Mhlawumbi ukhe weva ngesi sidlo sibizwa ngokuba yifalafel, okanye usibonile kwiindawo zokutyela ezinkulu. Sisidlo esidumileyo nesiqhelekileyo kumazwe aseMbindi Mpuma. Abantu abaninzi bacinga ukuba sisidlo esilungileyo kwabo bangayityiyo inyama. Kodwa inempilo kangakanani ngokwenene? Namhlanje, masithethe ngengaphakathi lala mafalafel.
Okokuqala, makhe sibone, yintoni ifalafel?
Ngamafutshane, ifalafel sisidlo esenziwe ngeetshizi, kwaye ngamanye amaxesha iimbotyi zefava. Senziwa ngolu hlobo: Okokuqala, iitshizi ezomileyo zifakwa emanzini. Emva koko, ziyacolwa zibe ngumgubo ocolekileyo, zixutywe nemifuno eyahlukeneyo kunye neziqholo, emva koko zenziwe iibhola ezincinci kwaye ziqhotswe .
Oku kuqhotsa nzulu yeyona nto ibalulekileyo apha. Siza kuthetha ngaloo nto kamva.
I-falafel inesondlo esingakanani?
Makhe sijonge ixabiso lesondlo leebhola zefalafel ezimalunga ne-3 okanye ezine, ezimalunga ne-100 grams. Oku kuya kukunika umbono olungileyo.
| Icandelo lesondlo | Ubungakanani obuqhelekileyo (nge-100 grams) |
|---|---|
| Iikhalori | Malunga ne-321 |
| Iiproteni | Iigram ezingama-21 |
| Amafutha | Iigram ezi-4 |
| Ifayibha yokutya | Iigram ezili-11 |
| Isodiyam | Iimiligram ezingama-36 |
Xa ujonga la manani, ungabona ukuba iphezulu kakhulu kwiproteni kunye nefayibha.
Iingenelo zempilo zeetshickle ekwenzeni ifalafel
Ukulunga okanye ububi befalafel kuxhomekeke kwindlela eyenziwe ngayo. Kodwa isithako esiphambili esisetyenziswayo ukuyenza, esiyi-chickpeas, sinempilo kakhulu. Ii-chickpeas luhlobo lwe-legume. Jonga izibonelelo zazo.
Amafutha aphantsi, iiproteni ezininzi
Ekubeni ezi zizinto ezitya izityalo, zinamafutha agcweleyo aphantsi kakhulu. Azinawo kwaphela amafutha agcweleyo. Ngenxa yoko, ezi mbotyi zilungele indawo yenyama. Zilungele ukuhlangabezana neemfuno zakho zeproteni.
Kukho iivithamini kunye neeminerali ezininzi.
Iitshiki ziindawo zokugcina iivithamini kunye neeminerali.
- Iintlobo zeVithamin B
- Ithusi
- Intsimbi
- I-Magnesium
- IManganese
- I-phosphorus
- Izinki
Konke oku kubalulekile ekusebenzeni kakuhle kwemizimba yethu.
Ityebile kwifayibha
Oogqirha bacebisa ukutya phakathi kwama-25-38 eegram zefayibha ngosuku. Ikomityi yeembotyi, ezifana neetshizi, ine-7-9 grams yefayibha.
Ukutya ukutya okutyebileyo kwi-fiber kuneengenelo ezininzi emizimbeni yethu. Kubaluleke kakhulu kwinkqubo yethu yokugaya ukutya nakwimpilo iyonke.
| Iingenelo zokutya ifayibha engakumbi |
|---|
| Yehlisa amanqanaba e-cholesterol emzimbeni. |
| Ithintela ukuqhina kwaye igcina impilo yenkqubo yokugaya ukutya. |
| Inceda ekulawuleni amanqanaba eswekile egazini. |
| Inciphisa umngcipheko womhlaza wamathumbu amakhulu. |
| Kudala ukuziva ugcwele esiswini kwaye kunciphisa ukutya okungeyomfuneko. |
Yehlisa amanqanaba e-cholesterol.
Uphando lufumanise ukuba ukutya iimbotyi kangangeeveki ezingaphezu kwe-3 kunokunciphisa i-cholesterol iyonke kunye ne-cholesterol "embi" (LDL). Kuphononongo lwezigulane ezinesifo seswekile sohlobo lwesibini, ukutshintsha inyama ebomvu ngeembotyi iintsuku ezi-3 ngeveki kunciphisa i-cholesterol ye-LDL kunye ne-triglycerides.
