Cishe uke wezwa ngalesi sidlo esibizwa ngokuthi i-falafel, noma usibonile ezindaweni zokudlela ezinkulu. Kuyisitsha esidumile kakhulu, sendabuko emazweni aseMpumalanga Ephakathi. Abantu abaningi bacabanga ukuthi kuyindlela enhle kulabo abangadli inyama. Kodwa inempilo kangakanani ngempela? Namuhla, ake sixoxe ngengaphakathi lala ma-falafel.
Okokuqala, ake sibone, iyini i-falafel?
Kalula nje, i-falafel isidlo esenziwe ngama-chickpeas, futhi ngezinye izikhathi ubhontshisi be-fava. Kwenziwa kanje: Okokuqala, ama-chickpeas omisiwe acwiliswa emanzini. Bese, agaywa abe yimpuphu ecolekile, axutshwe namakhambi ahlukahlukene nezinongo, bese enziwa amabhola amancane bese ethosiwe .
Lokhu kuthosa okujulile kuyinto ebaluleke kakhulu lapha. Sizoxoxa ngalokho kamuva.
I-falafel inomsoco kangakanani?
Ake sibheke inani lokudla okunempilo lamabhola e-falafel angaba ngu-3 noma angu-4, okungaba amagremu ayi-100. Lokhu kuzokunikeza umbono omuhle.
| Ingxenye yokudla okunempilo | Usayizi omaphakathi (ngamagremu ayi-100) |
|---|---|
| Amakhalori | Cishe 321 |
| Amaprotheni | amagremu angu-21 |
| Amafutha | amagremu angu-4 |
| I-Fiber Yokudla | Amagremu ayi-11 |
| I-Sodium | amamiligremu angu-36 |
Uma ubheka lezi zinombolo, ungabona ukuthi ziphezulu kakhulu kumaprotheni kanye ne-fiber.
Izinzuzo zezempilo zama-chickpeas ekwenzeni i-falafel
Okuhle noma okubi kwe-falafel kuncike endleleni ephekwa ngayo. Kodwa isithako esiyinhloko esisetshenziswayo ukuyenza, okuyi-chickpeas, sinempilo kakhulu. Ama-chickpeas awuhlobo lwe-legume. Hlola izinzuzo zalokhu.
Amafutha aphansi, amaprotheni amaningi
Njengoba lokhu kukudla okusekelwe ezitshalweni, kunamafutha agcwele aphansi kakhulu. Futhi akunawo nhlobo i-cholesterol. Ngakho-ke, lawa ma-legumes ayindawo enhle kakhulu esikhundleni senyama. Alungele ukuhlangabezana nezidingo zakho zamaprotheni.
Kunamavithamini namaminerali amaningi.
Ama-chickpeas ayinqolobane yamavithamini namaminerali.
- Izinhlobo zeVithamini B
- Ithusi
- Insimbi
- I-Magnesium
- I-Manganese
- I-Phosphorus
- I-Zinc
Konke lokhu kubalulekile ekusebenzeni kahle kwemizimba yethu.
Icebile ngefayibha
Odokotela batusa ukudla amagremu angu-25-38 e-fiber ngosuku. Inkomishi yemifino, njenge-chickpeas, inamagremu angu-7-9 e-fiber.
Ukudla ukudla okucebile nge-fiber kunezinzuzo eziningi emizimbeni yethu. Kubaluleke kakhulu ohlelweni lwethu lokugaya ukudla kanye nempilo yethu iyonke.
| Izinzuzo zokudla i-fiber eningi |
|---|
| Yehlisa amazinga e-cholesterol emzimbeni. |
| Kuvimbela ukuqunjelwa futhi kugcina impilo yesistimu yokugaya ukudla. |
| Kusiza ukulawula amazinga kashukela egazini. |
| Kunciphisa ingozi yomdlavuza wamathumbu amakhulu. |
| Kudala umuzwa wokugcwala esiswini futhi kunciphisa ukudla okungadingekile. |
Yehlisa amazinga e-cholesterol.
Ucwaningo luthole ukuthi ukudla ama-legumes isikhathi esingaphezu kwamasonto amathathu kunganciphisa i-cholesterol iyonke kanye ne-cholesterol "embi" (LDL). Ocwaningweni lweziguli ezinesifo sikashukela sohlobo 2, ukufaka ama-legumes esikhundleni senyama ebomvu izinsuku ezintathu ngesonto kunciphisa i-cholesterol ye-LDL kanye ne-triglycerides.
