Calories nyob hauv Chickpeas thiab Lawv Cov Kev Noj Qab Haus Huv
Chickpeas, nkawd lub npe hu ua garbanzo taum, yog hom tawv nqaij uas muaj protein ntau, fiber, thiab complex carbohydrates. Muaj ob hom qoob loo: Cov "daj" ntau yam uas muag hauv feem ntau Middle East thiab North America thiab cov dub qaib (tseem hu ua Desi) muaj nyob hauv Is Nrias teb, Pakistan, thiab Ethiopia.
Chickpeas muaj tag nrho cov xyoo ntev thiab muaj peev xwm yuav muag qhuav los yog nyob kas poom, los yog koj tuaj yeem muas chickpea hmoov (besan), uas yog feem ntau siv nyob rau hauv Indian curries li thickener-hom no hmoov muaj ib nrab ntawm carbohydrates ntawm hom qoob mog hmoov thiab yog nplua nuj fiber ntau.
Ua ke nrog pureed chickpeas nrog tahini yields hummus . Niaj hnub no, muaj ntau ntau yam ntawm hummus xws li xim, tsw, thiab calories. Siv ntau tshaj li ntawm cov kab zauv uas ua rau cov kab uas muaj tsawg dua hauv cov carbohydrates thiab siab dua hauv calorie ntau ntau. Siv cov kab npoo av ua rau zaub paj thiab fiber ntau paug, los yog sib pauv roj rog (xws li mayonnaise) rau kab ntsaum thaum ua cov ntses tuna los yog nqaij qaib.
| Chick Peas Khoom Noj Khoom Haus | |
|---|---|
| Kev Pab Cuam 1/2 khob kaus poom (121 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 100 | |
| Calorie los ntawm roj 13 | |
| Tag Nrho Rog 1.5g | 2% |
| Saturated rog 0g | 0% |
| Sodium 280mg | 12% |
| Carbohydrates 17g | 6% |
| Dietary Fiber 4g | 16% |
| Qab 1.9g | |
| Protein 5g | |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 2% · Iron 6% | |
* Raws li 2,000 calorie diet | |
Cov kaus poom thaj av ua tau yog ib qho txiaj ntsig thiab yooj yim rau kev ntxiv fiber ntau thiab muaj protein ntau rau koj cov khoom noj, tab sis lawv siab dua nyob hauv sodium ces qhuav qhuav. Ib nrab khob ntawm chickpeas muaj 280mg ntawm sodium. Yuav kom txo tau txog li 40 feem pua ntawm cov ntsev ntau heev, los yog ze li ntawm 110mg, ntws thiab yaug cov chickpeas kom huv hauv dej.
Chickpeas kuj yog ib qhov zoo ntawm cov nroj tsuag uas muaj protein ntau. Protein yog ib qho tseem ceeb ntawm txoj kev tiv thaiv kab mob kev noj qab haus huv. Nws tseem yog lub tsev thaiv ntawm cov plaub hau, daim tawv nqaij thiab cov rau tes, thiab yog siv los pab tsim cov leeg nqaij.
Kev Noj Qab Haus Huv Ntawm Chickpeas
Chickpeas yog ib qho zoo heev ntawm fiber ntau, muaj 16 feem pua ntawm koj cov kev tu ncua txhua hnub hauv ib nrab ib nrab khob.
Txog li ib feem peb ntawm cov fibre hauv chickpeas yog fiber ntau soluble, ua rau nws lub plawv noj zaub mov zoo. Cov kev tshawb fawb pom tau tias cov neeg uas noj cov zaub mov muaj fiber ntau yog cov kev mob nyhav thiab muaj feem yuav mob plawv thiab mob cancer.
Chickpeas kuj yog ib qhov zoo ntawm manganese thiab folate. Lawv kuj yog ib qho zoo heev ntawm magnesium, hlau, tooj liab, potassium, thiab thiamin.
Chickpeas, zoo ib yam li lwm cov legumes, muaj cov khoom noj uas tiv taus cov hmoov nplej uas txo qis ntawm cov zom zaub mov ntawm carbohydrates. Qee cov hmoov txhuv nplej siab tawv tsis hnyav rau hauv cov hnyuv me. Yam tsawg kawg ib txoj kev tshawb no tau pom tias hloov cov carbohydrates sai dua uas muaj cov khoom siv tau los ntawm kev txhim kho cov kua ntsev ntawm cov neeg mob ntshav qab zib. Noj cov khoom noj uas muaj siab rau cov hmoov txhuv nplej siab kuj tseem zoo dua kev noj qab haus huv txoj kev noj qab haus huv, nrog rau kev txhawb kev noj qab haus huv plob tsis so tswj.
