Na Hummus o phetse hantle? 8 Mabaka a Maholo a ho ja Hummus e eketsehileng

Litaba

• 1. E na le phepo e ntle ebile e tletse liprotheine tse itšetlehileng ka limela
• 2. Re ruile Metsoako e pakiloeng ho thusa ho loants'a ho ruruha
• 3. E Phahameng ka Faeba e Khothalletsang Bophelo ba Ts'oaetso le ho Fepa Baktheria ea Hao e Ntle
• 4. E na le Low Glycemic Index, Ka hona e ka thusa ho laola maemo a tsoekere ea mali
• 5. E na le metsoako e phelisang hantle ea pelo e ka fokotsang kotsi ea lefu la pelo
• 6. E khothalletsa ho theola boima ba 'mele ebile e o thusa ho boloka boima ba' mele bo phetseng hantle
• 7. E ntle bakeng sa ba nang le ho se mamellane, kaha ke Natural Gluten-, Nut- le Dairy-Free
• 8. Ho bonolo haholo ho makatsa ho eketsa lijo tsa hau
• Mokhoa oa ho etsa Hummus
• Ntlha ea Bohlokoa

Hummus ke mokhoa o makatsang oa ho qoela le ho hasana oa Bochabela bo Hare.

Hangata e entsoe ka ho kopanya li-chickpeas (garbanzo linaoa), tahini (peo ea sesame ea fatše), oli ea mohloaare, lero la lemone le konofolo ho sesebelisoa sa lijo.

Hummus ha e monate feela, empa hape e tenyetseha, e tletse limatlafatsi 'me e hokahantsoe le melemo e mengata e khahlisang ea bophelo bo botle le phepo e nepahetseng ().

Mona ke melemo e 8 e netefalitsoeng ea mahlale ea hummus.

1. E na le phepo e ntle ebile e tletse liprotheine tse itšetlehileng ka limela

U ka natefeloa ke ho ja hummus, kaha e na le livithamini le liminerale tse fapaneng.

Hummusmus e fana ka (100-ounce) e fana ka (2):

• Lik'halori: 166
• Mafura: 9.6 dikgerama
• Liprotheine: 7.9 dikgerama
• Li-carb: 14.3 dikgerama
• Faeba: 6.0 dikgerama
• Manganese: 39% ea RDI
• Koporo: 26% ea RDI
• Folate: 21% ea RDI
• Magnesium: 18% ea RDI
• Phosphorus: 18% ea RDI
• Tšepe: 14% ea RDI
• Zinc: 12% ea RDI
• Thiamin: 12% ea RDI
• Vithamine B6: 10% ea RDI
• Potasiamo: 7% ea RDI

Hummus ke mohloli o moholo oa protheine e thehiloeng ho limela, e fanang ka ligrama tse 7.9 ha ho sebetsoa.

Sena se e etsa khetho e ntle haholo bakeng sa batho ba jang meroho kapa vegan. Ho ja liprotheine tse lekaneng ho bohlokoa bakeng sa kholo e phethahetseng, ho hlaphoheloa le boits'ireletso ba mmele.

Ntle le moo, hummus e kenyelletsa tšepe, folate, phosphorus le livithamini tsa B, tseo kaofela li leng bohlokoa ho batho ba jang limela le vegans, kaha ba kanna ba se ke ba lekana ho tsoa lijong tsa bona.

Hummus e fana ka mefuta e fapaneng ea livithamini le liminerale. Hape ke mohloli o moholo oa protheine o ipapisang le limela, o e etsang khetho ea phepo bakeng sa vegans le limela tsa limela.

2. Re ruile Metsoako e pakiloeng ho thusa ho loants'a ho ruruha

Ho ruruha ke tsela ea 'mele ea ho itšireletsa tšoaetsong, ho kuleng kapa likotsing.

Leha ho le joalo, ka linako tse ling ho ruruha ho ka lula nako e telele ho feta kamoo ho hlokahalang. Sena se bitsoa ho ruruha ho sa foleng, mme se hokahantsoe le mathata a mangata a tebileng a bophelo bo botle ().

Hummus e na le metsoako e phetseng hantle e ka thusang ho loants'a ho ruruha ho sa foleng.

Oli ea mohloaare ke e 'ngoe ea tsona. E na le li-antioxidants tse matla tse nang le melemo e khahlanong le ho ruruha.

Haholo-holo, oli ea mohloaare e sa tsoaloang e na le antioxidant oleocanthal, eo ho lumeloang hore e na le thepa e tšoanang e khahlanong le ho ruruha joalo ka meriana e tloaelehileng ea ho ruruha (,,).

