Kodi Garbanzo Bean (Chickpea) Ndi Chiyani?

Zoona Zakudya Zakudya Zakudya Zogwiritsira Ntchito Chickpea Flour

Ufa wa nkhono wa Garbanzo umapangidwa ndi kupukuta nyemba zoumba zagbanzo (nkhuku) kukhala ufa. Ndicho chogwiritsidwa ntchito chotchuka ku Middle East ndi Indian kuphika, komwe amapezeka mu mbale monga falafel ndi hummus. Popeza nyemba za garbanzo zili ndi mapuloteni komanso mavitamini komanso mavitamini angapo ndi mavitamini a B, ufa wawo umakhala wathanzi kwambiri.

Garbanzo Nyemba Zokonda Zakudya Zakudya

Chikho chimodzi cha ufa wa nyemba wa nyemba wa nyemba amapezeka ndi mapuloteni oposa 20 magalamu ndi pafupifupi 10 gm ya fiber pamodzi ndi makilogalamu 350.

Lili ndi mamililo oposa 4 a iron, 150 milligrams a magnesium, oposa 2.5 gm zinc, 1.6 milligrams niacin, ndi micrograms 400 za folate .

Ubwino wathanzi wa Garbanzo nyemba

Popeza ufa wa nyemba wothira nyemba umakhala wambiri mu B-complex yomwe imatchedwa kuti wotsatila, zingakhale zothandiza kwa amayi omwe ali ndi mimba kapena akhoza kutenga mimba chifukwa zimathandiza kupewa kutaya kwabadwa kotchedwa spina bifida.

Kuonjezera apo, ufa wa garbanzo uli wambiri muzitsulo zomwe zili zofunika kuti thupi likhale ndi thanzi labwino. Kuwonjezera apo ufa wa nkhono wa garbanzo uli wambiri m'maminera omwe ndi ofunika kwambiri kuti mafupa ndi mano amphamvu komanso ntchito yamtundu ndi mitsempha.

Kuphatikiza kwa mapuloteni ndi matope kumatanthauza kuti zakudya zopangidwa ndi ufa wa nkhono ndi nyemba ndizo zisankho zabwino kwa anthu omwe amawona kulemera kwawo. Ndi combo yomwe imakulepheretsani kukhala wochulukirapo komanso kukuthandizani kuti mukhale okhutira pakati pa chakudya kotero kuti simungathe kuswa. Komanso, zakudya zathanzi zopangidwa ndi ufa wa nkhono zingakhale zopindulitsa kwa anthu omwe ali ndi shuga chifukwa fiber imathandizira kuchepetsa kuyamwa kwa shuga.

Pomaliza, kudyetsa zakudya zamtundu wambiri kumathandiza kuchepetsa ma cholesterol ndipo kungakhale kusankha kwa chakudya chamoyo chabwino. Mwachitsanzo, chakudya cha Mediterranean chimaphatikizapo nyemba ndipo chimadziwika bwino chifukwa cha ubwino wake wa thanzi.

Mafunso Omwe Ambiri Pafupi ndi Garbanzo Mbewu ya Nyemba

Kodi ufa wa garbanzo wopanda nyemba ndi gluten?

Inde, popeza nyemba za garbanzo ndi nyemba osati mtundu uliwonse wa tirigu, ufa wa nyemba wothira nyemba samakhala ndi gluteni kotero ndizovuta kudya zakudya zopanda thanzi.

Kodi ikhoza kugwiritsidwa ntchito ngati tirigu kapena m'malo ena a tirigu m'malo mwa gluteni?

Nthawi zina. Ngakhale kuti sizingagwire ntchito kuphika mkate wophika-yisiti, izo zidzagwira bwino kwambiri chakudya chofulumira monga mkate wa banki kapena muffins ndi mikate. Ali ndi kukoma kwa nutty komwe kumagwira ntchito mu zakudya zambiri.

Kodi ufa wa nyemba wa garbanzo ndi wofanana ndi ufa wa chickpea?

Inde. Nyemba za Garbanzo zimadziwikanso ngati nkhuku, choncho ufa wa nyemba wa garbanzo nthawi zina umatchedwa ufa wa chickpea.

