Uyakhumbula ukudla okulula esasikudla lapho sibuka i-movie nabangani noma embuthanweni omncane? Isikhathi esiningi, ama-chips nama-dips ayafika etafuleni, akunjalo? Cabanga ukuthi kungaba kuhle kangakanani ukuba ne-dip enambitheka kahle futhi enempilo emzimbeni wakho, nokuthi ungayidla ngaphandle kokwesaba. I-Hummus iyimpendulo engcono kakhulu kulokho. Lesi sidlo esinokhilimu nesimnandi esivela eMpumalanga Ephakathi manje sesithandwa kakhulu ezweni lakithi. Ngakho-ke namuhla, ake sixoxe ngokuthi iyini i-hummus, ingabe ilungele impilo yakho, nokuthi ungayifaka kanjani ekudleni kwethu.
Yiziphi izinzuzo ze-hummus?
Kalula nje, i-hummus iyinhlanganisela yokudla okuningana okuhle. Lokho kusho ukuthi izithako ezisetshenziswayo ukuyenza zinomsoco kakhulu, noma ngabe zithathwa zodwa. Ngakho-ke kufanele kube uhlobo luni lokudla uma zonke zihlangana, akunjalo?
I-Hummus iqukethe ikakhulukazi:
- Ubhontshisi: Lesi isithako esiyinhloko ku-hummus. Ubhontshisi uwukudla okucebile ngamaprotheni , ama-carbohydrate anempilo , kanye ne-fiber . Njengezinye izinhlobo zebhontshisi, ubhontshisi uphezulu ohlwini lokudla okunempilo kakhulu emhlabeni.
- I-sesame paste (i-Tahini): Lokhu kwenziwa ngembewu yesesame. I-sesame nayo inenzuzo enkulu.
- Igalikhi: Izinzuzo zegalikhi azinakuphikwa. Ngaphandle kokuba yinto yokunambitheka, inezinzuzo eziningi zezempilo.
- Amafutha omnqumo: Amafutha omnqumo , ingxenye ebalulekile yokudla okudumile emhlabeni wonke kweMedithera , agcwele nama-fatty acid nama -antioxidants akhuthaza impilo .
Uma ubheka lezi zinto, ungabona ukuthi i-hummus akuyona nje isidlo esimnandi, kodwa futhi iyinto egcwele izakhamzimba.
| Isithako | Izinzuzo Eziyinhloko Zempilo |
|---|---|
| Ubhontshisi | Icebile ngamaprotheni, i-fiber, kanye nama-carbohydrate anempilo. |
| I-sesame paste (i-Tahini) | Icebile ngamafutha anempilo, amavithamini namaminerali. |
| Ugaliki | Kuqinisa amasosha omzimba futhi kuhle empilweni yenhliziyo. |
| Amafutha omnqumo | Iqukethe amafutha awusizo (amafutha angenawo amafutha amaningi) anciphisa ingozi yesifo senhliziyo. |
Ukwenza ekhaya kungcono kakhulu!
Kulula ukuthenga i-hummus esitolo. Kodwa uzomangala ukuthi kulula kangakanani ukuyenza ekhaya. Ikongela imali, futhi wazi kahle ukuthi yini eku-hummus yakho. Amanye ama-hummus athengwa esitolo angagcwaliswa ngezinto zokugcina ukudla, ushukela ongadingekile, noma usawoti.
Kulungile, nansi indlela yokukulungisa:
1. Thatha cishe inkomishi yama-chickpeas abilisiwe. (Akunandaba ukuthi ama-chickpeas avela ethini, vele ukhiphe amanzi).
2. Faka cishe inkomishi engu-1/4 ye-sesame paste (i-Tahini) kulokhu.
3. Engeza izingcezu ezingu-1-2 zegalikhi, kuye ngokuthi uyakuthanda yini.
4. Engeza izipuni ezimbili zamafutha omnqumo.
5. Faka ujusi welamula elilodwa (cishe uhhafu).
6. Faka usawoti omncane, bese ufaka konke lokhu ku-blender noma ku-food processor bese uxuba kuze kube yilapho kuba mnandi.
