I-chickpea ye-Mutton, noma i-chickpea, ngumkhiqizo ongavamile wesifunda sethu, kodwa uyaqhubeka ebonakala emashalofini esitolo. It has ukunambitheka okumnandi, kungokwemifino ewusizo kakhulu futhi une ukusetshenziswa kakhulu kakhulu ekuphekeni. Ngokuvamile esetshenziselwa ukudla okutshala imifino kanye ne-vegan, kanye nalabo abahambisana nemithetho yokudla okunempilo okunempilo. EMpumalanga, izinkukhu zaqala ukulimalwa isikhathi eside ngaphambi kwesikhathi sethu, ngoba ngisho ngaleso sikhathi zazizi ngezakhiwo ezimangalisayo zomkhiqizo womzimba womuntu.
Kucebile kangakanani umkhiqizo ongavamile?
Izinzuzo ezinkulu ze-chickpeas zikhona ekubunjweni kwayo okucebile. Isiko se-Bean sinezakhi ezingaphezu kuka-80 futhi sinconywa ukusetshenziswa kwansuku zonke. Futhi, i-chickpea ingumkhiqizo ophansi wekhalori nomsoco ohlala unomphela ngaphandle kokulimaza kumuntu. Inani le-caloric ye-100 g servings yama-chickpeas abilisiwe yi-127 kcal kuphela.
Inani le-BZHU emkhiqizo kanje:
- amaprotheni - 8.3 g;
- amafutha - 1.9 g;
- ama-carbohydrate - 19.3 g
Phakathi kwezakhi ezinamapayi wezinkukhu kukhona okulandelayo:
- amavithamini: A, B1, PP, beta carotene;
- ama-macronutrients: i-potassium, i-phosphorus, isulfure, i-calcium, i-magnesium, i-silicon;
- ukulandelela izici: i-cobalt, i-manganese, ithusi, i-molybdenum, i-selenium, i-ferum, i-zinc, i-iodine;
- I-cellulose - 10 g;
- umlotha - 3 g;
- isitashi - 43 g;
- ushukela - 3 g
Kumele uqaphele ukuthi inani lamavithamini e-chickpeas kunengqondo kakhulu, kodwa-ke, lesi siko singumnikazi werekhodi langempela okuqukethwe kwezinto ezincane namacro, inani lawo engxenyeni eyodwa yomkhiqizo liyakwazi ukumboza izinga lansuku zonke lomuntu omdala.
Uyazi? Emakhulwini e-XVII-XVIII, isiphuzo esikhethekile sephulwa eYurophu ngesisekelo se-chickpea enamabele, okumele kube yindlela ehlukile yekhofi.
Kungani i-chickpea isebenza?
Iqoqo elikhulu lezinto eziwusizo liphendulela ama-chickpeas kumuthi wendalo wokulawula nokuvimbela izifo eziningi. Inzuzo enkulu yomkhiqizo wukuthi ngesikhathi sokushisa ukushisa yonke into ewusizo kuyo igcinwa. Lo mkhiqizo uyadingeka ekudleni izitshalo zemifino, izikhumba kanye nezokudla okuluhlaza, njengoba kungashintsha ngokuphelele inyama futhi kube umthombo wamaprotheni nama-amino acids. 
Kwamasosha omzimba
I-chickpeas iqinisa isimiso somzimba sokuzivikela, ngakho-ke ekwindla-ebusika kuyisilinganiso esihle kakhulu sokuvimbela umkhuhlane, ukushisa ngisho nokushisa okuvamile. Umphumela womzimba womkhiqizo unikeza i-amino acid lysine ebalulekile. Ikhuthaza ukuthuthukiswa kwamangqamuzana omzimba omzimba amelana namagciwane nama-bacterium.
Funda futhi ngalezi zinhlayiya njenge-peas: inani lokudla okunomsoco, ukwakheka, izakhiwo eziwusizo nokulimala; iziphephelo zokupheka ebusika, ukomisa, ukuqandisa.
