9 Makomborero eChickpea Flour (Uye Maitiro Ekuigadzira Iyo)

Zvemukati

• 1. Akapfuma mavitamini uye zvicherwa
• 2. Inogona kudzora kuumbwa kwemakomputa anokuvadza muzvikafu zvakagadziriswa
• 3. Iine macalorie mashoma pane upfu hwese
• 4. Inogona kunge ichizadza kupfuura hupfu hwegorosi
• 5. Inokanganisa shuga yeropa zvishoma pane hupfu hwegorosi
• 6. Yakarongedzwa nefiber
• 7. Yakakwirira mumapuroteni kupfuura mamwe mafurawa
• 8. Chinotsiva chikuru cheupfu hwegorosi
• 9. Nyore kugadzira pamba
• Chinokosha

Chickpea furawa, inozivikanwawo se gramu, besan, kana garbanzo bhinzi yeupfu, yanga iri chikafu muIndia yekubika kwemazana emakore.

Chickpeas ndeyemhando dzakasiyana-siyana dzegorosi ine hunyoro, nutty kuravira, uye chickpea furawa inowanzo gadzirwa kubva kwakasiyana siyana kunonzi Bengal gramu.

Iyi furawa, iyo iwe yaunogona kugadzira nyore kumba, ichangobva kukura mukuzivikanwa pasirese pasirese seguten-isina imwe furawa yegorosi.

Heano gumi mabhenefiti eupfu hwehuku.

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

1. Akapfuma mavitamini uye zvicherwa

Chickpea furawa yakatakurwa nezvakakosha zvinovaka muviri.

Imwe kapu (92 gramu) yeupfu hwechickpea ine ():

• Makorori: 356
• Mapuroteni: 20 magiramu
• Mafuta: 6 magiramu
• Carbs: 53 magiramu
• Fiber: 10 magiramu
• Thiamine: 30% yeReferensi Yekudyiwa Kwezuva Nezuva (RDI)
• Tsamba: 101% yeiyo RDI
• Iron: 25% yeiyo RDI
• Phosphorus: 29% yeiyo RDI
• Magnesium: 38% yeiyo RDI
• Mhangura: 42% yeiyo RDI
• Manganese: 74% yeiyo RDI

Imwe kapu (92 gramu) yeupfu hwechickpea inorongedza zvishoma furo kupfuura iwe zvaunoda pazuva. Vitamin iyi inoita basa rakakosha mukudzivirira kutadza kwemuzongoza panguva yepamuviri ().

Mune imwe ongororo yekuongorora mukati mevakadzi vanopfuura zviuru gumi nezvitanhatu, vacheche vanozvarwa nevakadzi vaidya hupfu hwakasimbiswa nechero folate uye mamwe mavitamini aive ne68% mashoma emusana musana kuremara pane avo vakaberekwa kune vatori vechikamu vaidya hupfu hwakajeka ().

Vakadzi vaishandisa hupfu hwakakomberedzwa vaive zvakare ne26% yakakwira ropa folate mazinga kupfuura iro rinodzora boka ().

Chickpea furawa inongova neinenge kaviri folate seyero yakaenzana yeupfu hwegorosi yakasimbiswa ().

Uyezve, iyo sosi yakanaka kwazvo yemaminerari akati wandei, kusanganisira ayoni, magnesium, phosphorus, mhangura, uye manganese.

Pfupiso Chickpea furawa izere nemavitamini uye zvicherwa, ine 1 mukombe (92 gramu) ichipa 101% yeiyo RDI yefolate uye inopfuura kota yezvaunoda zuva nezuva kune zvimwe zvinovaka muviri.

2. Inogona kudzora kuumbwa kwemakomputa anokuvadza muzvikafu zvakagadziriswa

Chickpeas ine antioxidants inobatsira inonzi polyphenols ().

Antioxidants ndiwo makomponi anorwisa mamorekuru asina kugadzikana anonzi mahara radical mumuviri wako, ayo anofungidzirwa kuti anobatsira mukukudziridzwa kwezvirwere zvakasiyana ().

Dyara polyphenols zvakanyatsoratidzwa kudzikisira mahara radicals mune chikafu uye kudzoreredza kumwe kukuvara kwavanogona kukonzera mumuviri wako ().

