Li-chickpeas

Kajeno, ke ba botsoa feela ba e-so utloe ka sehlahisoa se monate joalo ka li-chickpea! Haufinyane, botumo ba lierekisi tse kholo, tse bitsoang "Turkish" kapa "mutton", li itsamaela feela naheng ea rona. Empa ho ne ho se joalo kamehla. Ha e le hantle, lilemong tse mashome a mabeli tse fetileng, re ne re sena tlhokeho e nyane ea li-chickpea. Empa bohlokoa ba sehlahisoa hona joale bo bonolo ho bo hlalosa. Ka 'nete, haufinyane tjena bophelo bo phetseng hantle bo se bo le fesheneng.

Phepo e nepahetseng ke karolo ea bohlokoa ea bophelo bo botle ba bophelo. Li-chickpeas li hole le sebaka sa ho qetela lijong tse nepahetseng. Nahana hore na hobaneng li-chickpea li loketse 'mele oa motho le hore na sehlahisoa sena ke eng ka kakaretso.
Lichickpeas li ratoa haholo Middle East, moo li sebelisetsoang ho etsa hummus le falafel.

Li-chickpea tsa konyana (li-chickpea, li-chickpea tse lenngoeng, lierekisi tsa konyana) ke tsa limela tsa lelapa la legume. Ba ja peo ea chickpea, e leng mohloli o motle oa protheine ea meroho. Boroa-bochabela ho Turkey le leboea-bochabela ho Syria ho nkoa e le naha ea lehae ea chickpea. Lichickpeas li lengoa linaheng tse fetang 50, empa baetapele ke India, Pakistan, Iran, Turkey, Syria, hammoho le Australia le Ethiopia. Li-chickpeas tsa our country li bohlokoa linaheng tse ngata ho pota lefatše, haholo-holo Turkey.

Matlotlo a molemo

• E na le liprotheine tse ka bang 20-30%, lik'habohaedreite tse 50-60%, le mafura a phetseng hantle ho 7%, hammoho le zinc, folic acid, phosphorus, potasiamo, magnesium, lysine, livithamini B1 le B6.
• Chickpeas li na le fiber e qhibilihang le e sa qhibilihang, e nang le phello e ntle tšilong ea lijo.
• Li lokela ho kenyelletsoa lijong tsa batho ba khomarelang lijo, hobane li tiisa maemo a tsoekere ebile e khotsofatsa hantle.
• Ka lebaka la methionine, li-chickpeas li khona ho fokotsa maemo a k'holeseterole ea mali. Chickpeas le tsona li na le tšusumetso e ntle mosebetsing oa tsamaiso ea methapo ka lebaka la bongata ba manganese.
• Ka lebaka la ts'epe ea tsona ea tšepe, li-chickpea li loketse batho ba nang le phokolo ea mali.

Pele ke qala moqoqo ka phello ea li-chickpea 'meleng oa motho, nka rata ho furalla sebopeho sa sehlahisoa sena. Ntle le moo, ke ka lebaka la ho tlala ka lintho tse nang le thuso hore sehlahisoa sa semela se tsebahale ka ho folisa.

Boleng ba phepo ka 100 g ya sehlahisoa:

• liprotheine - ho fihlela ho 19.7 g;
• lik'habohaedreite - ho fihlela ho 60 g;
• mafura - 6-6.5 g;
• fiber ea lijo - 3 g;
• metsi - ho fihlela ho 12 g.
• Ha u ithuta boleng ba phepo ea li-chickpeas, motho a ka utloisisa hore ke sehlahisoa se nang le lik'habohaedreite tse ngata, se nang le liprotheine le mafura a mangata.

Chickpea e na le lintho tse latelang tse molemo:

• silicon;
• magnesium;
• khalsiamo;
• potasiamo;
• phosphorus;
• mankanese;
• tšepe;
• borone

Lichickpeas li na le nicotinic le ascorbic acid. Sehlahisoa sena se na le Omega-3 le Omega-6 acid. Li-vithamine tse kang A, K, B1, B2, B4, B6, B9, E li fana ka boleng bo khethehileng ho likhoho. Ke habohlokoa ho hlokomela lintlha tse phahameng tsa starch - ho fihlela ho 43%.

