi yocheperako ikatenthedwa ().

Ofufuzawo apezanso kuti kugwiritsa ntchito chickpea batter pama tchipisi cha mbatata kunachepetsa mapangidwe a acrylamide, poyerekeza ndi tchipisi ta mbatata zomwe zidapatsidwa mankhwala ophera antioxidants ochokera ku oregano ndi kiranberi (9).

Pomaliza, kafukufuku wina adawonetsa kuti ma cookie ochepa omwe amapangidwa ndi ufa wa tirigu ndi chickpea anali ndi acrylamide osachepera 86% kuposa ma cookie omwe amapangidwa ndi ufa wa tirigu wokha (10).

Chidule Chickpeas imakhala ndi ma antioxidants ndipo itha kuthandizira kulimbana ndi zopitilira muyeso zaulere. Kugwiritsa ntchito ufa wankhuku muzakudya zosinthidwa kumawoneka kuti kumachepetsa zomwe zili ndi acrylamide wowopsa.

3. Ali ndi ma calories ochepa poyerekeza ndi ufa wamba

Chickpea ufa ndi njira yabwino kwambiri kuposa ufa wa tirigu ngati mukuyesera kuchepetsa kuchuluka kwa kalori yanu.

Poyerekeza ndi ufa womwewo woyengedwa, kapu imodzi (92 magalamu) ya ufa wa chickpea imakhala ndi ma calories ochepa 25%. Izi zikutanthauza kuti ndi yocheperako mphamvu ().

Kuchuluka kwa mphamvu ndi kukula kwa gawo kwawerengedwa mozama pantchito yawo pakuwongolera kunenepa.

Ofufuzawo akukhulupirira kuti kukhalabe ndi magawo omwe mumagwiritsa ntchito posankha zakudya zomwe zili ndi ma calories ochepa ndi njira yothandiza kwambiri yochepetsera kuchepa kuposa kungodya zochepa (,).

Mu sabata la 12, kafukufuku wopangidwa mwapadera mwa akulu akulu onenepa kwambiri a 44, omwe atenga nawo mbali omwe adalangizidwa kuti azidya zakudya zochepa kwambiri zopatsa mphamvu adataya mapaundi a 4-8 (1.8-3.6 kg) kuposa omwe amapatsidwa malangizo ovuta kwambiri azakudya ().

Choncho, m'malo mwa ufa wa tirigu ndi ufa wa chickpea kungakuthandizeni kudula ma calories popanda kusintha kwenikweni kukula kwa magawo anu.

Chidule Chickpea ufa uli ndi 25% ochepa ma calories kuposa ufa woyera, kuupangitsa kukhala wochepa mphamvu. Kudya zakudya zopatsa mphamvu zochepa kungakuthandizeni kuti muchepetse kudya kwa kalori mukamadya magawo omwe mumakonda.

4. Atha kudzazidwa kuposa ufa wa tirigu

Ofufuza akuti kwazaka zambiri kuti nyemba, kuphatikiza nandolo ndi mphodza, zimachepetsa njala.

Kuwunikanso kwa 2014 mu kafukufuku kunanenanso kuti kuphatikiza nyemba mu zakudya zidakulitsa kukhuta pambuyo pakudya ndi 31%. ().

Kuphatikiza apo, ufa wankhuku ungachepetse njala. Ngakhale sizofufuza zonse zomwe zimavomereza, ena adapeza ubale pakati pakudya ufa wa chickpea ndikuwonjezera kukhutitsidwa (,,,).

Njira imodzi yomwe ufa wa chickpea ungachepetsere njala ndikuwongolera mahomoni a njala ghrelin. Magulu otsika a ghrelin amaganiziridwa kuti amalimbikitsa kukhutira.

Pakafukufuku wowerengera azimayi 16, omwe adadya buledi wopangidwa ndi 70% wa ufa woyera ndi 30% ya ufa wankhuku anali ndi ma ghrelin ochepa kuposa omwe adadya buledi wopangidwa ndi 100% ya ufa woyera ().

