Garin Chickpea: Sirrin Sinadarin Don Lafiya da Abincin Abinci

About the Author: Joost Nusselder, marubucin littafin girke-girken abinci mai mahimmanci na Jafananci Updated Yuni 20, 2022

Gram gari, kuma aka sani da kaza garin wake, garin chickpea, ko besan, fulawa ne da aka yi da kajin kajin. Ana amfani da shi a cikin ƙasashe da yawa, babban sinadari ne a cikin abinci na Indiya, Pakistan, Nepali da Bangladeshi.

Yana da yawa a cikin furotin da fiber, kuma ya ƙunshi bitamin da ma'adanai masu amfani ga lafiyar ku. Bari mu dubi duk abin da kuke buƙatar sani game da wannan sinadari mai ɗorewa.

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Garin Chickpea: Babban Jagora

Garin kaji, wanda aka fi sani da gram flour ko besan, nau’in fulawa ne da ake yin shi daga kajin kajin. Yana da mahimmanci a cikin kayan abinci na Indiya na gargajiya, Gabas ta Tsakiya, da Rum kuma ana amfani da shi sosai a cikin jita-jita iri-iri.

Adana da Amfani da Garin Chickpea

Ya kamata a adana garin kaji a wuri mai sanyi, busasshiyar wuri a cikin akwati marar iska. Ana iya adana shi har zuwa watanni shida idan an kiyaye shi a cikin mafi kyawun yanayi.

Lokacin amfani da garin chickpea, yana da mahimmanci a lura cewa yana sha ruwa fiye da gari na yau da kullun, don haka adadin ruwa a cikin girke-girke na iya buƙatar daidaitawa. Bugu da ƙari, garin kaji yana da ɗanɗano mai ƙarfi, don haka yana da kyau a fara da ɗan ƙaramin adadin kuma kuyi aikin ku.

Samar da Samfuran Garin Chickpea

Ana samar da garin kaji ta hanyar niƙa busasshiyar kajin a cikin tataccen gari. Wasu shahararrun nau'ikan gari na chickpea sun haɗa da Bob's Red Mill, King Arthur Flour, da Kayayyakin Anthony.

Lokacin zabar nau'in fulawar kaji, yana da mahimmanci a karanta lakabin don tabbatar da cewa fulawar chickpea ce mai tsafta kuma baya ƙunshe da wani ƙari ko abubuwan kiyayewa.

Mu Samu Garin Kaza a Kitchen ku

Garin chickpea abu ne mai sauƙi kuma mai sauƙin amfani wanda zai iya ƙara murɗa lafiya ga girke-girke da kuka fi so. Ko kuna neman madadin alkama mara amfani ga alkama ko kuma kawai kuna son gwada sabon abu, garin chickpea babban zaɓi ne don ƙarawa a cikin kayan abinci.

Dandano Na Nutty Da Juyawa Na Garin Chickpea

Ana iya amfani da garin chickpea a cikin jita-jita iri-iri, duka mai daɗi da daɗi. Ga wasu hanyoyin da garin kaji ke ɗanɗana a cikin jita-jita daban-daban:

• A cikin manyan jita-jita: garin chickpea yana ba da ɗanɗano mai daɗi da daɗi ga manyan jita-jita, yana mai da shi kyakkyawan madadin nama. Ana amfani da ita a cikin abincin Indiya don yin dal, miyan lentil mai kauri, da kuma a Gabas ta Tsakiya don yin falafel, soyayyen kaji mai zurfi.
• A cikin jita-jita masu daɗi: Za a iya amfani da garin chickpea don yin jita-jita masu daɗi iri-iri, waɗanda suka haɗa da pancakes, crepes, da waina. Yana da ɗanɗano mai ɗanɗano mai daɗi wanda zai iya taimakawa wajen sarrafa matakan sukari da kuma hana spikes na sukari.
• A cikin sassauƙan jita-jita: Za a iya amfani da garin chickpea a madadin garin alkama a yawancin girke-girke, gami da burodi, kullu na pizza, da taliya. Yana da irin wannan rubutun zuwa gari na alkama kuma ana iya amfani dashi a cikin rabo na 1: 1 a yawancin girke-girke.

Menene darajar sinadiran fulawar chickpea?

Garin chickpea shine kyakkyawan tushen furotin, carbohydrates, da fiber. Ya ƙunshi nau'o'in bitamin da ma'adanai waɗanda zasu iya taimakawa wajen inganta lafiyar gaba ɗaya. Anan ga wasu darajar sinadirai na garin kaji:

• Kofi ɗaya na garin chickpea ya ƙunshi adadin kuzari 356, furotin gram 20, gram 53 na carbohydrates, da gram 10 na fiber.
• Garin chickpea yana da yawa a cikin folate, iron, da magnesium, waɗanda ke da mahimmanci ga lafiyar zuciya.
• Har ila yau, yana da wadata a cikin mahadi waɗanda zasu iya taimakawa wajen rage matakan cholesterol da kuma inganta matakan sukari na jini.

