Umxholo wenqaku
falafelSisidlo esisuka kuMbindi Mpuma esithandwa kakhulu ngabantu abatya imifuno kunye nemifuno.
Ii-ertyisi Iqukethe i-patties enzulu eyenziwe ngokudibanisa (okanye iimbotyi ze-fava), imifuno, iziqholo, i-anyanisi.
falafel Inokutyiwa yodwa, kodwa ihlala ikho njenge-appetizer.
Yintoni iFalafel? Kwakutheni Ukuze Idalwe?
falafelSisidlo esiseMbindi Mpuma esenziwe emhlabeni, esimile okwebhola efana nebhola kwaye senziwe ngee-chickert eziqhotsiweyo okanye ezibhakwe kwi-oven okanye iimbotyi ezibanzi.
enye esinee Izithako zayo ziquka imifuno kunye neziqholo ezifana ne-cumin, i-coriander kunye negalikhi.
Nangona i-falafel dish icingelwa ukuba yavela eYiputa, ibe yinto esisiseko kuMbindi Mpuma kunye neMeditera.
Inokuthi ihanjiswe yodwa njenge-appetizer okanye isasaze kwisonka se-pita, i-sandwiches okanye i-wraps. Ikwasetyenziswa njengomthombo weprotheyini esekelwe kwisityalo kwiiresiphi ezininzi zemifuno.
Falafel Nutritional Ixabiso
falafel Igcwele izondlo ezibalulekileyo. I-100 grams inezondlo ezilandelayo:
Iikhalori: 333
Iiprotheni: 13.3 gram
Iikhabhoni: 31.8 gram
Amafutha: 17,8 grams
Ifayibha: 4.9 grams
I-Vitamin B6: 94% yexabiso lemihla ngemihla (DV)
IManganese: 30% yeDV
Ubhedu: 29% yeDV
I-Folate: i-26% ye-DV
I-Magnesium: i-20% ye-DV
Intsimbi: 19% ye-DV
Phosphorus: 15% yeDV
I-Zinc: 14% ye-DV
I-Riboflavin: i-13% ye-DV
I-Potassium: i-12% ye-DV
I-Thiamine: i-12% ye-DV
Kwakhona imali encinci niacinIqukethe i-vitamin B5, i-calcium kunye nezinye i-micronutrients ezininzi.
Ngaba iFalafel isempilweni?
falafeliqulethe iipropati ezininzi ezinokuthi zibe luncedo empilweni. Ifayibha elungileyo, iintlobo ezimbini zezondlo ezikugcina uzele ixesha elide, kwaye iprotheni esekwe kwisityalo ngumthombo.
Zombini i-fiber kunye neprotheni zonyusa ixesha lokuhlutha. ghrelin Iyanciphisa imveliso yehomoni yendlala efana
Kwakhona, uphando lubonise ukuba ifayibha ye-chickpea inokunceda ukulawula amanqanaba eswekile yegazi ngokucothisa ukufunxwa kweecarbohydrates. Oku kubonelela ngokunyuka okulinganayo kwishukela egazini kunokutshintsha ngokukhawuleza.
Ukongeza, i-chickpea fiber inxulunyaniswe nokuphucula impilo yamathumbu, kunye nokunciphisa umngcipheko wesifo senhliziyo kunye nomhlaza wekoloni.
kodwa esineeNgokuxhomekeke kwindlela elungiswa ngayo, inokuba neendawo ezisezantsi. Ngokuqhelekileyo i-deep-fried, eyandisa kakhulu ikhalori kunye nomxholo wamafutha.
Uphononongo lubonisa ukuba abantu abasoloko betya ukutya okuqhotsiweyo basengozini enkulu yokutyeba ngokugqithiseleyo, isifo sentliziyo, isifo seswekile kunye nomhlaza.
Ngaphezu koko, abanye abantu esineeIsenokungadibani nezithako ezifunyenwe kuyo okanye zihanjiswe ngayo.
