Chickpea chirimwa (Cicer arietinum) ndechemhuri yegume uye inorimwa nekuda kwembeu dzadzo dzinodyiwa, dzinowanzozivikanwa sechickpeas kana garbanzo bhinzi.
Mashizha echickpea chirimwa akasanganiswa uye anoumbwa nemapeya akati wandei emapepa. Pepa rega rega rakaita oval rine mupendero wakaita serrated zvishoma. Mashizha acho anowanzo kupenya kusvika pakati pegirini muruvara uye akarongwa achichinjana pahunde.
Matanda echickpea chirimwa ane herbaceous uye akatwasuka, achikura kusvika kwakasiyana siyana zvichienderana nekusiyana uye mamiriro ekukura. Madzinde acho anogona kuva nekatsvuku kana kuti purplish tinge, kunyanya achiri mudiki.
Maruva echickpea anowanzo chena kana kuti akacheneruka pink uye anogadzirwa mumasumbu. Vane hunhu pea ruva chimiro chine banner petal (hombe upper petal) maviri mapapiro petals uye keel petal (maviri akasanganiswa petals pazasi). Maruva anoshanyirwa nezvinotakura mukume zvakaita senyuchi, izvo zvinobatsira mukuberekesa.
Mushure mekubudirira kwekumesa, maruva echickpea anokura kuita mapods. Mapodhi akarebesa uye akakombama, ane mhodzi dzechickpea mukati. Mapods anotanga kusvibira uye zvishoma nezvishoma anoshanduka yero, beige kana brown paanenge achikura.
Chikamu chinodyiwa chechickpea chirimwa imbeu dzayo, dzinowanzonzi chickpeas kana garbanzo beans. Mbeu idzi dzakatenderedzwa, dzimwe nguva dzinenge dzisina kumira zvakanaka uye dzinouya nemavara akasiyana se beige, brown, black kana greenish. Mbeu dzine chimiro chakasimba uye kunhuhwirira kwenzungu kana yabikwa. Vanogona kushandiswa mumhando dzakasiyana-siyana dzekubika.
Chickpea chirimwa chine taproot system, ine mudzi wekutanga unokura wakadzika muvhu kuti utsigire chirimwa uye kuwana mvura nekudya. Iyo taproot inowanzoita lateral midzi kutsigira zvirimwa kukura nekukura.
Kureba kwezvirimwa zvechickpea kunogona kusiyana zvichienderana nezvinhu zvakaita semhando, mamiriro ekukura, uye maitiro ekurima. Zvinowanzosiyana kubva pa20 kusvika ku50 inches (50 kusvika 125 cm) kureba.
Verenga zvakare: Inokurudzirwa Kubhuroka Kwenguva Yehuku dzine Tembiricha Inodiwa
Iyo Mishonga Yehutano Benefits yeChickpea (Cicer Arietinum)
Chickpeas, kunyange ichinyanya kuzivikanwa sechikafu chinovaka muviri, inopa humwe hutano hunobatsira nekuda kwehutano hwadzo. Heano nzira shoma idzo chickpeas dzinogona kubatsira kune hutano hwako:
1. Yakapfuma muFiber: Chickpeas akakwira mukudya fiber, zvese zvinonyungudika uye zvisinganyunguriki. Iyi fiber yemukati inobatsira kugaya, inosimudzira mafambiro enguva dzose, uye inobatsira kudzivirira kuvimbiswa. Inogonawo kuita kuti unzwe kuzara, uchikwanisa kubatsira mukuremerwa.
2. Utano Hwekudya: Fiber iri muchickpeas inotsigira ura hune hutano nekusimudzira kukura kweanobatsira gut bacteria. Izvi zvinogona kuvandudza hutano hwese hwematumbu uye zvinogona kuve nemhedzisiro yakanaka pamamiriro akaita senge irritable bowel syndrome (IBS) uye kuzvimba bowel chirwere (IBD).
