Hloov chickpea, los yog chickpea, yog ib qho khoom txawv rau peb thaj av, tab sis nws yog nce tshwm rau ntawm cov khw muag khoom. Nws muaj qab ntxiag saj, zwm rau cov khoom qab hau zoo tshaj plaws thiab muaj ntau hom kev siv ua noj. Feem ntau siv rau hauv neeg tsis noj nqaij thiab vegan cuisine, nrog rau cov neeg uas ua raws li kev cai ntawm kev noj qab haus huv balanced noj. Nyob rau sab hnub tuaj, qaib pib ua rau ntev ntev ua ntej peb lub sijhawm, vim hais tias txawm tias lawv paub txog cov txiaj ntsim zoo ntawm cov khoom rau tib neeg lub cev.
Cov nplua nuj npaum li cas yog khoom txawv?
Cov txiaj ntsim zoo ntawm chickpeas lies nyob rau hauv nws cov nplua nuj muaj pes tsawg leeg. Taum kab lis kev cai muaj ntau tshaj 80 khoom siv thiab pom zoo rau noj txhua txhua hnub. Tsis tas li ntawd, chickpea yog ib qho qes-calorie thiab khoom noj khoom haus uas muaj qhov muag tsis tas muaj kev cuam tshuam rau daim duab. Caloric tus nqi ntawm 100 g servings ntawm boiled chickpeas yog tsuas yog 127 kcal.
Qhov ratio ntawm BZHU nyob rau hauv cov khoom yog raws li nram no:
- proteins - 8.3 g;
- Sibhawm - 1.9 g;
- carbohydrates - 19.3 g
Ntawm cov as-ham hauv cov txiv mis nyuj taum yog cov nram qab no:
- vitamins: A, B1, PP, beta carotene;
- macronutrients: poov tshuaj, phosphorus, sulfur, calcium, magnesium, silicon;
- kab hom: cobalt, manganese, tooj liab, molybdenum, selenium, ferum, zinc, iodine;
- cellulose - 10 g;
- tshauv - 3 g;
- starch - 43 g;
- piam thaj - 3 g
Nws yog ib qho tseem ceeb teev tias cov nyiaj ntawm cov vitamins hauv chickpeas yog qhov coj tsis zoo, txawm li cas los, cov kab lis kev cai no yog cov ntaub ntawv tuav ntawm cov ntsiab lus ntawm micro thiab macro cov ntsiab lus, cov xov xwm hauv ib feem ntawm cov khoom no tau them txhua hnub tus neeg laus.
Koj puas paub? Nyob rau hauv XVII-XVIII ib-paus xyoo, kev haus dej tshwj xeeb yog brewed nyob rau hauv Tebchaws Europe vim yog cov qhob noom chickpea, uas yog lub homphiaj rau kas fes.
Vim li cas thiaj chickpea pab tau?
Ib qho loj loj ntawm pab khoom paug chickpeas mus rau hauv ib lub ntuj tshuaj rau kev tswj thiab kev tiv thaiv ntawm ntau cov kab mob. Qhov zoo tshaj plaws ntawm qhov khoom yog tias thaum lub sij hawm kho cua sov tag nrho cov khoom tseem ceeb hauv nws raug cawm. Cov khoom no yog qhov tseem ceeb hauv cov zaub mov ntawm cov neeg tsis noj nqaij, vegans thiab cov neeg ua zaub mov, raws li nws muaj peev xwm hloov tau cov nqaij thiab ua ib qhov chaw muaj protein ntau thiab cov amino acids. 
Rau lub cev tsis muaj zog
Chickpeas txhawb nqa lub cev, yog li ntawd nyob rau hauv Autumn-lub caij ntuj no lub sij hawm nws yog ib qho zoo heev tiv thaiv kev ntsuas tawm tsam khaub thuas, mob khaub thuas thiab txawm tias feem ntau mob khaub thuas. Immunomodulatory cov nyhuv ntawm cov khoom muab ib qho tseem ceeb amino acid lysine. Nws txhawb nqa txoj kev tiv thaiv kab mob qog uas tiv thaiv kab mob thiab kab mob.
Nyeem kuj hais txog cov khoom qab zib xws li peas: zaub mov muaj nqis, muaj pes tsawg leeg, cov khoom zoo thiab raug mob; zaub mov txawv rau lub caij ntuj no, ziab, khov.
