Ngaba sele udibanise i umgubo we-chickpea ekutyeni kwakho? Inyaniso kukuba sihlala sifuna iindlela ezintsha zomgubo wengqolowa. Iindlela ezizezinye ezisempilweni, ezineekhalori ezimbalwa kunye nezondlo ezininzi. Ke ngoku lithuba lesi sithako esizakumangalisa.
Ngokuqinisekileyo uyayazi kodwa ukuba awukabi nabuganga bokuyisebenzisa okanye awazi ukuba njani, ukongeza kwizibonelelo sikwakushiyela ezinye. izimvo ngendlela zokupheka ngoko unokuyisebenzisa. Nika ithuba lomgubo we-chickpea kwaye ufumanise ukuba kutheni!
Umgubo weChickpea
Ineevithamini ezininzi kunye neeminerali
Inyaniso yeyokuba xa sifaka ukutya ekutyeni kwethu, sisoloko sijonge ukuba kube neengenelo ezintle. Ngoko umgubo we-chickpea ungomnye wabo. Kwisandle esinye, Ineevithamini B ezininzi ezifana neB1, B3, B6 kunye neB9. Ngoko ligalelo elihle le-folic acid. Ngaphandle kokulibala ukuba nayo ine-vitamin A. Phakathi kweeminerali ezikhoyo kuyo yintsimbi, i-calcium okanye i-magnesium kunye ne-potassium.
Ucebile kwiiprotheni
Iiprotheyini zibalulekile kumzimba wethu. Ngenxa yoko, kuyo nayiphi na ukutya okuzihloniphayo kufuneka kubekho umlinganiselo omhle wabo ukuze bakwazi ukuphuhlisa imisipha yethu kwaye xa kuziwa ekulawuleni ubunzima. Kungoko malunga ne-100 grams yayo ibe malunga ne-25 grams yeprotheni. Nto leyo eyenza ibe sisixa esikhulu kunomgubo wengqolowa.
Ukuphucula impilo yakho yentliziyo
Ndiyabulela kwinto yokuba iyanciphisa kwaye ilungelelanisa amanqanaba e-cholesterol yegazi, yenye ingenelo ekufuneka iqwalaselwe. Ndiyabulela koku, iya kuhlala isenza iintliziyo zethu zilumke ngakumbi kunye nokuhamba kwegazi. Ngoko kuya kunceda ngokubanzi ngeengxaki ze-cardiovascular.
Phucula ukwetyisa kwakho
Uya kuziva ukuba ukugaya akunzima ngokuthatha umgubo we-chickpea. Kodwa nayo ine- umxholo wefayibha ephezulu, ngoko kuya kufezeka ukunyanga iingxaki zokuqunjelwa. Ukuhamba kwamathumbu kuya kusebenza ngcono enkosi kuwo.
Ifanelekile ii-celiacs
Ayinayo i-gluten ngoko ke ziindaba ezilungileyo kwii-celiacs. Ke, ngenxa yoko uya kukwazi ukwenza zonke iintlobo zeeresiphi ngaphandle kokukhathazeka malunga nantoni na enye. Kwimeko nayiphi na into, kufuneka uhlale ujonge ngokucophelela ukupakisha ngaphambi kokuba uqale ukuthenga.
Iingcamango zokwenza ngomgubo we-chickpea
- Ungayisebenzisa ukwenza iibhetha, eya kukwenza ube nesonka esicolekileyo kwaye, njengoko uyazi ngoku, kunye neempawu ezininzi.
- Yenza i-crepes Yenye yeengcamango ezilungileyo. Zenziwa ngokuxuba umgubo kunye namanzi amancinci kunye neoli. Unokongeza naziphi na iziqholo ofuna ukuzinika incasa. Emva koko uvumele umxube ukuba uphumle isiqingatha seyure kwaye ugalele epanini ukwenza i-crepes. Ekugqibeleni unokuzigcwalisa ngayo nantoni na othanda kakhulu.
- Isiseko sePizza: Ukuba ufuna ipizza esempilweni ngoko ungaxuba intwana yalo mgubo, kunye nesibini samacephe amanzi, enye yeoli, igwele, kunye neziqholo ofuna ukongeza incasa. Ewe, iyafana ne-crepe batter. Nangona apha unokongeza i-spoonful of tomato.
- Iibhisikidi: Ngokudibanisa umgubo we-chickpea kunye nomgubo we-almond, kunye nebhotela, amaqanda okanye iswekile, sinokufumana amaqebelengwane amnandi.
- Ukujiya iisosi Ngokuqhelekileyo songeza i-teaspoon yomgubo, kuba kule meko umgubo we-chickpea awukho kude.
Ngoku unolwazi oluchanekileyo kuzo zonke iingenelo kunye neepropathi zomgubo onje, ngaphezu kwezitya ezingcono kakhulu, ngendlela yeengcamango, apho ungayisebenzisa khona. Ngaba unomdla kunye naye?