Ena ke e monate, e matlafatsang 'me, ka tsela eo, ke sehlahisoa se monate haholo. Banna le basali ba mo rata ka ho lekana. Ha e hanetsoe le ho bana. 'Me e tlisa molemo o mokae' meleng!

Melemo ea li-chickpe bakeng sa 'mele oa mosali

Lichickpeas ke sehlahisoa se loketseng 'mele oa basali le oa banna. Empa ke rata ho nahana ka melemo ena ka botlalo ka thoko.

Ntho ea pele e ka boleloang ka melemo ea lierekisi bakeng sa 'mele oa basali ke hore sehlahisoa se lokela ho jeoa nakong ea ho ilela khoeli. Lierekisi li tletse ka tšepe. Karolo ena e bohlokoa haholo ho e tlatsa ho fokotsa lefu la pele ho khoeli le ho boloka botsitso ba likarolo tsa 'mele oa mosali qetellong ea matsatsi a mahlonoko. Tekanyetso e tlase ea hemoglobin le eona ha e amohelehe nakong ea bokhachane. Ka hona, ka ho ba sieo ha li-contraindication, bo-mme ba baimana ba eletsoa ho kenyelletsa sehlahisoa sena sa bohlokoa lijong tsa bona.

U ka qala ho ja lierekisi tse phetseng hantle le tse monate ha u ntse u itokisetsa ho emoloa. Leha ho le joalo, mpho ena ea tlhaho e na le phello e ntle eseng feela tsamaisong ea ho ikatisa ea basali. Lichickpeas li tletse ka vithamine E 'me li na le Omega-3.6 acid. Ka lebaka la monono ona, sehlahisoa sena se na le phello e ntle bophelong ba letlalo, moriri le poleiti ea lenala. Lichickpeas li boetse li bitsoa matla a matla a antioxidant. Ka ho ja sehlahisoa sena se monate le se nang le phepo, ho bonolo ho boloka bocha le ho boloka khahleho ea pono. Hona ho bohlokoa ho basali. Ka tsela eo, li-chickpea, tse nang le lik'halori tse phahameng haholo (364 Kcal ka ligrama tse 100), ha li senye palo eo haholo.

Ntho ke hore index ea lierekisi ea glycemic ke 28. Ena ke sesupo se tlase sa sekhahla sa ho monya lik'habohaedreite. E fumanoa ka lebaka la lihlahisoa tse phahameng tsa fiber. Kahoo, re ka fihlela qeto ea hore li-chickpeas li ke ke tsa baka liponto tse eketsehileng. GI e tlase e boetse e bonts'a hore sehlahisoa se lumelloa ho sebelisoa (ka hloko) le lefu la tsoekere.

Melemo ea li-chickpeas bakeng sa banna

Lichickpeas li na le phello e ntle haholo 'meleng oa monna. Ho khotsofatsa ka liprotheine tsa meroho le li-acid tse molemo ho thusa ho ntlafatsa potency. Tšusumetso ea sehlahisoa sena matleng a banna ke e makatsang. Monna e mong le e mong o tla ananela tatso ea li-chickpea tse matlafatsang. Empa thobalano e matla e hloka phepo, khalori e phahameng, empa ka nako e ts'oanang, lijo tse se nang kotsi 'meleng le sebopeho. Lichickpeas li phethahetse mona! Ho ja "lierekisi tsa mutton" bonyane makhetlo a 2-3 ka beke, o ka sireletsa pelo le methapo ea mali ka ts'epahalo.

