Ola ʻo Hummus? 8 Nā Kumu Nui e ʻAi Hou ai i ka Hummus

Anter

• 1. ʻO Super Nutritious a Hoʻopili ʻia me ka Protein-Plant Plant
• 2. Rich i nā mea hoʻohui i hōʻoia e kōkua i ka hakakā ʻana me ka mumū
• 3. ʻO ke kiʻekiʻe i ka puluniu e paipai i ke olakino Digestive a hānai i kāu bacteria maikaʻi maikaʻi
• 4. Loaʻa kahi papa inoa glycemic haʻahaʻa, no laila hiki ke kōkua i ke kaohi ʻana i nā pae kō kō
• 5. Aia nā mea olakino olakino naʻau e hōʻemi ai i ka maʻi puʻuwai
• 6. Paipai i ka Loss Lilo a kōkua iā ʻoe e mālama i ke kaupaona olakino olakino
• 7. Nui no ka poʻe me ka hoʻomanawanui ʻole, e like me Maʻamau Gluten-, Nut- a me Dairy-Free
• 8. Maʻalahi loa e hoʻohui i kāu papaʻai
• Pehea e hana ai iā Hummus
• Ka Laina Lalo

ʻO Hummus kahi kūpui kaulana loa o Middle East a pāhola ʻia.

Hana ʻia ia e ka hoʻohuihui ʻana i nā pīpī (mauʻu garbanzo), tahini (nā ʻanoʻano sesame lepo), aila ʻoliva, wai wai lemona a me kālika i kahi meaʻai.

ʻAʻole ʻono wale ka hummus, akā maʻalahi hoʻi ia, piha me nā mea momona a ua hoʻopili ʻia i nā olakino olakino a me nā pono olakino ().

Eia nā pono ʻepekema 8 i hōʻoia ʻia o hummus.

1. ʻO Super Nutritious a Hoʻopili ʻia me ka Protein-Plant Plant

Hiki iā ʻoe ke ʻoluʻolu e pili ana i ka ʻai ʻana i ka hummus, no ka mea, he nui nā ʻano wikamina a me nā minelala.

Hāʻawi kahi 100-gram (3.5-auneke) o ka hummus (2):

• Kalepona: 166
• Momona: 9.6 gram
• Kumuʻiʻo: 7.9 gram
• Kāpena: 14.3 gram
• Puluniu: 6.0 gram
• Manganese: 39% o ka RDI
• Keleawe: 26% o ka RDI
• Folate: 21% o ka RDI
• Makanekiuma: 18% o ka RDI
• Phosphorous: 18% o ka RDI
• Hao: 14% o ka RDI
• Kiniki: 12% o ka RDI
• Thiamin: 12% o ka RDI
• ʻO ka Vitamin B6: 10% o ka RDI
• Pālima: 7% o ka RDI

ʻO Hummus kahi kumu waiwai nui o nā protein i hoʻokumu ʻia me nā mea kanu, e hāʻawi ana i ka 7.9 gram no kēlā me kēia lawelawe.

Hana kēia i kahi koho maikaʻi loa no ka poʻe ma ka papa ʻaina a hānai paha. Hoʻohana ka lawa ʻana o ka protein i mea nui no ka ulu pono ʻana, hoʻihoʻi ʻana a me ka hana pale.

Hoʻohui ʻia, komo ka hummus i ka hao, folate, phosphorus a me nā huaora B, he mea nui ia a pau no nā mea ʻai a me nā mea ʻai, no ka mea ʻaʻole lawa lākou i kā lākou papaʻai.

Hāʻawi ʻo Hummus i nā ʻano huaora a me nā minelala. ʻO ia pū kekahi kumu kumu kanu nui o ka protein, kahi e lilo ai i mea koho momona no nā vegan a me nā mea ʻai.

2. Rich i nā mea hoʻohui i hōʻoia e kōkua i ka hakakā ʻana me ka mumū

ʻO ke kuni ke ala o ke kino e pale ai iā ia iho mai nā maʻi, nā maʻi a me nā ʻeha.

Eia naʻe, i kekahi manawa hiki ke hoʻomau i ka mumū ma mua o ka pono. Kāhea ʻia kēia mea he mumū mau, a ua pili ʻia i nā pilikia olakino koʻikoʻi he nui.

