9 ke kōkua o ka palaoa Chickpea (a pehea e hana ai)

Anter

• 1. Rich i nā wikamina a me nā minelala
• 2. Hiki ke hōʻemi i ke hoʻokumu ʻana o nā mea hoʻohui ʻino i nā meaʻai i hana ʻia
• 3. Ua ʻoi aku ka liʻiliʻi o kāna mau calory ma mua o ka palaoa mau
• 4. ʻOi aku paha ka hoʻopiha ma mua o ka palaoa palaoa
• 5. Hoʻopili i ke kō kō ma mua o ka palaoa
• 6. Pahu me ka puluniu
• 7. ʻOi aku ka nui o ka protein ma mua o nā palaoa ʻē aʻe
• 8. Hoʻololi nui no ka palaoa palaoa
• 9. Māmā e hana ma ka home
• Ke laina lalo

ʻO ka palaoa Chickpea, ka mea i ʻike ʻia ma ka palaoa, besan, a i ʻole ka palaoa pīni garbanzo, kahi mea ʻai i ka kuke India no nā kenekulia.

ʻO nā chickpeas he hua legume me ka ʻono, nutty ʻono, a me ka palaoa moa i hana pinepine ʻia mai nā ʻano i kapa ʻia ʻo Bengal gram.

ʻO kēia palaoa, hiki iā ʻoe ke maʻalahi e hana ma ka home, ua ulu koke i ka kaulana a puni ka honua ma ke ʻano he gluten-ʻole i ka palaoa palaoa.

Eia 9 mau pono o ka palaoa moa.

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

1. Rich i nā wikamina a me nā minelala

Hoʻouka ʻia ka palaoa Chickpea me nā meaola nui.

Hoʻokahi kīʻaha (92 gram) o ka palaoa moa i loaʻa ():

• Kalepona: 356
• Kumuʻiʻo: 20 gram
• Momona: 6 gram
• Kāpena: 53 gram
• Puluniu: 10 gram
• Thiamine: 30% o ka Reference Daily Intake (RDI)
• Folate: 101% o ka RDI
• Hao: 25% o ka RDI
• Phosphorous: 29% o ka RDI
• Makanekiuma: 38% o ka RDI
• Keleawe: 42% o ka RDI
• Manganese: 74% o ka RDI

Hoʻokahi kīʻaha (92 gram) o ka palaoa palaoa moa i ʻoi aku ka nui o ka folate ma mua o kāu e pono ai i ka lā. He mea nui kēia wikamina i ka pale ʻana i nā kīnā o ke kuamoʻo i ka wā o ka hāpai ʻana ().

I hoʻokahi ninaninau nānā ma mua o 16,000 mau wahine, hānau nā pēpē i nā wahine i hoʻopau i ka palaoa me ka folate hou a me nā huaora ʻē aʻe i loaʻa he 68% ʻoi aku ka nui o nā maʻi o ke kuamoʻo ma mua o nā mea i hānau ʻia i ka poʻe komo i ʻai i ka palaoa.

ʻO nā wahine i hoʻohana i ka palaoa paʻa i loaʻa ka 26% kiʻekiʻe o ke koko folate pae ma mua o ka pūʻulu pūʻulu ().

Loaʻa ka palaoa Chickpea ma kahi o ʻelua manawa o ka folate ma ke ʻano he nui o ka palaoa palaoa paʻa ().

Hoʻohui, kahi kumu maikaʻi loa ia o kekahi mau minelala, e like me ka hao, ka magnesium, ka phosphore, ke keleawe, a me ka manganese.

Hōʻuluʻulu Manaʻo Piha ka palaoa Chickpea i nā huaora a me nā minelala, me 1 kīʻaha (92 gram) e hāʻawi ana iā 101% o ka RDI no folate a ma kahi o ka hapahā o kāu mau pono i kēlā me kēia lā no nā meaola ʻē aʻe.

2. Hiki ke hōʻemi i ke hoʻokumu ʻana o nā mea hoʻohui ʻino i nā meaʻai i hana ʻia

Loaʻa i nā Chickpeas nā antioxidant pono i kapa ʻia polyphenols ().