Ilungele uxinzelelo lwegazi
Ukutya la mandongomane anesondlo kunokunceda ekunciphiseni uxinzelelo lwegazi. Izifundo ezininzi zibonise ukuba abantu abatya ikomityi yamandongomane imihla ngemihla kangangeeveki ezili-10 baye bancipha kakhulu uxinzelelo lwegazi.
Ngoko ke, ngaba ifalafel isempilweni ngokwenene? Ngaba kukho naziphi na iingxaki?
Kulungile, ngoku sijonge indlela iitshizi ezilungileyo ngayo ekwenzeni ifalafel. Kodwa kuxa uzitya njengefalafel apho kuvela khona ezinye zeengxaki. Indlela ezenziwe ngayo kunye nezinye izinto ozifaka kuzo zinokunciphisa ezi zibonelelo kancinci.
1. Ukuqhotsa nzulu
Le yeyona ngxaki inkulu. I-Falafel idla ngokuqhotswa. Okwenzekayo kukuba i-falafel ifunxa yonke ioyile eqhotsiweyo kuyo. Ngamanye amaxesha ioyile efunxwayo inokufikelela kwi-20% yobunzima besitya.
Ukutya ukutya okuqhotsiweyo rhoqo kunegalelo kwizifo ezininzi ezifana nesifo seswekile sohlobo lwesibini kunye nesifo sentliziyo. Kwakhona sisizathu esikhulu sokutyeba kakhulu.
2. Ukusetyenziswa kwetyuwa (iSodium)
IFalafel idla ngokutyiwa nesonka sepita, iisosi ezahlukeneyo, kunye neepickles. Ezi sauces kunye neepickles ziphezulu kakhulu kwityuwa (sodium) . I-American Heart Association icebisa ukuba singadli ngaphezulu kwe-2,300 milligrams yesodium ngosuku. Kodwa uninzi lwethu lutya okungaphezulu koko.
3. Ii-Aleji
Ezinye iindlela zokupheka ifalafel ziquka isesame. Isesame sisifo se-allergen kwabanye abantu. Ukuba une-allergy kwisesame, kubalulekile ukujonga izithako ngaphambi kokuba utye ifalafel.
Ungayenza njani ifalafel ibe sempilweni?
Kodwa ungakhathazeki. Ungayenza ifalafel ekhaya ngendlela enempilo kakhulu. Nazi iingcebiso ezimbalwa:
- Endaweni yokuqhotsa nzulu, bhaka ifalafel okanye uyenze kwi-air fryer. Ngale ndlela unganciphisa kakhulu ukusetyenziswa kweoyile.
- Nciphisa ubungakanani betyuwa kwiresiphi. Ukuze uphucule incasa, yongeza ezinye iziqholo zethu, ezifana negalikhi, ijinja, i-coriander, kunye ne-turmeric, endaweni yetyuwa.
- Yitye nesonka se-pita esenziwe ngomgubo wengqolowa epheleleyo. Ngale ndlela uya kufumana ifayibha engakumbi.
- Ukuba ukhathazekile ngeecarbohydrates, yitya ifalafel enesaladi elungileyo endaweni yesonka sepita.
- Ukuba utya evenkileni, zama ukungafaki ii-pickle kunye neesosi ezininzi ezinetyuwa.
Umyalezo Wokuya Ekhaya
- Isithako esiphambili kwifalafel ziitshizi, ezikukutya okunesondlo kakhulu okuzele ziiproteni, ifayibha, iivithamini kunye neeminerali.
- Iingozi ezimbini eziphambili kwimpilo yefalafel kukuqhotsa kakhulu kunye nomxholo wetyuwa eninzi kwiisosi kunye neepickles ezihamba nayo.
- Ungenza i-falafel ibe sisitya esinempilo kakhulu ngokuyibhaka ekhaya okanye ukuyipheka kwi-air fryer uze unciphise ityuwa.
- Ukuba ilungiswe ngokuchanekileyo, ifalafel ngumthombo omkhulu weprotheyini esekwe kwizityalo enokutyiwa endaweni yenyama.
- Ukuba uneengxaki zempilo ezifana noxinzelelo lwegazi oluphezulu, isifo seswekile, okanye i-cholesterol, kungcono ukuthetha nogqirha wakho ngaphambi kokuba wenze izigqibo malunga nokutya kwakho.
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