Ushobora kuba warigeze kumva iyi funguro yitwa falafel, cyangwa wayibonye muri resitora nini. Ni ifunguro rizwi cyane kandi risanzwe mu bihugu byo mu Burasirazuba bwo Hagati. Abantu benshi batekereza ko ari ubundi buryo bwiza ku batarya inyama. Ariko se koko ni ingirakamaro gute? Uyu munsi, reka tuvuge ku by’imbere muri izi falafel.
Calculate the number of calories needed per day to lose, gain or maintain weight
Reka tubanze turebe, falafel ni iki?
Muri make, falafel ni ifunguro rikozwe mu bishyimbo, rimwe na rimwe n'ibishyimbo bya fava. Bikorwa gutya: Ubwa mbere, ibishyimbo byumye bishyirwa mu mazi. Hanyuma, bigasenywa bigahinduka ifu nziza, bivanze n'ibyatsi n'ibirungo bitandukanye, hanyuma bigakorwamo udupira duto hanyuma bikaranze .
Uku gukaranga cyane ni cyo kintu cy'ingenzi cyane hano. Tuzabivugaho nyuma.
Falafel ifite intungamubiri zingana iki?
Reka turebere hamwe ingano y'intungamubiri y'udupira twa falafel tugera kuri 3 cyangwa 4, ni ukuvuga garama 100. Ibi bizaguha igitekerezo cyiza.
| Igice cy'imirire | Ingano mpuzandengo (kuri garama 100) |
|---|---|
| Kalori | Hafi 321 |
| Poroteyine | garama 21 |
| Ibinure | garama 4 |
| Fibre y'ibiribwa | garama 11 |
| Sodiyumu | Miligarama 36 |
Iyo urebye iyi mibare, ubona ko irimo poroteyine nyinshi na fibre.
Akamaro k'ubunyobwa ku buzima mu guteka falafel
Ibyiza cyangwa ibibi bya falafel biterwa n'uburyo ikorwa. Ariko ikintu cy'ingenzi gikoreshwa mu kuyikora, ari cyo chickpeas, ni cyiza cyane. Chickpeas ni ubwoko bw'ibinyamisogwe. Reba ibyiza byabyo.
Hari ibinure bike, hari poroteyine nyinshi
Kubera ko ibi ari ibiryo bikomoka ku bimera, bifite ibinure bike cyane. Nta na cholesterol na gato bigira. Kubwibyo, ibi binyamisogwe ni ibintu bisimbura inyama neza. Ni byiza cyane mu guhaza ibyo ukeneye mu bijyanye na poroteyine.
Hariho vitamine n'imyunyungugu myinshi.
Amashaza ni ububiko bw'ibinyabutabire n'imyunyungugu.
- Ubwoko bwa Vitamine B
- Umuringa
- Icyuma
- Manyeziyumu
- Manganese
- Fosifore
- Zinc
Ibi byose ni ingenzi ku mikorere y'umubiri wacu.
Ikungahaye kuri fibre
Abaganga basaba kurya hagati ya garama 25-38 za fibre ku munsi. Igikombe cy'ibinyamisogwe, nk'ibishyimbo, gifite garama 7-9 za fibre.
Kurya indyo ikungahaye kuri fibre bigira akamaro kanini ku mibiri yacu. Ibi ni ingenzi cyane ku buryo bw'igogora ryacu ndetse no ku buzima bwacu muri rusange.
| Ibyiza byo kurya fibre nyinshi |
|---|
| Bigabanya urugero rwa cholesterol mu mubiri. |
| Birinda impatwe kandi bigakomeza ubuzima bw'igogora. |
| Bifasha mu kugenzura urugero rw'isukari mu maraso. |
| Bigabanya ibyago byo kurwara kanseri y'amara. |
| Bitera kumva unyuzwe mu nda kandi bigabanya kurya bitari ngombwa. |
Igabanya urugero rwa cholesterol.
Ubushakashatsi bwagaragaje ko kurya ibinyamisogwe mu gihe kirenga ibyumweru 3 bishobora kugabanya cholesterol yose hamwe na cholesterol "mbi" (LDL). Mu bushakashatsi bwakorewe ku barwayi ba diyabete yo mu bwoko bwa 2, gusimbuza inyama zitukura ibinyamisogwe mu minsi 3 mu cyumweru byagabanyije cholesterol ya LDL na triglycerides.
