Ama-Chickpeas: Amathiphu Wokudla Okunempilo, Isitoreji Nama-Cooking

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe ngoNovemba 14, 2022

I-chickpeas ingenye yezitshalo eziguquguqukayo kakhulu. Baziwa nangokuthi i-garbanzo ubhontshisi futhi bayingxenye yomndeni wakwaFabaceae. Zikhule emhlabeni wonke futhi zisetshenziswa kuzo zombili izitsha ezinoshukela nezinoshukela.

Ake sibheke konke odinga ukukwazi ngalo mdumba.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

Ama-Chickpeas: I-Legume Enomsoco Futhi Ehlukahlukene

Ayini ama-chickpeas?

Uphizi, owaziwa nangokuthi ubhontshisi we-garbanzo, uwuhlobo lwe-legume oluphuma esitshalweni i-Cicer arietinum. Ziyisitshalo saminyaka yonke se-Faboideae, ehlanganisa nobhontshisi wezinso, ama-lentils, namakinati. Ama-chickpeas ahlukaniswa ngezinhlobo ezahlukene, kuhlanganise ne-kabuli enkulu ne-creamier kanye ne-desi encane ne-nuttier desi. Zibuye zaziwa ngamagama ahlukahlukene njengegram, Bengal gram, kanye ne-Egyptian pea.

Umlando nokulinywa

Ama-chickpeas anomlando omude futhi asetshalwe izinkulungwane zeminyaka. Kukholakala ukuthi badabuka eMpumalanga Ephakathi futhi babebhekwa njengokudla okuyisisekelo emiphakathini yasendulo efana neGrisi, iRoma neGibhithe. Namuhla, i-India ikhiqiza ama-chickpeas amaningi kunanoma yiliphi izwe emhlabeni.

Imininingwane yezempilo

Ama-chickpeas abhekwa njengemifino futhi angumthombo omuhle kakhulu wamaprotheni, i-fiber, namavithamini namaminerali abalulekile ahlukahlukene. Ngokusho koMnyango we-FoodData Central, i-chickpeas eyodwa (1/2 indebe ephekiwe) inikeza imisoco elandelayo:

• Amakhalori: 100
• Amafutha: 2 amagremu
• Amakhabhohayidrethi: 17 amagremu
• Umucu: 6 amagremu
• I-calcium: 32 milligrams
• Insimbi: 2.5 milligrams
• Magnesium: 48 milligrams
• Isodium: 6 milligrams

Ama-chickpeas nawo angamaprotheni aphelele, okusho ukuthi aqukethe wonke ama-amino acid adingekayo imizimba yethu ukuze isebenze futhi yakhe imisipha. Ziwumthombo omuhle kakhulu womsoco kubantu abadla imifino kanye nemifino.

Izinzuzo zezempilo

Ama-chickpeas agcwele izinzuzo zezempilo, kufaka phakathi:

• Ukukhuthaza ukusutha: Amachwane ane-fibre ephezulu namaprotheni, okusho ukuthi angakusiza uzizwe ugcwele futhi wanelisekile ngemva kokudla. Lokhu kungaba usizo uma uzama ukwehlisa isisindo noma ulondoloze isisindo esinempilo.
• Ukweseka ukusebenza kobuchopho nohlelo lwezinzwa: Amachwane awumthombo omuhle kavithamini E, obalulekile ebuchosheni nempilo yesistimu yezinzwa.
• Ukunciphisa inkinga yamathumbu: I-fiber ephezulu ku-chickpeas ingasiza ukulawula ukugaya nokunciphisa inkinga yamathumbu.
• Ukunikeza izinzuzo eziningi ngokuphakelwa okukodwa: Ukuphakelwa okukodwa kwamachickpeas kumele uhhafu wokudla okunconyiwe kwansuku zonke kwefayibha futhi kunikeza inani elihle lamaprotheni, okusansimbi, nezinye imisoco ebalulekile.