Hoʻopiha ʻia ʻo Hummus me nā mea olakino i hiki ke kōkua i ke kaua ʻana i ka mumū mau.

ʻO ka ʻaila ʻoliva kekahi o lākou. Loaʻa ka waiwai i nā antioxidant ikaika i loaʻa nā pono anti-inflammatory.

Eia kekahi, loko o ka ʻaila ʻoliva puʻupaʻa ka antioxidant oleocanthal, i manaʻo ʻia he ʻano anti-inflammatory like me nā lāʻau anti-inflammatory maʻamau (,,).

Pēlā nō, nā ʻanoʻano sesame, ka mea e hana ai i ka tahini, hiki ke kōkua i ka hōʻemi ʻana i nā māka o ke kuni i loko o ke kino e like me IL-6 a me CRP, i hoʻokiʻekiʻe ʻia i nā maʻi kūpikipiki e like me ka arthritis (,).

Eia kekahi, ua hōʻike ʻia nā noiʻi he nui i ka ʻai ʻana i kahi papaʻai waiwai i nā legume e like me nā pīpī hoʻemi i nā kaha koko o ka mumū (,,,).

Loaʻa iā Hummus nā pīpī, nā aila ʻoliva a me nā ʻanoʻano sesame (tahini), i hōʻoia ʻia he anti-inflammatory waiwai.

3. ʻO ke kiʻekiʻe i ka puluniu e paipai i ke olakino Digestive a hānai i kāu bacteria maikaʻi maikaʻi

ʻO Hummus kahi kumu nui o ka fiber dietary, hiki ke hoʻomaikaʻi i ke olakino digestive.

Hāʻawi ia i ka 6 gram o ka fiber dietary no 3.5 auneke (100 gram), i like ia me 24% o ka ʻōlelo fiber i kēlā me kēia lā no nā wahine a me 16% no nā kāne ().

Mahalo i kāna ʻike fiber kiʻekiʻe, hiki i ka hummus ke kōkua iā ʻoe e mālama mau. ʻO kēia no ka mea kōkua ka pulupuluʻai i ka palupalu a hoʻohui i ka nui i nā pahu i mea e maʻalahi ai ke hele ().

ʻO ka mea hou aku, kōkua pū ka pulupuluʻai i ka bacteria maikaʻi e ola i kou ʻōpū.

Ua ʻike ʻia kahi noiʻi ʻana i ka hoʻonui ʻana i 200 mau hunaʻi moa (a i ʻole ka fiber raffinose mai nā pīpī) i ka papaʻai no ʻekolu mau pule i kōkua e paipai i ka ulu ʻana o nā koʻohune pono, e like me bifidobacteria, ʻoiai e kaomi ana i ka ulu ʻana o nā koʻohune ʻino ().

Kekahi o ka puluniu i loko o hummus hiki ke hoʻohuli ʻia e nā bacteria bacteria i loko o ka butyrate fatty acid butyrate. Kōkua kēia waikawa momona i ka hānai ʻana i nā hunaola kolona a nui a maikaʻi nā pono ().

Ua hōʻike ʻia nā noiʻi Laboratory ua hoʻopili ʻia ka hana butyrate i kahi haʻahaʻa haʻahaʻa o ka maʻi ʻaʻai kolona a me nā pilikia olakino ʻē aʻe (,).

ʻO Hummus kahi kumu nui o ka fiber, hiki ke kōkua iā ʻoe e mālama mau. Hoʻohui ʻia, hoʻoliʻiliʻi paha ka fiberpppea i ka ulu ʻana o nā koʻohune ʻōpū maikaʻi, e hoʻohua i ka butyrate - kahi ʻano o ka waikawa momona e kōkua i ka hānai ʻana i nā hunaola i loko o ka ʻōpū.

4. Loaʻa kahi papa inoa glycemic haʻahaʻa, no laila hiki ke kōkua i ke kaohi ʻana i nā pae kō kō

He nui nā waiwai o Hummus i hiki ke kōkua i ke kaohi i kāu pae kō kō.

ʻO ka mea mua, hana ʻia ka hummus ma ka hapanui mai nā pipiʻi, kahi haʻahaʻa haʻahaʻa glycemic index (GI).