ʻO nā Antioxidant kahi hui e hakakā i nā mole kūpaʻa ʻole i kapa ʻia he radical free i kou kino, i manaʻo ʻia e kōkua i ka ulu ʻana o nā maʻi like ʻole ().

Ua hōʻike maopopo ʻia nā polyphenols kanu e hoʻoliʻiliʻi i nā radical manuahi i ka meaʻai a hoʻohuli i kekahi o nā hōʻino a lākou e hana ai i kou kino ().

Hoʻohui ʻia, ke aʻo ʻia nei ka palaoa moa no kona hiki ke hōʻemi i ka ʻike acrylamide o nā meaʻai i hana ʻia.

ʻO Acrylamide kahi huahana paʻa ʻole o ka hana ʻana i ka meaʻai. Hiki ke loaʻa i nā pae kiʻekiʻe i ka palaoa- a me nā meaʻai māmā potato ().

He kumuwaiwai kūpono ia i ka maʻi ʻaʻai a pili ʻia i nā pilikia me ka hana hou ʻana, nā aʻa a me nā hana o ka mākala, a me ka enzyme a me ka hana hormone ().

I hoʻokahi noi e hoʻohālikelike ana i kekahi ʻano o nā palaoa, ua hana ka palaoa moa i kekahi o nā haʻahaʻa haʻahaʻa o ka acrylamide ke hoʻomehana ʻia ().

Ua ʻike pū kekahi nā kānaka noiʻi i ka hoʻohana ʻana i ka ʻāpana moa ma ka ʻuala potato e hoʻemi i ka hoʻokumu acrylamide, hoʻohālikelike ʻia me nā ʻāpana potato i mālama ʻia me nā antioxidants mai oregano a me cranberry (9).

ʻO ka mea hope loa, ua ʻike ʻia kahi noiʻi ʻē aʻe i nā kuki palaoa pōkole i hana ʻia me ka palaoa palaoa a me ka palaoa moa i 86% ka liʻiliʻi o ka acrylamide ma mua o nā kuki like i hana ʻia me ka palaoa palaoa wale nō (10).

Hōʻuluʻulu Manaʻo Loaʻa i nā Chickpeas nā antioxidant a kōkua paha i ke kaua ʻana i nā radical free. ʻO ka hoʻohana ʻana i ka palaoa moa i loko o nā meaʻai i hana ʻia e hoʻemi ai i kā lākou ʻike i ka acrylamide weliweli.

3. Ua ʻoi aku ka liʻiliʻi o kāna mau calory ma mua o ka palaoa mau

ʻO ka palaoa Chickpea kahi ala maikaʻi loa i ka palaoa palaoa inā ʻoe e hoʻāʻo e hoʻoliʻiliʻi i kāu lawe ʻana i ka calorie.

Hoʻohālikelike ʻia i ka lawelawe like ʻana o ka palaoa palaoa i hoʻomaʻemaʻe ʻia, ʻo 1 cup (92 gram) o ka palaoa pīpī ma kahi o 25% mau calori. ʻO kēia ka mea i ʻoi aku ka liʻiliʻi o ka ikehu ().

Ua aʻo nui ʻia ka ikehu a me ka nui o ka ʻāpana no kā lākou kuleana i ka mālama ʻana i ke kaumaha.

Manaʻo nā kānaka noiʻi ʻo ka mālama ʻana i nā nui o ka maʻa āu e maʻa ai i ke koho ʻana i nā meaʻai me ka liʻiliʻi o nā calori ke ʻano he papa hana hōʻemi kaumaha ʻoi aku ka maikaʻi ma mua o ka ʻai ʻana i ka liʻiliʻi (,).

I loko o kahi hebedoma hebedoma he 12, ua aʻo ʻia i 44 mau mākua keu kaupaona, ua komo nā mea i aʻo ʻia e ʻai i nā mea ʻai calorie haʻahaʻa i lilo i 4-8 paona (1.8-3.6 kg) ma mua o nā mea i hāʻawi ʻia i nā kuhikuhi papaʻai paʻakikī ().

