Chickpeas: Zvokudya, Kuchengeta & Kubika Mazano

Author: Joost Nusselder, munyori weThe Essential Japanese meal planner cookbook Yakagadziridzwa Mbudzi 14, 2022

Chickpeas ndeimwe yemhando dzakasiyana-siyana dzema legumes. Ivo vanonzi zvakare garbanzo nyemba uye vari chikamu chemhuri yeFabaceae. Iwo akakurira pasi rose uye anoshandiswa mune zvese zvinonaka uye zvinotapira ndiro.

Ngatitarisei pane zvese zvaunoda kuziva nezve legume iyi.

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Chickpeas: Legume ine utano uye yakasiyana-siyana

Chii chinonzi chickpeas?

Chickpeas, inozivikanwawo se garbanzo beans, imhando ye legume inobva muchirimwa Cicer arietinum. Icho chirimwa chegore negore chemhuri yeFaboideae, iyo inosanganisirawo bhinzi dzeitsvo, nyemba, nenzungu. Chickpeas akaiswa mumhando dzakasiyana, kusanganisira hombe uye creamier kabuli uye diki uye nuttier desi. Ivo vanozivikanwa zvakare nemazita akasiyana senge gram, Bengal gram, uye Egypt pea.

Nhoroondo uye kurima

Chickpeas dzine nhoroondo refu uye dzakarimwa kwezviuru zvemakore. Vanotendwa kuti vakabva kuMiddle East uye vaionekwa sechikafu chekudya mumagariro ekare akadai seGreece, Roma, neEgypt. Nhasi, India inogadzira chickpeas akawanda kupfuura chero nyika pasi rose.

Ruzivo rwehutano

Chickpeas inoonekwa semuriwo uye inopa yakanakisa mapuroteni, fiber, uye akasiyana akakosha mavhitamini nemamineral. Zvinoenderana neDhipatimendi reChikafuData Central, imwe kushumirwa kwechickpeas (1/2 kapu yakabikwa) inopa zvinotevera zvinovaka muviri:

• Makorori: 100
• Mafuta: 2 gramu
• Carbohydrate: 17 gramu
• Fiber: 6 magiramu
• Calcium: 32 milligrams
• Simbi: 2.5 milligrams
• Magnesium: 48 milligrams
• Sodhiyamu: 6 milligrams

Chickpeas zvakare ipuroteni yakakwana, zvichireva kuti ine ese akakosha amino acids iyo miviri yedu inoda kushanda uye kuvaka tsandanyama. Iwo akanakisa sosi yezvinovaka muviri kune vanodya miriwo uye vegans.

Utano hunobatsira

Chickpeas inozadza nehutano hwehutano, kusanganisira:

• Kukurudzira kuguta: Chickpeas ane fiber uye mapuroteni akawanda, zvinoreva kuti anogona kukubatsira kuti unzwe wakaguta uye kugutsikana mushure mekudya. Izvi zvinogona kubatsira kana uri kuedza kuderedza uremu kana kuchengetedza uremu hune hutano.
• Kutsigira huropi uye hurongwa hwetsinga hunoita: Chickpeas yakanaka sosi yevhitamini E, iyo yakakosha kune hutano hwehuropi uye tsinga.
• Kuderedza gastrointestinal dambudziko: Iyo yakakwira fiber yemukati muchickpeas inogona kubatsira kudzora kugaya uye kuderedza gastrointestinal dambudziko.
• Kupa mabhenefiti akawanda mukushanda kumwe chete: Kushumira kwechickpeas kunomiririra hafu yezvinokurudzirwa zuva nezuva kudya kwefiber uye inopa huwandu hwakanaka hweprotein, iron, uye zvimwe zvinovaka muviri zvakakosha.

Maitiro ekuisa chickpeas mukudya kwako

Chickpeas dzinoshandiswa zvakasiyana-siyana uye dzinogona kushandiswa mumhando dzakasiyana-siyana dzendiro. Heano mamwe mazano:

• Zvigoche kuti uwane tudyo tunyoro.
• Gadzira hummus kana mamwe dips.
• Wedzera ivo kumasaladhi ekuwedzera mapuroteni uye fiber.
• Zvishandise muto uye muto.
• Ita falafel kana veggie burgers.
• Shandisa hupfu hwechickpea mukubika.

