Hummus Ane Hutano Here? 8 Zvikonzero Zvikuru Zvekudya Hummus Yakawedzera

Zvemukati

• 1. Super Inovaka muviri uye Yakarongedzwa NePuroteni-Yakavakirwa Mapuroteni
• 2. Akapfuma muZviratidziro Zvinoratidzwa Kubatsira Kurwisa Kuzvimba
• 3. Yakakwira muFibre Inokurudzira Kugaya Kwehutano uye Inopa Chako Chakanaka Utachiona Hutachiona
• 4. Ane Yakaderera Glycemic Index, Saka Inogona Kubatsira Kudzora Ropa Shuga Mazinga
• 5. Iine Mwoyo-Hutano Zvinongedzo Zvinogona Kuderedza Hosha Yemwoyo Dambudziko
• 6. Inokurudzira Kuonda uye Inokubatsira Iwe Kuchengetedza Hutano Muviri Kurema
• 7. Yakakura kune Avo Vane Kusashivirira, sezvo Zviri Chaizvozvowo Gluten-, Nut- uye Dairy-Mahara
• 8. Zvinoshamisa Nyore Kuwedzera kune Kudya Kwako
• Nzira Yokugadzira Hummus
• Icho Chinokosha

Hummus inozivikanwa zvisingaite Middle Middle dip uye yakapararira.

Iyo inowanzo gadzirwa nekusanganisa chickpeas (garbanzo nyemba), tahini (pasi sesame mhodzi), maorivhi emuorivhi, ndimu muto uye gariki mune yekugadzira processor.

Hummus haingori inonaka chete, asi zvakare inoita zvakasiyana-siyana, izere nezvinovaka muviri uye yakabatanidzwa kune akawanda anoshamisa hutano uye hutano mabhenefiti ().

Heano zvisere zvakabvumikiswa nesainzi mabhenefiti ehummus.

1. Super Inovaka muviri uye Yakarongedzwa NePuroteni-Yakavakirwa Mapuroteni

Iwe unogona kunzwa wakanaka nezvekudya hummus, sezvo iine akasiyana mavitamini uye mamineral.

I100-gramu (3.5-ounce) inoshumirwa yehummus inopa (2):

• Makorori: 166
• Mafuta: 9.6 magiramu
• Mapuroteni: 7.9 magiramu
• Carbs: 14.3 magiramu
• Fiber: 6.0 magiramu
• Manganese: 39% yeiyo RDI
• Mhangura: 26% yeiyo RDI
• Tsamba: 21% yeiyo RDI
• Magnesium: 18% yeiyo RDI
• Phosphorus: 18% yeiyo RDI
• Iron: 14% yeiyo RDI
• Zinc: 12% yeiyo RDI
• Thiamin: 12% yeiyo RDI
• Vhitamini B6: 10% yeiyo RDI
• Potassium: 7% yeiyo RDI

Hummus sosi huru yepuroteni-yakasimwa, ichipa magiramu 7.9 pakushanda.

Izvi zvinoita kuti ive yakanakisa sarudzo kune vanhu vari pane yezvinomera kana vegan chikafu. Kudya zvakakwana mapuroteni kwakakosha pakukura kwakakwana, kupora uye immune system.

Uye zvakare, hummus inosanganisira iron, folate, phosphorus uye B mavitamini, ayo ese akakosha kune vezvirimwa uye vegans, sezvo vasingakwanise kuwana zvakakwana kubva pakudya kwavo.

Hummus inopa akasiyana mavitamini uye mamineral. Ichowo chakakura chirimwa-chakavakirwa sosi yeprotein, iyo inoita kuti ive sarudzo inovaka kune vegans uye vezvinomera.

2. Akapfuma muZviratidziro Zvinoratidzwa Kubatsira Kurwisa Kuzvimba

Kuzvimba inzira yemuviri yekuzvidzivirira kubva kuhutachiona, kurwara kana kukuvara.

Nekudaro, dzimwe nguva kuzvimba kunogona kuramba kuripo kupfuura kudikanwa. Izvi zvinonzi kuzvimba kusingaperi, uye zvakabatanidzwa kumatambudziko akakomba ehutano ().

Hummus yakazara nezvinhu zvine hutano zvinogona kubatsira kurwisa kuzvimba kusingaperi.

Mafuta omuorivhi ndechimwe chazvo. Yakapfuma mune zvine simba antioxidants zvine anti-kuzvimba mabhenefiti.

Kunyanya, mhandara yemafuta emuorivhi ine antioxidant oleocanthal, iyo inofungidzirwa kuti iine zvakafanana anti-kupisa zvimiro seyakajairika inorwisa-kupisa mishonga (,,).

