Osisi chickpea (Cicer arietinum) sitere na ezinụlọ legume ma na-akọ ya maka mkpụrụ osisi ha na-eri, nke a na-akpọkarị chickpeas ma ọ bụ agwa garbanzo.
Akwụkwọ nke osisi chickpea bụ ngwakọta ma nwee ọtụtụ akwụkwọ mpempe akwụkwọ dị iche iche. Mpempe akwụkwọ ọ bụla nwere ọdịdị oval nke nwere akụkụ nke nwere ntakịrị sekit. Akwụkwọ ndị ahụ na-adịkarị ọkụ ruo ọkara akwụkwọ ndụ akwụkwọ ndụ na agba, a na-ahazikwa ya ọzọ n’akụkụ azuokokoosisi.
Osisi chickpea bụ ahịhịa ahịhịa na nke kwụ ọtọ, na-eto eto n’ịdị elu dị iche iche dabere n’ụdị dị iche iche na ọnọdụ na-eto eto. Osisi ndị ahụ nwere ike ịdị ntakịrị na-acha ọbara ọbara ma ọ bụ na-acha odo odo, karịsịa mgbe ha na-eto eto.
Okooko osisi chickpea na-achacha ọcha ma ọ bụ pink na-acha odo odo ma na-emepụta ya na ụyọkọ. Ha nwere ọdịdị ifuru agwa nwere ọkọlọtọ petal (petal ukwu elu) petals nku abụọ na petal keel (petals abụọ jikọtara ọnụ na ala). Ndị na-eme pollinators na-eleta ifuru ahụ dị ka aṅụ, nke na-enyere aka na fatịlaịza.
Mgbe omesachara nke ọma, ifuru chickpea na-etolite ka ọ bụrụ pọd. Ogwe ndị ahụ na-agbatị ogologo ma gbakọọ, nwere ọtụtụ mkpụrụ chickpea n’ime. Mpempe akwụkwọ ndị ahụ na-amalite na akwụkwọ ndụ akwụkwọ ndụ ma jiri nwayọọ nwayọọ na-atụgharị edo edo, beige ma ọ bụ aja aja ka ha na-etolite.
Akụkụ a na-eri nke osisi chickpea bụ mkpụrụ ya, nke a na-akpọkarị chickpeas ma ọ bụ agwa garbanzo. Mkpụrụ ndị a na-agba gburugburu, mgbe ụfọdụ ọ na-adịchaghị ahazi ma na-abịa na agba dị iche iche dị ka beige, aja aja, nwa ma ọ bụ akwụkwọ ndụ akwụkwọ ndụ. Mkpụrụ ahụ nwere udidi siri ike na ụtọ nutty mgbe esichara ya. Enwere ike iji ha na efere nri dị iche iche.
Osisi chickpea nwere usoro taproot, nwere mgbọrọgwụ bụ isi nke na-etolite n’ime ala iji kwado osisi ahụ ma nweta mmiri na nri. Taproot na-etolitekarị mgbọrọgwụ n’akụkụ iji kwado uto na mmepe osisi.
Ogologo osisi chickpea nwere ike ịdịgasị iche dabere na ihe dị iche iche, ọnọdụ na-eto eto, na omume ịkụ ihe. Ha na-adịkarị site na ihe dịka sentimita 20 ruo 50 (50 ruo 125 cm) ogologo.
Gụkwuo: Ogologo oge nlegharị anya akwadoro maka ọkụkọ nwere oke okpomọkụ chọrọ
Uru ahụike Chickpea (Cicer Arietin)
Chickpeas, ebe a maara nke ọma dị ka isi iyi nri na-edozi ahụ, na-enye ụfọdụ uru ahụike n’ihi ọdịnaya nri ha. Nke a bụ ụzọ ole na ole chickpeas nwere ike isi nye aka na ahụike gị:
1. Ọgaranya na Fiber: Chickpeas nwere eriri nri nri, ma soluble na nke a na-esighị ike. Ọdịnaya fiber a na-enyere aka mgbari mgbaze, na-akwalite mmegharị afọ mgbe niile, ma na-enyere aka igbochi afọ ntachi. Ọ nwekwara ike itinye aka na mmetụta nke afọ ojuju, nwere ike inye aka na njikwa ibu.
