Izitshalo zikachickpea (iCicer arietinum) zingezomndeni wemidumba futhi zitshalelwa imbewu yazo edliwayo, eyaziwa kakhulu ngokuthi ama-chickpea noma ubhontshisi be-garbanzo.
Amaqabunga esitshalo sikachickpea ayinhlanganisela futhi akhiwe ngamapheya amaningana amaqabunga. Iqabunga ngalinye linesimo esiyisiyingi esinemiphetho encane. Amaqabunga ngokuvamile aluhlaza okukhanyayo kuya kokumaphakathi futhi ahlelwe ngokushintshana esiqwini.
Iziqu zesitshalo sikachickpea ziyizitshalo eziluhlaza futhi ziqonde phezulu, zikhula zibe ubude obuhlukahlukene kuye ngezinhlobonhlobo nezimo zokukhula. Iziqu zingase zibe nombala obomvu noma onsomi kancane, ikakhulukazi uma zisencane.
Izimbali zikachickpea ngokuvamile zimhlophe noma zipinki ngokukhanyayo futhi zikhiqizwa ngamaqoqo. Zinesimo sembali ka-pea esiyisici esineqabunga le-banner (iqabunga elikhulu eliphezulu) amaqabunga amabili amaphiko kanye neqabunga le-keel (amaqabunga amabili ahlanganisiwe ezansi). Izimbali zivakashelwa izitshalo ezitshala njengezinyosi, ezisiza ekukhuliseni.
Ngemuva kokukhula ngempumelelo, izimbali zikachickpea ziba imbewu. Imbewu iyade futhi iyagobeka, iqukethe imbewu eminingana yama-chickpea ngaphakathi. Imbewu iqala iluhlaza bese iphenduka ibe phuzi, i-beige noma nsundu njengoba ivuthwa.
Ingxenye edliwayo yesitshalo sikachickpea yimbewu yaso, evame ukubizwa ngokuthi ama-chickpea noma ubhontshisi be-garbanzo. Lezi zinhlamvu ziyindilinga, ngezinye izikhathi azilingani kancane ngesimo futhi ziza ngemibala ehlukahlukene njenge-beige, nsundu, mnyama noma luhlaza. Imbewu inomumo oqinile kanye nokunambitheka okufana namantongomane uma iphekiwe. Zingasetshenziswa ezitsheni ezihlukahlukene zokupheka.
Izitshalo zikachickpea zinesistimu yezimpande ze-taproot, enempande eyinhloko ekhula iye ejulile enhlabathini ukuze ibambelele isitshalo futhi ifinyelele amanzi nezakhamzimba. I-taproot ivame ukuthuthukisa izimpande eziseceleni ukuze zisekela ukukhula nokuthuthukiswa kwesitshalo.
Ukuphakama kwezitshalo zikabhontshisi kungahluka kuye ngezinto ezifana nohlobo, izimo zokukhula, kanye nemikhuba yokulima. Imvamisa zisukela cishe ku-20 kuye ku-50 amayintshi (50 kuye ku-125 cm) ubude.
Funda Futhi: Isikhathi Esituswayo Sokufukamela Amachwane Nezidingo Zamazinga Okushisa
Izinzuzo Zezempilo Zikabhontshisi (Cicer Arietinum)
Nakuba ubhontshisi waziwa kakhulu njengomthombo wokudla okunomsoco, unikeza nezinzuzo ezithile zezempilo ngenxa yokuqukethwe kwawo okunomsoco. Nazi izindlela ezimbalwa ubhontshisi ongaba negalelo kuzo empilweni yakho:
1. Ucebile nge-Fiber: Ubhontshisi unothe nge-fiber yokudla, kokubili encibilikayo nengancibiliki. Lokhu okuqukethwe kwe-fiber kusiza ukugayeka kokudla, kukhuthaza ukuhamba kwamathumbu njalo, futhi kusiza ukuvimbela ukuqunjelwa. Kungaba negalelo futhi ekuzizweni ugcwele, okungasiza ekuphathweni kwesisindo.
2. Impilo Yokugaya Ukudla: I-fiber ekubhontshisi isekela amathumbu anempilo ngokukhuthaza ukukhula kwamagciwane amathumbu anenzuzo. Lokhu kungathuthukisa impilo yonke yamathumbu futhi kungaba nemiphumela emihle ezimweni ezifana ne-irritable bowel syndrome (IBS) kanye nesifo samathumbu esivuvukalayo (IBD).