3. Ropa Sugar Regulation: Chickpeas ine yakaderera glycemic index, zvichireva kuti inokonzera kunonoka uye zvishoma nezvishoma kukwira kwemashuga eropa. Izvi zvinogona kubatsira kune vanhu vane chirwere cheshuga kana avo vane chinangwa chekugadzirisa mazinga ehuga.
4. Utano hweMwoyo: Chickpeas inzvimbo yakanaka yezvirimwa-based protein, inogona kubatsira kuderedza kudyiwa kwemafuta akazara kubva kumhuka..
Iyo fiber, potasium uye antioxidants mune chickpeas inobatsira kuhutano hwemoyo nekusimudzira hutano hwecholesterol mazinga, kutonga kweropa uye kuderedza njodzi yezvirwere zvemoyo.
5. Weight Management: Iko kusanganiswa kweprotein nefiber mumachickpeas kunogona kubatsira mukutonga uremu nekusimudzira satiety uye kudzikisa yakazara macalorie kudya. Protein inobatsirawo kuchengetedza mhasuru yakaonda panguva yekurasikirwa.
6. Bone Health: Chickpeas ine zvicherwa zvakakosha zvakaita secalcium, magnesium uye phosphorus, izvo zvakakosha pakuchengetedza hutano hwemapfupa uye kudzivirira mamiriro akaita seosteoporosis.
7. Plant Compounds uye Antioxidants: Chickpeas ine phytochemicals yakasiyana-siyana uye antioxidants, kusanganisira polyphenols uye flavonoids, iyo ine anti-inflammatory uye inogona anticancer properties.
8. Iron Absorption: Chickpeas inopa chitubu chesimbi isiri-heme, iyo inotorwa zviri nani kana ichidyiwa pamwe chete nevhitamini C-yakapfuma chikafu (semichero yecitrus, madomasi, kana bhero mhiripiri). Izvi zvinogona kunyanya kubatsira kune varimi uye vanhu vari panjodzi yekushaikwa kwesimbi.
9. Nutrient Density: Chickpeas inzvimbo yakanaka yezvakati wandei zvakakosha zvinovaka muviri, kusanganisira folate, manganese, uye vhitamini B6. Izvi zvinovaka muviri zvinotamba mabasa mumabasa akasiyana emuviri, kusanganisira DNA synthesis, simba metabolism uye hutano hwekuziva.
Verenga zvakare: Hunhu Hunokosha hweIvhu
Nzira dzeKushandisa Kuwana Hutano Hwakapiwa Mabhenefiti eChickpea (Cicer Arietinum)
Kuti ubatanidze hutano hwekurapa hwechickpeas, unogona kuhubatanidza mukudya kwako nenzira dzakasiyana. Heino tsananguro yakadzama yekuti ungashandisa sei chickpeas kuwana hutano hwataurwa:
1. Yakapfuma muFiber: Sanganisira chickpeas mukudya kwako sesosi yekudya fiber. Gadzirira ndiro dzakaita sechickpea salads, stews, kana curries. Iwe unogona zvakare kugadzira hummus uye kuishandisa sedhipi kana kupararira. Kudya chickpeas nguva dzose kunogona kukubatsira kusangana nezvido zvako zvefiber.
2. Utano Hwekudya: Shandisa chickpeas kusimudzira hutano hwematumbu uye hunobatsira gut bacteria. Isai chickpeas mukudya pamwe chete nezvimwe zvekudya zvine fiber. Iko kusanganiswa kwemafiber kubva kwakasiyana siyana kunotsigira akasiyana gut microbiome, kubatsira kugaya.
3. Ropa Sugar Regulation: Sarudza chickpeas seyakaderera-glycemic-index carbohydrate sarudzo. Shandisa chickpeas panzvimbo yepamusoro-glycemic carbohydrates sezviyo zvakanatswa. Vawedzere kumasaladhi, soups kana dhishi rezviyo kuti ubatsire kudzikamisa mazinga eshuga.