Komabe, kafukufuku wina amafunika kuti mumvetsetse bwino zomwe ufa wa chickpea umakhala nawo pakudya ndi mahomoni amanjala.

Chidule Ufa wankhuku ungachepetse njala poyang'anira mahomoni a njala ghrelin. Komabe, kufufuza kwina kumafunikira kuti muwone izi.

5. Zimakhudza shuga wamagazi osakwana ufa wa tirigu

Ufa wankhuku uli ndi theka la ufa wofiira ndipo umatha kukhudza shuga wamagazi mosiyana ().

Glycemic Index (GI) ndiyeso ya momwe chakudya chimagwera mwachangu mu shuga yemwe amatha kutulutsa shuga wamagazi anu.

Glucose, shuga womwe thupi lanu limakonda kugwiritsa ntchito mphamvu, ili ndi GI ya 100, kutanthauza kuti imawonjezera magazi anu mwachangu kwambiri. Ufa woyera uli ndi GI pafupifupi 70 ().

Chickpeas ali ndi GI ya 6, ndipo zokhwasula-khwasula zopangidwa kuchokera ku ufa wa chickpea zimaganiziridwa kukhala ndi GI ya 28-35. Ndi zakudya zochepa za GI zomwe zimakhudza pang'onopang'ono shuga wamagazi kuposa ufa woyera (,).

Kafukufuku wowerengera mwa anthu 23 kuphatikiza adapeza kuti kudya zakudya zopangidwa ndi ufa wa chickpea kumachepetsa kuchuluka kwa shuga wamagazi kuposa kudya zakudya zopangidwa ndi ufa woyera kapena wa tirigu wathunthu (,).

Kafukufuku wofananira mwa azimayi athanzi a 12 adazindikira kuti buledi wa tirigu wopangidwa ndi 25-35% ufa wankhuku udakhudza shuga wamagazi wocheperako kuposa buledi woyera ndi 100% ya mkate wa tirigu ().

Komabe, maphunziro owonjezera ndikofunikira amafufuzira ubale womwe ulipo pakati pa ufa wa chickpea ndi shuga wamagazi.

Chidule Chickpea ufa ndi chakudya chochepa kwambiri chomwe chimakhudza pang'ono shuga wamagazi. M'maphunziro ena ang'onoang'ono, kudya zakudya zopangidwa ndi ufa wa chickpea kudapangitsa kuchepa kwa magazi, poyerekeza ndi zopangidwa ndi ufa wa tirigu. Komabe, kufufuza kwina kuli kofunika.

6. Odzaza ndi fiber

Ufa wankhuku umadzaza ndi ulusi, chifukwa nandolo nawonso mwachilengedwe amakhala ndi michere imeneyi.

Chikho chimodzi (92 magalamu) a ufa wa chickpea chimapereka magalamu 10 a fiber - katatu kuchuluka kwa ulusi mu ufa woyera ().

CHIKWANGWANI chimapereka maubwino angapo azaumoyo, ndipo ma fiber a chickpea, makamaka, adalumikizidwa ndi kuchuluka kwamafuta amwazi.

Pakafukufuku wamasabata khumi ndi awiri mwa akulu 45, akudya zitini zinayi za 10.5-ounce (300-gramu) za nsawawa sabata iliyonse osapanga kusintha kwina pakudya kumachepetsa kuchuluka kwama cholesterol ndi 15.8 mg / dl. Zotsatira zake mwina zimanenedwa ndi zomwe zimapezeka mu nsawawa ().

Kafukufuku wofananira mwa akulu 47 adapeza kuti kudya nandolo kwa masabata asanu kumachepetsa cholesterol yonse ndi 3.9% ndi LDL (yoyipa) cholesterol ndi 4.6%, poyerekeza ndi kudya tirigu ().