Ungawafaka kanjani ama-chickpeas ekudleni kwakho

Ama-chickpeas ahlukahlukene ngendlela emangalisayo futhi angasetshenziswa ezitsheni ezihlukahlukene. Nansi eminye imibono:

• Wose ukuze uthole ukudla okulula.
• Yenza i-hummus noma amanye ama-dips.
• Yengeze kumasaladi ukuze uthole amaprotheni engeziwe kanye ne-fiber.
• Zisebenzise ezitsheni nasezitshudeni.
• Yenza i-falafel noma i-veggie burgers.
• Sebenzisa ufulawa we-chickpea ekubhakeni.

Inqubomgomo yokukhangisa namathiphu ebhonasi

Lapho uthenga uphizi osemathinini, bheka izinketho ezine-sodium ephansi futhi uzihlanze ngaphambi kokusebenzisa ukwehlisa okuqukethwe kwe-sodium. Ukuze uthole izinzuzo eziningi, zama ukufaka uphizi ekudleni kwakho okungenani izikhathi ezimbalwa ngeviki. Futhi ungakhohliswa usayizi wawo omncane – amachickpeas agcwele imisoco enganikeza ithoni lezinzuzo zezempilo.

Yini Eyenza Ama-Chickpeas Aphile Kangaka?

1. I-Soluble Fibre Yempilo Yamathumbu

Ama-chickpeas, owaziwa nangokuthi ubhontshisi we-garbanzo, aqukethe i-fiber encibilikayo esiza ukukhuthaza amagciwane anempilo emathunjini. Le fibre idilika ku-colon, okwenza kube lula ukugaya futhi kukhuthaze ukugeleza kwamathumbu okuvamile. Ucwaningo luye lwathola ukuthi ukudla ama-chickpeas kungehlisa ingozi yokuba nezinkinga zamathumbu futhi kwenze kube lula ukuthulula.

2. Qedela Amaprotheni Okwakha

Ama-chickpeas aqukethe ama-amino acid abalulekile, okuyizinto zokwakha ezidingwa imizimba yethu ukuze isebenze kahle. Ziwumthombo omuhle kakhulu wamaprotheni, ikakhulukazi kubantu abadla imifino abangase babe nobunzima bokuthola amaprotheni anele ekudleni kwabo. Ama-chickpeas agcwele amaprotheni futhi anikeza izinzuzo eziningi, okuwenza abe isengezo esihle kakhulu ekudleni kwakho kwansuku zonke.

3. Ikhuthaza Ukusutha Ngokuncipha Kwesisindo

Ama-chickpeas agcwele izinzuzo ezinikeza ithani lokudla okunomsoco ephaketheni elincane, elincane. Bamele ukudla okuphelele okukhuthaza ukusutha, okukwenza uzizwe ugcwele futhi kukusize ulahlekelwe isisindo uma uzama ukulondoloza noma ukwehlisa isisindo.

4. Ilungele Umsebenzi Wengqondo Nohlelo Lwezinzwa

Ama-chickpeas angumthombo omuhle kakhulu kavithamini E, obalulekile ekusebenzeni kobuchopho nesimiso sezinzwa. Futhi aqukethe i-magnesium, ebalulekile ekusebenzeni kwezinzwa futhi isiza ukulawula amazinga kashukela egazini.

5. Yehlisa Ingozi Yokuthuthukisa Isifo Senhliziyo

Ama-chickpeas anenkomba ephansi ye-glycemic, okusho ukuthi awabangeli ukukhuphuka ngokushesha kwamazinga kashukela egazini. Lokhu kubenza babe ukukhetha okuhle kakhulu kubantu abanenkinga yokulawula amazinga kashukela egazini. Ama-chickpeas nawo asebenza njengomthombo omkhulu we-fiber, esiza ukugcina izinhlelo zamathumbu nenhliziyo ziphilile. Aphansi emazingeni e-sodium, amafutha, ne-cholesterol, okunciphisa ingozi yokuba nesifo senhliziyo.