4. Utano hweMwoyo: Shandisa chickpeas sechirimwa-based protein sosi. Kutsiva chickpeas nenyama mumabikirwo. Gadzira madhishi akaita sechickpea nemuriwo wekukanyisa, chickpea burgers kana kushandisa chickpea hupfu mukubikira mapuroteni akawedzerwa.
5. Weight Management: Wedzera chickpeas mapuroteni uye fiber zvirimo kuti satiety. Sanganisira chickpeas mukudya kwakaringana kuwedzera manzwiro ekuguta. Gadzira mapea-based snacks, senge chickpeas yakakangwa, kubatsira kudzora zvishuwo.
6. Bone Health: Batsirwa kubva kune chickpeas mineral content yehutano hwemapfupa. Sanganisa chickpeas nezvikafu zvakapfuma muvhitamini D uye calcium yekudya kunosimudzira mapfupa. Semuenzaniso, gadzirira chickpea salads nemashizha ane mashizha uye akasimbiswa emukaka dzimwe nzira.
7. Plant Compounds uye Antioxidants: Pedza chickpeas kuti uwane yavo antioxidant zvivakwa. Nakidzwa nendiro dzakasiyana siyana dzine mavara miriwo uye zvinonhuwira, uchizvisanganisa nehuku kuti uwedzere iyo yakazara antioxidant yemukati mekudya kwako.
8. Iron Absorption: Pair chickpeas ane vhitamini C-yakapfuma chikafu chekunyudza iron. Sanganisa chickpeas nemichero yecitrus, bhero mhiripiri, kana matomatisi mumasaladhi kana madhishi epadivi kuti uwedzere kubatwa kweiyo isiri-heme iron.
9. Nutrient Density: Sanganisa chickpeas kune yavo yakakosha chikafu. Shandisa chickpeas mune akasiyana mabikirwo, kubva musobho kusvika mundiro dzezviyo, kuve nechokwadi chekuti uri kuwana zvakasiyana-siyana zvakakosha zvinovaka muviri sechikamu chekudya kwakatenderedzwa.
Maside Eeffects eKushandisa Chickpea Mushonga Chirimwa
Heano maitiro mashanu emhedzisiro yekudya chickpeas:
1. Kusagadzikana Kwekudya: Chickpeas ine fiber yakawanda, iyo inogona kukonzera kusagadzikana kwekudya senge kuputika, gasi, uye mazamu emudumbu, kunyanya kana usina kujaira kushandisa fiber yakawanda..
Zvishoma nezvishoma kuwedzera madyiro ako echickpeas uye zvimwe zvekudya zvepamusoro-fiber zvinogona kubatsira kugaya kwako kugadzirisa.
2. Phytates uye Antinutrients: Chickpeas, semalegumes mazhinji, ane macompounds akadai sephytates uye lectins anogona kukanganisa kutorwa kwemamwe mamineral se iron, calcium uye zinc..
Nepo kubika chickpeas kuchigona kubatsira kudzikisira mazinga emakomponi aya, vanhu vane zvinovaka muviri zvekunwa vangangoda kufunga nzira dzakasiyana dzekugadzira chikafu kana kuzvipedza zvine mwero.
3. Allergic Reactions: Kunyange zvisingawanzo, vamwe vanhu vanogona kunge vaine allergy kune chickpeas. Allergic reactions inogona kubva pazviratidzo zvakapfava sekukwenya uye mikoko kusvika kune zvakanyanya kuita sekunetseka kufema kana anaphylaxis..
Kana iwe uchifungidzira allergy, zvakakosha kutsvaga kurapwa.
4. Gout Flare-Ups: Chickpeas dzine mapurines, ari macompound anogona kuputswa kuita uric acid. Kunyanya kudyiwa kwepamusoro-purine chikafu, senge chickpeas, kunogona kukonzera gout flare-ups muvanhu vanobatwa nechirwere ichi.
5. Kudyidzana Kwemishonga: Chickpeas ine vitamin K, iyo inoita basa mukugwamba kweropa. Kana uri kutora mishonga inoderedza ropa, kudya nhokwe dzakawanda zvinogona kukanganisa kushanda kwemishonga iyi..
