Falafel yog dab tsi? Nws Ua Li Cas? Cov txiaj ntsig thiab kev phom sij

FalafelNws yog ib lub tais ntawm Middle Eastern keeb kwm uas yog tshwj xeeb tshaj yog nrov nrog cov neeg tsis noj nqaij thiab vegans.

Chickpeas Nws muaj cov patties sib sib zog nqus ua los ntawm kev sib xyaw ua ke ntawm (lossis fava taum), tshuaj ntsuab, txuj lom, dos.

Falafel Nws tuaj yeem noj tau ib leeg, tab sis feem ntau yog ua ib qho appetizer.

Falafel yog dab tsi? Vim Li Cas Thiaj Ua Tau?

FalafelNws yog Middle Eastern phaj ua los ntawm hauv av, zoo li lub pob zoo li patty thiab ua los ntawm tob-kib los yog qhov cub-ci chickpeas los yog taum dav.

lwm yam falafel Nws cov khoom xyaw muaj xws li tshuaj ntsuab thiab txuj lom xws li cumin, coriander thiab qej.

Txawm hais tias lub tais falafel xav tias muaj keeb kwm hauv tebchaws Iziv, nws tau dhau los ua ib qho tseem ceeb hauv Middle Eastern thiab Mediterranean cuisine.

Nws tuaj yeem ua haujlwm ib leeg ua appetizer lossis kis rau pita qhob cij, qhaub cij lossis qhwv. Nws kuj yog siv los ua cov nroj tsuag raws li cov protein ntau hauv ntau cov zaub mov noj neeg tsis noj nqaij.

Falafel Nutritional nqi

Falafel Nws puv ntawm cov as-ham tseem ceeb. 100 grams muaj cov as-ham hauv qab no:

Calorie ntau ntau: 333

Protein: ib gram

Carbs: 31.8 grams

yog '17,8 g

Fiber: 4.9 grams

Vitamin B6: 94% ntawm tus nqi txhua hnub (DV)

Manganese: 30% ntawm DV

Copper: 29% ntawm DV

Folate: 26% ntawm DV

Magnesium: 20% ntawm DV

Hlau: 19% ntawm DV

Phosphorus: 15% ntawm DV

Zinc: 14% ntawm DV

Riboflavin: 13% ntawm DV

Potassium: 12% ntawm DV

Thiamine: 12% ntawm DV

Kuj me me niacinNws muaj vitamin B5, calcium thiab ntau lwm yam micronutrients.

Puas yog Falafel Healthy?

Falafelmuaj ntau yam khoom uas yuav pab tau kev noj qab haus huv. Zoo fiber ntau, ob hom khoom noj uas ua kom koj puv sijhawm ntev, thiab cog raws li protein yog qhov chaw.

Ob leeg fiber ntau thiab protein ua rau lub sijhawm satiety. ghrelin Nws txo qhov tsim cov tshuaj hormones tshaib plab xws li

Tsis tas li, cov kev tshawb fawb tau pom tias chickpea fiber tuaj yeem pab tswj cov ntshav qab zib kom qis los ntawm kev nqus ntawm carbohydrates. Qhov no muab qhov sib npaug ntawm cov ntshav qab zib ntau dua li qhov hloov pauv sai.

Tsis tas li ntawd, chickpea fiber tau txuas rau kev txhim kho plab hnyuv, nrog rau txo kev pheej hmoo ntawm kab mob plawv thiab mob qog noj ntshav.

tab sis falafelNyob ntawm seb nws tau npaj li cas, nws tuaj yeem muaj qhov tsis zoo. Nws yog feem ntau sib sib zog nqus-kib, uas ua rau kom cov calorie ntau ntau thiab rog.

Cov kev tshawb fawb pom tau tias cov tib neeg uas tsis tu ncua noj cov zaub mov sib sib zog nqus muaj kev pheej hmoo siab rog rog, kab mob plawv, ntshav qab zib, thiab mob qog noj ntshav.

Ntxiv mus, qee cov neeg falafelTej zaum yuav ua xua rau cov khoom xyaw uas pom nyob rau hauv los yog pab nrog nws.

