ʻO Chickpeas: Mea ʻai, mālama a me nā ʻōlelo aʻoaʻo kuke

Author: Joost Nusselder, mea kākau o The Essential Japanese meal planner cookbook Hoʻohou Nowemapa 14, 2022

ʻO Chickpeas kekahi o nā legumes nui loa. Ua kapa ʻia lākou he garbanzo mohihi a he ʻāpana ia o ka ʻohana Fabaceae. Ua ulu lākou ma ka honua holoʻokoʻa a hoʻohana ʻia i nā kīʻaha ʻono a ʻono.

E nānā kāua i nā mea a pau e pono ai ʻoe e ʻike e pili ana i kēia legume.

E nānā i kā mākou puke kuke hou

ʻO ka ʻohana ʻohana ʻo Bitemybun me ka papa hoʻolālā meaʻai piha a me ke alakaʻi papa ʻaina.

E hoʻāʻo iā ia no ka manuahi me Kindle Unlimited:

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ʻO Chickpeas: He Legume Meaʻai a Nui

He aha ka moa?

ʻO Chickpeas, i kapa ʻia ʻo garbanzo beans, he ʻano legume i loaʻa mai ka mea kanu Cicer arietinum. He mea kanu makahiki ia no ka subfamily Faboideae, e komo pū ana me nā pīni, nā lentila, a me nā pī. Hoʻokaʻawale ʻia ʻo Chickpeas i nā ʻano ʻano like ʻole, me ka kabuli nui a me ka momona a me ka desi liʻiliʻi a me ka nuttier. Ua ʻike ʻia lākou e nā inoa like ʻole e like me ka gram, Bengal gram, a me ka pī ʻAigupita.

Moolelo a me ka mahiai

He moʻolelo lōʻihi ko Chickpeas a ua mahi ʻia no nā kaukani makahiki. Ua manaʻo ʻia ua puka mai lākou ma ka Hikina Hikina a ua manaʻo ʻia he meaʻai nui i nā moʻomeheu kahiko e like me Helene, Roma, a me ʻAigupita. I kēia lā, hoʻopuka ʻo India i nā pīkī nui loa o nā ʻāina āpau o ka honua.

ʻIkepili Nutritional

Manaʻo ʻia ʻo Chickpeas he mea kanu a he kumu maikaʻi loa ia o ka protein, fiber, a me nā ʻano huaora a me nā minela. Wahi a ka 'Oihana o FoodData Central, hoʻokahi kīʻaha moa (1/2 kīʻaha i kuke ʻia) e hāʻawi i kēia mau meaʻai:

• Kalepona: 100
• ʻO ka momona: 2 gram
• Nā Kāpelu: 17 gram
• Puluniu: 6 gram
• Kalsium: 32 milligrams
• Ka hao: 2.5 milligrams
• Magnesium: 48 milligrams
• Sodium: 6 milligrams

ʻO Chickpeas kekahi pūmua piha, ʻo ia hoʻi, aia i loko o lākou nā waikawa amino koʻikoʻi e pono ai ko mākou kino e hana a kūkulu i ka ʻiʻo. He kumu maikaʻi loa ia o nā meaʻai no nā mea kanu a me nā vegans.

Loaʻa ke olakino olakino

Ua piha ka chickpea i nā pono olakino, e like me:

• Hoʻoulu i ka māʻona: He kiʻekiʻe ka pīkī i ka fiber a me ka protein, ʻo ia ka mea hiki ke kōkua iā ʻoe e piha a māʻona ma hope o ka ʻai ʻana. Hiki ke kōkua inā ho'āʻo ʻoe e lilo i ke kaumaha a i ʻole mālama i ke kaumaha olakino.
• Kākoʻo i ka lolo a me ka ʻōnaehana nerve: He kumu maikaʻi ʻo Chickpeas i ka huaora E, he mea nui ia no ke olakino lolo a me ka ʻōnaehana nerve.
• Ke emi nei ka pilikia o ka ʻōpū: ʻO ka nui o ka fiber i loko o ka moa hiki ke kōkua i ka hoʻoponopono ʻana i ka ʻai ʻana a hoʻemi i ka pilikia ʻōpū.
• Hāʻawi i nā pōmaikaʻi he nui i ka lawelawe hoʻokahi: ʻO ka lawelawe ʻana o ka moa e hōʻike ana i ka hapalua o ka ʻai ʻana i kēlā me kēia lā o ka fiber a hāʻawi i ka nui o ka protein, ka hao, a me nā meaʻai pono ʻē aʻe.