2. Ahụ Ike Digestive: eriri dị na chickpeas na-akwado eriri afọ dị mma site n’ịkwalite uto nke nje bacteria bara uru. Nke a nwere ike imeziwanye ahụike gut n’ozuzu ya ma nwee ike inwe mmetụta dị mma na ọnọdụ ndị dị ka ọrịa bowel na-egbuke egbuke (IBS) na ọrịa bowel inflammatory (IBD).
3. Ọbara Sugar RegulationChickpeas nwere ndepụta glycemic dị ala, nke pụtara na ọ na-eme ka ọ̀tụ̀tụ̀ shuga dị n’ọbara ji nwayọọ nwayọọ na-arị elu. Nke a nwere ike ịba uru maka ndị nwere ọrịa shuga ma ọ bụ ndị na-achọ ijikwa ọkwa shuga dị n’ọbara.
4. Ahụike obiChickpeas bụ ezigbo isi iyi nke protein sitere na osisi, nke nwere ike inye aka belata oriri nke abụba juru eju sitere na isi anụmanụ..
Fibre, potassium na antioxidants dị na chickpeas na-enye aka na ahụike obi site n’ịkwalite ọkwa cholesterol dị mma, ịchịkwa ọbara mgbali na ibelata ihe ize ndụ nke ọrịa obi.
5. Njikwa ibu: Nchikota protein na eriri na chickpeas nwere ike inye aka na njikwa ibu site n’ịkwalite satiety na ibelata mkpokọta calorie oriri. Protein na-enyekwa aka ịnọgide na-enwe oke ahụ ike na-adịghị ala ala n’oge mbelata ibu.
6. Ahụ ike ọkpụkpụChickpeas nwere ihe ndị dị mkpa dị ka calcium, magnesium na phosphorus, nke dị mkpa maka ịnọgide na-enwe ahụike ọkpụkpụ na igbochi ọnọdụ dịka ọkpụkpụ ọkpụkpụ.
7. Ngwakọta osisi na AntioxidantsChickpeas nwere phytochemicals dị iche iche na antioxidants, gụnyere polyphenols na flavonoids, nke nwere ihe mgbochi mkpali na ihe nwere ike igbochi kansa.
8. Ígwè absorption: Chickpeas na-enye isi iyi nke ígwè na-abụghị heme, nke na-aka mma ma ọ bụrụ na ejiri ya na nri nwere vitamin C (dị ka mkpụrụ osisi citrus, tomato, ma ọ bụ mgbịrịgba). Nke a nwere ike ịba uru karịsịa maka ndị anaghị eri anụ na ndị nọ n’ihe ize ndụ nke ụkọ ígwè.
9. Njupụta nriChickpeas bụ ezigbo isi iyi nke ọtụtụ nri dị mkpa gụnyere folate, manganese, na vitamin B6. Ihe oriri ndị a na-ekere òkè n’ọrụ dị iche iche nke anụ ahụ, gụnyere njikọ DNA, metabolism ume na ahụike uche.
Gụkwuo: Njirimara dị mkpa nke ala
Ụzọ eji eme ihe iji nweta uru Chickpea (Cicer Arietin) na-enweta ahụike.
Iji nweta uru ahụike chickpeas, ị nwere ike itinye ha na nri gị n’ụzọ dị iche iche. Nke a bụ nkọwa zuru ezu maka otu esi eji chickpeas nweta uru ahụike ndị a kpọtụrụ aha:
1. Ọgaranya na Fiber: Tinye chickpeas na nri gị ka isi iyi nke eriri nri. Kwadebe efere dị ka salad chickpea, stews, ma ọ bụ curries. Ị nwekwara ike ịme hummus ma jiri ya dị ka ntinye ma ọ bụ gbasaa. Iri chickpeas mgbe niile nwere ike inyere gị aka igbo mkpa eriri afọ gị.
2. Ahụ Ike Digestive: Were chickpeas iji kwalite ahụike eriri afọ yana nje bacteria bara uru. Tinye chickpeas n’ime nri n’akụkụ nri ndị ọzọ nwere eriri. Ngwakọta eriri sitere na isi mmalite dị iche iche na-akwado microbiome gut dị iche iche, na-enyere aka mgbaze.