Kushambadzira mutemo uye mazano ebhonasi

Paunenge uchitenga chickpeas dzemumagaba, tsvaga yakaderera-sodium sarudzo uye woigeza usati washandisa kuderedza sodium yemukati. Kuti uwane mabhenefiti akawanda, edza kuisa chickpeas mukudya kwako kanokwana kashoma pasvondo. Uye usanyengerwa nehukuru hwavo hudiki - chickpeas yakazara nezvikafu zvinopa toni yehutano hwakanaka.

Chii Chinoita Kuti Chickpeas Hutano Hwakadaro?

1. Soluble Fiber yeGut Health

Chickpeas, inozivikanwawo segarbanzo bhinzi, ine soluble fiber inobatsira kusimudzira hutano hwehutachiona mumatumbu. Iyi fiber inoputsika mucolon, zvichiita kuti zvive nyore kugaya uye kukurudzira kufamba kweuura nguva dzose. Zvidzidzo zvakawana kuti kudya chickpeas kunogona kuderedza dambudziko rekuita matambudziko emudumbu uye kuita kuti kufamba kweura kuve nyore.

2. Puroteni yakakwana yezvivharo zvekuvaka

Chickpeas ine yakakosha amino acids, izvo zvinova zvinovaka miviri yedu inoda kushanda nemazvo. Iwo akanakisa sosi yemapuroteni, kunyanya kune vanodya miriwo vanogona kunetseka kuwana mapuroteni akakwana mukudya kwavo. Chickpeas izere neprotein uye inopa akawanda mabhenefiti, zvichiita kuti ive yakanakisa yekuwedzera kune yako yezuva nezuva.

3. Inosimudzira Kuguta Kwehuremu

Chickpeas akazadzwa nemabhenefiti anopa toni yehutano mudiki, diki package. Vanomiririra chikafu chakakwana chinokurudzira kuguta, kukuita kuti unzwe wakaguta uye kukubatsira kuti uremerwe uremu kana uri kuedza kuchengetedza kana kuderedza uremu.

4. Zvakanaka kune Brain uye Nervous System Basa

Chickpeas ndiyo yakanakisa sosi yevhitamini E, iyo yakakosha kune huropi uye tsinga system basa. Izvo zvakare zvine magnesium, iyo yakakosha kune nerve basa uye inobatsira kudzora mazinga eshuga yeropa.

5. Inoderedza Ngozi yeKukudziridza Chirwere cheMwoyo

Chickpeas ine yakaderera glycemic index, zvinoreva kuti haikonzeri kukurumidza spike mumazinga eshuga yeropa. Izvi zvinovaita sarudzo yakanaka kune vanhu vane dambudziko rekudzora mazinga ehuga yeropa. Chickpeas inoshandawo sesosi huru yefiber, iyo inobatsira kuchengetedza gastrointestinal uye yemoyo masystem ane hutano. Izvo zvakaderera mu sodium, mafuta, uye cholesterol mazinga, izvo zvinoderedza njodzi yekuva nechirwere chemoyo.

6. Gluten-Free uye Celiac Disease Hushamwari

Chickpeas isarudzo yakanaka kune vanhu vanorarama nechirwere chechiliac kana kusagadzikana kwe gluten. Ivo vanowanzove vasina gluten, vachivaita sarudzo yakachengeteka kune avo vanofanirwa kudzivirira gluten. Nekudaro, zvakakosha kuverenga iyo ingredient rondedzero pane prepackaged chickpea zvigadzirwa, sezvo zvingave zvine gluten kana zvimwe zvigadzirwa zvisiri zvisikwa. Sekutonga kwechigunwe, kana iwe usingakwanisi kuzvitaura, zvichida hazvisi nyore kana kuti zvakasikwa.

7. Yakasiyana-siyana uye Inonaka

Chickpeas dzinoshandiswa zvakasiyana-siyana uye dzinogona kushandiswa mumhando dzakasiyana-siyana dzendiro. Zvinogona kutswanywa zvoitwa hummus, zvowedzerwa kumasaladhi, soups, uye zvidyo, kana kugochwa uye kudyiwa sechikafu. Kune dzimwe mhando dzakasiyana dzechickpeas dzakanaka dziripo kuunza zvimwe zvinongedzo uye kuderedza huwandu hwemafuta asina hutano uye sodium mukudya kwako.