3. Ukulawulwa Kukashukela Osegazini: Ubhontshisi une-glycemic index ephansi, okusho ukuthi ubangela ukukhuphuka kancane kancane kwamazinga kashukela osegazini. Lokhu kungaba yinzuzo kubantu abanesifo sikashukela noma labo abahlose ukulawula amazinga kashukela osegazini.
4. Impilo Yenhliziyo: Ama-chickpeas awumthombo omuhle wamaprotheni aqhamuka ezitshalweni, angasiza ekunciphiseni ukudla okunamafutha agcwele okuvela emithonjeni yezilwane.
I-fiber, i-potassium kanye nama-antioxidants kuma-chickpeas anegalelo empilweni yenhliziyo ngokukhuthaza amazinga e-cholesterol anempilo, ukulawula umfutho wegazi nokunciphisa ingozi yezifo zenhliziyo nemithambo yegazi.
5. Ukulawulwa Kwesisindo: Inhlanganisela yamaprotheni ne-fiber kuma-chickpeas ingasiza ekulawuleni isisindo ngokukhuthaza ukusutha nokunciphisa ukudla kwamakhalori okuphelele. Amaprotheni abuye asize ukugcina imisipha ebhityile ngesikhathi sokuncipha kwesisindo.
6. Impilo Yamathambo: Ama-chickpeas aqukethe amaminerali abalulekile afana ne-calcium, i-magnesium ne-phosphorus, abalulekile ekugcineni impilo yamathambo nokuvimbela izimo ezifana ne-osteoporosis.
7. Izinhlanganisela Zezitshalo nama-Antioxidants: Ama-chickpeas aqukethe ama-phytochemicals nama-antioxidants ahlukahlukene, okuhlanganisa ama-polyphenols nama-flavonoids, anezindawo zokulwa nokuvuvukala kanye nezakhiwo ezingaba nomdlavuza.
8. Ukumuncwa Kwensimbi: Ama-chickpeas ahlinzeka ngomthombo wensimbi engeyona i-heme, emuncwa kangcono uma idliwa kanye nokudla okunothe nge-vitamin C (njengezithelo ze-citrus, utamatisi, noma obel pepper). Lokhu kungaba usizo ikakhulukazi kubantu abadla imifino kanye nabantu abasengozini yokuntuleka kwensimbi.
9. Ubuningi Bezakhamzimba: Ama-chickpeas awumthombo omuhle wezakhamzimba eziningana ezibalulekile, okuhlanganisa i-folate, i-manganese, ne-vitamin B6. Lezi zakhamzimba zidlala indima emisebenzini ehlukahlukene yomzimba, okuhlanganisa ukuhlanganiswa kwe-DNA, i-metabolism yamandla kanye nempilo yokuqonda.
Funda Nalokhu: Izimpawu Ezibalulekile Zenhlabathi
Izindlela Zokusetshenziswa Ukuze Kutholakale Izinzuzo Zezempilo Ze-Chickpea (Cicer Arietinum)
Ukuze uthole izinzuzo zezempilo ze-chickpeas, ungazifaka ekudleni kwakho ngezindlela ezihlukahlukene. Nansi incazelo eningiliziwe yokuthi ungazisebenzisa kanjani i-chickpeas ukuze uthole izinzuzo zezempilo okukhulunywe ngazo:
1. Inothe nge-Fiber: Faka i-chickpeas ekudleni kwakho njengomthombo we-dietary fiber. Lungisa izitsha ezifana nama-chickpea salads, izitshulu, noma ama-curries. Ungakwenza futhi i-hummus bese uyisebenzisa njengososo noma isiphuzo. Ukudla i-chickpeas njalo kungakusiza ukuthi uhlangabezane nezidingo zakho ze-fiber.
2. Impilo Yokugaya Ukudla: Yidla i-chickpeas ukuze uthuthukise impilo yamathumbu namagciwane anenzuzo. Faka i-chickpeas ekudleni kanye nokunye ukudla okunothe nge-fiber. Inhlanganisela ye-fiber evela emithonjeni ehlukahlukene isekela i-microbiome yamathumbu ehlukahlukene, esiza ukugaya ukudla.
3. Ukulawulwa Kukashukela Egazini: Khetha i-chickpeas njengenketho ye-carbohydrate ene-low-glycemic-index. Sebenzisa i-chickpeas esikhundleni se-carbohydrate ephezulu ye-glycemic njengokusanhlamvu okucolisekile. Zengeze kuma-salad, amasobho noma izitsha zokusanhlamvu okuphelele ukuze usize ukuzinzisa amazinga kashukela egazini.