Ngesimiso senhliziyo
Umphumela ozuzisayo we-legume ufinyelela ohlelweni lwe-cardiovascular ngenxa yokuqukethwe okuphezulu kwamaminerali ahlukahlukene. Ngakho-ke, ukusetshenziswa kwalo kunciphisa ingozi yokushaywa isifo nokushaya kwenhliziyo, kanye ne-cataracts. I-potassium ne-magnesium, engxenyeni ye-legume, ihlinzeka ngesilinganiso senhliziyo esifanele nengcindezi yegazi, ivikele izitsha emanzini anosawoti, yondle imisipha yenhliziyo.
Ukugaya
Ukusetshenziswa kwe-chickpeas kunomphumela omuhle emsebenzini we-digestive system. Lo mkhiqizo ekudleni unomphumela wokuvimbela ekubhekaneni nokukhathazeka emhubheni wamathumbu, ukukhuthaza ukuqedwa kwezinto ezinobuthi, kuvame ukukhipha i-microflora: kubhubhisa ama-microorganisms we-pathogenic futhi kudala imvelo enhle yezitshalo ezinobungane nezidingekayo. Into ephelele ku-fiber: i-chickpeas iqukethe i-fibre engenayo futhi engenayo. I-former yakha inqwaba efana ne-gel emathunjini, esusa i-bile kanye ne-cholesterol kanye ne-toxin, kuyilapho izintambo ezingenayo ivuselela isisu somzimba. 
Ukusetshenziswa kwama-chickpeas kunciphisa ingozi yokuqothuka kanye nezicubu ezimbi emathunjini ngenxa yokuvikelwa kwama-radicals mahhala. E-gastritis, izilonda kanye ne-colitis, ukusebenzisa umkhiqizo we-pulp kukhulula isimo futhi kunciphise izimpawu.
Kuhlelo lwe-genitourinary
Izithelo ze-chickpea zinomthelela wokuvuthwa, zikhuphula umswakama owedlule, zihlanza izinso nesisindo, ngaleyo ndlela zivimbela ukwakheka kwamatshe. Kanye nohlobo oluthe xaxa, uketshezi, izidakamizwa ezihlukahlukene, i-cholesterol ne-bile ziphuma emzimbeni. I-Manganese, engxenyeni ye-legume, ihlinzekela ukujwayelekile komsebenzi wokuzala.
Kuyathakazelisa ukufunda ngezakhiwo ezizuzisayo zemifino: ubhontshisi (omhlophe, obomvu, omnyama, uchungechunge), ubhontshisi, amantongomane, ama-soybean ahlume.
Ngesimiso sezinzwa
Okuqukethwe okuphezulu kwe-manganese kuchaza umphumela omuhle we-chickpea ohlelweni lwezinzwa. Lesi sici sinikeza izinqubo eziyisisekelo ze-neurochemical ohlelweni oluyisisekelo senzwa, ukuzinza kwezingqamuzana zamangqamuzana wegazi futhi ngokuvamile isimiso sezinzwa. Inani elanele lama-manganese emzimbeni uyisihluthulelo sokwenza okuhle, ukuhlushwa okujwayelekile, ukuphendula nokuthatha izinqumo. Futhi zonke izinqubo zokucabanga, imizwelo, inkumbulo ziyathuthukiswa. Ngokuntuleka kwezakhi, lezi zinqubo ziphazamiseka, ngaphezu kwalokho, kungase kube nokudumala, ukuphazamiseka kwemisipha nobuhlungu, nezinye izinkinga zokunyakaza. 
Kubalulekile! Yonke imiphumela ezuzisayo yezinkukhu ingatholakala ngokudla kuphela umkhiqizo ohlwanyelwe. Ngenkathi yokuhluma, izingxenye ezikhethekile zenzalo ziyasebenza futhi ziyadingeka ekukhuleni kwezitshalo. Ngakho-ke, umkhiqizo uba "ophilayo" futhi kaningi uphethwe ngezinto eziwusizo. Ukuze uhlume izitshalo eziqhamukayo, zigijimise ngobusuku bonke, bese uzihlwitha bese uhlala ngaphansi kwendwangu emanzini amahora amahora angu-10 kuze kuvele izinqubo ze-0.5-1 cm usayizi.
