Chickpeas Nutrition Facts

Ma calories mu Chickpeas ndi Zaumoyo Wawo

Nkhuku, zomwe sizidziwika kuti nyemba za garbanzo, ndi mtundu wa legume wodzaza ndi mapuloteni, zitsulo, ndi zakudya zovuta. Pali mitundu iwiri ya nkhuku: Mitundu ya "blond" yomwe imagulitsidwa makamaka ku Middle East ndi North America ndi nkhuku zakuda (zomwe zimatchedwanso Desi) zomwe zimapezeka ku India, Pakistan, ndi Ethiopia.

Nkhuku zimapezeka chaka chonse ndipo zingathe kugulidwa zouma kapena zamzitini, kapena mukhoza kugula ufa wa chickpea (besan), womwe umagwiritsidwa ntchito ku Indian curries monga wothirira-ufa woterewu uli ndi theka la ufa wa tirigu ndipo uli wolemera kwambiri.

Kuphatikiza nkhuku zoyera ndi tahini zimabweretsa hummus . Masiku ano, pali mitundu yambiri ya hummus yomwe ili ndi mtundu, kukoma, ndi makilogalamu. Kugwiritsira ntchito tahini zambiri kumatulutsa hummus omwe ali otsika m'zakudya komanso apamwamba m'makilogalamu. Gwiritsani ntchito hummus kuti muzitsuka zamasamba kuti mupange mapuloteni komanso zakudya zowonjezera, kapena kusinthanitsa mavitamini (monga mayonesi) popanga ufa wa nkhuku kapena nkhuku.

Nkhuku zam'chitini zingakhale zotsika mtengo komanso zowonjezereka zowonjezeramo zowonjezera ndi mapuloteni kwa zakudya zanu, koma ndizowonjezera mu sodium ndiye zouma mitundu. Chikho cha theka la nkhuku chili ndi 280mg wa sodium. Kuti muchepetse mpaka 40 peresenti ya sodium yochulukirapo, kapena pafupifupi 110mg, yanizani ndi kutsuka nkhuku zonse mumadzi.

Chickpeas ndi malo abwino omwe amapanga mapuloteni. Mapuloteni ndi ofunika kwambiri kuti akhalebe ndi chitetezo cha m'thupi. Imeneyi imakhalanso ndi tsitsi, khungu ndi misomali, ndipo imagwiritsidwa ntchito kumanga minofu ya minofu.

Ubwino Wathanzi wa Chickpeas

Chickpeas ndi gwero labwino kwambiri la zowonjezera, zomwe zili ndi 16 peresenti ya zosowa zanu za tsiku ndi tsiku mu gawo limodzi lakapolo.

Pafupifupi gawo limodzi mwa magawo atatu a fiber mu chickpeas amatha kusungunuka, ndikupanga chakudya chopatsa thanzi. Kafukufuku wasonyeza kuti anthu omwe amadya zakudya zamtundu wochuluka ali ndi thanzi labwino komanso amakhala ndi chiopsezo cha matenda a mtima ndi khansa.

Chickpeas ndi gwero la manganese ndi labwino. Zimakhalanso magwero abwino kwambiri a magnesium, chitsulo, mkuwa, potassium, ndi thiamin.

Nkhuku, monga nyemba zina, zili ndi wowuma wotetezera omwe amachepetsa kuyamwa kwa chakudya. Ena osakaniza otetezedwa sagwedezeka m'matumbo ang'onoang'ono. Kafukufuku wina wasonyeza kuti m'malo mwa zakudya zam'mimba zimatulutsa zakudya zowonongeka pogwiritsa ntchito makina a shuga. Kudya chakudya chamtundu wosakanikirana chingathenso kukhala ndi thanzi lachilombo, kuphatikizapo kulimbikitsa mapiri abwino.

Mafunso Omwe Amakhala Okhudzana ndi Chikupu

Kodi makilogalamu a chana ndi ati?

Chana dal ndi kernel yogawanika ya mitundu yosiyanasiyana ya chickpea yotchedwa desi kapena bengal gram. Ili ndi kukoma kokoma ndi nthaka ndipo, pamene yophika, ili pafupi kukula ndi mawonekedwe a kernel ya chimanga. Ndi imodzi mwa nyemba zomwe zimagwiritsidwa ntchito kupanga dal, zomwe zimayambitsa maziko a Indian cuisine.