Uye zvakare, hupfu hwechickpea huri kuongororwa nekuda kwayo kugona kudzora iyo acrylamide yezvinyorwa zvakagadzirwa chikafu.

Acrylamide chigadzirwa chisina kugadzikana chekugadzirwa kwechikafu. Inogona kuwanikwa mumatunhu akakwirira muupfu- uye mbatatisi-yakavakirwa tudyo ().

Icho chinogona kukonzera kenza chinhu uye chakabatanidzwa kumatambudziko nekubereka, tsinga uye mhasuru basa, pamwe ne enzyme uye hormone chiitiko ().

Mune kumwe kuongorora kwakafananidza mhando dzinoverengeka dzehupfu, hupfu hwechickpea hwakaburitsa imwe yeakaderera huwandu hweacrylamide painopisa ().

Vatsvagiri vakaona zvakare kuti kushandisa chickpea batter pamazamu machipisi kwakadzora acrylamide kuumbika, zvichienzaniswa nemaputi embatatisi ayo akarapwa nema antioxidants kubva ku oregano uye cranberry (9).

Chekupedzisira, kumwe kuongorora kwakaratidza kuti mapfupi echingwa akagadzirwa nemusanganiswa wegorosi uye hupfu hwehuku hwakanga huine 86% yakaderera acrylamide kupfuura makuki akafanana akagadzirwa nefurawa yegorosi chete (10).

Pfupiso Chickpeas ine antioxidants uye inogona kubatsira kurwisa mahara radicals. Kushandisa hupfu hwechickpea muzvikafu zvakagadziriswa zvinoita kunge kunodzora zvirimo zvinokuvadza acrylamide.

3. Iine macalorie mashoma pane upfu hwese

Chickpea furawa inzira huru pane hupfu hwegorosi kana iwe uri kuyedza kudzikisa yako calori yekudyiwa.

Inofananidzwa nekushandira kwakafanana kweupfu hwakatsetseka hwegorosi, 1 mukombe (92 gramu) yeupfu hwechickpea ine 25% mashoma macalorie. Izvi zvinoreva kuti ishoma simba dense ().

Kuwanda kwesimba uye saizi yechikamu yakadzidzwa zvakanyanya nekuda kwebasa ravo mukutarisira uremu.

Vatsvakurudzi vanotenda kuti kuchengetedza zvikamu zvehukuru zvawakajaira iwe uchisarudza chikafu chine mashoma macalorie inzira inoshanda yekudzora uremu pane kungodya zvishoma (,).

Muvhiki gumi nemaviri, kudzidza kwakasarudzika mune vanhu vakuru makumi mana nevasere vakafutisa, vatori vechikamu vakarairwa kuti vadye zvakanyanya zvakaderera-koriori zvekudya zvakarasikirwa ne4-8 mapaundi (1.8-3.6 kg) kupfuura aya akapihwa mirau yakaoma yekudya ().

Naizvozvo, kutsiva hupfu hwegorosi neupfu hwehuku hunogona kukubatsira kucheka macalorie pasina hazvo kushandura saizi yako.

Pfupiso Chickpea furawa ine 25% mashoma macalorie pane hupfu chena, ichiita kuti isanyanya simba dense. Kudya zvimwe zvakaderera-koriori zvekudya zvinogona kubatsira iwe kudzikisa koriori kudya paunenge uchidya zvikamu zvemazana zvawajaira iwe.

4. Inogona kunge ichizadza kupfuura hupfu hwegorosi

Vatsvaguriri vakaita dzidziso yemakumi emakore kuti nyemba, kusanganisira nyemba nenyemba, dzinoderedza nzara.

Ongororo ya2014 yezviongororwa yakaratidza kuti kusanganisira nyemba mukudya kwakawedzera manzwiro ekuzara mushure mekudya ne31%. ().

Uyezve, hupfu hwehuku hunodzora nzara. Kunyangwe zvisiri zvese zvidzidzo zvinobvumirana, vamwe vakawana hukama pakati pekudya hupfu hwehuku uye kuwedzera manzwiro ekuzara (,,,).

