Kukho abantu abangakuthandiyo ukutya iichickpeas kwisityu okanye kwiisaladi, bayalucaphukela olo hlobo lwembotyi nokuba asiqondi. Kolu hlobo lwabantu bendalo eyahlukileyo kunye nabathandi be-chickpea, siza kukufundisa indlela yokwenza i-chickpea hummus yakho yasekhaya.
I-Hummus sele iqalile ukwaziwa xa sibona inguqulelo yayo elungiselelwe kwiivenkile ezinkulu. Eyona nto ilungileyo kukuba sizenzele ngokwethu ukwazi ukuba kukuphi ukutya esikutyayo kwaye siphephe imichiza esebenza njengezithinteli. I-Hummus ilula kakhulu ukuyenza kwaye kwimizuzu nje emihlanu siyakube siyilungile.
Ixabiso lesondlo
Sinokuziva kamnandi xa sisitya i<em>hummus , njengoko iqulethe iintlobo ngeentlobo zeevithamini neeminerali. Inxalenye ye-100-gram ye-hummus inikeza:
- Amandla: 166 calories
- Amafutha: 9,6 gram
- Iiprotheni: 7,9 gram
- Iikhabhohayidrethi: 14,3 grams
- Ifayibha: 6,0 iigrem
I-Hummus ngumthombo omkhulu weprotheyini esekelwe kwisityalo, inika i-7,9 grams ngokukhonza. Kwakhona kutyebileyo kwi-manganese, ubhedu, i-folate, i-magnesium, i-phosphorus, isinyithi, i-zinc, i-thiamine, i-vitamin B6, i-potassium. Oku kuyenza ibe lukhetho olukhulu kubantu abakwi-vegetarian okanye kwi-vegan diet. Ukutya iiprotheyini ezaneleyo kubalulekile ekukhuleni okugqibeleleyo, ukubuyisela, kunye nokusebenza komzimba.
Ukongeza, i-hummus ibandakanya i-iron, i-folate, i-phosphorus, kunye neevithamini ze-B, zonke zibalulekile kubantu abatya imifuno kunye ne-vegans, njengoko bengenakufumana ngokwaneleyo ekutyeni kwabo.
Iimpembelelo kumzimba
I-Chickpea hummus ibonelela ngeenzuzo ezininzi kunye nemiphumo emihle kwimpilo.
Yehlisa ukudumba
Ukudumba yindlela yomzimba yokuzikhusela kusulelo, kwizifo, okanye ekwenzakaleni. Nangona kunjalo, ngamanye amaxesha ukuvuvukala kunokuqhubeka ixesha elide kunokuba kuyimfuneko. Oku kubizwa ngokuba kukudumba okungapheliyo, yaye kuye kwanxulunyaniswa neengxaki ezininzi ezinzulu zempilo.
I-Hummus igcwele izithako eziphilileyo ezinokukunceda ukulwa nokuvutha okungapheliyo. Ioli yomnquma yenye yazo. Isityebi kwii-antioxidants ezinamandla ezineenzuzo ezichasayo. Ngokukodwa, ioli ye-olive enyulu iqulethe i-oleocanthal ye-antioxidant, ekukholelwa ukuba ineempawu ezichasayo ezifana namayeza aqhelekileyo okulwa nokuvuvukala.
Ngokufanayo, imbewu yeesame, eyenza i-tahini, inokunceda ukunciphisa iimpawu zokukrala emzimbeni, eziphakanyisiweyo kwiimeko ezivuthayo ezifana nesifo samathambo.
Iphucula ukwetyisa
I-Hummus ngumthombo omkhulu wefiber yokutya, enokuphucula impilo yokugaya. Inika i-6 grams yefiber yokutya nge-100 grams, elingana ne-24% yengcebiso yefiber yemihla ngemihla yabasetyhini kunye ne-16% yamadoda. Ngombulelo kumxholo wefayibha ephezulu, i-hummus ingasinceda ukuba sihlale rhoqo xa sindwendwela inkonzo. Oku kungenxa yokuba ifayibha yokutya inceda ukuthambisa kunye nokunyusa isitulo sakho ukuze kube lula ukudlula.
Ukongeza, i-fiber yokutya ikwanceda ukondla ibhaktheriya esempilweni ehlala emathunjini. Iibhaktheriya ze-Gut zinokuguqula enye yefayibha kwi-hummus ibe yi-short-chain fatty acid butyrate. Le asidi enamafutha inceda ukondla iiseli zekholoni kwaye ineenzuzo ezininzi ezinomtsalane.
isalathisi se-glycemic ephantsi
Le recipe ineempawu ezininzi ezinokunceda ukulawula amanqanaba eswekile yegazi. Okokuqala, i-hummus yenziwe ngokuyinhloko kwi-chickpeas, ene-glycemic index ephantsi. Isalathisi se-glycemic sisikali esilinganisa amandla okutya okunyusa iswekile yegazi.