Pehea e hoʻokomo ai i ka moa i kāu ʻai

Hiki ke hoʻohana ʻia ka chickpeas i nā kīʻaha like ʻole. Eia kekahi mau manaʻo:

• E kālua iā lākou no ka ʻai ʻala.
• E hana i ka hummus a i ʻole nā ​​​​luu ʻē aʻe.
• E hoʻohui iā lākou i nā salakeke no ka protein hou a me ka fiber.
• E hoʻohana iā lākou i nā soup a me nā stews.
• Hana i ka falafel a i ʻole nā ​​mea ʻai meaʻai.
• E hoʻohana i ka palaoa chickpea i ka kuke ʻana.

Nā kulekele hoʻolaha a me nā ʻōlelo aʻoaʻo bonus

I ke kūʻai ʻana i ka moa hiki, e ʻimi i nā koho haʻahaʻa sodium a holoi iā lākou ma mua o ka hoʻohana ʻana e hoʻemi i ka ʻike sodium. No ka loaʻa ʻana o nā pōmaikaʻi nui loa, e hoʻāʻo e hoʻohui i ka moa i kāu ʻai ma ka liʻiliʻi i kekahi mau manawa o ka pule. Mai hoʻopunipuni ʻoe i ko lākou liʻiliʻi liʻiliʻi – piha ka moa i nā meaʻai e hiki ai ke hāʻawi i ka nui o nā pono olakino.

He aha ka mea e ola ai ka chickpeas?

1. Hiki ke hoʻoheheʻe ʻia no ke ola kino

ʻO Chickpeas, i ʻike ʻia ʻo garbanzo beans, loaʻa i ka fiber soluble e kōkua i ka hoʻoikaika ʻana i ka maʻi bacteria maikaʻi i ka ʻōpū. Wehe kēia fiber i loko o ke kolonā, e maʻalahi ka hoʻoheheʻe ʻana a me ka hoʻoikaika ʻana i ka neʻe ʻana o ka ʻōpū. Ua ʻike nā haʻawina ʻo ka ʻai ʻana i ka moa hiki ke hoʻohaʻahaʻa i ka pilikia o ka ulu ʻana i nā pilikia o ka ʻōpū a me ka maʻalahi o ka neʻe ʻana o ka ʻōpū.

2. Hoʻopiha ʻia ka Protein no nā poloka kūkulu hale

Aia nā ʻakika amino koʻikoʻi i ka chickpeas, ʻo ia nā mea kūkulu hale e pono ai ko mākou kino e hana pono. He kumu maikaʻi loa ia o ka protein, ʻoi aku hoʻi no nā mea ʻai meaʻai e hakakā nei e loaʻa ka nui o ka protein i kā lākou meaʻai. Hoʻopiha ʻia ʻo Chickpeas i ka protein a hāʻawi i nā pono he nui, e hana ana iā lākou i mea hoʻohui maikaʻi loa i kāu ʻai i kēlā me kēia lā.

3. Hoʻoikaika i ka māʻona no ka pohō kaumaha

Hoʻopiha ʻia ʻo Chickpeas me nā pōmaikaʻi e hāʻawi ana i hoʻokahi tona o ka meaʻai i loko o kahi pūʻolo liʻiliʻi liʻiliʻi. Hōʻike lākou i kahi meaʻai piha e hoʻoikaika ai i ka māʻona, e hoʻomāʻona iā ʻoe a kōkua iā ʻoe e hoʻemi i ke kaumaha inā ʻoe e hoʻāʻo nei e mālama a lilo i ke kaumaha.

