Zviri muChinyorwa
FalafelIcho chikafu cheMiddle East kwakabva icho chinonyanya kufarirwa nevadyari uye vegans.
Chickpeas Iyo ine yakadzika-yakakangwa patties yakagadzirwa kubva musanganiswa we (kana fava bhinzi), herbs, zvinonhuwira, hanyanisi.
Falafel Inogona kudyiwa yoga, asi inowanzoshandiswa se appetizer.
Chii chinonzi Falafel? Nei Yakagadzirwa?
FalafelIdishi rekuMiddle East rakagadzirwa kubva pasi, rakaita sebhora-rakafanana nepeti uye rakagadzirwa kubva kune yakadzika-yakakangwa kana yakabikwa muovheni chickpeas kana yakakura bhinzi.
zvimwe falafel Zvisungo zvayo zvinosanganisira mishonga uye zvinonhuwira zvakadai sekumini, coriander uye garlic.
Kunyange zvazvo falafel dish inofungidzirwa kuti yakabva kuEgypt, yava chikafu muMiddle East neMediterranean cuisine.
Inogona kushandiswa yega sechikumbiro kana kupararira pane chingwa chepita, sandwiches kana wraps. Inoshandiswawo seprotein-based-protein sosi mumabikirwo akawanda ezvinomera.
Falafel Nutritional Value
Falafel Izere nemafuta anokosha. 100 gramu ine zvinotevera zvinovaka muviri:
Calories: 333
Mapuroteni: 13.3 gramu
Carbs: 31.8 gramu
Mafuta: 17,8 gramu
Fiber: 4.9 gramu
Vitamin B6: 94% yeDaily Value (DV)
Manganese: 30% yeDV
Mhangura: 29% yeDV
Folate: 26% yeDV
Magnesium: 20% yeDV
Simbi: 19% yeDV
Phosphorus: 15% yeDV
Zinc: 14% yeDV
Riboflavin: 13% yeDV
Potassium: 12% yeDV
Thiamine: 12% yeDV
Uyewo mari shoma niacinIine vhitamini B5, calcium uye mamwe akawanda mamicronutrients.
Falafel Hutano Here?
Falafeline zvinhu zvakawanda zvinogona kubatsira hutano. Fiber yakanaka, marudzi maviri ezvikafu zvinokuchengeta wakaguta kwenguva yakareba, uye chirimwa-based protein ndiko kunobva.
Zvose fiber uye mapuroteni zvinowedzera satiety nguva. ghrelin Inoderedza kugadzirwa kwehomoni yenzara yakadai
Zvakare, zvidzidzo zvakaratidza kuti chickpea fiber inogona kubatsira kubata mazinga eshuga yeropa nekudzora kunyura kwemacarbohydrates. Izvi zvinopa kukwira kwakadzikama kweshuga yeropa pane kuchinja nokukurumidza.
Pamusoro pezvo, chickpea fiber yakabatanidzwa nekuvandudzwa kwehutano hwematumbo, pamwe nekudzikisira njodzi dzechirwere chemoyo uye cancer cancer.
asi falafelZvichienderana nemagadzirirwo azvinoitwa, zvinogonawo kuva nezvakashata. Inowanzo yakadzika-yakakangwa, iyo inowedzera zvakanyanya calorie uye mafuta emukati.
Ongororo dzinoratidza kuti vanhu vanogara vachidya zvakadzika zvakakangwa vane njodzi huru yekufutisa, chirwere chemwoyo, chirwere cheshuga, negomarara.
Uyezve, vamwe vanhu falafelInogona kunge isingawirirani nemidziyo inowanikwa mukati kana kushandiswa nayo.
Zvisinei, panzvimbo pokudya kunze, kugadzira chikafu chinonaka ichi kumba kunoderedza izvi.
Chii chinonzi Falafel Benefits?
Zvinofadza
Yakakwira fiber yemukati kubva kune chickpeas falafelUchapupu hwekuti ine hutano. Zvokudya zvakakwirira mufiber zvinokubatsira kuti unzwe wakaguta kwenguva yakareba.
Inobva mapuroteni
falafel dishA 100-gram serving ine 13.3 magiramu eprotein, ndicho chimwe chikonzero nei ichikubatsira kuti unzwe wakaguta uye uremerwe uremu.
Inobatsira maziso
FalafelNekuda kwehuwandu hwayo hwevhitamini A, inzvimbo yakanaka yekuona. Vitamin A inopa yakapfuma sosi yemavhitamini yeziso ye macular degeneration uye cataracts. Iyi vhitamini inobatsira kuona kana iwe uri munzvimbo yakaderera-chiedza.
Kunobva mavhitaminzi B
Vitamin B inozivikanwa seinosimudzira, saka inopa simba. Iine mavhitamini eB akasiyana falafel Zvichakubatsira kuti ugare wakagwinya zuva rose.
inosimbisa mapfupa
FalafelIcho chikafu chikuru chekuvaka nekuchengetedza mapfupa akasimba nekuda kwehuwandu hwecalcium. Calcium inobatsira zvakare kutidzivirira kubva kugomarara, chirwere cheshuga uye BP.
kutenderera kweropa kune hutano
Falafeline iron, iyo inobatsira muviri kufamba zvakanaka kweropa. Zvichabatsira kugara kure nechirwere cheropa chine chekuita neropa.
Zvinoderedza kushushikana
FalafelIcho chikafu chakanaka chekubvisa kushushikana sezvo chine magnesium. Vatsvagiri vakaona kuti magnesium inogona kuzorodza mamwe mamhasuru uye tsinga.