Txawm li cas los xij, tsis txhob noj tawm, ua cov zaub mov qab no hauv tsev txo qis cov kev tsis zoo no.

Cov txiaj ntsig Falafel yog dab tsi?

Nws yog hearty

Cov ntsiab lus fiber ntau los ntawm chickpeas falafelNws yog pov thawj tias nws yog khoom noj khoom haus. Cov zaub mov muaj fiber ntau pab kom koj muaj kev noj qab haus huv ntev.

Nws yog ib qho ntawm cov protein

falafel taisIb qho 100-gram muaj 13.3 grams ntawm cov protein, uas yog lwm qhov laj thawj vim li cas nws thiaj li pab koj zoo siab thiab poob phaus.

Pab rau qhov muag

FalafelVim nws cov ntsiab lus vitamin A, nws yog qhov zoo rau qhov muag. Vitamin A muab ntau qhov chaw ntawm qhov muag cov vitamins rau macular degeneration thiab cataracts. Cov vitamin no yuav pab qhov muag pom thaum koj nyob hauv qhov chaw qis qis.

Qhov chaw ntawm cov vitamins B

Vitamin B yog lub npe hu ua lub zog, yog li nws energizes. Muaj ntau cov vitamins B falafel Nws yuav pab koj kom haum txhua hnub.

txhawb cov pob txha

FalafelNws yog ib qho khoom noj zoo rau kev tsim thiab tswj cov pob txha muaj zog vim nws cov ntsiab lus calcium. Calcium kuj muaj txiaj ntsig zoo rau kev tiv thaiv peb ntawm mob qog noj ntshav, ntshav qab zib thiab ntshav siab.

noj qab nyob zoo cov ntshav

Falafelmuaj hlau, uas pab lub cev muaj cov ntshav khiav zoo. Nws yuav pab kom nyob deb ntawm txhua yam kab mob ntshav.

Nws txo kev ntxhov siab

FalafelNws yog ib qho khoom noj zoo los txo kev ntxhov siab vim nws muaj magnesium. Cov kws tshawb fawb tau pom tias magnesium tuaj yeem so qee cov leeg nqaij thiab cov hlab ntsha.

Relieves ua pa

Manganese paub tias txhawb lub ntsws thiab ua pa noj qab haus huv.

Detoxifies lub cev

Falafel muaj phosphorus cov ntsiab lus. Cov ntxhia muaj txiaj ntsig no pab lub cev ntxuav cov ntsiab lus tsis zoo los ntawm kev tso tawm thiab tso tawm.

noj qab nyob zoo paj hlwb

noj falafelyuav muab cov poov tshuaj uas lub cev xav tau. Potassium txhim kho lub paj hlwb vim nws cov ntsiab lus. Qhov no yuav pab cov leeg ua haujlwm zoo dua yam tsis tau nkees yooj yim.

Balances lub cev kua

Lub cev xav tau cov sodium zoo kom sib npaug lub cev kua hauv nws. Falafel Los ntawm kev siv nws, koj tuaj yeem tau txais cov tshuaj sodium zoo uas lub cev xav tau.

Txhim khu kev tiv thaiv

Falafel Nws yog qhov zoo rau kev tiv thaiv kab mob vim nws muaj zinc.

Qhov chaw ntawm fiber ntau

Fiber yog ib qho ntawm cov khoom sib txuas uas peb xav tau hauv peb lub cev. Nws pab peb lub cev zom zaub mov zoo dua. Falafel Los ntawm kev noj zaub mov, koj tuaj yeem tau txais fiber ntau txaus uas lub cev xav tau. 

Qhov chaw ntawm kev noj qab haus huv rog

Cov zaub mov no muaj cov rog zoo uas lub cev xav tau.

Pab kom tsis txhob mob qog noj ntshav

muaj chickpeas falafelNws tuaj yeem rhuav tshem cov qog nqaij hlav cancer ntawm lub mis thiab pab tiv thaiv kev kub nyhiab tom qab menopausal. Nws kuj tiv thaiv lub cev tiv thaiv kab mob osteoporosis.

Txo cov cholesterol

Fiber kuj tseem muaj txiaj ntsig rau kev txo qis cov roj cholesterol hauv peb lub cev. Raws li tau hais dhau los falafel Nws muaj cov fiber ntau zoo.

