Chikapu

Lero, aulesi okha omwe sanamvepo za zinthu zabwino kwambiri monga nsawawa! Posachedwa, kutchuka kwa nandolo zazikulu, zomwe zimatchedwa "Turkish" kapena "mutton", zimangodutsa mdziko lathu. Koma sizinali choncho nthawi zonse. Kwenikweni, zaka makumi awiri zapitazo, tinali osowa kwenikweni nkhuku. Koma kufunikira kwa mankhwalawa ndikosavuta kufotokoza. Zowonadi, posachedwa pomwe moyo wathanzi wakhala wotsogola.

Chakudya choyenera ndi gawo lofunikira pamoyo wathanzi. Ndipo nandolo sali kutali ndi malo omaliza pa zakudya zabwino. Ganizirani chifukwa chake nandolo ndiabwino kwambiri m'thupi la munthu komanso kuti mankhwalawa ndi otani.
Chickpeas amadziwika kwambiri ku Middle East, komwe amagwiritsidwa ntchito kupanga hummus ndi falafel.

Nsawawa zamwanawankhosa (nsawawa, nsawawa zolimidwa, nandolo za ana ankhosa) ndi za mbewu za banja la legume. Amadya njere za chickpea, zomwe ndizofunikira kwambiri pamapuloteni a masamba. Kum'mwera chakum'mawa kwa Turkey ndi kumpoto chakum'mawa kwa Syria amadziwika kuti ndi kwawo kwa chickpea. Chickpeas amalimidwa m'maiko opitilira 50, koma atsogoleri ndi India, Pakistan, Iran, Turkey, Syria, komanso Australia ndi Ethiopia. Nkhuku zaku our country ndizofunika kwambiri m'maiko ambiri padziko lapansi, makamaka ku Turkey.

Zopindulitsa

  • Lili ndi 20-30% mapuloteni, 50-60% chakudya, komanso 7% yamafuta athanzi, komanso zinc, folic acid, phosphorous, potaziyamu, magnesium, lysine, mavitamini B1 ndi B6.
  • Nkhuku zimakhala ndi zakudya zosungunuka komanso zosasungunuka, zomwe zimathandiza kwambiri m'mimba.
  • Ayenera kuphatikizidwanso pazakudya za anthu omwe amatsata zakudya, chifukwa zimawasungunuka bwino shuga ndipo zimakwaniritsa bwino.
  • Chifukwa cha methionine, nsawawa zimatha kuchepetsa mafuta m'magazi. Chickpeas imathandizanso pantchito yamanjenje chifukwa cha kuchuluka kwa manganese.
  • Chifukwa chachitsulo chawo, nandolo ndi abwino kwa anthu omwe ali ndi kuchepa kwa magazi.

Ndisanayambe kukambirana zamphamvu za nsawawa m'thupi la munthu, ndikufuna nditani pang'ono pazomwe amapanga. Kupatula apo, ndichifukwa chake chifukwa chodzaza ndi zinthu zothandiza zomwe mankhwalawo amadziwika ndi kuchiritsa kwawo.

Chikapu

Mtengo wa thanzi pa 100 g wazogulitsa:

  • mapuloteni - mpaka 19.7 g;
  • chakudya - mpaka 60 g;
  • mafuta - 6-6.5 g;
  • zakudya zamagetsi - 3 g;
  • madzi - mpaka 12 g.
  • Powerenga phindu la nandolo, titha kumvetsetsa kuti ndi mankhwala opatsa mphamvu kwambiri, okhala ndi mapuloteni komanso mafuta acids.

Chickpea ili ndi zinthu zotsatirazi:

  • pakachitsulo;
  • magnesium;
  • calcium;
  • potaziyamu;
  • phosphorous;
  • manganese;
  • chitsulo;
  • Zamgululi

Nkhuku zimakhala ndi nicotinic ndi ascorbic acid. Chogulitsacho chilinso ndi Omega-3 ndi Omega-6 acid. Mavitamini monga A, K, B1, B2, B4, B6, B9, E amapereka makamaka nsawawa. Tiyenera kudziwa kuchuluka kwa wowuma - mpaka 43%.

