Cov txiaj ntsig thiab cov yam ntxwv ntawm kev ua chickpeas

2024 Tus sau: Arianna Cook | [email protected]. Kawg hloov kho: 2023-12-17 14:39

Chickpea yog cov khoom lag luam uas muaj ntau yam ntawm cov vitamins thiab minerals. Nws yog siv los kho thiab tiv thaiv kab mob ntau yam, hauv cosmetology. Thiab vim nws cov yam ntxwv tshwj xeeb saj, chickpeas yog nrov heev hauv cov tais diav sab hnub tuaj. Cov ntsiab lus:

1. Cov yam ntxwv thiab cov khoom ntawm chickpeas

   • Muaj pes tsawg leeg thiab cov ntsiab lus calorie
   • Nyiaj pab
   • Chickpea hmoov
   • Sprouted chickpea
   • Ua mob

2. Nta ntawm ua noj chickpeas

   • Xaiv thiab cia
   • Yuav ua li cas ua noj chickpeas
   • Chickpea thiab lws suav zaub xam lav
   • Chickpea paj
   • Chickpeas nrog nqaij nyuj stew
   • Chickpea khoom qab zib

3. Neeg tsis noj nqaij Chickpea Lauj Kaub

   • Kua zaub-puree
   • Carrot thiab chickpea cutlets
   • Chickpea hummus
   • Yuav ua li cas ua noj chickpeas hauv multicooker
   • Rice nrog chickpeas
   • Stuffed peppers nrog chickpeas

Ib qho tseem ceeb tshaj plaws ntawm cov qoob loo cog qoob loo yog chickpea. Nws kuj tseem hu ua menyuam yaj lossis chickpea. Hauv Lavxias cov zaub mov, cov khoom no tseem tsis tau muaj ntau, tab sis nyob rau sab hnub tuaj nws tau loj hlob rau ntau pua xyoo. Chickpea yog tsob ntoo tshwj xeeb uas tsis yog siv rau ua noj nkaus xwb, tab sis kuj yog rau lub hom phiaj siv tshuaj.

Cov yam ntxwv thiab cov khoom ntawm chickpeas

Cov khoom no muaj ntau cov txiaj ntsig vitamins thiab minerals. Vim li no, nws tau pom zoo kom suav nrog hauv cov khoom noj rau cov neeg ntawm txhua lub hnub nyoog. Nws yog tsim los ntawm ob qho tib si soluble thiab insoluble fiber. Cov qub muaj peev xwm tsim cov kua zoo li cov kua hauv lub plab thiab cov hnyuv, uas suav nrog cov khoom pov tseg, kua tsib thiab cov roj cholesterol, tshem tawm cov co toxins thiab co toxins los ntawm lub cev. Raws li rau cov ntsiab lus insoluble, lawv tshem tawm cem quav.

Muaj pes tsawg leeg thiab cov ntsiab lus calorie ntawm chickpea

Chickpeas muaj ntau dua 80 cov khoom noj muaj txiaj ntsig thiab zaub fiber ntau, yog li nws raug nquahu kom suav nrog nws hauv zaub mov noj.

Tus nqi noj haus ntawm tsob ntoo nyoos ib 100 grams yog 309-320 kcal (nyob ntawm ntau yam), thiab ntawm cov ntoo cog-120-140 kcal, ntawm qhov uas:

• Cov protein - 82 kcal (20, 1 g);
• Rog - 40 kcal (4,3 g);
• Cov carbohydrates - 188 kcal (46, 15 g);
• Fatty acids uas tsis muaj saturated - 3 g;
• Cov roj uas muaj roj ntau - 0.65 g;
• Mono- thiab disaccharides - 3 g;
• Dej - 14 g;
• Hmoov nplej - 43, 3 g;
• Kev noj haus fiber ntau - 10 g;
• Yog ' - 3 g.

Ntxiv rau, cov khoom muaj ntau cov vitamins:

• A (RE) - 15 μg;
• B1 (thiamine) - 0.08 mcg;
• Beta -carotene - 0.09 mcg;
• PP (niacin sib npaug) - 3, 3366 mg.

