Lik'hilojule Litlhapi Tsa Liphoofolo le Bophelo ba Tsona Melemo
Li-chickpea, tse sa tsejoang e le linaoa tsa garbanzo, ke mofuta oa legume o tletseng liprotheine, fiber le lik'habohaedreite tse rarahaneng. Ho na le mefuta e 'meli ea li-chickpeas: mefuta e "mebala-bala" e rekisoang boholo-holo Bochabela bo Hare le North America le li-chickpeas tse ntšo (tse bitsoang Desi) tse fumanehang India, Pakistan le Ethiopia.
Li-chickpea li fumaneha selemo se seng le se seng 'me li ka rekoa li omisitsoeng kapa tse entsoeng ka makotikoting, kapa u ka reka phofo ea chickpea (besan), e atisang ho sebelisoa ka li-curries tsa Maindia ha e ntse e atolosa-mofuta ona oa phofo o na le halofo ea lik'habohaedreite tsa phofo ea koro' me e na le fiber e ruileng.
Ho kopanya li-chickpeas tse hloekileng le tahini ho hlahisa hummus . Kajeno, ho na le mefuta e mengata ea hummus e nang le 'mala, monate le lik'halori. Ho sebelisa tahini e eketsehileng ho hlahisa hummus e tlaase ka lik'habohaedreite le ho feta ka lik'hilojule. Sebelisa hummus ho jala meroho bakeng sa protheine le fiber-full snack, kapa ho fetola li-condiments tse mafura (joaloka mayonnaise) bakeng sa hummus ha u etsa salate ea tuna kapa ea kana.
| Linonyana tsa Chick Peas Nutrition Facts | |
|---|---|
| Ho Sebeletsa Ho phahamisa likotlolo tse peli tsa likotlolo (121 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 100 | |
| Lik'halori tse tsoang Fat 13 | |
| Kakaretso ea Fat 1.5g | 2% |
| Fatouated Fat 0g | 0% |
| 280mg ea sodium | 12% |
| Li-carbohydrates 17g | 6% |
| Fibete ea lijo 4g | 16% |
| Litlhapi tse 1,9g | |
| Protheine 5g | |
| Vithamine A 0% · Vithamine C 0% | |
| Calcium 2% · Iron 6% | |
* Ho itšetlehile ka lijo tse 2 000 tsa khalori | |
Li-chickpeas tsa kannedine e ka ba mokhoa o atlehang le o bonolo oa ho eketsa fiber le protheine bakeng sa lijo tsa hau, empa li phahame ka sodium ebe li omisitsoe mefuta e mengata. Senoelo sa halofo sa chickpeas se na le 280mg ea sodium. Ho fokotsa karolo ea 40 lekholong ea sodium e feteletseng, kapa hoo e batlang e le 110mg, ts'ula le ho hlatsoa litsuonyana ka metsing.
Li-chickpea hape ke mohloli o motle oa liprotheine tse thehiloeng limela. Liprotheine ke tsa bohlokoa ho boloka tsamaiso ea 'mele ea ho itšireletsa mafung. Hape ke mohaho oa moriri, letlalo le lipekere, 'me o sebelisoa ho thusa ho haha mesifa ea mesifa.
Melemo ea Bophelo ea Li-Chickpeas
Li-chickpea ke mohloli o motle haholo oa fiber, o nang le karolo ea 16 lekholong ea litlhoko tsa hau tsa letsatsi le letsatsi ka sekhahla se le seng sa tšepe.
Hoo e ka bang karolo ea boraro ea fiber ea chickpeas ke fiber e qhibilihang, e etsang hore e be lijo tse nang le pelo e phetseng hantle. Liphuputso li bontšitse hore batho ba jang lihlahisoa tse ruileng tsa fiber ba phela hantle 'me ba na le kotsi e fokolang ea lefu la pelo le kankere.
Li-chickpea hape ke mohloli o motle oa manganese le folate. Li boetse ke mohloli o motle haholo oa magnesium, tšepe, koporo, potasiamo le thiamin.
Li-chickpeas, joaloka limela tse ling, li na le starch e sa mameleng e liehang ho senyeha ha lik'habohaedreite. Tse ling tsa starch tse sa mameleng ha li fumanoe ka maleng. Bonyane phuputso e le 'ngoe e bontsitse hore ho nkela lik'habohaedreite tse hahiloeng ka potlako ka limela tse nang le lefu la tsoekere ho eketsa taolo ea glycemic ka ho ntlafatsa kutloisiso ea insulin ho batho ba nang le lefu la tsoekere. Ho ja lijo tse nang le starch e sa thibeleng ho ka boetse ha ntlafatsa bophelo bo botle ba li-colon, ho kenyelletsa le ho ntlafatsa bophelo bo botle ba 'mele.
Lipotso Tse Tloaelehileng Mabapi le Chickpeas
Ke lik'hilojule tse kae chana?