Ichi ndi chokoma, chopatsa thanzi ndipo, mwa njira, ndichokoma kwambiri. Amuna ndi akazi onse amamukonda mofanana. Sichotsutsana ndi ana nawonso. Ndipo zimapindulitsa bwanji thupi!

Ubwino wa nsawawa za thupi la mkazi

Nkhuku ndi zinthu zabwino kwa thupi la amayi ndi abambo. Koma ndikufuna kulingalira za izi mwatsatanetsatane mosiyana.

Chinthu choyamba chomwe chinganenedwe za phindu la nandolo kwa thupi lachikazi ndikuti mankhwala ayenera kudyedwa panthawi ya kusamba. Nandolo imadzaza ndi chitsulo. Izi ndizofunikira kwambiri kuti zibwezeretsenso kuti muchepetse kusamba kwamasamba ndikukhazikika pazomwe zimafunikira mthupi la mkazi kumapeto kwamasiku ovuta. Mulingo wochepa wa hemoglobin ndiwosavomerezeka panthawi yobereka. Chifukwa chake, pakalibe zotsutsana, amayi oyembekezera amalangizidwa kuti aziphatikiza mankhwalawa m'zakudya zawo.

Chikapu

Mutha kuyamba kudya nandolo wathanzi pokonzekera kutenga pakati. Komabe, mphatso iyi ya chilengedwe imakhala ndi zotsatira zabwino osati kokha pa njira yoberekera yaikazi. Nkhuku zodzaza ndi vitamini E ndipo zimakhala ndi Omega-3.6 acid. Chifukwa cha kulemera kumeneku, izi zimathandiza pakhungu, tsitsi, ndi msomali. Chickpeas amatchulidwanso kuti ndi amphamvu antioxidant katundu. Pogwiritsa ntchito mankhwala okoma komanso opatsa thanziwa, ndikosavuta kuti mukhale achichepere ndikukhala owoneka bwino. Ndipo izi ndizofunikira kwa amayi. Mwa njira, nsawawa, zomwe zili ndi kalori wokwera kwambiri (364 Kcal pa magalamu 100), sizikuwononga chiwerengerocho kwambiri.

Chowonadi ndi chakuti nandolo wa glycemic ndi 28. Ichi ndi chisonyezo chotsika kwambiri cha kuchuluka kwa mayamwidwe a chakudya. Amapezeka chifukwa cha zakudya zambiri. Chifukwa chake titha kunena kuti nsawawa sizingayambitse mapaundi owonjezera. GI yotsika imawonetsanso kuti mankhwalawo ndi ovomerezeka kuti azigwiritsidwa ntchito (mosamala) ndi matenda ashuga.

Ubwino wankhuku za amuna

Chickpeas imathandiza kwambiri thupi lamwamuna. Kukhuta ndi mapuloteni a masamba ndi zidulo zopindulitsa kumathandizira kusintha mphamvu. Mphamvu ya mankhwalawa pamphongo yamwamuna ndi yodziwika bwino. Mwamuna aliyense amayamikira kukoma kwa nandolo zopatsa thanzi. Koma kugonana kwamphamvu kumafunikira chakudya chopatsa thanzi, chopatsa mphamvu kwambiri, koma nthawi yomweyo, chakudya chomwe chilibe vuto m'thupi ndi mawonekedwe. Chickpeas ndi angwiro pano! Kudya "nandolo za mutton" osachepera 2-3 pa sabata, mutha kuteteza mtima ndi mitsempha yamagazi.

