Kodi Hummus Ali ndi Thanzi Labwino? 8 Zifukwa Zazikulu Zakudya Kwambiri Hummus

Zamkati

• 1. Wapamwamba Wopatsa Thanzi Komanso Wodzaza Ndi Mapuloteni Omangika Pazomera
• 2. Wolemera Zosakaniza Kutsimikiziridwa Kuthandiza Kulimbana ndi Kutupa
• 3. Mumakhala ndi Zida Zambiri Zomwe Zimalimbikitsa Kukhala Ndi Thanzi Labwino Ndikudya Mabakiteriya Anu Abwino
• 4. Ali ndi Low Glycemic Index, Kotero Angathandize Kuthetsa Magazi A shuga
• 5. Mulinso Zosakaniza Zathanzi la Mtima Zomwe Zingachepetse Matenda a Mtima
• 6. Amalimbikitsa Kuchepetsa thupi ndikukuthandizani kuti mukhale ndi thanzi labwino
• 7. Great for those With Insolerances, as It Natural N gilateni-, Mtedza- ndi Mkaka-Free
• 8. Ndiosavuta Kuonjezera Pazakudya Zanu
• Momwe Mungapangire Hummus
• Mfundo Yofunika Kwambiri

Hummus ndiwodziwika bwino ku Middle East ndikufalikira.

Amapangidwa ndi kusakaniza nsawawa (nyemba za garbanzo), tahini (nthangala za zitsamba zapansi), maolivi, mandimu ndi adyo muzakudya.

Hummus siokoma kokha, komanso imasinthasintha, yodzaza ndi michere ndipo yalumikizidwa ndi zabwino zambiri zathanzi komanso zopindulitsa ().

Nawa maubwino 8 asayansi a hummus.

1. Wapamwamba Wopatsa Thanzi Komanso Wodzaza Ndi Mapuloteni Omangika Pazomera

Mutha kumva bwino pakudya hummus, popeza imakhala ndi mavitamini ndi michere yambiri.

Gramu 100 (3.5-ounce) yotumizira hummus imapereka (2):

• Ma calories: 166
• Mafuta: 9.6 magalamu
• Mapuloteni: 7.9 magalamu
• Ma carbs: Magalamu 14.3
• CHIKWANGWANI: 6.0 magalamu
• Manganese: 39% ya RDI
• Mkuwa: 26% ya RDI
• Zolemba: 21% ya RDI
• Mankhwala enaake a: 18% ya RDI
• Phosphorus: 18% ya RDI
• Chitsulo: 14% ya RDI
• Nthaka: 12% ya RDI
• Thiamin: 12% ya RDI
• Vitamini B6: 10% ya RDI
• Potaziyamu: 7% ya RDI

Hummus ndi gwero lalikulu la mapuloteni opangidwa ndi mbewu, omwe amapereka magalamu 7.9 pakatumikira.

Izi zimapangitsa kukhala njira yabwino kwambiri kwa anthu omwe amadya zamasamba kapena zamasamba. Kugwiritsa ntchito mapuloteni okwanira ndikofunikira pakukula bwino, kuchira komanso chitetezo chamthupi.

Kuphatikiza apo, hummus imaphatikizapo chitsulo, folate, phosphorous ndi mavitamini a B, zonse zomwe ndizofunikira kwa zamasamba ndi vegans, chifukwa sangapeze zokwanira pazakudya zawo.

Hummus amapereka mavitamini ndi michere yambiri. Ndiwopanganso puloteni yabwino kwambiri pazomera, zomwe zimapangitsa kukhala chakudya chopatsa thanzi kwa osadyera komanso osadya nyama.

2. Wolemera Zosakaniza Kutsimikiziridwa Kuthandiza Kulimbana ndi Kutupa

Kutupa ndi njira ya thupi yodzitetezera kumatenda, matenda kapena kuvulala.

Komabe, nthawi zina kutupa kumatha kupitilira momwe amafunikira. Izi zimatchedwa kutupa kosatha, ndipo kwalumikizidwa ndi mavuto ambiri azaumoyo ().

Hummus yodzaza ndi zosakaniza zathanzi zomwe zingathandize kuthana ndi kutupa kosatha.

Mafuta a azitona ndi amodzi mwa mafutawa. Ndi olemera ndi ma antioxidants amphamvu omwe ali ndi phindu lotsutsana ndi zotupa.

Makamaka, mafuta azitona omwe ali namwali amakhala ndi antioxidant oleocanthal, omwe amakhulupirira kuti ali ndi zotsutsana ndi zotupa monga mankhwala wamba (,,).

