2024 Tus sau: Jasmine Walkman | [email protected]. Kawg hloov kho: 2023-12-16 08:31
Ameslikas zus nyob rau hauv Mediterranean thiab nruab nrab sab hnub tuaj, chickpeas tau kis lawv txoj cai ua noj thoob ntiaj teb.
Txawm hais tias hom qaib feem ntau yog puag ncig thiab beige, lwm hom yuav ua tau dub, ntsuab thiab liab.
Zoo li lwm yam keeb ntawm cov noob taum xws li cov taum pauv, taum pauv thiab lentils, chickpeas yog qhov muaj fiber ntau thiab protein thiab muaj ntau yam tseem ceeb vitamins thiab minerals.
Hauv kab hauv qab no, saib ib feem ntawm cov txiaj ntsig ntawm kev noj qaib:
1. Mob ntshav qab zib
Chickpeas tshwj xeeb yog nplua nuj nyob hauv cov fiber. Kev tshawb fawb qhia tias cov neeg muaj ntshav qab zib hom 1 uas ua raws cov zaub mov muaj protein ntau yuav muaj cov ntshav qab zib kom tsawg.
Rau cov neeg muaj ntshav qab zib hom 2, cov tshuaj fiber ntau tuaj yeem txhim kho cov ntshav qab zib, lipid thiab insulin theem. Cov kws tshaj lij pom zoo kom tsawg kawg 21 txog 25 gram ntawm fiber ntau hauv ib hnub rau cov poj niam thiab 30-38 grams tauj ib hnub rau cov txiv neej.
2. Pob txha mob
Cov hlau, phosphate, calcium, magnesium, manganese, zinc thiab vitamin K hauv chickpeas pab txhawb lub tsev thiab tswj cov pob txha qauv thiab lub zog.
Txawm hais tias phosphate thiab calcium muaj qhov tseem ceeb rau pob txha qauv, yuav tsum ua tib zoo sib npaug ntawm ob lub zaub mov yog qhov tsim nyog rau kev noj cov pob txha zoo - kev noj phosphorus ntau nrog cov calcium ntau dhau yuav ua rau pob txha tsis zoo. Kev tsim ntawm lub pob txha pob kws yuav tsum tau muaj cov ntxhia pob zeb hauv av, thiab hlau thiab zinc ua si lub luag haujlwm tseem ceeb hauv collagen ntau lawm.
Kev noj zaub mov kom txaus ntawm cov vitamin K yog qhov tseem ceeb rau kev noj qab haus huv zoo pob txha, vim nws txhim kho kev nqus calcium thiab tuaj yeem txo qhov kev tshem tawm calcium hauv cov zis txaus kom muaj calcium txaus tsim thiab kho cov pob txha.
3. Ntshav siab
Tswj cov khoom noj muaj ntsev (ntsev-ntsev tsawg) yog qhov tseem ceeb rau kev tswj cov ntshav siab, tab sis kev nce poov tshuaj ntau ntau tsuas yog qhov tseem ceeb vim tias nws cov teebmeem vasodilating. Raws li Kev Tshawb Fawb Kev Noj Qab Haus Huv thiab Khoom Noj Hauv Ntiaj Teb, tsawg dua 2% ntawm cov neeg laus hauv Tebchaws Meskas ua tau raws li cov lus qhia txhua hnub ntawm 4,700 milligrams.
4. Lub siab huv
Cov ntsiab lus siab ntawm cov fiber, potassium, vitamin C thiab vitamin B6 tswj kev noj qab haus huv. Chickpeas muaj cov nyiaj fiber ntau, uas yuav pab txo cov roj hauv cov ntshav tag nrho, yog li nws txo qis kev pheej hmoo ntawm kab mob plawv.
Hauv ib txoj kev tshawb nrhiav, cov neeg uas noj 4,069 milligrams ntawm poov tshuaj ib hnub muaj 49% tsawg dua kev pheej hmoo ntawm kev tuag los ntawm kab mob plawv dua li cov uas tau noj cov poov tshuaj tsawg (li 1,000 mg ib hnub).
5. Mob Cancer
Txawm hais tias cov zaub mov selenium tsis nyob hauv cov txiv hmab txiv ntoo thiab zaub feem ntau, nws tuaj yeem pom hauv cov chickpeas. Nws pab lub siab enzymes kom ua haujlwm tau zoo thiab tshem tawm qee yam yuav ua mob cancer hauv lub cev. Tsis tas li ntawd, selenium txwv tsis pub o thiab txo qis kev mob qog.