Zomwe zimapezeka munthawiyi zimalimbikitsa minofu ya mtima ndikulimbitsa makoma amitsempha yamagazi. Koma, monga mukudziwa, amuna ali pachiwopsezo chachikulu chotenga msanga matenda amtima. Amakwaniritsa nsawawa ndi mphamvu zoteteza komanso dongosolo lamanjenje. Ndikofunikanso kwa amuna omwe miyoyo yawo nthawi zina imadzazidwa ndi nkhawa. Nandolo ndi zabwino kukhala ndi thupi laling'ono komanso minofu yopatsa thanzi mukamachita masewera olimbitsa thupi. Kupatula apo, chipangizocho chimakhala ndi mapuloteni ndi mavitamini ofanana omwe amadyetsa ndi kuteteza minofu.

Mapindu onse azaumoyo

Chikapu

Nkhuku ndizofunika kwambiri pamndandanda wa mankhwalawa:

  • amayeretsa thupi la poizoni, ali ndi mphamvu ya antioxidant;
  • kumalimbitsa chitetezo cha m'thupi, chimakhazikika kagayidwe;
  • bwino hematopoiesis, kumalimbitsa makoma a mitsempha;
  • ali ndi phindu pa dongosolo la kupuma;
  • Amathandizira kusunga ndikusintha masomphenya;
  • bwino chimbudzi;
  • kumathandiza chitukuko cha atherosclerosis;
  • Amathandizira kugwirizanitsa mawonekedwe a glycemic mu matenda ashuga;
  • chakudya mafupa ndi minofu minofu.

Ndipo uwu si mndandanda wathunthu wazopindulitsa za nsawawa zomwe mankhwalawa ndi ofunika kwambiri pa chakudya chopatsa thanzi. Pali zabwino zambiri kwakuti zimaphimba zovuta zomwe zilipo.

Kodi chingakhale vuto lanji chifukwa chodya nsawawa?

Ndi zabwino zonse za malonda, pali zovuta zina. Chickpeas siabwino, ndipo si aliyense amene angadye osati nthawi zonse.

Tiyenera kukumbukira kuti kupezeka kwa matenda aliwonse osafunikira omwe amafunikira zakudya zapadera ndi chifukwa chofunsira ndi katswiri pankhani yololedwa kuphatikiza nsawawa mu zakudya.

Palinso zotsutsana zingapo pakugwiritsa ntchito mtolawu:

  • kupezeka kwa kusagwirizana pakati pa mankhwalawa;
  • Matenda am'mimba, flatulence;
  • matenda a chiwindi ndi kapamba;
  • Chikhodzodzo chilonda ndi cystitis.

Mfundo zazikuluzikulu zotsutsana ndi chickpea zimagwirizana ndi kuti mankhwalawa amachititsa kuti gasi iwonjezeke. Ndipo ngati pali matenda am'thupi omwe chizindikirochi chitha kukulitsa kapena kuyambitsa zovuta, tikulimbikitsidwa kuti tisaperekere nandolo ndi nyemba zina pachakudyacho. Kukhuta ndi mavitamini ndi kufufuza zinthu ndi phindu, zomwe ndi zabwino kwa thupi.

Koma ngati pali zovuta zina pazigawo zina zomwe zili mgululi, simuyenera kuyesa tsoka. Kupatula apo, chifuwa cha zakudya chimakhala pachiwopsezo chachikulu. Apo ayi, nandolo ndi otetezeka ndithu. Izi ndizabwino kwambiri!

Nkhani Yotchuka!

Chikapu

Nyemba zofiirira zapakatikati zimadziwika masiku ano ndi ma gourmets komanso akatswiri odyetsa zakudya zokoma komanso zopatsa thanzi padziko lonse lapansi! Chickpea imawerengedwa kuti ndi mbewu ya nyemba zakummawa. Amayamikiridwa ku India, Turkey, Italy, Israel, ndi mayiko ena. Kupanga kwa nkhuku kunayamba pafupifupi zaka 7,500 zapitazo. Dziko lakwawo la nandolo ndi Middle East. Aroma ndi Agiriki anali oyamba kuzindikira zabwino komanso kukoma kwa mankhwalawa ndipo adayamba kugwiritsa ntchito kwambiri mphatso yachilengedwe pophika. M'masiku amakono, nsawawa zatchuka chifukwa cha mbale zotchuka monga hummus ndi falafel.

