We all know that the store bought snacks are far from healthy, but still watching a movie! But if commercial snacks is replaced with the homemade, you can actually improve your health on many levels!
One of these foods to keep in mind is definitely humus. Hummus got its name from the Arabic word for chickpea, the main ingredient comprising. This healthy, creamy spread is very popular in the kitchen of North Africa and the Middle East.
The earliest records date humus in the 13th century, when the Egyptians began using this healthy food as part of their diet. Today, the humus is gaining popularity around the world, first because it is delicious, and secondly because it has been linked to a lower risk of cancer and heart disease.
Hummus nutritional value
Hummus is made of several ingredients increase health – chickpeas, extra virgin olive oil, garlic, lemon juice, salt and herbs. If you are preparing the humus at home, you can also add the parsley.
Hummus owes its health benefits to the wide range of nutrients it contains. These include healthy fats, fiber, iron, zinc, manganese, potassium, calcium, copper, selenium, calcium, phosphorus, betaine, choline, vitamin A, B, B1, B2, B3, B5, B6, C, E and K, as well as omega-6 and omega-3. Nutrition chart for a cup of hummus is as follows:
10 reasons to include in your daily diet humus
The high nutritional value of this extension humus makes the perfect appetizer choice. Read on and find out why you should put humus on their menu every day.
keeps weight gain under control
What makes great for weight loss humus is high in fiber along with other nutrients it contains. Regular consumption can maintain levels of blood sugar under control, reduce appetite and unhealthy cravings, and reduce the risk of obesity-related, such as heart disease, diabetes and hyperglycemia diseases.
Reduces the risk of cancer
Because of its ability to protect the gastrointestinal tract of toxins and harmful bacteria, chickpea humus can reduce the risk of some cancers, including colorectal cancer. Furthermore, chickpeas are a good source of protease inhibitors, saponins and phytic acid, all of which are potent anticancer agents.
A rich source of protein
A single cup of hummus packages of 12 g of protein, which is equal to 24% of your recommended daily intake of protein.
Chickpeas to reduce blood cholesterol levels. A 2008 study published in the Journal of the Academy of Nutrition and Dietetics found that a diet rich in chickpea reduced cholesterol by 45 people aged 30-70. In addition, olive oil is very beneficial humus to reduce inflammation and control the good cholesterol (HDL).
improves digestive health
As mentioned above, chickpeas are rich in fiber, which improves digestive function by supporting regular bowel movements and prevent constipation. drained chickpeas contain insoluble fiber, which is ideal for people affected with IBS (Irritable Bowel Syndrome) and other digestive problems. The thing is that insoluble fiber remains intact until it reaches the colon. Studies confirm that the bacteria in the colon metabolize fiber production chickpea short-chain fatty acid (SCFA), which feed the lining of the intestinal wall.
According to a study published in Acta Poloniae Pharmaceutica Journal, chickpeas have anti-inflammatory properties that can reduce inflammatory markers.
Another study published in 2013 in the British Journal of Nutrition found that olive oil also reduces inflammation and increases good (HDL) cholesterol levels.
Hummus contains both of these potent anti-inflammatory ingredients, in addition to garlic, making it ideal for chronic inflammation.
improves bone health
Sesame seeds in tahini, one of the main ingredients in humus, are rich in selenium, phosphorus, magnesium, zinc, iron, calcium and copper, all of which are extremely beneficial for strong and healthy bones. Zinc is particularly effective in reducing the risk of osteoporosis and other bone-related conditions.
In addition, chickpeas are also a good source of vitamin K, zinc, magnesium, manganese and calcium.
improves cardiovascular health
A 2004 study published in the American Journal of Clinical Nutrition found that olive oil can regulate levels of blood pressure, improve glucose metabolism and reduce bad cholesterol (LDL). Moreover, the strong antioxidant properties of chickpeas have been found to reduce the risk of heart disease.
increases energy levels
Regular consumption of humus can increase your energy levels because chickpeas are complex carbohydrates that the body uses for energy. The thing is that these carbohydrates take longer to break down, so the release of energy over time without increasing their levels of blood sugar. High blood sugar levels or hyperglycemia is characterized by weakness, fatigue and tiredness.
Some of the common Mediterranean diet
The Mediterranean diet has been found beneficial against Alzheimer’s, Parkinson’s, cancer, obesity, muscle weakness, heart disease, stroke and hypertension. Hummus is an important part of this diet.
Basic recipe healthy humus
Although you can easily get humus in the nearest shop, homemade hummus is a healthier alternative. It is easy to do and not much time. It is basically need several ingredients and a blender. This is what makes
- 2 cans garbanzo beans or 2 cans chickpeas cooked germinated
- lemon juice ¼ cup
- 1 extra virgin olive oil
- ¼ cup tahini
- 1 peeled garlic clove
- 1 cumin
- Celtic sea salt gray
Start by draining the beans cook for an hour or if they are dry. If you are using dried chickpeas, place them in a pot of water, which will bring to a boil. Simmer for 5 minutes, then remove from heat. Leave the chickpeas to soak in water for one hour. Finally, drain the beans and wash them well.
The next step is to make the humus. To do this, mix all ingredients until well blended. Use olive oil or water to get the consistency you prefer.
alternative recipes Hummus
Chickpeas intolerance can occur in some people. If you belong to this group, just replace the chickpeas in the recipe with 2 cups peeled and chopped zucchini and half of an avocado. Add an extra tablespoon of olive oil to enhance the flavor. You can keep the humus zucchini refrigerated for not more than 4 days.
Other ingredients can be used instead of chickpeas, for example, sweet potatoes, black beans, roasted red peppers, curry, jalapeno and cilantro. If your choice is the eggplant, then you get a good baba ghanoush. Hummus goes better with fresh vegetables.
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