Iyini i-Falafel?Yenziwa Kanjani? Izinzuzo Nezingozi

falafelKuyisidlo esinemvelaphi yaseMpumalanga Ephakathi esithandwa kakhulu ngabantu abadla imifino kanye nemifino.

Uphizi Iqukethe ama-patties ajulile enziwe ngenhlanganisela (noma ubhontshisi we-fava), amakhambi, izinongo, u-anyanisi.

falafel Ingadliwa yodwa, kodwa ivame ukukhonzwa njenge-appetizer.

Iyini i-Falafel? Yadalelwani?

falafelKuyisidlo saseMpumalanga Ephakathi esenziwe emhlabathini, esimise okwe-patty efana nebhola futhi esenziwe ngamachwane athoswe ngokujulile noma kuhhavini noma ubhontshisi obanzi.

nezinye Falafel Izithako zayo zihlanganisa amakhambi nezinongo ezifana ne-cumin, i-coriander ne-garlic.

Nakuba kucatshangwa ukuthi isidlo se-falafel savela eGibhithe, sesiphenduke ukudla okuyisisekelo eMpumalanga Ephakathi naseMedithera.

Ingenziwa yodwa njenge-appetizer noma isakazwe esinkwa se-pita, amasemishi noma ama-wraps. Ibuye isetshenziswe njengomthombo wamaprotheni asekelwe esitshalweni ezindaweni zokupheka eziningi zemifino.

I-Falafel Nutritional Value

falafel Igcwele izakhamzimba ezibalulekile. I-100 g iqukethe izakhi ezilandelayo:

Amakhalori: 333

Amaprotheni: 13.3 gram

Ama-carbohydrate: 31.8 g

Amafutha: 17,8 amagremu

I-fiber: 4.9 amagremu

I-Vitamin B6: 94% Wevelu Yansuku zonke (DV)

I-Manganese: 30% we-DV

Ithusi: 29% ye-DV

I-Folate: 26% ye-DV

I-Magnesium: 20% we-DV

Insimbi: 19% ye-DV

I-Phosphorus: 15% ye-DV

I-Zinc: 14% ye-DV

I-Riboflavin: 13% ye-DV

I-Potassium: 12% we-DV

I-Thiamine: 12% we-DV

Futhi imali encane niacinIqukethe i-vitamin B5, i-calcium namanye ama-micronutrients amaningi.

Ingabe i-Falafel Inempilo?

falafeliqukethe izici eziningana ezingase zizuzise impilo. I-fiber enhle, izinhlobo ezimbili zezakhi ezikugcina ugcwele isikhathi eside, futhi amaprotheni asekelwe esitshalweni umthombo.

Kokubili i-fiber namaprotheni kwandisa isikhathi sokusutha. ghrelin Inciphisa ukukhiqizwa kwamahomoni endlala njenge

Futhi, ucwaningo luye lwabonisa ukuthi i-chickpea fiber ingasiza ekulawuleni amazinga kashukela egazini ngokunciphisa ukumuncwa kwama-carbohydrate. Lokhu kunikeza ukukhuphuka okulinganiselwe kushukela wegazi kunokuguquguquka okusheshayo.

Ngaphezu kwalokho, i-chickpea fiber ixhunyaniswe nempilo yamathumbu ethuthukisiwe, kanye nezingozi ezincishisiwe zesifo senhliziyo nomdlavuza wekoloni.

kodwa FalafelKuye ngokuthi ilungiswa kanjani, ingaba nezinkinga ezimbi. Ivamise ukuthoswa ngokujulile, okwandisa kakhulu ikhalori namafutha.

Ucwaningo lubonisa ukuthi abantu abadla njalo ukudla okuthosiwe basengozini enkulu yokukhuluphala ngokweqile, isifo senhliziyo, isifo sikashukela kanye nomdlavuza.

Ngaphezu kwalokho, abanye abantu FalafelIngase ingezwani nezithako ezitholakala kuyo noma ezinikezwe ngayo.

