ʻO nā'ōpena

I kēia lā, ʻo ka poʻe palaualelo wale nō i lohe ʻole e pili ana i kahi huahana kupaianaha e like me nā pīpī! I kēia mau lā, ʻo ka kaulana o nā peas nui, i kapa ʻia ʻo "Turkish" a i ʻole "mutton", e ʻōwili wale i ko mākou ʻāina. Akā ʻaʻole pēlā mau. ʻOiaʻiʻo, iwakālua mau makahiki i hala aku nei, ʻaʻole i koi iki mākou i nā moa. Akā maʻalahi ka wehewehe ʻana i kēia manawa o ka huahana. ʻOiaʻiʻo, i kēia manawa ua lilo ka nohona olakino i kaila.

ʻO ka meaʻai kūpono ka mea nui o ke ola olakino. A mamao loa aku nā pīpī mai kahi hope loa i ka papaʻai olakino. E noʻonoʻo i ke aha e maikaʻi ai nā pīpī no ke kino o ke kanaka a he aha kēia huahana i ka laulā.
Kūlana nui ʻia ʻo Chickpeas ma ka Hikina Waena, kahi e hoʻohana ʻia ai e hana hummus a me falafel.

ʻO nā moa keiki hipa, nā moa i mahi ʻia, nā pī peʻa) no nā mea kanu o ka ʻohana legume. ʻAi lākou i nā hua moa, kahi kumu maikaʻi loa o ka protein protein. ʻO Turkey Hikina Hema a me hikina hikina o Suria ka ʻāina hānau o ka manuʻā. Ua ulu ʻo Chickpeas ma 50 mau ʻāina, akā ʻo nā alakaʻi ʻo India, Pakistan, Iran, Turkey, Syria, a me Australia a me ʻAitiopia hoʻi. Makemake nui ʻia nā ʻalalā our country ma nā ʻāina he nui a puni ka honua, ma Tureke hoʻi.

Nā waiwai kūpono

  • Loaʻa iā ia ma kahi o 20-30% protein, 50-60% carbohydrates, a hiki i 7% momona momona, a ʻo zinc, folic acid, phosphorus, potassium, magnesium, lysine, vitamins B1 a me B6.
  • Loaʻa nā Chickpeas i ka pulupuluʻai i hiki ke hoʻoheheʻe ʻia a ʻole ʻole hiki ke loaʻa, kahi hopena maikaʻi i ka tract digestive.
  • Pono e hoʻopili ʻia i loko o ka papaʻai o ka poʻe pili i ka papaʻai, no ka mea maʻamau ia i nā pae kō a momona maikaʻi.
  • Mahalo i ka methionine, hiki i nā pīpī ke hoʻēmi i nā kiʻekiʻe o ke koko kolesterol. He hopena maikaʻi kā Chickpeas i ka hana o ka ʻōnaehana hopohopo ma muli o ka nui o ka manganese.
  • Ma muli o kā lākou ʻike hao, maikaʻi nā pīpī no ka poʻe me ka anemia.

Ma mua o ka hoʻomaka ʻana i kahi kamaʻilio e pili ana i ka hopena o nā pīpī i ke kino o ke kanaka, makemake wau e hana i kahi liʻiliʻi i ka hoʻohui ʻana o kēia huahana. Ma hope o nā mea āpau, pili pono ia i ka saturation me nā mea pono e kaulana ai ka huahana mea kanu no nā mea hoʻōla.

ʻO nā'ōpena

Ka waiwai kūpono no 100 g huahana:

  • nā polokina - a i 19.7 g;
  • nā haʻalulu - a i 60 g;
  • nā momona - 6-6.5 g;
  • puluniuʻai - 3 g;
  • wai - a i 12 g.
  • Ke aʻo nei i ka waiwai kūpono o nā pīpī, hiki i kekahi ke hoʻomaopopo he huahana kiʻekiʻe-carbohydrate ia, waiwai i ka protein a me nā waikawa momona.

Aia i loko o Chickpea nā mea pono e pono ai:

  • silikona;
  • makanekiuma;
  • kalipuna;
  • potasiuma;
  • phosphorous;
  • manganese;
  • hao;
  • boron

Loaʻa i nā Chickpeas ka nicotinic a me ka ascorbic acid. Hoʻokomo pū ka huahana i nā Omega-3 a me nā Omega-6 acid. ʻO nā wikamina e like me A, K, B1, B2, B4, B6, B9, E hāʻawi i nā waiwai kikoʻī i nā pīpī. Pono e hoʻomaopopo i ka ʻike o ka starch kiʻekiʻe - a i 43%.