4. Maikaʻi no ka hana lolo a me nā ʻōnaehana Nervous

ʻO Chickpeas kahi kumu maikaʻi loa o ka huaora E, he mea nui ia no ka hana o ka lolo a me ka ʻōnaehana nerve. Loaʻa iā lākou ka magnesium, he mea nui ia no ka hana nerve a kōkua i ka hoʻoponopono ʻana i ke kiʻekiʻe o ke kō koko.

5. Hoʻemi i ka pilikia o ka ulu ʻana i ka maʻi puʻuwai

He haʻahaʻa glycemic index ʻo Chickpeas, ʻo ia hoʻi, ʻaʻole ia e hoʻoulu wikiwiki i ke kiʻekiʻe o ke kō koko. ʻO kēia ka mea i koho maikaʻi loa no ka poʻe pilikia i ka hoʻoponopono ʻana i nā pae kō koko. Hoʻohana ʻia ʻo Chickpeas ma ke ʻano he kumu nui o ka fiber, e kōkua i ka mālama ʻana i ke olakino o ka ʻōpū a me ka ʻōnaehana cardiovascular. He haʻahaʻa lākou i ka sodium, nā momona, a me nā pae cholesterol, kahi e hoʻemi ai i ka pilikia o ka ulu ʻana i ka maʻi puʻuwai.

6. Pili ʻole i ka maʻi ʻaʻohe gluten a me ka maʻi Celiac

ʻO Chickpeas kahi koho maikaʻi loa no ka poʻe e noho nei me ka maʻi celiac a i ʻole ka gluten intolerance. ʻAʻole lākou i ka gluten maʻamau, e hoʻolilo iā lākou i koho palekana no ka poʻe pono e pale i ka gluten. Eia nō naʻe, he mea nui e heluhelu i ka papa inoa o nā hua moa i hoʻopaʻa mua ʻia, no ka mea, aia i loko o lākou ka gluten a i ʻole nā ​​​​mea ʻē aʻe ʻaʻole kūlohelohe. Ma ke ʻano he lula, inā ʻaʻole hiki iā ʻoe ke haʻi, ʻaʻole maʻalahi a kūlohelohe paha.

7. Nui a me ka ʻono

Hiki ke hoʻohana ʻia ka chickpeas i nā kīʻaha like ʻole. Hiki iā lākou ke paʻi ʻia a hana ʻia i hummus, hoʻohui ʻia i nā salakeke, nā sopa, a me nā stews, a i ʻoki ʻia a ʻai ʻia e like me ka ʻai ʻai. Aia nā ʻano ʻano moa ʻono ʻē aʻe i loaʻa e hoʻolauna i nā mea ʻē aʻe a hoʻemi i ka nui o nā momona maikaʻi ʻole a me ka sodium i kāu ʻai.

Bonus: Kulekele Hoʻolaha

ʻO Chickpeas kahi meaʻai olakino a ʻono i kēlā me kēia meaʻai. Hoʻopiha ʻia lākou me nā meaʻai a hāʻawi i nā pono olakino he nui. ʻO ka hoʻokomo ʻana i ka moa i kāu meaʻai hiki ke kōkua i ka hoʻoikaika ʻana i ka māʻona, mālama pono i kou ʻōpū a me nā ʻōnaehana cardiovascular, a hoʻemi i ka pilikia o ka ulu ʻana i ka maʻi puʻuwai.

Nā Pono Meaʻai o ka Chickpeas

ʻO ka manaʻo nui o nā chickpeas

ʻO Chickpeas, i kapa ʻia ʻo garbanzo beans, he legume makahiki no ka subfamily Faboideae o ka ʻohana Fabaceae. Hele mai lākou i nā ʻano like ʻole, e like me ka Bengal gram a me ka pī ʻAigupita, a ua ʻike ʻia ʻo ia he moa, garbanzo beans, a i ʻole "chick peas." ʻO Chickpeas kahi mea pāʻani mana ma waena o nā legumes, me kahi kiʻekiʻe o nā meaʻai nui.

