Cov Khoom Noj Khoom Haus thiab Kev Noj Qab Haus Huv Muaj Kev Siv Chickpea Hmoov
Garbanzo noob taum yog ua los ntawm kev sib tsoo qhuav garbanzo taum (chickpeas) rau hauv cov hmoov. Nws yog ib qho khoom muaj txiaj ntsig rau Nruab Nrab thiab Indian ua noj ua haus, qhov twg nws muaj nyob hauv cov tais diav xws li falafel thiab hummus. Txij li cov garbanzo taum muaj protein ntau thiab fiber ntau thiab ntau yam minerals thiab B vitamins, lawv cov hmoov nplej yeej zoo.
Garbanzo Bean Hmoov Nplej Khoom Noj
Ib khob ntawm garbanzo taum hmoov muaj tshaj 20 grams ntawm protein thiab yuav luag 10 grams fiber ntau nrog rau li ntawm 350 calories.
Nws kuj muaj ntau tshaj 4 milligrams hlau, 150 milligrams ntawm magnesium, tshaj 2.5 grams zinc, 1.6 milligrams niacin, thiab 400 micrograms folate .
Garbanzo Bean Hmoov Nplej Khoom Noj | |
|---|---|
| Kev Pab Cuam 1/4 khob (30g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 110 | |
| Calorie los ntawm Fat 15 | |
| Tag Nrho Rog 2g | 3% |
| Saturated rog 0g | 0% |
| Polyunsaturated rog 0g | |
| Cholesterol 0mg | 0% |
| Sodium 5mg | 0% |
| Tshuaj Muaj Pwm 195mg | 4% |
| Carbohydrates 18g | 6% |
| Kev noj haus Fiber 5g | 20% |
| Qab zib 3g | |
| Protein 6g | 12% |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 4% · Iron 10% | |
* Raws li 2,000 calorie diet | |
Kev Noj Qab Haus Huv Ntawm Garbanzo Bean Hmoov
Vim tias garbanzo hmoov nplej siab yog siab hauv B-complex hu ua folate, nws yuav pab tau rau cov poj niam cev xeeb tub los yog cev xeeb tub vim tias nws pab tiv thaiv kom txhob muaj me nyuam yug tus mob hu ua spina bifida.
Ntxiv mus, garbanzo taum hmoov yog muaj fiber ntau uas yog qhov tseem ceeb rau kev noj qab haus huv plab. Ntxiv rau garbanzo noob taum yog cov muaj zog hauv cov zaub mov uas tseem ceeb heev rau cov pob txha thiab cov hniav uas muaj zog thiab rau cov leeg mob thiab cov leeg mob.
Ua ke nrog cov protein thiab fiber ntau txhais tau hais tias cov khoom noj uas muaj garbanzo noob taum hmoov yog xaiv zoo rau cov neeg uas saib lawv qhov hnyav. Nws yog ib qho kev sib txuas uas ua rau koj kom ntev dua thiab pab koj zoo siab ntawm cov zaub mov kom koj tsis tshua muaj noj txom ncauj. Tsis tas li ntawd, cov khoom noj zoo noj nrog garbanzo noob taum hmoov yuav zoo rau cov neeg muaj ntshav qab zib vim hais tias cov fiber ntau pab kom qeeb nqus cov diav suab thaj.
Thaum kawg, haus cov khoom noj khoom haus hauv cov khoom qab zib tuaj yeem pab txo cov roj (cholesterol) ntau ntau thiab yuav yog ib qho kev xaiv zoo rau lub plawv noj kom zoo. Piv txwv li, Mediterranean noj cov zaub mov muaj xws li legumes thiab zoo-paub rau nws cov txiaj ntsim kev noj qab haus huv.
Cov Lus Nug Txog Garbanzo Bean Hmoov
Yog garbanzo taum hmoov gluten dawb?
Yog, txij li cov garbanzo taum yog legumes thiab tsis muaj hom grain, garbanzo noob taum tsis muaj gluten ces nws zoo meej rau ib cov zaub mov tsis zoo.
Nws puas siv tau ua ib hom qoob mog los yog lwm yam gluten grain hloov?
Muaj qee zaum. Thaum nws tsis ua hauj lwm rau ci ib hom loaf ntawm cov hmoov nplej-qhob cij, nws yuav ua hauj lwm zoo heev rau cov khoom noj ceev xws li txiv tsawb pob cij los yog muffins thiab ncuav. Nws muaj ib lub zoo nutty tsw uas ua haujlwm nyob rau hauv ntau yam khoom noj.
Yog garbanzo taum hmoov tib yam li chickpea hmoov?
Muaj. Garbanzo taum tseem hu ua chickpeas ces garbanzo taum hmoov nquag hu ua chickpea hmoov.
Nws puas muaj lwm cov npe?
Garbanzo taum hmoov tseem hu ua besan, gram hmoov nplej, thiab cici hmoov taum hmoov.