Chickpeas muaj cov khoom sib txawv ntawm ntau yam macro- thiab microelements:

• Cov poov tshuaj - 968 mg;
• Phosphorus - 444 mg;
• Leej faj - 198 mg;
• Calcium - 193 mg;
• Magnesium - 126 mg;
• Silicon - 92 mg;
• Sodium - 72 mg;
• Tshuaj - 50 mg;
• Zinc - 2.86 mg;
• Hlau - 2.6 mg;
• Manganese - 2.14 mg;
• Tooj liab - 660 mcg;
• Boron - 540 mcg;
• Titanium - 228 mcg;
• Npib tsib xee - 206.4 mcg;
• Molybdenum - 60.2 mcg;
• Selenium - 28.5 mcg;
• Cobalt - 9.5 mcg;
• Iodine - 3.4 mcg;

Vim kev kho cua sov, cov tshuaj muaj pes tsawg leeg tuaj yeem hloov pauv yam tsis tseem ceeb.

Cov txiaj ntsig ntawm chickpeas rau lub cev

Chickpeas noj qab nyob zoo heev. Nws pab ntxuav lub cev thiab feem ntau ntxiv dag zog rau lub cev.

Cov khoom kho kuj muaj xws li:

1. Tiv thaiv kev rog;
2. Txo cov qib roj cholesterol;
3. Kev tiv thaiv ntawm cataracts;
4. Nce hemoglobin;
5. Ntxiv dag zog rau cov hlab plawv;
6. Tiv thaiv teeb meem kev kho hniav;
7. Calming arrhythmia;
8. Normalization ntawm tus po, hnyuv thiab daim siab;
9. Txhim kho lub hlwb ua haujlwm;
10. Kev kho mob ntshav tsis txaus;
11. Dissolving thiab tshem cov xuab zeb thiab pob zeb los ntawm ob lub raum;
12. Txo cov ntshav qab zib ntau ntau.

Cov khoom no feem ntau siv los ntawm cov neeg tsis noj nqaij vim tias nws muaj cov protein thiab lysine, cov amino acid uas pab tsim cov leeg nqaij, kho cov cell thiab cov nqaij, thiab tsim cov enzymes. Chickpeas pre-soaked hauv dej kuj suav nrog hauv cov zaub mov ntawm cov khoom noj nyoos.

Cov khoom muaj txiaj ntsig ntawm cov hmoov txhuv nplej siab

Chickpea hmoov gruel tau siv nyob rau sab hnub tuaj los ua tshuaj pleev tshwj xeeb. Cov tshuaj no zoo heev rau qhov kub hnyiab, ua rau khaus thiab ntau yam kab mob ntawm daim tawv nqaij.

Chickpea hmoov kuj tseem siv hauv tshuaj pleev ib ce. Nws ua rau daim tawv nqaij muag muag, muag muag thiab ruaj khov. Ntxuav nrog cov tshuaj pleev raws li nws tso cai rau koj kom tshem ntawm blackheads. Qhov ncauj qhov ncauj nrog cov hmoov taum pauv tau npaj nrog ntxiv qe dawb, noob hnav lossis txiv roj roj.

Cov khoom no tseem tau pom zoo rau cov neeg uas tsis muaj lactose vim nws tsis muaj gluten.

Cov txiaj ntsig ntawm sprouted chickpeas

Cov noob cog muaj cov vitamins ntau, nrog rau cysteine thiab methionine. Noj lawv hauv cov zaub mov tswj hwm thiab rov ua lub luag haujlwm tseem ceeb ntawm cov txheej txheem sab hauv tseem ceeb, ntxiv dag zog rau kev tiv thaiv kab mob thiab txhim kho cov metabolism. Sprouted chickpeas muaj calories tsawg thiab muaj txiaj ntsig zoo noj haus. Koj yuav tsum tau germinate nws hauv qhov kev txiav txim no:

• Peb ntxuav cov taum, ntxuav lawv ntawm cov khib nyiab.
• Muab tso rau hauv ib lub taub ntim thiab sau nrog dej ntawm chav sov. Nws qhov ntim yuav tsum yog ntau zaus ntau dua li cov noob taum.
• Peb npog nrog lub hau, tawm qhov sib txawv me me rau huab cua nkag mus. Peb muab lub thawv tso kom deb ntawm tshav ntuj hauv chav tsev nrog qhov kub ntawm + 20-22 degrees.
• Tom qab 4 teev, yaug cov taum (lawv yuav swell los ntawm lub sijhawm no) thiab sau nrog dej huv kom txog thaum cov taum pauv tau npog tag.
• Tom qab lwm 8 teev, yaug cov noob taum zaum thib ob, tso qee cov dej hauv lub khob. Npog nrog cov ntaub ntub dej thiab tawm mus rau cov noob, ib ntus yaug lawv kom tiv thaiv kom qhuav tawm. Thaum cov taum dub tshwm, muab pov tseg.
• Peb khaws cov noob taum pauv hauv lub tub yees nrog lub hau ntim lub hau.

Tsis txhob nchuav cov dej los ntawm soaking. Nws raug qhia kom ntxuav nws lub ntsej muag kom kho pob txuv. Koj tuaj yeem yaug koj cov hniav yog tias koj cov pos hniav los ntshav. Ib qho ntxiv, cov dej no zoo heev rau cov plaub hau poob. Nws yog siv los ua plaub hau yaug.

Chickpea ua mob rau lub cev

Cov khoom no yuav tsum suav nrog hauv kev noj haus nrog ceev faj heev. Zoo li txhua yam legumes, nws nce roj ntau hauv cov hnyuv. Qhov no feem ntau tshwm sim ntawm thawj theem ntawm kev siv. Kev tso pa tawm tau zoo tshaj plaws tau yooj yim los ntawm kev haus cov decoctions los ntawm dill lossis fennel noob. Ua ntej so cov noob taum hauv dej txias rau 12 teev thiab ntxiv cov marjoram thiab cov noob caraway rau cov zaub mov yuav txo qhov kev phom sij no.

Nws tsis xav tau ib txhij noj chickpeas nrog txiv hmab txiv ntoo uas muaj pectin, txhawm rau tiv thaiv kev tsis xis nyob hauv txoj hnyuv. Ib qho ntxiv, nws tsis pom zoo kom muab cov taum pauv thiab zaub qhwv ntawm txhua yam hauv kev noj haus.

Kev haus chickpeas nrog dej ntau tuaj yeem ua rau mob plab. Koj yuav tsum tsis txhob siv nws rau tus kheej tsis kam ua. Lub ntsiab contraindications suav nrog:

• Thrombophlebitis;
• Cov kab mob zais zis;
• Cystitis;
• Gout;
• Cov kab mob hauv lub plab zom mov.

Nta ntawm ua noj chickpeas

Cov khoom no yog nrov heev hauv cov tais diav sab hnub tuaj. Nws yog siv ob qho tib si nyoos thiab kaus poom. Nws tuaj yeem tsis tsuas yog kib, tab sis kuj kib. Thawj thiab thib ob chav kawm, zaub nyoos, kua ntses, khoom noj txom ncauj thiab txawm tias khoom qab zib tau npaj los ntawm nws. Cov qhob cij hauv tsev yog ua los ntawm cov hmoov nplej. Maj mam, cov khoom no suav nrog hauv kev noj haus ntawm cov neeg nyob hauv European lub tebchaws. Chickpeas mus zoo nrog mov, uas yog vim li cas lawv feem ntau ntxiv rau pilaf. Ib qho ntxiv, muaj ntau lwm cov zaub mov qub nrog nqaij thiab zaub.

Xaiv thiab khaws cia cov noob taum

Txhua lub pea yuav tsum yog lub teeb, du, qhuav thiab tsis ntsws. Nws yuav tsum tsis txhob muaj qhov tsaus ntuj thiab cov khoom puas.

Cov taum yuav tsum yog kwv yees li qhov loj me thiab tsis muaj ntxhiab tsw. Cov nroj tsuag no tsis yog hu ua "yaj" peas vim tias muaj ntxhiab tsw ntawm yaj.