6. I-Gluten-Free kanye ne-Celiac Disease Friendly

Ama-chickpeas ayisinqumo esihle kubantu abaphila nesifo se-celiac noma ukungabekezelelani kwe-gluten. Azinayo i-gluten ngokwemvelo, okwenza kube ukukhetha okuphephile kulabo abadinga ukugwema i-gluten. Kodwa-ke, kubalulekile ukufunda uhlu lwesithako emikhiqizweni yamachickpea ehlanganiswe kusengaphambili, njengoba ingase ibe ne-gluten noma ezinye izithako okungezona ezemvelo. Njengomthetho wesithupha, uma ungakwazi ukuphimisa, cishe akulula noma akulula.

7. Iyaguquguquka futhi Imnandi

Ama-chickpeas ahlukahlukene ngendlela emangalisayo futhi angasetshenziswa ezitsheni ezihlukahlukene. Zingenziwa zigaywe futhi zenziwe i-hummus, zengezwe kumasaladi, isobho, nezitshulu, noma zosiwe futhi zidliwe njengokudla okulula. Kukhona ngisho nezinhlobo ezahlukene zamachickpeas anezinongo ezitholakalayo ukwethula izithako ezengeziwe kanye nokunciphisa inani lamafutha angenampilo kanye nesodium ekudleni kwakho.

Ibhonasi: Inqubomgomo Yokukhangisa

Ama-chickpeas ayinhlanganisela enempilo futhi emnandi kunoma yikuphi ukudla. Zigcwele izakhamzimba futhi zinikeza izinzuzo eziningi zezempilo. Ukufaka ama-chickpeas ekudleni kwakho kungasiza ekukhuthazeni ukusutha, ukugcina izinhlelo zakho zamathumbu nenhliziyo ziphilile, futhi kunciphise ingozi yokuba nesifo senhliziyo.

Izinzuzo Zokudla Kwezinkukhu

Uhlolojikelele lweChickpeas

Ama-chickpeas, owaziwa nangokuthi ubhontshisi we-garbanzo, i-legume yonyaka eyingxenye yomndeni we-Faboideae womndeni wakwa-Fabaceae. Afika ngezinhlobo ezahlukene, okuhlanganisa i-Bengal gram kanye ne-Egypt pea, futhi aziwa ngokuhlukahluka ngokuthi ama-chickpeas, ubhontshisi we-garbanzo, noma ama-chick peas. Ama-chickpeas angumdlali onamandla phakathi kwemifino, enomsoco ophezulu.

Okuqukethwe Kwezakhamzimba ku-Chickpeas

Ithebula elilandelayo libonisa okuqukethwe kwezakhi zikaphizi obilisiwe, othathwe ku-USDA. Inani lomsoco ngamunye liboniswa ngokuhambisana nezimfuneko zansuku zonke zomuntu omdala omaphakathi, kodwa izidingo zingahluka kuye ngobudala nezinye izici.

| Umsoco | Inani nge-100g | Imfuneko Yansuku zonke |
| - | - | - |
| Amandla | 686 kJ (164 kcal) | - |
| Amafutha | 2.6g | 44-77 g |
| Amakhabhohayidrethi | 27.4g | 130 g |
| Ifayibha | 7.6g | 25-38 g |
| Amaprotheni | 8.9g | 46-56 g |
| Vitamin C | 4.0 mg | 90 mg |
| Vitamin E | 0.4 mg | 15 mg |
| Vitamin K | 4.8µg | 120µg |
| Ikhalsiyamu | 49 mg | 1000-1300 mg |
| Insimbi | 2.9 mg | 8-18 mg |
| Magnesium | 48 mg | 310-420 mg |
| Phosphorus | 168 mg | 700 mg |
| I-Potassium | 291 mg | 4700 mg |
| Zinc | 1.5 mg | 8-11 mg |
| Fola | 172µg | 400µg |
| I-Pantothenic Acid | 0.6 mg | 5 mg |