4. Impilo Yenhhliziyo: Sebenzisa i-chickpeas njengomthombo wamaprotheni osuselwa ezitshalweni. Faka i-chickpeas esikhundleni senyama kuzindlela zokupheka. Dala izitsha ezifana ne-chickpea nemifino e-stir-fries, ama-chickpea burgers noma usebenzise ufulawa we-chickpea ekubhakeni ukuze wengeze amaprotheni.
5. Ukulawula Isisindo: Sebenzisa amaprotheni kanye ne-fiber yochickpeas ukuze uzizwe usuthi. Faka ama-chickpeas ekudleni okunomsoco ukuthuthukisa imizwa yokugcwala. Yenza ukudla okulula okusekelwe kuma-chickpeas, njengama-chickpeas agazingiwe, ukusiza ukulawula izifiso.
6. Impilo Yamathambo: Zuza kokunotheka kwamaminerali kuma-chickpeas ngenxa yempilo yamathambo. Hlanganisa ama-chickpeas nokudla okunothe nge-vitamin D ne-calcium ukuze uthole ukudla okuqinisa amathambo. Ngokwesibonelo, lungisa amasaladi ochickpea ngemifino eluhlaza kanye nezinye izindlela zobisi eziqinisiwe.
7. Izinhlanganisela Zezitshalo Nama-Antioxidants: Yidla ama-chickpeas ukuze ufinyelele izakhiwo zawo ze-antioxidant. Jabulela izitsha ezinemifino eningi enemibala ehlukahlukene nezinongo, uzihlanganise nama-chickpeas ukuthuthukisa okuqukethwe okuphelele kwe-antioxidant ekudleni kwakho.
8. Ukumuncwa Kwe-Iron: Hlanganisa ama-chickpeas nokudla okunothe nge-vitamin C ukuze uthole ukumuncwa okungcono kwe-iron. Hlanganisa ama-chickpeas nezithelo ze-citrus, obeluphele, noma utamatisi kumasaladi noma ezitsheni eziseceleni ukuze wandise ukumuncwa kwe-iron engeyona i-heme.
9. Ubuningi Bezakhi: Faka ama-chickpeas ukuze uthole izakhi zawo ezibalulekile. Sebenzisa ama-chickpeas ezinhlobonhlobo zokupheka, kusukela ezitsheni kuya ezitsheni zokusanhlamvu, ukuze uqinisekise ukuthi uthola izinhlobonhlobo zezakhi ezibalulekile njengengxenye yokudla okunomsoco.
Imiphumela Eside Yokusebenzisa Isitshalo Semithi SeChickpea
Nansi imiphumela emihlanu emibi yokudla ama-chickpeas:
1. Ukungakhululeki Kokugaya: Ama-chickpeas aphezulu nge-fiber, okungaholela ekungakhululekeni kokugaya njengokuvuvukala, igesi, kanye nokuqaqamba kwesisu, ikakhulukazi uma ungajwayele ukudla i-fiber eningi.
Ukukhulisa kancane kancane ukudla kwakho kwemidumba nezinye izinto ezinomsoco ophezulu kungasiza isimiso sakho sokugaya ukudla ukuthi sijwayele.
2. Ama-Phytate nama-Antinutrient: Imidumba, njengezinye izinhlobo eziningi zemifino eluhlaza, inezakhi ezifana nama-phytate nama-lectin ezingaphazamisa ukumuncwa kwamanye amaminerali afana nensimbi, i-calcium ne-zinc.
Nakuba ukupheka imidumba kungasiza ekwehliseni amazinga alezi zakhi, abantu abanokukhathazeka ngokumuncwa kwezakhi bangase bafune ukucabangela izindlela ezihlukahlukene zokulungiselela ukudla noma ukuyidla ngokulinganisela.
3. Ukungezwani Komzimba: Nakuba kungejwayelekile, abanye abantu bangase babe nokungezwani komzimba nemidumba. Ukungezwani komzimba kungahluka kusukela ezimpawu ezincane ezifana nokulunywa nokushisa kuya ekuphenduleni okubi kakhulu njengokuba nobunzima bokuphefumula noma i-anaphylaxis.
Uma usola ukuthi awuzwani nayo, kubalulekile ukufuna usizo lwezokwelapha.
4. Ukuqubuka Kwe-Gout: Imidumba iqukethe ama-purine, okuyizinhlanganisela ezingabhidlizwa zibe yi-uric acid. Ukudla ngokweqile ukudla okune-purine ephezulu, njengemidumba, kungaholela ekuqubukeni kwe-gout kubantu abathintekayo kulesi simo.