ʻO nā meaʻai o ka Chickpeas

Hōʻike ka papa ma lalo nei i ka ʻai meaʻai o nā moa i hoʻolapalapa ʻia, i loaʻa mai ka USDA. Hōʻike ʻia ka nui o kēlā me kēia meaʻai me nā koi o kēlā me kēia lā no kahi pākeke maʻamau, akā ʻokoʻa paha nā koi e like me ka makahiki a me nā kumu ʻē aʻe.

| mea aiai | Ka nui no 100g | Pono i na la a pau |
| — | — | — |
| ikehu | 686 kJ (164 kcal) | — |
| momona | 2.6 g | 44-77 g |
| ʻO nā kalapona | 27.4 g | 130 g |
| Fiber | 7.6 g | 25-38 g |
| Polokina | 8.9 g | 46-56 g |
| Huaola C | 4.0 mg | 90 mg |
| Huaola E | 0.4 mg | 15 mg |
| Huaola K | 4.8 µg | 120 µg |
| Kaluma | 49 mg | 1000-1300 mg |
| Hao | 2.9 mg | 8-18 mg |
| Magnesium | 48 mg | 310-420 mg |
| ʻO ka Phosphorus | 168 mg | 700 mg |
| Potasuma | 291 mg | 4700 mg |
| Zinc | 1.5 mg | 8-11 mg |
| Folate | 172 µg | 400 µg |
| Pantothenic acid | 0.6 mg | 5 mg |

ʻO nā huaora i loko o Chickpeas

ʻO Chickpeas kahi kumu maikaʻi o nā huaora nui, e like me:

• ʻO ka Vitamin C: Ma kahi o 4.0mg no 100g, he mea nui ia no ka hana ʻana o ka ʻōnaehana pale a me ke olakino ʻili.
• Vitamin E: Ma kahi o 0.4mg no 100g, he mea nui ia no ka mālama ʻana i ka ʻili olakino a me nā maka.
• ʻO ka Vitamin K: Ma kahi o 4.8µg no 100g, he mea nui ia no ka hoʻopaʻa koko a me ke olakino iwi.
• Folate: Ma kahi o 172µg no 100g, he mea nui ia no nā wahine hāpai a kōkua i ke kākoʻo ʻana i ka hana o ka lolo.
• Pantothenic Acid: Ma kahi o 0.6mg no 100g, he mea nui ia no ka hoʻololi ʻana i ka meaʻai i ka ikehu.

ʻO nā kalapona i loko o Chickpeas

ʻO ka chickpeas kahi kumu maikaʻi o nā kaʻa, me kahi 27.4g no 100g. He kiʻekiʻe lākou i ka fiber, me kahi o 7.6g no 100g. ʻO nā ʻakipaʻa i loko o ka moa he mau kō i hana maoli ʻia, he haʻahaʻa glycemic haʻahaʻa. ʻO ia ke ʻano o ka ʻeli ʻana lohi, hāʻawi i kahi kumu paʻa o ka ikehu a puni ka lā.

ʻO Chickpeas: He ʻai ʻai puʻuwai e mālama ai ʻoe i ka piha

Pehea ka hana ʻana o Chickpeas e hoʻoikaika i ka piha

ʻIke ʻia ʻo Chickpeas i ke ʻano o ka mālama ʻana iā ʻoe i ka piha. Hoʻopiha ʻia me ka fiber a me ka protein, hana lākou e hoʻolōʻihi i ka ʻai ʻana a hoʻopaʻa i nā hōʻailona pōloli. Hoʻopili mālie ʻia ka mākiko i loko o ka moa, e kōkua iā ʻoe e ʻoi aku ka piha no ka manawa lōʻihi. Hoʻoikaika pū ʻo Chickpeas i ka hoʻokuʻu ʻana o nā hormones e hoʻoponopono i ka ʻai a hoʻoikaika i nā manaʻo o ka piha. ʻO ka ʻoiaʻiʻo, ua ʻike ʻia kahi noiʻi o nā wahine ʻo ka poʻe i ʻai mau i nā legumes, me ka moa, he haʻahaʻa ko lākou kino kino (BMI) a me ka ʻāʻī o ka pūhaka i hoʻohālikelike ʻia me ka poʻe i kaupalena i kā lākou ʻai.