Yaya za a yi amfani da garin kaji a kicin?

Ana iya samun garin chickpea a yawancin shagunan abinci na kiwon lafiya kuma yana da sauƙin yin a gida ta hanyar niƙa busasshen kajin a cikin gari mai kyau. Ga wasu hanyoyin da ake amfani da garin chickpea a kicin:

• A matsayin mai kauri: Za a iya amfani da garin chickpea azaman mai kauri a cikin miya, stews, da gravies. Kawai a kwaba garin kajin da ruwa tare don haifar da slurry, sannan a zuba a cikin tasa.
• A matsayin abin rufewa: Za a iya amfani da garin chickpea azaman sutura don abinci mai soyayyen, kamar kaza ko kifi. Yana ba da ƙwaƙƙwaran rubutu da ɗanɗano na ƙusa.
• A matsayin mai ɗaure: Za a iya amfani da garin kaji azaman mai ɗaure a cikin burgers, nama, da nama. Yana taimakawa wajen riƙe abubuwan haɗin gwiwa tare da samar da dandano mai daɗi.
• A matsayin haɓakar sinadirai: Ana iya ƙara garin kaji a cikin santsi, oatmeal, da kayan gasa don samar da haɓakar abinci mai gina jiki. Yana da kyakkyawan tushen furotin, fiber, da sauran abubuwan gina jiki.

Bincika Daban-daban Na Garin Kaza

Garin kaji, wanda kuma aka sani da garin gram, yana samuwa a cikin manyan nau'ikan iri biyu: Kabuli da Desi. Kabuli chickpeas sun fi girma kuma sun fi sauƙi a launi, yayin da Desi chickpeas sun fi karami kuma sun fi duhu. Bambanci a launi shine saboda yawan abun ciki na tannin a cikin Desi chickpeas.

Zabar Garin Chickpea Dama

Lokacin siyan garin kaji, zaku iya zaɓar tsakanin gwangwani, busasshen gari, ko dafaffen gari. Idan kun zaɓi busasshen kajin, za ku iya niƙa su a cikin injin sarrafa abinci ko injin kofi don yin fulawa na ku. Gurasar chickpea da aka shirya shine manufa don dafa abinci mai sauri da sauƙi.

Ƙara fulawar Chickpea zuwa jita-jita

Garin chickpea wani sinadari ne wanda ke cika nau'ikan jita-jita. Ga wasu hanyoyi don ƙara shi a cikin abincinku:

• Yi amfani da shi azaman ƙananan kalori kuma mafi girman furotin madadin ga garin alkama a cikin yin burodi.
• Ƙara shi a cikin jita-jita masu cin ganyayyaki don haɓaka furotin.
• Yi amfani da shi don kauri da miya da miya.
• Yi kunsa da kayan ciye-ciye tare da garin chickpea.
• Ƙara shi zuwa brownies da kukis don ɗanɗano mai laushi.

Iri-iri-iri na fulawa na kaji da aka sani da ƙanana

Baya ga nau'in Kabuli da Desi na gama gari, akwai sauran nau'ikan fulawar kaji waɗanda zaku iya ci karo da su:

• Garin kaji: An yi shi da gasasshen kajin, wannan gari yana da ɗanɗanon nama mai daɗi.
• Garin Besan: Wannan gari ne na kaji da ake amfani da shi a cikin abincin Indiya.
• Garin wake na Garbanzo: Wannan wani suna ne na garin kaji kuma ana amfani da shi a abinci na Bahar Rum.
• Rougher fulawa: Ana yin wannan nau'in fulawa daga kajin da ba a niƙa da kyau kamar fulawar kajin na yau da kullun.

Jita-jita masu dacewa don nau'ikan fulawar kaji daban-daban

Kowane nau'in gari na chickpea yana da nasa dandano na musamman da rubutu, wanda ya sa ya dace da jita-jita daban-daban:

• Garin kaji yana da kyau don yin burodi da sauran kayan da aka gasa.
• Desi kajin gari ya dace don yin jita-jita na Indiya na gargajiya kamar pakoras da chilla.
• Garin kajin kaji yana cika gasasshen kayan lambu da jita-jita na nama.
• An fi amfani da garin Besan a cikin kayan zaki da kayan abinci na Indiya.
• Garin wake na Garbanzo yana da kyau don yin falafel da hummus.

