Nkhuku - zomwe zimadziwika kuti nyemba za garbanzo - zimagwiritsidwa ntchito m'madera ambiri a Mediterranean, Middle East ndi Indian. Mitundu yamitundu yosiyanasiyana ndi yamtundu, nkhuku zimakhala zofewa, zowonjezera komanso zimakhala zochepa ngakhale zitatha kuphika. Nkhuku zapansi ndizo maziko a hummus ndi falafel , maphikidwe onse a Middle Eastern. Nkhuku zimagwiritsidwanso ntchito kwambiri ku India kuphika, m'mapirries komanso maphikidwe ngati chana masala .
Mbiri ya Chickpea
Chickpea ndilo mbiri yachiwiri ya padziko lonse pambuyo pa soya, ndipo imodzi mwa mbewu zisanu ndi zitatu zoyambitsa ulimi. Sitolo ya Chickpeas imakhala yabwino kwambiri ndipo imakhala ndi thanzi labwino, ngakhale kuti ilibe matenda aakulu, poyerekeza ndi masamba ena.
Chickpea inayamba ku Middle East zaka pafupifupi 7,500 zapitazo. Anayamba kulima pafupifupi 3,000 BC ndipo anali wotchuka pakati pa Aroma, Agiriki, ndi Aigupto akale. Kuyambira m'zaka za m'ma 1600, chickpea idabweretsedwa ku madera ena a dziko lapansi ndi ofufuza a ku Spain.
Chickpea Basics
Pali mitundu iwiri ya nkhuku: desi ndi kabuli. Desi ali ndi mbewu zing'onozing'ono, zakuda ndipo amakhala ndi zovala zambiri. Kabuli ndi nyemba yayikulu, yowala kwambiri ndi chovala choyera. Nkhuku zimabwera m'njira zosiyanasiyana - zobiriwira, zakuda, zofiirira ndi zofiira, ngakhale kuti mtundu wotchuka kwambiri ndi wodziwika ndi beige.
Masiku ano, nkhuku zimagwiritsidwa ntchito mu maphikidwe osiyanasiyana osiyanasiyana.
Mwa iwo okha, angagwiritsidwe ntchito mu saladi, soups kapena stews, kapena ngati mofulumira. Ku India, kumene chickpea imadziwika kuti "chana," chiwerengero chachikulu cha maphikidwe chimachokera ku legume. Chickpea ndizofunikira kwambiri pa mbale zambiri za ku Middle East , monga falafel, kumene zimakhala pansi ndi kupanga mipira, komanso mophika, kumene zimaphika, nthaka ndikumangirira.
Kugula ndi Kukonzekera
Mukhoza kugula nkhuku zatsopano , zisanayambe kuphika, zamzitini kapena zouma. Ngati mwasankha zouma, muyenera kutsegula nkhuku musanazigwiritse ntchito. Mutha kugwiritsa ntchito nkhuku popanga saladi.
Ngati mugula nkhuku zanu zouma, ziwombani kwa maola 24. Kuti muthamangitse njirayi, yesetsani kuwonjezera supuni ya supuni ya bicarbonate m'madzi - ngakhale mukuchita izi mungapatse nkhuku chiwonongeko chowawa. Kenaka, mudzaphika nkhukuzo kwa hafu limodzi ndi theka kwa maola atatu kapena kuposerapo, malingana ndi momwe mukugwiritsira ntchito. Pamene nkhuku zatha, ziyenera kukhala zofewa komanso zokongola. Ngati mumagwiritsa ntchito mphika wophika, mukhoza kuchepetsa nthawi yophika, ngakhale mutayesa kuti muwone msanga. Mukhoza kupeza zambiri ndi malangizo pa kutsekemera nkhuku kudzera izi.
Chickpea Nutrition
Nkhuku zilibe mafuta odzaza mafuta - ndithudi, kapu imodzi yokha imakhala ndi magalamu anayi okha a mafuta - ndi otsika kwambiri mu cholesterol ndi sodium, molingana ndi SelfNutritionData. Amakhalanso ndi zakudya zowonjezera zakudya, mapuloteni, mkuwa, folate ndi manganese.