No laila, ke kōkua nei i ka hoʻololi ʻana i ka palaoa palaoa me ka palaoa moa e kōkua iā ʻoe e ʻokiʻoki i nā calorie me ka hoʻololi ʻole ʻana i kāu nui.

Hōʻuluʻulu Manaʻo ʻO ka palaoa Chickpea he 25% ʻoi aku ka nui o nā calorie ma mua o ka palaoa keʻokeʻo, e hoʻoliʻiliʻi ana i ka ikehu. ʻO ka ʻai ʻana i nā meaʻai ʻoi aku ka calorie haʻahaʻa e kōkua iā ʻoe e hōʻemi i ka lawe ʻana o ka calorie i ka wā e ʻai ana i nā nui o ka maʻa āu e maʻa ai.

4. ʻOi aku paha ka hoʻopiha ma mua o ka palaoa palaoa

Ua noʻonoʻo nā kānaka noiʻi no nā makahiki he nui i hala aku nā legume, e like me nā moa a me nā līlū, e hōʻemi i ka pōloli.

Ua hōʻike ʻia kahi loiloi 2014 o nā noiʻi e pili ana i nā legume i ka papaʻai i hoʻonui i ka manaʻo o ka piha ma hope o ka pāʻina ʻana e 31%. ().

ʻO ka mea hou aku, ʻo ka palaoa moa paha e hōʻemi i ka pōloli. ʻOiai ʻaʻole ʻae nā noiʻi āpau, ua ʻike kekahi i ka pilina ma waena o ka ʻai ʻana i ka palaoa moa a me ka hoʻonui ʻana i ka manaʻo o ka piha (,,,).

ʻO kahi ala e hoʻoliʻiliʻi ai ka palaoa moa i ka pololi ma o ka hoʻoponopono ʻana i ka ghrelin hormone pōloli. Manaʻo ʻia nā pae ghrelin haʻahaʻa e hāpai i nā manaʻo o ka piha.

I loko o kahi ninaninau ʻike ma 16 mau wahine, ʻo ka poʻe i ʻai i ka pā i hana ʻia o 70% palaoa keʻokeʻo a me 30% palaoa moa i loaʻa nā pae haʻahaʻa o ghrelin ma mua o ka poʻe i komo i ka palaoa i hana ʻia me 100% palaoa keʻokeʻo ().

Eia nō naʻe, pono hou ʻia kahi noiʻi hou e hoʻomaopopo piha i nā hopena o ka palaoa moa i ka makemake a me nā hormones pōloli.

Hōʻuluʻulu Manaʻo Hiki i ka palaoa Chickpea ke hōʻemi i ka pōloli ma o ka hoʻoponopono ʻana i ka ghrelin hormone pōloli. Eia nō naʻe, pono hou ʻia kahi noiʻi e ʻike i kēia hopena.

5. Hoʻopili i ke kō kō ma mua o ka palaoa

ʻO ka palaoa Chickpea ma kahi o ka hapalua o nā carbs o ka palaoa keʻokeʻo a pēlā e hoʻopili ai i ke kō kō i ka ʻokoʻa ().

ʻO ka Glycemic Index (GI) kahi ana o ka wikiwiki o ka ʻai e haki i nā kō i hiki ke hāpai i kāu kō kō.

ʻO Glucose, ke kō i makemake ʻia e kou kino e hoʻohana no ka ikehu, loaʻa kahi GI o 100, ʻo ia hoʻi ka hoʻonui ʻana i kāu kō kō i ka wikiwiki. Loaʻa kahi GI o ka palaoa keʻokeʻo ma kahi o 70 ().

He GI kā Chickpeas o 6, a ua manaʻo ʻia nā meaʻai māmā mai ka palaoa moa i loaʻa i kahi GI o 28-35. ʻO lākou nā meaʻai GI haʻahaʻa e loaʻa ka hopena mālie ma ke kō kō ma mua o ka palaoa keʻokeʻo (,).

