UMary Allen
Izinja zivumelekile ukuba zitye i-chickpeas. Noko ke, imifuno ifuna ukuphekwa, njengokuba kunjalo nangezinye iimbotyi.
Kuba imidumba ekrwada inetyhefu engagatywayo kunye nento ekrakrayo ebizwa ngokuba yisaponin.
Inyaniso yokuba ii-chickpeas zithandwa kakhulu namhlanje kungenxa yezondlo zazo. Zenza ii-chickpeas zibe sempilweni kakhulu ebantwini. Kodwa kuthekani ngabahlobo bethu abanemilenze emine?
Izinja zivumelekile ukuba zitye i-chickpeas
Kangangexesha elide, ii-chickpeas zazingaqhelekanga kwi-cuisine yethu yoMbindi Yurophu. Kwiminyaka yakutshanje, baye baba sisithako esiyimfuneko kwiitya ezininzi.
Ngaphezulu kwayo yonke into, i-cuisine ethandwayo yasempuma ayinakucingelwa ngokupheleleyo ngaphandle kwee-ertyisi ezincinci eziphuzi. Mhlawumbi uyazi i-hummus kunye ne-falafel.
Ubumnene, incasa ye-nutty akufuneki iphinde ingabikho kwizitya ze-vegan.
Iichickert zisempilweni kakhulu
Iichickpeas zithandwa kakhulu ngezilwanyana ngenxa yokuba zineprotheyini eninzi kunezinye iintlobo zenyama. Kananjalo inomxholo ophezulu we-iron, i-folic acid, kunye ne-calcium.
Ukongeza, i-chickpea isisityebi kwezinye iiminerali kunye nezinto zokulandelela. Ngenxa yefiber ephezulu, iichickpeas zikwacetyiswa kubantu abatyebe kakhulu.
Iifiber zokutya azinyibiliki kwaye zifuduka zingatshintshanga ziye emathunjini amakhulu. Bavuselela umsebenzi wamathumbu kwaye bahlambulule amathumbu. Oku kugcina amathumbu esempilweni.
Imbali yeeChickpeas
Iichickpeas zazilinywa eAsia Minor kwangexesha leNeolithic. Ukusuka apho yanwenwela kwiMpuma Ekufuphi, eIndiya nakwiMeditera.
EGrisi nase-Italiya, isityalo besilinywa ukususela kumaxesha amandulo kwaye amaxesha amaRoma ayesisiqalo sokulima eJamani. U-Hildegard von Bingen wabathatha njengeyeza elilungileyo lomkhuhlane.
Uhlobo lwechickpea lwalusetyenziswa njengendawo yekofu emva kweMfazwe Yehlabathi I.
Iichickpeas zithengiswa zikrwada, ziphekwe ngejagi, okanye zinkonkxiweyo.
Izigaba zinokubangela ityhefu
Akufunekanga utyise ii-chickert ezikrwada kwaphela kuba ziqulethe i-toxin engagayekiyo.
Ukwenza esi sigaba singabi nabungozi, kufuneka ubilise iimbotyi. Ukwahlukana kwetyhefu kubangela ukuba iiseli ezibomvu zegazi zihlangane.
Ukuba inja itya iimbotyi ezikrwada, kuxhomekeke kwisixa, iimpawu zetyhefu ezifana nesicaphucaphu, ukuhlanza, kunye nohudo lunokwenzeka. Kwiimeko ezinzima kakhulu, ukopha kwesisu kunokuthi kwenzeke.
Ii-chickpeas ezibilisiwe zinyamezeleke ngcono
Ukuze inja ikwazi ukwetyisa iimbotyi ngokufanelekileyo, kufuneka ucwilise kwaye ubilise ii-chickpeas ezomileyo.
Unokongeza i-savory kumanzi okupheka ukuze inja ikwazi ukuwatyisa ngcono.
Gxisa ii-chickpeas emanzini abandayo ubusuku bonke. Ngosuku olulandelayo, cima kwaye upheke ii-chickpeas malunga neeyure ezimbini.