ʻO ka papa inoa glycemic kahi pālākiō e ana i ka hiki o nā meaʻai e hāpai i ke kō kō.

ʻO nā meaʻai me kahi waiwai GI kiʻekiʻe e ʻeli koke a laila lawe ʻia, e hoʻoulu ana i kahi kui ʻoi a hāʻule i nā kō kō kō. ʻO ka mea ʻāpiki, hoʻomake lohi ʻia nā meaʻai me ka waiwai GI haʻahaʻa a laila lawe ʻia, e hoʻonui ana i ka piʻi mālie a me ke kaulike i nā pae kō kō.

He kumu waiwai nui ʻo Hummus o ka fiber hiki ke hoʻoheheʻe ʻia a me nā momona momona.

Nui ka waiwai o Chickpeas i ka protein, starch kūpale a me nā antinutrients, kahi e hoʻolohi ai i ka digestion o carbs ().

Kōkua pū nā momona i ka lohi o ka lawe ʻana o nā carbs mai ka ʻōpū mai, kahi e hāʻawi ai i kahi hoʻokuʻu lohi a paʻa paʻa o ke kō i ke kahe o ke koko.

ʻO kahi laʻana, ua hōʻike ʻia ka noiʻi e hoʻokuʻu ana ka berena keʻokeʻo i ʻehā mau manawa ke kō i loko o ke koko ma hope o ka pāʻina ma mua o ka hummus, ʻoiai e hāʻawi ana i ka nui o nā carbs ().

He haʻahaʻa haʻahaʻa ʻo Hummus, ʻo ia hoʻi e hoʻokuʻu mālie i ke kō i ke kahe o ke koko. Kōkua ʻia kēia e ka starch kūpale, momona a protein i loaʻa iā ia.

5. Aia nā mea olakino olakino naʻau e hōʻemi ai i ka maʻi puʻuwai

ʻO ka maʻi puʻuwai ke kuleana no 1 i kēlā me kēia 4 make ma ka honua holoʻokoʻa ().

Loaʻa iā Hummus kekahi mau mea hana i hiki ke kōkua i ka hōʻemi ʻana i nā pilikia no ka maʻi puʻuwai.

I loko o kahi hebedoma ʻelima mau pule loiloi, 47 i hoʻopau i nā mea olakino olakino ʻole i kahi papaʻai me nā moa hou a i ʻole kahi papaʻai me ka palaoa i hoʻohui ʻia. Ma hope o ke aʻo ʻana, ʻo ka poʻe i ʻai i nā pīpī keu he 4,6% haʻahaʻa o ka pae kolesterol LDL "ʻino" ma mua o ka poʻe e ʻai ana i ka palaoa keu ().

Hoʻohui ʻia, he loiloi o 10 mau noiʻi me nā kānaka he 268 a ʻoi aku ka hopena o ka papaʻai momona i nā legume e like me nā pīpī i hoʻēmi i ka "maikaʻi" o ka LDL kolokola e ka awelika o 5% ().

Ma waho o nā pīpī, ʻo ka hummus kahi kumu nui o nā momona momona naʻau mai ka ʻaila ʻoliva.

ʻO kahi anamanaʻo o 32 mau noiʻi me 840,000 mau kānaka i loaʻa i kēlā me ka nui o ka lawe ʻana o nā aila olakino, ʻo ia hoʻi ka aila ʻoliva, he 12% haʻahaʻa o ka make ma muli o ka maʻi puʻuwai a me ka 11% haʻahaʻa o ka make ma ka hapanui ().

Ua ʻike ʻia kahi noiʻi ʻē aʻe no kēlā me kēia 10 gram (ma kahi o 2 tsp) o ka aila poni ʻoliva keu i hoʻopau ʻia i kēlā me kēia lā, ua hoʻemi ʻia ka makaʻu o ka maʻi puʻuwai e 10% keu ().

ʻOiai ke hoʻohiki nei kēia mau hopena, pono hou nā aʻo lōʻihi e pili ana i ka hummus.

Aia i loko o Hummus nā moa a me nā aila ʻoliva - ʻelua mau mea e hoʻoliʻiliʻi ai i nā mea pilikia, a no laila ka hopena āpau, no ka maʻi puʻuwai.