Chana dal ke kernel e arohaneng ea mefuta e sa tšoaneng ea chickpea e tsejoang e le desi kapa bengal gram. E na le tatso e monate le ea lefatše 'me, ha e phehiloe, e ka bang ka boholo le sebōpeho sa kernel ea poone. Ke e 'ngoe ea limela tse ngata tse sebelisoang ho etsa dal, e leng motheo oa lijo tsa Indian.
Karolo e le 'ngoe ea kotlolo ea chana e omisitsoeng e na le hoo e ka bang: lik'hilojule tse 190, mafura a 2 grams, 0 grams mafura a mangata, 0 mg k'holeseterole, 0 mg sodium, 5,5 mg potasiamo, 31 dikgerama ea lik'habohaedreite, 17 grams fiber, 1 grama le tsoekere le 11 dikgerama.
Ha e phehiloe, senoelo se halofo se na le hoo e ka bang: lik'hilojule tse 126, ligrama tse 1,3, ligrama tse 0 tse tletseng, 0 mg k'holeseterole, 0 mg sodium, 372 mg potassiamo, 20,6 grams ea lik'habohaedreite, 11.2 g, fiber, 0,66 g, tsoekere, 7.2 grams.
Ho Nata le ho Boloka Li-Chickpeas
Ha ho khoneha, reka li-chickpeas tse omisitsoeng hobane li na le sodium e tlaase ho feta makotiki. Boloka li-chickpeas tse omisitsoeng sebakeng se pholileng, se lefifi. Hang ha u bula, u li behe setsing se koetsoeng ka thata.
Li-chickpeas tsa kannede li ka bolokoa ka lekarete kapa khabinete 'me li ntle ho fihlela letsatsi le rekang ka ho fetisisa la theko.
Litsela Tse Molemo Tsa ho Lokisetsa Li-Chickpeas
Haeba u sebelisa li-chickpeas tse omeletseng etsa bonnete ba hore u li koahela pele u sebelisa.
E le hore u li qale pele u lokela ho:
- Khetha sephutheloana 'me u tlose ntho leha e le efe e entsoeng ka majoe, lejoana le majoe kapa lithōle
- Beha linaoa ka sekotlolo ebe o koahela metsi a batang, ho tlosa letlalo leha e le lefe kapa lintho tse ling tse phallang holimo
- Hlatsoa linaoa ka colander, ebe u itlhatsoa tlas'a metsi a batang a batang
- Khutlela linaoa ho sekotlolo mme o koahela ka metsi a batang a batang, likotlolo tse tharo ho e mong le e mong senoelo sa linaoa
- Hangata linaoa li lokela ho koaheloa bosiung bo bong
- Pele o sebelisa, tlosa linaoa ka colander, u lahle metsi
U ka fokotsa nako ea ho noa ka ho sebelisa mokhoa o potlakileng oa ho tsuba. Ho potlakela ho kokobetsa linaoa tsa hau:
- Hlatsoa le ho khetha ka linaoa
- Beha linaoa ka har'a sekoahelo le metsi a lekaneng a pholileng, a li koahele ka lisenthimithara tse peli
- Tlisa metsi ho pheha le ho omisa metsotso e ka bang peli
- Tlosa mocheso, koahela le soak ka hora e le 'ngoe
- Hlatsoa linaoa 'me u lahle metsi pele o sebelisoa
Hlokomela hore hoo e ka bang kotara ea bone ea linaoa tse omisitsoeng e hlahisa likopi tse tharo tse phehiloeng.
Haeba u sebelisa linaoa tse kenngoeng ka makotikoting, feela u tsoe 'me u hlatsoe pele u sebelisa.
Li-chickas li ka sebelisoa ho eketsa salate, sopho, li-stews, chilis, casseroles, kapa ho eketsa lijana tsa lijo-thollo. Puree chickpeas ho etsa hummus bakeng sa ho jala meroho kapa lithollo tse feletseng tsa lijo-thollo. Haeba u shebeletse kabelo ea hau ea lik'habohaedreite hopola karolo ea hau ea likhaku kaha li na le lik'habohaedreite tse ruileng.
Li-Recipes le Li-Chickpeas
- Li-chickpe tse nang le Spiina le Lihlahisoa
- Moroccan Chickpea Chili
- E haetsoe Jalapeno le Lime Hummus
> Mehloli:
> Aguilera H, Esteban RM, Benítez V et al. Starch, matlo a sebetsang, le mekhoa e meholo ea microstructural chickpea le lentil joalokaha e anngoe ke phepelo ea mocheso. Litaba tsa Temo ea Lijo Tsa Temo. 57:22 (2009) 10682-8.
> Labensky, SR, Hause, AM. Ho pheha: Buka ea lithuto tsa limela tsa tlhaho. 3rd ed. Nōka ea Upper Sadle, NJ: Prentice Hall, 2003: 632-633.