Imwe nzira hupfu hwehuku hunogona kudzikisira nzara ndeyekugadzirisa iyo nzara mahormone ghrelin. Akadzika ghrelin mazinga anofungidzirwa kusimudzira manzwiro ekuzara.

Muchidzidzo chekucherechedza mumadzimai gumi nematanhatu, avo vaidya chikafu chakagadzirwa ne 70% yeupfu chena uye hupfu hwe30% hwehuku hwaive nemazinga akaderera eghrelin pane vatori vechikamu vakadya keke rakagadzirwa ne100% yeupfu chena ().

Nekudaro, kumwe kutsvagurudza kunodikanwa kuti unzwisise zvizere mhedzisiro yeupfu hwechickpea pane chishuwo uye mahormone enzara.

Pfupiso Chickpea furawa inogona kudzikisa nzara nekugadzirisa iyo nzara mahormone ghrelin. Zvakadaro, kumwe kutsvagurudza kunodiwa kuti uone izvi.

5. Inokanganisa shuga yeropa zvishoma pane hupfu hwegorosi

Chickpea furawa ine hafu yehafu yemafuta machena eupfu uye nekudaro inogona kukanganisa shuga yeropa zvakasiyana ().

Iyo Glycemic Index (GI) chiyero chekuti chikafu chinokurumidza sei kupinda mushuga inogona kukora shuga yako yeropa.

Glucose, shuga iyo muviri wako unofarira kushandisa kune simba, ine GI ye100, zvichireva kuti inowedzera shuga rako reropa nekukurumidza. Hupfu chena hune GI inosvika makumi manomwe ().

Chickpeas ine GI ye6, uye zvinwiwa zvakagadzirwa kubva kuhupfu hwechickpea zvinofungidzirwa kuva neGI ye28-35. Ivo zvakaderera-GI zvekudya izvo zvaizove zvine zvishoma zvishoma maitiro pashuga yeropa kupfuura chena furawa (,).

Zvidzidzo zviviri zvekucherechedza muvanhu makumi maviri nevatatu vakasangana vakaona kuti kudya chikafu chakagadzirwa nehupfu hwechickpea kwakachengeta mashuga eropa akaderera pane kudya chikafu chakagadzirwa nefurau chena kana yakazara-yegorosi (,).

Chidzidzo chakafanana mumadzimai gumi nemaviri ane hutano chakacherekedza kuti chingwa chegorosi rose chakagadzirwa ne25-35% furawa yechickpea yakakanganisa shuga yeropa zvakaderera pane zvese chingwa chena uye 100% chingwa chegorosi ().

Nekudaro, zvimwe uye zvakakura zvidzidzo zvinodiwa kuti uongorore hukama huripo pakati pehupfu hwehuku uye shuga yeropa.

Pfupiso Chickpea furawa yakaderera-GI chikafu chine zvishoma nezvishoma chiitiko pashuga yeropa. Mune zvimwe zvidzidzo zvidiki, kudya chikafu chakagadzirwa nehupfu hwehuku chakakonzera kudzikira kweshuga yeropa, zvichienzaniswa nezvigadzirwa zvakagadzirwa nefurawa yegorosi. Zvakadaro, kumwe kutsvagurudza kunodiwa.

6. Yakarongedzwa nefiber

Chickpea furawa izere nefibre, sezvo nhokwe dzacho pachadzo dzakanyanya kukwirira mune ino muviri.

Imwe kapu (92 gramu) yefurawa yechickpea inopa anenge gumi magiramu efibre - katatu huwandu hwefibhi muupfu chena ().

Fiber inopa akawanda maripo ehutano, uye chickpea fiber, kunyanya, yanga ichibatanidzwa nekuvandudzwa kwemafuta eropa.

Muchidzidzo chevhiki gumi nemaviri muvanhu vakuru makumi mashanu nevashanu, vachishandisa makani gumi nemazana mashanu (300-gramu) ehukupeas pavhiki pasina kuita kumwe kuchinjika kwekudya kwakaderedza huwandu hwese cholesterol ne15,8 mg / dl. Mhedzisiro yacho yaigona kuve yakatarwa neiyo fiber yezvinyorwa zvechickpeas ().