3. Ọbara Sugar Regulation: Họrọ chickpeas ka nhọrọ carbohydrate dị ala-glycemic-index. Jiri chickpeas n’ọnọdụ carbohydrates dị elu dị ka ọka a nụchara anụcha. Tinye ha na salads, ofe ma ọ bụ efere ọka dum iji nyere aka mee ka ọ̀tụ̀tụ̀ shuga dị n’ọbara kwụsie ike.
4. Ahụike obi: Jiri chickpeas dị ka isi iyi protein sitere na osisi. Dochie chickpeas maka anụ na ntụziaka. Mepụta efere dị ka chickpea na akwụkwọ nri akpali fries, chickpea burgers ma ọ bụ jiri ntụ ọka chickpea na-esi nri maka protein agbakwunyere.
5. Njikwa ibu: Tinye protein chickpeas na ọdịnaya fiber maka satiety. Tinye chickpeas na nri kwesịrị ekwesị iji kwalite mmetụta nke afọ ojuju. Mee nri ndị dabeere chickpea, dị ka chickpeas a ṅara n’ọkụ, iji nyere aka ịchịkwa agụụ.
6. Ahụ ike ọkpụkpụ: Uru sitere na ọdịnaya ịnweta chickpeas maka ahụike ọkpụkpụ. Gwakọta chickpeas na nri nwere vitamin D na calcium maka nri na-akwalite ọkpụkpụ. Dịka ọmụmaatụ, kwadebe salad chickpea nwere elu akwụkwọ ndụ akwụkwọ ndụ na ihe ọzọ mmiri ara ehi siri ike.
7. Ngwakọta osisi na Antioxidants: Na-eri chickpeas iji nweta ihe ndị na-akpata antioxidant ha. Nwee anụrị nri nwere akwụkwọ nri dị iche iche mara mma na ngwa nri, na-ejikọta ha na chickpeas iji kwalite ọdịnaya antioxidant zuru oke nke nri gị.
8. Ígwè absorption: Jikọta chickpeas na nri nwere vitamin C maka ịmịkọrọ ígwè ka mma. Gwakọta chickpeas na mkpụrụ citrus, ose mgbịrịgba, ma ọ bụ tomato n’ime salads ma ọ bụ efere n’akụkụ iji mee ka mmịpụta nke ígwè na-abụghị heme dịkwuo elu.
9. Njupụta nri: Tinye chickpeas maka nri ha dị mkpa. Jiri chickpeas n’ụdị nri dị iche iche, site na ofe ruo na efere ọka, iji hụ na ị na-enweta ọtụtụ nri dị mkpa dị ka akụkụ nke nri zuru oke.
Mmetụta dị n’iji ahịhịa chickpea na-agwọ ọrịa
Nke a bụ mmetụta ise nke iri chickpeas:
1. Ahụhụ mgbaze: Chickpeas nwere ọtụtụ eriri, nke nwere ike ibute ahụ erughị ala mgbari dị ka bloating, gas, na mgbaka afọ, karịsịa ma ọ bụrụ na ị naghị eri ọtụtụ eriri afọ..
Nke nta nke nta na-abawanye oriri chickpeas na nri ndị ọzọ nwere eriri nwere ike inyere usoro mgbari nri gị aka ime mgbanwe.
2. Phytates na Antinutrients: Chickpeas, dị ka ọtụtụ mkpo, nwere ogige dị ka phytates na lectins nke nwere ike igbochi mmịnye ụfọdụ mineral dị ka ígwè, calcium na zinc..
Ọ bụ ezie na isiri chickpeas nwere ike inye aka belata ọkwa nke ogige ndị a, ndị nwere nsogbu iri nri na-edozi ahụ nwere ike ịchọ ịtụle ụzọ nkwadebe nri dị iche iche ma ọ bụ rie ya nke ọma.
3. Mmeghachi omume nfụkasị ahụ: Ọ bụ ezie na ọ dị ụkọ, ụfọdụ ndị nwere ike ịnwe ihe nfụkasị na chickpeas. Mmeghachi omume nfụkasị ahụ nwere ike ịmalite site na mgbaàmà dị nro dị ka itching na hives ruo mmeghachi omume siri ike dị ka iku ume siri ike ma ọ bụ anaphylaxis..
Ọ bụrụ na ị na-enyo enyo ihe nfụkasị ahụ, ọ dị mkpa ka ịchọọ nlekọta ahụike.
