Uyakhumbula izidlo esizityayo xa sibukele imovie nabahlobo okanye kwindibano encinci? Uninzi lwexesha, iitships kunye needips ziza etafileni, akunjalo? Khawucinge ukuba bekuya kuba mnandi kangakanani ukuba nediphu enencasa entle kwaye enempilo emzimbeni wakho, kwaye ungayitya ngaphandle koloyiko. I-Hummus yeyona mpendulo ilungileyo kuloo nto. Esi sidlo simnandi nesimnandi esivela kuMbindi Mpuma ngoku sithandwa kakhulu kwilizwe lethu. Ke namhlanje, masithethe ngokuba yintoni i-hummus, ingaba ilungile ngokwenene kwimpilo yakho, kunye nendlela yokuyongeza kwizidlo zethu.
Zithini iingenelo ze-hummus?
Ngamafutshane, i-hummus yindibaniselwano yokutya okuninzi okumnandi. Oko kuthetha ukuba isithako ngasinye esisetyenziswayo ukuyenza sinesondlo kakhulu, nokuba sithathwa ngokwahlukeneyo. Ngoko ke kufuneka sibe luhlobo luni lokutya xa zonke zidibene, akunjalo?
IHummus iqulethe kakhulu:
- Iitshikitshiki: Le yeyona nto iphambili kwi-hummus. Iitshikitshiki kukutya okutyebileyo kwiproteni , iicarbohydrate ezisempilweni , kunye nefayibha . Njengezinye iimbotyi, iitshikitshi ziphezulu kuluhlu lokutya okunempilo emhlabeni.
- I-sesame paste (iTahini): Le yenziwe ngembewu yesesame. I-sesame nayo iluncedo kakhulu.
- Igalikhi: Iingenelo zegalikhi azinakuphikiswa. Ngaphandle kokuba yiarhente yokunambitha, ikwanazo neengenelo ezininzi zempilo.
- Ioyile yeOlive: Ioyile yeOlive , eyona nto iphambili kwiMeditera edumileyo kwihlabathi liphela , ikwazele zii-fatty acids kunye nee-antioxidants ezikhuthaza impilo .
Ukujonga ezi zinto, ungabona ukuba i-hummus ayisosidlo esimnandi nje kuphela, kodwa ikwayinto egcwele isondlo.
| Isithako | Iingenelo eziphambili zempilo |
|---|---|
| Iitshikitshi | Ityebile kwiproteni, ifayibha, kunye neecarbohydrate ezisempilweni. |
| Intlama yesesame (iTahini) | Ityebile kumafutha asempilweni, iivithamini kunye neeminerali. |
| Igalikhi | Iqinisa amasosha omzimba kwaye ilungile kwimpilo yentliziyo. |
| I-oyile ye-olivu | Iqulethe amafutha aluncedo (amafutha angaxutywanga) anciphisa umngcipheko wesifo sentliziyo. |
Ukwenza ekhaya yeyona nto ingcono kakhulu!
Kulula ukuthenga i-hummus evenkileni. Kodwa uza kumangaliswa kukuba kulula kangakanani ukuyenza ekhaya. Ikongela imali, kwaye uyazi kakuhle ukuba yintoni ekwi-hummus yakho. Ezinye i-hummus ezithengwa evenkileni zinokuzaliswa ngezinto zokugcina ukutya, iswekile engeyomfuneko, okanye ityuwa.
Kulungile, nantsi indlela yokuyilungisa:
1. Thatha ikomityi yeetshizi ezibilisiweyo. (Akunamsebenzi nokuba iitshizi zivela kwitini, khupha amanzi nje).
2. Yongeza malunga ne-1/4 yekomityi ye-sesame paste (iTahini) koku.
3. Yongeza ii-clove zegalikhi ezi-1-2, kuxhomekeke kwincasa yakho.
4. Yongeza iipunipoyi ezimbini zeoyile yomnquma.
5. Yongeza ijusi yelayimu enye (malunga nesiqingatha).
6. Yongeza intwana yetyuwa, uze ufake konke oku kwi-blender okanye kwi-food processor uze udibanise ide ibe yikhrimu.
Icebiso elibalulekileyo: Kuya kufuneka wongeze amanzi ukuze wenze le ntlama. Kodwa ungawafaki onke amanzi ngaxeshanye. Xuba kancinci. Kungenjalo, uza kugqiba unesosi endaweni yediphu! Yongeza amanzi kancinci kancinci ude ufumane ukuqina okufunayo.