Nutritional Value of Chickpea (Cicer arietinum)
1. Mapuroteni: Chickpeas dzinenge 19-25% mapuroteni, achipa akakosha amino acids se lysine, anotsigira kukura kwemhasuru, kugadzirisa, uye enzymatic mabasa.
2. Dietary Fiber: Ne 12-17 g pa 100 g, chickpeas inosimudzira hutano hwekudya, inogadzirisa shuga yeropa, uye kuderedza cholesterol.
3. Carbohydrates: Iine 50-60% makhahydrates, inopa simba rakadzikama, rakanakira kushanda kwemuviri nepfungwa.
4. Folate: Kupa 172-557 µg pa100 g, folate inotsigira DNA synthesis, kuumbwa kwemasero matsvuku eropa, uye yakakosha panguva yekuzvitakura.
5. Simbi: Ne 2.9-6.2 mg pa 100 g, iron inobatsira kutakura oksijeni, inodzivirira kupererwa neropa, uye inotsigira simba remetabolism.
6. Magnesium: Pa 79-115 mg pa 100 g, magnesium inotsigira kushanda kwemhasuru, kutapurirana kwetsinga, uye hutano hwemapfupa.
7. Phosphorus: Iine 252-366 mg pa 100 g, phosphorus yakakosha kune bhonzo mineralization uye kugadzirwa kwesimba mumaseru.
8. Zinc: Ne 1.5-3.4 mg pa 100 g, zinc inowedzera hutachiona, inotsigira kupora kwemaronda, uye inobatsira mukugadzirwa kweprotein.
9. Polyphenols: Chickpeas dzine 76-147 mg gallic acid yakaenzana pa100 g, inopa antioxidant zvivakwa kurwisa oxidative kusagadzikana.
10. Masoflavone: Iripo pa 0.1-3.4 mg pa100 g, isoflavones inobatsira kuhutano hwemwoyo uye inogona kuderedza zviratidzo zvekuenda kumwedzi.
Umbowo hweSainzi uye Nyaya Dzidzo paChickpea (Cicer arietinum)
1. Begum et al. (2012): Ongororo iyi yakaratidza chickpeas ‘yakakwira protein (17-22%) uye fiber yemukati, ichicherekedza basa ravo mukuvandudza insulin senitivity uye kuderedza njodzi yemoyo kuburikidza nelipid-kudzikisa mhedzisiro.. Jukanti, AK, Gaur, PM, Gowda, CLL, & Chibbar, RN (2012). Hunhu hwekudya uye hutano hunobatsira hwechickpea (Cicer arietinum L.): Ongororo. British Journal of Nutrition, 108(S1), S11–S26.
2. Pittaway et al. (2008): Muchidzidzo che crossover ne 27 vanhu vakuru vane hutano, chickpea-yakawedzerwa kudya (140 g / zuva) kwemavhiki e5 yakaderedza cholesterol yose ne 4.6% uye LDL cholesterol ne 5.9%, inotsigira hutano hwemwoyo.. Pittaway, JK, Robertson, IK, & amp; Bhora, MJ (2008). Chickpeas inogona kukanganisa fatty acid uye fiber kudya mune ad libitum kudya, zvichiita kuti zvigadziriswe zvishoma mu serum lipid profile uye glycemic control. Nyaya yeAmerican Dietetic Association, 108 (6), 1004-1010.
3. Murty et al. (2010): Chidzidzo pane 45 vatori vechikamu chakaratidza kuti kudya 104 g / zuva rehuku kwemavhiki gumi nemaviri kwakavandudza glycemic control uye kuderedza insulin mazinga muvanhu vasingadi insulin, zvichibatsira chirwere cheshuga.. Murty, CM, Pittaway, JK, & amp; Bhora, MJ (2010). Chickpea yekuwedzera mukudya kweAustralia inokanganisa sarudzo yechikafu, kuguta uye hutano hwematumbo. Kuda kudya, 54(2), 282–288.
