Nkhuku, zomwe zimadziwika kuti garbanzos, chana, ichi, kapena hummus, ndi nyemba zazing'ono, zozungulira, zomwe zimapezeka kwambiri m'madera onse a Mediterranean, India, Latin America ndi Middle East. Kukoma kwawo ndi kuchuluka kwake kungakhale kolemera, kofiira, nutty, komanso kwambiri mu maphikidwe osiyanasiyana. Monga ndi mitundu yambiri ya nyemba, nkhuku zimakhala ndi mapuloteni, folate, zinc, ndi potassium.
Nyemba za Garbanzo ndi zamoyo ndipo zimakhala ndi "zakudya zotsutsa" zomwe zapangidwa mwachibadwa kuti ziziteteze.
Imodzi ndi poizoni wachilengedwe yotchedwa lectin; ina ndiyo inzyme inhibitor phytic acid. Zonsezi zimatha kupanga nyemba zolimba kuti zidziwe ndipo zingayambitse gasi, zovuta ndi kuyamwa kwa mchere, komanso kuthekera kwa calcium, phosphorous, ndi Vitamini D.
Kusamba ndi kumera nyemba kumathandiza kuchepetsa phytic acid ndi lactins pamene kulimbikitsa amino acid, vitamini ndi mapuloteni. Monga nthawizonse, lolani momwe mumamvera mukamadya nyemba kukhala mtsogoleri wanu.
Nkhuku zimakhala zosavuta kumera, ndipo mukhoza kuzichita popanda zipangizo zamtengo wapatali. Kwa anthu ambiri omwe amavutika kukumba, izi zingakhale kusintha kwa masewera. Ndimakonda kugwiritsa ntchito nkhuku zowonjezera popanga hummus, nkhuku zokazinga, supu, ndi stews. Amakhalanso okoma ngati chotupitsa chosakaniza pokhapokha mutayeseza pang'onopang'ono bwino kwambiri.
Kumera Chickpeas
½ chikho cha nkhuku
Madzi
- Sankhani nthawi yayitali yomwe mukufuna kupititsa patsogolo ndondomeko ya kumera. Pofuna kuphika, kuphatikizapo stew kapena yokazinga, garbanzo yomwe imamera kawirikawiri imagwira bwino. Pofuna kudya saladi yaiwisi kapena yaiwisi yaiwisi ndimakonda mphukira yaitali.
- Sambani bwino chikho cha chikho ½ musanayambe. Lembani nkhuku usiku uliwonse moŵirikiza kuchuluka kwa madzi. Izi zimawatsitsimutsanso ndipo zimayamba "kuwuka".
- M'maŵa amachotsa garbanzos mu chitsulo chosapanga dzimbiri ndikumatsuka bwino. Kufalitsa nkhukuzo mofanana pamunsi pansi pa colander. Ikani colander pamwamba pa mbale ndikuphimba ndi chophikira cha thonje. Izi zimachititsa mpweya kutuluka pamene akuteteza nkhuku kuchokera ku ntchentche za zipatso kapena tizilombo tina.
- Sungani ndi kukhetsa nkhuku ziwiri kapena katatu patsiku. Sungunulani mobwerezabwereza makamaka nyengo yozizira.
- Bwerezani njira izi 2-3 pa tsiku mpaka nyemba za garbanzo zakula mokwanira. Izi zidzatenga masiku atatu kwa nkhuku zochepa (kuphika), kapena kuzungulira masiku asanu kuti zidzatulukire (kuti zikhale zokolola).
- Pamene nkhukuzo zakula ndi digiri yofunikirako, perekani msuzi womaliza bwino ndi kukhetsa bwino. Zikopa zonse zomwe zatuluka zimatha kusankhidwa, koma sizikukhudza kukoma kapena kuchepa. Mulole chickpea iwononge mpweya wouma pang'ono, ndiye firirani iwo kwa sabata.
- Ngati mukufuna nkhuku zanu zophika, ziwombeni kwa mphindi khumi. Mudzakhala ndi legume yosavuta kwambiri kusiyana ndi kuphika.
- 1/2 chikho chouma chimapanga makapu awiri omwe amamera
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