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Chickpeas ine hutano uye inonaka yekuwedzera kune chero chikafu. Iwo akazara nezvinovaka muviri uye anopa akawanda mabhenefiti ehutano. Kubatanidza chickpeas mukudya kwako kunogona kubatsira kukurudzira satiety, kuchengetedza gastrointestinal yako uye yemwoyo maitiro ane hutano, uye kuderedza dambudziko rekuita chirwere chemwoyo.

Nutritional Benefits of Chickpeas

Mhedziso yeChickpeas

Chickpeas, inozivikanwawo segarbanzo bhinzi, igweta repagore remhuri yeFaboideae yemhuri Fabaceae. Dzinouya mumhando dzakasiyana-siyana, kusanganisira Bengal gram uye Egypt pea, uye dzinozivikanwa zvakasiyana sechickpeas, garbanzo beans, kana kungoti "chick peas." Chickpeas mutambi ane simba pakati pema legumes, ane huwandu hwakanyanya hwekudya kunovaka muviri.

Nutrient Content yeChickpeas

Tafura inotevera inoratidza kudya kwechickpeas yakabikwa, yakatorwa kubva ku USDA. Huwandu hwechikafu chega chega hunoratidzwa pamwe chete nezvinodiwa zvezuva nezuva kune avhareji yevakuru, asi zvinodiwa zvinogona kusiyana zvichienderana nezera uye zvimwe zvinhu.

| Nutrient | Mari pa 100g | Zvinodiwa Zuva Nezuva |
| — | — | — |
| Energy | 686 kJ (164 kcal) | — |
| Mafuta | 2.6 g | 44-77 g |
| Carbohydrates | 27.4 g | 130 g |
| Fiber | 7.6 g | 25-38 g |
| Protein | 8.9 g | 46-56 g |
| Vitamin C | 4.0 mg | 90 mg |
| Vitamin E | 0.4 mg | 15 mg |
| Vitamin K | 4.8 µg | 120 µg |
| Calcium | 49 mg | 1000-1300 mg |
| Iron | 2.9 mg | 8-18 mg |
| Magnesium | 48 mg | 310-420 mg |
| Phosphorus | 168 mg | 700 mg |
| Potassium | 291 mg | 4700 mg |
| Zinc | 1.5 mg | 8-11 mg |
| Folate | 172 µg | 400 µg |
| Pantothenic Acid | 0.6 mg | 5 mg |

Vitamine muChickpeas

Chickpeas inzvimbo yakanaka yevhithamini yakawanda inokosha, kusanganisira:

• Vitamin C: Inenge 4.0mg pa100g, iyo yakakosha kune immune system basa uye hutano hweganda.
• Vitamin E: Inenge 0.4mg pa100g, iyo yakakosha pakuchengetedza hutano hweganda uye maziso.
• Vitamin K: Inenge 4.8µg pa100g, iyo yakakosha pakuvhara ropa uye hutano hwemapfupa.
• Folate: Inenge 172µg pa100g, iyo yakakosha kuvakadzi vane pamuviri uye inobatsira kutsigira kushanda kwehuropi hune hutano.
• Pantothenic Acid: Inenge 0.6mg pa100g, iyo yakakosha pakushandura chikafu kuita simba.

Carbohydrates muChickpeas

Chickpeas itsime rakanaka remakabhohaidhiretsi, ane anenge 27.4g pa100g. Iwo zvakare akakwira mufiber, aine anenge 7.6g pa100g. Iwo makabhohaidhiretsi mumachickpeas anongoitika mashuga, ayo ane yakaderera glycemic load. Izvi zvinoreva kuti dzinogayiwa zvishoma nezvishoma, dzichipa simba rakatsiga zuva rose.

Chickpeas: Chikafu Chemoyo Chinogona Kukuchengeta Uchinzwa Wakakwana

Mashandiro EChickpeas Kukurudzira Kuzara

Chickpeas vane ruzivo muhunyanzvi hwekukuchengeta uchinzwa wakaguta. Yakazara nefiber neprotein, inoshanda kudzikamisa kugaya uye kudzvanya masaini ane nzara. Iyo starch iri muchickpeas inogayiwa zvishoma nezvishoma, izvo zvinokubatsira kuti unzwe wakaguta kwenguva yakareba. Chickpeas zvakare inosimudzira kuburitswa kwehomoni inodzora kudya uye inosimudzira manzwiro ekuzara. Muchokwadi, chidzidzo chevakadzi chakawana kuti avo vaigara vachidya nyemba, kusanganisira chickpeas, vaive nemuviri wakaderera index (BMI) uye chiuno chechiuno zvichienzaniswa nevaya vanoganhurira kudya kwavo.