Noko ke, endaweni yokutya ezivenkileni, ukwenza oku kutya kumnandi ekhaya kunciphisa ezi ngxaki.
Ziziphi iiNzuzo zeFalafel?
Ilungile
Isiqulatho sefayibha ephezulu evela kumantshontsho esineeBubungqina bokuba inezondlo. Ukutya okuphezulu kwifayibha kukunceda uzive uhluthi ixesha elide.
Ngumthombo weprotheyini
falafel isidloI-100-gram ekhonzayo iqulethe i-13.3 grams yeprotheni, esinye isizathu esenza ukuba uzive ugcwele kwaye ulahlekelwe isisindo.
Iluncedo emehlweni
falafelNgenxa yesiqulatho sevithamin A, ngumthombo olungileyo wamehlo. I-Vitamin A ibonelela ngomthombo otyebileyo weevithamini zamehlo zokuwohloka kwe-macular kunye ne-cataract. Le vithamini iya kunceda amehlo xa ukwindawo yokukhanya okuphantsi.
Umthombo weevithamini B
I-Vitamin B yaziwa njenge-booster, ngoko inika amandla. Iqulethe iivithamini B ezahlukeneyo esinee Kuya kukunceda uhlale womelele imini yonke.
yomeleza amathambo
falafelKukutya okuhle kakhulu ukwakha nokugcina amathambo aqinileyo ngenxa yomxholo we-calcium. Icalcium ikwaluncedo ekusikhuseleni kumhlaza, isifo seswekile kunye noxinzelelo lwegazi oluphezulu.
ukujikeleza kwegazi okunempilo
falafeliqulethe i-iron, enceda umzimba ukuba ube nokuhamba kakuhle kwegazi. Kuya kunceda ukuhlala kude naso nasiphi na isifo esinxulumene negazi.
Inciphisa uxinzelelo
falafelKukutya okulungileyo ukukhulula uxinzelelo njengoko iqulethe i-magnesium. Abaphandi bafumanise ukuba i-magnesium inokuphumza izihlunu ezixineneyo kunye nemithambo-luvo.
Ikhulula ukuphefumla
IManganese yaziwa ngokuxhasa imiphunga kunye nempilo yokuphefumla.
Ikhupha ityhefu emzimbeni
falafel inomxholo we-phosphorus. Le minerali enenzuzo inceda umzimba ukuba uhlambulule izinto ezimbi ngokukhupha kunye nokukhupha.
inkqubo ye-nervous enempilo
ukutya ifalafeliya kunika i-potassium efunwa ngumzimba. I-Potassium iphucula inkqubo ye-nervous ngenxa yomxholo wayo. Oku kuya kunceda izihlunu zisebenze ngcono ngaphandle kokudinwa lula.
Ulungelelanisa ulwelo lomzimba
Umzimba udinga isixa esihle sesodium ukuze ulungelelanise ulwelo lomzimba kuwo. falafel Ngokuyidla, unokufumana umlinganiselo ofanelekileyo wesodium efunwa ngumzimba.
Yomeleza ukhuseleko
falafel Ilungele ukomeleza amajoni omzimba njengoko inezinc.
Umthombo wefiber
Ifayibha yenye yeekhompawundi eziluncedo esizidingayo emzimbeni wethu. Inceda umzimba wethu ukwetyise ukutya ngcono. falafel Ngokutya, unokufumana ifayibha eyaneleyo efunwa ngumzimba.
Umthombo wamafutha anempilo
Oku kutya kunamafutha asempilweni afunwa ngumzimba.
Inceda ukuhlala kude nomhlaza wamabele
equlethe i-chickpeas esineeInokutshabalalisa iiseli zomhlaza wamabele kwaye incede ukuthintela ukukhanya okutshisa kwasemva kokuya exesheni. Ikwakhusela umzimba kwi-osteoporosis.
Yehlisa i-cholesterol
Ifiber ikwaluncedo ekwehliseni inani le-cholesterol emzimbeni wethu. Njengoko bekutshiwo ngaphambili esinee Inomthamo olungileyo wefiber.