Rau cov hlab plawv system
Cov txiaj ntsim ntawm kev sib ceg siv rau ntawm cov kab mob plawv vim yog cov ntsiab lus siab ntawm ntau yam minerals. Yog li, nws txoj kev siv yuav txo tau txoj kev pheej hmoo ntawm mob stroke thiab lub plawv nres, nrog rau cov kab mob cataracts. Potassium thiab magnesium, uas yog ib feem ntawm legume, muab lub plawv dhia thiab ntshav siab, tiv thaiv cov hlab ntsha ntawm cov ntsev tso, pab txhawb nqa lub plawv mob.
Rau plab zom mov
Kev siv ntawm chickpeas muaj ib tug zoo siv rau ntawm kev ua hauj lwm ntawm digestive system. Cov khoom no nyob rau hauv kev noj haus muaj tiv thaiv kab mob rau hauv cov nyom hauv plab, txhawb nqa qhov kev tshem tawm ntawm co toxins, normalizes microflora: txav pathogenic microorganisms thiab tsim kom muaj qhov chaw zoo rau cov phooj ywg thiab tsim nyog muaj. Qhov tseem ceeb tshaj plaws nyob rau hauv fiber: chickpeas muaj ob qho tib si soluble thiab insoluble fiber. Lub qub daim ntawv zoo li cov hnyuv zoo li hauv cov hnyuv, uas tshem tawm tau nrog rau cov roj (cholesterol) thiab cov co toxins, thaum cov kua phev tsis ua rau lub plab hnyuv. 
Kev siv ntawm chickpeas txo txoj kev pheej hmoo ntawm cem quav thiab malignant hlav nyob rau hauv cov hnyuv vim tiv thaiv tawm tsam dawb radicals. Nyob rau hauv gastritis, ulcers thiab colitis, kev siv ntawm cov khoom muag pulp relieves tus mob thiab txo cov tsos mob.
Rau cov kab mob genitourinary
Cov txiv hmab txiv ntoo ntawm chickpea muaj ib tug sparing diuretic nyhuv, excrete tshaj noo noo, ntxuav ob lub raum thiab zais zis, li no tiv thaiv ntawm tsim ntawm pob zeb. Ua ke nrog cov kua ntau dhau, co toxins, ntau yam khib nyiab, cov cholesterol thiab lub cev tawm hauv lub cev. Manganese, uas yog ib feem ntawm cov tsiaj txhu, muab rau cov normalization ntawm kev ua me nyuam.
Nws yog nthuav los nyeem txog cov khoom siv ntawm legumes: taum (dawb, liab, dub, hlua), taum, peanuts, sprouted soybeans.
Rau qhov kev xav ntawm lub paj hlwb
Cov ntsiab lus ntawm manganese piav txog cov txiaj ntsim ntawm kev siv chickpea rau ntawm lub hlwb. Lub caij no qhia txog cov txheej txheem neurochemical hauv cov hlab hlwb, qhov ruaj ntseg ntawm lub paj hlwb ntawm lub paj hlwb thiab feem ntau ntawm cov paj hlwb. Tus nqi manganese txaus hauv lub cev yog tus yuam sij rau kev ua tau zoo, kev coj zoo, kev ua haujlwm thiab kev txiav txim siab. Tsis tas li ntawd tag nrho cov kev xav kev, lub siab xav, nco tau zoo dua. Nrog lub deficiency ntawm cov ntsiab lus, cov txheej txheem no yuav cuam tshuam, ntxiv rau, tej zaum yuav muaj kev sib ceg, leeg ntshau thiab mob, thiab lwm yam mob hlwb. 
Nws tseem ceeb heev! Tag nrho cov txiaj ntsig ntawm chickpeas tau los ntawm noj tsuas yog germinated cov khoom. Nyob rau hauv tus txheej txheem ntawm germination, tshwj xeeb Cheebtsam ntawm lub noob yog qhib kom ua uas tsim nyog rau cov nroj tsuag kev loj hlob. Yog li, qhov khoom ua "ciaj sia" thiab ntau lub sij hawm zoo nrog cov yeeb tshuaj. Mus rau germinate leguminous nroj tsuag, soak lawv overnight, ces dle lawv thiab cia nyob rau hauv ib daim ntaub damp rau lwm 10 teev kom txog thaum tshwm sim ntawm 0.5-1 cm loj.