Haum rau cov neeg tsis noj nqaij

Cov neeg tsis noj nqaij tuaj yeem tau txais cov protein nrog falafel. Cov zaub mov no muaj cov protein ntau, ua rau nws yog ib qho khoom noj zoo tshaj plaws rau vegans. 

Daim ntawv qhia Falafel

FalafelKoj tuaj yeem ua nws hauv tsev nrog ob peb yam khoom xyaw. Qhov tseeb, yog tias koj ci hauv qhov cub es tsis txhob kib nws, koj yuav tsis haus calorie ntau ntau thiab rog.

ntaub ntawv

- 400 grams kaus poom chickpeas, drained thiab ntxuav

- 4 cloves ntawm qej tshiab

- 1/2 khob tws dos

- 2 tablespoons tshiab, tws parsley

- 1 tablespoon (15 ml) ntawm txiv roj roj

- 3 tablespoons (30 grams) ntawm tag nrho cov hom phiaj hmoov

- 1 teaspoon ntawm ci hmoov

- 2 teaspoons (10 ml) ntawm txiv qaub kua txiv

- 1 teaspoon ntawm cumin

- 1 teaspoon ntawm coriander

- ib pinch ntawm ntsev

- Ib pinch ntawm dub kua txob

Falafel Ua li cas?

- Preheat qhov cub kom 200 ° C thiab grease lub ci tais.

- Sib tov chickpeas, qej, dos, parsley, txiv roj roj, hmoov nplej, ci hmoov, kua txiv qaub, cumin, coriander, ntsev thiab kua txob rau hauv ib qho khoom noj processor. Sib tov los ntawm swirling li 1 feeb.

- Muab cov khoom sib tov, ua cov nqaij me me thiab muab tso rau ntawm lub tais ci.

- Ua noj rau 10-12 feeb thiab tig lub patties. Ci rau lwm 10-12 feeb kom txog thaum crispy.

Yuav Ua Li Cas Noj Falafel

Falafel Nws muaj nws tus kheej tshwj xeeb tsw thiab kev ntxhib los mos thiab tuaj yeem noj ib leeg. Qee zaum, nws tuaj yeem ua ib qho garnish.

Falafel Txoj kev yooj yim tshaj plaws kom txaus siab rau lawv yog muab cov khoom kib no hauv cov kua ntses xws li hummus thiab noj lawv. Tahini thiab yogurt sauces, uas yog nplua nuj nyob rau hauv cov noob hnav, kuj siv tau rau dipping.

Falafel Ua ib qho khoom noj me me, muab tso rau ntawm ib qho ntawm pita qhob cij. Koj tuaj yeem ntxiv nws rau zaub nyoos.

Dab tsi yog qhov teeb meem ntawm Falafel?

Falafel feem ntau nws tuaj yeem siv tau nyab xeeb raws li ib feem ntawm kev noj qab haus huv, tab sis kuj tseem muaj qee qhov tsis zoo los xav txog.

FalafelYog tias koj ua xua rau ib qho ntawm cov khoom xyaw hauv cov khoom no, koj yuav tsum ceev faj.

tag nrho cov falafelstsis tuaj yeem hais tias noj qab nyob zoo. Qee hom kev noj qab haus huv ntau dua li lwm tus. Ua nrog cov khoom noj khoom haus ntuj xws li chickpeas, tshuaj ntsuab thiab txuj lom ci falafelmuaj cov khoom noj muaj txiaj ntsig zoo dua li cov uas ua los ntawm kev sib sib zog nqus kib, ua tiav, thiab cov khoom xyaw tsis zoo. 

Vim li ntawd;

FalafelNws yog ib qho nrov Middle Eastern phaj ua los ntawm kev sib xyaw ntawm chickpeas, tshuaj ntsuab, txuj lom, thiab dos.

Txawm hais tias nws muaj ntau cov khoom xyaw noj qab haus huv, nws muaj roj thiab calorie ntau ntau vim nws yog kib hauv tob. Koj tuaj yeem npaj nws kom zoo dua los ntawm kev ua noj koj tus kheej hauv qhov cub hauv tsev.