Saizvozvo, mbeu dzeesame, idzo dzinoumba tahini, dzinogona kubatsira kudzikisa mamaki ekuzvimba mumuviri senge IL-6 neCRP, ayo akakwidziridzwa muzvirwere zvinoputika seArthritis (,).

Zvakare, ongororo zhinji dzakaratidza kuti kudya chikafu chakapfuma mumumagaro senge nhokwe kunoderedza mamaki eropa ekuputika (,,,).

Hummus ine chickpeas, maorivhi uye sesame mhodzi (tahini), izvo zvinoratidzwa kuti zvine anti-kuzvimba zvivakwa.

3. Yakakwira muFibre Inokurudzira Kugaya Kwehutano uye Inopa Chako Chakanaka Utachiona Hutachiona

Hummus sosi huru ye fiber yekudya, iyo inogona kugadzirisa hutano hwekugaya.

Inopa magiramu matanhatu edhayeti yezvikafu pa3,5 ounces (100 gramu), iyo yakaenzana ne24% yezuva nezuva fiber kurudziro yevakadzi uye 16% yevarume ().

Kutenda kune yayo yakakwira fiber zvemukati, hummus inogona kubatsira kukuchengetedza iwe wenguva dzose. Izvi zvinodaro nekuti chikafu chezvekudya chinoderedza uye chinowedzera kuwanda kumagaro kuitira kuti zvive nyore kupfuura ().

Uyezve, fiber yekudya inobatsirawo kupa mabhakitiriya ane hutano anogara mudumbu rako.

Imwe ongororo yakawana kuti kuwedzera magiramu mazana maviri ehukupeas (kana raffinose fiber kubva kuchickpeas) kuchikafu kwemavhiki matatu kwakabatsira kusimudzira kukura kwehutachiona hunobatsira, senge bifidobacteria, uku uchidzvinyirira kukura kwehutachiona hunokuvadza ().

Imwe yeiyo fiber mune hummus inogona kushandurwa nematumbu mabhakitiriya mune epfupi-cheni mafuta acid butyrate. Iyi fatty acid inobatsira kusimbisa iyo colon maseru uye ine akawanda anoyevedza mabhenefiti ().

Zvidzidzo zveLaborari zvakaratidza kuti kugadzirwa kwe butyrate kwakabatana nenjodzi yakaderera yekenza yekoloni uye mamwe matambudziko ehutano (,).

Hummus sosi huru ye fiber, iyo inogona kubatsira kukuchengetedza nguva dzose. Pamusoro pezvo, chickpea fiber inogona kusimudzira kukura kwehutano hutumbu mabhakitiriya, ayo anogadzira butyrate - mhando yemafuta acid iyo inobatsira kupa maseru mumatumbu.

4. Ane Yakaderera Glycemic Index, Saka Inogona Kubatsira Kudzora Ropa Shuga Mazinga

Hummus ine akati wandei zvivakwa zvinogona kubatsira kudzora ako mashuga eropa.

Kutanga hummus inogadzirwa zvakanyanya kubva kunhokwe, idzo dzine yakaderera glycemic index (GI).

Iyo glycemic index chiyero chinoyera kugona kwezvikafu kusimudza shuga yeropa.

Chikafu chine yakakwira GI kukosha chinokurumidza kugayiwa chobva chabatwa, zvichikonzera spike inopinza uye kuwira muropa mashuga eropa. Zvakare, zvekudya zvine yakaderera GI kukosha zvinononoka kugayiwa zvobva zvaburitswa, zvichikonzera kunonoka uye kwakadzikama kukwira uye kuwira mumashuga eropa.

Hummus iri zvakare sosi huru yeyakagadziriswa fiber uye nemafuta ane hutano.

Chickpeas dzakapfuma mumapuroteni, anodzivirira starch uye antinutrients, izvo zvinononoka kudzora kugaya kwe carbs ().

Mafuta anobatsirawo kudzikisa kunwa kwe carbs kubva mudumbu, iyo, zvakare, inopa kunonoka uye kwakadzikama kusunungurwa kweshuga muropa.

Semuenzaniso, tsvagiridzo yakaratidza kuti chingwa chena chinoburitsa kana yakapetwa shuga yakawanda muropa mushure mekudya kupfuura hummus, kunyangwe ichipa yakaenzana carbs ().

Hummus ine yakaderera glycemic index, zvinoreva kuti inononoka kuburitsa shuga muropa. Izvi zvinobatsirwawo neinodzivirira starch, mafuta uye mapuroteni arimo.