ʻO nā hopena maikaʻi o ka chickpeas i ka hoʻokele pōloli

Hōʻike nā ʻike o ka loiloi o nā haʻawina kanaka he haʻahaʻa haʻahaʻa ka glycemic index (GI), ʻo ia hoʻi, kōkua lākou i ka mālama ʻana i ke kō koko koko. He nūhou maikaʻi kēia no ka mālama ʻana i ka pōloli no ka mea ke paʻa mau ke kiʻekiʻe o ke kō koko, ʻaʻole paha ʻoe e pōloli. ʻO Chickpeas kekahi kumu nui o ka choline, kahi meaʻai koʻikoʻi e pono ai no ka hana ʻana i nā ʻelele kemika kūikawā i loko o ka ʻōnaehana nerve e hana nui i ke olakino noʻonoʻo.

ʻO Chickpeas: He Minerale Koʻikoʻi no ka Ola Noʻonoʻo

Loaʻa i ka Chickpeas ka nui o ka magnesium mineral nui, e hōʻike ana i nā hopena maikaʻi i ka pale ʻana i ke kaumaha a me ka hopohopo. Ua hoʻohālikelike kahi haʻawina i ka ʻai ʻana i nā meaʻai waiwai nui o ka magnesium, me ka chickpeas, i ke olakino noʻonoʻo o nā pākeke a ʻike i ka poʻe i ʻai i ka nui o ka magnesium he haʻahaʻa haʻahaʻa o ke kaumaha a me ka hopohopo.

Pehea e mālama ai i ka chickpeas: nā ʻōlelo aʻoaʻo a me nā hoʻopunipuni

Nā koho koho

No ka mālama ʻana i ka moa, he nui nā ala e hana ai. Eia kekahi mau koho maʻamau:

• Ke kīʻaha: Hiki ke mālama ʻia nā moa i hoʻopaʻa ʻia a i ʻole ʻia ma kahi maloʻo a maloʻo e like me ke kīʻaha a hiki i hoʻokahi makahiki.
• Pahu hau: Hiki ke mālama ʻia ka moa moa i loko o ka pahu hau i loko o ka pahu hau no hoʻokahi pule.
• Paʻu Paʻu: Hiki ke hoʻopaʻa ʻia ʻo Chickpeas a hiki i ʻeono mahina, i kuke ʻia a i ʻole ʻia paha.

ʻO ka Chickpea hau

ʻO ka hoʻomaloʻo ʻana i nā moa he ala kūpono loa e loaʻa iā lākou ma ka lima no nā meaʻai e hiki mai ana. Penei e hana ai:

• ʻO Chickpeas Moʻa: E ʻāpana i ka moa i hoʻomoʻa ʻia i loko o nā ʻeke liʻiliʻi liʻiliʻi a i ʻole nā ​​pahu hau. No ka ʻoi aku ka maʻalahi, e hoʻokuʻu iā lākou i loko o nā pā pahu hau. Ua like paha ka huina hoʻokahi me hoʻokahi punetune.
• ʻO Aquafaba: ʻO ka wai mai ka moa kēne, ʻike ʻia hoʻi ʻo aquafaba, maloʻo pū kekahi. E ninini i loko o nā pā hau a hoʻomaloʻo no ka hoʻohana ʻana i ka wā e hiki mai ana ma ke ʻano he pani hua manu i nā meaʻai.
• ʻO Chickpeas ʻAʻole i hoʻomoʻa ʻia: No ka hoʻomaloʻo ʻana i nā moa ʻaʻole i hoʻomoʻa ʻia, e hoʻomaka me ka hohola ʻana iā lākou ma luna o kahi pā i hoʻopaʻa ʻia me ka pepa a i ʻole ke kāwele palaki. Paʻa a paʻa, a laila e hoʻoneʻe i kahi ʻeke paʻukū a i ʻole ka pahu hau.

