In the increasingly popular diet meals and salads, you can often see a “mouth” spiky, white or yellowish bean – chickpea. Why do these small beans often appear in nutritious meals? Is it a soybean or a miso? Is there any unique nutrition?
What is chickpea?
The shape of the chickpea is not the same as that of the normal bean. It is not a smooth round or elliptical shape. The surface is rough, and there is a pointed radicle and a slightly concave navel. It is quite similar to the eagle mouth. Chickpeas.
In addition to the common name of the chickpea, it also has many aliases such as peach beans, chickpeas, chicken beans, chicken peas, and brain beans. Although it has a personality, the growth of chickpeas is similar to that of other beans. It grows in the pods of chickpeas. After ripening, it has more colors, some are tan or beige, some are spotted, and some are dark brown. Black is not equal, in short, the brothers and sisters look quite a lot.
Chickpea is widely known as a thing of recent years, but it is actually a very old bean, at least 7500 years old. India, Myanmar, Pakistan, Turkey, and Ethiopia are all important producing areas for chickpeas. Xinjiang Mulei County is the largest guar planting base in China. Xinjiang compatriots have special feelings for chickpeas. The Uighur language calls it “Nuohuti”, which can be seen in many places.
High quality protein
According to the China Food Ingredients table, the content of dried chickpeas is about 60%, mainly starch, so it can be eaten as a staple food like peas, lentils, mung beans, etc. There are essential differences.
Looking at the nutrients of chickpeas, the most prominent nutritional highlights are protein and dietary fiber. The protein content is as high as 21.2%, which is almost the same as the protein content of meat, and even higher. But what really makes the chickpeas better than other beans is that its protein is not only high in content but also good in quality. The measurement of chickpeas produced in Xinjiang showed that the ratio of essential amino acids to total amino acids of chickpeas was 0.41, which was the same as that of soy protein (0.41), and the essential amino acid content of chickpea protein was 353.1 mg/g. Close to the ideal protein amino acid composition recommended by the World Health Organization and the Food and Agriculture Organization of the United Nations (360 mg / gram), the overall protein nutritional value is higher than many common gluten and miscellaneous beans, and is a leader in plant proteins.
Why do you like it in a nutritious meal?
Chickpeas are rich in dietary fiber. According to the Chinese food ingredient table, the insoluble dietary fiber content of chickpeas is about 11.6 g/100 g. It ranks among the best in the beans, and is even higher than the common beans such as red beans, cowpeas, broad beans, and peas. Dietary fiber has the health benefits of enhancing satiety, delaying postprandial blood sugar rise, and alleviating constipation. As a dietary fiber master in miscellaneous beans, it is not surprising that chickpeas often appear in nutritious meals and salad meals.
In addition, the minerals such as calcium, potassium, magnesium, and vitamins B 1 and B 2, which are important in the chickpeas, are also prominent in the beans. Although there are differences between the varieties, the overall Excellent performance. In addition, chickpeas also contain a certain amount of functional ingredients such as polyphenols and polysaccharides, which are often eaten as a variety of staple foods.
Compared with common beans, the fat content of chickpeas is slightly higher (4.2% of the nutrient content table), and the fatty acid composition is dominated by two kinds of unsaturated fatty acids, linoleic acid and oleic acid. This means that the storage of chickpeas should be kept at a low temperature and sealed from light, and do not buy too much at one time to avoid oxidative deterioration of the oil by prolonged placement.