6. Paipai i ka Loss Lilo a kōkua iā ʻoe e mālama i ke kaupaona olakino olakino

Ua nānā ʻia kekahi mau noiʻi e pili ana ka hopena o ka hummus i ka pohō a me ka mālama ʻana.

ʻO ka mea e mahalo ai, e like me ka nānā ʻana i ka lāhui, ʻo ka poʻe e hoʻopau mau ana i nā moa a me nā hummus he 53% ka liʻiliʻi o ka momona.

Loaʻa iā lākou kahi BMI haʻahaʻa a ʻo ka nui o ko lākou pūhaka he awelika o 2.2 iniha (5.5 cm) ʻoi aku ka liʻiliʻi ma mua o ka poʻe i pau ʻole i ka moa a me ka hummus (25).

ʻO ka mea i ʻōlelo ʻia, ʻaʻole maopopo loa inā pili kēia mau hopena i nā waiwai kikoʻī o ka pīpī a hummus a i ʻole maʻalahi ka poʻe e ʻai i kēia mau meaʻai i kahi nohona olakino maʻamau.

Ua hoʻopili pū kekahi mau noiʻi ʻē aʻe i kahi kiʻekiʻe o nā legume e like me nā pīpī i kahi kaumaha o ke kino haʻahaʻa a hoʻomaikaʻi i ka māʻona (26,).

He nui nā waiwai o Hummus i hiki ke kōkua i ka hoʻoliʻiliʻi i ka pohō kaumaha.

He kumu waiwai nui ia o ka fiber dietary, i hōʻike ʻia e hoʻonui ai i nā pae o ka piha o nā hormones cholecystokinin (CCK), peptide YY a me GLP-1. Eia kekahi, ua hōʻike ʻia ka fiber dietary e hōʻemi i nā pae o ka wī wīwī ghrelin (,,).

Ma ke kāohi ʻana i ka makemake, hiki i ka fiber ke kōkua i ka hoʻoliʻiliʻi i kāu lawe ʻana i ka calorie, e hāpai ana i ka pohō o ka paona.

Hoʻopili ia, hummus kahi kumu waiwai nui o nā protein i hoʻokumu ʻia me nā mea kanu. Ua hōʻike ʻia kahi noiʻi e hiki i kahi ʻai protein kiʻekiʻe ke kōkua i ka hōʻoki ʻana i ka makemake a hoʻonui i kāu metabolism ().

ʻO Hummus kahi kumu nui o ka fiber a me ka protein, kahi e hāpai ai i ka pohō o ke kaupaona. Ua hōʻike ʻia nā ana ʻana i ka poʻe e ʻai mau ana i nā nīkini a i ʻole hummus i ka manawa pinepine ʻaʻole e momona, a ʻoi aku ka haʻahaʻa o ka BMI a me ka liʻiliʻi o ka pūhaka.

7. Nui no ka poʻe me ka hoʻomanawanui ʻole, e like me Maʻamau Gluten-, Nut- a me Dairy-Free

Hoʻopili nā meaʻai āpau a me nā hoʻomanawanui ʻole i nā miliona o ka poʻe ma ka honua holoʻokoʻa.

ʻO ka poʻe e ʻeha i nā maʻi āpau a me nā hoʻomanawanui e hakakā nei e ʻike i nā meaʻai e hiki ai iā lākou ke ʻai ʻaʻole e hana i nā ʻōuli hōʻoluʻolu ʻole.

ʻO ka mea pōmaikaʻi, hiki ke hauʻoli ʻia ka hummus e nā poʻe āpau.

He gluten-, nut- a me ka waiū waiū kūlohelohe ia, ʻo ia hoʻi kūpono ia i ka poʻe i hoʻopilikia ʻia e nā kūlana maʻamau e like me ka maʻi celiac, nā alapiʻi nut a me ka hoʻomanawanui ʻole ʻana o ka lactose.

ʻOiai manuahi kūlohelohe ka hummus i kēia mau mea hoʻohui, he naʻauao nō naʻe ka heluhelu ʻana i ka papa inoa piha o nā mea hoʻohui, no ka mea hiki ke hoʻohui i kekahi mau lama i nā preservatives a i ʻole nā ​​mea hoʻohui ʻē aʻe.