Ka mālama ʻana i nā Chickpeas ma ka wela o ka lumi

Inā ua kūʻai ʻoe i nā huahana chickpea maikaʻi mai nā mea maʻemaʻe a paʻakai paha i nā mea i uhi ʻia a i ʻoki ʻia paha, e noʻonoʻo paha ʻoe pehea e mālama ai. Eia kekahi mau ʻōlelo aʻoaʻo:

• Nā ʻeke i wehe ʻia: E hoʻoneʻe i ka moa i loko o kahi pahu paʻa a i ʻole ka pahu a mālama i ka lumi wela.
• Nā ʻeke i hoʻopaʻa ʻia: Inā ʻaʻole i wehe ʻia ka ʻeke, hiki ke mālama ʻia i nā mahana ambient.
• ʻO nā ipu aniani: Inā ua kūʻai ʻoe i nā moa i loko o ka ipu aniani, pono e mālama iā lākou i loko o ka pahu hau i ka wā i wehe ʻia e hōʻemi i ka pōʻino.
• Nā meaʻai ʻai: Inā ua hana ʻoe i nā ʻai ʻai ʻai moa ma ka home, e mālama iā lākou i loko o ka pahu hau a i ʻole ka ipu i ka mahana wela.

Nā hopena o ka mālama ʻana i ka chickpeas

Hiki i ke ʻano o kāu mālama ʻana i ka moa ke hoʻololi i ko lākou ʻano a me ke ola o ka papa. Eia kekahi mau mea e hoʻomanaʻo ai:

• ʻO nā moa ʻūlū: ʻO nā chickpeas i mālama ʻia no ka manawa lōʻihi ma ka wela lumi e lilo i pala a pili i ke ʻano o ka pā āu e hana nei.
• ʻO ka ʻala ʻala: Hiki i nā pīkī ke komo i nā mea ʻala mai nā meaʻai ʻē aʻe, no laila ʻoi aku ka maikaʻi o ka mālama ʻana iā lākou i loko o ka pahu hau a i ʻole ka ipu.
• ʻO ke ola haʻahaʻa haʻahaʻa: ʻoi aku ka liʻiliʻi o ke ola o nā chickpeas i mālama ʻia ma ka lumi wela ma mua o nā mea i mālama ʻia i loko o ka friji a i ʻole ka pahu hau.
• Noho ka ʻili: Inā mālama ʻoe i ka moa moa i loko o ka pahu hau, hiki ke paʻakikī ka ʻili a pili i ke ʻano o ke kīʻaha.

Pehea e kuke ai i ka chickpeas: nā ʻōlelo aʻoaʻo a me nā hoʻopunipuni

Ka hoʻomākaukau ʻana i nā pīkī no ka kuke ʻana

- E holoi pono i ka moa ma lalo o ka wai kahe e wehe ai i ka lepo a i ʻole ka ʻōpala.

• E hoʻomoʻa i ka moa i ka pō i loko o kahi pola nui wai e hoʻemi i ka manawa kuke a hoʻomaikaʻi i ke ʻano.
• Inā pōkole ʻoe i ka manawa, hiki iā ʻoe ke hoʻohana i ke ʻano hoʻoheheʻe wikiwiki: e uhi i ka moa me ka wai i loko o ka ipuhao, e hoʻolapalapa, a waiho ʻia no hoʻokahi hola ma mua o ka hoʻokahe ʻana a me ka holoi ʻana.
• Inā ʻoe e hoʻohana ana i ka moa i hiki ke hoʻohana ʻia, e hoʻokuʻu i ka ʻanuʻu wai a holoi maikaʻi ma mua o ka hoʻohana ʻana.

- E hoʻohana iā lākou i mea pani no ka ʻiʻo i kāu punahele punahele.
- E hoʻāʻo me nā mea ʻala like ʻole a me nā mea ʻono e ʻike i kahi ʻono āu e makemake ai.
- E hoʻohui i ka moa me nā pīni ʻē aʻe, e like me ka pī ʻeleʻele a i ʻole nā ​​lentil, no kahi ʻano ʻokoʻa a me ka ʻono.
– Mai hōʻemi i ka paʻakai – pono i ka moa i ka nui o ka mea hoʻonani e ʻono ai i ka maikaʻi.
- E hoʻāʻo i nā ʻano kuke kuke ʻē aʻe, e like me ka kuke ʻana a i ʻole ka kuke ʻana i ka lohi, e ʻike i ka mea kūpono loa iā ʻoe.
– E hoʻomanaʻo i ka ʻuʻuku a me ka maikaʻi o ka moa - hiki i ka paona o ka moa maloʻo ke hoʻohua mai i kekahi mau pūʻulu o nā pī i hoʻomoʻa ʻia ma kahi hapa o ke kumukūʻai o nā pī.