Kungenzeka yini
Umbuzo uvela ukuthi kungenzeka yini ukuthatha izinkukhu kuzo zonke izinzuzo zayo kumaqembu athile abantu. Isibonelo, kuvumelekile ukuba badle i-chickpea ngesikhathi sokubeletha nokudla, ebuntwaneni noma kwezinye izifo ezithile.
Ukukhulelwa
Kwabesifazane abasebasha abasekhundleni se-chickpea akuvunyelwe kuphela, kepha futhi Kunconyiwe ukusetshenziswa. Umkhiqizo uvuselela ukukhiqizwa kwe-hemoglobin futhi kuvimbela ukwakheka kwe-anemia - isifo esinjalo njalo ngesikhathi sokukhulelwa. Futhi, amaminerali (i-calcium, i-iron ne-phosphorus) aqinisa izicubu zamathambo, avikela umama wesikhathi esizayo kusukela ekuqhekekeni nokuhlukunyezwa kwesistimu ye-musculoskeletal. 
Ukubeletha
Uma ukondla kufanele uqaphele, usebenzisa ama-chickpeas. Kuzo zonke izitshalo ezikhanyayo, yiyona ephephile kakhulu futhi inomusa kakhulu ohlelweni lokugaya, okungavamile ukubangelwa ezinye ubhontshisi, flatulence. Nokho ezinyangeni ezimbalwa zokuqala emva kokubeletha, umkhiqizo usengcono ukwenqaba futhi ulinde kuze kufike isimiso sokugaya ingane esishintsha kuhlobo olusha lokudla.
Ngemuva kwalesi sikhathi, ama-chickpeas angangena ngokuphepha ekudleni kwamamama abahlengikazi. Igalelo lokuvuselela okusheshayo ngemva kokubeletha, ligcwalisa umzimba wesifazane nengane enezinto eziwusizo, inomthelela ekwakhiweni kwezitho nezinhlelo ezinganeni.
Kudingekile ukuthi usebenzise ama-peas kuphela ngaphambilini afakwe amahora angu-8-10, ungapheki izitsha eziyinkimbinkimbi, ezakhiwe yizinhlobo eziningi ze-chickpea, inyama, ubhontshisi nezinye izitshalo. Ngesikhathi se-HB, kungcono ukusebenzisa umkhiqizo we-legume izikhathi ezimbili ngesonto, ngesikhathi semini.
Funda futhi mayelana nezinzuzo nokulimaza, ukusebenzisa ufulawa we-chickpea.
Ukulahlekelwa isisindo
I-Chickpea ibhekwa njengomkhiqizo wokudla okufanele ufakwe ekudleni kwabantu abanokukhuluphala nokuqhathanisa ngokweqile. Abantu abanezinkinga ezifanayo baphoqeleka ukuba banamathele ekudleni okukhethekile, okuyinto ezimweni eziningi abazwa ukulamba njalo. Noma kunjalo, ama-chickpeas aphakathi kwemikhiqizo embalwa ukuthi ngisho nangamanani amancane angagcwalisa umzimba ngokuphelele. Umkhiqizo uyakwazi ukusungula izinqubo zemithi, ngaphezu kwalokho, ukulahlekelwa isisindo kunomthelela ekuqedeni ubuthi, ukusimiswa kwesihlalo. 
Ngesifo sikashukela
I-Chickpeas imthombo omuhle kakhulu we-carbohydrates kancane, ngakho kungaba yindlela ephilile yokudla okuvinjelwe ekudleni kwabantu abanesifo sikashukela. Ukusetshenziswa kwe-legume akubanga ukuthi i-insulin iqhume futhi iyanciphisa izinga layo eliphakeme, ngakho-ke liphephile ngalesi sigaba sabantu.
Kusukela nini abantwana abangakwazi
Ama-Chickpeas angabangela ukwanda kwegesi, ngakho-ke akukhona ekudleni kwezingane ezincane kakhulu. Ukuqaphela ingane enhle kakhulu ingaba neminyaka eyi-1.5-2. Ama-chickpeas angasetshenziswa njengamazambane ahlambulukile noma amasobho ahlanzekile. Kufanele uqale nge-1 tsp. futhi kancane kancane ukwandise inani lomkhiqizo uma ingane ingenayo impendulo engathandeki. Ebuntwaneni kuwanele ukudla kuze kube ngu-80-100 g womkhiqizo ngosuku.