Hoʻohui ʻia, e hoʻomaopopo he kiʻekiʻe nā pīpī i ka raffinose, kahi ʻano o FODMAP. ʻO ka poʻe i maʻalahi i ka FODMAPs, e like me nā mea me ka maʻi hanu huhū, pono e akahele ʻaʻole e hoʻonui i ka hummus ().

E noʻonoʻo hoʻi i loko o ka hummus kahi ʻūlū hua sesame, i ʻike ʻia ʻo tahini. ʻO nā hua sesame kahi maʻi āpau maʻamau i ka Hikina Waena ().

He gluten- maoli ʻo Hummus, a me ka waiū a me ka nut-free, kahi mea maikaʻi loa ia no nā poʻe me nā maʻi āpau a me nā hoʻomanawanui ʻole. Eia nō naʻe, ʻo ka poʻe i maʻalahi i ka FODMAP a i ʻole ka maʻi ʻino i nā ʻanoʻano sesame e kaupalena a pale aku paha iā ia.

8. Maʻalahi loa e hoʻohui i kāu papaʻai

ʻAʻole wale ka momona o ka hummus a ʻono hoʻi, akā maʻalahi hoʻi e hoʻohui i kāu papaʻai - aia he mau ala pau ʻole e hiki ai iā ʻoe ke hoʻohana i ka hummus.

E hohola ma luna o kāu wahī punahele, ka ʻeke pita a i ʻole ka sanwich ma kahi o nā pālahalaha kiʻekiʻe-kalori e like me ka mayonnaise a i ʻole nā ​​kāwili momona.

Hana ʻo Hummus i kahi mea ʻono ʻono a hoʻopili maikaʻi ʻia me nā meaʻai crunchy e like me ka celery, kāloti, kukama a me nā pepa ʻono. Nui ka poʻe e ʻike i kēia māʻona i ka ʻiala potato.

ʻOiai loaʻa ākea ka hummus i nā supermarkets, maʻalahi maʻalahi e hana ma ka home.

Lawe ka hana holoʻokoʻa ma lalo o 10 mau minuke a koi wale i kahi mea hana meaʻai.

Pehea e hana ai iā Hummus

Nā Pono

• 2 mau kīʻaha o nā kēpau kē kēa (mau pi garbanzo), ninini ʻia
• 1/3 cup of tahini
• 1/4 kīʻaha o ka wai lemona
• 1 punetune o ka ʻaila ʻoliva
• 2 kālika kālika, ʻulupā
• Kiki o ka paʻakai

Kuhikuhi

• E hoʻonoho i nā mea hana i loko o ka mea hoʻopili meaʻai a kāwili ʻia a hiki i ka laumā.
• E ʻoluʻolu i nā wahī, nā sanwika a i ʻole he ʻono ʻono.

Humoris he mea momona, maʻalahi a maʻalahi hoʻi e hana. Hoʻohui wale i nā mea i luna i ka meaʻai a hoʻopili a hiki i ka laumā.

Ka Laina Lalo

ʻO Hummus kahi kūpenu kaulana o ka Hikina Waena a pālahalaha ʻia i piha me nā huaora a me nā minelala.

Ua hoʻopili ka noiʻi i ka hummus a me kāna mau mea hana i nā pono olakino olakino āpau, e like me ke kōkua ʻana i ke kaua ʻana i ka momona, hoʻomaikaʻi ʻana i ke kaohi kō kō, ke olakino maikaʻi o ka digestive, ka maʻi maʻi puʻuwai a me ka pohō kaumaha.

Eia kekahi, kūʻokoʻa ka hummus i nā meaʻai āpau āpau a me nā mea hoʻonāukiuki, e like me ka gluten, nā nati a me ka waiū, ʻo ia hoʻi hiki ke leʻaleʻa ʻia e ka hapa nui o ka poʻe.

Hoʻohui i ka hummus i kāu papaʻai ma ka hāhai ʻana i ka papa kuhikuhi ma luna - maʻalahi ka maʻalahi a hana ma lalo o ka ʻumi mau minuke.

ʻO nā mea āpau, hummus kahi maʻalahi maʻalahi, olakino a me ka mea ʻono i kāu papaʻai.