5. Iine Mwoyo-Hutano Zvinongedzo Zvinogona Kuderedza Hosha Yemwoyo Dambudziko

Chirwere chemwoyo chinokonzera munhu mumwe muvane vana vanofa pasi rese ().

Hummus ine akati wandei zvigadzirwa zvinogona kubatsira kudzikisa njodzi zviitiko zvemoyo chirwere.

Muchidzidzo chevhiki-shanu refu, vanhu vakuru makumi mapfumbamwe nevanomwe vane hutano vakadya chikafu pamwe neakawedzerwa nhokwe kana chikafu chine gorosi rakawedzerwa. Mushure mekudzidza, avo vakadya dzimwe nhokwe vaive ne4,6% yakaderera "yakaipa" LDL cholesterol mwero kupfuura vanhu vanodya gorosi rekuwedzera ().

Pamusoro pezvo, ongororo yezvidzidzo gumi nevanhu vanopfuura makumi maviri nevatanhatu vakagumisa kuti kudya kwakapfuma nemuturu senge nhokwe kwakaderedza "yakaipa" LDL cholesterol neavhareji ye5% ().

Kunze kwechickpeas, hummus zvakare sosi huru yemafuta-ane hutano mafuta kubva kumafuta emuorivhi.

Kuongororwa kwezvidzidzo makumi matatu nezviviri nevanhu vanodarika zviuru mazana masere nemakumi mana vakaona kuti avo vane huwandu hwakanyanya hwemafuta ane hutano, kunyanya mafuta emuorivhi, vaive ne12% panjodzi yakaderera yerufu nekuda kwechirwere chemoyo uye ne11% panjodzi yakaderera yerufu zvachose ().

Chimwe chidzidzo chakawana kuti pagiramu yega yega (inenge 2 tsp) yemafuta emuorivhi emhandara anodyiwa pazuva, njodzi yechirwere chemoyo yakadzikira neyakawedzera 10% ().

Nepo mhedzisiro iyi iri kuvimbisa, zvimwe zvenguva refu zvidzidzo nezve hummus zvinodiwa.

Hummus ine chickpeas nemafuta emuorivhi - zvidimbu zviviri zvinogona kudzora njodzi, uye nekudaro njodzi yakazara, yehosha yemoyo.

6. Inokurudzira Kuonda uye Inokubatsira Iwe Kuchengetedza Hutano Muviri Kurema

Tsvakurudzo dzinoverengeka dzakaongorora kuti hummus inokanganisa sei kurasikirwa nekurema

Sezvineiwo, maererano neongororo yenyika, vanhu vaigara vachidya nhokwe kana hummus vaive makumi mashanu nematatu muzana pasingaite kuti vafutise.

Ivo vaivewo neBMI yepasi uye chiuno chavo chiuno chaive pakati nepakati 2.2 inches (5.5 cm) diki pane vanhu vaisawanzodya chickpeas kana hummus (25).

Izvo zvakati, hazvinyatso kujeka kana mhedzisiro iyi yaive yakakonzerwa neakasarudzika ehukupe kana hummus kana kungoti vanhu vanodya chikafu ichi vanorarama hupenyu hwakagwinya.

Zvimwewo zvidzidzo zvakabatanidza kudyiwa kwakanyanya kwenzungu senge nhokwe kune huremu hwemuviri hwakadzika uye kugutsikana satiety (26,).

Hummus ine akati wandei zvivakwa zvinogona kubatsira kukurudzira kuonda.

Iyo sosi huru yeakudya fiber, iyo yakaratidzirwa kusimudzira huwandu hwakazara mahormone cholecystokinin (CCK), peptide YY uye GLP-1. Zvakare, chikafu chekudya chakaratidzirwawo kudzikisa huwandu hwenzara mahormone ghrelin (,,).

Nekudzivirira kudya, fiber inogona kubatsira kudzikisa yako calorie yaunodya, iyo inosimudzira kuonda.

Pamusoro pezvo, hummus isosi huru kubva kune yemichero-yakavakirwa mapuroteni. Kutsvagurudza kwakaratidza kuti kudya kweprotein kwepamusoro kunogona kubatsira kudzikisira kudya uye kuwedzera metabolism yako ().

Hummus sosi huru ye fiber uye mapuroteni, ayo anogona kukurudzira kuonda. Tsvakurudzo dzakaratidza kuti vanhu vanodya chickpeas kana hummus nguva dzose havakwanisi kuva vakafutisa, pamwe chete vane BMI shoma uye zviduku zvechiuno chakakomberedza.