Inosunungura kufema
Manganese inozivikanwa kutsigira mapapu uye hutano hwekufema.
Inobvisa huturu mumuviri
Falafel ine phosphorus content. Iyi mineral inobatsira inobatsira muviri kuti uchenese zvinhu zvakashata kuburikidza nekubuda uye secretion.
hutano hwehutano hwehutano
kudya falafelichapa potassium iyo muviri unoda. Potassium inovandudza hurongwa hwemitsipa nekuda kwehuwandu hwayo. Izvi zvichabatsira mhasuru kuita zvirinani pasina kuneta nyore.
Inodzikamisa mvura yemuviri
Muviri unoda huwandu hwakanaka hwesodium kuti uenzanise mvura yemuviri mairi. Falafel Nekuipedza, unogona kuwana yakaringana yesodium inodiwa nemuviri.
Inosimbisa kudzivirirwa
Falafel Yakanakira kusimudzira immune immune sezvo iine zinc.
Kunobva fiber
Fiber ndechimwe chezvinhu zvinobatsira zvatinoda mumuviri wedu. Inobatsira muviri wedu kugaya zvokudya zviri nani. Falafel Nokudya, unogona kuwana fiber yakakwana inodiwa nemuviri.
Kunobva mafuta ane hutano
Chikafu ichi chine mafuta ane hutano anodiwa nemuviri.
Inobatsira kugara kure negomarara rezamu
ine chickpeas falafelInogona kuparadza masero egomarara rezamu uye kubatsira kudzivirira kupisa kwemashure memenopausal. Inodzivirirawo muviri kubva kune osteoporosis.
Inoderedza cholesterol
Fiber inobatsirawo pakudzikisa huwandu hwecholesterol mumuviri wedu. Sezvambotaurwa falafel Iine huwandu hwakanaka hwefiber.
Inokodzera vanodya miriwo
Vasingadyi nyama vanogona kuwana mapuroteni ane falafel. Ichi chikafu chine huwandu hwakanaka hweprotein, zvichiita kuti chive chikafu chakanakisa chekudya kune vegans.
Falafel Recipe
FalafelIwe unogona kuzviita kumba nekungoshandisa zvishoma. Muchokwadi, kana ukaibika muchoto pane kuigocha, haungadyi macalorie akawanda nemafuta.
zvinhu
- 400 magiramu ehuku dzemumagaba, dzakadururwa uye dzakashambidzwa
- 4 clove yegariki itsva
- 1/2 mukombe wakachekwa hanyanisi
- 2 tablespoons matsva, parsley yakagurwa
- 1 chipunu (15 ml) mafuta omuorivhi
- 3 tablespoons (30 gramu) yehupfu hwechinangwa-zvose
- 1 teaspoon yehupfu hwekubika
- maspuni maviri (2 ml) emuto weremoni
- 1 teaspoon yekumini
- 1 teaspoon ye coriander
- chipunu chemunyu
– Mhiripiri nhema
Nzira yekugadzira Falafel
- Preheat oven kusvika 200 ° C wozora tireyi yekubikira.
- Sanganisa chickpeas, gariki, hanyanisi, parsley, mafuta omuorivhi, hupfu, hupfu hwekubikisa, muto weremoni, kumini, coriander, munyu uye mhiripiri mune chikafu processor. Sanganisa nekutenderera kweinenge 1 miniti.
– Tora zvimedu zvemusanganiswa, gadzira tumabhora twenyama woisa patireyi yekubikira.
- Bika kwemaminetsi 10-12 uye shandura patties. Bika kune imwe 10-12 maminitsi kusvikira crispy.
Nzira yekudya Falafel
Falafel Inopa yakasarudzika kunhuhwirira uye magadzirirwo uye inogona kudyiwa yega. Mune zvimwe zviitiko, inogonawo kuve yakashongedzwa.
Falafel Nzira iri nyore yekunakidzwa nayo ndeyekunyika mabhora akakangwa mumasosi echinyakare senge hummus uye woadya. Tahini neyoghurt sosi, ayo ane hupfumi hwesesame, anogona zvakare kushandiswa kunyura.
Falafel Kuti uite chikafu chiduku, chiise pakati pechimedu chechingwa chepita. Iwe unogona zvakare kuwedzera kune saladi.
Ndezvipi Kukuvadza kweFalafel?
Falafel inogona kazhinji kudyiwa zvakachengeteka sechikamu chekudya kunovaka muviri, asi panewo zvishoma zvakaderera zvekufunga nezvazvo.
FalafelKana iwe uine allergic kune chero zvigadzirwa zvechigadzirwa ichi, unofanirwa kungwarira.
Tum falafelshaigoni kunzi ine utano. Mamwe marudzi ane hutano zvakanyanya kupfuura mamwe. Yakagadzirwa nemidziyo yechikafu senge chickpeas, herbs uye zvinonhuwira yakabikwa falafelvane chimiro chiri nani chekudya pane izvo zvakagadzirwa zvakadzika-zvakakangwa, zvakagadziriswa zvakanyanya, uye zvisina hutano.
Semagumo;
FalafelIyo inozivikanwa kuMiddle East dish yakagadzirwa kubva mukusanganiswa kwechickpeas, herbs, zvinonhuwira, uye hanyanisi.
Kunyange zvazvo ine zvinhu zvakawanda zvine utano, ine mafuta akawanda uye macalories nekuti yakadzika-yakakangwa. Iwe unogona kuzvigadzirira nenzira ine hutano nekuzvibika iwe pachako muchoto kumba.
Zvinyorwa Zvaunofanirwa Kuverenga
