Pamwe wakambonzwa nezvechikafu ichi chinonzi falafel, kana kuti wakachiona mumaresitorendi makuru. Ichi chikafu chinozivikanwa zvikuru, chechinyakare munyika dzekuMiddle East. Vanhu vazhinji vanofunga kuti inzira yakanaka kune avo vasingadyi nyama. Asi ine hutano hwakadii chaizvo? Nhasi, ngatitaurei nezvemukati mezvikafu izvi.
Kutanga, ngationei, chii chinonzi falafel?
Zvichitaurwa zviri nyore, falafel idhishi rinogadzirwa nenyemba, uye dzimwe nguva nyemba dzefava. Rinogadzirwa seizvi: Kutanga, nyemba dzakaomeswa dzinonyikwa mumvura. Zvadaro, dzinokuyiwa kuita upfu hwakatsetseka, hwakasanganiswa nemiriwo yakasiyana-siyana nezvinonhuwira, uye dzozoumbwa kuita mabhora madiki uye dzakakangwa .
Kukangwa uku ndiko kwakakosha pano. Tichataura nezvazvo gare gare.
Falafel ine hutano hwakadini?
Ngatitarisei kukosha kwekudya kwebhora refalafel rinenge matatu kana mana, rinorema magiramu zana. Izvi zvichakupa pfungwa yakanaka.
| Chikamu chezvekudya | Avhareji yehukuru (pa 100 gramu) |
|---|---|
| Macalorie | Inenge 321 |
| Mapuroteni | magiramu makumi maviri nerimwe |
| Mafuta | magiramu mana |
| Fiber yekudya | magiramu gumi nerimwe |
| Sodium | 36 mamirigiramu |
Kana ukatarisa nhamba idzi, unogona kuona kuti dzine mapuroteni akawanda uye fiber.
Mabhenefiti ehutano echickpeas pakubika falafel
Zvakanaka kana zvakaipa zvefalafel zvinoenderana nekuti inogadzirwa sei. Asi chinhu chikuru chinoshandiswa pakugadzira, icho chiri chickpeas, chine hutano hwakanaka. Chickpeas rudzi rwembesa. Tarisa mabhenefiti adzo.
Mafuta mashoma, mapuroteni akawanda
Sezvo izvi zviri zvekudya zvinobva muzvirimwa, zvine mafuta mashoma akawandisa. Hazvinawo cholesterol zvachose. Saka, mbesa idzi dzinotsiva nyama zvakanaka. Dzakanaka kwazvo pakugutsa zvaunoda kubva mumapuroteni.
Kune mavitamini nemaminerari akawanda.
Nyemba dzine mavhitamini nemaminerari.
- Mhando dzeVitamini B
- Mhangura
- Simbi
- Magnesium
- Manganese
- Fosforasi
- Zingi
Zvese izvi zvakakosha pakushanda kwemuviri wedu.
Yakapfuma mufaibha
Vanachiremba vanokurudzira kudya pakati pemagiramu 25-38 efaibha pazuva. Kapu yembeu, dzakadai sechickpeas, ine magiramu 7-9 efaibha.
Kudya chikafu chine fiber yakawanda kune mabhenefiti akawanda kumuviri wedu. Zvakakosha zvikuru pakugaya kwedu uye pahutano hwedu hwese.
| Mabhenefiti ekudya fiber yakawanda |
|---|
| Inoderedza huwandu hwecholesterol mumuviri. |
| Inodzivirira kuvimbiwa uye inochengetedza hutano hwegadziriro yekugaya chikafu. |
| Inobatsira kudzora huwandu hweshuga muropa. |
| Inoderedza njodzi yekubatwa nekenza yemuura. |
| Zvinoita kuti mudumbu munzwe kuzara uye zvinoderedza kudya zvisina kufanira. |
Inoderedza huwandu hwecholesterol mumuviri.
Ongororo yakawana kuti kudya nyemba kweanopfuura mavhiki matatu kunogona kuderedza cholesterol yese uye cholesterol "yakaipa" (LDL). Mukudzidza kwakaitwa pavarwere vane chirwere cheshuga cherudzi rwechipiri, kutsiva nyama tsvuku nenyemba kwemazuva matatu pasvondo kwakaderedza cholesterol yeLDL netriglycerides.
