Chickpeas

A yau, rago ne kawai bai ji labarin irin wannan samfur mai ban mamaki ba kamar kaji! Kwanan nan, shaharar manyan wake, wanda ake kira "Baturke" ko "mutton", kawai yana birgima a cikin ƙasarmu. Amma ba koyaushe haka yake ba. A zahiri, shekaru ashirin da suka gabata, ba mu da ƙarancin buƙatun kaji. Amma dacewar samfurin yanzu yana da sauƙin bayyanawa. Tabbas, kwanan nan ne salon rayuwa mai lafiya ya zama abin sawa.

Amintaccen abinci mai gina jiki wani ɓangare ne na rayuwar lafiya. Kuma kaji ba shi da wuri daga wuri na ƙarshe cikin ƙoshin lafiya. Yi la'akari da dalilin da ya sa kaji yake da kyau ga jikin mutum da abin da wannan samfurin yake gaba ɗaya.
Chickpeas sun shahara musamman a Gabas ta Tsakiya, inda ake amfani da su wajen yin hummus da falafel.

Ganyen rago (kabewa, kabeji da aka noma, wake rago) na cikin dangin legume. Suna cin tsaba na kajin, wanda shine kyakkyawan tushen furotin kayan lambu. Ana kallon kudu maso gabashin Turkiyya da arewa maso gabashin Siriya a matsayin mahaifar kaji. Ana shuka kajin a ƙasashe sama da 50, amma shugabannin sune Indiya, Pakistan, Iran, Turkiya, Siriya, da Australia da Habasha. Ana samun ƙyanƙyashe na kajin our country a ƙasashe da yawa na duniya, musamman a Turkiyya.

Abubuwan amfani

• Ya ƙunshi kusan 20-30% na furotin, 50-60% na carbohydrates, da har zuwa mai ƙoshin lafiya na 7%, da zinc, folic acid, phosphorus, potassium, magnesium, lysine, bitamin B1 da B6.
• Chickpeas na dauke da sinadarin abinci mai narkewa da mara narkewa, wanda ke da tasiri mai tasiri a bangaren narkar da abinci.
• Ya kamata a haɗa su cikin abincin mutanen da ke bin tsarin abinci, saboda yana daidaita matakan sukari da kuma saturates da kyau.
• Godiya ga methionine, kaji na iya rage matakan cholesterol na jini. Chickpeas suma suna da sakamako mai kyau akan aikin tsarin juyayi saboda yawan manganese.
• Saboda sinadarin iron dinsu, kaji na da kyau ga masu fama da karancin jini.

Kafin fara tattaunawa game da tasirin kaza a jikin mutum, Ina so in dan yi taka tsantsan game da abin da wannan abin yake. Bayan haka, daidai ne saboda saturation tare da abubuwa masu amfani cewa samfurin shuka ya shahara don abubuwan warkarwa.

Imar abinci mai gina jiki ta 100 g na samfurin:

• sunadarai - har zuwa 19.7 g;
• carbohydrates - har zuwa 60 g;
• kitsen mai - 6-6.5 g;
• fiber na abinci - 3 g;
• ruwa - har zuwa 12 g.
• Yin nazarin darajar abinci mai gina jiki na kaza, mutum na iya fahimtar cewa samfari ne mai yawan carbohydrate, wadatacce cikin furotin da acid mai ƙanshi.

Chickpea ya ƙunshi abubuwa masu amfani masu zuwa:

• siliki;
• magnesium;
• alli;
• potassium;
• phosphorus;
• manganese.
• baƙin ƙarfe;
• boron

Chickpeas na dauke da sinadarin nicotinic da ascorbic acid. Hakanan samfurin ya ƙunshi Omega-3 da Omega-6 acid. Vitamin kamar su A, K, B1, B2, B4, B6, B9, E sun ba wa kaji na musamman daraja. Ya kamata a lura da babban abun cikin sitaci - har zuwa 43%.

Wannan abin kirki ne, mai gina jiki kuma, a hanya, samfur ne mai ɗanɗano. Duk maza da mata suna son sa daidai. Ba a hana wa yara ma. Kuma yaya fa'idar da yake kawo wa jiki!

Amfanin kaji a jikin mace

Chickpeas irin wannan samfurin ne mai kyau ga jikin mata da maza. Amma zan so yin la'akari da wannan fa'idar daki-daki daban.