Icebiso elibalulekile: Kuzodingeka ungeze amanzi ukuze wenze le nhlanganisela. Kodwa ungawafaki wonke amanzi ngesikhathi esisodwa. Hlanganisa kancane. Ngaphandle kwalokho, uzogcina unesosi esikhundleni se-dip! Engeza amanzi kancane kancane uze uthole ukuqina okufunayo.
Akukuhle ukudla kakhulu ngoba nje kumnandi, akunjalo? (Ukulawula Ingxenye)
Leli iphuzu elibaluleke kakhulu. Nakuba isipuni ngasinye se-hummus sigcwele ukudla okunomsoco, futhi sinama-calories athile. Ngokwesilinganiso, inkomishi ye-hummus ingaba nama-calories angaba ngu-435.
Ngakho-ke ngeke udle inkomishi yonke ye-hummus ngesikhathi esisodwa, akunjalo? Njenganoma yini enhle, ukudla okuningi kakhulu akukuhle. Yingakho ukulawula ukudla okudliwayo kubaluleke kangaka.Ngokuvamile, kufanele udle cishe izipuni ezimbili noma ezintathu. Lelo nani lizokunikeza izakhamzimba futhi livimbele amakhalori angadingekile ekuqongeleleni emzimbeni wakho.
Udlani i-hummus? - Ake sibe nempilo ethe xaxa!
I-hummus ivame ukudliwa nesinkwa se-pita, akunjalo? Kodwa lesi sinkwa se-pita sivame ukwenziwa ngofulawa wesinkwa esimhlophe. Asinempilo kakhulu.
Zama lezi zinto esikhundleni salokho:
- Yidle nesinkwa se-pita esenziwe ngofulawa kakolweni ophelele noma kakolweni ophelele . Ngaleyo ndlela, uzothola i-fiber namavithamini engeziwe.
- Inketho engcono kakhulu ukudla i-hummus nemifino. Cabanga nje ukuthi kungaba mnandi futhi kunempilo kangakanani ukusika imifino efana nezaqathi, ukhukhamba, nopelepele zibe yizinti bese udla i-hummus nazo. Khona-ke ngeke ube nama-calories angadingekile avela esinkweni, kuma-crackers, nama-chips, futhi uzothola ukudla okunomsoco okwengeziwe emifinweni.
Zama ukwengeza i-hummus esandwich yakho esikhundleni se-margarine ne-mayonnaise!
I-Hummus akuyona nje into yokucwilisa. Iyindlela enhle kakhulu yokucwilisa esandwich. Uma usebenzisa i-margarine, ibhotela, noma i-mayonnaise lapho wenza isandwich, zama ukusakaza i-hummus esikhundleni salokho.
I-Hummus inama-calories angaphansi kwesigamu sesipuni se-mayonnaise, kanye namaprotheni amaningi kanye ne-fiber . Lokho kusho ukuthi igcwele ukunambitheka kanye nobuhle. Iyindlela enhle kakhulu esikhundleni sama-sandwich emabhokisini esidlo sasemini sezingane.
Okokugcina, uma udla i-hummus endaweni yokudlela, kungenzeka ukuthi uqaphele ukuthi ivame ukugcotshwa ngamafutha omnqumo. I-hummus eyenziwe kahle ayidingi amafutha amaningi kangako. Lawo mafutha engeziwe anganezela amakhalori angaphezu kuka-120 ngesipuni ngasinye. Ngakho-ke, uma ukwazi, cela oweta ukuthi ayikhonze ngaphandle kwamafutha.
Umlayezo Wokuya Nawe Ekhaya
- I-Hummus iyisidlo esinomsoco kakhulu esenziwe ngezithako ezinempilo ezifana noshizi, imbewu yesesame, igalikhi, namafutha omnqumo.
- Kulula kakhulu, kushibhile, futhi kunempilo ukukwenza ekhaya kunokukuthenga esitolo.
- Nakuba i-hummus inempilo, inama-calories amaningi, ngakho-ke qaphela ngokulawula ukudla. Izipuni ezimbalwa zanele.
- Uthola izinzuzo eziningi ngokudla nemifino efana nezaqathi namakhukhamba kunangesinkwa esimhlophe noma ama-chips.
- Zama ukusebenzisa i-hummus esikhundleni se-mayonnaise lapho wenza amasangweji. Kuyindlela ehlukile emnandi nenempilo.
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