Xaiv thiab Khaws Cia Garbanzo Bean Hmoov
Garbanzo hmoov nplej yog hmoov nplej uas yuav nrhiav me ntsis hauv khw muag khoom tab sis koj yuav pom nws nyob hauv cov khoom noj los sis hauv cov khoom noj khoom haus thoob ntiaj teb.
Yog tias koj tuaj yeem tsis pom nws hauv koj lub khw muag khoom, koj tuaj yeem sim cov khw muag khoom noj thiab cov khoom me me.
Garbanzo noob taum yog muag hauv cov hnab ntim uas koj tuaj yeem nyob rau hauv chav tsev sov txog thaum lub hnab qhib. Tom qab ntawd, koj tuaj yeem ua dua lub hnab los yog muab cov hmoov nplej rau hauv lub thawv ntim thiab khaws cia hauv qhov chaw txias, lossis lub tub yees. Yog hais tias koj xav tau cia garbanzo noob taum los yog ob peb lub hlis, nws yuav yog qhov zoo tshaj plaws kom nws nyob hauv lub tub yees.
Ua rau koj tus kheej Garbanzo Bean hmoov nplej
Garbanzo noob taum yog yooj yim ua thiab txawm tias koj nrhiav tsis tau garbanzo taum nplej rau hauv ib lub khw muag khoom, koj yuav pom tseeb qhuav garbanzo taum hauv cov khw muag khoom noj feem ntau.
Ua kom garbanzo noob taum, tsuas yog siv cov khoom noj khoom haus los yog kas fes ua rau lub cev qhuav dej ua rau cov hmoov taum qhuav.
Koj tuaj yeem ua tau hmoov nplej ntawm kaus poom chivpeas. Yaug lawv hauv cov dej, muab pov lawv kom qhuav, thiab kis rau ntawm daim ntawv ci ci kom ci rau hauv 450 cub qhov cub li 30 rau 40 feeb. Cia lawv txias thiab ua rau lawv ua hmoov nplej.
Txoj Kev Noj Qab Nyob Zoo Siv Garbanzo Bean Hmoov
Koj tuaj yeem siv garbanzo noob taum hmoov los ua cov kua qaub-kua qhwv thiab pancakes lossis ntxiv rau cov zaubmov noj zaubmov los txhawb cov protein ntau. Txwv tsis pub, nws yuav siv tau nyob rau hauv ntau yam ntawm cov zaub mov uas siv cov khoom xyaw uas mesh zoo nrog nutty creamy tsw ntawm garbanzo taum.
Siv cov hmoov pob tawb garbanzo muaj peev xwm ua rau muaj kev noj qab haus huv rau cov khoom noj txom ncauj xws li brownies, ncuav qab zib, thiab lwm cov pas tuav. Tab sis, kom muaj kev noj qab haus huv cov kev pabcuam ntawm garbanzo, nco ntsoov xaiv cov zaub mov uas feem ntau muaj roj tsawg, qabzib, thiab calories ntawm ib pluag noj.
Noj Noj Qab Haus Huv Nrog Garbanzo Bean Hmoov
Cov zaub mov no muaj tag nrho cov khoom garbanzo taum (los yog chickpea) hmoov nplej thiab zoo meej rau kev noj qab haus huv balanced noj:
- Cov neeg uas mob Allergy
- Quick Garbanzo Bean Hmoov Nplej Hummus
- Chickpea Hmoov nplej Pancakes
Lo Lus Ntawm
Siv garbanzo noob taum hmoov yog ib txoj hau kev zoo kom koj cov protein thiab fiber ntau kom tsawg thiab nws tseem zoo rau vegan, neeg tsis noj nqaij, thiab txhua yam zaub mov txawv. Nws cov nutty tsw qab ua haujlwm zoo rau ntau hom zaub mov txawv, ob leeg savory thiab qab zib.
> Qhov chaw:
> Kev Noj Qab Haus Huv Rau Neeg Diabetes. "Hom Carbohydrates."
> Bazzano LA, Thompson AM, Tees MT, Nguyen CH, Winham DM. "Non-soy Legume Conserving Lowers Cholesterol Levels: Ib qho Meta-kev ntsuam xyuas ntawm Cov Kev Xaiv Los ntawm Cov Neeg Tsis Taus." Nutrition Metab Cardiovasc Dis. 2011 FEB; 21 (2): 94-103.
> Cov Chaw rau Kev Tswj Xyuas thiab Tiv Thaiv. "Npaj Ua Ntej: Folic Acid yuav pab tiv thaiv qee yam kev xeeb tub."
> Teb Chaws Asmeskas Lub Tsev Haujlwm Saib Xyuas Kev Ua Qoob Ua Loo Ua Liaj Teb "National Nutrient Database rau Standard Reference Release 28."
> Widmer RJ, Flammer AJ, Lerman LO, Lerman A. "Mediterranean noj zaub mov, nws Cheebtsam, thiab Kab Mob." Tus American Journal of Medicine. 2015; 128 (3): 229-238.