He mea puʻuwai kēia, momona a, ma ke ala, huahana momona loa. Makemake like nā kāne a me nā wahine iā ia. ʻAʻole ia e contraindicated no nā keiki kekahi. A pehea ka waiwai e lawe mai ai i ke kino!

Nā keu pono o ka moa i ke kino o ka wahine

ʻO Chickpeas kahi huahana i maikaʻi no ke kino o nā wahine a me nā kāne. Akā makemake wau e noʻonoʻo i kēia pono i nā kikoʻī ʻokoʻa.

ʻO ka mea mua e hiki ai ke ʻōlelo e pili ana i nā pono o kēia peas no ke kino wahine ʻo ia ka huahana e hoʻopau ʻia i ka wā menstrual. Hoʻopiha ʻia nā pī me ka hao. He mea nui kēia mea e hoʻopihapiha i mea e hoʻoliʻiliʻi ai i ka maʻi premenstrual a mālama i ke kaulike o nā mea trace i ke kino o ka wahine ma ka hopena o nā lā koʻikoʻi. ʻAʻole ʻae ʻia kahi pae hemoglobin haʻahaʻa i ka wā o ka hāpai ʻana. No laila, i ka loaʻa ʻole o nā contraindications, ua ʻōlelo ʻia nā makuahine e hāpai ana e hoʻopili i kēia huahana waiwai i kā lākou papaʻai.

ʻO nā'ōpena

Hiki iā ʻoe ke hoʻomaka e ʻai i nā pī a me nā ʻono ʻono i ka hoʻomākaukau no ka hapai ʻana. Eia nō naʻe, he hopena maikaʻi ko kēia makana o ke ʻano ma ka ʻōnaehana hānau wahine wale nō. Hoʻopiha ʻia ʻo Chickpeas me ka huaola E a loaʻa nā ʻakika Omega-3.6. Ma muli o kēia waiwai, loaʻa ka hopena maikaʻi o kēia huahana i ke olakino o ka ʻili, ka lauoho, a me ka pā kui. Hāʻawi pū ʻia ʻo Chickpeas me nā waiwai antioxidant ikaika. Ma ka ʻai ʻana i kēia huahana momona a momona, ʻoi aku ka maʻalahi o ka mālama ʻōpio a me ka mālama ʻana i ka hoʻopiʻi kiʻi. A he mea nui kēia no nā wahine. Ma ke ala, nā pīpī, ʻo ka nui o ka calorie o kēia kiʻekiʻe (364 Kcal no 100 mau gram), ʻaʻole ia e hōʻino loa i ke kiʻi.

ʻO ka mea ka papa kuhikuhi glycemic o ka peas he 28. He hōʻailona haʻahaʻa kēia o ka helu o ka lawe ʻia ʻana o nā pākeke. Loaʻa iā ia ma muli o ke kiʻekiʻe o ka fiber dietary. No laila, hiki iā mākou ke hoʻoholo ʻaʻole hiki i nā pīpī ke hana i kahi kaʻoi o nā paona keu. Kuhi ʻia kahi GI haʻahaʻa e ʻae ʻia ka huahana no ka hoʻohana (me ka akahele) me ka maʻi kō.

ʻO nā pōmaikaʻi o nā pipi i nā kāne

He hopena maikaʻi loa kā Chickpeas i ke kino kāne. ʻO ka saturation me nā protein protein a me nā waikawa maikaʻi e kōkua ai e hoʻomaikaʻi i ka ikaika. He kaʻao ka mana o kēia huahana i ka ikaika kāne. E mahalo kekahi kāne i ka ʻono o nā hua moa momona. Akā pono ka moekolohe ikaika i ka hānai, kiʻekiʻe-kalori, akā i ka manawa like, ʻai ʻole ka kino i ke kino a me ke kiʻi. Kūpono ʻo Chickpeas ma aneʻi! ʻO ka ʻai ʻana i nā "peas mutton" ma kahi o 2-3 mau manawa o ka pule, hiki iā ʻoe ke pale pono i ka naʻau a me nā kīʻaha koko.

ʻO nā mea kiko i loko o kēia huahana e hānai i ka mākala puʻuwai a hoʻoikaika i nā paia o nā kīʻaha koko. Akā, e like me kou ʻike, ʻoi aku ka makaʻu o nā kāne i ka ulu mua ʻana o nā maʻi puʻuwai. Hoʻopili i nā pīpī me kahi hiki ke pale a me nā ʻōnaehana. He mea nui ia no nā kāne e hoʻopiha ana ke ola i kekahi manawa i ke koʻikoʻi. Maikaʻi kēia peas no ka mālama ʻana i kahi kino lahilahi a me ka hoʻoulu ʻana i nā puʻupuʻu i ka wā hoʻoikaika kino. Ma hope o nā mea āpau, loaʻa i ka huahana nā protein like a waiwai āpau e mālama a pale ai i nā aʻa.

