Njengoba wazi, ngesifo sikashukela sohlobo 2, ama-legumes angcono kakhulu kwimikhiqizo yenyama. Okuwusizo ikakhulukazi i-chickpea, esetshenziswa kabanzi eMiddle East futhi ithole ukuthandwa eRussia. Namuhla, lo mmeleli womndeni we-legume uthathwa njengekhambi eliphumelelayo lokwelapha kwendabuko.
Amabhontshisi abizwa ngokuthi aseTurkey ayisitshalo se-leguminous minyaka yonke. Ama-peas emidodweni ayabonakala ngokubukeka kwama-hazelnuts, kepha ezweni lokukhula abizwa ngalo ama-mutton peas ngenxa yokuthi afana nekhanda lesilwane.
Ubhontshisi uza nge-beige, nsundu, obomvu, omnyama nohlaza. Zinezakhi ezihlukene zamafutha nokunambitheka okungenamsoco okungajwayelekile. Lo ngumkhiqizo osiza kakhulu ovela emndenini we-legume ngenxa yokuqukethwe kwawo okuphezulu kwamavithamini, amaminerali nezinto eziphilayo.
Izinzuzo zezempilo zabanesifo sikashukela
I-chickpea ilusizo ikakhulukazi kwisifo sikashukela sohlobo 2, ngoba amaprotheni akuyo ayangenwa kalula emzimbeni. Umkhiqizo onjalo uyadingeka uma umuntu elandela ukudla okwelaphayo, engadli izitsha zenyama, futhi eqapha impilo yakhe.
Uma udla njalo amathanga aseTurkey, isimo esijwayelekile somzimba sithuthuka kakhulu, ukuzivikela komzimba kuyaqiniswa, ukuthuthukiswa kwesifo sikashukela kuvinjelwe, futhi izitho zangaphakathi zithola zonke izinto ezibalulekile.
Lapho kukhona uhlobo lwesibili lwesifo sikashukela, isiguli sivame ukuba ne-cholesterol ethe xaxa emzimbeni. Ama-chickpeas asiza ukunciphisa i-cholesterol embi, aqinisa uhlelo lwenhliziyo nokujikeleza kwegazi, andisa ukuqina kwemithambo yegazi, kuqinise umfutho wegazi.
- Lo mkhiqizo usiza ukunciphisa ingozi yokuthola umfutho wegazi ophakeme, isifo sohlangothi, ukushaya kwenhliziyo, isifo samathambo ngokunciphisa ukwakheka kwezigaxa zegazi emithanjeni. Ikakhulu, i-iron iyabuyiselwa, i-hemoglobin iyanda, futhi nekhwalithi yegazi iyathuthuka.
- Isitshalo se-legume siqukethe inani elinyukayo le-fiber, elithuthukisa ipheshana lesisu. Ubuthi obumanzi kanye nezinto ezinobuthi buyasuswa emzimbeni, ukuhamba kwamathumbu kuyashukunyiswa, okuvimbela izinqubo zokuqeda amandla, ukuqunjelwa, kanye namaqhubu ayingozi.
- Inkukhu inethonya elizuzayo ebadadeni lenyongo, ebunqobeni, kanye nasezibindini. Ngenxa yomphumela we-diuretic ne-choleretic, i-bile eyeqile ikhishwa emzimbeni.
- Uma umuntu enesifo sikashukela sohlobo 2, kubalulekile ukubhekisisa isisindo sabo ngokucophelela. I-Legumes isheshisa izinqubo ze-metabolic, inciphise isisindo somzimba ngokweqile, iqinise ushukela wegazi, yenze uhlelo lwe-endocrine lube ngokwejwayelekile.
Umuthi waseMpumalanga usebenzisa ufulawa we-chickpea ekwelapheni i-dermatitis, ukusha kanye nezinye izifo zesikhumba. Umkhiqizo usheshisa ukukhiqizwa kwe-collagen, uthuthukise isimo sesikhumba, wehlise inqubo yokuguga.
Ngenxa yokuqukethwe okuphezulu kwama-manganese, ama-chickpeas azinza isimiso sezinzwa. Amapisi aseTurkey abuye athuthukise umsebenzi obonakalayo, enze kube yingcindezi ingcindezi ye-intraocular, futhi avimbele ukuthuthukiswa kwamabala kanye ne-glaucoma
I-phosphorus ne-calcium kuqinisa izicubu zamathambo, futhi umkhiqizo uqobo ukhulisa i-potency. Njengoba i-legumes ngokushesha futhi isikhathi eside igcwala umzimba, umuntu ngemuva kokudla amachaphaza ukhulisa ukukhuthazela nokusebenza.