Yakanakirawo BP
Kudya nzungu idzi dzinovaka muviri kunogonawo kubatsira kuderedza BP. Ongororo dzakawanda dzakaratidza kuti vanhu vaidya kapu yenzungu zuva nezuva kwemavhiki gumi vakaderera zvakanyanya BP.
Saka, falafel ine hutano zvechokwadi here? Pane matambudziko here?
Zvakanaka, saka ikozvino tatarisa kuti nyemba dzakanaka sei pakubika falafel. Asi kana ukaidya sefalafel ndipo panobva mamwe matambudziko. Maitiro adzinoitwa uye zvimwe zvinhu zvaunowedzera padziri zvinogona kuderedza mabhenefiti aya zvishoma.
1. Kukangwa zvakadzama
Iri ndiro dambudziko guru. Falafel inowanzo bikwa mumafuta akawandisa. Chinoitika ndechekuti falafel inonwisa mafuta ese ayo akakangwa. Dzimwe nguva mafuta anonwisa anogona kusvika 20% yehuremu hwechikafu.
Kudya chikafu chakakangwa nguva dzose kunokonzera zvirwere zvakawanda zvakaita sechirwere cheshuga cherudzi rwechipiri uye chirwere chemwoyo. Izvi ndizvo zvinokonzerawo kufuta zvakanyanya.
2. Kushandisa munyu (Sodium)
Falafel inowanzodyiwa nechingwa chepita, masosi akasiyana-siyana, uye mapickles. Masosi aya nemapickles ane munyu wakawanda (sodium) . Sangano reAmerican Heart Association rinokurudzira kuti tisadye zvinopfuura 2,300 milligrams yesodium pazuva. Asi vazhinji vedu tinodya zvinopfuura izvozvo.
3. Kurwara
Mamwe mabikirwo efalafel anosanganisira sesame. Sesame inokonzera allergy kune vamwe vanhu. Kana uine allergy kune sesame, zvakakosha kuti utarise zvinoshandiswa usati wadya falafel.
Nzira yekuita kuti falafel ive neutano hwakanaka?
Asi musazvidya moyo. Munogona kubika falafel kumba nenzira ine hutano . Heano mamwe matipi:
- Pane kugocha zvakadzika, bika falafel kana kuigocha mu air fryer. Nenzira iyi unogona kuderedza kushandiswa kwemafuta zvakanyanya.
- Deredza huwandu hwemunyu uri muresipi. Kuti uwedzere kunaka, wedzera zvimwe zvinonhuwira zvedu, zvakaita segariki, ginger, coriander, uye turmeric, panzvimbo pemunyu.
- Idya nechingwa chepita chakagadzirwa neupfu hwegorosi rose. Nenzira iyi uchawana faibha yakawanda.
- Kana uchinetseka nezvemakabhohaidhiretsi, idya falafel nesaladhi yakanaka pane pita bread.
- Kana uchidya muchitoro, edza kusawedzera mapickle nemasoso ane munyu wakawandisa.
Mharidzo Yekuenda Nayo Kumba
- Chinhu chikuru chinowanikwa mufalafel chickpeas, icho chikafu chine hutano chakazara nemapuroteni, fiber, mavitamini, uye maminerari.
- Njodzi mbiri huru dzehutano dzefalafel ikubika nyama yakakangwa zvakanyanya uye munyu wakawanda uri mumasosi nemagaka anodyiwa nayo.
- Unogona kugadzira falafel ine hutano hwakanaka nekuibika kumba kana kuigadzira mu air fryer woderedza munyu.
- Kana yakagadzirwa nemazvo, falafel inzvimbo yakanaka yemapuroteni anobva mumiti anogona kudyiwa sechinotsiva nyama.
- Kana uine zvirwere zvakaita seBP, chirwere cheshuga, kana cholesterol, zvakanaka nguva dzose kutaura nachiremba wako usati wasarudza zvekudya zvako.
💬 Comments (0)
Hapana zvakataurwa parizvino. Isa mhinduro yako pano kekutanga.
Wedzera zvaunofunga