• Inā ʻike ʻoe he mākoʻo a ʻeleʻele paha ka moa no kou ʻono, e noʻonoʻo e wehe i ko lākou ʻili ma mua o ka kuke ʻana. Hiki i kēia ke ʻauhau liʻiliʻi akā ʻoi aku ka maikaʻi o ke ʻano ʻoi aʻe.
• Mai poina ʻo ka moa he kumu maikaʻi loa ia o ka protein, fiber, a me nā meaʻai ʻē aʻe. ʻO ka hoʻohui ʻana iā lākou i kāu meaʻai hiki ke loaʻa i nā pōmaikaʻi olakino he nui, a he koho meaʻai hoʻomau a pili i ka kaiaola.

oko ao

ʻO Chickpeas Vs Garbanzo

I kēia manawa, ke noʻonoʻo nei paha ʻoe inā he mau mea like kēia. ʻAe, ma ke ʻano ʻenehana lākou, akā he mea wale nō ia o ka semantics. ʻO ka huaʻōlelo "chickpea" mai ka huaʻōlelo Latin "cicer arietinum" aʻo "garbanzo" mai ka Spanish. No laila, e pili ana i ka ʻōlelo āu e makemake ai.

Akā, e iho kākou i ka nitty-gritty. ʻO Chickpeas kahi mea nui i ka meaʻai Middle East no nā kenekulia. Hoʻohana ʻia lākou i nā kīʻaha e like me ka hummus a me ka falafel, a e ʻoiaʻiʻo kākou, ʻo wai ka mea makemake ʻole i ka hummus maikaʻi? Ma ka ʻaoʻao ʻē aʻe, ua kaulana nā pīni garbanzo ma ka ʻāina Mediterranean no ka lōʻihi. Hoʻopiha ʻia lākou me nā meaʻai a ua lilo lākou i mea ʻai meaʻai ma US.

I kēia manawa, i ka wā e pili ana i ka versatility, ʻelua mau legumes he champs. Hiki iā ʻoe ke hoʻohana iā lākou i loko o nā kīʻaha like ʻole, mai nā pasta a i nā salads a i nā crouton crispy. A mai poina kākou e pili ana i ka aquafaba, ka wai i loaʻa mai i ka moa moa a hiki ke hoʻohana ʻia ma ke ʻano he mea mānoanoa a i ʻole ka hua manu i loko o nā meaʻai.

Akā, inā ʻoe e ʻimi nei i kahi hoʻonui protein, ʻo ka garbanzo bean ke ala e hele ai. Hoʻopili lākou i ka nui o 6 grams o ka mea kanu i hoʻokumu ʻia i kēlā me kēia lawelawe. A inā ʻaʻole ʻoe gluten-free, palekana nā legumes ʻelua e ʻai.

No laila, inā makemake ʻoe i ka chickpea a i ʻole ka garbanzo beans, ʻaʻohe mea e hōʻole ʻia he ʻono a me ka meaʻai. No laila, e hele a hoʻokomo iā lākou i kāu mau meaʻai i kēlā me kēia lā. A inā makemake ʻoe e hoʻokalakupua, e hoʻāʻo e hana i nā pancakes chickpea me nā strawberries a me ka ʻaila. E hilinaʻi iā mākou, he mea hoʻololi pāʻani.

ʻO Chickpeas Vs Lentils

ʻAe, e ka poʻe, ʻo ia ka manawa e hoʻoponopono ai i ka hoʻopaʻapaʻa kahiko: chickpeas vs lentils. Ua hakakā kēia mau legumes no nā makahiki, a ʻo ka manawa kēia e hoʻopau hope ai. No laila e hopu i kāu mau puna a mākaukau e ʻeli i loko.

