Yu go mɔs dɔn yɛri bɔt dis it we dɛn kɔl falafel, ɔ yu dɔn si am na big rɛstɔrant dɛn. Na wan rili pɔpul, tradishɔnal it na Midul Ist kɔntri dɛn. Bɔku pipul dɛn tink se na fayn ɔda tin fɔ di wan dɛn we nɔ de it mit. Bɔt aw i rili gɛt wɛlbɔdi ? Tide, lɛ wi tɔk bɔt di insay fɔ dɛn falafɛl ya.
Fɔs, lɛ wi si, wetin na falafel?
Fɔ tɔk am simpul wan, falafel na it we dɛn kin mek wit chikip, ɛn sɔntɛnde dɛn kin yuz fava bins. Dɛn kin mek am lɛk dis: Fɔs, dɛn kin sok chikpi we dɔn dray insay wata. Dɔn, dɛn kin grind dɛn fɔ mek fayn paoda, miks dɛn wit difrɛn ɔyl ɛn spays dɛn, dɔn dɛn kin shep dɛn to smɔl bɔl dɛn ɛn dip frɛsh dɛn .
Dis dip frying na di tin we impɔtant pas ɔl na ya. Wi go tɔk bɔt dat leta.
Aw falafel gɛt fayn fayn tin dɛn?
Lɛ wi tek wan luk pan di nyutrishɔn valyu fɔ lɛk 3 ɔ 4 falafel bɔl, we na lɛk 100 gram. Dis go mek yu gɛt gud aidia.
| Nutrishɔnal kɔmpɔnɛnt | Avrej saiz (fɔ ɛni 100 gram) . |
|---|---|
| Kalori dɛn we yu kin gɛt | Na lɛk 321 pipul dɛn |
| Protɛin we de mek pɔsin gɛt | 21 gram |
| Bɔmp | 4 gram |
| Fayba we de na di it | 11 gram |
| Sɔdiɔm we dɛn kɔl | 36 miligram |
We yu luk dɛn nɔmba ya, yu go si se i gɛt bɔku prɔtin ɛn fayv.
Di wɛlbɔdi bɛnifit dɛn we chikip gɛt fɔ mek falafel
Di gud ɔ bad tin bɔt falafel dipen pan aw dɛn mek am. Bɔt di men tin we dɛn yuz fɔ mek am, we na chikip, rili fayn fɔ wɛlbɔdi. Chikpis na wan kayn ligɛm. Luk di bɛnifit dɛn we dɛn tin ya de gi.
I nɔ gɛt bɔku fat, i gɛt bɔku prɔtin
Bikɔs dɛn tin ya na it dɛn we dɛn mek wit plant, dɛn nɔ gɛt bɔku sɛtyuret fat. Dɛn nɔ gɛt kɔlɔstrel bak atɔl. So, dɛn ligɛm ya na fayn tin fɔ tek ples fɔ mit. Dɛn fayn fɔ mit yu prɔtin nid.
Bɔku vaytamɛn ɛn minral dɛn de.
Chikpis na say we dɛn kin kip vaytamɛn ɛn minral dɛn.
- Di kayn Vitamin B
- Kɔpa
- Ayɛn
- Magnɛsiɔm we dɛn kɔl
- Manganese we dɛn kɔl
- Fɔsfɔr we dɛn kɔl
- Zink we dɛn kɔl Zinc
Ɔl dis impɔtant fɔ mek wi bɔdi wok fayn.
Rich wit fayv
Dɔktɔ dɛn se yu fɔ it bitwin 25-38 gram fayv fɔ wan de. Wan kɔp ligɛm, lɛk chikip, gɛt lɛk 7-9 gram fayv.
If wi it it we gɛt bɔku fayv, dat kin bɛnifit wi bɔdi bɔku tin dɛn. Dis impɔtant fɔ wi dijestiv sistɛm ɛn ɔl di wɛlbɔdi.
| Di bɛnifit dɛn we pɔsin kin gɛt we i it mɔ fayv |
|---|
| I de ridyus di kɔlɔstrel lɛvɛl na di bɔdi. |
| I de mek pɔsin nɔ gɛt bɛlɛ ɛn i de mek di dijestiv sistɛm gɛt wɛlbɔdi. |
| I de ɛp fɔ kɔntrol di shuga we de na di blɔd. |
| I de ridyus di risk fɔ gɛt kansa na di kɔlon. |
| I de mek yu fil se yu bɛlɛ ful-ɔp ɛn i de mek yu nɔ it bɔku tin dɛn we yu nɔ nid. |
I de mek di kɔlɔstrel lɛvɛl go dɔŋ.