Izvo Zvinoshamisa Mhedzisiro dzeChickpeas paHunger Management

Zvakawanikwa zveongororo yezvidzidzo zvevanhu zvinoratidza kuti chickpeas ine yakaderera glycemic index (GI), zvinoreva kuti inobatsira kuchengetedza hutano hwehuga hweropa. Idzi inhau huru dzekutonga nzara nekuti kana mazinga eshuga eropa aramba akadzikama, haugone kunzwa nzara. Chickpeas zvakare sosi yakakura yecholine, chikafu chakakosha chinodiwa pakugadzirwa kweakananga makemikari nhume mutsinga system inoita basa rakakosha muhutano hwepfungwa.

Chickpeas: Chicherwa Chinokosha chehutano hwepfungwa

Chickpeas ine dhamu yemoyo yeyakakosha mineral magnesium, inoratidza mhedzisiro inovimbisa mukudzivirira kubva mukuora mwoyo uye kusagadzikana. Imwe ongororo yakaenzanisa kudyiwa kwechikafu chine magnesium, kusanganisira pizi, kuhutano hwepfungwa hwevanhu vakuru uye yakaona kuti avo vaidya yakakwira maginesiamu vaive nenjodzi yakaderera yekuora mwoyo uye kusagadzikana.

Nzira Yekuchengetedza Chickpeas: Mazano uye Mazano

Sarudzo dzekuchengetedza

Kana zvasvika pakuchengeta chickpeas, kune nzira dzakawanda dzekuita nezvazvo. Hedzinoi dzimwe nzira dzakajairika:

• Kabati: Chickpeas dzomumagaba kana dzakanyorova dzinogona kuchengetwa munzvimbo inotonhorera, yakaoma sekabhati kwerinosvika gore.
• Firiji: Chickpeas dzakabikwa dzinogona kuchengetwa mumudziyo usina mhepo mufiriji kusvika kwevhiki.
• Freezer: Chickpeas inogona kuomeswa nechando kwemwedzi mitanhatu, ingave yakabikwa kana isina kubikwa.

Kuomesa Chickpeas

Kutonhodza chickpeas inzira yakanakisa yekuva nadzo pakudya kweramangwana. Heino maitiro ekuzviita:

• Yakabikwa Chickpeas: Chikamu chakabikwa chickpeas mumabhegi maduku efriji kana midziyo isina mhepo. Kuti zvive nyore, zvimise mu ice cube trays. Cube imwe inenge yakaenzana nechipunu chimwe.
• Aquafaba: Mvura inobva mumatini chickpeas, inozivikanwawo seaquafaba, inoomesa zvakare. Idire mumatireyi eaizi cube woiomesa kuti ishandiswe mune ramangwana sechinotsiva zai mumabikirwo.
• Chickpeas Isina Kubikwa: Kuti uomese chickpeas dzisina kubikwa, tanga nekudziparadzira patireyi yakavharwa nemapuranga kana kuputira kwepurasitiki. Isai chando kusvika yasimba, wobva waendesa kubhegi refriji kana mudziyo usingapindi mhepo.

Kuchengeta Chickpeas paKamuri Temperature

Kana iwe wakatenga zvigadzirwa zvechickpea zvakanakisa kubva pabani kana munyu kune zvakaputirwa kana zvakakangwa, unogona kushamisika kuti ungazvichengeta sei. Heano mamwe mazano:

• Mabhegi akavhurwa: Tumira chickpeas muchigadziko chisina mhepo kana chirongo uye chengeta patembiricha.
• Mabhegi akavharidzirwa: Kana bhegi risina kuvhurwa, rinogona kuchengetwa pane ambient tembiricha.
• Zvirongo zvegirazi: Kana wakatenga chickpeas muchirongo chegirazi, zvinokurudzirwa kuti uzvichengete mufiriji kana yavhurwa kuti uderedze njodzi yekuparara.
• Zvokudya Zvokudya: Kana iwe wakagadzira crispy chickpea snacks kumba, zvichengete mumudziyo usina mhepo kana chirongo panzvimbo yekupisa.