Yog nws ua tau
Cov lus nug tshwm sim seb nws puas yuav tau noj qaib rau tag nrho nws cov kev pab rau tej pawg neeg. Piv txwv, nws puas tso cai rau noj chickpea thaum lub sij hawm ntawm gestation thiab pub mis, thaum yau los yog tej kab mob.
Cev xeeb tub
Rau cov poj niam hluas nyob rau hauv txoj hauj lwm ntawm chickpea tsis tsuas pub, tab sis kuj pom zoo siv. Cov khoom ua rau cov kua roj ntsha tuaj yeem ua rau lub cev tsis muaj ntshav liab thiab tiv thaiv kom tsis txhob muaj ntshav liab - xws li ib tus kab mob ntau heev thaum cev xeeb tub. Tsis tas li ntawd, cov tshuaj minerals (calcium, iron thiab phosphorus) tau ntxiv dag zog rau cov pob txha, tiv thaiv niam tom ntej los ntawm kev puas tsuaj thiab kab mob ntawm lub cev musculoskeletal. 
Pub niam mis
Thaum pub mis niam yuav tsum siv qee qhov ceeb toom, siv chickpeas. Ntawm tag nrho cov leguminous cov qoob loo, nws yog tus tov thiab feem ntau hnyav rau digestive system, tsawg dua los ntawm lwm cov taum, flatulence. Txawm li cas los thawj ob peb lub hlis tom qab yug, qhov khoom tseem zoo dua los tsis kam thiab tos kom txog thaum tus me nyuam lub cev hnyuv ntxig rau hom zaub mov tshiab.
Tom qab lub sij hawm no, chickpeas yuav ua tau zoo rau nkag mus rau hauv kev noj haus ntawm nursing niam. Nws txhawb rau kev rov qab sai tom qab yug me nyuam, ua rau lub cev ntawm ib tug poj niam thiab tus me nyuam uas muaj cov tshuaj yeeb dawb, pab txhawb kev loj hlob ntawm lub cev thiab cov hauv lub cev hauv tus me nyuam.
Nws yog ib qhov tsim nyog yuav tau siv tsuas yog peas yav dhau los soaked rau 8-10 hom xuab moos, tsis txhob noj cov khoom noj, feem ntau cov tais diav ntawm chickpea, nqaij, taum thiab lwm yam legumes. Thaum lub sij hawm qhib HB, nws yog qhov zoo tshaj plaws los siv cov khoom muag li 2 zaug hauv ib lub lim tiam, thaum noj sus.
Nyeem kuj txog cov txiaj ntsig thiab kev tsim txom, kev siv chickpea hmoov.
Poob phaus
Chickpea yog pom zoo raws li kev noj zaubmov khoom uas yuav tsum tau muaj nyob rau hauv kev noj haus ntawm cov neeg uas muaj kev rog thiab rog. Cov neeg uas muaj teeb meem zoo li no raug yuam kom ua raws li kev noj haus tshwj xeeb, uas feem ntau pom muaj kev tshaib plab. Txawm li cas los xij, chickpeas muaj ntau cov khoom uas txawm hauv me me yuav tuaj yeem nplua lub cev. Cov khoom no tuaj yeem tsim kom muaj cov txheej txheem metabolic, ntxiv rau, poob phaus contributes rau kev tshem tawm cov co toxins, normalization ntawm lub rooj zaum. 
Ntshav qab zib
Chickpeas yog ib qho zoo heev ntawm qeeb carbohydrates, yog li nws yuav ua tau lwm txoj kev noj qab haus huv lwm yam khoom noj hauv cov zaub mov ntawm cov neeg ntawm kev mob ntshav qab zib. Kev siv cov legume tsis ua rau insulin jumps thiab txawm txo nws cov qib kom siab, yog li ntawd nws muaj kev ruaj ntseg kiag li rau pawg neeg no.
Txij hnub nyoog muaj peev xwm me nyuam yaus
Chickpeas tuaj yeem ua rau muaj roj ntau dua, vim li ntawd nws tsis yog nyob rau hauv cov khoom noj ntawm cov menyuam yaus. Ua raws li cov menyuam mos liab uas muaj txiaj ntsim zoo yuav ua rau muaj hnub nyoog li ntawm 1.5-2 xyoo. Chickpeas tuaj yeem muab rau cov qos yaj ywm los yog cov nqaij saj. Yuav tsum pib nrog 1 tsp. thiab maj mam nce tus nqi ntawm qhov khoom yog hais tias tus me nyuam tsis muaj qhov cuam tshuam zoo li cas. Thaum yau nws txaus txaus noj kom txog li 80-100 g ntawm cov khoom hauv ib hnub.