Chickpeas imakhalanso ndi mtundu wina wa ulusi womwe umatchedwa wowuma wowuma. M'malo mwake, pakafukufuku wofufuza zakuthaka zosagwirizana ndi zakudya zingapo, nsawawa zokazinga zili m'mitengo iwiri yayikulu limodzi ndi nthochi zosapsa ().

Kafukufuku akuwonetsa kuti nsawawa zimatha kupangidwa ndi wowuma wosachepera 30% kutengera momwe amapangidwira. Kafukufuku wina adapeza kuti ufa wankhuku wopangidwa ndi nsawawa zophika kale unali ndi wowuma (4) wolimbana ndi wowuma (,).

Wosasunthika wolimba amakhalabe wopanda vuto mpaka atafika m'matumbo anu akulu, momwe amakhala chakudya cha mabakiteriya anu athanzi. Amalumikizidwa ndi kuchepa kwazinthu zingapo, kuphatikizapo matenda amtima, mtundu wa 2 shuga, ndi khansa yam'matumbo (,).

Chidule Ufa wankhuku umakhala ndi michere yambiri, yomwe ingathandize kuti mafuta azikhala ochepa. Mulinso mtundu wa CHIKWANGWANI chotchedwa starch starch, chomwe chimalumikizidwa ndi maubwino angapo azaumoyo.

7. Mapuloteni okwera kuposa mafinya ena

Ufa wa chickpea umakhala ndi mapuloteni ambiri kuposa mitundu ina, kuphatikiza ufa woyera ndi wa tirigu wonse.

Chikho chimodzi (92-gramu) chotulutsa ufa wankhuku chimapereka magalamu 20 a mapuloteni, poyerekeza ndi magalamu 13 mu ufa woyera ndi magalamu 16 mu ufa wa tirigu wathunthu ().

Thupi lanu limafunikira mapuloteni kuti mumange minofu ndikumachira kuvulala ndi matenda. Imathandizanso pakuwongolera kunenepa.

Zakudya zomanga thupi kwambiri zimakupatsirani utali wokwanira, ndipo thupi lanu liyenera kuwotcha zopatsa mphamvu zambiri kuti zigayike zakudya izi ().

Kuphatikiza apo, chifukwa cha gawo lake pakukula kwa minofu, kudya mapuloteni okwanira kudzakuthandizani kusunga minofu yowonda, yomwe imafunikira makamaka ngati mukuchepetsa thupi ().

Kuphatikiza apo, nsawawa ndiye gwero labwino kwambiri la zamasamba ndi nyama zamasamba, popeza zimakhala ndi ma 8 am 9 acid amino acid, omwe amapangidwa ndi mapuloteni omwe amayenera kuchokera pazakudya zanu ().

Otsala, methionine, amatha kupezeka kwambiri muzakudya zina zamasamba monga nyemba zazing'ono ().

Chidule Ufa wankhuku uli ndi mapuloteni ambiri kuposa ufa wa tirigu, womwe ungathandize kuchepetsa njala ndikuwonjezera kuchuluka kwama calories omwe mumawotcha. Chickpeas ndi gwero labwino la odyetsa nyama, chifukwa amapereka pafupifupi amino acid onse.

8. Wamkulu m'malo mwa ufa wa tirigu

Ufa wa nkhuku ndi cholowa m'malo mwa ufa wa tirigu.

Ili ndi mbiri yabwino yazakudya kuposa ufa woyengedwa, chifukwa imapereka mavitamini, michere, fiber, ndi mapuloteni koma ma calories ochepa komanso ma carbs ochepa.

Chifukwa mulibe tirigu, ndiyeneranso kwa anthu omwe ali ndi matenda a leliac, kusalolera kwa gluten, kapena zovuta za tirigu. Komabe, ngati mukudandaula za kuipitsidwa kwapakati, yang'anani mitundu yotsimikizika yopanda gilateni.

Kuphatikiza apo, imachita chimodzimodzi ndi ufa woyengedwa mu zakudya zokazinga ndi zophika.

Ndi ufa wandiweyani womwe umatsanzira zochita za gilateni mu ufa wa tirigu mukaphika powonjezera kapangidwe kake ndi chewiness (34).