4. Gout Flare-Ups: Chickpeas nwere purines, nke bụ ogige nwere ike ịkụda n’ime uric acid. Iri oke nri purine dị elu, dị ka chickpeas, nwere ike bute gout flare-up na ndị mmadụ nwere ike ibute ọnọdụ a.
5. Mmekọrịta ọgwụChickpeas nwere vitamin K, nke na-ekere òkè na mkpụkọ ọbara. Ọ bụrụ na ị na-aṅụ ọgwụ na-ebelata ọbara, iri nnukwu chickpeas nwere ike igbochi ịdị irè nke ọgwụ ndị a..
Uru nri Chickpea (Cicer arietinum) bara ezigbo uru.
1. Protein: Chickpeas nwere ihe dị ka 19-25% protein, na-enye amino acid dị mkpa dị ka lysine, na-akwado uto akwara, nrụzi, na ọrụ enzymatic.
2. Fiber nri: N’iji 12-17 g kwa 100 g, chickpeas na-akwalite ahụ ike mgbari nri, na-achịkwa shuga ọbara, na-ebelata ọkwa cholesterol.
3. Carbohydrates: Nwere 50-60% carbohydrates, ha na-enye ike na-adịgide adịgide, dị mma maka ịnọgide na-arụ ọrụ anụ ahụ na nke uche.
4. Folate: Na-enye 172-557 μg kwa 100 g, folate na-akwado njikọ DNA, nhazi mkpụrụ ndụ ọbara uhie, ma dị oke mkpa n’oge ime ime.
5. Ígwè: Site na 2.9-6.2 mg kwa 100 g, ígwè na-enyere ikuku oxygen aka, na-egbochi anaemia, na-akwado ike metabolism.
6. Magnesium: Na 79-115 mg kwa 100 g, magnesium na-akwado ọrụ akwara, nnyefe akwara, na ahụike ọkpụkpụ.
7. Phosphorus: N’ime 252-366 mg kwa 100 g, phosphorus dị mkpa maka ịmepụta ọkpụkpụ na mmepụta ume na sel.
8. Zinc: Site na 1.5-3.4 mg kwa 100 g, zinc na-akwalite mgbochi, na-akwado ọgwụgwọ ọnya, ma na-enyere aka na njikọ protein.
9. Polyphenols: Chickpeas nwere 76-147 mg galic acid dakọtara kwa 100 g, na-enye akụrụngwa antioxidant iji lụso nrụgide oxidative ọgụ.
10. isoflavones: Dị na 0.1-3.4 mg kwa 100 g, isoflavones na-enye aka na ahụike obi ma nwee ike ibelata mgbaàmà nke menopausal.
Ihe akaebe sayensị na ọmụmụ ihe gbasara chickpea (Cicer arietinum)
1. Begum et al. (2012): Nyocha a gosipụtara protein dị elu nke chickpeas (17-22%) na ọdịnaya fiber, na-achọpụta ọrụ ha na-eme ka insulin dịkwuo mma na ibelata ihe ize ndụ nke obi site na mmetụta na-ebelata lipid.. Jukanti, AK, Gaur, PM, Gowda, CLL, & amp; Chibbar, RN (2012). Nri nri na uru ahụike chickpea (Cicer arietinum L.): Nyochaa. Akwụkwọ akụkọ Britain nke Nutrition, 108(S1), S11–S26.
2. Pittaway et al. (2008): N’ime nyocha nke crossover na ndị okenye 27 nwere ahụike, nri chickpea-agbakwunyere (140 g / ụbọchị) maka izu ise belatara mkpokọta cholesterol site na 4.6% yana LDL cholesterol site na 5.9%, na-akwado ahụike obi.. Pittaway, JK, Robertson, IK, & amp; Bọọlụ, MJ (2008). Chickpeas nwere ike imetụta oriri nke fatty acid na fiber na nri ad libitum, na-eduga n’ịkwalite obere mmụba na profaịlụ lipid na profaịlụ glycemia. Akwụkwọ akụkọ nke American Dietetic Association, 108(6), 1004-1010.
3. Murty et al. (2010): Nnyocha e mere na ndị sonyere 45 gosiri na iri 104 g kwa ụbọchị chickpeas maka izu iri na abụọ mere ka njikwa glycemic dịkwuo mma ma belata ọkwa insulin n’ime ndị na-eguzogide insulin, na-enyere aka ịchịkwa ọrịa shuga.. Murty, CM, Pittaway, JK, & amp; Bọọlụ, MJ (2010). Mgbakwunye chickpea na nri Australia na-emetụta nhọrọ nri, satiety na ahụ ike afọ. Agụụ, 54 (2), 282–288.