Momwemonso, nthangala za zitsamba, zomwe zimapanga tahini, zitha kuthandiza kuchepetsa zotupa mthupi monga IL-6 ndi CRP, zomwe zimakwezedwa ndi matenda otupa ngati nyamakazi (,).

Kuphatikiza apo, kafukufuku wambiri wasonyeza kuti kudya zakudya zokhala ndi nyemba zambiri ngati nsawawa kumachepetsa magazi omwe amatupa (,,,).

Hummus imakhala ndi nsawawa, mafuta a azitona ndi nthangala za sesame (tahini), zomwe zimatsimikizika kuti zimakhala ndi zotsutsana ndi zotupa.

3. Mumakhala ndi Zida Zambiri Zomwe Zimalimbikitsa Kukhala Ndi Thanzi Labwino Ndikudya Mabakiteriya Anu Abwino

Hummus ndi gwero labwino kwambiri lazakudya zabwino, zomwe zimatha kupangitsa thanzi kugaya.

Amapereka magalamu 6 azakudya zama fiber pa ma ounike 3.5 (100 gramu), omwe amafanana ndi 24% yamalangizo a tsiku ndi tsiku azimayi ndi 16% ya amuna ().

Chifukwa cha zinthu zake zambiri, hummus imatha kukuthandizani kuti mukhale okhazikika. Izi ndichifukwa choti michere yazakudya imathandizira kufewetsa ndikuwonjezera zochulukirapo m'matumba kuti azitha kudutsa ().

Kuphatikiza apo, zakudya zamagetsi zimathandizanso kudyetsa mabakiteriya athanzi omwe amakhala m'matumbo mwanu.

Kafukufuku wina adawonetsa kuti kuwonjezera magalamu 200 a nsawawa (kapena raffinose fiber kuchokera ku nsawawa) ku chakudya kwa milungu itatu kunathandizira kulimbikitsa kukula kwa mabakiteriya opindulitsa, monga bifidobacteria, poletsa kukula kwa mabakiteriya owopsa ().

Zina mwazolowera mu hummus zimatha kusinthidwa ndimatumbo mabakiteriya kukhala mafuta amtundu wa asidi butyrate. Mafuta a asidiwa amathandiza kudyetsa maselo am'matumbo ndipo amakhala ndi maubwino ambiri ().

Kafukufuku akuwonetsa kuti kupanga butyrate kumalumikizidwa ndi chiopsezo chochepa cha khansa ya m'matumbo ndi mavuto ena azaumoyo (,).

Hummus ndi gwero lalikulu la fiber, lomwe lingakuthandizeni kuti mukhale okhazikika. Kuphatikiza apo, fiber ya chickpea itha kulimbikitsa kukula kwa mabakiteriya athanzi, omwe amapanga butyrate - mtundu wa mafuta acid omwe amathandiza kudyetsa maselo m'matumbo.

4. Ali ndi Low Glycemic Index, Kotero Angathandize Kuthetsa Magazi A shuga

Hummus ali ndi zinthu zingapo zomwe zingakuthandizeni kuchepetsa kuchuluka kwa shuga wamagazi.

Choyamba, hummus amapangidwa makamaka kuchokera ku nsawawa, zomwe zimakhala ndi index ya glycemic index (GI).

Mndandanda wa glycemic ndi muyeso womwe umayeza kuthekera kwa zakudya zakukweza shuga wamagazi.

Zakudya zomwe zimakhala ndi GI wokwera kwambiri zimakumbidwa mwachangu kenako zimayamwa, ndikupangitsa kukwera kwakuthwa ndikugwa m'magazi a shuga. Komanso, zakudya zokhala ndi GI yotsika pang'ono zimapukusidwa pang'onopang'ono kenako zimayamwa, ndikupangitsa kuti pang'onopang'ono muchepetse ndikugwa m'magazi a shuga.

Hummus ndi gwero labwino kwambiri la mafuta osungunuka komanso mafuta athanzi.

Chickpeas ali ndi mapuloteni ambiri, osagwirizana ndi wowuma komanso mankhwala osokoneza bongo, omwe amachepetsa chimbudzi cha carbs ().

Mafuta amathandizanso kuchepetsa kuyamwa kwa ma carbs m'matumbo, omwe, amaperekanso shuga pang'onopang'ono komanso mosasunthika m'magazi.

Mwachitsanzo, kafukufuku wasonyeza kuti buledi woyera amatulutsa shuga wochulukirapo kanayi m'magazi atatha kudya kuposa hummus, ngakhale amapereka ma carbs ofanana ().

