8 mabhenefiti ehukupeas uye maitiro ekudya (nemaresipi)

Zvemukati

• Ruzivo rwehutano
• Maitiro ekudya
• 1. Humus recipe
• 2. Chickpea saladhi
• 3. Chickpea muto

Chickpeas nyemba kubva muboka rimwechete sebhinzi, soya uye pizi uye inova sosi yakanaka kwazvo yecalcium, iron, protein, fibers uye tryptophan.

Nekuti inovaka muviri kwazvo, kudyiwa kwezvikamu zvidiki, pamwe nedhayeti yakaenzana kunogona kupa mabhenefiti akati wandei ehutano, kudzivirira kubuda kwezvirwere zvisingaperi, zvakaita seshuga nekenza.

Chickpeas inogona kuve nezvakawanda zvehutano mabhenefiti, senge:

1. Inobatsira kuderedza cholesterol kunwa ura, sezvo yakafuma antioxidants, saponins uye inogadziriswa fiber, ichidzivirira njodzi yezvirwere zvemwoyo;
2. Inosimbisa immune system, nekuti ine vhitamini E uye vhitamini A, pamusoro pekuve yakapfuma mu zinc, izvi zvinovaka muviri zvakakosha kuwedzera dziviriro yemuviri;
3. Inobatsira kuchengetedza hutano hwemhasuru, yekuve wakapfuma mumapuroteni, uchifungidzirwa sarudzo yakanakisa kune avo vasingadye mapuroteni emhuka, sezvo iine chikamu chikuru cheanokosha amino acids kune iyo muviri;
4. Inobatsira kurwisa kushushikana, yeine tryptophan, amino acid iyo inomutsa kugadzirwa kwehutano hwakanaka mahormone, uye zinc, chicherwa icho chinowanzo kuwanikwa mune zvishoma zvishoma panguva iyi mamiriro;
5. Inovandudza hutumbo hwekufamba, sezvo yakafuma mumicheka, iyo inofarira kuwedzera kwehuwandu hwezvituru uye ura, kuwedzera kuvhiringidzika;
6. Inobatsira kudzora shuga yeropa, sezvo ichipa tambo uye mapuroteni anobatsira kuchengetedza shuga yeropa;
7. Inobatsira kudzivirira kupererwa neropa, sezvo yakafuma mune iron uye folic acid, ichiita sarudzo yakanaka kwazvo kune vakadzi vane nhumbu.
8. Inochengetedza mapfupa uye mazino ane hutano, nekuti ine calcium, phosphorus uye magnesium, izvo zvakakosha micronutrients kudzivirira zvirwere zvakaita se osteoporosis uye osteopenia.

Chickpeas inogona zvakare kufarira kuonda, sezvo ichiwedzera kunzwa kwekugutsikana nekuda kwayo fiber uye mapuroteni zvemukati.

Uye zvakare, inogona zvakare kubatsira kudzivirira mamwe marudzi ekenza, sezvo iine saponins, ine cytotoxic chiitiko, inomutsa immune system uye ichiparadza maseru akaipa, pamwe nemamwe ma antioxidants, kudzivirira kukuvara kunokonzerwa nemahara radicals mumasero.

Ruzivo rwehutano

Iyi tafura inotevera iine ruzivo rwehutano hwema 100 g epeji dzakabikwa.

Izvo zvakakosha kuti utaure kuti kuve nezvakanaka zvese zvataurwa pamusoro, nhokwe dzinofanira kuverengerwa mune ine hutano uye yakaenzana chikafu. Chikamu chakakurudzirwa mukudya ndeye 1/2 mukombe wenyuchi, kunyanya kune vanhu vanoda kuwedzera uremu kana vari pakudya kuti vadzikire uremu.

Maitiro ekudya

Kuti udye nyemba, zvinokurudzirwa kunyorova kwemaawa anosvika masere kusvika gumi nemaviri, izvi zvinobatsira kunyorovesa zviyo nekuita kuti zvive zvakapfava, zvichitora nguva shoma kubikwa. Iwe unogona kuwedzera 1 kiyipuniki yesoda yekubheka kuti ubatsire mukuita.

Mushure menguva iyo nhokwe dzaive mumvura, unogona kugadzirira sosi nezvinonhuwira zvaunoda wozowedzera nyemba wobva wawedzera mvura yakapetwa kaviri. Wobva wabika pamusoro pekupisa kwazvo kusvikira uchivira uye wozodzikisa kusvika pakati nepakati, uchibika kwemaminetsi makumi mana nemashanu kana kusvika vanyorova.

Chickpeas dzinogona kushandiswa mumuto, svutugadzike, saradhi, pachinzvimbo chenyama mumidziyo yezvinomera kana muchimiro chehumus, inova yakasanganiswa puree yemuriwo uyu.

1. Humus recipe

Zvisungo:

• 1 diki tangi yemachizi yakabikwa;
• 1/2 mukombe wesame paste;
• 1 ndimu muto;
• 2 akachekwa gariki clove;
• 1 tablespoon yemafuta emuorivhi;
• 1 munyu uye mhiripiri;
• Yakatemwa parsley.

Kugadzirira modhi:

Dhonza mvura kubva kunhokwe dzakabikwa uye sukurudza nemvura. Knead the grain kusvika yaita paste nekuwedzera zvimwe zvinoshandiswa (bvisa parsley nemafuta emuorivhi) uye rova ​​mu blender kusvikira yaita maratidziro anodikanwa epaste (kana ikanyanya kukora, wedzera mvura shoma). Wedzera parsley uye gonhedza namafuta omuorivhi usati washumira.

2. Chickpea saladhi

Zvisungo:

• 250 g yenyuchi;
• Maorivhi akachekwa;
• 1 diced cucumber;
• Onion hanyanisi yakatemwa;
• 2 akachekwa matomatisi;
• 1 grated karoti;
• Munyu, oregano, mhiripiri, vhiniga nemafuta emuorivhi kuravira kwemwaka.

Kugadzirira modhi:

Sanganisa zvese zvinoshandiswa uye mwaka sezvaunoda.

3. Chickpea muto

Zvisungo:

• 500 g yedzakagadzirwa mbichana;
• 1/2 bhero mhiripiri;
• 1 clove yegariki;
• 1 ari pakati peeiii;
• 1 sprig yekorianderi yakatemwa;
• Mbatatisi uye karoti zvakatemwa mumakumbo;
• Pini yemunyu uye mhiripiri kuravira;
• 1 tablespoon yemafuta emuorivhi;
• 1 litre yemvura.

Kugadzirira modhi:

Cheka garlic clove, mhiripiri uye hanyanisi uye furaya mumafuta emuorivhi. Wobva wawedzera mvura, mbatatisi, makarotsi uye chickpeas uye bika pamusoro wepakati kupisa kusvikira mbatatisi uye makarotsi ari nyoro. Wobva waisa munyu uye mhiripiri kuravira uye wobva wawedzera yakatemwa nyowani yekorianderi.