Hi, everyone π
Our new hero this week is very healthy and nutrient – the Chickpeas π
The Chickpeas are also known as Garbanzo beans and are a common type of legume. They belong to the Fabaceae family and are one of the earliest cultivated legumes. Originally they come from the Middle East and are commonly used in the cuisines of the Middle East countries.
The Chickpeas are very low in fats (4 g per 164 g serving portion) and contain 269 calories per 164 g. The Chickpeas are an excellent source of Dietary fibers, Protein, Thiamin, Vitamin B6, Folate, Iron, Magnesium, Phosphorus, Potassium, Zinc, Copper, Manganese. They are also a good source of Vitamin C, K, Riboflavin, Calcium, Selenium. Thanks to the essential vitamins and minerals, which they contain, the Chickpeas have countless of health benefits. They are a perfect food for vegetarians because of their high amount of proteins. They decrease the risk of cardiovascular diseases and help controlling the blood sugar. They lower the blood cholesterol and the risk of heart attack. The Chickpeas are an excellent antioxidant and lower the risk of cancer, especially of breast cancer. They are a very important food for women because of ther high amount of Iron, which is essential for pregnant and menstruating women, and also because they minimize the hot flushes in post-menopausal women. The Chickpeas help the weight loss thanks to their high content of fibers and because they keep the feeling of being full longer. They also support the digestive tract fuction of our body and help the energy production.
These are only a part of the Chickpeas health benefits. But I hope that they convinced you to include this legume into your daily menu π
Thank you for being with me in my delicious journey π

ΠΠ΄ΡΠ°Π²Π΅ΠΉΡΠ΅, ΠΏΡΠΈΡΡΠ΅Π»ΠΈ π
ΠΠ΅ΡΠΎΡΡ Π½ΠΈ ΡΠ°Π·ΠΈ ΡΠ΅Π΄ΠΌΠΈΡΠ° Π΅ ΠΌΠ½ΠΎΠ³ΠΎ Π·Π΄ΡΠ°Π²ΠΎΡΠ»ΠΎΠ²Π΅Π½ ΠΈ Ρ
ΡΠ°Π½ΠΈΡΠ΅Π»Π΅Π½ – ΠΠ°Ρ
ΡΡΡΡ π
ΠΠ°Ρ
ΡΡΡΡ Π΅ ΠΈΠ·Π²Π΅ΡΡΠ΅Π½ ΠΎΡΠ΅ ΠΈ ΠΊΠ°ΡΠΎ Garbanzo beans ΠΈ Π΅ ΡΠΈΡΠΎΠΊΠΎ ΡΠ°Π·ΠΏΡΠΎΡΡΡΠ°Π½Π΅Π½ΠΎ Π±ΠΎΠ±ΠΎΠ²ΠΎ ΡΠ°ΡΡΠ΅Π½ΠΈΠ΅. ΠΡΠΈΠ½Π°Π΄Π»Π΅ΠΆΠΈ ΠΊΡΠΌ ΡΠ΅ΠΌΠ΅ΠΉΡΡΠ²ΠΎ ΠΠΎΠ±ΠΎΠ²ΠΈ ΠΈ Π΅ Π΅Π΄Π½ΠΎ ΠΎΡ Π½Π°ΠΉ-ΡΠ°Π½ΠΎ ΠΊΡΠ»ΡΠΈΠ²ΠΈΡΠ°Π½ΠΈΡΠ΅ Π±ΠΎΠ±ΠΎΠ²ΠΈ ΠΊΡΠ»ΡΡΡΠΈ. ΠΡΠΎΠΈΠ·Ρ
ΠΎΠ΄ΡΡ ΠΌΡ Π΅ ΠΠ»ΠΈΠ·ΠΊΠΈΡΡ ΠΠ·ΡΠΎΠΊ ΠΈ Π·Π°ΡΠΎΠ²Π° ΡΠ΅ ΠΈΠ·ΠΏΠΎΠ»Π·Π²Π° ΡΠ΅ΡΡΠΎ Π² ΠΊΡΡ
Π½ΠΈΡΠ΅ Π½Π° ΡΡΡΠ°Π½ΠΈΡΠ΅ ΠΎΡ ΡΠΎΠ·ΠΈ ΡΠ΅Π³ΠΈΠΎΠ½.