ʻO ka mea mua, e kamaʻilio kākou e pili ana i ka ʻokoʻa ma waena o kēia mau paio ʻelua. ʻOi aku ka nui a me ka puʻuwai o ka chickpea, ʻoiai ʻoi aku ka liʻiliʻi o ka lentil a ʻoi aku ka palupalu. ʻOi aku ka lōʻihi o ka kuke ʻana i ka chickpeas, akā he ʻono kūʻokoʻa ko lākou e lilo ai i kaʻa maikaʻi loa no nā ʻuala a me nā broths. ʻO nā lentils, ma ka ʻaoʻao ʻē aʻe, he ʻono lepo a i ʻole peppery a hele mai i nā ʻano kala a me nā ʻano like ʻole.

I kēia manawa, e iho kākou i ka nitty-gritty: ka waiwai waiwai. ʻO nā moa ʻelua a me nā lentils he waiwai nui i ka fiber, protein-based plant, starch kūpaʻa, nā huaora, nā minerala, a me nā antioxidants. Eia nō naʻe, ʻoi aku ka liʻiliʻi o nā calorie a ʻoi aku ka nui o nā lentils i kēlā me kēia lawelawe ke hoʻohālikelike ʻia me ka moa. Ma kekahi ʻaoʻao, ʻoi aku ka nui o ka protein i loko o ka chickpeas. No laila, ʻoi aku ka maikaʻi o ka manaʻo o ka mea i ʻoi aku ka maikaʻi iā ʻoe.

Akā, e ʻoiaʻiʻo kākou, ʻaʻole mākou e ʻai wale i kēia mau legumes no ko lākou waiwai ʻai. Makemake mākou e ʻono maikaʻi lākou! A ʻoi aku ka maikaʻi, ʻo nā moa a me nā lentil he mea ʻono a maʻalahi. He mea maikaʻi loa ʻo Chickpeas i ka hummus, salads, a me nā stews, aʻo nā lentils maikaʻi loa no ka soup, curries, a me nā porridges.

No laila, he aha kāu e koho ai? ʻAe, pili maoli ia i kāu makemake pilikino a me kāu mea e kuke ai. Inā ʻoe e ʻimi nei i kahi mea hoʻohui puʻuwai e hiki ke paʻa i kona ʻano, e hele i ka moa. Akā inā makemake ʻoe i kahi mea ʻoi aku ka palupalu me nā ʻano ʻono a me nā ʻano like ʻole, ʻo ka lentil ke ala e hele ai.

I ka hopena, ʻaʻole hiki ke hoʻopaʻa ʻia ka hoʻopaʻapaʻa chickpea vs lentil. Akā hoʻokahi mea maopopo: ʻo kēia mau legumes ʻelua he meaʻai, ʻono, a kūpono hoʻi e hoʻohui i kāu hale ʻai. No laila e hele i mua, e hopu i kahi puna, a eli i loko!

Panina

No laila, aia iā ʻoe - nā mea āpau e pono ai ʻoe e ʻike e pili ana i ka moa, mai ko lākou mōʻaukala a hiki i ko lākou waiwai waiwai. ʻO Chickpeas kahi kumu nui o ka fiber, protein, a me nā huaora a me nā minela, a hiki ke hoʻohana ʻia i nā ʻano meaʻai like ʻole. No laila, i ka wā aʻe e hele ai ʻoe i ka hale kūʻai, e ʻohi i ka moa - ʻaʻole ʻoe e mihi!

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ʻO Joost Nusselder, ka mea nāna i hoʻokumu ʻo Bite My Bun kahi mea kūʻai aku ʻike, makuakāne a makemake i ka hoʻāʻo ʻana i ka meaʻai hou me ka meaʻai Kepanī ma ka puʻuwai o kona kuko, a me kāna hui e hana ana ʻo ia i nā ʻatikala blog hohonu mai 2016 e kōkua i nā poʻe heluhelu kūpaʻa. me nā meaʻai a me nā ʻōlelo kuke kuke.