Ifanele abantu abatya imifuno
Abantu abangatyi nyama banokufumana iprotheyini ene-falafel. Oku kutya kuqulethe isixa esilungileyo seprotheyini, nto leyo eyenza kube ngumthombo wokutya ogqwesileyo kwii-vegans.
Iresiphi yeFalafel
falafelUngayenza ekhaya kunye nezithako ezimbalwa nje. Enyanisweni, ukuba uyibhaka kwi-oven endaweni yokuyiqhotsa, awuyi kudla iikhalori ezininzi kunye namafutha.
izinto
– i-400 grams yee-ertyisi ezinkonkxiweyo, zikhutshiwe kwaye zihlanjwe
– 4 iiclove yegalikhi entsha
– 1/2 ikomityi itswele elinqunqiweyo
– 2 amacephe fresh, parsley zinqunqwe
– 1 isipuni (15 ml) yeoli yeoli
– 3 amacephe (30 grams) yomgubo yonke injongo
– itispuni e-1 yomgubo wokubhaka
– 2 itispuni (10 ml) yejusi yelamuni
– 1 ithisipuni ikumin
– 1 ithisipuni yekoriyanda
– intwana yetyuwa
– Ipinki yepepile emnyama
Uyenza njani iFalafel
Ukufudumala i-oven ukuya kwi-200 ° C kwaye uqabe i-tray yokubhaka.
– Dibanisa i-chickert, igalikhi, itswele, iparsley, ioyile yomnquma, umgubo, umgubo wokubhaka, ijusi yelamuni, ikumin, ikoriyanda, ityuwa kunye nepepile kwiprosesa yokutya. Hlanganisa ngokujikeleza malunga nomzuzu we-1.
– Thatha amaqhekeza omxube, wenze iibhola zenyama ezincinci kwaye uzibeke kwitreyi yokubhaka.
– Pheka imizuzu eyi-10-12 kwaye ujike iipatties. Bhaka enye imizuzu eyi-10-12 kude kube crispy.
Ukutya njani iFalafel
falafel Inika incasa yayo eyodwa kunye nokuthungwa kwaye inokutyiwa yodwa. Kwezinye iimeko, ingaba yinto yokuhlobisa.
I-Falafel Eyona ndlela ilula yokuzonwabela kukuntywila ezi bhola ziqhotsiweyo kwiisosi zesintu ezifana ne-hummus kwaye uzitye. I-tahini kunye neesosi zeyogathi, ezityebileyo kwisesame, zinokusetyenziselwa ukudipha.
I-Falafel Ukwenza isidlo esincinci, sibeke phakathi kweqhekeza lesonka sepita. Ungongeza kwakhona kwiisaladi.
Ziziphi iingozi zeFalafel?
falafel ingatyiwa ngokubanzi ngokukhuselekileyo njengenxalenye yokutya okunempilo, kodwa kukwakho neendawo ezimbalwa ezisezantsi ekufuneka ziqwalaselwe.
falafelUkuba awuhambisani naziphi na izithako kule mveliso, kufuneka uqaphele.
Tum iifalafelsakunakuthiwa usempilweni. Ezinye iintlobo zisempilweni kakhulu kunezinye. Yenziwe ngokutya kwendalo okufana neertyisi, imifuno kunye neziqholo i-falafel ebhakiweyozineprofayili yezondlo ezingcono kakhulu kunezo zenziwe ngezinto eziqhotsiweyo ezinzulu, ezicutshungulwe kakhulu, nezingenampilo.
Ngenxa yoko;
falafelSisidlo esidumileyo soMbindi Mpuma esenziwe ngokudityaniswa kwee-chickert, imifuno, izinongo kunye namatswele.
Nangona iqulethe izithako ezininzi ezinempilo, inamafutha amaninzi kunye neekhalori ngenxa yokuba i-deep-fried. Ungayilungiselela ngendlela enempilo ngokuyipheka ngokwakho kwi-oven ekhaya.
Amanqaku ekufanele uwafunde