Yog tias cov chickpeas tau khaws cia tsis raug, tom qab ntawd cov taum pib pib npog nrog cov paj dawb. Qhov no yog ib qho cim ntawm cov khoom puas uas yuav tsum tsis txhob siv.

Txhawm rau kom cov noob taum khaws lawv cov tsos thiab cov khoom muaj txiaj ntsig rau lub sijhawm ntev, lawv yuav tsum tau muab tso rau hauv lub thawv kaw nruj nreem lossis hnab linen. Chickpea muaj peev xwm nqus tau ntxhiab, thiab yog li ntawd nws zoo dua los khaws nws hauv chav cua.

Yuav ua li cas ua noj chickpeas kom raug

Ua ntej kho cua sov, nws raug nquahu kom tsau cov noob taum hauv dej ntawm chav sov li ntawm 12 teev. Qhov feem ntawm cov taum thiab dej yuav tsum yog 1 txog 4. Tsis muaj qhov xwm txheej sau nws nrog dej kub, qhov no tsuas yog ntxiv kev ruaj khov rau cov taum.

Ua noj cov taum hauv cov kab hauv qab no:

1. Tom qab so, yaug cov taum thiab sau lawv nrog dej txias.
2. Nqa mus rau ib lub rhaub, tsis tu ncua tshem cov npuas dej.
3. Ntuav thawj cov rog thiab sau cov chickpeas nrog dej kub.
4. Tawm mus ua noj kom txog thaum siav tag. Qhov no feem ntau siv sijhawm li ib mus rau ob teev.

Tom qab npau npau, koj tuaj yeem tso cov chickpeas rau hauv lub colander thiab siv lawv los npaj ntau yam tais diav.

Daim ntawv qhia Chickpea thiab lws suav zaub xam lav

Cov zaub mov no siv sijhawm li 15 feeb los ua noj. Txhawm rau npaj nws, koj yuav xav tau: cov noob taum siav - 200 grams, txiv lws suav - 3 pcs., Qe - 2 pcs., Dos - 1 pc.

Ua noj hauv qhov kev txiav txim no:

1. Txiav cov txiv lws suav rau hauv qhov me me thiab sib tov nrog cov taum pauv.
2. Chop dos thiab ntxiv rau qhov sib tov.
3. Boil qe, txiav thiab ntxiv rau cov khoom seem.
4. Sib tov cov txiv roj roj, kua txiv hmab txiv ntoo thiab kua ntsev sib cais. Caij zaub xam lav.

Yog tias xav tau, koj tuaj yeem ntxiv cov zaub ntsuab rau lub tais uas koj nyiam.

Chickpea paj

Cov zaub mov no tau nthuav dav hauv Arab thiab cov neeg Yudais cov zaub mov. Txhawm rau npaj nws, koj yuav tsum tau noj: chickpeas - 400 grams, kua txiv qaub, tshuaj ntsuab, txuj lom, qej - kom saj.

Peb ua raws li cov lus qhia no:

• Tsau cov noob taum rau 12 teev, tom qab ntawd ntws cov dej thiab sau nrog dej huv.
• Ua noj rau 2 teev, tas li tshem cov npuas dej.
• Sprinkle cov taum tiav nrog kua txiv qaub thiab ntsev kom saj.
• Qej qej, sib tov nrog cov txuj lom thiab ntxiv rau lwm cov khoom xyaw.
• Sib tov txhua yam thiab zom hauv cov khoom noj.
• Nyob rau hauv ib tug blender, tuav cov noob hnav thiab butter. Ntxiv qhov muab tshuaj txhuam tso rau hauv lub pate thiab ntaus dua kom txog rau thaum sib tov sib xyaw tau txais. Noob muab tshuaj txhuam tuaj yeem hloov pauv nrog kev sib xyaw ntawm cov txiv ntseej thiab txiv ntseej roj yog tias tsim nyog.