Mhedzisiro yeKuchengeta paChickpeas

Machengetero aunoita chickpeas anogona kukanganisa magadzirirwo awo uye hupenyu hwesherufu. Hezvino zvimwe zvinhu zvekuchengeta mupfungwa:

• Stale chickpeas : Chickpeas dzakachengetwa kwenguva yakareba pakupisa kwekamuri dzinogona kuva dzakasimba uye dzinokanganisa magadzirirwo endiro yauri kugadzira.
• Kubvisa zvinonhuwira: Chickpeas inogona kutora zvinonhuwira kubva kune zvimwe zvekudya, saka zvakanakisisa kuzvichengeta mumudziyo usina mhepo kana chirongo.
• Upenyu hwesherufu hwepasi: Huku dzakachengetwa patembiricha yemumba dzine hupenyu hwakaderera pane dzinochengetwa mufiriji kana mufiriji.
• Ganda rinosara: Kana uri kuchengeta chickpeas dzakabikwa mufiriji, ganda rinogona kuramba rakaoma uye richikanganisa magadzirirwo endiro.

Nzira yekubika Chickpeas: Mazano uye Mazano

Kugadzirira Chickpeas Kubika

– Sukurudza chickpeas chose pasi pemvura inoyerera kubvisa tsvina kana marara.

• Soak the chickpeas usiku hwose mundiro huru yemvura kuderedza nguva yekubika uye kugadzirisa maitiro.
• Kana iwe uine nguva pfupi, unogona kushandisa nzira yekukurumidza kunyura: vhara chickpeas nemvura muhari, uuye kumota, uye rega ugare kweawa usati wadonha nekusuka.
• Kana uri kushandisa chickpeas dzemumagaba, svetuka danho rekunyura uye usuke zvakanaka usati washandisa.

- Zvishandise sechinzvimbo chenyama mumabikirwo aunofarira.
-Edza nezvinonhuwira zvakasiyana uye zvinonhuwirira kuti uwane kuravira kwaunoda.
- Sanganisa chickpeas nedzimwe bhinzi, senge bhinzi nhema kana nyemba, kuti uwedzere kusiyana uye kuravira.
– Usatore munyu – pizi dzinoda muto wakaringana kuti dziravire zvadzo.
- Edza nzira dzakasiyana dzekubikira, senge kumanikidza kubika kana kunonoka kubika, kuti uone zvinokuitira zvakakunakira.
- Rangarira kuti chickpeas yakachipa zvisingaite uye inoshanda - paundi yepizi yakaomeswa inogona kubereka mabheti akati wandei ebhinzi yakabikwa pachidimbu chemutengo weakaiswa mumagaba.

• Kana iwe ukaona kuti chickpeas yakanyanya starchy kana gorosi pakuravira kwako, funga kubvisa matehwe avo usati wabika. Izvi zvinogona kuita mutero zvishoma asi zvinoguma mune creamier, silkier magadzirirwo.
• Usakanganwa kuti chickpeas zvakare inzvimbo yakanaka kwazvo yemiti-based protein, fiber, uye zvimwe zvinovaka muviri. Kuvawedzera pakudya kwako kunogona kuve neakawanda mabhenefiti ehutano, uyezve ivo vanochengetedza uye eco-hushamwari chikafu chekudya.

Kusiyana

Chickpeas Vs Garbanzo

Zvino, iwe unogona kunge uchinetseka kana izvi zviri zvimwe chete. Zvakanaka, nehunyanzvi ivo, asi zvese ingori nyaya ye semantics. Izwi rokuti "chickpea" rinobva pashoko rechiLatini rokuti "cicer arietinum" nepo "garbanzo" rinobva kuSpanish. Saka, ingori nyaya yekuti unoda mutauro upi.

Asi, ngatidzikei kune iyo nitty-gritty. Chickpeas chave chiri chinhu chikuru muMiddle Eastern cuisine kwemazana emakore. Izvo zvinoshandiswa mundiro sehummus uye falafel, uye ngativei chaiye, ndiani asingadi hummus yakanaka? Kune rimwe divi, garbanzo bhinzi dzave dzakakurumbira munzvimbo yeMedithera kwenguva yakareba. Vakazadzwa nezvikafu uye vave chikafu chekudya muUS.