4. Wallace et al. (2016): Ongororo iyi yakasimbisa chickpeas ‘prebiotic mhedzisiro, ine inopokana starch uye fiber inokurudzira inobatsira gut microbiota, kuvandudza kugaya, uye kuderedza njodzi yegomarara rekoloni.. Wallace, TC, Murray, R., & Zelman, KM (2016). Kukosha kwehutano uye hutano hunobatsira hwechickpeas uye hummus. Nutrients, 8(12), 766.
5. Yang et al. (2012): Muchidzidzo chevanhu vakuru vane uremu hwe19, chickpea inoshandiswa (50 g / zuva) kwemavhiki masere yakaderedza postprandial glucose uye insulin mhinduro, zvichitsigira basa ravo mukutonga glycemic.. Yang, Y., Zhou, L., Gu, Y., Zhang, Y., Tang, J., Li, F., Shang, W., & Jiang, B. (2012). Dietary chickpeas reverse visceral adiposity, dyslipidaemia uye insulin kuramba mumakonzo akadyiswa kudya kwemafuta akawanda. British Journal of Nutrition, 108 (2), 194-202.
6. Zafar et al. (2015): Tsvagiridzo yevarwere makumi mana nevaviri vane chirwere cheshuga yakaratidza kuti 100 g / zuva yehuku kwemavhiki masere yakaderedza kutsanya kweglucose yeropa uye HbA1c mazinga, ichisimbisa kugona kwavo kweantidiabetic.. Zafar, TA, Al-Hassawi, F., Al-Khulaifi, F., Al-Rayyes, G., Waslien, C., & Huffman, FG (2015). Organoleptic uye glycemic zvimiro zvechickpea-furawa-yakasanganiswa zvigadzirwa mumhando 2 chirwere cheshuga. International Journal of Food Sciences uye Nutrition, 66 (2), 222-228.
Mibvunzo Inowanzo bvunzwa Nezve Chickpea (Cicer arietinum)
1. Chii chinonzi chickpeas?
Chickpeas imbwa dzinodyiwa, dzinonziwo garbanzo bhinzi, dzinoshandiswa mundiro dzakaita sehummus, curries, uye saladi, inozivikanwa nekunaka kwayo nutty uye kuita zvakasiyana.
2. Chickpeas dzakanaka pakuderedza uremu here?
Ehe, yavo yakakwira fiber uye mapuroteni emukati anowedzera satiety, zvichibatsira kuderedza kudya uye kutsigira uremu manejimendi kana chikamu chekudya kwakaringana.
3. Chickpeas inogona kubatsira kubata chirwere cheshuga here?
Zvidzidzo zvinoratidza chickpeas inovandudza glycemic control uye insulin senitivity, zvichiita kuti ive inobatsira kubata chirwere cheshuga chechipiri.
4. Pane maside effects ekudya here?
Kunyanya kushandiswa kunogona kukonzera kuputika kana gasi nekuda kwefiber; kunyorova kana kubika kunoderedza izvi zvinokonzeresa. Avo vane allergies ye legume vanofanira kuzvidzivisa.
5. Pizi dzinofanira kugadzirwa sei?
Anogona kunyikwa uye kubikwa, kugochwa, kana kuti kuiswa mumagaba, kushandiswa muto, muto, masaradhi, kana kukuyiwa kuita upfu hwekubikisa.
6. Chickpeas haina gluten here?
Ehe, chickpeas zvakajairika gluten-isina, ichiita kuti ive yakakodzera kuchirwere chechiliac kana gluten-sensitive chikafu.
7. Chickpeas inogona kuvandudza hutano hwemwoyo here?
Tsvagiridzo inoratidza chickpeas yakaderera cholesterol uye BP, inoderedza njodzi yezvirwere zvemoyo.
8. Mhodzi dzinorimwa kupi?
Dzave kuMiddle East, dzave kurimwa pasi rose, nevagadziri vakuru vanosanganisira India, Australia, neTurkey.
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