Hummus ali ndi index yotsika ya glycemic, zomwe zikutanthauza kuti amatulutsa shuga m'magazi pang'onopang'ono. Izi zimathandizidwanso ndi wowuma wowuma, mafuta ndi mapuloteni omwe ali nawo.

5. Mulinso Zosakaniza Zathanzi la Mtima Zomwe Zingachepetse Matenda a Mtima

Matenda amtima ndiwo amachititsa munthu m'modzi mwa anthu anayi amwalira padziko lonse lapansi).

Hummus ili ndi zinthu zingapo zomwe zingathandize kuchepetsa zoopsa zamatenda amtima.

Pakafukufuku wamasabata asanu, achikulire athanzi 47 amadya zakudya zopatsa thukuta kapena chakudya chokhala ndi tirigu wowonjezera. Pambuyo pa kafukufukuyu, omwe adadya nsawawa zowonjezera anali ndi 4.6% yotsika "cholesterol" LDL yotsika kuposa anthu omwe amadya tirigu wowonjezera ().

Kuphatikiza apo, kuwunikanso maphunziro khumi ndi anthu opitilira 268 adatsimikiza kuti zakudya zomwe zili ndi nyemba zambiri ngati nsawawa zachepetsa cholesterol "choyipa" cha LDL mwa avareji ya 5% ().

Kupatula ku nsawawa, hummus ndichinthu chabwino kwambiri chopatsa mafuta athanzi amafuta ochokera ku maolivi.

Kufufuza kwa maphunziro 32 ndi anthu opitilira 840,000 kunapezeka kuti omwe amadya kwambiri mafuta athanzi, makamaka maolivi, ali ndi chiopsezo chochepa chofa 12% chifukwa cha matenda amtima komanso chiopsezo chochepa chofa cha 11% ().

Kafukufuku wina adapeza kuti pa magalamu 10 aliwonse (pafupifupi 2 tsp) a maolivi owonjezera osagwiritsidwa ntchito patsiku, chiopsezo cha matenda amtima chimachepa ndi 10% ().

Ngakhale zotsatirazi zikulonjeza, maphunziro enanso ataliatali okhudza hummus amafunikira.

Hummus imakhala ndi nsawawa ndi maolivi - zinthu ziwiri zomwe zingachepetse zoopsa, motero chiwopsezo chonse cha matenda amtima.

6. Amalimbikitsa Kuchepetsa thupi ndikukuthandizani kuti mukhale ndi thanzi labwino

Kafukufuku angapo adasanthula momwe hummus imakhudzira kuchepa ndi kukonza.

Chosangalatsa ndichakuti, malinga ndi kafukufuku wapadziko lonse lapansi, anthu omwe amadya nsawawa kapena hummus nthawi zambiri anali ochepa pa 53%.

Amakhalanso ndi BMI yotsika ndipo kukula kwawo m'chiuno kunali pafupifupi mainchesi 2.2 (5.5 cm) poyerekeza ndi anthu omwe samadya nsawawa kapena hummus (25).

Izi zati, sizikudziwika bwinobwino ngati zotsatirazi zidachitika chifukwa cha nkhuku kapena hummus kapena kuti anthu omwe amadya zakudya izi amakhala ndi moyo wathanzi.

Kafukufuku wina adalumikizanso kudya kwambiri kwa nyemba ngati nsawawa ndi kunenepa kwambiri komanso kukhuta kwabwino (26,).

Hummus ili ndi zinthu zingapo zomwe zingathandize kulimbikitsa kuonda.

Ndi gwero labwino kwambiri lazakudya zamagetsi, zomwe zawonetsedwa kuti zimakulitsa kuchuluka kwa mahomoni ochuluka a cholecystokinin (CCK), peptide YY ndi GLP-1. Kuphatikiza apo, michere yazakudya yawonetsedwanso kuti ichepetse kuchuluka kwa mahomoni a njala ghrelin (,,).

Pochepetsa njala, CHIKWANGWANI chingathandize kuchepetsa kudya kwa kalori, komwe kumalimbikitsa kuwonda.

Kuphatikiza apo, hummus ndiye gwero lalikulu la zomanga thupi zomanga thupi. Kafukufuku wasonyeza kuti kudya kwambiri mapuloteni kumatha kuthandizira kuchepetsa chilakolako ndikulimbitsa thupi lanu ().

Hummus ndi gwero lalikulu la fiber ndi mapuloteni, omwe amalimbikitsa kuchepa thupi. Kafukufuku wasonyeza kuti anthu omwe amadya nandolo kapena hummus pafupipafupi samakhala onenepa kwambiri, kuphatikiza apo amakhala ndi BMI yotsika ndi chiuno chocheperako.

