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Chickpeas ndi chakudya chodyera ku Indian zakudya. Ufa wa gram kapena ufa wa chickpea, womwe umadziwika kuti besan ku India, umapangidwa ndikupera nsawawa zomwe zimakhala zosaphika kapena zokazinga. Koma, chophatikizira ichi chimakhalanso ndi gawo lake la maubwino azaumoyo omwe ambiri sadziwa.
Kodi ufa wa gram ndi wabwino kwa inu?
Ufa wa gramu umakhala ndi oleic acid, linoleic acid, mafuta osakwanira amchere komanso mavitamini ndi mchere wina. Ufawo ulibe gluteni ndipo umakhala ndi michere komanso mapuloteni ambiri [1] . Ufa wa gram ndi gwero labwino kwambiri, mchere wofunikira womwe umathandiza kwambiri popewa zopindika za msana panthawi yapakati.
Ubwino Wa Zakudya Zamagalamu A ufa
100 g wa ufa wa gramu uli ndi madzi 10.28 g, mphamvu 387 kcal ndipo mulinso:
- Mapuloteni a 22.39 g
- 6.69 g mafuta
- 57.82 g chakudya
- 10,8 ga CHIKWANGWANI
- 10.85 g shuga
- 45 mg kashiamu
- 4.86 mg chitsulo
- 166 mg wa magnesium
- 318 mg wa phosphorous
- 846 mg potaziyamu
- 64 mg wa sodium
- 2.81 mg nthaka
- 0.486 mg thiamine
- 0.106 mg wa riboflavin
- 1.762 mg niacin
- 0.492 mg vitamini B6
- Zolemba 437 mcg
- 41 IU vitamini A
- 0.83 mg vitamini E
- 9.1 mcg vitamini K
Ubwino Wathanzi La ufa wa Gram
1. Amayang'anira matenda ashuga
Ufa wa gram uli ndi index yotsika ya glycemic yomwe imapangitsa kukhala chakudya chabwino kwa odwala matenda ashuga. Zakudya zochepa za glycemic zimakumbidwa pang'onopang'ono ndipo sizimayambitsa mwadzidzidzi m'magazi a shuga. Zimathandizanso kuti mukhale ndi chidwi cha insulini [ziwiri] . Gwiritsani ntchito ufa wa gramu popanga chappatis kapena parathas.
2. Zothandizira kuchepetsa thupi
Kukhalapo kwa fiber ndi mapuloteni mu ufa wa chickpea kumathandiza kuti mimba yanu ikhale yodzaza kwanthawi yayitali. Zakudya zamapuloteni kwambiri zimakupangitsani kukhala okhutira kwanthawi yayitali, ndipo thupi lanu liyenera kuwotcha mafuta owonjezera kuti mugayike zakudya izi, potero limagwira gawo lofunikira pakuchepetsa [3] .
Phatikizani zakudya zopangidwa ndi besan monga dhokla ndi chila mu zakudya zanu. Mutha kukhala ndi saladi ya chickpea, msuzi wa chickpea kapena chaat ya chickpea.
3. Zimalimbikitsa thanzi la mtima
Ufa wa gram ndi gwero labwino la mavitamini ndi michere, komanso zakudya zopatsa thanzi zomwe zimapindulitsa pamtima. Malinga ndi kafukufuku, ufa wankhuku umachepetsa cholesterol yonse ndi 3.9% ndipo cholesterol choipa ndi 4.6% [4] .
Amachepetsanso kuthamanga kwa magazi, komwe kumawonjezera chiopsezo cha kulephera kwa mtima, matenda amtima komanso kumangidwa kwamtima kwadzidzidzi.
4. Kuteteza khansa ya m'matumbo
Besan amatha kuteteza khansa ya m'matumbo chifukwa imakhala ndi butyrate, yomwe imagwira ntchito poletsa kufalikira kwa maselo a khansa m'matumbo anu [1] .
Ufa wa gram mulinso saponins ndi lignans omwe angathandize kupewa khansa yamatumbo, malinga ndi American Institute for Cancer Research.
5. Amalimbitsa mafupa
Kukhalapo kwa calcium ndi phosphorous mu ufa wa gramu kumagwirira ntchito limodzi ndikuthandizira pakupanga mafupa [5] . Chifukwa chake, phatikizani besan momwe mungathere pazakudya zanu kuti mulimbitse mafupa anu.
6. Amachiza kuchepa kwa magazi m'thupi
Kuchuluka kwa hemoglobin m'thupi kumabweretsa kuchepa kwa magazi m'thupi. Besan ndi gwero labwino lachitsulo, lomwe lingakuthandizeni ndikukulepheretsani kusowa magazi [1] .