Kodi liri ndi mayina ena alionse?

Nkhokwe ya Garbanzo imatchedwanso besan, ufa wa gramu, ndi ufa wa nyemba.

Kusankha ndi Kusunga Mbewu ya Nkhanu ya Garbanzo

Garbanzo ufa wa nyemba mwinamwake udzakhala wovuta kuti upeze mu sitolo yogulitsa koma iwe ukhoza kuchipeza mu malo odyera zachilengedwe kapena gawo la zakudya zamitundu yonse.

Ngati simungathe kuzipeza mu sitolo yanu yogulitsa, mungayesetse malo ogulitsa zakudya zachilengedwe ndi ops co-ops.

Nkhumba ya nyemba ya Garbanzo imagulitsidwa mu matumba osindikizidwa kuti mutha kutentha kutentha mpaka thumba likutsegulidwa. Pambuyo pake, mutha kubwezera chikwama kapena kuika ufa mu chidebe chosungunuka ndikukhala m'malo ozizira ouma, kapena firiji. Ngati mukufuna kusunga ufa wa nyemba kapena nyemba zingapo, zingakhale bwino kuti muzisunga mafiriji.

Dzipangire Wanu Garbanzo Nyemba Zoumba

Nkhumba ya nyemba ya Garbanzo ndi yophweka kupanga ndipo ngakhale simungapeze ufa wa nyemba wa nkhono ku sitolo yapafupi, ndithudi mudzapeza nyemba zouma za garbanzo m'masitolo ambiri.

Kuti mupange ufa wa nyemba wa garbanzo, ingogwiritsani ntchito pulogalamu yamakina kapena khofi yopukusira khofi kuti musamalire nyemba zouma mu mawonekedwe a powdery.

Mukhozanso kupanga ufa kuchokera ku nkhuku zam'chitini. Azimutseni m'madzi, ziwawume zouma, ndi kuziyala pa pepala lophika kuti muwotchedwe mu uvuni wa digirii 450 kwa mphindi pafupifupi 30 mpaka 40. Aloleni iwo azizizizira ndi kuwasandutsa iwo mu ufa.

Njira Zabwino Zogwiritsira Ntchito Garbanzo Nyemba Zoumba

Mungagwiritse ntchito ufa wa nyemba wothira nyemba kuti mupange mapuloteni apamwamba ndi zikondamoyo kapena kuwonjezera pa zakudya zamasamba kuti mupititse patsogolo mapuloteni. Apo ayi, ingagwiritsidwe ntchito m'maphikidwe osiyanasiyana omwe amagwiritsa ntchito zitsulo zomwe zimapangitsa kuti azikhala bwino ndi zakudya zokoma za nyemba za garbanzo.

Kugwiritsira ntchito ufa wa nyemba wonyezimira ukhoza kupatsa thanzi zakudya zopangira zakudya monga brownies, makeke, ndi mipiringidzo ina. Koma, kuti mupitirize kukhala ndi thanzi la garbanzo nyemba, kumbukirani kusankha maphikidwe omwe amakhala ochepa mu mafuta, shuga, ndi makilogalamu pa kutumikira.

Zakudya Zathanzi Ndi Garbanzo Nyemba Zomera

Maphikidwe onsewa ali ndi ufa wa garbanzo (kapena chickpea) ndipo ndi oyenera kudya zakudya zoyenera:

• Zosokoneza Bwenzi la Latkes
• Mwamsanga Garbanzo Bean Flour Hummus
• Chickpea Flour Pancakes

Mawu Ochokera

Kugwiritsira ntchito ufa wa nyemba wa nyemba ndi njira yabwino kwambiri yowonjezeretsa mapuloteni anu ndi zakudya zamtundu ndipo zimakhala bwino kwa zakudya zamasamba, zamasamba, ndi za omnivorous. Mtedza wake wofewa amathandiza kwambiri pa maphikidwe osiyanasiyana, okoma komanso okoma.

> Zotsatira:

> Chigwirizano cha ku America cha shuga. Mitundu ya Zakudya Zam'madzi.

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