Amavithamini ku-Chickpeas

Ama-chickpeas angumthombo omuhle wamavithamini amaningana abalulekile, kuhlanganise:

• I-Vitamin C: Cishe i-4.0mg nge-100g, ebalulekile ekusebenzeni kwamasosha omzimba kanye nempilo yesikhumba.
• I-Vitamin E: Cishe i-0.4mg nge-100g ngayinye, ebalulekile ekugcineni isikhumba namehlo enempilo.
• I-Vitamin K: Cishe i-4.8µg ku-100g ngayinye, ebalulekile ekuhlulekeni kwegazi nempilo yamathambo.
• I-Folate: Cishe u-172µg nge-100g ngayinye, ebalulekile kwabesifazane abakhulelwe futhi esiza ukusekela ukusebenza kobuchopho obunempilo.
• I-Pantothenic Acid: Cishe i-0.6mg nge-100g, ebalulekile ekuguquleni ukudla kube amandla.

Ama-carbohydrate ku-Chickpeas

Ama-chickpeas angumthombo omuhle wama-carbohydrates, cishe angama-27.4g ku-100g. Futhi ane-fiber ephezulu, cishe ngo-7.6g ku-100g. Ama-carbohydrate aku-chickpeas awushukela wemvelo, onomthwalo ophansi we-glycemic. Lokhu kusho ukuthi zigaywa kancane, zinikeza umthombo wamandla ozinzile usuku lonke.

Ama-Chickpeas: I-Snack Enenhliziyo Engase Igcine Uzizwa Ugcwele

Indlela Ama-Chickpeas Asebenza Ngayo Ukukhuthaza Ukugcwala

Ama-chickpeas anesipiliyoni kubuciko bokugcina uzizwa ugcwele. Agcwele i-fiber namaprotheni, asebenzela ukwehlisa ukugaya futhi acindezele izimpawu zendlala ezisebenza ngokweqile. Isitashi ku-chickpeas sigayeka kancane, okukusiza uzizwe ugcwele isikhathi eside. Ama-chickpeas aphinde akhuthaze ukukhululwa kwamahomoni alawula isifiso sokudla futhi akhuthaze imizwa yokusutha. Eqinisweni, ucwaningo olwenziwa kwabesifazane lwathola ukuthi labo abavame ukudla okusanhlamvu okusanhlamvu, okuhlanganisa nophizi, babenenkomba yesisindo somzimba ephansi (BMI) nomjikelezo okhalweni uma kuqhathaniswa nalabo ababelinganisela ukudla kwabo.

Imithelela Ehlaba umxhwele yamaChickpeas Ekulawuleni Indlala

Okutholwe ekubuyekezweni kocwaningo lwabantu kubonisa ukuthi ama-chickpeas anenkomba ephansi ye-glycemic index (GI), okusho ukuthi asiza ukugcina amazinga kashukela egazini enempilo. Lezi yizindaba ezinhle zokulawula indlala ngoba uma amazinga kashukela egazini ezinzile, mancane amathuba okuthi uzizwe ulambile. Ama-chickpeas nawo angumthombo omkhulu we-choline, isakhi esibalulekile esidingekayo ekukhiqizeni izithunywa zamakhemikhali ezithile ohlelweni lwezinzwa oludlala indima ebalulekile empilweni yengqondo.

Ama-Chickpeas: Amaminerali Abalulekile Wempilo Yengqondo

Ama-chickpeas aqukethe umthamo wenhliziyo we-magnesium ebalulekile yamaminerali, ekhombisa imiphumela ethembisayo ekuvikeleni ekucindezelekeni nasekukhathazekeni. Ucwaningo luqhathanise ukudla okunothe nge-magnesium, okuhlanganisa nophizi, nempilo yengqondo yabantu abadala futhi lwathola ukuthi labo abadla amanani aphezulu e-magnesium banengozi ephansi yokudangala nokukhathazeka.