Abu na farko da za'a iya fada game da fa'idodin waɗannan peas ɗin ga jikin mace shine cewa kayan ya kamata a sha yayin jinin al'ada. Peas tana cike da baƙin ƙarfe. Wannan sinadarin yana da matukar mahimmanci a sake cika shi domin rage radadin ciwon mara na al'ada da kuma kiyaye daidaitattun abubuwan da ke jikin mace a karshen kwanaki masu muhimmanci. Hakanan ba'a yarda da matakin ƙananan haemoglobin ba yayin lokacin gestation. Sabili da haka, idan babu contraindications, an shawarci uwaye masu zuwa da su haɗa wannan samfurin mai mahimmanci a cikin abincin su.

Kuna iya fara cin naman alade mai daɗi da daɗi a shirye don ɗaukar ciki. Koyaya, wannan kyautar yanayi tana da kyakkyawan sakamako ba kawai ga tsarin haihuwa na mace ba. Chickpeas suna cike da bitamin E kuma suna dauke da Omega-3.6 acid. Saboda wannan wadatar, wannan samfurin yana da tasiri mai kyau akan lafiyar fata, gashi, da farantin ƙusa. Hakanan ana ba da damar Chickpeas tare da kyawawan abubuwan antioxidant. Ta hanyar shan wannan kayan ƙanshi mai daɗin gina jiki, zai fi sauƙi a ci gaba da samartaka kuma a kula da gani. Kuma wannan yana da mahimmanci ga mata. Af, kaji, abun cikin kalori wanda yake da yawa sosai (364 Kcal a kowace gram 100), baya lalata adadi sosai.

Abinda yakamata shine glycemic index of peas is 28. Wannan shine mafi karancin ma'ana game da yawan shan abincin da ke dauke da carbohydrates. An samo shi saboda yawan abun ciki na fiber na abinci. Saboda haka, zamu iya yanke hukunci cewa kaji ba zai iya haifar da daɗaɗa saitin ƙarin fam ba. GI mara nauyi yana nuna cewa an yarda da samfurin don amfani (tare da taka tsantsan) tare da ciwon sukari.

Amfanin kaji na maza

Chickpeas na da matukar amfani a jikin namiji. Jikewa tare da furotin na kayan lambu da acid mai amfani yana taimakawa inganta ƙarfi. Tasirin wannan samfurin akan ƙarfin namiji almara ce. Duk wani mutum zai yaba da dandano na kaji mai gina jiki. Amma jima'i mai ƙarfi yana buƙatar mai gina jiki, mai yawan kalori, amma a lokaci guda, abincin da ba shi da illa ga jiki da adadi. Chickpeas cikakke ne a nan! Cin “naman alade” aƙalla sau 2-3 a mako, zaka iya kare zuciya da hanyoyin jini da aminci.

Abubuwan da aka samo a cikin wannan samfurin suna ciyar da ƙwayar zuciya da ƙarfafa ganuwar hanyoyin jini. Amma, kamar yadda kuka sani, maza suna cikin haɗarin saurin ci gaban cututtukan zuciya da jijiyoyin jini. Saturates kaji tare da ikon kariya da tsarin juyayi. Hakanan yana da mahimmanci ga maza waɗanda wasu lokuta rayuwarsu kan cika da damuwa. Wadannan peas suna da kyau don kiyaye jiki siriri kuma yana ciyar da ƙwayar tsoka yayin horo na jiki. Bayan duk wannan, samfurin ya ƙunshi dukkanin furotin iri ɗaya masu mahimmanci da bitamin waɗanda ke ciyarwa da kare kyallen takarda.

Gaba ɗaya fa'idodin kiwon lafiya

Chickpeas suna da mahimmanci ga jerin abubuwa masu zuwa na magani:

• yana tsarkake jikin gubobi, yana da tasirin antioxidant;
• yana ƙarfafa tsarin rigakafi, yana daidaita metabolism;
• inganta tsarin hematopoiesis, yana ƙarfafa ganuwar hanyoyin jini;
• yana da sakamako mai amfani akan tsarin numfashi;
• taimaka wajen kiyayewa da inganta hangen nesa;
• inganta tsarin narkewa;
• yana hana ci gaban atherosclerosis;
• yana taimaka wajen daidaita bayanan glycemic a cikin ciwon sukari mellitus;
• ciyar da haɗin gwiwa da ƙwayar tsoka.

Kuma wannan ba cikakken jerin fa'idodi ne na amfanin kaji wanda wannan samfurin yake da mahimmanci a cikin lafiyayyen abinci ba. Akwai a zahiri akwai fa'idodi da yawa da suka mamaye rashin dacewar da ke wanzu.

Menene cutarwa daga cin kaji?

Tare da duk fa'idodin samfurin, har yanzu akwai rashin fa'ida. Chickpeas ba cikakke ba ne, kuma ba kowa ke iya cin sa ba koyaushe.

