FalafelAbinci ne na asalin Gabas ta Tsakiya wanda ya shahara musamman ga masu cin ganyayyaki da masu cin ganyayyaki.
Chickpeas Ya ƙunshi patties mai zurfi da aka yi daga haɗuwa (ko fava wake), ganye, kayan yaji, albasa.
Falafel Ana iya ci shi kaɗai, amma sau da yawa ana amfani da shi azaman appetizer.
Menene Falafel? Me Yasa Aka Yi?
FalafelGishiri ne na Gabas ta Tsakiya da aka yi shi da ƙasa, mai siffa mai kama da ƙwal, kuma an yi shi da soyayyen kaji ko tanda da aka toya ko kuma faffadan wake.
wasu falafel Abubuwan da ake amfani da su sun hada da ganye da kayan kamshi irin su cumin, coriander da tafarnuwa.
Ko da yake ana tunanin abincin falafel ya samo asali ne daga Masar, ya zama babban abinci a Gabas ta Tsakiya da Rum.
Ana iya amfani da ita ita kaɗai azaman appetizer ko yada akan burodin pita, sandwiches ko nannade. Hakanan ana amfani dashi azaman tushen furotin na tushen shuka a yawancin girke-girke masu cin ganyayyaki.
Falafel Darajar Abinci
Falafel Yana cike da muhimman abubuwan gina jiki. 100 grams ya ƙunshi abubuwa masu zuwa:
Calories: 333
Protein: gram 13.3
Carbohydrates: 31.8 grams
Fat: 17,8 grams
Fiber: 4.9 grams
Vitamin B6: 94% na ƙimar yau da kullun (DV)
Manganese: 30% na DV
Copper: 29% na DV
Folate: 26% na DV
Magnesium: 20% na DV
Iron: 19% na DV
Phosphorus: 15% na DV
Zinc: 14% na DV
Riboflavin: 13% na DV
Potassium: 12% na DV
Thiamine: 12% na DV
Hakanan kadan kadanniacinYa ƙunshi bitamin B5, calcium da sauran micronutrients masu yawa.
Falafel yana lafiya?
Falafelya ƙunshi kaddarorin da yawa waɗanda zasu iya amfanar lafiya. Kyakkyawan fiber, nau'ikan nau'ikan abinci guda biyu waɗanda ke kiyaye ku na dogon lokaci, kumafurotin na tushen shuka shine tushen.
Dukansu fiber da furotin suna ƙara lokacin satiety.karba Yana rage samar da sinadarin yunwa kamar su
Har ila yau, binciken ya nuna cewa fiber na chickpea zai iya taimakawa wajen sarrafa matakan sukari na jini ta hanyar rage sha na carbohydrates. Wannan yana ba da daidaituwar hauhawar sukarin jini maimakon saurin saurin canzawa.
Bugu da ƙari, an danganta fiber na chickpea don inganta lafiyar hanji, da kuma rage haɗarin cututtukan zuciya da ciwon daji na hanji.
amma falafelDangane da yadda aka shirya shi, yana iya samun raguwa. Sau da yawa ana soyayyen shi, wanda ke ƙara yawan adadin kuzari da mai.
Nazarin ya nuna cewa mutanen da ke ci da soyayyen abinci akai-akai suna da haɗari mafi girma na kiba, cututtukan zuciya, ciwon sukari, da ciwon daji.
Haka kuma, wasu mutane falafelYana iya zama rashin lafiyan abubuwan da aka samu a ciki ko aka yi amfani da su.
Duk da haka, maimakon cin abinci a waje, yin wannan abinci mai dadi a gida yana rage girman waɗannan abubuwan.
Menene Fa'idodin Falafel?
Yana da zuciya
Babban abun ciki na fiber daga chickpeas falafelYana da tabbacin cewa yana da gina jiki. Abincin da ke da fiber yana taimaka muku jin koshi na tsawon lokaci.
Yana da tushen furotin
falafel tasaAbincin gram 100 ya ƙunshi gram 13.3 na furotin, wanda shine wani dalilin da ya sa yana taimakawa wajen jin dadi da kuma rage nauyi.
Amfani ga idanu
FalafelSaboda abun ciki na bitamin A, yana da kyau tushen gani. Vitamin A yana samar da wadataccen tushen bitamin ido don macular degeneration da cataracts. Wannan bitamin zai taimaka gani idan kun kasance a cikin ƙananan haske.
Tushen bitamin B
An san Vitamin B a matsayin mai haɓakawa, don haka yana ƙarfafawa. Ya ƙunshi bitamin B iri-iri falafel Zai taimake ka ka kasance lafiya cikin yini.
yana ƙarfafa ƙasusuwa
FalafelBabban abinci ne don ginawa da kiyaye ƙaƙƙarfan ƙashi saboda abun ciki na calcium. Calcium kuma yana da amfani wajen kare mu daga cutar kansa, ciwon suga da hawan jini.
lafiyayyen zagayowar jini
Falafelyana dauke da baƙin ƙarfe, wanda ke taimaka wa jiki samun ingantaccen jini. Zai taimaka wajen nisantar duk wata cuta da ke da alaƙa da jini.
