Lezibhontshisi, ngezinye izikhathi ezibizwa ngokuthi i-nati nut, zisetshenziswe ngendlela efanayo nezinye izinyosi (ikakhulukazi, i-peas). Lisetshenziswa ikakhulukazi e-Asia Ephakathi (izwe lakubo), e-Central Asia, eNdiya, eMpumalanga Afrika, eMpumalanga Yurophu. Izitsha zokusebenzisa ama-chickpeas ziseMexico, eSpanishi, e-Italian, nase-Indian cuisine. Kodwa, yiqiniso, lihlala liyingxenye futhi lifanekisela ukudla okuvamile kwaseMpumalanga.
I-chickpeas ingaba nemibala ehlukene - ubhontshisi obuluhlaza, obomvu, obumnyama - kepha ngokuvamile inhlobo yezinhlobo ezimhlophe isetshenziselwa ukudla. Lezibhontshisi azimele ngendlela engavamile, zimebe ngombala, futhi zine ukunambitheka kwe-nutty ecacile.
Ukupheka
Ifomu elibilisiwe futhi elithosiwe, ama-chickpeas asetshenziselwa kokubili njengezingxenye zecala kanye nezitsha zokuzimela. Kusukela kubhontshisi abilisiwe, ama-chickpeas enziwe ngamazambane ahlambulukile, bese kuthiwa amasoso kanye nama-pastas kuwo. Kusuka ku-soups oqoshiwe we-chickpeas nokusanhlamvu okulungiselelwe. Ngokufaka ufulawa we-chickpea, isinkwa sibhakawa, imikhiqizo ye-pasta kanye ne-confectionery iphekwe (ukupheka, amaswidi amaningi kazwelonke, njll), futhi ngisho - ifakwe efomini lesana. Ama-chickpeas agwetshiwe ukunambitha afana kakhulu namantongomane, ukudla okunomsoco, nakwamanye amazwe kanye nokudla okunambitheka. Ubhontshisi obusiwe nochotshoziwe uvame ukusetshenziselwa ukukhiqiza izithako ezihlwabusayo nezomsoco omisiwe, imbewu ye-sesame, amantongomane. Futhi ngaphezu kwalokho, kwamanye amazwe asempumalanga futhi asetshenziswa njengemithi (ngemithi yomuthi). Ngisho nasendulo kwakunconywa njengethuluzi elisiza umsebenzi wesisu futhi kuyadingeka ukusetshenziswa kwezifo zesikhumba.
Ungasebenzisa ama-chickpeas ngokupheka ngezindlela eziningi:
- Ama-chickpeas abilisiwe angadliwa njenge-snack emele (okudingekayo kuphela ukwengeza izinongo zakho eziyizintandokazi kanye namakhambi)
- Ubhontshisi obusisiwe bunganezelwa kwisaladi eluhlaza.
- Ngeke kube yinto engadingekile nangomsoco we-spaghetti - nge ushizi nemifino.
- Uma ufakwa isobho semifino, ama-chickpeas enza ukunambitheka kwesidlo kakhulu.
Futhi lezi zizindlela ezilula kuphela, ku-cuisine yendabuko yabantu base-Asia ongathola izindlela zokupheka eziningi, ezifaka umkhiqizo owusizo.
Ezempilo
I-Nut ibhekwa njengento ewusizo kakhulu emasimini. Okuqukethwe okuphezulu kwamaprotheni (cishe amaphesenti angu-30) kanye nama-carbohydrate (cishe ama-60%) anokuqukethwe okuphansi kwamafutha (ngaphansi kuka-10%) okwenza kube yingxenye ebalulekile yokudla. Futhi nakuba ngokwezinye izinkomba (amaprotheni okuqukethwe, isibonelo), ungaphansi kwe-soy kanye ne-peas, kepha izinga leprotheni nemifino yemifino lidlula ngokucacile. Okubalulekile ukubunjwa okulinganayo kweprotheyini, ukugaya kwayo, inani lama-acids abalulekile. I-chickpea iyikhwalithi ephakeme kakhulu futhi cishe ayinamafutha. Ngenxa yalokhu, abaningi bayibheka njengesithakazelo semifino yenyama. Ama-Vegetarians, kanye nabantu abahlala bezila ukudla, bangase babeke inyama yabo esikhundleni sokudla kwabo.