Ua ʻike ʻia he ʻelua mau noiʻi nānā i 23 mau kānaka i ka ʻai ʻana i nā meaʻai i hana ʻia me ka palaoa moa i mālama ʻia nā pae kō kō ma mua o ka ʻai ʻana i nā meaʻai i hana ʻia me ka palaoa keʻokeʻo a piha hoʻi (

Ua ʻike ʻia kahi noiʻi like i nā wahine olakino he 12 i ka palaoa palaoa holoʻokoʻa i hana ʻia me 25-35% palaoa moa i hoʻopili i ke kō i ke kō ma mua o ka berena keʻokeʻo a me ka 100% berena palaoa holoʻokoʻa ().

Eia nō naʻe, pono i nā noiʻi hou a nui aku e noiʻi i ka pilina ma waena o ka palaoa moa a me ke kō kō.

Hōʻuluʻulu Manaʻo ʻO ka palaoa Chickpea kahi meaʻai G-haʻahaʻa i loaʻa ka hopena haʻahaʻa i ke kō kō. I kekahi mau haʻawina liʻiliʻi, ʻo ka ʻai ʻana i nā meaʻai i hana ʻia me ka palaoa moa i hōʻemi ʻia ai ke kō kō, ke hoʻohālikelike ʻia me nā huahana i hana ʻia me ka palaoa palaoa. Eia nō naʻe, pono hou ʻia kahi noiʻi.

6. Pahu me ka puluniu

Hoʻopiha ʻia ka palaoa Chickpea me ka fiber, ʻoiai ʻo ka pīpī iā lākou iho he kiʻekiʻe maoli i kēia nutrient.

Hoʻokahi kīʻaha (92 gram) o ka palaoa moa i hāʻawi ʻia ma kahi o 10 mau huna o ka puluniu - pākolu ʻia ka nui o ka fiber i ka palaoa keʻokeʻo ().

Hāʻawi ka fiber i nā pono olakino he nui, a me ka fiberpikpea, ʻo ia hoʻi, ua pili pū me nā pae momona momona i hoʻomaikaʻi ʻia.

I loko o kahi hebedoma hebedoma he 12 mau makahiki ma 45 mau mākua, e ʻai ana i nā kini kēpau he 10.5-auneke (300-gram) i kēlā me kēia pule me ka ʻole o ka hoʻololi ʻana i nā papaʻai ʻē aʻe i hoʻēmi ʻia nā pae kolesterol e 15.8 mg / dl ʻO ka hopena i manaʻo ʻia e pili ana i ka ʻike fiber o nā pīpī ().

ʻO kahi noiʻi like i 47 mau mākua i ʻike i ka ʻai ʻana i nā pīpī no 5 mau pule e hoʻemi ana i ka nui o ka cholesterol e 3.9% a me ka LDL (ʻino) kolamu e 4.6%, hoʻohālikelike ʻia i ka ʻai ʻana i ka palaoa ().

Aia i loko o Chickpeas kahi ʻano fiber i kapa ʻia ʻo starch kūpale. I ka ʻoiaʻiʻo, i loko o kahi noiʻi e loiloi ana i ka ʻike starch kūpaʻa o nā meaʻai he nui, nā moa i hoʻomoʻa ʻia i nā mea kiʻekiʻe ʻelua ma ka ʻaoʻao o ka maiʻa maka ʻole ().

Hōʻike ka noiʻi e hiki ke haku ʻia i nā pepelu a hiki i 30% starch kūpaʻa e pili ana i ka hana ʻia ʻana. ʻIke ʻia kahi loiloi i ka palaoa moa i hana ʻia mai nā pīpī i hoʻomoʻa mua ʻia i loaʻa i ka starch kūpale 4.4% (,).

Kū ka undarch no ka starch resistant a hiki i kou ʻōpū nui, kahi e lilo ai ia i kumu meaʻai na kou koʻohune ʻōpū maikaʻi. Ua hoʻopili ʻia i kahi hōʻemi hōʻemi o nā kūlana he nui, e like me ka maʻi puʻuwai, ʻano diabetes 2, a me ka maʻi ʻaʻai kolona (,).