Nokho, esikhundleni sokuyodla ngaphandle, ukwenza lokhu kudla okumnandi ekhaya kunciphisa lezi zinkinga.

Yiziphi Izinzuzo ze-Falafel?

Inenhliziyo

Okuqukethwe kwe-fiber ephezulu evela ku-chickpeas FalafelKuwubufakazi bokuthi inomsoco. Ukudla okune-fiber ephezulu kukusiza uzizwe ugcwele isikhathi eside.

Iwumthombo wamaprotheni

isidlo se-falafelUkunikezwa kwe-100-gram kuqukethe amagremu angu-13.3 amaprotheni, okungesinye isizathu esenza ukuthi uzizwe ugcwele futhi ulahlekelwe isisindo.

Kuyazuzisa amehlo

falafelNgenxa yokuqukethwe kwayo kwe-vitamin A, iwumthombo omuhle wamehlo. I-Vitamin A inikeza umthombo ocebile wamavithamini wamehlo wokuwohloka kwe-macular kanye ne-cataract. Le vithamini izosiza amehlo lapho usendaweni enokukhanya okuphansi.

Umthombo wamavithamini B

I-Vitamin B yaziwa njenge-booster, ngakho inika amandla. Iqukethe amavithamini B ahlukahlukene Falafel Kuzokusiza ukuthi uhlale ufanelekile usuku lonke.

kuqinisa amathambo

falafelIwukudla okuhle kakhulu ukwakha nokugcina amathambo aqinile ngenxa yokuqukethwe kwe-calcium. I-calcium nayo inenzuzo ekusivikeleni kumdlavuza, isifo sikashukela kanye nomfutho wegazi ophakeme.

ukujikeleza kwegazi okunempilo

falafeliqukethe i-iron, esiza umzimba ukuthi ujikeleze kahle igazi. Kuzosiza ukuqhela kunoma yisiphi isifo esihlobene negazi.

Kunciphisa ukucindezeleka

falafelIwukudla okuhle kokuqeda ingcindezi njengoba iqukethe i-magnesium. Abacwaningi bathole ukuthi i-magnesium ingaphumuza imisipha eqinile nezinzwa.

Yehlisa umoya

IManganese yaziwa ngokusekela amaphaphu nempilo yokuphefumula.

Ikhipha ubuthi emzimbeni

falafel inokuqukethwe kwe-phosphorus. Le mineral ezuzisayo isiza umzimba ukuthi uhlanze izakhi ezimbi ngokukhipha kanye nokuphuma.

isimiso sezinzwa esinempilo

ukudla i-falafelizohlinzeka nge-potassium edingwa umzimba. I-Potassium ithuthukisa isimiso sezinzwa ngenxa yokuqukethwe kwayo. Lokhu kuzosiza imisipha ukuthi isebenze kangcono ngaphandle kokukhathala kalula.

Ibhalansisa uketshezi lomzimba

Umzimba udinga inani elihle le-sodium ukuze ulinganise uketshezi lomzimba kuwo. falafel Ngokuwusebenzisa, ungathola inani elifanele le-sodium edingwa ngumzimba.

Kuqinisa amasosha omzimba

falafel Kuhle ukuqinisa amasosha omzimba njengoba iqukethe i-zinc.

Umthombo we-fiber

I-fiber ingenye yezakhi eziwusizo esizidingayo emzimbeni wethu. Isiza imizimba yethu ukuthi igaye ukudla kangcono. falafel Ngokudla, ungathola i-fiber eyanele edingwa umzimba. 

Umthombo wamafutha anempilo

Lokhu kudla kunamafutha anempilo adingwa ngumzimba.

Isiza ukuba kude nomdlavuza webele

equkethe uphizi FalafelKungabhubhisa amangqamuzana omdlavuza webele futhi kusize ekuvimbeleni ukushisa kwangemva kokuya esikhathini. Iphinde ivikele umzimba ngokumelene ne-osteoporosis.