Ni byiza kandi ku muvuduko w'amaraso
Kurya izi mbuto zifite intungamubiri nabyo bishobora gufasha kugabanya umuvuduko w'amaraso. Ubushakashatsi butandukanye bwagaragaje ko abantu baryaga igikombe cy'imbuto buri munsi mu gihe cy'ibyumweru 10 bagabanutse cyane umuvuduko w'amaraso.
None se koko falafel ni nziza ? Hari ikibazo?
Noneho, ubu twarebye uburyo ibishyimbo ari byiza mu gukora falafel. Ariko iyo ubiriye nka falafel niho havuka ibibazo bimwe na bimwe. Uburyo bikozwemo n'ibindi bintu wongeraho bishobora kugabanya ibyo byiza gato.
1. Gukaranga cyane
Iki ni cyo kibazo gikomeye. Falafel ikunze gukaranga cyane. Icyaba gihari ni uko falafel yinjiza amavuta yose ikaranzemo. Hari igihe amavuta yinjizwamo ashobora kugera kuri 20% by'uburemere bw'ifunguro.
Kurya ibiryo bikaranze buri gihe bigira uruhare mu gutera indwara nyinshi nka Diyabete yo mu bwoko bwa 2 n'indwara z'umutima n'imitsi. Ni nabyo bitera umubyibuho ukabije.
2. Gukoresha umunyu (Sodium)
Falafel ikunze kuribwa n'umugati wa pita, isosi zitandukanye, n'ibinyobwa bito. Izi sosi n'ibinyobwa bito birimo umunyu mwinshi (sodium) . Ishyirahamwe ry'Umutima ry'Abanyamerika risaba ko tutarya miligarama zirenze 2.300 za sodium ku munsi. Ariko abenshi muri twe turya ibirenze ibyo.
3. Indwara zo kurwara indwara z'ubwivumbure
Hari uburyo bwo guteka falafel burimo sesame. Sesame ni ikintu kitera allergie kuri bamwe. Niba ufite allergie kuri sesame, ni ngombwa gusuzuma ibikoresho mbere yo kurya falafel.
Ni gute wakora falafel kugira ngo ibe nziza?
Ariko ntugire ikibazo. Ushobora guteka falafel mu rugo mu buryo bwiza cyane. Dore inama nke:
- Aho gukaranga cyane, teka falafel cyangwa uyishyire mu cyuma gikaranga umwuka. Muri ubu buryo ushobora kugabanya cyane ikoreshwa ry'amavuta.
- Gabanya umunyu mu buryo bwo guteka. Kugira ngo wongere uburyohe, ongeramo ibirungo byacu byinshi, nka tungurusumu, tangawizi, coriandre, na turmeric, aho kongeramo umunyu.
- Ubirye hamwe n'umugati wa pita ukozwe mu ifu y'ingano yuzuye. Muri ubwo buryo uzabona fibre nyinshi.
- Niba uhangayikishijwe n'ibiryo biryoshye, rya falafel irimo salade nziza aho kurya umugati wa pita.
- Niba urya mu iduka, gerageza kudashyiramo ibiryo byinshi birimo umunyu n'isosi.
Ubutumwa bwo kujyana mu rugo
- Ikintu cy'ingenzi kiri muri falafel ni chickpeas, ibiryo bifite intungamubiri nyinshi cyane birimo poroteyine, fibre, vitamine, n'imyunyungugu.
- Ingaruka ebyiri z'ingenzi za falafel ku buzima ni uguteka cyane no kuba irimo umunyu mwinshi mu isosi n'ibinyampeke biyiherekeza.
- Ushobora gukora falafel ibiryo byiza cyane uyiteka mu rugo cyangwa ukayiteka mu gikoni gikaranga umwuka hanyuma ukagabanya umunyu.
- Iyo iteguwe neza, falafel ni isoko nziza ya poroteyine ikomoka ku bimera ishobora kuribwa nk'isimbura inyama.
- Niba ufite indwara nk'umuvuduko ukabije w'amaraso, diyabete, cyangwa cholesterol, ni byiza kuganira na muganga wawe mbere yo gufata ibyemezo ku mirire yawe.
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