Chidzidzo chakafanana muvakuru makumi mana nevana vakaona kuti kudya nhokwe kwemavhiki mashanu kwakadzora cholesterol izere ne3.9% uye LDL (yakaipa) cholesterol ne4,6%, zvichienzaniswa nekudya gorosi ().

Chickpeas inewo mhando ye fiber inonzi resistant starch. Muchokwadi, mune ongororo inoongorora isinga starch zvemukati zvezvikafu zvakati wandei, nhokwe dzakagochwa dzinoiswa mumatunhu maviri epamusoro pamwe nemabanana asina kuibva ().

Tsvagiridzo inoratidza kuti nhokwe dzinogona kuve dzinoumbwa neanosvika makumi matatu muzana starch inodzivirira zvichienderana nemaitiro ainoitwa. Imwe ongororo yakawana kuti hupfu hwechickpea hwakagadzirwa kubva kune mbichana dzakabikwa dzaive ne4,4% inopesana nesitashi (,).

Inodzivisa starch inoramba isina kudzikiswa kudzamara yasvika ura hwako hukuru, iko kwainoshanda sechinhu chekudya kune ako ane hutano gut gut bacteria. Yakave yakabatanidzwa nenjodzi yakadzikiswa yemamiriro akati wandei, kusanganisira chirwere chemoyo, rudzi rwechipiri chirwere cheshuga, uye kenza yekoloni (,).

Pfupiso Chickpea furawa yakakwira mu fiber, iyo inogona kubatsira kuvandudza mwero wemafuta eropa. Iyo zvakare ine mhando yefaera inonzi inodzivirira starch, iyo yakabatanidzirwa kune akati wandei mabhenefiti ehutano.

7. Yakakwirira mumapuroteni kupfuura mamwe mafurawa

Chickpea furawa yakakwira mupuroteni kupfuura mamwe mafurawa, anosanganisira chena uye yakazara-gorosi hupfu.

1-mukombe (92-gramu) unoshumira weupfu hwehuku unopa magiramu makumi maviri epuroteni, uchienzaniswa ne13 magiramu muupfu chena uye magiramu gumi nemaviri muupfu hwegorosi ().

Muviri wako unoda mapuroteni kuvaka musuru uye kupora kubva mukukuvara uye kurwara. Iyo zvakare inoita basa rakakosha mukurema uremu.

Zvepamusoro-protein zvekudya zvinokuchengetedza iwe kuzere kwenguva yakareba, uye muviri wako unofanirwa kupisa mamwe macalorie kugaya izvi zvekudya ().

Uye zvakare, nekuda kwebasa rayo mukukura kwemhasuru, kudya mapuroteni akakwana kuchakubatsira iwe kuchengetedza nyama dzakaonda dzemhasuru, izvo zvinonyanya kukosha kana uri kurasikirwa uremu ().

Zvakare, chickpeas ipuroteni yakanakisa kune vezvinodyiwa uye mavegani, sezvo iine gumi nesere e9 anokosha amino acids, izvo zvinoumba zvikamu zveprotini izvo zvinofanirwa kubva mukudya kwako ().

Iyo yasara, methionine, inogona kuwanikwa muhuwandu hwakawanda mune zvimwe zvekudya zvemiti senge mwana mahara bhinzi ().

Pfupiso Chickpea furawa yakakwira mupuroteni kupfuura hupfu hwegorosi, izvo zvinogona kubatsira kudzikisa nzara uye kuwedzera huwandu hwecalori iwe waunopisa. Chickpeas ipuroteni inokodzera kune vezvinodyiwa, sezvo ivo vachipa angangoita ese akakosha amino acids.

8. Chinotsiva chikuru cheupfu hwegorosi

Chickpea furawa inotsiviwa kwazvo neupfu hwegorosi.

Iine chimiro chemuviri chiri nani pane furawa yakanatswa, sezvo ichipa mamwe mavitamini, zvicherwa, fiber, uye mapuroteni asi mashoma macalorie uye carbs.

Nekuti haina gorosi, zvakare yakakodzera kune vanhu vane chirwere checliac, kusagadzikana kweguteni, kana gorosi kusagadzikana. Zvakadaro, kana iwe uchinetsekana nezve kusvibiswa kwepamuchinjikwa, tsvaga mhando dzakasarudzika dzisina guten.