Yehlisa i-cholesterol

I-fibre nayo inenzuzo ekwehliseni inani le-cholesterol emizimbeni yethu. Njengoba kushiwo ngaphambili Falafel Iqukethe inani elihle le-fiber.

Ifanele abantu abadla imifino

Abangadli inyama bangathola amaprotheni nge-falafel. Lokhu kudla kuqukethe inani elihle lamaprotheni, okwenza kube umthombo omuhle kakhulu wokudla wama-vegans. 

Iresiphi ye-Falafel

falafelUngayenza ekhaya ngezithako ezimbalwa nje. Eqinisweni, uma uyibhaka kuhhavini esikhundleni sokuyithosa, ngeke udle ama-calories namafutha amaningi.

izinto

– 400 amagremu amachwane ekheniwe, akhanywe futhi ageze

- 4 ama-clove yegalikhi entsha

– 1/2 inkomishi anyanisi oqoshiwe

– 2 wezipuni fresh, parsley oqoshiwe

– 1 isipuni (15 ml) samafutha e-olive

– 3 wezipuni (30 amagremu) kafulawa wezinjongo zonke

– 1 ithisipuni ye-baking powder

– 2 amathisipuni (10 ml) kalamula

– 1 ithisipuni yekhumini

– 1 ithisipuni ye-coriander

– ingcosana kasawoti

– Iqatha likapelepele omnyama

Indlela yokwenza i-Falafel

– Shisisa i-oven ukuya ku-200 ° C bese ugcoba i-tray yokubhaka.

– Hlanganisa amachwane, i-garlic, i-anyanisi, iparsley, amafutha omnqumo, ufulawa, impushana yokubhaka, ijusi kalamula, ikhumini, i-coriander, usawoti kanye nopelepele endaweni yokudla. Hlanganisa ngokuzungeza cishe iminithi elingu-1.

– Thatha izingcezu zengxube, wenze ama-meatball amancane uwabeke ethreyini yokubhaka.

– Pheka imizuzu eyi-10-12 uphendule amaphatshi. Bhaka enye imizuzu engu-10-12 kuze kube crispy.

Ungayidla Kanjani I-Falafel

falafel Inikeza ukunambitheka kwayo okuyingqayizivele kanye nokuthungwa futhi ingadliwa yodwa. Kwezinye izimo, kungase kube ukuhlobisa.

I-Falafel Indlela elula yokuwajabulela ukucwilisa lawa mabhola athosiwe kumasoso endabuko afana ne-hummus bese uwadla. Amasoso e-tahini kanye neyogathi, awumthombo ocebile wesesame, nawo angasetshenziselwa ukucwiliswa.

I-Falafel Ukwenza isidlo esincane, sibeke phakathi kocezu lwesinkwa se-pita. Ungakwazi futhi ukwengeza kuma-saladi.

Yiziphi Izingozi ze-Falafel?

falafel ngokuvamile ingadliwa ngokuphephile njengengxenye yokudla okunempilo, kodwa futhi kukhona okumbalwa okungalungile okufanele kucatshangelwe.

falafelUma uguliswa yinoma yiziphi izithako kulo mkhiqizo, kufanele uqaphele.

Tum ama-falafelsangeke kuthiwe unempilo. Ezinye izinhlobo zinempilo kakhulu kunezinye. Kwenziwe ngokudla kwemvelo okufana nama-chickpeas, amakhambi nezinongo i-falafel ebhakiwebabe nephrofayili yezakhi ezingcono kakhulu kunalezo ezenziwe ngezithako ezithosiwe kakhulu, ezicutshungulwe kakhulu, nezingenampilo. 

Ngenxa yalokho;

falafelKuyisidlo esidumile saseMpumalanga Ephakathi esenziwe ngenhlanganisela yama-chickpeas, amakhambi, izinongo no-anyanisi.

Nakuba iqukethe izithako eziningi ezinempilo, inamafutha amaningi nama-kilojoule ngoba ithosiwe kakhulu. Ungayilungiselela ngendlela enempilo ngokuyipheka wena kuhhavini ekhaya.