Chickpeas kuj tseem muaj cov folate, uas yog lub luag haujlwm hauv DNA synthesis thiab kho, thiab yog li pab tiv thaiv kev tsim cov qog nqaij hlav cancer los ntawm kev hloov pauv hauv DNA. Saponins, phytochemicals muaj nyob hauv chickpeas, tiv thaiv tus kabmob kheesxaws los ntawm kev nthuav dav thiab kis thoob plaws lub cev. Kev noj cov qaib thiab lwm yam khoom noj pob kws, tag nrho nplej, txiv hmab txiv ntoo thiab zaub yog txuam nrog kev txo txoj kev pheej hmoo ntawm mob qog nqaij hlav cancer.
Vitamin C ua raws li cov antioxidant muaj zog thiab pab tiv thaiv cov hlwb los ntawm kev puas tsuaj dawb radical.
6. Cov roj khov ua tiav
Kev tshawb fawb qhia tau tias suav nrog cov chickpeas hauv cov khoom noj txo qis cov lipoprotein tsawg-ua kom qis los yog hauv lwm lo lus - txo cov cholesterol nyob hauv cov ntshav.
7. Kev o
Choline hauv chickpeas pab nrog pw tsaug zog zoo, cov leeg mus los, kev kawm thiab cim xeeb. Choline kuj tseem pab tswj cov qauv ntawm cov xoos ntawm tes, pabcuam hauv kev sib kis ntawm cov hlab ntsha txhawb, txhawb kev nqus rog thiab txo cov leeg mob.
8. Kev zom zom
Vim nws cov ntsiab lus fiber ntau, chickpeas pab tiv thaiv kom tsis txhob cem quav thiab txhawb nqa lub plab zom mov ua haujlwm.
9. Kev tswj xyuas lub cev hnyav thiab zaum
Kev noj haus fiber ntau ua lub zog "ua kom zoo" hauv cov zom zaub mov. Cov tebchaw nce satiety thiab txo qhov qab los noj mov, uas ua rau tib neeg lub siab ntev dua ntev thiab yog li txo cov caloric kom tsawg.
Kev noj txhua yam ntawm cov txiv hmab txiv ntoo thiab zaub tau ntev los ua rau muaj kev pheej hmoo txo ntau yam teeb meem kev noj qab haus huv cuam tshuam txog kev ua neej. Ntau cov kev tshawb fawb qhia tias kev nce ntxiv ntawm kev noj cov khoom noj cog xws li chickpeas txo qhov kev pheej hmoo ntawm kev rog, kev tuag tag nrho, mob ntshav qab zib, kab mob plawv, txhawb txoj kev noj qab nyob zoo, plaub hau noj qab haus huv, nce zog thiab zuag qhia tag nrho cov kev yuag.
10. Kev mob plab hnyuv
Txawm hais tias chickpeas tsis daws cov tsos mob ntawm lub plab voos Syndrome no, lawv tuaj yeem pab rau cov neeg cuam tshuam los ntawm tus mob no.
Noj haus zoo
Ib lub khob haus cov qaib ntim khoom muaj:
• 269 calories;
• 45 g ntawm carbohydrates;
• 15 g ntawm protein;
• 13 g ntawm kev noj haus fiber;
• 4 g ntawm cov rog;
• 0 g ntawm cov roj cholesterol.
Ntxiv rau, chickpeas muaj vitamin K, folic acid, phosphorus, zinc, tooj, manganese, choline thiab selenium. Raws li ua ib qho zoo rau cov neeg tsis noj nqaij thiab gluten tsis pub muaj cov protein thiab fiber ntau, chickpeas tseem muaj cov qib tshwj xeeb ntawm cov hlau, vitamin B6 thiab magnesium.
Chickpeas muaj nyob txhua lub xyoo puag ncig hauv khw muag khoom qhuav, ntim khoom lossis ntim cov kaus poom. Nws muaj cov ntxhiab tsw qab thiab zoo nkauj oily, uas tso cai rau nws kom yooj yim nrog rau hauv ib qho kev noj mov.
Txaus Nyiam
Cov khoom xyaw muaj cov oligosaccharides hu ua galactans, lossis cov suab thaj ntau uas lub cev tsis tuaj yeem nqus vim lawv tsis muaj enzyme alpha-galactosidase. Yuav tsum siv cov enzyme los zom cov piam thaj no. Raws li qhov tshwm sim, nws paub tias kev noj haus ntawm cov legumes xws li chickpeas ua rau qee tus neeg lub plab hnyuv thiab tsis xis nyob.