Hōʻuluʻulu Manaʻo ʻO ka palaoa Chickpea kiʻekiʻe i ka fiber, i hiki ke kōkua i ka hoʻomaikaʻi ʻana i nā pae momona o ke koko. Aia pū kekahi ʻano puluniu i kapa ʻia ʻo starch kūpale, i hoʻopili ʻia i kekahi mau pono olakino.

7. ʻOi aku ka nui o ka protein ma mua o nā palaoa ʻē aʻe

ʻOi aku ka kiʻekiʻe o ka palaoa Chickpea i ka protein ma mua o nā palaoa ʻē aʻe, e like me ka palaoa keʻokeʻo a me ka palaoa holoʻokoʻa.

Hāʻawi kahi kīʻaha 1-ʻāpana (92-gram) o ka palaoa moa i 20 mau mika o ka protein, i hoʻohālikelike ʻia me 13 mauʻu i ka palaoa keʻokeʻo a me 16 gram i ka palaoa palaoa holoʻokoʻa ().

Pono kou kino i ka protein e kūkulu i nā mākala a ola hou mai ka ʻeha a me nā maʻi. He mea nui pū kekahi i ka hoʻokele kaumaha.

Mālama nā meaʻai nui-protein iā ʻoe e māʻona hou, a pono i kou kino e kuni i nā mea ʻoi aku ka nui e ʻeli i kēia mau meaʻai ().

Eia hou, ma muli o kāna kuleana i ka ulu ʻana o nā mākala, ʻo ka ʻai ʻana i ka protein kūpono e kōkua iā ʻoe e mālama i ka nui o nāʻiʻo momona, ʻoi aku ka mea nui inā e lilo ana ka paona ().

Eia kekahi, ʻo kahi pipi kahi kumu protein maikaʻi loa no nā vegetarians a me nā vegans, ʻoiai he 8 o 9 mau amino acid pono, nā mea pono o ka protein e pono ai mai kāu papaʻai.

ʻO ke koena, methionine, hiki ke loaʻa i nā nui he nui i nā meaʻai mea kanu e like me nā pēpē lima ().

Hōʻuluʻulu Manaʻo ʻOi aku ka kiʻekiʻe o ka palaoa Chickpea i ka protein ma mua o ka palaoa palaoa, kahi e kōkua ai i ka hōʻemi ʻana i ka pōloli a hoʻonui i ka nui o nā calorie āu e kuni nei. ʻO Chickpeas kahi kumu kumu protein kūpono no nā mea kanu meaola, no ka mea hāʻawi lākou kokoke i nā amino acid pono.

8. Hoʻololi nui no ka palaoa palaoa

ʻO ka palaoa Chickpea kahi pani maikaʻi loa no ka palaoa palaoa.

Loaʻa iā ia kahi hiʻona momona ʻoi aku ka maikaʻi ma mua o ka palaoa i hoʻomaʻemaʻe ʻia, no ka mea hāʻawi ia i nā huaora, nā minelala, nā fiber, a me nā protein akā ʻoi aku ka liʻiliʻi o nā calories a me nā carbs.

Ma muli o ka loaʻa ʻole o ka palaoa, kūpono nō hoʻi ia no ka poʻe me ka maʻi celiac, ka hoʻomanawanui gluten, a me ka allergy palaoa. Eia nō naʻe, inā ʻoe hopohopo e pili ana i ka haumia kea, e nānā no nā ʻano gluten-free i hōʻoia ʻia.

Eia kekahi, hana like ia me ka palaoa i hoʻomaʻemaʻe ʻia i nā meaʻai palai a hoʻomoʻa ʻia.

ʻO kahi palaoa wīwī e hoʻohālikelike iki i ka hana a gluten i ka palaoa palaoa ke kuke ʻia e ka hoʻohui ʻana i ka hale a me ka nau (34).

I ka hoʻāʻo ʻana e hana i kahi berena manuahi ʻole hou, ua ʻike nā kānaka noiʻi he kūpono ka hui ʻana o ʻekolu ʻāpana palaoa moa a me hoʻokahi ʻāpana potato a iʻa cassava paha. Eia nō naʻe, me ka hoʻohana ʻana i ka palaoa moa wale nō i hua ʻia kahi huahana ʻae ʻia ().