4. Wallace et al. (2016): Nyocha a gosipụtara mmetụta prebiotic nke chickpeas, yana starch na-eguzogide ọgwụ na eriri na-akwalite microbiota bara uru, na-eme ka mgbari nri, na ibelata ihe ize ndụ cancer nke eriri afọ.. Wallace, TC, Murray, R., & amp; Zelman, KM (2016). Uru nri na uru ahụike chickpeas na humus. Nri, 8 (12), 766.
5. Yang et al. (2012): N’ime ọmụmụ ihe na ndị okenye 19 buru ibu, oriri chickpea (50 g / ụbọchị) maka izu 8 belatara glucose postprandial na nzaghachi insulin, na-akwado ọrụ ha na njikwa glycemic.. Yang, Y., Zhou, L., Gu, Y., Zhang, Y., Tang, J., Li, F., Shang, W., & Jiang, B. (2012). Chickpeas na-eri nri na-atụgharị adiposity visceral, dyslipidemia na nguzogide insulin na oke oke na-eri nri nwere nnukwu abụba. Akwụkwọ akụkọ Britain nke Nutrition, 108(2), 194–202.
6. Zafar et al. (2015): Nnyocha e mere na ndị ọrịa 42 na-arịa ọrịa shuga gosiri na 100 g kwa ụbọchị chickpeas maka izu 8 belatara glucose ọbara na-ebu ọnụ na ọkwa HbA1c, na-eme ka ikike ha nwere antidiabetic sie ike.. Zafar, TA, Al-Hassawi, F., Al-Khulaifi, F., Al-Rayyes, G., Waslien, C., & amp; Huffman, FG (2015). Njirimara Organoleptic na glycemic nke ngwaahịa etinyere ntụ ọka chickpea na ụdị ọrịa shuga 2. Akwụkwọ akụkọ International nke Sayensị Nri na Nri, 66(2), 222-228.
Ajụjụ ndị a na-ajụkarị gbasara chickpea (Cicer arietinum)
1. Gịnị bụ chickpeas?
Chickpeas bụ mkpo nri, nke a na-akpọkwa agwa garbanzo, nke a na-eji na efere dị ka hummus, curries, na salads, nke a maara maka ekpomeekpo na ike ha.
2. Chickpeas ọ dị mma maka ịbelata ibu?
Ee, nnukwu fiber na protein ọdịnaya ha na-abawanye satiety, na-enyere aka belata agụụ na ịkwado njikwa ibu mgbe akụkụ nke nri kwesịrị ekwesị.
3. Chickpeas nwere ike inye aka ijikwa ọrịa shuga?
Nnyocha e mere na-egosi chickpeas na-eme ka njikwa glycemic na mmetụta insulin dịkwuo mma, na-eme ka ha baa uru maka ijikwa ụdị ọrịa shuga 2.
4. Enwere mmetụta ọ bụla nke iri chickpeas?
Ịṅụbiga mmanya ókè nwere ike ime ka bloating ma ọ bụ gas n’ihi eriri; imi ma ọ bụ isi nri na-ebelata mmetụta ndị a. Ndị nwere allergies nke legume kwesịrị izere ha.
5. Kedu ka esi ejikere chickpeas?
Enwere ike iminye ha na sie ya, sie ya, ma ọ bụ mkpọ, jiri ya na ofe, stews, salads, ma ọ bụ gbanye ya ka ọ bụrụ ntụ ọka maka esi nri.
6. Chickpeas enweghị gluten?
Ee, chickpeas anaghị enwekarị gluten, na-eme ka ha dị mma maka ọrịa celiac ma ọ bụ nri ndị na-eri gluten.
7. Chickpeas nwere ike imezi ahụike obi?
Nnyocha na-egosi na chickpeas na-ebelata cholesterol na ọbara mgbali, na-ebelata ohere nke ọrịa obi.
8. Ebee ka a na-akụ chickpeas?
Ụmụ amaala na Middle East, a na-akọ ha ugbu a n’ụwa nile, yana ndị na-emepụta ihe ndị bụ isi gụnyere India, Australia, na Turkey.