ΠΠ°Ρ
ΡΡΡΡ ΠΈΠΌΠ° ΠΌΠ½ΠΎΠ³ΠΎ Π½ΠΈΡΠΊΠΎ ΡΡΠ΄ΡΡΠΆΠ°Π½ΠΈΠ΅ Π½Π° ΠΌΠ°Π·Π½ΠΈΠ½ΠΈ (4Π³ Π·Π° ΠΏΠΎΡΡΠΈΡ ΠΎΡ 164Π³) ΠΈ ΡΡΠ΄ΡΡΠΆΠ° 269 ΠΊΠ°Π»ΠΎΡΠΈΠΈ Π½Π° 164Π³. ΠΠ°Ρ
ΡΡΡΡ Π΅ ΠΎΡΠ»ΠΈΡΠ΅Π½ ΠΈΠ·ΡΠΎΡΠ½ΠΈΠΊ Π½Π° Π€ΠΈΠ±ΡΠΈ, ΠΡΠΎΡΠ΅ΠΈΠ½, Π’ΠΈΠ°ΠΌΠΈΠ½, ΠΠΈΡΠ°ΠΌΠΈΠ½ Π6, Π€ΠΎΠ»ΠΈΠ΅Π²Π° ΠΊΠΈΡΠ΅Π»ΠΈΠ½Π°, ΠΠ΅Π»ΡΠ·ΠΎ, ΠΠ°Π³Π½Π΅Π·ΠΈΠΉ, Π€ΠΎΡΡΠΎΡ, ΠΠ°Π»ΠΈΠΉ, Π¦ΠΈΠ½ΠΊ, ΠΠ΅Π΄, ΠΠ°Π½Π³Π°Π½. Π’ΠΎΠΉ Π΅ ΠΈ Π΄ΠΎΠ±ΡΡ ΠΈΠ·ΡΠΎΡΠ½ΠΈΠΊ Π½Π° ΠΠΈΡΠ°ΠΌΠΈΠ½ Π‘, Π, Π ΠΈΠ±ΠΎΡΠ»Π°Π²ΠΈΠ½, ΠΠ°Π»ΡΠΈΠΉ, Π‘Π΅Π»Π΅Π½.
ΠΠ»Π°Π³ΠΎΠ΄Π°ΡΠ΅Π½ΠΈΠ΅ Π½Π° ΠΎΡΠ½ΠΎΠ²Π½ΠΈΡΠ΅ Π²ΠΈΡΠ°ΠΌΠΈΠ½ΠΈ ΠΈ ΠΌΠΈΠ½Π΅ΡΠ°Π»ΠΈ, ΠΊΠΎΠΈΡΠΎ ΡΡΠ΄ΡΡΠΆΠ°, ΠΠ°Ρ
ΡΡΡΡ ΠΈΠΌΠ° ΠΌΠ½ΠΎΠ³ΠΎΠ±ΡΠΎΠΉΠ½ΠΈ Π·Π΄ΡΠ°Π²ΠΎΡΠ»ΠΎΠ²Π½ΠΈ ΠΏΠΎΠ»Π·ΠΈ. Π’ΠΎΠΉ Π΅ ΠΈΠ΄Π΅Π°Π»Π½Π° Ρ
ΡΠ°Π½Π° Π·Π° Π²Π΅Π³Π΅ΡΠ°ΡΠΈΠ°Π½ΡΠΈ, Π·Π°ΡΠ°Π΄ΠΈ Π²ΠΈΡΠΎΠΊΠΎΡΠΎ ΡΠΈ ΡΡΠ΄ΡΡΠΆΠ°Π½ΠΈΠ΅ Π½Π° ΠΏΡΠΎΡΠ΅ΠΈΠ½ΠΈ. ΠΠ°ΠΌΠ°Π»ΡΠ²Π° ΡΠΈΡΠΊΠ° ΠΎΡ ΡΡΡΠ΄Π΅ΡΠ½ΠΎ ΡΡΠ΄ΠΎΠ²ΠΈ Π·Π°Π±ΠΎΠ»ΡΠ²Π°Π½ΠΈΡ ΠΈ ΠΏΠΎΠΌΠ°Π³Π° Π·Π° ΠΊΠΎΠ½ΡΡΠΎΠ»ΠΈΡΠ°Π½Π΅ Π½Π° ΠΊΡΡΠ²Π½Π°ΡΠ° Π·Π°Ρ
Π°Ρ. ΠΠΎΠ½ΠΈΠΆΠ°Π²Π° Ρ
ΠΎΠ»Π΅ΡΡΠ΅ΡΠΎΠ»Π° ΠΈ ΡΠΈΡΠΊΠ° ΠΎΡ ΡΡΡΠ΄Π΅ΡΠ΅Π½ ΡΠ΄Π°Ρ. ΠΠ°Ρ