Momwe mungasankhire ndikusunga

Kuti mupeze chakudya chokoma ndi chopatsa thanzi, muyenera kusankha nandolo woyenera. Chilichonse ndichosavuta kwambiri apa! Nandolo ziyenera kukhala zowirira, zosalala, zofananira. Mtundu - kuchokera ku bulauni wonyezimira mpaka kumdima pang'ono (kutengera mitundu ndi kukula kwake). Musagule mankhwalawa ngati muwona mabotolo ambiri otayika. Fungo losasangalatsa, kupezeka kwa cholembera - izi ndi zizindikilo kuti tambala tawonjezeka. Nyemba ziyenera kukula mofanana.

Chickpeas zimasungidwa kwa nthawi yayitali (mpaka miyezi 12) ngati zinthu zili zoyenera kuti zisungidwe. Nandolo zimasowa mdima, kusowa kwa chinyezi, komanso kutentha kwa madigiri 0 mpaka 5. Zikatero, nandolo sidzawonongeka kwanthawi yayitali ndikusungabe mawonekedwe awo.

Apa ndi nsawawa yosunthika komanso yathanzi! Chogulitsachi chakhala chotchuka ndipo chikupezeka mosavuta mu malo amalonda mdziko lathu. Mtengo wa malonda umasiyana kutengera dziko lopangira, mtundu, komanso kalasi. Koma pazonse, ndi chakudya chotsika mtengo, chathanzi, komanso chokoma chodyera chomera!

Zomwe mungaphike kuchokera ku nsawawa: Maphikidwe a TOP-5 azakudya zabwino komanso zathanzi

Bozbash ndi nandolo

Kuphika nthawi: 2 hours

Zosakaniza:

  • Nthiti za mwanawankhosa - 1.5 makilogalamu
  • Chikuku - 150 g
  • Kaloti - ma PC awiri.
  • Maapulo wowawasa - ma PC awiri.
  • Tomato mumadzi awo - ma PC 5.
  • Tsabola waku Bulgaria - ma PC awiri.
  • Anyezi - ma PC awiri.
  • Tsabola wa Chili - 1 pc.
  • Garlic - ma clove 5
  • Cilantro - nthambi zisanu
  • Mchere - 30 g
  • Zira - 12 g
  • Mbalame zakuda zakuda - ma PC 15.
  • Mphukira-suneli - 13 g
  • Mapira - 6 g
  • Madzi - 3 l

Njira yophikira:

  • Dulani nthiti za mwanawankhosa pakati pa nthiti ziwiri. Dzazani ndi madzi. Wiritsani pa moto wochepa kwa maola 2 pamodzi ndi nandolo ndi mchere zisanaviike m'madzi.
    Kenaka yikani kaloti wodulidwa ndi magawo a apulo ndi tsabola wonse. Wiritsani kwa mphindi 15. Kenaka onjezerani cubes wa tsabola ndi tomato wodulidwa mumadzi anu.
  • Dulani chitowe, mbewu za coriander, ndi ma peppercorn akuda mumtondo. Onjezani msuzi. Onjezerani anyezi woduladula mu mphete theka. Muziganiza ndi kuphika wina 2 Mphindi.
    Fukani ndi cilantro ndi adyo wodulidwa mukamatumikira.