Chickpeas nrog nqaij nyuj stew

Txhawm rau npaj cov zaub mov, koj yuav xav tau: taum pauv taum - 400 grams, nqaij nyuj - 400 grams, txiv lws suav nruab nrab - 3 pcs., Liab dos - 1 pc., Liab Bulgarian kua txob liab - 1 pc., Basil thiab lwm yam zaub ntsuab kom saj.

Ua noj ua ke hauv cov kab hauv qab no:

1. Txiav cov kua txob, dos thiab txiv lws suav rau hauv ib daim hlab.
2. Simmer nyob rau hauv ib lub lauj kaub nrog zaub zaub.
3. Txiav cov nqaij nyuj ib yam thiab ntxiv rau cov zaub.
4. Peb nqa cov nqaij mus npaj thiab xa cov nqaij qaib kib rau tag nrho cov khoom xyaw.
5. Simmer rau lwm 6-7 feeb kom txog thaum cov taum pauv sov.

Cov zaub mov tau sov thiab garnished nrog tshuaj ntsuab.

Chickpea khoom qab zib

Txhawm rau npaj cov khoom qab zib no, koj yuav tsum tau noj cov khoom xyaw hauv qab no: cov noob taum siav - 100 grams, qhob noom xim kasfes - 10 grams, noob hnav noob hnav - 4 tbsp. l., zaub roj - 1 tsp., zib ntab - 2 tbsp. l., cinnamon, vanilla qab zib - mus saj.

Ua noj hauv qhov kev txiav txim no:

• Grind lub chickpeas nrog ib tug blender rau hauv ib tug zoo li zoo li sib xws.
• Ua noob hnav hmoov los ntawm cov nplej.
• Ntxiv cov noob hnav roj thiab dej rau hmoov. Peb yuav tsum muaj cov tshuaj tahini qhuav.
• Ncuav zib ntab thiab pinch ntsev rau hauv lub puree.
• Sib tov nrog tahina, ntxiv vanilla qab zib, cinnamon thiab lwm yam txuj lom kom saj.
• Dov cov pob me me ntawm cov txiv ntseej los ntawm qhov sib tov thiab tso cov tshuaj txhuam hniav hauv lawv.
• Peb xa nws mus rau lub tub yees rau 45-50 feeb.
• Peb sov cov qhob noom xim kasfes hauv dej da dej thiab cia nws txias me ntsis.
• Dip txhua lub pob hauv chocolate thiab kis rau ntawm parchment.

Cov chickpea sib tov yog txias heev, yog li cov qhob noom xim kasfes yuav khov sai, thiab koj yuav tuaj yeem saj cov khoom qab zib thawj zaug hauv 5-10 feeb.

Neeg tsis noj nqaij Chickpea Lauj Kaub

Cov khoom no muaj cov protein thiab cov amino acids tsim nyog rau lub cev, yog li nws feem ntau suav nrog hauv cov zaub mov tsis noj nqaij. Ntxiv mus, nws yog cov khoom noj muaj txiaj ntsig zoo thiab muaj qhov tshwj xeeb saj qub.

Chickpea Vegetarian Puree Soup

Txhawm rau npaj cov zaub mov no, koj yuav xav tau: taum paj - 300 grams, dej - 2.5 litres, carrots - 1 pc., Dos - 1 pc., Celery paus - 50 grams, noob hnav muab tshuaj (tahini) - kom saj.

Ua noj hauv qhov kev txiav txim no:

1. Txiav zaub rau hauv nruab nrab qhov nruab nrab.
2. Peb muab lawv tso rau hauv saucepan thiab coj mus rau ib tug boil.
3. Ntxiv cov taum chickpeas rau lwm cov khoom xyaw.
4. Zuaj txhua yam nrog rab rab kom huv si sib xws.

Ua ntej ua haujlwm, koj tuaj yeem ntxiv tahini thiab tshuaj ntsuab lossis cov khoom siv mis xws li ntau hom cheese rau hauv kua zaub.

Carrot thiab chickpea cutlets

Txhawm rau npaj cov zaub mov no koj yuav xav tau: chickpeas nyoos - 100 grams, carrots nruab nrab - 1 pc., Qej - 1 clove, ntsev thiab kua txob dub kom saj.