Nā pono olakino laulā

ʻO nā'ōpena

Kūpono nui ʻia ʻo Chickpeas no ka papa inoa o nā lāʻau lapaʻau:

  • hoʻomaʻemaʻe i ke kino o nā toxins, loaʻa kahi hopena antioxidant;
  • hoʻoikaika i ka ʻōnaehana paleʻoniʻoni, stabilize metabolism;
  • hoʻomaikaʻi i ke kaʻina o ka hematopoiesis, hoʻoikaika i nā paia o nā kīʻaha koko;
  • he hopena maikaʻi kāna i ka ʻōnaehana hanu;
  • kōkua i ka mālama ʻana a me ka hoʻomaikaʻi ʻana i ka ʻike;
  • hoʻomaikaʻi i ke kaʻina hana digestion;
  • pale i ka hoʻomohala ʻana o atherosclerosis;
  • kōkua i ke kaulike i ka ʻike glycemic i ka maʻi diabetes;
  • hānai i nā hono a me nā mākala puʻupuʻu.

A ʻaʻole kēia he papa inoa piha o nā pōmaikaʻi o nā pīpī nona ka waiwai o kēia huahana i ka papaʻai olakino. Nui a maikaʻi nā kūleʻa i uhi ai lākou i nā mea maikaʻi ʻole e kū nei.

He aha ka pōʻino mai ka ʻai ʻana i nā moa?

Me nā maikaʻi āpau o ka huahana, aia nō nā mea maikaʻi ʻole. ʻAʻole hemolele ʻo Chickpeas, a ʻaʻole hiki i nā kānaka āpau ke ʻai iā ia a ʻaʻole mau.

Pono e hoʻomanaʻo ʻia ʻo ke kū ʻana o nā maʻi maʻi maʻamau e koi ana i kahi papaʻai kūikawā he kumu ia o ke kūkākūkā ʻana me kahi loea e pili ana i ka ʻae ʻia ʻana o nā pīpī i ka papaʻai.

Aia kekahi mau helu contraindications no ka hoʻohana ʻana i kēia pea:

  • ke kūʻana o ka hoʻomanawanuiʻole o kēlā me kēia i kēia huahana;
  • maʻi maʻi ʻōpū, ʻōpū;
  • nā maʻi o ke akepaʻa a me ka pancreas;
  • ʻōpū ulcer a me cystitis.

ʻO nā contraindications nui no ka pīpī e pili i ka ʻoiaʻiʻo o ka huahana i ka hoʻonui i ka hana kinoea. A inā aia kekahi mau maʻi o nā ʻōnaehana ʻōnaehana e hiki ai i kēia hōʻailona ke hoʻoikaika a hoʻonāukiuki paha i nā hopena maikaʻi, pono ia e kāpae i nā pīpī a me nā legume ʻē aʻe mai ka papaʻai. ʻO ka saturation me nā huaora a me nā mea e pili ai ka pono, kahi maikaʻi no ke kino.

Akā i ka hihia ke loaʻa nā hopena maʻi i kekahi mea i loko o ka huahana, ʻaʻole pono ʻoe e hoʻowalewale i ka hopena. Ma hope o nā mea āpau, hoʻoweliweli nui nā meaʻai i ka meaʻai. A i ʻole, palekana loa nā ʻāpapa. ʻOno loa kēia huahana!

Moʻolelo kaulana!

ʻO nā'ōpena

ʻIke ʻia nā pīni palaunu mānoanoa waena i kēia lā e nā gourmets a me nā mea hoʻohiluhilu o nā meaʻai ʻono a olakino a puni ka honua! ʻIa ʻia ʻo Chickpea kahi hua legume oriental. Mahalo ʻia ia ma India, Turkey, ʻItalia, Israel, a me nā ʻāina ʻē aʻe. Ua hoʻomaka ka hana Chickpea ma kahi o 7,500 mau makahiki i hala. ʻO ka ʻāina ʻōiwi o nā piʻo ka Hikina Waena. ʻO ka Roma a me ka Helene ka mea mua e mahalo i nā pono a me ka ʻono o ka huahana a hoʻomaka i ka hoʻohana ākea i kēia makana o ke kūlohelohe i ka kuke ʻana. I ke ao hou, ua loaʻa ka kaulana i nā pīpī ma muli o nā kīʻaha kaulana e like me hummus a me falafel.