Ka mokhoa o ts'oanang, lipeo tsa sesame, tse etsang tahini, li ka thusa ho fokotsa matšoao a ho ruruha 'meleng joalo ka IL-6 le CRP, tse phahamisitsoeng ke mafu a ho ruruha joalo ka ramatiki (,).

Ho feta moo, liphuputso tse ngata li bontšitse hore ho ja lijo tse nang le limela tse ngata tse kang li-chickpeas ho fokotsa matšoao a mali a ho ruruha (,,,).

Hummus e na le li-chickpeas, oli ea mohloaare le peo ea sesame (tahini), e pakoang e na le thepa e khahlanong le ho ruruha.

3. E Phahameng ka Faeba e Khothalletsang Bophelo ba Ts'oaetso le ho Fepa Baktheria ea Hao e Ntle

Hummus ke mohloli o moholo oa fiber, e ka ntlafatsang bophelo ba tšilo ea lijo.

E fana ka ligrama tse 6 tsa fiber ka li-ounise tse 3.5 (100 grams), e lekanang le 24% ea likhothaletso tsa letsatsi le letsatsi tsa basali le 16% bakeng sa banna ().

Ka lebaka la fiber ea eona e ngata, hummus e ka u thusa hore u lule u tloaetse. Lebaka ke hore faeba e jang lijo e thusa ho nolofatsa le ho eketsa bongata litulong e le hore ho be bonolo ho feta ().

Ho feta moo, faeba e jang lijo e boetse e thusa ho fepa libaktheria tse phetseng hantle tse ka mpeng ea hao.

Phuputso e 'ngoe e fumane hore ho eketsa ligrama tse 200 tsa li-chickpeas (kapa raffinose fiber ho tsoa ho li-chickpeas) lijong ka libeke tse tharo ho thusitse ho holisa kholo ea libaktheria tse molemo, joalo ka bifidobacteria, ha e ntse e hatella kholo ea libaktheria tse kotsi ().

E 'ngoe ea fiber e hummus e kanna ea fetoloa ke mala a baktheria hore e be mafura a asiti e khuts'oane ea asiti. Asiti ena e mafura e thusa ho fepa lisele tsa colon mme e na le melemo e mengata e tsotehang ().

Liphuputso tsa laboratori li bonts'itse hore tlhahiso ea butyrate e hokahane le kotsi e tlase ea mofetše oa colon le mathata a mang a bophelo bo botle (,).

Hummus ke mohloli o moholo oa fiber, e ka u thusang ho lula u le teng kamehla. Ntle le moo, fiber ea chickpea e ka khothaletsa kholo ea libaktheria tse phetseng hantle, tse hlahisang butyrate - mofuta oa asiti e mafura e thusang ho fepa lisele ka maleng.

4. E na le Low Glycemic Index, Ka hona e ka thusa ho laola maemo a tsoekere ea mali

Hummus e na le thepa e 'maloa e ka thusang ho laola maemo a tsoekere maling.

Taba ea mantlha, hummus e entsoe haholo ka li-chickpeas, tse nang le index e tlase ea glycemic (GI).

Index ea glycemic ke sekala se lekanyang bokhoni ba lijo ho phahamisa tsoekere maling.

Lijo tse nang le boleng bo phahameng ba GI lia chekoa kapele ebe lia ananeloa, li baka sopho e bohale ebe li oela maemong a tsoekere maling. Ka lehlakoreng le leng, lijo tse nang le boleng bo tlase ba GI lia chekoa butle ebe li a kenella, ho bake ho phahama butle le ho leka-lekana le ho oela maemong a tsoekere maling.

Hummus hape ke mohloli o moholo oa fiber e qhibilihang le mafura a phetseng hantle.

Lichickpeas li na le protheine e ngata, starch e sa thibeleng le li-antinutrients, tse fokotsang ts'ebetso ea li-carbs ().

Mafura a boetse a thusa ho fokotsa ho monya ha carbs maling, ka lehlakoreng le leng, e fanang ka phallo ea tsoekere butle le e tsitsitseng maling.

Mohlala, lipatlisiso li bontšitse hore bohobe bo bosoeu bo ntša tsoekere e fetang makhetlo a mane maling kamora ho ja ho feta hummus, leha e fana ka li-carbs tse lekanang ().

Hummus e na le letšoao le tlase la glycemic, ho bolelang hore butle-butle e ntša tsoekere maling. Sena se boetse se thusoa ke starch e manganga, mafura le protheine eo e nang le eona.