Ngaphezu kwalokho, izindawo eziningi eziwusizo ziye zaqashelwa futhi zafakazwa ngokwesayensi. Ukuphuza ama-chickpeas kusiza ukubhekana nokuntuleka kwensimbi - imbangela yezinkinga eziningi zezempilo. Abesifazane (ikakhulukazi abesifazane abakhulelwe nabaqedayo) kufanele baqale bacabange ngendlela yokugcina izinga elifanele lensimbi emzimbeni. Ngaphandle kokuhlinzekwa okuvamile kwamangqamuzana ane-oksijeni (okungukuthi, i-hemoglobin, ehlanganisa insimbi), ukukhula okugcwele nentuthuko akunakwenzeka.
Ngaphezu kwalokho, ama-chickpeas ungumthombo omuhle wamavithamini: B2 (riboflavin), B1 (thiamine), i-nicotinic acid, i-pantothenic acid, i-choline, ne-trace elements kanye namaminerali: isibonelo, i-potassium, i-magnesium, i-phosphorus, i-manganese, i-molybdenum. Futhi lokhu kusiza ukuthuthukiswa okujwayelekile kwezinqubo zamagciwane emzimbeni: isibonelo, ama-manganese ayingxenye yama-enzyme amaningi abalulekile ekukhiqizeni ama-antioxidants, i-molybdenum - iyingxenye ye-enzyme, "iphikisana" nama-preservatives, ngokuvamile afakwe kwimikhiqizo eqedile.
Njengezinye izitshalo, i-chickpea isiza ukunciphisa amathuba okuba nesifo sokushaya noma isifo senhliziyo, ilawula i-cholesterol (nesamba sayo esiphelele, nenani laleli cholesterol elibizwa ngokuthi "elibi"), lilawula izinqubo zokugaya (nakuba abaningi bekhalaza ngokugaya okunzima kwezitshalo, kodwa futhi ukulungiswa okuqhubekayo kwalokhu kungagwenywa) futhi kuvimbela ukuthuthukiswa komdlavuza. Ibuye ithinte kahle izinga lokushukela egazini - ngenxa yokuthi lo mkhiqizo unikeza umzimba amandla, futhi awuholeli ukwanda okweqile kumazinga kashukela egazini.
Ngaphansi kwama-ubhontshisi ngokwawo, amahlumela ahlanzekile nawo ayasiza. Zinevithamini A no C, ziqukethe amaprotheni namafutha, kanye ne-potassium, i-calcium, i-magnesium. Ukuhluma ama-chickpeas kulula ukuthola ekhaya. Ingxenye yamabhontshisi ifakwa esitsheni (ngokucatshangwa ukuthi i-chickpea emanzini izokwandisa ivolumu okungenani kabili) futhi ithulule ngamanzi. Amanzi, uma kunesidingo, - engeza. Ngosuku lwesibili kumele kuvele amahlumela. Ukuhluma, ama-chickpeas awutholi nje kuphela izakhiwo eziwusizo nangaphezulu (i-vitamin C, isibonelo, ezitsheni ziba zikhulu eziningana) kodwa futhi zihlaba umxhwele ngama roses.
Kumanothi
Ukuze usebenzise ngokugcwele izindawo eziwusizo ze-chickpeas, akufanele ukhohlwe imithetho ethile elula:
- Gcina ama-chickpeas omisiwe esitsheni esivaliwe, endaweni epholile futhi eyomile, ngaphandle kokufinyelela ekukhanyeni:
- Awukwazi ukuxuba ama-chickpeas kusuka enkambeni ehlukene (okungukuthi, uma kuthengwa ngezikhathi ezahlukene). Ingahluka (ingabe isomisiwe ngezindlela ezahlukene) futhi izopheka izikhathi ezihlukene;
- Ama-chickpeas anomsoco adingeka ukuthi ahlanzwe kahle bese efakwa ngaphambi kokupheka (ngokuvamile cishe amahora angu-12 ngaphambi kokupheka), khona-ke azobe elula kakhulu futhi elula ukugaya;
- Ukupheka emva kokufaka ama-chickpeas kudinga isikhathi eside - okungenani ihora, ngezinye izikhathi kuya kwesinye nesigamu.
Uma ujwayele ukudla ngendlela efanele, kuyasiza futhi kuyinambitha, ngakho ekudleni kwakho kufanele kube khona ama-chickpeas.