Nkhuku ndi zokometsera kolifulawa saladi

Nthawi yophika: 1 ora

Zosakaniza:

  • Chikuku - 300 g
  • Kolifulawa - 1/3 mutu wa kabichi
  • Achinyamata mbatata - ma PC 7.
  • Tomato - 1 pc.
  • Shallots - 1 pc.
  • Lime - ½ pc.
  • Cilantro watsopano - 3 maphukira
  • Mafuta a azitona - supuni 2 l.
  • Phala la curry - 1 tbsp l.
  • Vinyo woŵaŵa - 1 tsp.
  • Kutentha - 1 uzitsine
  • Mchere wamchere - 1 uzitsine

Za kuthira mafuta:

  • Muzu wa ginger wocheperako - 1 pc.
  • Mafuta yogurt - 3 tbsp. l.
  • Mafuta Owonjezera a Azitona - 2 tbsp.
  • Msuzi wa Tamarind - 1 tsp
  • Kutentha - 1 uzitsine

Njira yophikira:

  • Wiritsani nsawawa malingana ndi malangizo omwe ali phukusili.
  • Finyani 2-3 tbsp wa mandimu theka. masipuni a madzi.
  • Sambani kolifulawa muzing'onozing'ono ndipo, mutadula zimayambira, ikani mbale yakuya.
  • Onjezani phala la curry ndi uzitsine wa turmeric, wothira madzi a mandimu ndi maolivi ndikugwedeza.
  • Ikani kabichi wokonzedwa bwino papepala lophika pang'ono ndikuphika pansi pa grill wokonzedweratu kwa mphindi 5.
  • Peel the shallots, kudula mu woonda mphete, anaika zakuya mbale, kuwaza ndi viniga, ndipo tiyeni marinate.
  • Dulani phwetekere m'magawo ang'onoang'ono.
  • Wiritsani mbatata osasenda ndikudula zidutswa 4.
  • Onjezerani phwetekere, nandolo, mbatata, kolifulawa wouma kwa anyezi osakaniza ndikusakaniza zonse.
  • Peel ndi finely kabati muzu wa ginger.
  • Konzani mavalidwe: phatikizani yogurt ndi ginger wonyezimira ndi msuzi wa tamarind, onjezerani turmeric, kuthira mafuta owonjezera a maolivi osakaniza.
  • Thirani saladi kuvala, mchere, ndi chipwirikiti.
  • Dulani bwinobwino cilantro, onjezerani saladi ndikusakanikiranso.

Chinsinsi cha biringanya ndi nandolo ndi malalanje

Chikapu

Kuphika nthawi: kuposa 3 maola

Zosakaniza:

  • Biringanya - 300 g
  • Kaloti zazing'ono - ma PC 10-12.
  • Chikuku - 100 g
  • Ma apricot owuma - zidutswa 6-8
  • Fennel - 1 tuber
  • Quinoa - 200 g
  • Coriander - 1/2 tsp
  • Mchere kuti ulawe
  • Zira - 1/2 tsp
  • Orange (zest kuchokera theka ndi madzi kuchokera kwa onse)

Njira yophikira:

  • Lembani nsawawa kwa maola 6-8.
  • Peel biringanya, dulani masentimita atatu masentimita.
  • Dulani fennelyo kuti azidula, chotsani zest kuchokera pa 1/2 la lalanje ndikuchotsa madziwo.
  • Ikani masamba onse, zest, ndi nandolo mu chitsulo kapena mbale yazitsulo ziwiri, kutsanulira madzi a lalanje, kuphimba ndikuyimira kwa mphindi 30.
  • Kenako onjezerani zonunkhira, ndikuwotchera pang'ono poto wowuma.
  • Pambuyo powonjezera zonunkhira, simmer kwa mphindi 5-10. Kenako sungani mbaleyo kwa mphindi 10 zina ndikutsekera chivindikirocho. Ngati muli ndi tagine, ndiye kuti ndibwino kuphika mmenemo komanso mu uvuni, monga anthu aku Morocco.

Maphikidwe enanso abwino kwambiri a nsawawa omwe mungapeze muwunikira kanema pansipa:

Maphikidwe a Pantry: Chickpeas | Zowona ndi Babish

Siyani Mumakonda