Pehea e koho a mālama ai

No ka loaʻa ʻana o ka meaʻai ʻono a olakino hoʻi, pono ʻoe e koho i nā pīpī kūpono. Maʻalahi loa nā mea āpau ma aneʻi! Pono ka peas e mānoanoa, laumania, e like ke kala. Waihoʻoluʻu - mai ke kukui ʻalani a i nā malu ʻeleʻele iki (e pili ana i ka ʻano a me ke kekelē o ke oʻo). ʻAʻole pono ʻoe e kūʻai i ka huahana inā ʻike ʻoe i nā blotches i mae wale. ʻO kahi ʻala ʻoluʻolu ʻole, ke kū mai o ka pāka - he mau hōʻailona kēia ua hōʻinoʻino nā pīpī. E like paha ka nui o nā pi.

Mālama ʻia nā Chickpeas no kahi manawa lōʻihi (a hiki i 12 mau mahina) inā hāʻawi ʻia nā kūlana kūpono no ka wā mālama. Pono kēia mau pī i ka pouli, nele i ka wai, a me kahi hoʻomehana wela o 0 a 5 kekelē. Ma lalo o ia mau ʻano, ʻaʻole e pīpī ka peas no ka manawa lōʻihi a mālama i ko lākou ʻano.

Eia ʻo ia ka mea maʻalahi a maikaʻi i nā pipi! Ua lilo ka huahana i mea kaulana a maʻalahi hoʻi i ka manawa kalepa o kā mākou ʻāina. Kūlike ke kumukūʻai o ka huahana i ka ʻāina o ka hana, ka inoa, a me ka papa. Akā ma ka hapanui, he kumu kūʻai ʻai maikaʻi ʻole, olakino, a ʻono hoʻi nā mea kanu i hoʻokumu ʻia!

He aha ka mea e kuke ai mai nā pīpī: TOP-5 mau meaʻai no nā mea ʻono a maikaʻi

ʻO Bozbash me nā pīpī

Ka manawa kuke: 2 hola

nā mea hoʻohui:

  • Nā iwi ʻaoʻao hipa - 1.5 kg
  • Chickpeas - 150 g
  • Kāloti - 2 pcs.
  • ʻO nāʻomela momona - 2 pcs.
  • ʻO Tomato i kā lākou wai ponoʻī - 5 pcs.
  • Pepelu Bulgarian - 2 pcs.
  • Onions - 2 pcs.
  • ʻO ka pepa Chili - 1 pc.
  • Kālika - 5 cloves
  • ʻO Cilantro - 5 mau lālā
  • Paakai - 30 g
  • Zira - 12 g
  • Nā pepa ʻeleʻele - 15 pcs.
  • Hopena-suneli - 13 g
  • ʻO Korianio - 6 g
  • Wai - 3 l

Hana kuke:

  • E ʻoki i nā iwi ʻaoʻao o ka hipa ma kahi o 2 iwi ʻaoʻao. Hoʻopiha i ka wai. E hoʻolapalapa ma kahi ahi liʻiliʻi no 1.5 mau hola me nā ʻāpala a me ka paʻakai i hoʻomo mua ʻia i ka wai.
    A laila hoʻohui i nā kāloti i kālai ʻia a me nā ʻāpala a me nā pepa chili holoʻokoʻa. Hoʻomoʻa i 15 mau minuke. A laila e hoʻohui i nā pahu pepa bele a ʻokiʻoki i nā kōmato i kāu wai ponoʻī.
  • E wili i ke kumino, nā hua coriander, a me nā peppercorn ʻeleʻele i kahi puna. Pākuʻi i ka sop. Hoʻohui i ka hop-sure a ʻokiʻoki i ka ʻaka i loko o nā apo hapalua. E hoʻoulu a kuke no 2 mau minuke ʻē aʻe.
    E kāpīpī me ka cilantro ʻoki a me ka kālika i ka lawelawe ʻana.