Emva koko uhlambulule i-chickpeas kwaye udibanise le puree kunye nenxalenye yenyama. Ngoko inja inesongezelelo semifuno egqwesileyo kwisondlo.
Kodwa nokuba ii-chickpeas ziphekiwe, kufuneka zondliwe kuphela ngamancinci amancinci. Oku kungenxa yokuba ii-chickert zineecarbohydrates ezintsonkothileyo.
Njengabantu, izinja azinazo ii-enzymes ezifanelekileyo zokudiliza ezi zintsonkothileyo. Ezi zinto zidlula esiswini nasemathunjini ngaphandle kokwetyiswa kwaye zibangela ukuqunjelwa okungemnandanga.
Imibuzo ebuzwa qho
Ingaba izinja zingazitya iiertyisi eziphekiweyo?
Ewe, inja yakho inokutya ii-chickpeas ngamanani amancinci. Ziphekiwe, zithathwa njengezingenabungozi kwizinja. Ungaze utyise imifuno ekrwada. Ziqulethe izinto eziyityhefu.
Ngaba i-hummus inetyhefu ezinjeni?
Izinja zivumelekile ukuba zitye i-chickpeas
Ngaphezulu kwayo yonke into, i-cuisine ethandwayo yasempuma ayinakucingelwa ngokupheleleyo ngaphandle kwee-ertyisi ezincinci eziphuzi. Mhlawumbi uyazi i-hummus kunye ne-falafel.
Ngaba inja ingazitya iiertyisi?
Impendulo kwangaphambili: Ewe, izinja zinokutya ii-ertyisi. I-Peas yimifuno enesondlo kwizinja, iphekwe okanye i-flaked kwaye ngokumodareyitha. Ukunyamekela kufuneka kuthathwe kuphela ngee-peas ezitsha, njengoko ziyakwazi ukugquma.
Kwenzeka ntoni xa izinja zisitya iiertyisi?
Iimbotyi njengeeertyisi zibangela ukuqunjelwa
I-tannin ibangela ukuqhina. Inokubangela ukungakhululeki kwaye kubuhlungu ukuqunjelwa. Ngokukodwa kwizinja ezinkulu, oku kuqunjelwa kunokukhuthaza ubungozi kunye noloyiko lokutya kwesisu.
Ngaba ukungunda kuyingozi ezinjeni?
Umngundo unokuhlasela inkqubo yemithambo-luvo yenja kwaye ubulale isilwanyana. Okuyingozi kakhulu: izinto azikwazi ukubonwa ngeso lenyama. Ukuhlafuna isilwanyana esithandekayo kwi-walnut enye kunokuba yingozi kwinja.
Ngaba izinja zingafa ngenxa yeetshiphusi?
Iichips azikho mpilweni ezinjeni
Isiqulatho esinamafutha aphezulu asinabungozi kwizinja ukuba nje azityi izixa ezikhulu zeetships rhoqo. Kodwa ukuba isithandwa sakho kufuneka sibambe ibhegi epheleleyo yeetships, ukungagayeki ngokuqinisekileyo akunakuphepheka.
Ngaba inja ivumba ngundo?
Imvakalelo yokujoja yezinja ijikeleze amaxesha angama-40 ngakumbi kunovakalelo kunabantu. Uluvo oluhle lokujoja lwenza ukuba izinja zokubona ukungunda zingakujongi nje uhlaselo lokungunda ngokubanzi kodwa zikwazi nokubeka imithombo efihlakeleyo yokungunda.
Uluhlu olunokuthi lutye ntoni izinja?
Inani elincinci lamazambane abilisiwe, irayisi, kunye ne-pasta inokuphela kwisitya senja ngaphandle kokungabaza. Iminqathe, iikomkomere, ama-apile namaqunube zikwayinto eqhelekileyo kwizinja. Inyama ephekiweyo ngaphandle kwamafutha kunye ne-sauce iyanyamezelwa kakuhle kwaye ityebile kakhulu kwiiprotheni. Izinja ezininzi ziyavuya kwakhona malunga neqhekeza leqanda elibilisiwe okanye ushizi.