Yu mɛmba di snek dɛn we wi bin de it we wi de wach fim wit wi padi dɛn ɔ we wi de na smɔl mitin? Bɔku tɛm, chips ɛn dip kin kam na tebul, nɔto so? Imajin aw i go fayn fɔ gɛt dip we de te ɛn we go mek yu bɔdi gɛt wɛlbɔdi, ɛn we yu go ebul fɔ it we yu nɔ de fred. Hummus na di bɛst ansa to dat. Dis krim , fayn it we kɔmɔt na di Midul Is, pipul dɛn lɛk am naw na wi kɔntri. So tide, lɛ wi tɔk bɔt wetin na hummus, i rili fayn fɔ yu wɛlbɔdi, ɛn aw fɔ ad am to wi it.
Wetin na di bɛnifit dɛn we hummus kin gi?
Fɔ tɔk am simpul wan, hummus na wan kɔmbaynshɔn fɔ sɔm supa it dɛn. Dat min se ɛni wan pan di tin dɛn we dɛn yuz fɔ mek am gɛt bɔku tin fɔ it, ivin we dɛn tek am apat. So us kayn it i fɔ bi we dɛn ɔl kam togɛda, nɔto so?
Hummus men wan gɛt:
- Chikpis: Dis na di men tin we dɛn kin yuz fɔ mek hummus. Chikpis na it we gɛt bɔku prɔtin , wɛlbɔdi kabɔhaydrɛt , ɛn fayv . Lɛk ɔda ligɛm, chikip de ɔp di list fɔ di it dɛn we gɛt wɛlbɔdi pas ɔl na di wɔl.
- Sesame paste (Tahini): Dɛn kin mek dis wit sɛsam sid. Sɛsam sɛf rili bɛnifit.
- Galik: Di bɛnifit dɛn we galik gɛt, wi nɔ go tɔk bɔt am. Apat frɔm we i de mek pɔsin gɛt flawa, i gɛt bɔku bɛnifit dɛn bak fɔ di wɛlbɔdi biznɛs.
- Ɔliv Ɔyl: Ɔliv ɔyl , we na wan impɔtant pat pan di Mɛditarenian Dayt we bɔku pipul dɛn sabi na di wɔl , ful-ɔp bak wit fat asid ɛn antiɔksidant dɛn we de ɛp pɔsin fɔ gɛt wɛlbɔdi .
We yu luk dɛn tin ya, yu go si se hummus nɔto jɔs wan tesi it, bɔt na sɔntin we ful-ɔp wit nyutrishɔn valyu.
| Di tin we dɛn yuz fɔ mek di it | Ki Bɛnifit dɛn fɔ Ɛlth |
|---|---|
| Chikpis we dɛn kɔl | I gɛt bɔku prɔtin, fayv, ɛn wɛlbɔdi kabɔhaydrɛt. |
| Paste we gɛt sɛsam (Tahini) . | Rich in wɛlbɔdi fat, vaytamɛn ɛn minral. |
| Galik | Boosts immunity ɛn i fayn fɔ hat wɛlbɔdi. |
| Ɔliv Ɔyl | I gɛt fayn fayn fat dɛn (monounsaturated fats) we de ridyus di risk fɔ gɛt at sik. |
Fɔ mek am na os na di bɛst!
I izi fɔ bay hummus na di stoa. Bɔt yu go sɔprayz aw i izi fɔ mek am na os. I de sev yu mɔni, ɛn yu no gud gud wan wetin de insay yu hummus. Sɔm hummus we dɛn kin bay na stɔ kin ful-ɔp wit tin dɛn we de mek i nɔ pwɛl, shuga we nɔ nid, ɔ sɔl.
Okay, na dis na aw fɔ fiks am:
1. Tek lɛk wan kɔp chikip we dɛn dɔn bɔy. (I nɔ mata if di chikip kɔmɔt na tin, jɔs dreyn di wata).
2. Ad lɛk 1/4 kɔp sɛsam paste (Tahini) to dis.
3. Ad 1-2 klob galik, dipen pan yu teist.
4. Ad 2 tebul spɔnj ɔliv ɔyl.
5. Ad di jus fɔ wan laym (lɛk af).
6. Ad smɔl sɔl, ɛn put ɔl dis na blɛnda ɔ fud prɔsɛsɔ ɛn blɛnd te i bi krim.
Impɔtant advays: Yu go nid fɔ ad sɔm wata fɔ mek dis paste. Bɔt nɔ ad di wata wan tɛm. Blend am smɔl smɔl. If nɔto dat, yu go dɔn wit sos instead fɔ dip! Ad wata smɔl smɔl te yu gɛt di kɔnsistɛns we yu want.