Uyezve, inoita zvakafanana neupfu hwakatsetseka muzvikafu zvakakangwa uye zvakabikwa.

Hupfu hwakakora hunotevedzera zvinoitwa neguteni muupfu hwegorosi kana hwabikwa nekuwedzera chimiro uye chewiness (34).

Mukuedza kugadzira chingwa chitsva chisina guteni, vaongorori vakawana kuti mubatanidzwa wezvikamu zvitatu zveupfu hwechickpea uye chimwe chikamu chembatatisi kana starch yemufarinya yakanga yakanaka. Zvakadaro, kushandisa chete hupfu hwechickpea kwakaburitsa chigadzirwa chinogamuchirika futi ().

Uyezve, kutsiva chete 30% yeupfu hwegorosi mumakuki kuki neiyo chickpea upfu kwakasimudzira chikafu uye mapuroteni zvirimo mumakuki uku uchichengetedza inonaka kuravira uye chitarisiko ().

Pfupiso Chickpea furawa inotsiva hupfu hwegorosi, sezvo ichiita zvakafanana panguva yekubika. Iyo yakanaka imwe nzira kune vanhu vane chirwere checliac, kusagadzikana kweguteni, kana gorosi allergies.

9. Nyore kugadzira pamba

Iwe unogona nyore kugadzira chickpea furawa kumba. Zvese zvaunoda zvakaomeswa chickpeas, cookie sheet, chikafu processor, uye sefa.

Heano maitiro ekugadzira yako wega chickpea furawa:

1. Kana iwe uchida furawa yakakangwa yenyuchi, isa nhova dzakaomeswa pakokiti uye wozvibika muchoto kwemaminitsi gumi pa 350 ° F (175 ° C) kana kusvika pagoridhe tsvuku. Iyi nhanho inosarudzika.
2. Gaya nhokwe mumushini wekudya kusvika ipfu yakanaka.
3. Simudza upfu kuti uparadzanise chero zvidimbu zvakakura zvechickpea zvisina kukuya zvakakwana. Iwe unogona kurasa zvidimbu izvi kana kumhanya nazvo kuburikidza neyekugadzira processor zvakare.

Kuti uwane hupenyu hwakawanda hwesherufu, chengeta hupfu hwako hwechickpea pane tembiricha yemukati mune mudziyo usina kudzivirira. Iyi nzira inochengeta kwemavhiki matanhatu kusvika matanhatu.

Chickpea furawa inogona kushandiswa munzira dzinoverengeka:

• sekutsiva hupfu hwegorosi mukubheka
• inosanganiswa nefurawa yegorosi yekuvandudza hutano hwezvinhu zvako zvakabikwa
• semunhu akasvibirira muto uye makari
• Kugadzira echinyakare madhishi eIndia, senge pakora (yemiriwo fritters) kana laddu (zvidimbu zvidiki zvekudya)
• kugadzira mapancake kana crepes
• sechingwa chakareruka uye chine mhepo yezvikafu zvakakangwa

Pfupiso Zviri nyore kugadzira furawa yehuku pamba uchishandisa chete nhokwe dzakaomeswa uye zvishandiso zvakajairika zvekicheni. Chickpea furawa inogona kushandiswa munzira dzakasiyana siyana.

Chinokosha

Chickpea furawa izere nehutano hwakakwana. Iyo yakanaka imwe nzira kune yakanatswa gorosi furawa, sezvo iri yakaderera muma carbs uye macalorie asi akapfuma mu protein uye fiber.

Tsvagiridzo inoratidza kuti inogona kuve iine antioxidant kugona uye inogona kudzikira huwandu hweanokuvadza macomputer acrylamide muzvikafu zvakagadzirwa.

Iine zvigadzirwa zvekugadzirira zvakafanana neupfu hwegorosi uye inokodzera vanhu vane chirwere checeliac, kusagadzikana kweguteni, kana gorosi kurwisa.

Chickpea furawa inonaka, ine hutano, uye yakapusa shanduko iyo inobatsira kuvandudza hutano hwechikafu chako.

Unogona kuwana hupfu hwechickpea muzvitoro nepamhepo, asi zvakare zviri nyore kuita kumba.