7. Great for those With Insolerances, as It Natural N gilateni-, Mtedza- ndi Mkaka-Free

Zakudya zolimbitsa thupi komanso kusalolera zimakhudza anthu mamiliyoni ambiri padziko lonse lapansi.

Anthu omwe ali ndi vuto la chakudya komanso kusalolera amavutika kuti apeze zakudya zomwe angadye zomwe sizingayambitse zovuta.

Mwamwayi, hummus amatha kusangalala ndi pafupifupi aliyense.

Ndiwachilengedwe wopanda gluteni, mtedza komanso wopanda mkaka, kutanthauza kuti umakwanira anthu omwe amakhudzidwa ndimavuto ngati matenda a leliac, chifuwa cha mtedza komanso kusagwirizana kwa lactose.

Ngakhale kuti hummus mwachilengedwe ilibe zinthuzi, ndibwino kuti muwerenge mndandanda wonse wazosakaniza, popeza mitundu ina imatha kuwonjezera zoteteza kapena zosakaniza zina.

Kuonjezerapo, zindikirani kuti nsawawa zili ndi raffinose, mtundu wa FODMAP. Anthu omwe amazindikira ma FODMAP, monga omwe ali ndi matenda opweteka m'mimba, ayenera kusamala kuti asamamwe mu hummus ().

Komanso kumbukirani kuti hummus imakhala ndi phala la sesame, lotchedwanso tahini. Mbeu za Sesame ndizofala kwambiri ku Middle East ().

Hummus mwachilengedwe amakhala wopanda gluteni, mkaka- ndi wopanda mtedza, zomwe zimapangitsa kukhala chisankho chabwino kwa anthu omwe ali ndi chifuwa china ndi kusagwirizana. Komabe, anthu omwe amazindikira FODMAP kapena omwe sagwirizana ndi nthangala za sitsamba ayenera kuchepetsa kapena kupewa.

8. Ndiosavuta Kuonjezera Pazakudya Zanu

Sikuti hummus ndiwopatsa thanzi komanso wokoma, komanso ndizosavuta kuwonjezera pazakudya zanu - pali njira zowoneka ngati zopanda malire zomwe mungagwiritsire ntchito hummus.

Ikani pa chikwama chomwe mumakonda, pita mthumba kapena sangweji mmalo mwazinthu zina zamtundu wambiri monga mayonesi kapena mavalidwe otsekemera.

Hummus amathanso kuviika chotsekemera ndipo amaphatikizika bwino ndi zakudya zothina monga udzu winawake, kaloti, nkhaka ndi tsabola wokoma. Anthu ambiri amawona izi zikukwaniritsa zolakalaka za chipatso cha mbatata.

Ngakhale hummus imapezeka kwambiri m'masitolo akuluakulu, ndizosavuta kupanga kunyumba.

Ntchito yonseyi imatenga mphindi 10 ndipo imangofunika purosesa wazakudya.

Momwe Mungapangire Hummus

Zosakaniza

• Makapu awiri a nsawawa zam'chitini (nyemba za garbanzo), zotsekedwa
• 1/3 chikho cha tahini
• 1/4 chikho cha mandimu
• Supuni 1 ya maolivi
• 2 adyo cloves, wosweka
• Mchere wambiri

Mayendedwe

• Ikani zosakaniza mu pulogalamu ya chakudya ndikusakanikirana mpaka zosalala.
• Sangalalani ndi zokutira, masangweji kapena choviika chokoma.

Hummus ndiwopatsa thanzi, wosunthika komanso wosavuta kupanga. Ingowonjezerani zosakaniza pamwambapa mu pulogalamu yamagetsi ndikusakanikirana mpaka zosalala.

Mfundo Yofunika Kwambiri

Hummus ndi malo otchuka ku Middle East ndipo amafalikira omwe ali ndi mavitamini ndi michere.

Kafukufuku walumikiza hummus ndi zosakaniza zake ndi maubwino osiyanasiyana azaumoyo, kuphatikiza kuthandizira kulimbana ndi kutupa, kuwongolera shuga, magazi opatsirana bwino, kuchepa kwa matenda amtima komanso kuwonda.

Kuphatikiza apo, hummus mwachilengedwe sichikhala ndi zakudya zomwe zimafanana ndi zakudya zina, monga gluten, mtedza ndi mkaka, zomwe zikutanthauza kuti anthu ambiri amasangalala nazo.

Onjezerani hummus pazakudya zanu potsatira njira yomwe ili pamwambapa - ndizosavuta kupanga ndikupanga zosakwana mphindi khumi.

Zonsezi, hummus ndichowonjezera chophweka, chopatsa thanzi komanso chokoma pazakudya zanu.