Txhua tus neeg uas muaj cov tsos mob no thaum noj zaub mov yuav tsum qhia lawv maj mam rau lawv noj zaub mov. Lwm qhov kev xaiv yog ntws cov dej siv los so cov legumes qhuav. Qhov no tshem tawm ob oligosaccharides, raffinose thiab stachiosis thiab tshem tawm qee qhov teeb meem ntawm lub plab nrog rau pov tseg thawj cov dej hauv lub sijhawm ua noj.
Chickpeas thiab poov tshuaj
Beta-blockers, yog ib hom tshuaj uas feem ntau siv rau cov kab mob plawv, tuaj yeem ua rau nce ntxiv hauv cov ntshav potassium. High-potassium cov zaub mov xws li chickpeas yuav tsum tau noj nyob rau hauv sim thaum noj beta-blockers.
Kev noj cov poov tshuaj ntau hauv lub cev tuaj yeem ua rau muaj kev pheej hmoo loj rau cov neeg muaj lub raum lossis lub raum tsis ua haujlwm tsis txaus. Lub raum tsis zoo yuav tsis tuaj yeem lim cov poov tshuaj ntau dhau ntawm cov ntshav, uas tuaj yeem ua rau neeg tuag taus.
Nov yog kev noj haus dav dav lossis kev noj haus txhua yam, uas yog qhov tseem ceeb tshaj plaws hauv kev tiv thaiv kab mob thiab kev noj qab haus huv. Nws yog qhov zoo dua rau kev noj zaub mov nrog ntau yam zaub mov dua kom tsom rau cov zaub mov nkaus xwb. Nov yog tus yuam sij rau kev noj qab nyob zoo.
Pom zoo:
Cov Txiaj Ntsig Ntawm Cov Khoom Noj Fermented Yog Dab Tsi?
Ntau cov khoom noj fermented, pickles thiab zaub pickles yog siv tsis yog khoom noj khoom haus nkaus xwb tabsis kuj yog tshuaj. Tib neeg tau siv cov zaub mov no tau ntau pua xyoo tsis paub vim li cas lawv muaj cov txiaj ntsig kho kom zoo. Natural lactic acid thiab fermentation enzymes, uas tau tsim thaum lub sijhawm ua haujlwm fermentation, muaj cov txiaj ntsig zoo ntawm cov metabolism thiab kho cov khoom hauv qee cov kab mob.
Dab Tsi Yog Isot Thiab Dab Tsi Yog Nws Cov Txiaj Ntsig
Isot yog lub npe ntawm ib hom kua txob cog hauv lub nroog Sanliurfa, Qaib Cov Txwv. Qhov tseem ceeb tshaj plaws hauv qhov kev npaj ntawm isot yog hnub ci zog. Cov kua txob kub tau muab tshem tawm los ntawm cov noob hauv thaj chaw tiaj tiaj raug tshav ntuj thiab pub kom qhuav ntawm qhov chaw huv.
Cov Vaj Ntawm Cov Txiv Hmab Txiv Ntoo: Cov Txiaj Ntsig Muaj Txiaj Ntsig Ntawm Berries
Lub txiaj ntsim zoo tshaj plaws ntawm qhov. Qhov no yog dab tsi cov kws qhia kev noj haus hu ua cov txiv ntoo peb muab tso rau hauv hav zoov cov npe hav zoov. Txiv hmab txiv ntoo muaj ntau ntawm cov as-ham tsim nyog rau kev noj qab haus huv.
Cov Txiaj Ntsig Zoo Ntawm Cov Qos Yaj Ywm Qab Zib Yog Dab Tsi?
Cov qos yaj ywm qab zib, tseem hu ua cov qos yaj ywm qab zib, tawm hauv Central America thiab tau nrov nyob rau txhua thaj av. Muaj ntau yam zaub mov txawv rau lawv qhov kev npaj. Lawv muaj qhov tsis sib xws thiab tsw qab. Cov zaub no tsis yog tsuas yog qab qab, tab sis kuj tseem noj qab nyob zoo thiab yeej tsim nyog qhov chaw ntawm koj cov zaub mov.
Los Ntawm Tsis Muaj Dab Tsi Los Yog Dab Tsi Los Ua Los Ntawm Cov Tais Diav Nag Hmo
Qee zaum peb ua cov tais diav ntau dua thiab ntawm no yog qhov peb tuaj yeem ua yog tias peb muaj 1-2 pluas ntawv ntawm cov tais diav txawv, cov qab los noj mov. - Daim nqaij uas ci nqaij yam uas tsis muaj cov ntses - muab hlais ua tej daim me me.