ΡΡΡΡ Π΅ ΠΎΡΠ»ΠΈΡΠ΅Π½ Π°Π½ΡΠΈΠΎΠΊΡΠΈΠ΄Π°Π½Ρ ΠΈ Π½Π°ΠΌΠ°Π»ΡΠ²Π° ΡΠΈΡΠΊΠ° ΠΎΡ ΡΠ°ΠΊ, ΠΎΡΠΎΠ±Π΅Π½ΠΎ ΠΎΡ ΡΠ°ΠΊ Π½Π° Π³ΡΡΠ΄Π°ΡΠ°. Π’ΠΎΠΉ Π΅ ΠΎΡΠΎΠ±Π΅Π½ΠΎ Π²Π°ΠΆΠ½Π° Ρ
ΡΠ°Π½Π° Π·Π° ΠΆΠ΅Π½ΠΈΡΠ΅ Π·Π°ΡΠ°Π΄ΠΈ Π²ΠΈΡΠΎΠΊΠΎΡΠΎ ΡΠΈ ΡΡΠ΄ΡΡΠΆΠ°Π½ΠΈΠ΅ Π½Π° ΠΠ΅Π»ΡΠ·ΠΎ, Π²Π°ΠΆΠ½ΠΎ Π·Π° Π±ΡΠ΅ΠΌΠ΅Π½Π½ΠΈΡΠ΅ ΠΆΠ΅Π½ΠΈ ΠΈ ΠΆΠ΅Π½ΠΈΡΠ΅ Π² ΡΠΈΠΊΡΠ», Π° ΡΡΡΠΎ ΠΈ Π½Π°ΠΌΠ°Π»ΡΠ²Π° Π³ΠΎΡΠ΅ΡΠΈΡΠ΅ Π²ΡΠ»Π½ΠΈ ΠΏΡΠΈ ΠΆΠ΅Π½ΠΈ Π² ΠΌΠ΅Π½ΠΎΠΏΠ°ΡΠ·Π°. ΠΠ°Ρ
ΡΡΡΡ ΠΏΠΎΠΌΠ°Π³Π° ΠΈ Π² Π±ΠΎΡΠ±Π°ΡΠ° Ρ Π½Π°Π΄Π½ΠΎΡΠΌΠ΅Π½ΠΎΡΠΎ ΡΠ΅Π³Π»ΠΎ Π±Π»Π°Π³ΠΎΠ΄Π°ΡΠ΅Π½ΠΈΠ΅ Π½Π° Π²ΠΈΡΠΎΠΊΠΎΡΠΎ ΡΠΈ ΡΡΠ΄ΡΡΠΆΠ°Π½ΠΈΠ΅ Π½Π° ΡΠΈΠ±ΡΠΈ ΠΈ Π·Π°ΡΠΎΡΠΎ ΠΏΠΎΠ΄Π΄ΡΡΠΆΠ° Π΄ΡΠ»Π³ΠΎ ΡΡΠ²ΡΡΠ²ΠΎΡΠΎ Π½Π° ΡΠΈΡΠΎΡΡ. Π’ΠΎΠΉ ΠΏΠΎΠ΄Π΄ΡΡΠΆΠ° ΠΈ ΡΡΠ½ΠΊΡΠΈΡΡΠ° Π½Π° Ρ
ΡΠ°Π½ΠΎΡΠΌΠΈΠ»Π°ΡΠ΅Π»Π½ΠΈΡ ΡΡΠ°ΠΊΡ Π² Π½Π°ΡΠ΅ΡΠΎ ΡΡΠ»ΠΎ ΠΈ Π½ΠΈ Π΄Π°Π²Π° Π΅Π½Π΅ΡΠ³ΠΈΡ.
Π’ΠΎΠ²Π° ΡΠ° ΡΠ°ΠΌΠΎ ΡΠ°ΡΡ ΠΎΡ Π·Π΄ΡΠ°Π²ΠΎΡΠ»ΠΎΠ²Π½ΠΈΡΠ΅ ΠΏΠΎΠ»Π·ΠΈ ΠΎΡ ΠΠ°Ρ
ΡΡΠ°. ΠΠΎ ΡΠ΅ Π½Π°Π΄ΡΠ²Π°ΠΌ, ΡΠ΅ ΡΠ΅ Π²ΠΈ ΡΠ±Π΅Π΄ΠΈΡ
Π° Π΄Π° Π²ΠΊΠ»ΡΡΠΈΡΠ΅ ΡΠΎΠ²Π° Π±ΠΎΠ±ΠΎΠ²ΠΎ ΡΠ°ΡΡΠ΅Π½ΠΈΠ΅ Π² Π΄Π½Π΅Π²Π½ΠΎΡΠΎ ΡΠΈ ΠΌΠ΅Π½Ρ π
ΠΠ»Π°Π³ΠΎΠ΄Π°ΡΡ Π²ΠΈ, ΡΠ΅ ΡΡΠ΅ Ρ ΠΌΠ΅Π½ Π² ΠΌΠΎΠ΅ΡΠΎ Π²ΠΊΡΡΠ½ΠΎ ΠΏΡΡΠ΅ΡΠ΅ΡΡΠ²ΠΈΠ΅ π
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