Akulunganga ukutya kakhulu kuba nje kumnandi, akunjalo? (Ulawulo lweMigaqo)
Eli linqaku elibaluleke kakhulu. Nangona icephe ngalinye le-hummus lizele zisondlo, likwanazo neekhalori ezithile. Ngokomyinge, ikomityi ye-hummus inokuba neekhalori ezingama-435.
Ngoko ke awuyi kutya ikomityi yonke ye-hummus ngexesha elinye, akunjalo? Njengayo nayiphi na into elungileyo, ukutya okuninzi kakhulu akulunganga. Yiyo loo nto ukulawula ukutya okudliwayo kubaluleke kangaka.Ngokwesiqhelo, kufuneka utye malunga neepuni ezimbini okanye ezintathu. Loo mthamo uza kukunika izondlo kwaye uthintele ukuba iikhalori ezingafunekiyo zingaqokeleli emzimbeni wakho.
Utya ntoni i-hummus? - Masibe sempilweni ngakumbi!
I-Hummus idla ngokutyiwa nesonka se-pita, akunjalo? Kodwa esi sonka se-pita sidla ngokwenziwa ngomgubo wesonka esimhlophe. Asinampilo kangako.
Zama ezi zinto endaweni yoko:
- Yitye nesonka se-pita esenziwe ngomgubo weenkozo ezipheleleyo okanye wengqolowa epheleleyo . Ngale ndlela, uya kufumana ifayibha kunye neevithamini ezingaphezulu.
- Enye indlela engcono kukutya i-hummus kunye nemifuno. Cinga nje ngendlela emnandi nenempilo ngayo ukunqumla imifuno efana neminqathe, iikhukhamba, kunye nepepile zibe ziintonga uze utye i-hummus kunye nazo. Emva koko awuyi kuba neekhalori ezingafunekiyo ezivela kwisonka, ii-crackers, kunye neetships, kwaye uya kufumana izondlo ezingaphezulu kwimifuno.
Zama ukongeza i-hummus kwisandwich yakho endaweni ye-margarine kunye ne-mayonnaise!
I-Hummus ayisiyonto yokudipha nje kuphela. Yindlela entle yokuyisasaza kwisandwich. Ukuba usebenzisa i-margarine, ibhotolo, okanye i-mayonnaise xa usenza isandwich, zama ukusasaza i-hummus endaweni yoko.
I-Hummus ineekhalori ezingaphantsi kwesiqingatha kwipuni yemayonnaise, kwaye ineproteni kunye nefayibha engaphezulu . Oko kuthetha ukuba igcwele incasa kunye nobuhle. Yindlela entle yokukhetha iisandwich kwiibhokisi zesidlo sasemini zabantwana.
Okokugqibela, ukuba utya i-hummus kwindawo yokutyela, usenokuba uqaphele ukuba idla ngokugalelwa ioyile yomnquma. I-hummus eyenziwe kakuhle ayidingi oyile ingako. Loo oyile yongezelelweyo inokongeza ngaphezulu kweekhalori ezili-120 ngecephe. Ngoko ke, ukuba unako, cela umlungiseleli ukuba ayiphakele ngaphandle kweoyile.
Umyalezo Wokuya Ekhaya
- I-Hummus sisidlo esinesondlo kakhulu esenziwe ngezithako ezinempilo ezifana neetshizi, imbewu yesesame, igalikhi kunye neoyile yomnquma.
- Ukuyenza ekhaya kulula kakhulu, kubiza kancinci, kwaye kunempilo kunokuyithenga evenkileni.
- Nangona i-hummus isempilweni, ineekhalori eziphezulu, ngoko ke lumka malunga nokulawula ukutyiwa kwayo. Iipuni ezimbalwa zanele.
- Ufumana iingenelo ezingaphezulu ngokutya kunye nemifuno efana neminqathe kunye neekhukhamba kunokuba utye nesonka esimhlophe okanye iitships.
- Zama ukusebenzisa i-hummus endaweni ye-mayonnaise xa usenza iisandwich. Le yindlela emnandi nenempilo.
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