5. E na le metsoako e phelisang hantle ea pelo e ka fokotsang kotsi ea lefu la pelo

Lefu la pelo le ikarabella bakeng sa motho a le mong ho ba bane ba shoang lefatšeng ka bophara ().

Hummus e na le metsoako e 'maloa e ka thusang ho fokotsa lisosa tsa kotsi tsa lefu la pelo.

Thutong e telele ea libeke tse hlano, batho ba baholo ba 47 ba phetseng hantle ba ile ba ja lijo tse nang le li-chickpeas kapa lijo tse nang le koro e eketsehileng. Kamora phuputso, ba jeleng li-chickpeas tse eketsehileng ba ne ba na le li-cholesterol tsa LDL tse "mpe" tsa 4.6% ho feta batho ba jang koro e eketsehileng ().

Ntle le moo, tlhahlobo ea lithuto tse 10 le batho ba fetang 268 ba fihletse qeto ea hore phepo e nang le limela tse kang likhoko e fokolitse "cholesterol" e "mpe" ka karolelano ea 5% ().

Ntle le li-chickpeas, hummus le eona ke mohloli o motle oa mafura a phetseng hantle a tsoang oli ea mohloaare.

Tlhatlhobo ea lithuto tse 32 le batho ba fetang 840,000 e fumane hore ba nang le lioli tse ngata tse phetseng hantle, haholo-holo oli ea mohloaare, ba na le kotsi e tlase ea lefu ea 12% ka lebaka la lefu la pelo le kotsi e tlase ea lefu ka 11% ().

Phuputso e 'ngoe e fumane hore bakeng sa ligrama tse ling le tse ling tse 10 (hoo e ka bang 2 tsp) ea oli ea mohloaare e sa tsoakoang e sa je ka letsatsi, kotsi ea lefu la pelo e fokotsehile ka 10% ().

Le ha liphetho tsena li ts'episa, ho hlokahala lithuto tse ling tsa nako e telele ka hummus.

Hummus e na le li-chickpea le oli ea mohloaare - metsoako e 'meli e ka fokotsang lisosa tsa kotsi, ka hona kotsi e akaretsang bakeng sa lefu la pelo.

6. E khothalletsa ho theola boima ba 'mele ebile e o thusa ho boloka boima ba' mele bo phetseng hantle

Liphuputso tse 'maloa li hlahlobile hore na hummus e ama ho theola boima ba' mele le tlhokomelo.

Ho khahlisang ke hore ho ea ka phuputso e entsoeng ke naha, batho ba neng ba tloaetse ho ja li-chickpeas kapa hummus ba ne ba se na monyetla oa ho ba batenya haholo.

Ba ne ba boetse ba e-na le BMI e tlase 'me boholo ba letheka la bona e ne e le boholo ba lisenthimithara tse 5.5 ho feta batho ba neng ba sa je li-chickpeas kapa hummus khafetsa (25).

Seo se boletse, ha ho hlake ka ho felletseng hore na liphetho tsena li bakiloe ke thepa e itseng ea li-chickpeas kapa hummus kapa feela hore batho ba jang lijo tsena ba phela bophelo bo tloaelehileng bo phetseng hantle.

Boithuto bo bong bo boetse bo hokahantse phepelo e phahameng ea linaoa tse kang likhoho le boima bo tlase ba mmele le satiety e ntlafalitsoeng (26,).

Hummus e na le thepa e 'maloa e ka thusang ho khothaletsa ho theola boima ba' mele.

Ke mohloli o moholo oa fiber ea phepo, e bonts'itsoeng ho matlafatsa maemo a li-hormone tsa cholecystokinin (CCK), peptide YY le GLP-1. Ho feta moo, fiber ea lijo le eona e bontšitsoe ho fokotsa maemo a tlala ea hormone ghrelin (,,).

Ka ho thibela takatso ea lijo, fiber e ka thusa ho fokotsa khalori ea hau, e khothalletsang ho theola boima ba 'mele.

Ho phaella moo, hummus ke mohloli o moholo oa protheine e thehiloeng limela. Lipatlisiso li bontšitse hore ho ja liprotheine tse phahameng ho ka thusa ho thibela takatso ea lijo le ho matlafatsa metabolism ea hau ().

Hummus ke mohloli o moholo oa fiber le protheine, e ka khothalletsang tahlehelo ea boima ba 'mele. Liphuputso li bontšitse hore batho ba jang li-chickpeas kapa hummus khafetsa ha ba na matla a ho nona, hape ba na le BMI e tlase le bophara bo bonyenyane ba letheka.

7. E ntle bakeng sa ba nang le ho se mamellane, kaha ke Natural Gluten-, Nut- le Dairy-Free

Mefuta ea lijo le ho se mamellane li ama batho ba limilione lefats'eng ka bophara.