Lintlha tse fumanehang sehlahisoa sena li matlafatsa mesifa ea pelo le ho matlafatsa marako a methapo ea mali. Empa, joalo ka ha le tseba, banna ba kotsing ea kholo ea pele ea mafu a pelo le methapo. E khotsofatsa li-chickpea ka bokhoni ba ho itšireletsa le tsamaiso ea methapo. Ho bohlokoa hape ho banna bao maphelo a bona ka linako tse ling a nang le khatello ea maikutlo. Lierekisi tsena li ntle bakeng sa ho boloka 'mele o mosesaane le mesifa e matlafatsang nakong ea boikoetliso. Ntle le moo, sehlahisoa sena se na le liprotheine le livithamini tse tšoanang tse matlafatsang le ho sireletsa lisele.

Melemo e akaretsang ea bophelo bo botle

Lichickpeas li ratoa ka ho khetheha bakeng sa lethathamo le latelang la meriana:

• e hloekisa 'mele oa chefo, e na le phello ea antioxidant;
• e matlafatsa sesole sa 'mele, e tsitsisa metabolism;
• ntlafatsa hematopoiesis tshebetso, matlafatsa marako a methapo ea mali;
• e na le phello e molemo tsamaisong ea ho hema;
• e thusa ho boloka le ho ntlafatsa pono;
• ntlafatsa ts'ebetso ea tšilo ea lijo;
• thibela ntshetsopele ya atherosclerosis;
• e thusa ho hokahanya boemo ba glycemic ho lefu la tsoekere;
• fepa manonyeletso le lisele tsa mesifa.

Hona ha se lenane le felletseng la melemo ea likhoho tseo sehlahisoa sena se leng bohlokoa haholo lijong tse nepahetseng. Ho na le menyetla e mengata haholo hoo e koahelang likotsi tse ntseng li le teng.

Kotsi e ka ba efe ka ho ja likhase?

Ka melemo eohle ea sehlahisoa, ho ntse ho na le likotsi. Lichickpeas ha lia phethahala, 'me ha se motho e mong le e mong ea ka li jang eseng kamehla.

Re lokela ho hopola hore boteng ba mafu a sa foleng a hlokang phepo e khethehileng ke lebaka la ho buisana le setsebi mabapi le tumello ea ho kenyelletsa likhoho lijong.

Ho boetse ho na le lipelaelo tse 'maloa bakeng sa ts'ebeliso ea pea ena:

• boteng ba ho hloka mamello ha motho ka mong sehlahisoa sena;
• mala maloetse, flatulence;
• mafu a sebete le manyeme;
• seso sa senya le cystitis.

Lits'oants'o tse kholo tsa chickpea li amana le taba ea hore sehlahisoa se kenya letsoho ho eketseng tlhahiso ea khase. 'Me haeba ho na le mafu a litsamaiso tsa setho ao letšoao lena le ka matlafatsang kapa la baka litlamorao tse mpe, ho kgothaletswa ho qhela li-chickpeas le li-legume tse ling lijong. Ho khotsofatsa ka li-vithamine le ho latela likarolo ke molemo, o loketseng 'mele.

Empa haeba ho na le khatello ea maikutlo ho sehlahisoa se itseng, ha ua lokela ho leka qetello. Haele hantle, ho hanana le lijo ho baka likotsi tse mpe haholo. Ho seng joalo, li-chickpe li sireletsehile haholo. Sehlahisoa sena se boetse se monate haholo!

Pale e tsebahalang!

Linaoa tse bosootho bo bobebe bo mahareng li tsejoa kajeno ke li-gourmets le li-connoisseurs tsa lijo tse monate le tse phetseng hantle lefatšeng ka bophara! Chickpea e nkoa e le sejalo sa linaoa tsa linaoa tsa bochabela. E ananeloa India, Turkey, Italy, Israel le linaheng tse ling. Tlhahiso ea Chickpea e qalile lilemo tse ka bang 7,500 XNUMX tse fetileng. Naha ea tlhaho ea li-chickpeas ke Middle East. Maroma le Bagerike ke bona ba pele ba ho ananela melemo le tatso ea sehlahisoa mme ba qala ho sebelisa mpho ena ea tlhaho ho pheheng. Lefatšeng la sejoale-joale, li-chickpeas li se li tumme ka lebaka la lijana tse tsebahalang joalo ka hummus le falafel.

