16 Reasons to Eat Hummus Everyday！每天吃Hummus的16个理由！

16 Reasons to Eat Hummus 

Everyday

每天吃鹰嘴豆泥的16个理由

Chickpea, which is the primary ingredient in the hummus, is rich in protein. It is best for vegans as their diet revolves around vegetarian food and non-dairy products. It also makes you feel full for longer, thereby reducing your chances of overeating or snacking in between the meals. Tahini, which is made from ground sesame seeds and served as a dip with hummus, is a great source of protein as well.

鹰嘴豆是鹰嘴豆泥的主要成分,富含蛋白质。这对以素食和非乳制品为主的严格的素食者是最好的。它还能让饱腹感持续更长时间，从而减少你在两餐之间暴饮暴食或吃零食的机会。芝麻酱是用芝麻籽磨成的，和鹰嘴豆泥一起搭配作为蘸料，也是蛋白质的重要来源。

Hummus helps in the regulating the blood sugar levels attributing to the low glycemic index (GI) of chickpeas. For preparing it at home, it is advisable to choose dried chickpeas instead of canned chickpeas as latter has a higher glycemic index. Fiber present in hummus is a complex carbohydrate. It does not get digested and hence, slows down the release of sugar in the body. This helps in keeping a check on diabetes. The American Diabetes Association also recommends the use of this chickpea food item as a part of diabetes meal plan.

鹰嘴豆泥有助于调节血糖水平，这是鹰嘴豆血糖含量低的原因。在家里准备时，最好选择干鹰嘴豆而不是罐头鹰嘴豆，因为后者的血糖含量更高。鹰嘴豆泥中的纤维是一种复杂的碳水化合物。它很难被消化，因此会减缓糖在体内的释放。这有助于控制糖尿病。美国糖尿病协会也建议将鹰嘴豆作为糖尿病膳食计划的一部分。

Extra virgin olive oil is a key ingredient in hummus, which helps in maintaining cardiovascular health. According to research, consumption of extra virgin olive oil has a reason behind the low mortality of cardiovascular diseases in southern European and Mediterranean countries. Extra virgin olive oil can also improve glucose metabolism and decrease low density lipoprotein (LDL) cholesterol. Studies have also associated a lower heart disease risk due to the high antioxidant properties found in chickpeas.

特级初榨橄榄油是鹰嘴豆泥的另一关键成分，有助于保持心血管健康。研究表明，在南欧和地中海国家，食用特级初榨橄榄油是心血管疾病死亡率低的原因之一。特级初榨橄榄油还可以改善血糖代谢，降低低密度脂蛋白(LDL)胆固醇。研究还发现鹰嘴豆中含有高抗氧化成分，从而降低了患心脏病的风险。

Hummus helps in maintaining healthy levels of cholesterol attributing to the antiatherogenic nature of extra virgin olive oil present in it. A study evaluating the effect of extra virgin olive oil on the low-density lipoprotein or LDL cholesterol has revealed positive results in terms of reduction of harmful LDL cholesterol and its vulnerability to oxidative cell damage. Another comparative study conducted on the patients suffering from the peripheral vascular disease has advocated the health quotient and protective effect of extra virgin olive oil over sunflower oil against oxidation. 

鹰嘴豆泥有助于保持健康的胆固醇水平，这得益于其中含有的特级初榨橄榄油的抗动脉粥样硬化作用。一项评估特级初榨橄榄油对低密度脂蛋白或低密度脂蛋白胆固醇的影响的研究显示，在降低有害的低密度脂蛋白胆固醇及抗氧化方面，有积极的效果。另一项针对血管疾病患者的对比研究，特级初榨橄榄油相比葵花籽油具有更强的抗氧化的保健和保护作用。

Inflammation is a sign that the body is moving out toxins. Hummus can help reduce inflammatory conditions like arthritis. The extra virgin olive oil, garlic, and chickpeas in hummus are considered to contain anti-inflammatory properties. Extra virgin olive oil is rich in omega-3 fatty acids. Omega-3 fatty acids are polyunsaturated fatty acids, which provide multi-dimensional health benefits including relief from chronic inflammatory diseases such as rheumatoid arthritis, coronary artery diseases, hypertension, and cancer.

炎症是身体毒素的信号。鹰嘴豆泥可以帮助减少炎症，如关节炎。鹰嘴豆泥中的特级初榨橄榄油、大蒜和鹰嘴豆都被认为含有抗炎成分。特级初榨橄榄油富含欧米伽-3脂肪酸。欧米伽-3脂肪酸是多不饱和脂肪酸，有多方面的健康益处，包括缓解慢性炎症疾病，如风湿性关节炎、冠状动脉疾病、高血压和癌症等。

Hummus is a good source of fiber, which helps in maintaining a healthy digestive system. So eating it has been proven beneficial in the regulation of bowel movements and brings relief from constipation. It adds bulk to the diet and keeps the hunger satisfied and makes you feel full for a longer duration. Thanks to hummus, you won’t look for something else to nibble soon after eating it.

鹰嘴豆泥是很好的膳食纤维来源，有助于维持健康的消化系统。因此，食用它已经被证明对调节肠道运动有益，并能缓解便秘。它增加了食物的体积，使你的饱腹感持续更长时间。吃完鹰嘴豆泥后的一段时间，你就不会再去寻找其他东西吃了。

Protein-rich hummus is a great food for your bones as well. Along with that, hummus and tahini, both contain calcium, zinc, copper, phosphorus, magnesium, and selenium, which help improve the bone mineral density. Bone loss is one problem faced by many people as they age, especially women who go through menopause. By including a calcium-rich food like hummus in the diet, one can prevent osteoporosis as well.