Kuhle futhi ekucindezelekeni kwegazi
Ukudla la mantongomane anomsoco nakho kungasiza ekwehliseni umfutho wegazi. Izifundo eziningana zikhombisile ukuthi abantu abadle inkomishi yamantongomane nsuku zonke amasonto ayi-10 babe nokwehla okukhulu komfutho wegazi.
Ngakho-ke, ingabe i-falafel iphilile ngempela? Ingabe zikhona izinkinga?
Kulungile, manje sesibheke ukuthi ama-chickpeas alungele kangakanani ukwenza i-falafel. Kodwa yilapho uwadla njenge-falafel lapho kuvela khona ezinye zezinkinga. Indlela enziwa ngayo nezinye izinto ozifaka kuwo kunganciphisa lezi zinzuzo kancane.
1. Ukuthosa okujulile
Lena inkinga enkulu kunazo zonke. I-Falafel ivame ukuthoswa kakhulu. Okwenzekayo ukuthi i-falafel imunca wonke amafutha ethosiwe kuwo. Ngezinye izikhathi amafutha amuncwayo angaba ngu-20% wesisindo sesitsha.
Ukudla njalo ukudla okuthosiwe kunomthelela ezifweni eziningana ezifana nesifo sikashukela sohlobo lwesibili kanye nesifo senhliziyo. Futhi kuyimbangela enkulu yokukhuluphala ngokweqile.
2. Ukusetshenziswa kosawoti (i-Sodium)
I-Falafel ivame ukudliwa nesinkwa se-pita, amasoso ahlukahlukene, kanye nama-pickle. La masoso nama-pickle aphezulu kakhulu kusawoti (i-sodium) . I-American Heart Association itusa ukuthi singadli ngaphezu kwama-milligram angu-2,300 e-sodium ngosuku. Kodwa iningi lethu lidla okungaphezu kwalokho.
3. Ukungezwani komzimba
Ezinye izindlela zokupheka ze-falafel zifaka phakathi i-sesame. I-sesame iyi-allergen kwabanye abantu. Uma une-allergy ku-sesame, kubalulekile ukuhlola izithako ngaphambi kokudla i-falafel.
Indlela yokwenza i-falafel ibe nempilo?
Kodwa ungakhathazeki. Ungenza i-falafel ekhaya ngendlela enempilo kakhulu. Nazi izeluleko ezimbalwa:
- Esikhundleni sokuthosa kakhulu, bhaka i-falafel noma uyithose emoyeni. Ngale ndlela unganciphisa kakhulu ukusetshenziswa kwamafutha.
- Nciphisa inani likasawoti kule resiphi. Ukuze uthuthukise ukunambitheka, engeza izinongo zethu ezengeziwe, njengegalikhi, ijinja, i-coriander, ne-turmeric, esikhundleni sikasawoti.
- Yidle nesinkwa se-pita esenziwe ngofulawa kakolweni ophelele. Ngaleyo ndlela uzothola i-fiber eyengeziwe.
- Uma ukhathazekile ngama-carbohydrate, yidla i-falafel nesaladi enhle esikhundleni sesinkwa se-pita.
- Uma udla esitolo, zama ukungafaki ama-pickle amaningi anosawoti kanye nama-sauce.
Umlayezo Wokuya Nawe Ekhaya
- Isithako esiyinhloko ku-falafel ama-chickpeas, okuwukudla okunomsoco okugcwele amaprotheni, i-fiber, amavithamini kanye namaminerali.
- Izingozi ezimbili ezinkulu zempilo ze-falafel ukuthosa kakhulu kanye nokuqukethwe usawoti omningi kumasosi nama-pickle ahambisana nayo.
- Ungenza i-falafel ibe isidlo esinempilo kakhulu ngokuyibhaka ekhaya noma ngokuyipheka emshinini wokuthosa umoya bese unciphisa usawoti.
- Uma ilungiswe kahle, i-falafel iwumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni angadliwa esikhundleni senyama.
- Uma unezimo zezokwelapha ezifana nomfutho wegazi ophakeme, isifo sikashukela, noma i-cholesterol, kungcono njalo ukukhuluma nodokotela wakho ngaphambi kokwenza izinqumo mayelana nokudla kwakho.
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