Chufa: ihe ọ bụ, ihe ọ bụ maka ya na etu esi akwado ya

Ndinaya

• Uru ahụike nke chufa
• Ozi nri
• Ntụziaka na chufa
• 1. Salad na chufa
• 2. Yogọt na chufa na mkpụrụ osisi

Chufa bụ obere tuber, dị ka chickpeas, nke nwere ụtọ dị ụtọ, nke na-eweta uru ahụike n'ihi ngwakọ nri ya, ọgaranya na eriri, antioxidants na mineral, dịka zinc, potassium na calcium na n'efu na gluten.

Enwere ike iri nri a raw ma ọ bụ sie, dika a nri, ma ọ bụ na nkwadebe nke efere dị iche iche, nke enwere ike ịgbakwunye salads na yogurts, dịka ọmụmaatụ.

Uru ahụike nke chufa

N'ihi nhazi ya, chufa bụ nri nwere uru ndị a:

• Na-eme ka arụ ọrụ kwesịrị ekwesị nke eriri afọ ma na-enyere aka igbochi afọ ntachi, n'ihi na ya mejupụtara ọgaranya unyi anaghị agbasa;
• Na-egbochi ịka nká, n'ihi ọnụnọ nke antioxidants;
• Na-enye aka na mgbochi ọrịa kansa, nakwa n'ihi ọnụnọ nke antioxidants;
• Na-enyere aka belata ogo shuga dị n'ọbara, n'ihi akwa eriri dị elu nke na-eme ka ịmịnye shuga na eriri afọ iji nwayọọ nwayọọ mee. Na mgbakwunye, chufa nwekwara amino acid a na - akpọ arginine, nke na - eme ka mmụba nke insulin site na ahụ, nke na - enyere aka ịchịkwa ogo shuga dị n’ọbara;
• Na-egbochi ọdịdị nke ọrịa obi, n'ihi ọnụnọ abụba monounsaturated nke na-akpata mbelata nke cholesterol ọjọọ (LDL), ma na-enye aka na mmụba nke ezi cholesterol (HDL). Tụkwasị na nke ahụ, ọnụnọ nke arginine na chufa na-eduga na mmụba nke nitric acid, nke bụ ihe na-akpata vasodilation, na-ebelata ọbara mgbali, nke bụ ihe ize ndụ metụtara ọrịa obi.

Ọ bụ ezie na chufa na-eweta nnukwu uru ahụike, ọ dị mkpa ka etinye ya na nri kwesịrị ekwesị ma jikọta ya na ndụ ahụike, yana omume mmega ahụ.

Ozi nri

Tebụl na-esonụ na-egosi uru oriri na-edozi ahụ kwekọrọ na 100 g nke chufa:

Ntụziaka na chufa

Enwere ike iweta Chufa dika nri, ma ọ bụ tinye ya salads ma ọ bụ yogurts. Ndị na-esonụ bụ ụfọdụ Ezi ntụziaka nke a pụrụ ịkwadebe n'ụzọ dị mfe:

1. Salad na chufa

Efrata

• 150 g nke ọkụkọ eghere eghe;
• ½ ọkara apụl bee n'ime mkpa mpekere;
• Karọt 1 grated;
• 1/3 iko chufa a roara n’ọkụ;
• ½ iko yabasị;
• Akwụkwọ ozi letus;
• Tomato udara;
• 2 mmiri mmiri;
• 4 tablespoons (nke eji megharịa ọnụ) mmanya;
• ½ ngaji (nke eji megharịa ọnụ) nke nnu;
• ¼ cup of olive mmanụ.

Nkwadebe mode

Iji kwadebe ihendori, tie chufa, ngaji abụọ nke yabasị, mmiri, nnu na mmanya na-agwakọta ya, jiri nwayọọ nwayọọ tinye mmanụ mmanụ oliv.

Na igbe dị iche, tinye akwụkwọ letus, ezumike nke yabasị na ½ iko nke ihendori. Ghichaa ihe niile wee tinye tomato cherry na-egbutu n'ime halves na mpekere apụl, na-agbakwunye ya na ihe ndị ọzọ. I nwekwara ike ịgbakwunye mpempe chufa n'elu.

2. Yogọt na chufa na mkpụrụ osisi

Efrata

• 1 yogọt;
• 1/3 iko nke chufa;
• 4 strawberries;
• 1 ngaji nke mkpụrụ osisi chia;
• 1 banana.

Nkwadebe mode

Iji kwadebe yogọt, ghee mkpụrụ osisi ma gwakọta ihe niile. Mkpụrụ a gbakwunye na yogọt nwere ike ịdị iche site na uto onye ahụ