Kubalulekile! Izitsha ze-Chickpea zezingane kufanele zibe nesakhiwo esihambisanayo (isakhiwo esijwayelekile).
Isicelo ekuphekeni emazweni ahlukene
Ekuphekeni, ukusetshenziswa kwalesi siko se-legume kuhluka kakhulu. Ngesisekelo se-chickpeas silungiselela ama-salads, ama-appetizers, izifundo zokuqala nezesibili.
Ama-Chickpeas ahle kakhulu ahlanganiswe nemikhiqizo enjalo:
- imifino (izinhlobo ezahlukene iklabishi, izaqathe, utamatisi, pepper);
- amafutha yemifino (umnqumo, isisame, i-linseed);
- imifino (dill, parsley, basil, cilantro, fennel);
- amasoso (utamatisi, lwesinaphi);
- izinongo kanye nokuvuna (i-pepper, i-coriander, i-cumin).
Izincomo zokusetshenziswa:
- I-chickpea iyinomkhiqizo onomsoco, onzima kakhulu, ngakho-ke ngemuva kokuwuthatha ukudla, kufanele uthathe okungenani amahora angu-4 ngaphambi kokudla okulandelayo, ukuze izimpucu zifakwe kahle.
- Ukuze ugweme ukuvutshelwa kwezitsha ze-chickpea ungaphuzi amanzi.
- Ngesidlo esisodwa, kuyisifiso sokusebenzisa uhlobo olulodwa lweprotheyini (kithi kuphela ama-chickpeas).
- Gwema ukusetshenziswa ngesikhathi esisodwa ngesinkwa, amazambane.
- Njengamanye amaqabunga, ama-chickpeas angabangela ukuphuza. Ukwehlisa amandla lokhu, izitsha ezivela kuwo kumele zenziwe ngezimpahla zokugqoka (fennel, dill, cilantro).
Funda ukupheka ubhontshisi ku-tomato sauce ebusika.
Yiqiniso, izitsha ezidumile kakhulu ze-chickpea ziyi i-falafel ne-hummus.
I-Hummus - Lokhu kuyinkimbinkimbi ehambisana nokunamathela, lapho, ngaphezu kwe-chickpea, engeza i-garlic, amafutha omnqumo, i-paprika, ijusi kalamula kanye nesame yomhlabathi. Kwabiwa eMiddle East.
Ividiyo: iresiphi ye-hummus Falafel Kuthathwa njengesidlo samaJuda esijwayelekile, nakuba imvelaphi yaso yangempela ayingaziwa. Yenziwe ngamapatti aphethwe yi-chickpea ehlanganiswe ngesinkwa esincane esincane.
Falafel
Uyazi? Uthando lwama-Israyeli futhi ludumisa le mikhiqizo kakhulu kangangokuthi baye benza ngisho namaholide abo. Ngakho, njalo ngonyaka ngoJuni 12 yiSuku lweFalafel, futhi ngoMeyi 13 - usuku lwe-hummus. Bobabili amaholidi bancane futhi baye bagubha kusukela ngo-2011.
Ukungafani
Ukuqhathaniswa kwalokhu mkhiqizo kuncane kakhulu, kuncishiswa isilonda sesisu, ukungabekezelelani ngabanye kanye nokuthambekela kokwandiswa kwegesi. Kuyadingeka ukuba uqaphele ezindala nasezincane kakhulu ngenxa yengozi yokulala.
Uma ungasazi ngalesi mkhiqizo, sekuyisikhathi sokuhlola ukunambitheka kwayo nezinzuzo. Ngenxa yokuphikisana okuncane, ama-chickpeas ahlanganiswe kahle ekudleni kwabantu abaningi, eqinisa umzimba ngezinto ezibalulekile nokuvikela izifo. Bonisa umcabango wakho, uzame, futhi ngokuqinisekile uzomangala abathandekayo bakho nge-chickpeas enhle!
