Mutton chickpea, kapena chickpea, ndi chinthu chodabwitsa kwa dera lathu, koma chikuwonekera poyera m'masitolo. Lili ndi kukoma kokoma, ndilo masamba ambiri othandiza kwambiri ndipo ili ndi ntchito yosiyana kwambiri pophika. Kawirikawiri amagwiritsidwa ntchito pa zakudya zamasamba komanso zamasamba, komanso omwe amatsatira malamulo a zakudya zabwino. Kummawa, nkhuku zinayamba kulima kale kwambiri, chifukwa ngakhale panthawiyi ankadziŵa za zodabwitsa zomwe zimapangidwa ndi thupi la munthu.
Kodi chuma chochuluka bwanji?
Zopindulitsa zazikulu za nkhuku zimapezeka mu zolemba zake. Chikhalidwe cha nyemba chimakhala ndi zakudya zopitirira 80 ndipo chilimbikitso cha tsiku ndi tsiku. Komanso, chickpea ndi mankhwala otsika kwambiri omwe amatha kukhala osapweteka. Mtengo wa caloric wa ma 100 g opangira nkhuku zophika ndi 127 kcal.
Chiŵerengero cha BZHU mu chogulitsa ndicho:
- mapuloteni - 8.3 g;
- mafuta - 1.9 g;
- Zakudya - 19.3 g
Zina mwa zakudya m'mapiri a nkhuku ndi awa:
- Mavitamini: A, B1, PP, beta carotene;
- macronutrients: potaziyamu, phosphorous, sulfure, calcium, magnesium, silicon;
- Zofufuza: cobalt, manganese, mkuwa, molybdenum, selenium, ferum, zinki, ayodini;
- celulo - 10 g;
- phulusa - 3 g;
- wowuma - 43 g;
- shuga - 3 g
Ndikoyenera kudziwa kuti kuchuluka kwa mavitamini mu nkhuku kumakhala kosavuta, komabe chikhalidwe ichi ndi cholembera chenicheni chokhala ndi zinthu zing'onozing'ono ndi zofunikira kwambiri, chiwerengero chake chomwe chimapezeka mu gawo limodzi la mankhwala chikhoza kubisa chiwerengero cha munthu wamkulu.
Mukudziwa? M'zaka za zana la XVII-XVIII, zakumwa zina zapadera zidagwedezeka ku Ulaya chifukwa cha chickpea, yomwe imayenera kukhala njira ina yopangira khofi.
N'chifukwa chiyani chickpea imathandiza?
Zinthu zothandiza kwambiri zimatembenuza nkhuku kuti zikhale mankhwala achilengedwe pofuna kupewa komanso kupewa matenda ambiri. Chinthu chabwino kwambiri cha mankhwalawa ndi chakuti panthawi ya chithandizo cha kutentha zinthu zonse zothandiza mmenemo zimapulumutsidwa. Chomerachi ndi chofunikira kwambiri pa zakudya za anthu odya zamasamba, zophimba komanso zakudya zopangira chakudya, monga momwe zingathere m'malo mwa nyama ndikukhala puloteni komanso amino acid. 
Kuti chitetezo cha mthupi chitetezeke
Nkhuku zimalimbitsa chitetezo cha mthupi, choncho m'nyengo yachisanu ndi yozizira ndi njira yabwino yothetsera chiwindi, chimfine komanso chimfine. Kuchulukitsa thupi kwa mankhwalawa kumapangitsa amino acid lysine kukhala ofunikira. Amalimbikitsa chitukuko cha maselo ena omwe amateteza mavairasi ndi mabakiteriya.
Onaninso za masamba ngati mapeyala: mtengo wamagulu, maonekedwe, zopindulitsa ndi zovulaza; Maphikidwe amatenga nthawi yozizira, kuyanika, kuzizira.
Kwa dongosolo la mtima
Zopindulitsa za legume zimapitirira mpaka ku mtima wamtima chifukwa cha mchere wambiri. Choncho, kugwiritsa ntchito kwake kumachepetsa chiopsezo cha kupwetekedwa mtima ndi matenda a mtima, komanso matenda a catar. Potaziyamu ndi magnesium, zomwe ziri mbali ya legume, zimapereka mlingo woyenera wa mtima ndi kuthamanga kwa magazi, kuteteza zitsulo kuchokera ku mchere, kukulitsa minofu ya mtima.
Pakuti chimbudzi
Kugwiritsidwa ntchito kwa nkhuku kumapindulitsa pa ntchito ya m'mimba. Zakudyazi mu zakudya zimathandiza kupewa matenda m'mimba, zimalimbikitsa kuthetsa poizoni, normalizes microflora: zimawononga tizilombo toyambitsa matenda ndipo zimapanga malo abwino kuti azitsatira ndi zofunikira. Chinthu chonsecho muzitsulo: nkhuku zimakhala ndi zitsulo zosasungunuka komanso zosasungunuka. Choyambirira chinali mawonekedwe ofanana ndi gel m'kati mwa matumbo, omwe amachotsa bile pamodzi ndi cholesterol ndi poizoni, pamene matayala osakanikirana amachititsa kuti m'mimba mukhale m'mimba. 
Kugwiritsa ntchito nkhuku kumachepetsa chiopsezo cha kudzimbidwa ndi zotupa zowopsa m'matumbo chifukwa cha chitetezo pazitsamba zamagetsi. M'magastritis, zilonda ndi colitis, kugwiritsa ntchito mankhwala amkati kumachepetsa vutoli ndi kuchepetsa zizindikiro.
Kwa dongosolo la genitourinary
Zipatso za chickpea zimakhala ndi zotsatira zowonongeka, zimakhala zowonjezera chinyezi, zimatsuka impso ndi chikhodzodzo, motero zimalepheretsa kupanga mapangidwe. Pamodzi ndi madzi owonjezera, poizoni, madontho osiyanasiyana, cholesterol ndi bile achoka m'thupi. Manganese, yomwe ili mbali ya legume, imapereka ntchito yokhazikika ya kubereka.
Ndizosangalatsa kuwerenga za phindu la nyemba: nyemba (zoyera, zofiira, zakuda, chingwe), nyemba, nthanga, zinakula soya.
Kwa dongosolo la manjenje
Pamwamba wokhudzana ndi manganese akufotokoza phindu la chickpea pa zamanjenje. Izi zimapanga njira zowonjezera m'magazi m'katikatikati mwa mitsempha ya mitsempha, kukhazikika kwa maselo a mitsempha ya mitsempha ndipo makamaka dongosolo la mitsempha. Mtengo wokwanira wa manganese m'thupi ndichinsinsi cha ntchito yabwino, ndondomeko yachilendo, kuyankha ndi kupanga chisankho. Komanso njira zonse zoganizira, maganizo, kukumbukira bwino. Ndi kusowa kwa zinthu, njirazi zimasokonezeka, kuphatikizapo, pangakhale kukhumudwa, kupweteka kwa minofu ndi ululu, ndi mavuto ena oyendetsa. 
Ndikofunikira! Zonse zopindulitsa za nkhuku zingapezeke mwa kudya zokha zokha. Pakuyamera, zigawo zapadera za mbeu zimasinthidwa zomwe ndizofunikira kukula kwa mbewu. Motero, mankhwalawa amakhala "amoyo" ndipo nthawi zambiri amapindula ndi zinthu zothandiza. Kuti zimere bwino zomera, zilowereni usiku wonse, kenako zitseni ndikukhala pansi pa nsalu yonyowa kwa maola 10 mpaka kuonekera kwa 0,5-1 masentimita.
Kodi n'zotheka
Funso limabuka ngati nkotheka kutenga nkhuku zothandiza zonse kwa magulu ena a anthu. Mwachitsanzo, kodi amaloledwa kudya chickpea nthawi ya mimba ndi kudyetsa, ali mwana kapena matenda ena.
Woyembekezera
Amayi achichepere omwe ali ndi chickpea amaloledwa, komanso cholimbikitsidwa kugwiritsa ntchito. Zopangidwe zimayambitsa kupanga hemoglobini ndipo zimateteza kupangika kwa magazi m'thupi. Ndiponso, mchere (calcium, iron ndi phosphorous) imalimbitsa minofu ya mafupa, kuteteza amayi amtsogolo kuchokera ku zophulika ndi zovuta za minofu. 
Kuyamwitsa
Mukamayamwitsa muyenera kusamala, pogwiritsa ntchito nkhuku. Pa mbeu zonse zowoneka bwino, ndizomwe zimakhala zotetezeka kwambiri komanso zowonongeka kwambiri ku mavitamini, omwe sagwiritsidwa ntchito ndi nyemba zina, kugwiritsidwa ntchito. Komabe m'miyezi ingapo yoyamba yobereka, mankhwalawa akadali bwino kukana ndi kuyembekezera mpaka dongosolo lakumadya kwa mwanayo likusinthika kupita ku mtundu watsopano wa chakudya.
Pambuyo pa nthawiyi, nkhuku zingathe kulowa mwa zakudya za amayi okalamba. Zimathandizira kuti abwerere mwamsanga pakabereka mwana, amadzaza thupi la mkazi ndi mwana ali ndi zinthu zothandiza, zimathandiza kuti ziwalo ndi machitidwe apangidwe akwaniritsidwe.
M'pofunika kugwiritsa ntchito nandolo yomwe idapangidwira kwa maola 8-10, musati muphike zakudya zowonjezera, zophimba zambiri za chickpea, nyama, nyemba ndi nyemba zina. Pa nthawi ya HB, ndibwino kugwiritsa ntchito mankhwala a legume kawiri pa sabata, nthawi yamasana.
Onaninso za ubwino ndi zovulaza, kugwiritsa ntchito ufa wa chickpea.
Kutaya thupi
Chickpea imadziwika kuti ndi zakudya zomwe ziyenera kuikidwa mu zakudya za anthu olemera kwambiri komanso olemera kwambiri. Anthu omwe ali ndi mavuto omwewo amakakamizidwa kutsatira ndondomeko yapadera, yomwe nthawi zambiri imakhala ndikumva njala nthawi zonse. Komabe, nkhuku ndi zina mwa zinthu zing'onozing'ono zomwe ngakhale zing'onozing'ono zingathe kudzaza thupi mwamuyaya. Zopangidwezo zimatha kukhazikitsa njira zamagetsi, kuphatikizapo, kutaya thupi kumathandiza kuthetsa poizoni, normalization ya mpando. 
Ndi matenda a shuga
Nkhuku ndi gwero labwino kwambiri la zakudya zakuthamanga, choncho zimakhala zowonjezereka kwa zakudya zoletsedwa mu zakudya za anthu odwala matenda a shuga. Kugwiritsiridwa ntchito kwa legume sikupangitsa kuti insulini idumphike komanso kumachepetsa msinkhu wake, choncho ndizovuta kwa anthu awa.
Kodi ana angakhale ndi zaka zingati?
Nkhuku zingapangitse kuti mapangidwe a gasi apitirire, choncho sichipezeka pakudya kwa ana aang'ono kwambiri. Wodziwika bwino ndi mwana wathanzi wothandiza akhoza kukhala ndi zaka 1.5-2. Nkhuku zingatumikidwe monga mbatata yosenda kapena supu zoyera. Ayenera kuyamba ndi 1 tsp. ndipo pang'onopang'ono kuonjezera kuchuluka kwa mankhwalawa ngati mwanayo alibe cholakwika chilichonse. Mu ubwana ndi okwanira kudya 80-100 g ya mankhwala patsiku.
Ndikofunikira! Zakudya za chickpea za ana ziyenera kukhala zofanana (zogwirizana moyenera).
Ntchito pophika m'mayiko osiyanasiyana
Pophika, kugwiritsa ntchito chikhalidwe cha legume ndi chosiyana kwambiri. Pa maziko a nkhuku kukonzekera saladi, appetizers, koyamba ndi yachiwiri maphunziro.
Nkhuku zabwino zimagwirizanitsidwa ndi zinthu zoterezi:
- masamba (mitundu yosiyanasiyana ya kabichi, kaloti, tomato, tsabola);
- masamba a zamasamba (azitona, sesame, linseed);
- masamba (dill, parsley, basil, cilantro, fennel);
- sauces (phwetekere, mpiru);
- zonunkhira ndi zokometsera (tsabola, coriander, chitowe).
Malangizo othandizira:
- Chickpea ndi zakudya zopatsa thanzi, zopweteka pang'ono, kotero mutatha kumwa chakudya, ziyenera kutenga maola anayi musanadye chakudya, kuti mitsempha ikhale yoyaka bwino.
- Pofuna kupewa kuyamwa kwa zakudya za chickpea musamamwe madzi.
- Pakudya kamodzi, ndi zofunika kugwiritsa ntchito mtundu umodzi wa mapuloteni (mwa ife okha nkhuku).
- Pewani kugwiritsa ntchito nthawi imodzi ndi mkate, mbatata.
- Mofanana ndi nyemba zina, nkhuku zingayambitse kupweteka. Kufooketsa izi, mbale kuchokera mmenemo imayenera kuwonjezeredwa ndi mankhwala opangidwa ndi carminative (fennel, katsabola, cilantro).
Phunzirani kuphika nyemba mu phwetekere msuzi m'nyengo yozizira.
Inde, mbale zotchuka kwambiri za chickpea ndizo falafel ndi hummus.
Hummus - Izi ndizomwe zimapangidwira, kuphatikizapo chickpea, kuwonjezera adyo, maolivi, paprika, mandimu komanso sesame. Anapatsidwa ku Middle East.
Video: Chinsinsi cha hummus Falafel Zimatengedwa ngati chakudya chachiyuda, ngakhale kuti chiyambi chake sichinadziwika. Zapangidwa kuchokera ku chickpea yokazinga patties atakulungidwa mu thupi lopanda mkate.
Falafel
Mukudziwa? Chikondi cha Israeli ndi kulemekeza mankhwalawa kwambiri moti amakhala ndi maholide okhazikika nawo. Kotero, pachaka pa June 12 ndi Tsiku la Falafel, ndipo pa May 13 - tsiku la hummus. Maholide onsewa ali aang'ono kwambiri ndipo adakondwerera kuyambira 2011.
Contraindications
Mankhwala otsutsana ndi mankhwalawa ndi ochepa kwambiri, amachepetsedwa kukhala chilonda cha chikhodzodzo, kusagwirizana ndi ena komanso chizoloŵezi chowonjezereka mpweya. Ndikofunika kuti mukhale osamala kwa ana akale komanso ocheperapo chifukwa cha chiopsezo chokhalitsa.
Ngati simukudziwa bwino mankhwalawa, ndi nthawi yoti muwone kukoma kwake ndi phindu lake. Chifukwa cha zochepa zomwe zimatsutsana, nkhuku zimaphatikizapo kudya chakudya cha anthu ambiri, kuwonjezera thupi ndi zinthu zofunika komanso kuteteza matenda. Onetsani malingaliro anu, yesetsani, ndipo mosakayikira mudzadabwitsidwa okondedwa anu ndi nkhuku zabwino kwambiri!
