Chimbofungidzira, chickpea inozivikanwa kuvanhu kwemakore anopfuura 7 000. Yakarimwa muGreece yekare, Roma, uyewo kune dzose dzese kumabvazuva. Nuti ndiyo hama yepedyo ye "classic" pea, uye nenzira dzakawanda, kupfurikidza neshamwari yake pakubudirira kwekushandisa - nokuti huku dziri nyore nyore kudya, uye mavitamine zvechokwadi haasi pasi pemaperesi.
Chaizvoizvo, chickpeas, uye peas. "Bhana" kana kuti mazinga eTurkey, vazhinji vanozivikanwa nokuda kwekare kare - ndiro falafel, hummus, kichadi.
Asi zvakakosha zvechickpeas zvinotibvumira kufara zvose izvi uye panguva imwechete zvakakodzera tichifunga isu tiri vatevedzeri vezvokudya zvine utano.
Inobatsira chickpeas
Iko kune mabasa akawanda ezvekudya zvinovaka muviri anoratidza kuti chickpea ndiyo inowanikwa pasi rose yemaprotini. Izvi zvinoreva kuti chick inofamba-shanduka kunyange soy-chikafu chinozivikanwa chezvirimwa. Torosi yeTurkey pamwe chete nemupunga wegorosi ichakugadzirisa nezvose zvakakwana zveamino acids anokosha - saka, munhu angave asina kufuridzirwa sei, uye kwete kunyora chirevo pamusoro pechickpea!
Pamusoro pechickpeas kuita upfu. Inoshandiswa kune dzimwe zvirwere, uye zvakare sechirwere chekudzivirira:
- inokurudzirwa kune avogic varwere vane lactose kusagadzikana semuviri wemaprotheni;
- Inokurudzirwa nokuda kwekushungurudzika kwemudumbu, se astringent;
- Inokurudzirwa sechinhu chinokosha chekurera mwana, sezvo mapuroteni anobva kuChickpea akachekwa zviri nani kudarika peas;
- yemuti weupfu wehuni zvinonzwisisika kugadzirira chiso masks - nemafuta emuorivhi kana mazai vatsvene, zvichienderana nerudzi rweganda.
Zvinobatsira chickpeas zvinogadziriswa nekugadzirwa kwayo:
- calcium, magnesium, manganese, mhangura, sodium nesimbi;
- mavitamini eboka B;
- cellulose.
Micronutrients mu chickpea inogona kuita kuti ganda rako rive rakachena uye rinopera, uye B mavitamini achabvisa zvachose kushungurudzika kwekutya, kufunganya kwemafungiro, uye kuora.
Asi fiber ndicho chikonzero chikuru chekushandisa peas rinorema kurasikirwa.
Nut kuti uwedzere kurasikirwa
Chickpeas inofarirwa nevashambadzi vose, sezvatakamboti, vazhinji vanoedza kurondedzera ruzivo rwechigadzirwa ichi mumabasa avo esayenzi. Saka, mugore ra2010 mumagazini yeAmerica pane ruzivo, maererano nezvikamu zviviri zvezvikamu zvemasikati pazuva zvinogona kuderedza kuwedzera kwehutano. Yaiva pamusoro pevarwere vakawanda, uye kurasikirwa kwakaitika (kunyangwe zvichidzika) kubva kune marisi, kunyange kana panguva imwe chete, zvimwe zvekudya zvaiva, kuisa zvinyoro, kwete kudya.
Imwe nyaya inofarira chickpeas yekurema kwekure uye zvakare kubva kuAmerica. Chickpeas, peas and lentils ndizvo zvakanakisisa zvekudya zvepasi-calorie kudya. Sezvazvinozivikanwa, nokuda kwezvokudya tinosarudza michina ine simba rezasi rinokosha, iyo kwenguva yakareba inopa pfungwa yekuita satiety. Saka, chickpeas mune chimwe chikamu chine hafu yezvigadzirwa zvezuva nezuva zve fiber , uye 14,5 g yeprotheni. Zvose izvi, zvechokwadi, zvichagara kwenguva yakareba.
Panguva imwe chete, achida kushandisa chickpeas mukurasikirwa, edza kudzorera nyama neiyo puroteni yakakura. Kunyange zvakadaro, marumusi uye nyama hazvisi izvo zvakasanganiswa pamwe chete, uye iyo caloric inogadzirwa nehombodo ine chikapu yakabikwa inogonawo kugadzikana pasina puroteni yemhuka-inenge 269 kcal.
Nut anobatsira zvinhu uye zvinopesana
Chickpeas inogutsa zvikuru uye, inowanzo, chinhu chakakura. Kuti zvive nyore kuchera, chick inofanira kuzadzwa nemvura kwemaawa 10-12 vasati vabika.
Nhu haigoni kudyiwa nekutenda kuvhara, sezvo chigadzirwa ichi chikabatwa. Mukuwedzera, kana iwe uine dambudziko nekudya, zviri nani kurega kudya zvakakura zvemajisi, uye kana usati wadya chickpeas, tanga neusingasviki 50 g sekunakisisa, uye kana pasina kutarisa kwegenderedzwa, zvishoma nezvishoma kuwedzera chikamu.
Chickpeas hazvikurudzirwi kana paine kushama kwekupararira kweropa uye nekuwedzerwa kwemavhisikizi eropa - huku dzichikurumidza kuputika uye dzinogona kutungamirira kuvhara reropa kana iwe unotanga kuva nehanya navo.