ʻO Chickpeas a me ka saladi cauliflower ʻoka

Ka manawa kuke: 1 hola

nā mea hoʻohui:

  • Chickpeas - 300 g
  • Kāpena - 1/3 poʻo o ke kāpeti
  • ʻUala ʻōpio - 7 pcs.
  • ʻO Tomato - 1 pc.
  • ʻO Seloti - 1 pc.
  • Lime - ½ pc.
  • ʻO cilantro hou - 3 mau lālā
  • ʻO kaʻaila Olive - 2 punetēpō l.
  • Kāpala curry - 1 tbsp l.
  • Vinegar - 1 tsp.
  • Turmeric - 1 pinch
  • ʻO ka paʻakai kai - 1 pinch

No ka refueling:

  • ʻO ke aʻa liʻiliʻi liʻiliʻi - 1 pc.
  • ʻO yogurt momona - 3 tbsp. l.
  • ʻO kaʻaila Olive Virgin Extra - 2 tbsp l.
  • Mīkini hoʻowalewale - 1 tsp
  • Turmeric - 1 pinch

Hana kuke:

  • E hoʻolapalapa i nā pīpī e like me nā kuhikuhi ma ka pūʻolo.
  • Kaomi i ka 2-3 tbsp o ka hapalua lime. puna o ka wai momona.
  • Wehe i ka cauliflower i loko o nā inflorescence liʻiliʻi a, ma hope o ka ʻoki ʻana i nā koʻokoʻo kōkō, hoʻokomo i loko o kahi pola hohonu.
  • E hoʻomoʻi i ka paʻi curry a me kahi ʻāpana o ka turmeric, e hoʻoliʻiliʻi me ka wai lime a me ka aila ʻoliva a kāwili
  • E kau i ke kāpeti i hoʻowali ʻia i ka pepa bakena liʻiliʻi a hoʻomoʻa ma lalo o ka pā i hoʻomoʻa mua ʻia no 5 mau minuke.
  • Māihi i ka palaoa, ʻokiʻoki i mau apo lahilahi, hoʻokomo i loko o kahi pola hohonu, kāpīpī me ka vīnega, a hoʻokuʻu iā mar mar.
  • E ʻokiʻoki i ka kōmato i loko o nā ʻeke liʻiliʻi.
  • E hoʻolapalapa i kaʻuala me ka peeling a ʻokiʻoki i 4 mau ʻāpana.
  • E hoʻomoʻi i ka ʻōmato, nā pīpī, nāʻuala, ka ʻai i hoʻomoʻa ʻia i nā ʻaka aniani a kāwili i nā mea āpau.
  • Peel a welu pono i ke aʻa aʻa.
  • E hoʻomākaukau i ka ʻaukā: hui i ka yogurt me ka palaoa kāwili ʻia a me ka mea ʻono tamarind, e hoʻomoʻi i ka turmeric, e ninini i ka aila ʻoliva Extra Virgin a kāwili i nā mea āpau.
  • E ninini i ka ʻaʻai salakeke, ka paʻakai, a kāwili.
  • Eʻokiʻoki maikaʻi i ka cilantro, e hoʻohui i ka salakeke a kāwili hou.

ʻO ka hua moa hua moa me nā moa a me nā ʻalani

ʻO nā'ōpena

Ka manawa kuke: ʻoi aku ma mua o 3 mau hola

nā mea hoʻohui:

  • Eggplant - 300 g
  • Kāloti pēpē - 10-12 pcs.
  • Chickpeas - 100 g
  • Apricots maloʻo - 6-8 mau ʻāpana
  • Fennel - 1 tuber
  • Quinoa - 200 g
  • ʻO Coriander - 1/2 tsp
  • ʻO ka paʻakai ka paʻakai
  • Zira - 1/2 tsp
  • ʻAlani (zest mai ka hapalua a me ka wai mai nā mea āpau)

Hana kuke:

  • Hoʻopulu i nā moa i 6-8 mau hola.
  • Māihi i ka eggplant, ʻokiʻoki iā ia i 3 cubes cubes.
  • E ʻoki i ka fennel i loko o nā ʻāpana, e hemo i ka zest mai ka 1/2 o ka ʻalani a lawe i ka wai momona.
  • E hoʻokomo i nā mea kanu āpau, zest, a me nā pīpī i loko o ka ipu hao a i ʻole pālua, e ninini i ka wai ʻalani, uhi a ʻū no 30 mau minuke.
  • A laila hoʻohui i nā mea ʻala, hoʻomehana mua iā lākou i loko o ka pā maloʻo maloʻo.
  • Ma hope o ka hoʻohui ʻana i nā mea ʻala, kalima no 5-10 mau minuke ʻē aʻe. A laila mālama i ke kīʻaha no 10 mau minuke me ka uhi o ka uhi. Inā loaʻa iā ʻoe ka tagine, a laila maikaʻi ke kuke i loko ona a i ka umu, e like me ka poʻe o Morocco.

ʻO kekahi mau mea ʻono moa hou aʻe āu e ʻike ai i kēia hōʻike wikiō ma lalo nei:

Nā ʻAla Pantry: Chickpeas | Nā kumu me Babish

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