5. Ukusebenzisana Kwemithi: Imidumba iqukethe i-vitamin K, edlala indima ekuqineni kwegazi. Uma uphuza imithi enciphisa igazi, ukudla inani elikhulu lemidumba kungase kuphazamise ukusebenza kwale mithi.
Inani Lokudla Okuphilayo Lemidumba (Cicer arietinum)
1. Amaprotheni: Imidumba iqukethe amaprotheni acishe abe ngu-19-25%, ihlinzeka ngama-amino acid abalulekile afana ne-lysine, esekela ukukhula kwemisipha, ukulungiswa nemisebenzi ye-enzymatic.
2. I-Fiber Yokudla: Ngama-12-17 g nge-100 g ngayinye, amantongomane akhuthaza impilo yokugaya ukudla, alawule ushukela osegazini, futhi anciphise amazinga e-cholesterol.
3. Ama-Carbohydrate: Aqukethe ama-carbohydrate angu-50-60%, anikeza umthombo wamandla oqhubekayo, olungele umsebenzi oqhubekayo womzimba nowengqondo.
4. I-Folate: Ihlinzeka ngo-172-557 µg nge-100 g ngayinye, i-folate isekela ukwakheka kwe-DNA, ukwakheka kwamangqamuzana abomvu egazi, futhi ibalulekile ngesikhathi sokukhulelwa.
5. Insimbi: Ngama-2.9-6.2 mg nge-100 g ngayinye, insimbi isiza ekuthuthweni komoya-mpilo, ivimbele i-anemia, futhi isekela i-metabolism yamandla.
6. I-Magnesium: Ngama-79-115 mg nge-100 g ngayinye, i-magnesium isekela ukusebenza kwemisipha, ukudluliselwa kwezinzwa, nempilo yamathambo.
7. I-Phosphorus: Equkethe ama-252-366 mg nge-100 g ngayinye, i-phosphorus ibalulekile ekwakhekeni kwamaminerali amathambo kanye nokukhiqizwa kwamandla kumaseli.
8. I-Zinc: Ngama-1.5-3.4 mg nge-100 g ngayinye, i-zinc iqinisa amasosha omzimba, isekela ukuphulukiswa kwamanxeba, futhi isiza ekuhlanganisweni kwamaprotheni.
9. Ama-Polyphenol: Amantongomane ane-76-147 mg gallic acid okulingana nge-100 g ngayinye, anikeza izakhiwo ze-antioxidant zokulwa nokucindezeleka kwe-oxidative.
10. Ama-Isoflavone: Atholakala ngo-0.1-3.4 mg nge-100 g ngayinye, ama-isoflavone afaka isandla empilweni yenhliziyo futhi anganciphisa izimpawu zokuya esikhathini.
Ubufakazi Besayensi Nezifundo Zamacala Ngamantongomane (Cicer arietinum)
1. Begum et al. (2012): Lokhu luhlaziyo lugqamise amaprotheni aphezulu (17-22%) kanye nokuqukethwe kwefayibha kukabhontshisi, luqaphela indima yabo ekuthuthukiseni ukuzwela kwe-insulin nokunciphisa ingozi yesifo senhliziyo ngemiphumela yokwehlisa amafutha. Jukanti, A. K., Gaur, P. M., Gowda, C. L. L., & Chibbar, R. N. (2012). Nutritional quality and health benefits of chickpea (Cicer arietinum L.): A review. British Journal of Nutrition, 108(S1), S11–S26.
2. Pittaway et al. (2008): Esifundweni se-crossover esinabantu abadala abangu-27 abaphilile, ukudla okunezela ngobhontshisi (140 g/ngosuku) amasonto ama-5 kwehlise inani le-cholesterol ngo-4.6% kanye ne-LDL cholesterol ngo-5.9%, okusekela impilo yenhliziyo. Pittaway, J. K., Robertson, I. K., & Ball, M. J. (2008). Chickpeas may influence fatty acid and fiber intake in an ad libitum diet, leading to small improvements in serum lipid profile and glycemic control. Journal of the American Dietetic Association, 108(6), 1004–1010.
3. Murty et al. (2010): Ucwaningo olwenziwe kubahlanganyeli abangu-45 lubonise ukuthi ukudla u-104 g/ngosuku lukabhontshisi amasonto angu-12 kuthuthukise ukulawulwa kwe-glycemic futhi kunciphisa amazinga e-insulin kubantu abamelana ne-insulin, kusiza ekuphathweni kwesifo sikashukela. Murty, C. M., Pittaway, J. K., & Ball, M. J. (2010). Chickpea supplementation in an Australian diet affects food choice, satiety and bowel health. Appetite, 54(2), 282–288.