Ungawagcina Kanjani Ama-Chickpeas: Amathiphu Namasu

Izinketho Zokugcina

Uma kuziwa ekugcineni ama-chickpeas, ziningi izindlela zokwenza ngakho. Nazi ezinye izinketho ezijwayelekile:

• Ikhabethe: Ama-chickpeas asethinini noma acwilisiwe angagcinwa endaweni epholile, eyomile njengekhabethe kuze kube unyaka.
• Isiqandisi: Amatshwele aphekiwe angagcinwa esitsheni esingangeni moya esiqandisini isikhathi esingangesonto.
• Isiqandisi: Ama-chickpeas angaqandiswa kuze kube yizinyanga eziyisithupha, aphekwe noma angaphekwa.

Ama-Chickpeas Aqandayo

Ukuqandisa ama-chickpeas kuyindlela elula kakhulu yokuba nawo ekudleni okuzayo. Nansi indlela yokwenza:

• Ama-Chickpeas Aphekiwe: Ingxenye yama-chickpeas aphekiwe ezikhwama ezincane zefriji noma iziqukathi ezingangeni moya. Ukuze kube lula nakakhulu, zifrize kumathreyi e-ice cube. I-cube eyodwa icishe ilingane nesipuni esisodwa.
• I-Aquafaba: Uketshezi oluphuma kuphizi okheniwe, okwaziwa nangokuthi i-aquafaba, luqina kahle futhi. Wathele emathreyini e-ice cube bese uwaqandisa ukuze usetshenziswe esikhathini esizayo njengokushintsha iqanda ekuphekeni.
• Ama-Chickpeas Angaphekiwe: Ukuze umise ama-chickpeas angaphekiwe, qala ngokuwasakaza ethreyini ehlanganiswe ne-foil noma ukugoqa kwepulasitiki. Friza kuze kuqine, bese udlulisela esikhwameni sefriji noma esitsheni esingangenisi umoya.

Ukugcina ama-Chickpeas at Room Temperature

Uma uthenge imikhiqizo ye-chickpea ephambili kusukela kwelula noma enosawoti kuya eboshwe noma egazingiwe, ungase uzibuze ukuthi igcinwa kanjani. Nawa amanye amathiphu:

• Izikhwama ezivuliwe: Dlulisa amatshwele esitsheni esingangeni moya noma embizeni bese uwagcina endaweni eshisa kakhulu.
• Izikhwama ezivaliwe: Uma isikhwama singavulwa, singagcinwa emazingeni okushisa asendaweni.
• Izimbiza zengilazi: Uma uthenge ama-chickpeas embizeni yengilazi, kuhle ukuthi uwagcine efrijini uma esevuliwe ukuze unciphise ingozi yokubola.
• Ukudla okulula: Uma wenze ukudla okulula kwe-chickpea ekhaya, kugcine esitsheni esingangeni moya noma embizeni ekamelweni lokushisa.

Imithelela Yesitoreji Kuphizi

Indlela ogcina ngayo ama-chickpeas ingathinta ukuthungwa kwawo kanye nempilo yeshelufu. Nazi ezinye izinto okufanele uzikhumbule:

• Ama-chickpeas amile: Ama-chickpeas agcinwe isikhathi eside ekamelweni lokushisa angase aphelelwe yisikhathi futhi athinte ukuthungwa kwesitsha osenzayo.
• Ukumunca iphunga: Ama-chickpeas angakwazi ukumunca iphunga elivela kokunye ukudla, ngakho-ke kungcono ukuwagcina esitsheni esingangeni moya noma embizeni.
• Impilo yeshelufu ephansi: Uphizi ogcinwe ekamelweni lokushisa uneshelufu eliphansi lokuphila kunalawo agcinwe esiqandisini noma efrijini.
• Isikhumba sihlala: Uma ugcina uphizi ophekiwe efrijini, isikhumba singahlala siqinile futhi sithinte ukuthungwa kwesitsha.

Indlela Yokupheka Ama-Chickpeas: Amathiphu Namasu

Ukulungiselela Ama-Chickpeas Ukupheka

– Geza amachickpeas kahle ngaphansi kwamanzi agelezayo ukuze ususe noma yikuphi ukungcola noma imfucumfucu.