Hoʻohui, ke hoʻololi wale nei i ka 30% o ka palaoa i loko o kahi kuki kuke me ka palaoa moa i hoʻonui i ka mea momona a me nā protein i loko o nā kuki me ka mālama ʻana i kahi ʻono maikaʻi a me nā helehelena ().

Hōʻuluʻulu Manaʻo ʻO ka palaoa Chickpea kahi mea pani no ka palaoa palaoa, no ka mea ke hana like ia i ka wā o ka kuke ʻana. He koho ʻē aʻe maikaʻi loa ia no ka poʻe me ka maʻi celiac, intolerance gluten, a i ʻole allergy palaoa.

9. Māmā e hana ma ka home

Hiki iā ʻoe ke hana maʻalahi i ka palaoa moa i ka home. ʻO nā pīpī maloʻo wale nō āu e makemake ai, kahi pepa kuki, mea hoʻopili meaʻai, a me sifter.

Eia pehea e hana ai i kāu palaoa moa ponoʻī:

1. Inā makemake ʻoe i ka palaoa moa moa i hoʻomoʻa ʻia, kau i nā pīpī maloʻo ma kahi papa kuki a hoʻomoʻa iā lākou i ka umu no 10 mau minuke ma 350 ° F (175 ° C) a i ʻole ʻeleʻele gula. He koho kēia pae.
2. E wili i nā moa i loko o kahi mea hana meaʻai a hiki i ke ʻano o ka pauka maikaʻi.
3. E kānana i ka palaoa e hoʻokaʻawale i nā ʻāpana moa nui i wili pono ʻole. Hiki iā ʻoe ke hoʻolei i kēia mau ʻāpana a i ʻole holo i loko o ka meaʻai.

No ke ola holina nui loa, e mālama i kāu palaoa moa i ka mahana o ka lumi i kahi pahu airtight. E mālama kēia ala no 6-8 mau pule.

Hiki ke hoʻohana ʻia i ka palaoa Chickpea ma nā ʻano like ʻole:

• ma ke ʻano he pani no ka palaoa palaoa i ka hoʻomoʻa ʻana
• hui ʻia me ka palaoa palaoa e hoʻomaikaʻi i ke olakino o kāu mau mea i hoʻomoʻa ʻia
• ma ke ʻano he mānoanoa maoli i nā soups a me nā curries
• e hana i nā ipu India kuʻuna, e like me ka pakora (nā mea kanu mea kanu) a i ʻole ka laddu (nā pā ʻai momona liʻiliʻi)
• e hana i nā pancakes a i ʻole nā ​​crepe
• ma ke ʻano he māmā a lele hoʻi no nā meaʻai palai

Hōʻuluʻulu Manaʻo Maʻalahi e hana i ka palaoa moa i ka home me ka hoʻohana wale ʻana i nā pīpī maloʻo a me kekahi mau pono kīhini maʻamau. Hiki ke hoʻohana ʻia ka palaoa Chickpea i nā ʻano like ʻole.

Ke laina lalo

Piha ka palaoa Chickpea i nā meaola olakino. He koho ʻē aʻe i ka palaoa palaoa i hoʻomaʻemaʻe ʻia, no ka mea, ʻoi aku ka haʻahaʻa o nā carbs a me nā calorie i ʻoi aku ka momona o ka protein a me ka fiber.

Hōʻike ka noiʻi e loaʻa paha iā ia kahi antioxidant a hiki ke hōʻemi i nā pae o ka acrylamide hui pū i loko o nā meaʻai i hana ʻia.

Loaʻa iā ia nā ʻano culinary e like me ka palaoa a kūpono no nā poʻe me ka maʻi celiac, ka hoʻomanawanui gluten, a i ʻole ka allergy palaoa.

ʻO ka palaoa Chickpea kahi mea momona, momona, a maʻalahi hoʻi e kōkua ai e hoʻomaikaʻi i ke olakino o kāu papaʻai.

Hiki iā ʻoe ke loaʻa i ka palaoa moa i loko o nā hale kūʻai a me ka pūnaewele, ʻoiai maʻalahi ka maʻalahi i ka home.