富含蛋白质的鹰嘴豆泥也是一种对骨骼很好的食物。鹰嘴豆泥和芝麻酱都含有钙、锌、铜、磷、镁和硒，这有助于提高骨密度。随着年龄的增长，骨质流失是许多人面临的一个问题，尤其是绝经的女性。在饮食中加入富含钙的食物如鹰嘴豆泥，也可以预防骨质疏松症。

The star in the recipe of hummus is chickpea, which is a great source of carbohydrates. It contains starch, a complex carbohydrate that can be used for energy. The natural sugars known as glucose in starch, need time to break down after consumption and this is beneficial in keeping the blood sugar in control as well along with boosting energy.

鹰嘴豆泥的主要物质是鹰嘴豆，它是碳水化合物的重要来源。它含有淀粉，这是一种复杂的碳水化合物，可以用作能源。淀粉中的天然糖称为葡萄糖，消耗后需要一定时间分解，这对控制血糖和提供能量都有好处。

It provides a range of health benefits even during pregnancy. Folate-rich hummus helps in preventing the threat of birth defects in the babies, known as spina bifida. The amino acids, present in it, help elevate the mood and promote better sleep. Other essential nutrients including proteins and minerals found in it also contribute significantly towards the health of the mother as well as the growing fetus.

即使在怀孕期间，它也能提供一系列的健康益处。叶酸丰富的鹰嘴豆泥有助于防止婴儿先天缺陷的风险，像脊柱裂。还有氨基酸，有助于提升情绪和促进更好的睡眠。包括蛋白质和矿物质在内的其他必需营养素也对母亲和正在发育的胎儿的健康有重要的作用。

The base of hummus i.e. chickpeas is a source of amino acids, which are important for building healthy muscles and tissues. Hummus is a good source of proteins for vegans who do not get their share of nutrients from animal and dairy products. Amino acids are the building blocks of proteins which the body uses for physiological processes such as muscular strength, repairing of tissues, the functioning of the brain, and energy production.

鹰嘴豆泥可以提供氨基酸，氨基酸对于建立健康的肌肉和组织很重要。鹰嘴豆泥是素食者摄取蛋白质的好来源，因为素食者无法从动物和奶制品中获得营养。氨基酸是构成人体蛋白质的基本成分，蛋白质是人体机能运行的重要物质，如肌肉力量、组织修复、大脑功能和能量生产。

Hummus is recommended for small babies as their weaning food from nine months onwards. In absence of diet containing animal products such as meat or fish, it contributes beneficially in providing essential protein and other essential nutrients to the body. Hummus is also a healthy and appetizing way to train little children to eat raw veggies which they may refuse due to the bitter taste.

从9个月开始，小婴儿就可以把鹰嘴豆泥作为辅食。在缺乏肉类或鱼类等动物产品的情况下，它有利于为身体提供必需的蛋白质和其他必需营养素。也可以在训练小孩子吃生蔬菜时搭配鹰嘴豆泥，避免他们可能会因为蔬菜苦味而拒绝吃。

Hummus, rich in phytic acid and saponins, helps prevent the growth of cancerous cells. It is a good resource that keeps the harmful toxins from binding with the colon lining and flushes them from the body thereby preventing colon cancer. The chickpeas in it also contain isoflavones and phytoestrogens, which are linked with reduced risk of lung cancer. 

鹰嘴豆泥富含植酸和皂甙，有助于防止癌细胞的生长。它可以很好的防止有害毒素与结肠粘膜结合，并将它们从体内冲洗出来，从而预防结肠癌。同时也含有异黄酮和植物雌激素，它们有助于与降低患肺癌的风险。

Chickpeas, extra virgin olive oil, and seeds are a big part of a very healthy Mediterranean diet that helps you manage your weight easily along with improving digestion. Tahini contains healthy monounsaturated fats that promote weight loss and aid in reducing the belly fat. As a result, you can be sure that hummus can help you live a long and healthy life.

鹰嘴豆、特级初榨橄榄油和芝麻是非常健康的地中海饮食的重要组成部分，可以帮助你轻松控制体重，同时改善消化。芝麻酱含有健康的单不饱和脂肪，有助于减肥，有助于减少腹部脂肪。因此，你可以确信鹰嘴豆泥可以帮助你有一个健康长寿的生活。

Being a gluten-free food, hummus surely qualifies to be on the list of healthy foods to eat anytime. Plus, there are no dairy products too! Moreover, to reduce the risk of any other types of allergic reactions, this recipe can be customized accordingly.

作为一种无麸质食物，鹰嘴豆泥绝对是任何时候都可以吃的健康食品。另外，也没有乳制品的成分。此外，为了降低任何其他类型过敏反应的风险，鹰嘴豆泥的配料可以根据需要定制。

Omega-3 fatty acids present in hummus help in skin care and stimulate hair growth. Chickpeas in it contain manganese that helps prevent skin sagging and hair loss. Zinc, in it, works as an antioxidant and helps delay aging and prevent hair thinning.

鹰嘴豆泥中的欧米伽-3有助于皮肤护理和刺激头发生长。鹰嘴豆含有锰，有助于防止皮肤松弛和脱发。其中的锌是一种抗氧化剂，有助于延缓衰老，防止头发变薄。

Adding hummus to your diet is a tasty, yet healthy way to fight iron deficiency. The iron, in chickpeas and tahini, helps carry oxygen to red blood cells throughout our body, thereby making up for the iron deficiency and preventing anemia.

在饮食中加入鹰嘴豆泥是一种既美味又健康的对抗缺铁的方法。鹰嘴豆和芝麻酱中的铁有助于将氧气输送到全身的红细胞中，从而弥补缺铁和预防贫血。

△ Tierra De Olivos x Hummus House 

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