Ya kamata a tuna cewa kasancewar kowace cuta da ke neman abinci na musamman dalili ne na tuntuɓar ƙwararren masani dangane da halaccin shigar da kaji a cikin abincin.

Har ila yau, akwai adadin masu yawa don amfani da wannan fis:

• kasancewar rashin haƙƙin mutum ga wannan samfurin;
• cututtuka na hanji, laushi;
• cututtuka na hanta da pancreas;
• cutar mafitsara da mafitsara.

Babban mahimmancin hanawa ga kaji suna da alaƙa da gaskiyar cewa samfurin yana ba da gudummawa ga haɓakar gas. Kuma idan akwai cututtukan tsarin gabobi wanda wannan alamar zata iya ƙaruwa ko tsokanar sakamako mai cutarwa, ana bada shawara don ware kajin da sauran ɗanyun wake daga abincin. Jikewa tare da bitamin da abubuwan alamomi shine fa'ida, wanda yake da kyau ga jiki.

Amma a cikin yanayin idan akwai halayen rashin lafiyan ga wasu abubuwan da ke cikin samfurin, bai kamata ku jarabci rabo ba. Bayan haka, rashin lafiyar abinci yana haifar da haɗarin gaske. In ba haka ba, kaji na da lafiya. Wannan samfurin shima yana da dadi sosai!

Labarin shahara!

An san wake wake mai launin ruwan kasa mai matsakaici a yau ta hanyar gourmets da masaniyar abinci mai daɗi da lafiya a duniya! Chickpea ana ɗauke da kayan lambu mai ƙamshi mai kyau. An yaba da shi a Indiya, Turkiya, Italiya, Isra'ila, da sauran ƙasashe. Noman Chickpea ya fara ne kimanin shekaru 7,500 da suka gabata. Chickasar ƙasan kaji ita ce Gabas ta Tsakiya. Romawa da Helenawa sune farkon waɗanda suka yaba fa'idodi da ɗanɗano samfurin kuma suka fara amfani da wannan baiwar ta yanayin girke girke. A cikin zamani na zamani, kaji ya sami farin jini saboda irin waɗannan shahararrun jita-jita kamar su hummus da falafel.

Yadda za'a zabi da adana

Don samun abinci mai daɗi da lafiya, ya kamata ku zaɓi kajin da ya dace. Duk abu mai sauƙi ne a nan! Peas ya zama mai yawa, mai santsi, mai launi iri ɗaya. Launi - daga launin ruwan kasa mai haske zuwa tabarau masu ɗan kaɗan (ya danganta da iri-iri da kuma matakin girma). Bai kamata ku sayi samfurin ba idan kun ga yawancin lalacewar fata. Wari mara dadi, kasancewar almara - wadannan alamomi ne da ke cewa kaji ya tabarbare. Yakamata wake yayi kamar girmansa.

Ana ajiye Chickpeas na dogon lokaci (har zuwa watanni 12) idan an samar da yanayi daidai don lokacin ajiya. Wadannan peas suna buƙatar duhu, rashin danshi, da tsarin zazzabi na 0 zuwa 5 digiri. A karkashin irin wannan yanayi, wake ba zai lalace na dogon lokaci ba kuma zai kiyaye halayen sa.

Anan yana da tsari sosai da lafiya kaji! Samfurin ya zama sananne kuma ana samun saukinsa a sararin kasuwancin ƙasarmu. Farashin samfurin ya bambanta dangane da ƙasar samarwa, alama, da daraja. Amma gabaɗaya, zaɓi ne mai arha, mai lafiya, kuma mai daɗin abinci mai tushen tsire-tsire!

Abin da za a dafa daga kaji: TOP-5 girke-girke na abinci mai daɗi da lafiya

Bozbash da kaji

Lokacin dafa abinci: 2 hours

Sinadaran:

• Ragunan rian Rago - 1.5 kg
• Chickpeas - 150 g
• Karas - 2 inji mai kwakwalwa.
• Apples mai tsami - 2 inji mai kwakwalwa.
• Tumatir a cikin ruwan 'ya'yansu - 5 inji mai kwakwalwa.
• Barkono Bulgarian - 2 inji mai kwakwalwa.
• Albasa - 2 inji mai kwakwalwa.
• Chili barkono - 1 pc.
• Tafarnuwa - 5 cloves
• Cilantro - rassa 5
• Gishiri - 30 g
• Zira - 12 g
• Black barkono barkono - 15 inji mai kwakwalwa.
• Hops-suneli - 13 g
• Coriander - 6 g
• Ruwa - 3 l

Hanyar dafa abinci:

• Yanke haƙarƙarin rago a ƙashin haƙarƙarin 2. Cika da ruwa. Tafasa kan wuta mai zafi tsawon awanni 1.5 tare da kanwa da gishiri da aka riga aka jiƙa da ruwa.
  Sa'an nan kuma ƙara yankakken karas da yankakken apple da dukan barkono barkono. Tafasa na mintina 15. Sa'an nan kuma ƙara cubes barkono kararrawa da yankakken tumatir a cikin ruwan ku.
• Niƙa cumin, tsaba coriander, da barkono barkono a cikin turmi. Ƙara miya. Ƙara hop-tabbas da yankakken albasa cikin rabin zobba. Dama kuma dafa don karin minti 2.
  Yayyafa tare da yankakken cilantro da tafarnuwa yayin yin hidima.