Chikho chimodzi chachinayi cha chana zouma chili ndi: 190 magalamu, 2 magalamu mafuta, 0 magalamu olemera mafuta, 0 mg cholesterol, 0 mg sodium, 540 mg potaziyamu, 31 magalamu a carbohydrate, 17 magalamu a fibre, 1 gramu shuga ndi 11 magalamu mapuloteni.

Chophika, theka la theka liri ndi: makilogalamu 126, 1.3 magalamu a mafuta, 0 gramu mafuta okhutira, 0 mg cholesterol, 0 mg sodium, 372 mg potassium, 20.6 magalamu amagazi, 11.2 g fiber, 0,66 gramu shuga, 7.2 magalamu mapuloteni.

Kusaka ndi Kusunga Chikupu

Ngati n'kotheka, yogula nkhuku zouma chifukwa zili ndi sodium yochepa kuposa yamchere. Sungani nkhuku zouma pamalo ozizira, amdima. Mukatsegulidwa, muwaike mu chidebe chotsekedwa mwamphamvu.

Nkhuku zam'chitini zikhoza kusungidwa mu chipinda kapena cabinet ndipo ndi zabwino mpaka tsiku logulidwa bwino.

Njira Zabwino Zokonzekera Nkhuku

Ngati mukugwiritsa ntchito nkhuku zouma zitsimikizirani kuti muzitsitsimutsa poyamba musanagwiritse ntchito.

Kuti muwachepetse poyamba muyenera:

• Sankhani phukusi ndikuchotsani grit, miyala yakale kapena zinyalala
• Ikani nyemba mu mbale ndikuphimba ndi madzi ozizira, kuchotsa zikopa zilizonse kapena zinthu zina zomwe zimayandama pamwamba
• Thirani nyemba mu colander, ndiye tsambani madzi otentha ozizira
• Bweretsani nyemba ku mbale ndikuphimba madzi ozizira, pafupifupi makapu atatu ku chikho chimodzi cha nyemba
• Nyemba ziyenera kukhala zozizira usiku wonse
• Musanagwiritse ntchito, yanizani nyemba pogwiritsa ntchito colander, kutaya madzi

Mungathe kuchepetsa nthawi yowonjezereka pogwiritsa ntchito njira yofulumira. Kufulumizitsa nyemba zanu:

• Sakanizani ndi kudula nyemba
• Kumanga nyemba mu phula ndi madzi ozizira okwanira, kuwaphimba iwo pafupifupi masentimita awiri
• Bweretsani madzi kwa chithupsa ndi kumamera kwa mphindi ziwiri
• Chotsani kutentha, chivundikiro ndi zilowerere kwa ora limodzi
• Sambani nyemba ndi kutaya madzi musanagwiritse ntchito

Onani kuti pafupi chikho chimodzi chachinayi cha nyemba zouma zimapereka makapu atatu achinayi ophika.

Ngati mukugwiritsa ntchito nyemba zam'chitini, tsambani ndi kutsuka musanagwiritse ntchito.

Nkhuku zingagwiritsidwe ntchito kuwonjezera pa saladi, soups, stews, chilis, casseroles, kapena kuwonjezera pa mbale za tirigu. Puree nkhuku kuti apange hummus popaka masamba kapena operekera mbewu zonse. Ngati mukuyang'anitsitsa chakudya chanu chakumagawuni muyenera kukumbukira chigawo chanu cha nkhuku chifukwa iwo ali olemera.

Maphikidwe Ndi Ziphuphu

• Nkhuku ndi Sipinachi ndi Zoumba
• Moroccan Chickpea Chili
• Wophika Jalapeno ndi Lime Hummus

> Zotsatira:

Aguilera Y, Esteban RM, Benítez V et al. Wowonjezera, zogwirira ntchito, ndi zida zazing'ono zamakono mu chickpea ndi lentil monga momwe zakhudzidwira ndi kutentha kwapadera. Journal of Food Food Chemistry. 57:22 (2009) 10682-8.

> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 632-633.