7. Amayendetsa chisangalalo
Ufa wa gram ndi gwero labwino la vitamini B6, lomwe limathandizira kuphatikizira kwa neurotransmitter yotchedwa serotonin, mahomoni omwe amachititsa kuti mukhale osangalala, potero mumakhala ndi moyo wabwino komanso chisangalalo.
8. Amalimbana ndi kutopa
Kuti mulimbikitse thupi lanu ndi nyonga, phatikizani ufa wa gramu muzakudya zanu. Ndi gwero labwino la vitamini thiamine lomwe limathandizira thupi lanu kusintha chakudya kukhala mphamvu. Izi zimathandiza kupewa kutopa.
9.Amawonjezera chimbudzi chathanzi
Ngati mukukhala ndi matumbo osagwirizana kapena kudzimbidwa, kumwa ufa wa gramu nthawi zonse kumawerengedwa kuti ndi kothandiza. CHIKWANGWANI chomwe chimakhalapo chimathandizira kufewetsa chopondapo, ndikudutsa koyenera kwa chopondacho. Imaperekanso mabakiteriya athanzi, omwe amachititsa kuti m'matumbo anu mukhale athanzi.
10. Amasunga khungu komanso tsitsi lanu lathanzi
Mapaketi a ufa wa gram ndi othandiza pakhungu louma, lowoneka bwino, zipsera za ziphuphu, khungu lamafuta komanso khungu lopanda chilema. Kugwiritsanso ntchito ufa wa gramu kutsitsi kumapangitsa kuti tsitsi likule, kumachotsa zidendene, kumadyetsa tsitsi, komanso kumawonjezera khungu kukongola.
Ufa wa gram motsutsana ndi tirigu
Ufa wa gram umakhala ndi michere yambiri kuposa ufa wa tirigu woyengedwa. Lili ndi pafupifupi kawiri folate ngati kuchuluka kofanana ndi ufa wa tirigu wolimba. Ufa wa gram ndi wabwino kwa anthu omwe ali ndi matenda a leliac, tsankho la gluten, kapena matupi a tirigu.
Momwe Mungapangire ufa wa gram kunyumba
- Pukutani nandolo mu pulogalamu ya chakudya mpaka itakhala ufa wabwino.
- Fufuzani ufa kuti mulekanitse zidutswa zazikulu za chickpea zomwe sizinagaye.
- Sungani ufa mu chidebe chotsitsimula kutentha kwapakati pa milungu 6-8.
- Ngati mukufuna ufa wokazinga wa nkhuku, ingoyikani nsawawa zouma papepala ndikutenthesa mu uvuni kwa mphindi 10 pa 175 digiri Celsius. Mutha kupukuta nsawawa yokazinga mu chopukusira ndipo njira yomweyi imatsatira.
Njira Zomwe Mungawonjezere ufa wa gram mu chakudya chanu
- Gwiritsani ntchito ufa wa gramu m'malo mwa ufa wa tirigu pophika mikate, muffins, ndi zinthu zina zophika.
- Gwiritsani ntchito ufa wa gramu monga cholembera chachilengedwe mu supu ndi ma curry.
- Gwiritsani ntchito ufa wa gramu kupanga crepes ndi zikondamoyo.
Maphikidwe a Zipatso
awiri. Chinsinsi cha Kasoori besan pooda
Onani Zolemba Pazolemba- [1]Jukanti, A. K., Gaur, P. M., Gowda, C. L. L., & Chibbar, R. N. (2012). Ubwino wa thanzi ndi thanzi la chickpea (Cicer arietinum L.): kuwunika. Briteni Journal of Nutrition, 108 (S1), S11-S26.
- [ziwiri]Johnson, S. K., Thomas, S. J., & Hall, R. S. (2005). Kukhazikika ndi shuga, mayankho a insulini komanso osakhutira ndi ufa wankhuku ndi mkate wophika wa nkhuku womwe umadyedwa ngati chakudya cham'mawa. Magazini aku Europe onena zachipatala, 59 (2), 169.
- [3]Li, J., Armstrong, C.L, & Campbell, W. W. (2016). Zotsatira Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zakudya Zamadzi.
- [4]Pittaway, J. K., Ahuja, K. D. K., Cehun, M., Chronopoulos, A., Robertson, I. K., Nestel, P. J., & Ball, M. J. (2006). Kuwonjezeranso zakudya ndi nsawawa kwa masabata osachepera 5 kumapangitsa kuchepa pang'ono koma kwakukulu kwa ma seramu okwanira komanso otsika kwambiri a lipoprotein cholesterols mwa amayi ndi abambo achikulire.
- [5]Shapiro, R., & Heaney, R. P. (2003). Kudalira kashiamu ndi phosphorous pakukula ndi kukula kwa mafupa pakakhala zovuta zosiyanasiyana. Bone, 32 (5), 532-540.