Chickpeas da salatin farin kabeji mai yaji

Lokacin dafa abinci: awa 1

Sinadaran:

• Chickpeas - 300 g
• Farin kabeji - 1/3 shugaban kabeji
• Young dankali - 7 inji mai kwakwalwa.
• Tumatir - 1 pc.
• Shallots - 1 pc.
• Lemun tsami - ½ pc.
• Fresh cilantro - tsire-tsire 3
• Man zaitun - cokali 2 l.
• Manna Curry - 1 tbsp l.
• Vinegar - 1 tsp.
• Turmeric - 1 tsunkule
• Gishirin teku - 1 tsunkule

Don ƙara mai:

• Rootananan tushen ginger - 1 pc.
• Fat yogurt - 3 tbsp. l.
• Virginarin Man Zaitun na Virginari - 2 tbsp l.
• Tamarind miya - 1 tsp
• Turmeric - 1 tsunkule

Hanyar dafa abinci:

• Tafasa kaji kamar yadda umarnin yake akan kunshin.
• Matsi 2-3 tbsp na lemun tsami rabin. spoons na ruwan 'ya'yan itace.
• Kwatsa farin kabeji a cikin ƙananan ƙananan maganganu kuma, bayan yanke katako mara ƙarfi, saka a cikin kwano mai zurfi.
• Pasteara manna curry da ɗanɗano na turmeric, a ɗebo ruwan lemon tsami da man zaitun a motsa.
• Sanya kabejin da aka ɗora a kan ƙanana da gasa a ƙarƙashin gasa mai daɗaɗuwa na tsawon minti 5.
• Bare ɗanyen, a yanka shi da zobe na bakin ciki, a sa a cikin roba mai zurfi, a yayyafa masa ruwan tsami, a bar shi ya huce.
• Yanke tumatir a kananan ƙananan.
• Tafasa dankalin ba tare da kwasfa ba sai a yanka shi gida hudu.
• Tomatoara tumatir, chickpeas, dankali, dafaffen farin kabeji a cikin albasan da aka kwashe sannan a haɗa komai.
• Kwasfa da finely grate da ginger tushen.
• Shirya kayan miya: hada yogurt da grater grater da tamarind sauce, addara turmeric, zuba cikin Extarin Zaitun man zaitun sai a haɗa komai.
• Zuba miya salatin, gishiri, da motsawa.
• Yi yankakken sara da cilantro, kara zuwa salatin sannan a sake cakudawa.

Kayan girke-girke na Eggplant tare da kaza da lemu

Lokacin dafa abinci: fiye da awanni 3

Sinadaran:

• Eggplant - 300 g
• Baby karas - 10-12 inji mai kwakwalwa.
• Chickpeas - 100 g
• Abubuwan busasshen apricots - 6-8 guda
• Fennel - 1 tuber
• Quinoa - 200 g
• Coriander - 1/2 tsp
• Salt dandana
• Zira - 1/2 tsp
• Orange (zest daga rabi da ruwan 'ya'yan itace daga duka)

Hanyar dafa abinci:

• Jiƙa kajin na awanni 6-8.
• Kwasfa da eggplant, yanke shi cikin 3 cm cubes.
• Yanke fennel ɗin a cikin tube, cire zest daga 1/2 na lemun tsami kuma cire ruwan 'ya'yan itace.
• Saka dukkan kayan lambu, zest, da chickpeas a cikin baƙin ƙarfe ko na kwano mai ruwa biyu, a zuba ruwan lemu, a rufe sannan a huce tsawon minti 30.
• Sannan a zuba kayan kamshi, a dafa su kadan a cikin kaskon markade.
• Bayan an saka kayan kamshi, sai a kara minti 5-10. Don haka sai a kashe akushi na wasu mintina 10 tare da rufe murfin. Idan kuna da tagine, to ya dace a dafa a ciki da kuma murhu, kamar mutanen Morocco.

Wasu karin girke-girke na kaji da zaku iya samu a cikin wannan hoton bidiyo a ƙasa: