ʻO FalafelHe kīʻaha ia no ka Middle East kahi i kaulana loa i nā mea ʻai meaʻai a me nā vegans.
ʻO ka pīkī Loaʻa iā ia nā pākī hohonu i hana ʻia mai ka hui ʻana o (a i ʻole fava beans), nā mea kanu, nā mea ʻala, nā aniani.
ʻO Falafel Hiki ke ʻai wale ʻia, akā hoʻohana pinepine ʻia ma ke ʻano he mea ʻai.
He aha ka Falafel? No ke aha i hana ʻia ai?
ʻO FalafelHe kīʻaha hikina Waena ia i hana ʻia mai ka lepo, i hana ʻia e like me ka popo-like patty a hana ʻia mai ka moa i hoʻomoʻa ʻia i ka umu a i ʻole nā pīni ākea.
'ē aʻe falafel Aia i loko o ia mea nā mea kanu a me nā mea ʻala e like me ke kumini, coriander a me ke kāleka.
ʻOiai ua manaʻo ʻia ka kīʻaha falafel i hoʻomaka mai ma ʻAigupita, ua lilo ia i mea koʻikoʻi ma ka Middle Eastern a me Mediterranean cuisine.
Hiki ke lawelawe wale ʻia ma ke ʻano he mea ʻai a hoʻolaha ʻia ma luna o ka berena pita, nā sandwiches a i ʻole nā uhi. Hoʻohana ʻia ʻo ia ma ke ʻano he kumu protein i hoʻokumu ʻia i nā mea kanu i nā ʻano meaʻai meaʻai.
ʻO Falafel Nutritional Value
ʻO Falafel Ua piha i nā meaʻai nui. Loaʻa i ka 100 grams nā meaʻai:
Kalori: 333
Pūmua: 13.3 gram
Kāpena: 31.8 grams
Ka momona: 17,8 grams
ʻO ka fiber: 4.9 grams
Huaʻai B6: 94% o ka waiwai o kēlā me kēia lā (DV)
Manganese: 30% o ka DV
Ke keleawe: 29% o DV
Folate: 26% o ka DV
Magnesium: 20% o ka DV
Hao: 19% o ka DV
Phosphorus: 15% o ka DV
Zinc: 14% o DV
Riboflavin: 13% o ka DV
Pāuma: 12% o ka DV
Thiamine: 12% o ka DV
Also wahi liʻiliʻiniakinaLoaʻa iā ia ka huaora B5, ka calcium a me nā micronutrients ʻē aʻe.
He ola kino anei ka Falafel?
ʻO Falafelaia kekahi mau waiwai e pono ai ke ola kino. ʻO ka fiber maikaʻi, ʻelua ʻano meaʻai e hoʻopiha iā ʻoe no ka manawa lōʻihi, amea kanu-mea kanu ʻo ia ke kumu.
Hoʻonui ka fiber a me ka protein i ka manawa o ka satiety.ke kuhi Hoʻemi ia i ka hana ʻana o nā hormones pōloli e like me
Eia kekahi, ua hōʻike ʻia nā haʻawina e hiki i ka chickpea fiber ke kōkua i ka hoʻokele ʻana i nā pae kōpaʻa koko ma o ka hoʻolohi ʻana i ka lawe ʻana o nā kaʻa. Hāʻawi kēia i ka piʻi kaulike o ke kō koko ma mua o ka loli wikiwiki.
Eia kekahi, ua hoʻopili ʻia ka fiber chickpea i ka hoʻomaikaʻi ʻana i ke olakino o ka ʻōpū, a me ka hōʻemi ʻana i nā pilikia o ka maʻi puʻuwai a me ka maʻi maʻi ʻaʻai.
akā, falafelMa muli o ke ʻano o ka hoʻomākaukau ʻana, hiki ke loaʻa nā ʻaoʻao haʻahaʻa. Hoʻomoʻi pinepine ʻia, kahi e hoʻonui nui ai i ka calorie a me ka momona.
Hōʻike nā haʻawina e ʻoi aku ka nui o ka poʻe e ʻai mau i nā meaʻai hohonu i ka momona, ka maʻi puʻuwai, ka maʻi diabetes, a me ke kanesa.
Eia kekahi, kekahi poe falafelHiki ke ma'i i nā mea i loa'a i loko a lawelawe pū me ia.
Eia nō naʻe, ma kahi o ka ʻai ʻana i waho, ʻo ka hana ʻana i kēia meaʻai ʻono ma ka home e hōʻemi i kēia mau hemahema.
He aha nā pōmaikaʻi o Falafel?
He puʻuwai
Kiʻekiʻe ka fiber mai ka moa falafelHe mea hōʻike ia he meaʻai. ʻO nā meaʻai kiʻekiʻe i ka fiber e kōkua iā ʻoe e māʻona no ka lōʻihi.
He kumu ia o ka protein
kīʻaha falafelHe 100 grams o ka protein i loko o ka lawelawe 13.3-gram, ʻo ia ke kumu e kōkua ai iā ʻoe e piha a lilo i ke kaumaha.
Pono no ka maka
ʻO FalafelMa muli o kona mau huaʻa A, he kumu maikaʻi ia no ka ʻike maka. Hāʻawi ka Vitamin A i kahi kumu waiwai o nā huaʻa maka no ka degeneration macular a me nā cataracts. E kōkua ana kēia huaora i ka ʻike maka ke noho ʻoe i kahi wahi mālamalama haʻahaʻa.
Ke kumu o nā huaora B
ʻIke ʻia ka Vitamin B he mea hoʻoikaika, no laila e hoʻoikaika. Loaʻa nā huaora B like ʻole falafel E kōkua iā ʻoe e noho maikaʻi a puni ka lā.
hooikaika iwi
ʻO FalafelHe meaʻai maikaʻi ia no ke kūkulu ʻana a mālama ʻana i nā iwi ikaika ma muli o ka nui o ka calcium. Pono pū ka calcium no ka pale ʻana iā mākou mai ka maʻi kanesa, ka maʻi diabetes a me ke koko kiʻekiʻe.
holo koko maikai
ʻO Falafelhe hao, he mea kōkua i ke kino e holo maikaʻi ke koko. Hiki ke kōkua i ka noho kaʻawale mai nā maʻi pili koko.
Hoʻemi ia i ke kaumaha
ʻO FalafelHe meaʻai maikaʻi ia e hoʻopau i ke kaumaha no ka mea he magnesium. Ua ʻike nā mea noiʻi hiki i ka magnesium ke hoʻomaha i kekahi mau ʻiʻo a me nā aʻalolo.
Hoʻomaha i ka hanu
Ua ʻike ʻia ʻo Manganese e kākoʻo i nā māmā a me ke olakino hanu.
Hoʻopau i ke kino
ʻO Falafel loaʻa i ka phosphorus. Kōkua kēia mineral pono i ke kino e hoʻomaʻemaʻe i nā mea ʻino ma o ka excretion a me ka huna.
e ʻai ana i ka falafele hāʻawi i ka potassium e pono ai ke kino. Hoʻomaikaʻi ʻo Potassium i ka ʻōnaehana nerve ma muli o kāna ʻike. E kōkua kēia i nā ʻiʻo e hana maikaʻi me ka luhi ʻole.
Kaulike ka wai o ke kino
Pono ke kino i ka nui o ka sodium e kaulike i ka wai o ke kino i loko. ʻO Falafel Ma ka ʻai ʻana, hiki iā ʻoe ke loaʻa ka nui o ka sodium e pono ai ke kino.
Hoʻoikaika i ka palekana
ʻO Falafel He maikaʻi ia no ka hoʻoikaika ʻana i ka pale ʻana no ka mea aia ka zinc.
Puna o ka fiber
ʻO ka fiber kekahi o nā mea pono e pono ai i loko o ko mākou kino. Kōkua ia i ko mākou kino e ʻeli maikaʻi i ka meaʻai. ʻO Falafel Ma ka ʻai ʻana, hiki iā ʻoe ke loaʻa i ka fiber e pono ai ke kino.
Puna o ka momona maikaʻi
Aia kēia meaʻai i nā momona maikaʻi e pono ai ke kino.
Kōkua ka pale ʻana i ka maʻi kanesa o ka umauma
loaʻa nā pī falafelHiki iā ia ke hoʻopau i nā maʻi maʻi maʻi umauma a kōkua i ka pale ʻana i nā wela wela post-menopausal. Mālama pū ia i ke kino mai ka osteoporosis.
Hoʻohaʻahaʻa i ka cholesterol
He mea maikaʻi hoʻi ka fiber no ka hoʻohaʻahaʻa ʻana i ka nui o ka cholesterol i loko o ko mākou kino. E like me ka mea i ʻōlelo ʻia ma mua falafel Loaʻa ka nui o ka fiber.
He kūpono no nā mea ʻai meaʻai
Hiki i ka poʻe ʻai ʻole i ka ʻiʻo ke loaʻa ka protein me ka falafel. Loaʻa i kēia meaʻai ka nui o ka protein, e lilo ia i kumu meaʻai maikaʻi loa no nā vegans.
Falafel Recipe
ʻO FalafelHiki iā ʻoe ke hana ma ka home me kekahi mau meaʻai. ʻO kaʻoiaʻiʻo, inā ʻoe e kālua iā ia i ka umu ma mua o ka palai ʻana, ʻaʻole ʻoe e ʻai nui i nā calorie a me ka momona.
kumuhana
– 400 grams canned chickpeas, hoʻokahe ʻia a holoi ʻia
– 4 cloves o ke kāleka hou
- 1/2 kīʻaha ʻokiʻoki
– 2 punetune hou, ʻokiʻoki i ka pā paʻi
- 1 punetune (15 ml) o ka aila ʻoliva
- 3 punetēpē (30 grams) o ka palaoa āpau
- 1 teaspoon o ka pauka bakena
- 2 teaspoons (10 ml) o ka wai lemon
- 1 teaspoon o ke kumino
- 1 teaspoon o ka coriander
- kahi paʻakai
– He ʻuʻuku pepa ʻeleʻele
Pehea e hana ai i ka Falafel
- E hoʻomaʻamaʻa mua i ka umu a 200 ° C a hamo i ka pā bakena.
- E hoʻohui i ka moa, ke kālika, ka ʻakaʻaka, ka pā paʻi, ka ʻaila ʻoliva, ka palaoa, ka pauka bakena, ka wai lemon, ka kumini, ka coriander, ka paʻakai a me ka pepa i loko o kahi mea hana meaʻai. E hui me ka wili ʻana ma kahi o 1 minuke.
- E lawe i nā ʻāpana o ka hui ʻana, e hana i nā ʻiʻo liʻiliʻi a kau ma luna o ka pā bakena.
- E hoʻomoʻa no 10-12 mau minuke a hoʻohuli i nā patties. E kālua no 10-12 mau minuke a hiki i ka crispy.
Pehea e ʻai ai i ka Falafel
ʻO Falafel Hāʻawi ia i kona ʻono kūʻokoʻa a me kona ʻano a hiki ke hoʻopau wale ʻia. I kekahi mau hihia, hiki ke lilo i mea hoʻonani.
Falafel ʻO ke ala maʻalahi loa e leʻaleʻa iā lākou, ʻo ia ke kaomi ʻana i kēia mau pōpō palai i loko o nā kīʻaha kuʻuna e like me ka hummus a ʻai iā lākou. Hiki ke hoʻohana ʻia nā ʻuala Tahini a me ka yogurt, kahi kumu waiwai o ka sesame, no ka ʻū ʻana.
Falafel No ka hana ʻana i kahi pāʻina liʻiliʻi, e kau ma waena o kahi ʻāpana berena pita. Hiki iā ʻoe ke hoʻohui iā ia i nā salads.
He aha nā pōʻino o Falafel?
ʻO Falafel hiki ke ʻai ʻia ma ke ʻano he ʻāpana o ka meaʻai olakino, akā aia kekahi mau ʻaoʻao haʻahaʻa e noʻonoʻo ai.
ʻO FalafelInā maʻi ʻoe i kekahi o nā mea i loko o kēia huahana, pono ʻoe e makaʻala.
a pau nā falafelsʻaʻole hiki ke ʻōlelo ʻia he olakino. ʻOi aku ka olakino o kekahi mau ʻano ma mua o nā ʻano ʻē aʻe. Hana ʻia me nā meaʻai maoli e like me ka moa, nā mea kanu a me nā mea ʻala falafel kāluaʻoi aku ka maikaʻi o ka ʻike meaʻai ma mua o nā mea i hana ʻia me nā mea i hoʻomoʻi ʻia, hoʻomaʻamaʻa nui ʻia, a maikaʻi ʻole.
Ma ka hopena;
ʻO FalafelHe kīʻaha hikina hikina kaulana ia i hana ʻia mai ka hui pū ʻana o ka moa, nā mea kanu, nā mea ʻala, a me nā aniani.
ʻOiai he nui nā meaʻai olakino, he kiʻekiʻe i ka momona a me nā calorie no ka mea ua paʻi hohonu. Hiki iā ʻoe ke hoʻomākaukau iā ia ma ke ʻano olakino ma ke kuke ʻana iā ʻoe iho i ka umu ma ka home.