Cov Lus Nug Txog Cov Chickpeas
Dab tsi yog qhov calorie hauv chana?
Chana dal yog cais cov noob qoob loo ntawm ntau hom chickpea hu ua desi los yog bengal gram. Nws muaj qab zib thiab lub ntiaj teb tsw thiab, thaum siav, yog hais txog qhov loj me thiab cov duab ntawm lub pob kws cov noob qoob loo. Nws yog ib qho ntawm ntau cov lauj kaub uas siv los ua kom lub tebchaws, uas ua rau lub hauv paus ntawm Indian zaub mov.
Lub khob dej qab zib muaj plaub khob , 2 grams roj, 0 grams roj, 0 mg roj cholesterol, 0 mg sodium, 560 mg potassium, 31 grams carbohydrate, 17 gram fiber, 1 gram suab thaj thiab 11 grams protein.
Thaum noj khoom noj, ib nrab khob muaj txog li: 126 calorie, 1.3 grams rog, 0 gram uas muaj roj, 0 mg roj cholesterol, 0 mg sodium, 372 mg potassium, 20.6 grams carbohydrate, 11.2 g fiber, 0.66 grams qab zib, 7.2 grams protein.
Picking thiab Khaws Chickpeas
Thaum ua tau, muas qhuav chickpeas vim lawv muaj tsawg sodium tshaj cov kaus poom. Khaws qhuav chickpeas nyob rau hauv ib qho chaw txias, tsaus qhov chaw. Thaum qhib, tso rau hauv lub thawv kaw nruj nreem.
Nyob kas poom los chivpeas yuav khaws cia rau hauv lub pantry los yog txee thiab yog cov zoo kom txog thaum lub hnub yuav zoo tshaj.
Txoj Kev Noj Qab Nyob Zoo rau Npaj Chickpeas
Yog tias koj siv cov zom ua qoob loo ua kom tawv ntoos lawv ua ntej siv.
Yuav kom ntub lawv ua ntej koj yuav tsum:
- Xaiv los ntawm lub pob thiab tshem tawm cov khoom ua si, lub xuab zeb lossis cov khib nyiab
- Qhov chaw taum nyob rau hauv ib lub tais thiab npog nrog dej txias, tshem tawm cov tawv nqaij los yog lwm yam khoom uas ntab rau saum npoo
- Tua taum nyob rau hauv ib tug colander, ces yaug hauv cov dej txias txias
- Rov qab taum mus rau ib lub tais thiab npog nrog dej txias, txog peb khob rau ib khob ntawm taum
- Cov taum yuav tsum tau ntub ib hnub dhau ib hnub
- Ua ntej siv, tshem lub taum los ntawm ib tug colander, muab pov tseg cov dej
Koj tuaj yeem txo so rau ntawm kev siv txoj soaking ceev. Yuav kom ceev tsoo koj taum:
- Yaug thiab tuaj yeem mus taum
- Qhov chaw taum nyob rau hauv ib saucepan thiab txaus dej txaus, npog lawv li ob nti
- Nqa dej mus rau ib lub rhaub dej thiab simmer li ob feeb
- Tshem tawm ntawm tshav kub, npog thiab so rau li 1 teev
- Tua cov taum thiab muab pov tseg cov dej ua ntej siv
Nco ntsoov tias txog li ib-plaub khob ntawm taum qhuav, peb lub khob plaub hau ua si.
Yog tias koj siv cov kaus poom taum, tsuas ntws thiab yaug ua ntej siv.
Chickpeas yuav siv tau los sib ntxiv rau cov khoom qab zib, kua zaub, stews, chilis, casseroles, los yog ntxiv rau cov tais diav. Puree chickpeas ua rau hummus rau dipping zaub los yog tag nrho grain crackers. Yog tias koj saib koj tus kab mob carbohydrate yuav tsum nco ntsoov txog koj feem ntawm chickpeas vim tias lawv yog carbohydrate nplua nuj.
Zaub mov txawv nrog Chickpeas
- Chickpeas nrog Spinach thiab Raisins
- Moroccan Chickpea Chili
- Roasted Jalapeno thiab txiv qaub Hummus
> Qhov chaw:
> Aguilera Y, Esteban RM, Benítez V et al. Tshaj noom, lub cev muaj zog, thiab cov yam ntxwv microstructural hauv chickpea thiab mercury raws li cuam tshuam los ntawm thermal processing. Phau Ntawv Qhia Txog Khoom Noj Agricultural. 57:22 (2009) 10682-8.
> Labensky, SR, Hause, AM. Ntawm Kev Ua Noj: Ib phau ntawv nyeem ntawm Kev Kawm Txuj Ci. 3rd ed. Upper River River, NJ: Prentice Hall, 2003: 632-633.