Izithombo zenkukhu kanye nezinzuzo zazo
Ama-peas ahlakazekile azuzisa kakhulu, ngoba kule fomu umkhiqizo uthakwa kangcono futhi ugaywa, ngenkathi unenani eliphakeme lokudla. Kungcono ukudla ama-chickpeas ngosuku lwesihlanu lokuhluma, lapho ubude bezithombo buba ngamamilimitha amabili kuya kwamathathu.
Ubhontshisi othulwe uqukethe ama-antioxidants amahlandla ayisithupha kunobhontshisi ojwayelekile ongavuthiwe. Umkhiqizo onjalo uqinisa amasosha omzimba futhi ubuyisela umzimba ngokuphumelelayo. Ukudla okuhlume kakhulu kusiza ezinganeni nasebegugile, ngoba kuvula imithambo yamathumbu emathunjini.
Izithombo ze-chickpea ziphansi kilojoule, ngakho-ke zisetshenziselwa ukunciphisa isisindo. Ubhontshisi uqukethe i-carbohydrate eyinkimbinkimbi enikeza umuzwa wokugcwala isikhathi eside. Yini ebaluleke kakhulu kubantu abanesifo sikashukela, ukudla okunjalo akubangeli ukuba ama-spikes kushukela wegazi.
Ngokungafani neminye imidumba, amahlumela ehluma anokuqukethwe kwekhalori okuphansi - yi-116 kcal kuphela nge-100 g yomkhiqizo. Inani lamaprotheni angama-7.36, amanoni - 1.1, ama-carbohydrate - 21. Ngakho-ke, uma kwenzeka ukukhuluphala nesifo sikashukela, ubhontshisi kufanele ufakwe ekudleni komuntu.
- Ngakho-ke, izithombo zinomthelela ekuphulukisweni okusheshayo nangokuphumelelayo kwe-microflora yamathumbu. I-Legumes iphatha kalula i-dysbiosis, i-gastritis, i-colitis.
- Amaseli womzimba avikelwe kuma-radicals wamahhala, okuholela ekugugeni kokuqala futhi abangele umdlavuza.
- Ama-chickpeas ahlume ezikhathini eziningi acebile ngamavithamini nangamaminerali kunezithelo ezintsha, imifino namakhambi.
Isaladi yemifino, ama-smoothie evithamini nezitsha eziseceleni zenziwa kusuka kubhontshisi ohlumile. Amandiya anokunambitheka okungenamsoco okuyinqayizivele, ngakho-ke izingane zizidla ngobumnandi.
Ngubani ophikiswa kuzinkukhu?
Lo mkhiqizo usheshisa ukuqina kwegazi, ukhuphula i-uric acid egazini, ngakho-ke amachwane agqitshwayo agxiliswa kubantu abatholakala ukuthi une-thrombophlebitis kanye ne-gout.
Njengamanye ama-legumes, peas yaseTurkey inegalelo ekuthambekeni kwamathumbu emathunjini. Mayelana nalesi contraindication ukusebenzisa i-dysbiosis, isigaba esibuhlungu sokuphazamiseka kokugaya ukudla, i-pancreatitis ne-cholecystitis. Ngenxa yesizathu esifanayo, ama-chickpeas ngamanani amakhulu awanconywa kubantu asebekhulile abanesifo sikashukela se-gastroparesis.
Uma umuntu onesifo senhliziyo ethatha i-beta blockers, kufanele uthintane nodokotela wakho. Okunye futhi ukwephula umthetho kusigaba esibi sesifo se-bladder nezinso, lapho kuthengiswa ngemikhiqizo yokuhlobisa izitsha nezitsha ezinamanani amaningi e-potassium.
Lapho kukhona ukungabekezelelani komuntu ngamunye kanye nokusabela okwenziwa yi-allergic, ukusetshenziswa kwamachwane amachwane kufanele kushiywe, naphezu kwezakhiwo zawo ezizuzisayo.
Umthamo we-Herbal
Uma umuntu enempilo, ama-chickpeas avumelekile ukudla nganoma yisiphi isamba. Ukubuyisa umthamo wansuku zonke wamavithamini nefayibha, kwanele ukudla ama-200 g wethanga laseTurkey. Kepha kufanele uqale ngezingxenye ezincane ezingama-50 g, uma umzimba ubona umkhiqizo omusha ngaphandle kwezinkinga, umthamo ungandiswa.
Uma kungabikho mikhiqizo yenyama ekudleni, amachaphaza alethwa ekudleni amahlandla amabili kuya kwamathathu ngesonto. Ngakho-ke lokho kugawulwa kwesisu kanye ne-flatulence akubonwa, peas zifakwe emanzini ngaphambi kokusebenzisa amahora ayi-12, umkhiqizo kufanele ube esiqandisini.