Risach dɔn sho se if yu it ligɛm fɔ pas 3 wik, i kin ridyus di tɔtal kɔlɔstrel ɛn "bad" kɔlɔstrel (LDL) kɔlɔstrel. Insay wan stɔdi we dɛn du pan pipul dɛn we gɛt tayp 2 dayabitis, we dɛn riples rɛd mit wit ligɛm fɔ 3 dez insay di wik, dat kin mek di LDL kɔlɔstrel ɛn triglisɛrɛyd dɛn nɔ bɔku.
Gud fɔ blɔd prɛshɔn bak
If yu it dɛn nɛt ya we gɛt fayn fayn tin dɛn, dat kin ɛp bak fɔ mek yu blɔd prɛshɔn go dɔŋ. Bɔku stɔdi dɔn sho se pipul dɛn we bin de it wan kɔp nɛt ɛvride fɔ 10 wik, dɛn blɔd prɛshɔn bin rili ridyus.
So, yu tink se falafel rili gɛt wɛlbɔdi ? Ɛni prɔblɛm dɛn de?
Okay, so naw wi don luk aw gud chikip bi fo mek falafel. Bɔt na we yu it dɛn lɛk falafel, na in sɔm pan di prɔblɛm dɛn kin kam. Di we aw dɛn mek dɛn ɛn di ɔda tin dɛn we yu ad pan dɛn kin mek dɛn bɛnifit ya smɔl.
1. Dip frying
Dis na di big prɔblɛm. Bɔku tɛm, dɛn kin dip frɛsh Falafel. Wetin kin apin na dat di falafel de absɔb ɔl di ɔyl we dɛn frɛsh insay.Sɔntɛnde di ɔyl we i absɔb kin bi lɛk 20% pan di wet we di it gɛt.
If yu it tin dɛn we dɛn dɔn frɛsh dip ɔltɛm, dat kin mek yu gɛt bɔku sik dɛn lɛk Tayp 2 Dayabitis ɛn Kadivaskyul Sik. Na wan men tin bak we kin mek pɔsin fat.
2. Yuz sɔl (Sɔdiɔm) .
Bɔku tɛm, dɛn kin it falafel wit pita bred, difrɛn sos, ɛn pikɛl. Dɛn sos ɛn pikɛl ya gɛt bɔku sɔl (sɔdiɔm) . Di American Heart Association se wi nɔ fɔ it pas 2,300 miligram sodium ɛvride. Bɔt bɔku pan wi kin it mɔ pas dat.
3. Alɛji we pɔsin kin gɛt
Sɔm falafel risɛp dɛn gɛt sɛsam. Sɛsam na alɛrgen fɔ sɔm pipul dɛn. If yu gɛt alɛji fɔ sɛsam, i impɔtant fɔ chɛk di tin dɛn we yu de yuz bifo yu it falafel.
Aw fɔ mek falafel gɛt wɛlbɔdi?
Bɔt nɔ wɔri. Yu kin mek falafel na os insay wan we we rili wɛlbɔdi . Na sɔm advays dɛn ya:
- Insted fo dip frying, bek di falafel o mek am fo air fryer. Dis we ya yu kin ridyus di we aw yu de yuz ɔyl bad bad wan.
- Ridyus di sɔl we de insay di risɛp. Fɔ mek di flawa fayn, ad mɔ pan wi spays dɛn lɛk galik, jinja, kɔriandr, ɛn tumara, instead ɔf sɔl.
- It am wit pita bred we dɛn mek wit ful-wit flawa. Dat we yu go gɛt ivin mɔ fayv.
- If yu de wɔri bɔt kabɔhaydrɛt, it falafel wit gud salad instead ɔf pita bred.
- If yu de it na di stoa, tray nɔ fɔ ad bɔku sɔl pikɛl ɛn sos.
Mɛsej we dɛn kin kɛr go na os
- Di men tin we dɛn kin yuz fɔ mek falafel na chikip, we na it we gɛt bɔku tin fɔ it we ful-ɔp wit prɔtin, fayv, vaytamɛn, ɛn minral.
- Di tu men wɛlbɔdi prɔblɛm dɛn we falafel gɛt na dip frying ɛn di bɔku sɔl we de insay di sos ɛn pikɛl dɛn we de wit am.
- Yu kin mek falafel bi it we rili gɛt wɛlbɔdi bay we yu bek am na os ɔ pripia am na ay frya ɛn ridyus di sɔl.
- If dɛn pripia am kɔrɛkt wan, falafel na big sɔs fɔ plant-based prɔtin we yu kin it as mit sɔbstityuyt.
- If yu gɛt sik dɛn lɛk ay blɔd prɛshɔn, dayabitis, ɔ kɔlɔstrel, i go fayn ɔltɛm fɔ tɔk to yu dɔktɔ bifo yu disayd fɔ it.
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