Yada Soyayyar Garin Kaza

Garin chickpea abinci ne mai lafiya kuma mai daɗi wanda za'a iya amfani dashi ta hanyoyi daban-daban. Ko kai mai cin ganyayyaki ne mai neman haɓakar furotin ko kuma neman ƙara wasu iri a cikin abincinka, fulawar chickpea tabbas ya cancanci gwadawa. Tare da ƙananan abun ciki na caloric da mafi girma abun ciki na gina jiki, yana da babban madadin ga garin alkama na gargajiya. Don haka ci gaba da gwada shi a girke-girke na gaba!

Samun Ƙirƙiri a cikin Kitchen: Yadda ake Haɗa Garin Chickpea a cikin Abincinku

Garin kaji, wanda kuma aka sani da garin garbanzo, garin cici, fulawar gram, ko besan, wani sinadari ne wanda aka yi amfani da shi a cikin abincin Indiya da Gabas shekaru aru-aru. Shahararriyar fulawar alkama ce wacce ba ta da alkama kuma tana da ɗanɗano mai ban sha'awa. A cikin wannan jagorar, za mu bincika hanyoyi da yawa da za ku iya amfani da garin chickpea a dafa abinci.

Amfani da Garin Chickpea azaman Wakilin Daure

Garin chickpea babban wakili ne mai ɗauri kuma ana iya amfani dashi don yin fritters mai daɗi ko kuma azaman mai kauri don miya. Ga wasu shawarwari:

• A hada garin kaji da ruwa don yin batter don fritters veggie.
• Yi amfani da garin chickpea don kauri da miya da miya. Kawai sai a hada garin da ruwa a yi manna sai a zuba a cikin miya ko miya.

Amfani da garin Chickpea a cikin Kayan Gasa

Hakanan za'a iya amfani da garin chickpea a cikin kayan da aka gasa kamar ɓawon burodi na pizza, gurasa mai laushi, da kukis. Ga wasu shawarwari:

• A hada garin chickpea tare da sauran fulawa don yin ɓawon burodin pizza marasa alkama ko gurasa.
• Yi amfani da garin chickpea a madadin garin alkama a cikin kukis. Ka tuna kawai cewa kukis ɗin da aka samu na iya zama ɗan ƙaramin ƙarfi fiye da waɗanda aka yi da garin alkama.

Me yasa Garin Chickpea Madadin Lafiya

Idan ya zo ga zabar gari don girke-girke, akwai nau'o'in nau'i daban-daban da za ku yi la'akari. Anan ga yadda fulawar chickpea ke kwatanta da wasu shahararrun zaɓuɓɓuka:

• Garin chickpea ya ƙunshi ƙarin furotin da fiber idan aka kwatanta da farin gari ko garin shinkafa.
• Yana da ƙasa a cikin carbohydrates idan aka kwatanta da garin alkama.
• Yana da babban zaɓi ga waɗanda ke neman zaɓi na kyauta ko hatsi.

Yadda Ake Amfani da Garin Chickpea a cikin Girke-girke naku

Ana iya amfani da garin chickpea a girke-girke iri-iri, gami da:

• Kayan da aka gasa kamar burodi, muffins, da pancakes
• Abincin dadi kamar falafel, socca, da pakoras
• A matsayin mai kauri don miya da stews

Lokacin amfani da garin chickpea a cikin girke-girke, kiyaye waɗannan shawarwari a hankali:

• Daban-daban nau'ikan fulawar chickpea na iya buƙatar adadin ruwa ko ƙwai daban-daban a cikin girke-girke, don haka yana da mahimmanci a bi jagora ko girke-girke wanda masana'anta suka bayar.
• Garin kaji yana da ɗanɗano mai ɗanɗano mai ɗanɗano da launi mai duhu idan aka kwatanta da farin fulawa na gargajiya.
• Yana da mahimmanci a adana garin kasuwar a cikin akwati marar iska don hana shi yaduwa.

Kammalawa

Garin chickpea shine babban madadin garin alkama ga masu fama da rashin lafiya ko waɗanda ke neman zaɓi mafi koshin lafiya. Yana da babban ƙari ga kicin ɗin ku kuma ana iya amfani dashi a cikin abinci mai daɗi da daɗi.

Ina fata wannan jagorar ya taimaka muku ƙarin koyo game da shi kuma ina fatan za ku gwada shi nan ba da jimawa ba.

Duba sabon littafin dafa abinci namu

Girke-girke na iyali Bitemybun tare da cikakken mai tsara abinci da jagorar girke-girke.

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Joost Nusselder, wanda ya kafa Bite My Bun shine mai siyar da abun ciki, uba kuma yana son gwada sabon abinci tare da abincin Jafananci a tsakiyar sha'awar sa, kuma tare da tawagarsa yana kirkirar labaran blog mai zurfi tun daga 2016 don taimakawa masu karatu masu aminci. tare da girke -girke da nasihun girki.