4. Wallace et al. (2016): Lokhu kubuyekeza kwaqinisekisa imiphumela ye-prebiotic yama-chickpeas, ngesitashi esingagayeki kanye nefayibha kukhuthaza i-microbiota yamathumbu enenzuzo, kuthuthukisa ukugayeka, futhi kunciphisa ingozi yomdlavuza wekoloni. Wallace, T. C., Murray, R., & Zelman, K. M. (2016). Inani lokudla okunempilo kanye nezinzuzo zezempilo zama-chickpeas ne-hummus. Nutrients, 8(12), 766.
5. Yang et al. (2012): Esifundweni esinezilwane ezingu-19 ezikhuluphele ngokweqile, ukusetshenziswa kwama-chickpea (50 g/ngosuku) amasonto angu-8 kwehlise ukusabela kwe-glucose ne-insulin yangemva kokudla, kusekela indima yabo ekulawuleni i-glycemic. Yang, Y., Zhou, L., Gu, Y., Zhang, Y., Tang, J., Li, F., Shang, W., & Jiang, B. (2012). Ama-Chickpeas okudla abuyisela i-adiposity ye-visceral, i-dyslipidaemia nokumelana ne-insulin emagundwaneni adla ukudla okunamafutha amaningi. British Journal of Nutrition, 108(2), 194–202.
6. Zafar et al. (2015): Ucwaningo ngeziguli ezingu-42 ezinoshukela lubonise ukuthi ama-chickpeas angu-100 g/ngosuku amasonto angu-8 ehlise amazinga e-glucose yegazi nokuzila kanye ne-HbA1c, kuqinisa amandla abo okulwa nesifo sikashukela. Zafar, T. A., Al-Hassawi, F., Al-Khulaifi, F., Al-Rayyes, G., Waslien, C., & Huffman, F. G. (2015). Izakhiwo ze-Organoleptic ne-glycemic zemikhiqizo efakwe ufulawa we-chickpea kubantu abanesifo sikashukela sohlobo 2. International Journal of Food Sciences and Nutrition, 66(2), 222–228.
Imibuzo Ebuzwa Njalo Mayelana Ne-Chickpea (Cicer arietinum)
1. Yini ama-chickpea?
Ama-Chickpeas yimifino edliwayo, ebizwa nangokuthi ubhontshisi be-garbanzo, esetshenziswa ezitsheni ezifana ne-hummus, ama-curry, namasaladi, aziwa ngokunambitheka kwawo okufana namantongomane nokuguquguquka.
2. Ingabe amakhekhe alungele ukunciphisa umzimba?
Yebo, i-fiber ephezulu kanye namaprotheni andisa ukusutha, kusiza ukunciphisa isifiso sokudla futhi kusekele ukulawulwa kwesisindo uma kuyingxenye yokudla okunempilo.
3. Ingabe amakhekhe angasiza ukulawula isifo sikashukela?
Ucwaningo lubonisa ukuthi amakhekhe athuthukisa ukulawulwa kwe-glycemic kanye nokuzwela kwe-insulin, okwenza kube usizo ekuphathweni kwesifo sikashukela sohlobo 2.
4. Ingabe ikhona imiphumela emibi yokudla amakhekhe?
Ukudla ngokweqile kungabangela ukuqunjelwa noma igesi ngenxa ye-fiber; ukucwilisa noma ukupheka kunciphisa le miphumela. Labo abanezifo zokungezwani komzimba nezilimo kufanele bazigweme.
5. Amakhekhe kufanele alungiswe kanjani?
Angacwiliswa futhi abilisiwe, agazingiwe, noma afakwe ethinini, asetshenziswe ezitsheni, ezindalini, kumasaladi, noma agaywe abe yimpuphu yokubhaka.
6. Ingabe amakhekhe awanayo i-gluten?
Yebo, amakhekhe ngokwemvelo awanayo i-gluten, okwenza afaneleke ezifweni ze-celiac noma ekudleni okuzwela i-gluten.
7. Ingabe amakhekhe angathuthukisa impilo yenhliziyo?
Ucwaningo lubonisa ukuthi amakhekhe ehhlisa i-cholesterol nomfutho wegazi, kunciphisa ingozi yezifo zenhliziyo.
8. Ikhula kuphi amakhekhe?
Endaweni yaseMpumalanga Ephakathi, manje atshalwa emhlabeni wonke, nabakhiqizi abakhulu bahlanganisa iNdiya, i-Australia neTurkey.
Funda Futhi: I-Anatomy Yezinhlanzi: Izinhlanzi Zesifazane Namasu Wazo Okuzala