He chaw falafel an tih hi i hre tawh ngei ang, restaurant lianah pawh i hmu tawh ngei ang. Middle East ram hrang hrangah chuan lar tak, traditional dish a ni. Mi tam tak chuan sa ei lo tan chuan a danglamna tha tak niin an ngai. Mahse, engtiang chiahin nge a hrisel tak tak? Vawiin hian heng falafels chhungril lam hi han sawi ila.
A hmasain, falafel hi eng nge ni?
A awlsam zawngin falafel hi chickpeas atanga siam a ni a, a chang chuan fava bean atanga siam a ni bawk. Hetiang hian siam a ni: Pakhatnaah chuan chickpeas hring chu tuiah an hnim a. Tichuan, powder tha takah an hrual a, thing leh mau chi hrang hrang nen an pawlh a, chutah chuan ball te te angin an siam a , deep-fried .
Hetah hian he deep frying hi a pawimawh ber a ni. Chumi chungchang chu nakinah kan sawi leh ang.
Falafel hi engtiang chiahin nge a nutritious?
Falafel ball 3 emaw 4 emaw vel, gram 100 vel a nih hian nutritional value i en ang u. Hei hian ngaihtuahna tha tak a pe ang che.
| Nutritional component a ni | A lian zawng (gram 100 khatah) . |
|---|---|
| Calorie a awm bawk | Mi 321 vel an ni |
| Protein a awm a | 21 gram a ni |
| Thau | Gram 4 a ni |
| Dietary Fiber hmanga siam a ni | gram 11 a ni |
| Sodium a ni | 36 milligram a ni |
Heng number te hi i en chuan protein leh fiber a pai tam hle tih i hmu thei.
Falafel siamna atana chickpeas hian hriselna atana a thatna
Falafel tha leh tha lo chu a siam danah a innghat a ni. Mahse a siamna atana hman ber, chickpeas a nih avangin a hriselna a tha hle. Chickpeas hi legume chi khat a ni. Hengte hlawkna hi han en teh.
Thau a tlem a, protein a tam bawk
Hengte hi thlai atanga siam chaw an nih avangin saturated fat an tlem hle. Tin, cholesterol an nei lo tak tak bawk. Chuvangin heng legumes te hi sa aiah tha tak a ni. I protein mamawh phuhruk nan an tha hle.
Vitamin leh mineral tam tak a awm a.
Chickpeas hi vitamin leh mineral dahkhawmna hmun a ni.
- Vitamin B chi hrang hrang
- Dar
- Thir
- Magnesium a ni
- Manganese a ni
- Phosphorus a ni
- Zinc a ni
Heng zawng zawng hi kan taksa hnathawhna atana pawimawh tak a ni.
Fiber a tam hle
Doctor-te chuan ni khatah fiber gram 25-38 inkar ei tur a ni. Legumes, chickpeas ang chi cup khatah hian fiber gram 7-9 vel a awm a.
Fiber tamna diet ei hian kan taksa tan hlawkna tam tak a nei a. Kan chaw ei dan leh hriselna pum pui atan a pawimawh hle.
| Fiber tam zawk ei hian hlawkna a nei |
|---|
| Taksa a cholesterol level a tihniam. |
| Constipation a veng a, digestive system hriselna a vawng reng bawk. |
| Thisen sugar level control nan a pui thin. |
| Colon cancer vei theihna a ti tlem. |
| Pum chhunga puarna hriatna a siam a, a tul lova ei leh in a ti tlem bawk. |
Cholesterol level a tihniam.
Research atanga a lan dan chuan kar 3 aia rei legumes ei hian total cholesterol leh "bad" cholesterol (LDL) cholesterol a tihhniam thei a ni. Type 2 diabetes vei te zirchiannaah chuan sa sen chu kar khatah ni 3 chhung legumes hmanga thlak chuan LDL cholesterol leh triglycerides a tihhniam a ni.
Thisen sang tan pawh a tha
Heng nutritious nuts te hi ei hian thisen sang a tihniam thei bawk. Zirna engemaw zatah chuan kar 10 chhung nitin nuts no khat ei thinte chuan thisen sang a tlahniam nasa hle tih hmuhchhuah a ni.
Chuvangin, falafel hi a hrisel tak tak em ? Harsatna a awm em?
Okay, chuvangin tunah chuan chickpeas hi falafel siamna atana a tha em em tih kan en ta. Mahse falafel anga i ei hian harsatna thenkhat a lo chhuak thin. An siam dan leh thil dang i tih belh hian heng hlawknate hi a ti tlem thei hle.
1. Deep frying a ni
Hei hi buaina lian ber a ni. Falafel hi deep-fried a ni tlangpui. Thil thleng chu falafel hian a hmin chhunga oil zawng zawng chu a hip lut vek a, a chang chuan oil a hip lut chu dish rit zawng 20% vel a ni thei.
Deep-fried foods ei fo hian natna chi hrang hrang, Type 2 Diabetes leh Cardiovascular Disease te a thlen thin. Thau lutuk thlentu lian tak a ni bawk.
2. Chi (Sodium) hman dan .
Falafel hi pita chhang, sauce chi hrang hrang, leh pickles te nen an ei fo thin. Heng sauce leh pickles te hian chi (sodium) a pai tam hle a ni . American Heart Association chuan ni khatah sodium milligram 2,300 aia tam ei loh turin a rawt a ni. Mahse a tam zawk chuan chu aia tam kan ei thin.
3. Allergy nei te
Falafel recipe thenkhatah chuan sesame pawh a tel. Sesame hi mi thenkhat tan chuan allergen a ni. Sesame allergy i neih chuan falafel ei hmain a thil telte enfiah hmasak a pawimawh.
Engtin nge falafel hi hrisel zawka siam theih ang?
Mahse, lungngai suh. Falafel hi in lamah pawh hrisel takin i siam thei. Tips tlemte chu hetiang hi a ni:
- Deep frying ai chuan falafel chu bake la, air fryer-ah siam rawh. Chutiang chuan oil hmanna chu nasa takin i tihtlem thei a ni.
- Recipe-a chi (salt) awm zat chu tihtlem la. A thlum zawk nan kan thil rimtui, garlic, ginger, coriander, leh turmeric te hi chi aiah dah belh la.
- Whole-wheat flour atanga siam pita chhang nen ei rawh. Chutiang chuan fiber tam zawk i hmu ang.
- Carbohydrates i ngaihtuah chuan pita chhang ai chuan salad tha tak nen falafel ei thin ang che.
- Store-a chaw i ei chuan salty pickles leh sauce tam lutuk dah loh tum ang che.
Take-Home Thuchah a ni
- Falafel siamna atana hman ber chu chickpeas a ni a, protein, fiber, vitamin leh minerals tamna ei tur tha tak a ni.
- Falafel hian hriselna atana hlauhawm ber pahnih chu deep frying leh a kaihhnawih sauce leh pickles-a chi a tam lutuk hi a ni.
- Falafel hi in lama bak emaw, air fryer-a siam emaw, a chi tihtlem emaw hmangin chaw hrisel tak i siam thei.
- A siam dik chuan falafel hi thlai atanga siam protein tha tak a ni a, sa aiah ei theih a ni.
- Damdawi lam harsatna i neih chuan thisen sang, zunthlum, cholesterol emaw i neih chuan i ei leh in chungchanga thutlukna i siam hmain i doctor nen inbiakna neih hmasak phawt a tha ber .
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