Mokhoa oa ho khetha le ho boloka

Ho fumana lijo tse hlabosang le tse phetseng hantle, o lokela ho khetha li-chickpea tse nepahetseng. Tsohle li bonolo haholo mona! Lierekisi li lokela ho ba tse teteaneng, tse boreleli, tse mebala e ts'oanang. Mmala - ho tloha bosootho bo khanyang ho ea ho 'mala o lefifi hanyane (ho latela mofuta le kholo ea kholo). Ha ua lokela ho reka sehlahisoa haeba u bona libaka tse ngata tse fifetseng. Monko o sa thabiseng, boteng ba lejoe - tsena ke matšoao a hore li-chickpeas li mpefetse. Linaoa li lokela ho ba boholo bo lekanang.

Lichickpeas li bolokoa nako e telele (ho fihlela likhoeli tse 12) haeba maemo a nepahetseng a fanoa bakeng sa nako ea polokelo. Lierekisi tsena li hloka lefifi, ho hloka mongobo, le puso ea mocheso oa likhato tse 0 ho isa ho tse 5. Tlas'a maemo a joalo, lierekisi li ke ke tsa mpefala nako e telele mme tsa boloka litšobotsi tsa tsona.

Mona ke li-chickpea tse feto-fetohang le tse phetseng hantle! Sehlahisoa se se se tsebahala ebile se fumaneha habonolo sebakeng sa khoebo sa naha ea rona. Theko ea sehlahisoa e fapana ho latela naha ea tlhahiso, cha le boemo. Empa ka kakaretso, ke khetho e theko e tlaase, e phetseng hantle ebile e monate ea limela e thehiloeng lijong!

Seo u lokelang ho se pheha ho tsoa ho li-chickpeas: Lirape tsa TOP-5 bakeng sa lijana tse monate le tse phetseng hantle

Bozbash le li-chickpea

Nako ea ho pheha: Lihora tse 2

Lijo:

• Likhopo tsa Konyana - 1.5 kg
• Li-chickpeas - 150 g
• Lihoete - 2 likhomphutha.
• Liapole tse bolila - likhomphutha tse 2.
• Litamati ka lero la tsona - li-pcs tse 5.
• Pepere ea Bulgaria - likhomphutha tse peli.
• Liieee - likarolo tse 2.
• Pepere ea chili - 1 pc.
• Konofolo - li-clove tse 5
• Cilantro - makala a 5
• Letsoai - 30 g
• Zira - 12 g
• Li-peppercorn tse ntšo - likhomphutha tse 15.
• Hopola-suneli - 13 g
• Coriander - 6 g
• Metsi - 3 l

Mokhoa oa ho pheha:

• Khaola likhopo tsa konyana ho feta likhopo tse peli. Tlatsa ka metsi. Pheha ka mocheso o tlase lihora tse 2 hammoho le li-chickpea le letsoai le kentsoeng metsing.
  Ebe u eketsa lihoete tse halikiloeng le likhae tsa apole le pelepele eohle. Pheha metsotso e 15. Ebe u eketsa tšepe ea pepere le tamati e khethiloeng ka lero la hau.
• Senya komine, peo ea coriander le li-peppercorns tse ntšo ka seretse. Eketsa sopho. Kenya li-eiee tsa hop-hop le liiee tse halikiloeng ka meheleng e halofo. Hlohlelletsa 'me u phehele metsotso e meng e 2.
  Fafatsa ka cilantro le konofolo ha u sebeletsa.