Batho ba nang le bothata ba ho se je lijo le ho se mamellane ba loanela ho fumana lijo tseo ba ka li jang tse ke keng tsa baka matšoao a sa phutholoheng.

Ka lehlohonolo, hummus e ka natefeloa ke motho e mong le e mong.

Ka tlhaho ha e na gluten, linate le lebese, e bolelang hore e tšoanela batho ba anngoeng ke maemo a tloaelehileng joalo ka lefu la celiac, ho kula ha linate le ho se mamellane ha lactose.

Le ha ka tlhaho hummus e se na metsoako ena, ho ntse ho le bohlale ho bala lenane le felletseng la metsoako, joalo ka ha lihlahisoa tse ling li ka eketsa lithibelo kapa metsoako e meng.

Ho phaella moo, hlokomela hore li-chickpeas li na le raffinose e phahameng, mofuta oa FODMAP. Batho ba mamelang li-FODMAP, joalo ka ba nang le lefu la mala, ba lokela ho ba hlokolosi hore ba se ke ba inehella hummus ().

Hape hopola hore hummus e na le peo ea sesame, e tsejoang hape e le tahini. Peo ea Sesame ke allergen e tloaelehileng Middle East ().

Hummus ka tlhaho e na le gluten-, lebese le linate, e etsang hore e be khetho e ntle haholo bakeng sa batho ba nang le ho kula le mamello e itseng. Leha ho le joalo, batho ba tsotellang FODMAP kapa ba alejiki ho lipeo tsa sesame ba lokela ho e fokotsa kapa ho e qoba.

8. Ho bonolo haholo ho makatsa ho eketsa lijo tsa hau

Hummus ha e na phepo feela ebile e monate, empa hape ho bonolo ho e eketsa lijong tsa hau - ho na le litsela tse bonahalang li sa feleng tseo u ka sebelisang hummus ka tsona.

E phatlalatse holim'a sekoahelo sa hau sa pita, pita pocket kapa sandwich ho e-na le li-calorie tse ling tse ngata tse jalang joaloka mayonnaise kapa liaparo tse monate.

Hummus e boetse e etsa pompo e monate 'me e kopantsoe hantle le lijo tse hlabosang joaloka celery, lihoete, likomkomere le pelepele e tsoekere. Batho ba bangata ba fumana sena se khotsofatsa litakatso tsa chip ea litapole.

Le ha hummus e fumaneha haholo lisuphamaketeng, ho bonolo haholo ho e etsa lapeng.

Ts'ebetso eohle e nka tlasa metsotso e 10 mme e hloka feela processor ea lijo.

Mokhoa oa ho etsa Hummus

Lisebelisoa

• Likopi tse 2 tsa li-chickpeas tse entsoeng ka makotikoting (linaoa tsa garbanzo), tse tšolotsoeng
• 1/3 senoelo sa tahini
• 1/4 senoelo sa lero la lemone
• Khaba e 1 ea oli ea mohloaare
• Li-clove tse 2 tsa konofolo, tse sithabetseng
• Letsoai le lenyane

Litsela

• Beha metsoako ka har'a sesebelisoa sa lijo ebe u kopanya ho fihlela e boreleli.
• Natefeloa ke li-wraps, sandwich kapa e le pompo e monate.

Hummus e na le phepo, e tenyetseha ebile ho bonolo ho e etsa. Kenya feela lisebelisoa tse kaholimo ho sesebelisoa sa lijo ebe u li kopanya ho fihlela li boreleli.

Ntlha ea Bohlokoa

Hummus ke sesepa se tummeng sa Middle East le ho hasana se nang le livithamini le liminerale.

Lipatlisiso li hokahantse hummus le metsoako ea eona le melemo e fapaneng e khahlisang ea bophelo bo botle, ho kenyelletsa ho thusa ho loants'a ho ruruha, ho ntlafatsa taolo ea tsoekere maling, bophelo bo botle ba tšilo ea lijo, kotsi ea lefu la pelo le ho theola boima ba 'mele.

Ho feta moo, hummus ka tlhaho ha e na li-allergen tse tloaelehileng tsa lijo le lintho tse halefisang, joalo ka gluten, linate le lebese, ho bolelang hore e ka natefeloa ke batho ba bangata.

Kenya hummus lijong tsa hau ka ho latela risepe e kaholimo - ho bonolo ho e etsa ebile e nka nako e ka tlase ho metsotso e leshome.

Ka kakaretso, hummus ke tlatsetso e bonolo haholo, e phetseng hantle ebile e monate lijong tsa hau.