Akunakusho ukuthi izitsha ze-chickpea zihlanzwa ngamanzi. Ukubandakanya akudingekile ukuxuba umkhiqizo onjalo nama-apula, ithini lamapheya neklabishi. Ubhontshisi kumele wagaywe ngokuphelele, ngakho-ke ukusetshenziswa okulandelayo kwamachwane asencane akuvunyelwe ngaphambi kwamahora amane kamuva.
- Ama-chickpeas enza ngokwejwayelekile i-glucose yegazi, athuthukise i-lipid metabolism, akhiqize i-insulin yomuntu, anciphise ukufakwa kweshukela emathunjini, ngakho-ke lo mkhiqizo kufanele ufakwe kwimenyu yesifo sikashukela sohlobo lokuqala nolwesibili.
- Inkomba ye-glycemic yamathanga aseTurkey amayunithi angama-30 kuphela, amancane kakhulu, kulokhu, izitsha ze-chickpea kufanele zidliwe okungenani kabili ngesonto. Umthamo wansuku zonke wesifo sikashukela ngu-150 g, ngalolu suku udinga ukunciphisa ukusetshenziswa kwezinkwa nemikhiqizo yokubhaka.
- Ukuze wehlise isisindo somzimba, amaphuphu asusa isinkwa, ilayisi, amazambane, imikhiqizo kafulawa. Ubhontshisi kuleli cala usetshenziswa njengesitsha esikhulu, ukudla okunjalo akunakuba ngaphezu kwezinsuku eziyi-10. Ngaphezu kwalokho, kufanele unamathele ekudleni okunekhono.
Kungcono ukusebenzisa izithombo, ngemuva kokudla sekwenziwe isonto. Inkambo ejwayelekile yokwelapha izinyanga ezintathu.
Ukudla okudla ngokudla kuzosebenza kakhulu ekunciphiseni isisindo, uma usebenzisa i-chickpeas ekuseni noma ntambama. Lokhu kuzovumela ukuthi ama-carbohydrate afakwe kangcono emzimbeni.
Amaresiphi wesifo sikashukela
Umkhiqizo kabhontshisi usetshenziselwa ukuhlanza umzimba womzimba ngobuthi nangobuthi, obaluleke kakhulu kwisifo sikashukela. Ngalezi zinhloso, amachaphaza wendebe engu-0.5 athululelwa ngamanzi abandayo futhi ashiywe ukumunca ubusuku bonke. Ekuseni, kudonswa amanzi kanye nopelepele.
Ezinsukwini eziyisikhombisa, umkhiqizo ungezwa kwizifundo eziphambili noma udliwe ungavuthiwe. Okulandelayo, kufanele uthathe ikhefu lezinsuku eziyisikhombisa, emva kwalokho ukwelashwa kuyaqhubeka. Ukuhlanza umzimba, ukwelashwa kwenziwa izinyanga ezintathu.
Ukuze wehlise isisindo, amachaphaza amanzi afakwe ngamanzi kanye nosawoti. Ngemuva kwalokho, kufakwa umhluzi wemifino kuyo, uketshezi kufanele lumboze ubhontshisi ngamasentimitha angama-6-7. Ingxube ephumayo iphekwe ihora elilodwa nesigamu, kuze kube yilapho ubhontshisi usuthambile usuka ngaphakathi. Isigamu sehora ngaphambi kokupheka, isitsha sinosawoti ukuze sinambithe. Umkhiqizo onjalo womhluzi usetshenziswa njengesitsha esikhulu sezinsuku eziyisikhombisa.
- Ukulungisa amazinga kashukela egazi ngokwejwayelekile, uphizi oqoshiwe osisipuni esisodwa uthelwa ngamanzi abilayo. Ingxube ifakwa ihora, emva kwalokho ihlungiwe. Umuthi ophelile uthathwa 50 ml kathathu ngosuku ngaphambi kokudla.
- Ukwenza ngcono ipheshana esiswini, amachaphaza afakwe emanzini abandayo futhi agcinwa amahora ayi-10. Ngokulandelayo, ubhontshisi uyagezwa bese ubekwa ngaphandle kwethanga elimanzi. Ukuthola izithombo, izicubu zomzimba zithambisa njalo emahoreni amathathu kuya kwane.
Ihlume peas enanini lamasipuni amabili agcwele izinkomishi eziyi-1.5 zamanzi ahlanzekile, isitsha sibekwa ngomlilo silethwe ngamathumba. Ngemuva kokuncishiswa komlilo bese kuphekwe imizuzu eyi-15. Umhluzi ophumile uthulisiwe bese uyahlungwa. Baphuza umuthi nsuku zonke imizuzu engama-30 ngaphambi kokudla, ukwelashwa kwenziwa amasonto amabili. Inkambo elandelayo yokwelashwa, uma kunesidingo, yenziwa ngemuva kwezinsuku eziyi-10 zekhefu.
Izinzuzo nokulimala kwamachaphaza kuchazwe kule vidiyo kule ndatshana.