Yana rage damuwa
FalafelAbinci ne mai kyau don rage damuwa kamar yadda ya ƙunshi magnesium. Masu bincike sun gano cewa magnesium na iya kwantar da wasu tsokoki da jijiyoyi.
Yana sauke numfashi
An san manganese don tallafawa huhu da lafiyar numfashi.
Detoxifies jiki
Falafel yana da sinadarin phosphorus. Wannan ma'adinai mai amfani yana taimakawa jiki don tsaftace abubuwa marasa kyau ta hanyar fitarwa da ɓoyewa.
cin falafelzai samar da potassium da jiki ke bukata. Potassium yana inganta tsarin juyayi saboda abun ciki. Wannan zai taimaka tsokoki suyi aiki mafi kyau ba tare da gajiyawa cikin sauƙi ba.
Yana daidaita ruwan jiki
Jiki yana buƙatar adadin sodium mai kyau don daidaita ruwan jiki a cikinsa. Falafel Ta hanyar cinye shi, za ku iya samun daidaitaccen adadin sodium wanda jiki ke buƙata.
Yana ƙarfafa rigakafi
Falafel Yana da kyau don haɓaka rigakafi kamar yadda ya ƙunshi zinc.
Tushen fiber
Fiber yana daya daga cikin mahadi masu amfani da muke bukata a jikinmu. Yana taimaka wa jikinmu ya narke abinci da kyau. Falafel Ta hanyar cin abinci, za ku iya samun isasshen fiber wanda jiki ke buƙata.
Tushen lafiyayyan mai
Wannan abincin yana dauke da lafiyayyen kitse da jiki ke bukata.
Taimakawa nisantar ciwon nono
dauke da kaji falafelYana iya lalata ƙwayoyin kansar nono kuma yana taimakawa hana walƙiya mai zafi bayan menopause. Yana kuma kare jiki daga ciwon kashi.
Yana rage cholesterol
Fiber kuma yana da amfani wajen rage adadin cholesterol a jikinmu. Kamar yadda aka fada a baya falafel Ya ƙunshi adadi mai kyau na fiber.
Ya dace da masu cin ganyayyaki
Wadanda ba masu cin nama ba zasu iya samun furotin tare da falafel. Wannan abincin ya ƙunshi adadin furotin mai kyau, yana mai da shi kyakkyawan tushen abinci ga vegans.
Falafel Recipe
FalafelKuna iya yin shi a gida tare da wasu kayan abinci kawai. Hasali ma, idan aka gasa shi a cikin tanda maimakon soya shi, ba za ku cinye adadin kuzari da mai mai yawa ba.
kayan
- 400 grams gwangwani gwangwani, drained da kuma wanke
– Ɗauki guda ɗaya, a yi ƙananan ƙwallan nama sannan a ajiye su a kan tiren yin burodi.
- Cook don minti 10-12 kuma juya patties. Gasa na tsawon minti 10-12 har sai da kullun.
Yadda ake cin Falafel
Falafel Yana ba da dandano na musamman da nau'in nau'in kuma ana iya cinye shi kaɗai. A wasu lokuta, yana iya zama ado.
Falafel Hanya mafi sauƙi don jin daɗin su ita ce tsoma waɗannan soyayyen ƙwal a cikin miya na gargajiya kamar humus a ci su. Ana iya amfani da miya na Tahini da yogurt, waɗanda ke da wadataccen tushen sesame, don tsomawa.
Falafel Don yin ƙaramin abinci, sanya shi a tsakanin gurasar pita. Hakanan zaka iya ƙara shi zuwa salads.
Menene Illar Falafel?
Falafel ana iya cinye shi gabaɗaya cikin aminci a matsayin wani ɓangare na ingantaccen abinci mai kyau, amma kuma akwai ƴan abubuwan da za a yi la'akari da su.
FalafelIdan kuna rashin lafiyar kowane ɗayan abubuwan da ke cikin wannan samfurin, ya kamata ku yi hankali.
tum falafalaba za a iya cewa lafiya ba. Wasu nau'ikan suna da lafiya fiye da sauran. Anyi shi da kayan abinci na halitta kamar su chickpeas, ganye da kayan yaji gasa Falafelsuna da kyakkyawan bayanin sinadirai fiye da waɗanda aka yi tare da soyayye mai zurfi, sarrafa su sosai, da sinadarai marasa kyau.
A sakamakon haka;
FalafelShahararriyar abinci ce ta Gabas ta Tsakiya da aka yi daga haɗakar kaji, ganya, kayan yaji, da albasa.
Duk da cewa yana dauke da sinadarai masu lafiya da yawa, amma yana da kitse da adadin kuzari saboda an soya shi sosai. Kuna iya shirya shi a hanya mafi koshin lafiya ta hanyar dafa shi da kanku a cikin tanda a gida.