Poyesa kupanga mkate watsopano wopanda gilateni, ofufuza adapeza kuti kuphatikiza magawo atatu a ufa wankhuku ndi gawo limodzi la mbatata kapena wowuma chinangwa. Komabe, kugwiritsa ntchito ufa wankhuku kokha kumatulutsa chinthu chovomerezeka ().

Kuphatikiza apo, kuchotsa 30% yokha ya ufa wa tirigu mu cookie ndi ufa wa chickpea kumathandizira michere ndi zomanga thupi zomwe zili mumakeke ndikusungabe kukoma ndi mawonekedwe ().

Chidule Ufa wa nkhuku ndi m'malo mwa ufa wa tirigu, chifukwa umagwira chimodzimodzi pophika. Ndi njira yabwino kwambiri kwa anthu omwe ali ndi matenda a leliac, kusalolera kwa gluten, kapena matupi a tirigu.

9. Zosavuta kupanga panyumba

Mutha kupanga ufa wankhuku kunyumba. Zomwe mukusowa ndi nandolo zouma, pepala lakhuku, purosesa yazakudya, ndi sefa.

Umu ndi momwe mungapangire ufa wanu wankhuku:

1. Ngati mukufuna ufa wokazinga wa nkhuku, ikani nandolo zouma papepala ndikuziwotcha mu uvuni kwa mphindi 10 pa 350 ° F (175 ° C) kapena mpaka bulauni wagolide. Sitepe iyi ndiyotheka.
2. Dulani nsawawa mu pulogalamu ya chakudya mpaka ufa wabwino.
3. Sulani ufa kuti mulekanitse zidutswa zazikuluzikulu zomwe sizinaphule mokwanira. Mutha kutaya zidutswazi kapena kuyendetsanso purosesa ya chakudya.

Kuti mukhale ndi alumali kwambiri, sungani ufa wanu wa chickpea kutentha kwa chidebe chotsitsimula. Mwanjira imeneyi idzasunga milungu 6-8.

Ufa wankhuku ungagwiritsidwe ntchito m'njira zingapo:

• m'malo mwa ufa wa tirigu pophika
• kuphatikiza ndi ufa wa tirigu kuti mukhale ndi thanzi labwino pazogulitsa zanu
• monga wowononga zachilengedwe mu supu ndi ma curry
• Kupanga zakudya zachikhalidwe zaku India, monga pakora (masamba a fritters) kapena laddu (timadontho tating'onoting'ono ta mchere)
• kupanga zikondamoyo kapena crepes
• monga buledi wopepuka komanso wowuma wa zakudya zokazinga

Chidule Ndikosavuta kupanga ufa wankhuku kunyumba pogwiritsa ntchito nandolo zouma zokha komanso zida zingapo wamba kukhitchini. Ufa wankhuku ungagwiritsidwe ntchito m'njira zosiyanasiyana.

Mfundo yofunika

Ufa wankhuku umadzaza ndi michere yathanzi. Ndi njira yabwino kwambiri yopangira ufa wa tirigu woyengeka, chifukwa ndi wotsika kwambiri mu ma carbs ndi ma calories koma olemera mu mapuloteni ndi fiber.

Kafukufuku akuwonetsa kuti itha kukhala ndi mphamvu ya antioxidant ndipo imatha kuchepa kwamagulu owopsa a acrylamide muzakudya zopangidwa.

Ili ndi zophikira zofananira ndi ufa wa tirigu ndipo ndi yoyenera kwa anthu omwe ali ndi matenda a leliac, tsankho la gluten, kapena matupi a tirigu.

Ufa wa chickpea ndichakudya chokoma, chopatsa thanzi, komanso chosavuta chomwe chingakuthandizeni kukhala ndi thanzi labwino.

Mutha kupeza ufa wa chickpea m'masitolo ndi pa intaneti, ngakhale ndizosavuta kupanga kunyumba.