• Gcoba ama-chickpeas ngobusuku endishini enkulu yamanzi ukuze unciphise isikhathi sokupheka futhi uthuthukise ukuthungwa.
• Uma unesikhathi esifushane, ungasebenzisa indlela yokucwilisa okusheshayo: vala ama-chickpeas ngamanzi ebhodweni, ulethe kumathumba, futhi uvumele ukuhlala ihora ngaphambi kokukhipha nokuwasha.
• Uma usebenzisa ama-chickpeas asemathinini, yeqa isinyathelo sokucwiliswa bese uwahlanza kahle ngaphambi kokuwasebenzisa.

– Wasebenzise esikhundleni senyama emaresiphi akho owathandayo.
- Linga ngezinongo nezinongo ezahlukahlukene ukuze uthole ukunambitheka okuthandayo.
- Hlanganisa uphizi namanye ubhontshisi, njengobhontshisi omnyama noma udali, ukuze uthole ukuthungwa nokunambitha okuhlukahlukene.
– Ungagabi ngosawoti – amachwane adinga isinongo esinele ukuze anambitheke kahle.
- Zama izindlela zokupheka ezihlukene, njengokupheka ukucindezela noma ukupheka kancane, ukuze ubone ukuthi yini ekusebenzela kangcono.
- Khumbula ukuthi ama-chickpeas ashibhile ngendlela engaqondakali futhi asebenza kahle - ikhilogremu yama-chickpeas omisiwe angakhiqiza amaqoqo amaningana kabhontshisi ophekiwe ngengxenyana yezindleko zamathini.

• Uma uthola ukuthi ama-chickpeas anesitashi kakhulu noma anezinhlamvu ngokunambitha kwakho, cabanga ukususa izikhumba zawo ngaphambi kokupheka. Lokhu kungaba intela kancane kodwa kuphumele kukhilimu, ukuthungwa kwesilika.
• Ungakhohlwa ukuthi ama-chickpeas nawo angumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni, i-fiber, nezinye izakhi. Ukuzingeza ekudleni kwakho kungaba nezinzuzo eziningi zezempilo, futhi ziyinketho yokudla esimeme futhi eco-friendly.

Umehluko

Chickpeas Vs Garbanzo

Manje, ungahle uzibuze ukuthi ngabe lezi ziyafana yini. Nokho, ngokobuchwepheshe banjalo, kodwa konke kuyindaba nje ye-semantics. Igama elithi "chickpea" livela egameni lesiLatini elithi "cicer arietinum" kanti elithi "garbanzo" livela eSpanishi. Ngakho-ke, kuyindaba nje yokuthi ukhetha luphi ulimi.

Kodwa, ake sehlele ku-nitty-gritty. Ama-chickpeas abe yisithako esiyisisekelo sokudla kwaseMpumalanga Ephakathi amakhulu eminyaka. Zisetshenziswa ezitsheni ezifana ne-hummus ne-falafel, futhi masibe ngokoqobo, ubani ongathandi i-hummus enhle? Ngakolunye uhlangothi, ubhontshisi we-garbanzo ubulokhu udumile esifundeni saseMedithera isikhathi eside. Zigcwele izakhamzimba futhi seziyinsika yokudla e-US.

Manje, uma kuziwa ekuguquguqukeni, zombili izidumba zingama-champs. Ungawasebenzisa ezitsheni ezihlukahlukene, kusukela kuma-pastas kuya kumasaladi kuya kuma-croutons acwebile. Futhi masingakhohlwa nge-aquafaba, uketshezi oluphuma kuphizi futhi lungasetshenziswa njenge-ejenti ejiyayo noma esikhundleni seqanda ekuphekeni.