Ikozvino, kana zvasvika pakusiyana-siyana, ese ma legumes ishasha. Iwe unogona kuzvishandisa mumhando dzakasiyana-siyana dzendiro, kubva pastas kusvika kuma saladi kusvika kune crispy croutons. Uye ngatisakanganwe nezve aquafaba, iyo mvura inobva kune chickpeas uye inogona kushandiswa seyakakora kana kutsiva zai mumabikirwo.

Asi, kana iwe uchitsvaga protein inowedzera, garbanzo bhinzi ndiyo nzira yekuenda nayo. Vanotakura magiramu matanhatu eprotein-based protein pakushumira. Uye kana iwe usina gluten-isina, maruva ese ari maviri akachengeteka kudya.

Saka, kunyangwe iwe uchida chickpeas kana garbanzo bhinzi, hapana kuramba kuti zvese zvinonaka uye zvinovaka muviri. Saka, enda mberi uye uzvisanganise mukudya kwako kwemazuva ese. Uye kana iwe uchinzwa uchida, edza kugadzira chickpea pancakes nemastrawberries nekrimu. Vimba nesu, inochinja-chinja.

Chickpeas Vs Lentils

Zvakanaka vanhu, yave nguva yekugadzirisa gakava rekare: chickpeas vs nyemba. Mbeu idzi dzave nemakore dzichirwisana nayo, uye yave nguva yekuzvipedza. Saka tora zvipunu zvako uye gadzirira kuchera mukati.

Zvinhu zvekutanga kutanga, ngatitaure nezve musiyano pakati pevaviri ava vanokwikwidza. Chickpeas dzakakura uye dzakasimba, nepo nyemba dziri diki uye dzakapfava. Chickpeas inotorawo nguva yakareba kuti ibike, asi ine inonaka isina kwayakarerekera inoita kuti ive mota huru yemasosi uye broths. Nyeredzi, kune rumwe rutivi, dzine hunyoro hwevhu kana kuti peppery flavour uye dzinouya mumarudzi akasiyana-siyana uye maumbirwo.

Zvino, ngatidzikei kune iyo nitty-gritty: kukosha kwekudya. Zvose chickpeas uye lentils zvakapfuma mufiber, zvirimwa-based protein, resistant starch, mavitamini, minerals, uye antioxidants. Nekudaro, nyemba dzine macalorie mashoma uye yakawanda fiber pasevhisi zvichienzaniswa nehuku. Chickpeas, kune rumwe rutivi, ine mapuroteni akati wandei. Saka, zvishoma zvekukanda-kumusoro maererano nekuti ndeipi iri nani kwauri.

Asi ngativei chaivo, hatisi kungodya ma legume aya nekuda kwekudya kwawo. Tinoda kuti varavirewo zvakanaka! Uye zvinofadza, zvose chickpeas nenyemba zvinonaka uye zvakasiyana-siyana. Chickpeas dzakanaka muhummus, salads, uye stews, nepo nyemba dzakakwana kune soups, curries, uye porridges.

Saka, ndeipi yaunofanira kusarudza? Zvakanaka, zvinoenderana nezvaunoda iwe uye zvauri kubika. Kana iwe uchitsvaga heartier ingredient inogona kubata chimiro chayo, enda kune chickpeas. Asi kana iwe uchida chimwe chinhu chakanyanya kunyorova nemhando dzakasiyana dzekunaka uye maumbirwo, nyemba ndiyo nzira yekuenda nayo.

Mukupedzisa, iyo chickpea vs lentil gakava rinogona kunge risina kunyatsogadziriswa. Asi chinhu chimwe ndechechokwadi: ese ari maviri ma legume ane hutano, anonaka, uye akakodzera kuwedzera kune yako pantry. Saka enda mberi, tora chipunu, uye chera mukati!

mhedziso

Saka, ipapo iwe unayo - zvese zvaunoda kuziva nezve chickpeas, kubva munhoroondo yavo kusvika kune yavo yekudya kukosha. Chickpeas inzvimbo huru yefiber, mapuroteni, uye mavitamini nemaminerari, uye inogona kushandiswa mumhando dzakasiyana dzekubika. Saka, nguva inotevera paunenge uri muchitoro, nhonga chickpeas - haungazvidembi!

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