Ua noj ua ke hauv cov kab hauv qab no:

• Tsau cov chickpeas hauv dej thiab ntswj lawv hauv cov nqaij grinder.
• Txiav cov dos thiab qej rau hauv me me.
• Peb grate lub carrots.
• Peb sib tov tag nrho cov khoom xyaw thiab ua cov cutlets me me.
• Fry lawv hauv txhua cov zaub roj.

Cov tais no tuaj yeem tau txais kev pab nrog ntau yam tais diav, tab sis nws tsis pom zoo kom muab nws nrog zaub qhwv.

Chickpea hummus

Txhawm rau npaj cov zaub mov Arabic no nrov, peb xav tau cov noob taum, txhua cov zaub roj, tshuaj ntsuab thiab txuj lom kom saj.

Peb ua noj li no:

1. Boil pre-soaked chickpeas.
2. Yeej nrog rab rab kom txog thaum tus.
3. Ntxiv txiv roj roj, tshuaj ntsuab thiab txuj lom.
4. Koj tuaj yeem ua zaub mov qab nrog tortillas lossis qhob cij tshiab.

Yuav ua li cas ua noj chickpeas hauv multicooker

Txhawm rau npaj cov tais diav qub hauv multicooker, taum pauv tau npaj ua ntej rau 12 teev. Tom qab ntawd, nws tau ntxuav nrog dej ntws. Qee tus neeg tseb cov noob taum rau 4 teev, thov tias qhov no ua rau lawv tsis tawv. Koj tseem tuaj yeem tsis tsau cov khoom txhua lub sijhawm, tab sis ua noj nws rau 1.5 teev, ntxiv dej ib ntus.

Rice nrog chickpeas

Txhawm rau npaj cov zaub mov no koj xav tau: chickpeas - 200 grams, mov xim av - 400 grams, zaub zaub - 300 grams, noob hnav roj - 1 tbsp. diav, qhiav paus, turmeric, cardamom, noob hnav, cumin - kom saj.

Ua noj hauv qhov kev txiav txim no:

• Soak mov thiab chickpeas.
• Boil lawv kom txog thaum ib nrab siav hauv lub lauj kaub qeeb.
• Peb kis cov nplej los ntawm lub khob.
• Fry zaub nrog cov txuj lom hauv qhov tsim nyog.
• Peb xa ib qho sib tov ntawm chickpeas thiab mov rau lub tais.
• Hauv hom stewing, ua noj rau lwm 35-40 feeb kom txog thaum ua tiav.

Cov zaub mov tau txais kub thiab garnished nrog tshuaj ntsuab.

Stuffed tswb kua txob nrog chickpeas

Rau kev ua noj koj yuav xav tau: tswb kua txob loj - 5 pcs., Qhuav chickpeas - 200 grams, broccoli - 200 grams, nruab nrab carrots - 1 pc., Dos loj - 1 pc., Noob hnav roj - kom saj.

Ua noj ua ke hauv cov kab hauv qab no:

1. Peb ntxuav cov noob los ntawm kua txob, txiav tawm sab saum toj.
2. Ua noj carrots thiab zaub paj hauv lub qeeb cooker, chop thiab tuav hauv cov qos yaj ywm.
3. Ntxiv cov taum chickpeas rau qhov sib xyaw ua ke.
4. Peb sau cov kua txob nrog cov zaub no thiab ua noj hauv qeeb cooker txog li ib nrab teev.

Rau lub tais, koj tuaj yeem npaj cov ntses raws li cov noob hnav roj lossis qab zib qaub qab zib. Yuav ua li cas ua noj chickpeas - saib video:

Chickpeas yog cov khoom muaj txiaj ntsig uas tuaj yeem siv los ua ntau yam zaub mov noj txhua hnub thiab noj hmo. Nws cov khoom siv tshwj xeeb thiab saj tsis yog txhua qhov laj thawj vim li cas nws thiaj tsim nyog qhia nws rau hauv kev noj haus. Yog tias koj siv chickpeas kom raug, koj tuaj yeem ntxiv lub cev nrog ntau cov vitamins thiab minerals.