I nɔ fayn fɔ it bɔku jɔs bikɔs i fayn, nɔto so? (Pɔshɔn Kɔntrol) .
Dis na pɔynt we rili impɔtant. Pan ɔl we ɛvri spunful hummus gɛt bɔku tin fɔ it, i gɛt sɔm kalori dɛn bak. Na avrej, wan kɔp hummus kin gɛt lɛk 435 kalori.
So yu nɔ go it wan ol kɔp hummus insay wan tɛm, nɔto so? Lɛk ɛnitin we gud, tumɔs nɔ fayn. Na dat mek i impɔtant fɔ kɔntrol di pat dɛn we yu de it.Bɔku tɛm, yu fɔ it lɛk tu ɔ tri tebul spɔnj. Dat amount go gi yu nyutrients ɛn mek yu nɔ gɛt kalori we yu nɔ nid fɔ gɛda na yu bɔdi.
Wetin yu de it hummus wit? - Lɛ wi bi smɔl mɔ wɛlbɔdi!
Bɔku tɛm dɛn kin it hummus wit pita bred, nɔto so? Bɔt bɔku tɛm dɛn kin mek dis pita bred wit wayt bred flawa. I nɔ rili gɛt wɛlbɔdi.
Tray dɛn tin ya bifo dat:
- It am wit pita bred we dɛn mek wit ɔl gren ɔ ful wit flawa . Da we de, yu go gɛt mɔ fayv ɛn vaytamɛn dɛn.
- Wan tin we bɛtɛ pas dat na fɔ it hummus wit vɛjitebul. Jɔs tink bɔt aw i go fayn ɛn gɛt wɛlbɔdi fɔ kɔt vɛjitebul dɛn lɛk karɔt, kɔkumba, ɛn bɛl pepa insay stik ɛn it hummus wit dɛn. Dɔn yu nɔ go gɛt di kalori dɛn we yu nɔ nid frɔm bred, krak krak, ɛn chips, ɛn yu go gɛt mɔ it frɔm di vɛjitebul dɛn.
Tray fɔ ad hummus to yu sandwich instead fɔ ad majarin ɛn mayonez!
Hummus nɔto jɔs fɔ dip. Na big spred pan sandwich. If yu de yuz majarin, bɔta, ɔ mayonez we yu de mek sandwich, tray fɔ spre sɔm hummus insted.
Hummus nɔ gɛt pas af di kalori dɛn we wan tebul spɔnj mayonez gɛt, ɛn i gɛt mɔ prɔtin ɛn fayv . Dat min se i pak wit flawa ɛn gudnɛs. Na fayn ɔltɛrnativ to sandwich insay pikin dɛn lanchbɔks.
Fɔ dɔn, if yu it hummus na rɛstɔrant, yu go dɔn notis se bɔku tɛm dɛn kin drizzle ɔliv ɔyl pan am. Hummus we dɛn mek fayn fayn wan nɔ nid da kayn ɔyl de. Da ɛkstra ɔyl de kin ad pas 120 kalori fɔ wan tebul spɔnj. So, if yu ebul, aks di weta fɔ gi am we i nɔ gɛt di ɔyl.
Mɛsej we dɛn kin kɛr go na os
- Hummus na it we gɛt bɔku tin fɔ it we dɛn mek wit fayn fayn tin dɛn lɛk chikip, sɛsam sid, galik, ɛn ɔliv ɔyl.
- Fɔ mek am na os izi, i nɔ dia, ɛn i gɛt wɛlbɔdi pas fɔ bay am na stɔ.
- Pan ɔl we hummus na wɛlbɔdi, i gɛt bɔku kalori, so tek tɛm fɔ kɔntrol di pat dɛn we yu de it. Sɔm tebul spɔnj dɛn go du fɔ yu.
- Yu kin gɛt mɔ bɛnifit we yu it am wit vɛjitebul lɛk karɔt ɛn kɔkumba pas wit wayt bred ɔ chips.
- Tray fɔ yuz hummus insted ɔf mayonez we yu de mek sandwich. Na wan fayn ɛn wɛlbɔdi ɔda tin fɔ it.
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