Kodwa, uma ufuna i-protein boost, ubhontshisi we-garbanzo uyindlela yokuhamba. Bapakisha amagremu angu-6 weprotheyini esekelwe esitshalweni ngokuphakela ngakunye. Futhi uma ungenayo i-gluten, yomibili imidumba iphephile ukuthi ingadliwa.

Ngakho-ke, kungakhathaliseki ukuthi ukhetha ama-chickpeas noma ubhontshisi we-garbanzo, akukho ukuphika ukuthi kokubili kumnandi futhi kunomsoco. Ngakho-ke, qhubeka futhi uwahlanganise ekudleni kwakho kwansuku zonke. Futhi uma uzizwa unamandla, zama ukwenza amakhekhe ama-chickpea ngamastrawberry nokhilimu. Sithembe, ishintsha umdlalo.

Ama-Chickpeas Vs I-Lentils

Kulungile bakwethu, sekuyisikhathi sokuxazulula impikiswano endala: uphizi vs udali. Le midumba isineminyaka ilwa nayo, futhi sekuyisikhathi sokuthi iqede nya. Ngakho-ke thatha izinkezo zakho futhi ulungele ukumba phakathi.

Okokuqala, ake sikhulume ngomehluko phakathi kwalaba ababili abaqhudelanayo. Ama-chickpeas makhudlwana futhi anenhliziyo, kuyilapho ama-lentils mancane futhi athambile. Ama-chickpeas nawo athatha isikhathi eside kakhulu ukupheka, kodwa ane-flavour engathathi hlangothi eyenza imoto enhle yamasoso nama-broth. Ngakolunye uhlangothi, ama-lentils ane-flavour encane yomhlaba noma i-peppery futhi anemibala ehlukahlukene kanye nokuthungwa.

Manje, ake sehlele ku-nitty-gritty: inani lokudla okunempilo. Kokubili ama-chickpeas nama-lentils anothe nge-fiber, amaprotheni asekelwe ezitshalweni, isitashi esingazweli, amavithamini, amaminerali, nama-antioxidants. Kodwa-ke, ama-lentile anama-calories ambalwa kancane kanye nefayibha eningi ngokuphakelwa ngakunye uma kuqhathaniswa nophizi. Ngakolunye uhlangothi, ama-chickpeas aqukethe amaprotheni athe xaxa. Ngakho-ke, i-toss-up kancane mayelana nokuthi iyiphi engcono kuwe.

Kodwa masibe ngokoqobo, asigcini nje ngokudla lezi zidumba ngenxa yomsoco wazo. Sifuna nabo banambithe kahle! Futhi ngenhlanhla, kokubili ama-chickpeas nama-lentils amnandi futhi ahlukahlukene. Ama-chickpeas alungile ku-hummus, amasaladi, nezitshulu, kanti udali ulungele isobho, ukheri, namaphalishi.

Ngakho, iyiphi okufanele ukhethe? Hhayi-ke, kuncike kulokho okuthandayo nokuthi upheka ini. Uma ufuna isithako se-heartier esikwazi ukubamba isimo saso, thola ama-chickpeas. Kodwa uma ufuna okuthile okuthenda kakhudlwana okunezinhlobonhlobo zama-flavour kanye nokwakheka, ama-lentile ayindlela yokuhamba.

Sengiphetha, impikiswano ye-chickpea vs lentil ingase ingaxazululeki ngempela. Kodwa into eyodwa eqinisekile: yomibili le midumba inomsoco, imnandi, futhi ifanele ukwengezwa ku-pantry yakho. Ngakho-ke qhubeka, thatha isipuni, futhi umbe phakathi!

Isiphetho

Ngakho-ke, usunakho - konke odinga ukukwazi mayelana nama-chickpeas, kusukela emlandweni wawo kuya ekudleni kwawo. Ama-chickpeas angumthombo omkhulu we-fiber, amaprotheni, namavithamini namaminerali, futhi angasetshenziswa ekuphekeni okuhlukahlukene. Ngakho-ke, ngokuzayo uma usesitolo segrosa, thatha amachickpeas – ngeke uzisole!

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

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Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.