7. Yakakura kune Avo Vane Kusashivirira, sezvo Zviri Chaizvozvowo Gluten-, Nut- uye Dairy-Mahara

Kurwara kwezvikafu uye kusashivirira zvinokanganisa mamirioni avanhu pasirese.

Vanhu vanotambura nehukama hwechikafu uye kusagadzikana vanotambura kuti vawane chikafu chavanogona kudya chisingazokonzeresa kusagadzikana zviratidzo.

Neraki, hummus inogona kunakidzwa neanenge munhu wese.

Iyo yakasarudzika gluten-, nati- uye isina mukaka, zvinoreva kuti inokodzera vanhu vanokanganiswa nemamiriro akajairika sehosha yeecliac, nati allergies uye kusagamuchirwa kwe lactose.

Kunyangwe hummus yakasununguka isina izvi zvigadzirwa, zvichiri kungwara kuverenga rondedzero izere yezvigadzirwa, sezvo mamwe marangi anogona kuwedzera zvinodzivirira kana zvimwe zvinongedzo.

Pamusoro pezvo, cherekedza kuti chickpeas dzakakwirira muRaffinose, rudzi rweFODMAP. Vanhu vane hanya neFODMAPs, senge avo vane chirwere chinokanganisa ura, vanofanirwa kungwarira kuti varege kuwedzeredza muhummus ().

Uyewo chengetedza mupfungwa kuti hummus ine sesame mbeu yekunamatira, inozivikanwawo se tahini. Sesame mhodzi yakajairwa allergen kuMiddle East ().

Hummus yakasarudzika gluten-, dairy- uye nati-isina, izvo zvinoita kuti ive sarudzo yakanakisa kune vanhu vane mamwe ma allergies nekusashivirira. Nekudaro, vanhu vane hanya neFODMAPs kana sejisi kune mbeu yesame vanofanira kuigumira kana kuidzivirira.

8. Zvinoshamisa Nyore Kuwedzera kune Kudya Kwako

Haisi hummus chete inovaka uye inonaka, asi zvakare zvakareruka kuwedzera kune chikafu chako - pane zvinoita senge nzira dzisingaperi dzaungashandisa hummus.

Iparadzire paunofarira kuputira, pita muhomwe kana sangweji pachinzvimbo cheimwe yakakwira-koriori inopararira senge mayonesi kana kupfeka kwakasviba.

Hummus inogadzirawo chinonaka uye yakanyatsobikwa nezvikafu zvinonaka senge celery, karoti, magaka uye mhiripiri inotapira. Vanhu vazhinji vanoona izvi zvinogutsa mbatata chip zvishuwo.

Kunyangwe hummus iri kuwanikwa zvakanyanya muzvitoro, zviri nyore kwazvo kugadzira kumba.

Maitiro ese anotora pasi pemaminitsi gumi uye zvinongoda processor yekudya.

Nzira Yokugadzira Hummus

Zvinoshandiswa

• 2 makapu ehuku dzakakangwa (garbanzo nyemba), yakadururwa
• 1/3 mukombe we tahini
• 1/4 mukombe wemuto wemonimu
• 1 tablespoon yemafuta emuorivhi
• 2 garlic clove, yakapwanyika
• Chidimbu chemunyu

Mirayiridzo

• Isa zvinoshandiswa muzvigadzirwa zvekudya uye sanganisa kusvikira zvatsetseka.
• Nakidzwa nekuputira, sandwiches kana sedip inonaka.

Hummus ine hutano, inoshanda zvakasiyana uye iri nyore kwazvo kugadzira. Ingo wedzera izvo zviri pamusoro kumusoro muchikafu chekugadzira uye sanganisa kusvika pakatsetseka.

Icho Chinokosha

Hummus inozivikanwa nedhivhosi yekuMiddle East uye inopararira yakazara nevitamin nemamineral.

Kutsvagurudza kwakabatana hummus nezvakavhenganiswa kune akasiyana siyana anoyevedza ehutano mabhenefiti, kusanganisira kubatsira kurwisa kuzvimba, kugadzirisa shuga yeropa, hutano huri nani hwekugaya, hutachiona hwehutachiona hwemwoyo uye kuonda.

Zvakare, hummus yakasununguka isina zvinowanzoitika zvekudya zvekudya uye zvinogumbura, senge gluten, nzungu uye dairy, zvinoreva kuti inogona kunakidzwa nevanhu vazhinji.

Wedzera hummus kuchikafu chako nekutevera kamukira iripamusoro - zviri nyore kuita uye zvinotora mashoma maminetsi gumi.

Zvese mune zvese, hummus ndeye yakapusa yakapusa, ine hutano uye inonaka yekuwedzera kune kwako kudya.