Nws tseem ceeb heev! Chickpea cov tais diav rau me nyuam yuav tsum muaj homogeneous (homogeneous kiag li).
Daim ntawv thov nyob rau hauv ua noj ua haus hauv ntau lub teb chaws
Nyob rau hauv ua noj ua haus, kev siv ntawm no legume kab lis kev cai yog heev ntau. Nyob rau ntawm lub hauv paus ntawm chickpeas npaj zaub nyoos, appetizers, thawj thiab thib ob cov hoob kawm.
Chickpeas yog qhov zoo tshaj plaws nrog rau cov khoom xws li:
- zaub (ntau hom qhwv, carrots, txiv lws suav, kua txob);
- zaub roj (txiv ntseej, txiv roj ntoo, hnav tsau);
- zaub ntsuab (dill, parsley, basil, cilantro, fennel);
- kua txiv (lws suav, mustard);
- spices thiab seasonings (kua txob, coriander, cumin).
Tswv yim rau kev siv:
- Chickpea yog ib yam khoom noj khoom haus me me, hnyav hnyav, tom qab noj nws rau zaub mov noj, nws yuav tsum noj tsawg kawg 4 teev ua ntej noj mov tom ntej, thiaj li ua rau cov pulses tau zoo lawm.
- Yuav kom tsis txhob fermentation ntawm chickpea lauj kaub tais diav tsis haus dej.
- Nyob rau hauv ib pluas noj, nws yog ntshaw kom siv ib hom protein (nyob rau hauv peb cov ntaub ntawv tsuas yog chickpeas).
- Tsis txhob siv tib lub sij hawm nrog qhob cij, qos yaj ywm.
- Ib yam li lwm yam khoom qab zib, chickpeas tuaj yeem ua rau kom pom tseeb. Yuav kom tsis muaj zog li no, cov tais diav los ntawm nws yuav tsum tau ntxiv nrog cov khoom carminative (fennel, dill, cilantro).
Kawm yuav ua li cas ua noj taum nyob rau hauv lws suav sauce rau lub caij ntuj no.
Ntawm chav kawm, feem ntau nrov chickpea lauj kaub tais diav yog falafel thiab hummus.
Hummus - Qhov no yog ib qho appetizer nrog ib tug muab tshuaj txhuam taub, nyob rau hauv uas, ntxiv rau chickpea, ntxiv qej, txiv ntseej roj, paprika, txiv qaub kua txiv thiab suab thaj av. Faib hauv Middle East.
Yees duab: daim ntawv qhia hummus Falafel Nws yog suav tias yog ib qho kev cai dab qhuas Yudai, tab sis nws cov keeb kwm tsis paub txog yog tsis paub. Nws yog tsim los ntawm chickpea kib patties qhwv hauv nyias pita qhob cij.
Falafel
Koj puas paub? Cov Yixayee nyiam thiab hwm cov khoom no ntau heev uas lawv tau tsim tsa cov hnub so nrog lawv. Yog li, txhua lub xyoo rau lub Rau Hli 12 yog Falafel Hnub, thiab hnub tim 13 Lub Tsib Hlis - hnub ntawm kab npaus. Ob hnub so yog hnub nyug heev thiab tau ua kev lom zem txij xyoo 2011.
Contraindications
Contraindications rau cov khoom no muaj tsawg heev, lawv txo qis rau lub zais zis, ib tus neeg tsis pom zoo thiab muaj lub siab ua kom muaj roj ntxiv. Nws yog ib qho tsim nyog yuav tau siv ceev faj rau cov me nyuam yau thiab cov me nyuam yaus vim muaj kev pheej hmoo siab.
Yog tias koj tseem tsis paub txog cov khoom no, nws yog lub sij hawm los ntsuam xyuas nws cov dej thiab cov txiaj ntsig. Vim muaj kev tsis sib haum xeeb, chickpeas muaj txuam nrog kev noj haus ntawm ntau tus neeg, zoo siab rau lub cev nrog yam tseem ceeb thiab kev tiv thaiv tawm tsam kab mob. Qhia koj lub tswv yim, xyaum ua tej yam, thiab koj yuav ua rau koj cov phooj ywg zoo tshaj plaws nrog ib daim ntawv zoo rau chickpeas!