Chickpeas le salate ea cauliflower e monate

Nako ea ho pheha: 1 hora

Lijo:

• Li-chickpeas - 300 g
• Kholifolaoa - 1/3 hlooho ea k'habeche
• Litapole tse nyane - likhomphutha tse 7.
• Litamati - 1 pc.
• Shallots - 1 likhomphutha.
• Lime - ½ pc.
• Li-cilantro tse ncha - li-sprigs tse 3
• Oli ea mohloaare - likhaba tse 2 l.
• Pente ea Curry - 1 tbsp l.
• Asene - 1 tsp.
• Moferefere - 1 pinch
• Letsoai la leoatle - 1 pinch

Bakeng sa ho tšela mafura:

• Motso o monyane oa ginger - 1 pc.
• Yogurt e mafura - 3 tbsp. k.
• Oli ea Mohloaare e Eketsehileng ea Moroetsana - 2 tbsp l.
• Motsoako oa Tamarind - 1 tsp
• Moferefere - 1 pinch

Mokhoa oa ho pheha:

• Pheha li-chickpea ho latela litaelo tse paketeng.
• Pepeta 2-3 tbsp ea kalaka halofo. likhaba tsa lero.
• Qhaqha koliflower ka li-inflorescence tse nyane mme, kamora ho khaola likutu tse mahoashe, kenya sekotlolo se tebileng.
• Kenya peista ea curry le pinch ea turmeric, e fafatse ka lero la kalaka le oli ea mohloaare ebe u hlohlelletsa.
• Beha k'habeche e nontšitsoeng holim'a pampiri e nyane ea ho baka ebe o chesa tlasa grill e futhumetseng pele metsotso e 5.
• Ebola li-shallots, u li khaole ka masale a masesaane, u kenye sekotlolo se tebileng, u fafatse asene, 'me u tlohele marinate.
• Khaola langa le le lej ka likhahla tse nyane.
• Pheha litapole ntle le ho ebola ebe u li khaola likotoana tse 4.
• Eketsa tamati, li-chickpea, litapole, cauliflower e halikiloeng ho eiee e khethiloeng ebe u kopanya ntho e ngoe le e ngoe.
• Ebola 'me u khabe hantle motso oa ginger.
• Lokisetsa moaparo: kopanya yogurt le ginger e halikiloeng le sopho ea tamarind, eketsa turmeric, tšela oli ea mohloaare ea Extra Virgin ebe u kopanya tsohle.
• Tšela ho apara salate, letsoai le ho hlohlelletsa.
• Khaola li-cilantro hantle, eketsa salate ebe u kopanya hape.

Kakaretso ea li-eggplant le li-chickpea le lilamunu

Nako ea ho pheha: ho feta lihora tse 3

Lijo:

• Semela se lenngoeng - 300 g
• Likoloi tsa masea - li-pcs tse 10-12.
• Li-chickpeas - 100 g
• Li-apricot tse omisitsoeng - likotoana tse 6-8
• Fennel - 1 tuber
• Quinoa - 200 g
• Coriander - 1/2 tsp
• Letsoai ho latsoa
• Zira - 1/2 tsp
• Orange (khaba ho tloha halofo le lero ho tsoa ho bohle)

Mokhoa oa ho pheha:

• Koahela li-chickpe ka lihora tse 6-8.
• Ebola eggplant, khaola likotoana tse 3 cm.
• Khaola fennel ka ho hlobolisa, tlosa sehlaha ho tloha ho 1/2 ea lamunu ebe u ntša lero.
• Kenya meroho eohle, sehlaha le li-chickpea ka har'a sejana sa tšepe kapa se nang le habeli, tšela lero la lamunu, koahela 'me u bososele metsotso e 30.
• Ebe u eketsa linoko, u li futhumatse hanyane ka pane e ommeng ea ho hadika.
• Kamora ho eketsa linoko, omella metsotso e meng e 5-10. Ebe sejana se koetsoe metsotso e meng e 10 ha sekwahelo se koetsoe. Haeba u na le tagine, joale ho loketse ho pheha ho eona le ka ontong, joalo ka batho ba Morocco.

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