Ukutya okunexabiso eliphezulu le-GI kugaywa ngokukhawuleza kwaye emva koko kufakwe, kubangele i-spike kunye nokuhla kumanqanaba eswekile yegazi. Ngokwahlukileyo, ukutya okunexabiso eliphantsi le-glycemic index kugaywa kancinci kwaye emva koko kufakwe, kubangele ukunyuka okucothayo, okunokulinganisela kunye nokuwa kwinqanaba leswekile yegazi.
Ikwangumthombo omkhulu wefiber enyibilikayo kunye namafutha asempilweni. Iichickert zityebile kwiprotein, istatshi esixhathisayo, kunye ne-antinutrients, nto leyo ethoba ukucolwa kwecarbohydrates. Amafutha nawo anceda ukucotha ukufunxwa kwecarbohydrates emathunjini, nto leyo, ebonelela ngokucotha, ukukhutshwa okucothayo kweswekile egazini.
Inceda ukunciphisa umzimba
Izifundo ezininzi ziye zavavanya indlela i-hummus echaphazela ngayo ukulahleka kwesisindo kunye nokugcinwa. Okubangela umdla kukuba, abantu abatya i-chickpeas okanye i-hummus rhoqo bangama-53% amathuba okuba batyebe kakhulu. Nangona kunjalo, akucaci ngokupheleleyo ukuba ezi ziphumo zibangelwa kwiipropati ezithile ze-chickpeas okanye i-hummus okanye ngenxa yokuba abantu abadla oku kutya bakhokelela impilo enempilo ngokubanzi.
Olunye uphononongo lukwanxibelelanise ukutya okuphezulu kwemifuno efana neertyisi ezinobunzima bomzimba obuphantsi kunye nemvakalelo enkulu yokuhlutha. I-Hummus ineempawu ezininzi ezinokunceda ukukhuthaza ukwehla kobunzima. Ukongeza, ifayibha yokutya ibonakaliswe ukunciphisa amanqanaba endlala yehomoni ghrelin. Ngokunqanda ukutya kwakho, i-fiber inokunceda ukunciphisa i-calorie intake, ekhuthaza ukulahleka kwesisindo.
Indlela yokwenza i-chickpea hummus?
I-Hummus ayinayo kuphela isondlo kwaye imnandi, kodwa ilula ukongeza kwisondlo. Ngokomzekelo, sinokusasaza kwi-pita yethu esiyithandayo okanye kwisonka sesandwich, endaweni yezinye iikhalori eziphezulu ezisasazwa njengemayonesi okanye i-creamy dressings. Yenza idiphu enencasa kwaye idiphe ngokugqibeleleyo ngokutya okukrunchy okufana neseleri, iminqathe, iikomkomere kunye nepepile eswiti. Abantu abaninzi bafumanisa oku kuyanelisa iminqweno yeefries zaseFransi.
Nangona i-hummus ifumaneka ngokubanzi kwiivenkile ezinkulu, kulula kakhulu ukwenza ekhaya. Yonke inkqubo ithatha ngaphantsi kwemizuzu eyi-10 kwaye ifuna kuphela iprosesa yokutya.
Siza kudinga:
- Iichickpeas eziphekwe nguwe okanye ezo sele zifike ngephenyane
- Icephe leTahini
- Isiqingatha setispuni cumin
- Ukutshiza kweoyile ye-oliva eyinyulu
- Ukutshiza kwejusi yelamuni
- Umgubo wegalikhi
- I-paprika encinci emnandi
Ukulungiswa kulula njengokubetha yonke into kude kube yikhilimu elula kunye ne-homogeneous. Sinokuyithatha kwimiqulu yengqolowa epheleleyo okanye ngeentonga zemifuno, njengesiqalo. Ngendlela, inani le-chickpeas eliboniswe kule recipe lingama-200 amagremu, nangona kuya kuxhomekeka kwinani labatyeleli ukuba ufuna ukwandisa okanye ukunciphisa.
Ezinye iintlobo ze-hummus
Awukwazi ukwenza i-hummus kuphela ngee-chickpeas. Kukho okunye ukutya okunokuthi kuhlanganiswe ngokucebileyo kwiiresiphi ukunika enye incasa kunye nombala.
I-avocado hummus
Ukongeza ekubeni ngumthandi wechickpea, ngaba ungumthandi weavokhado? Uya kufa nale recipe!
Kwizithako zangaphambili kuya kufuneka ungeze kuphela i-avocado kwaye ubeke indawo ye-paprika nge-pepper emnyama. Siyakuqinisekisa ukuba imnandi kwaye umbala wayo oluhlaza uya kuyenza icace ngokukhawuleza nje ukuba uyibeke etafileni.
Ithanga hummus
Ucinga ntoni ngombala orenji? Ukuba ufuna ukumangalisa iindwendwe zakho okanye wenze ukutya kwabantwana bakho kube mnandi ngakumbi, lukhetho oluhle lokufaka imibala kwi-hummus kunye neminye imifuno.
Ithanga, kule meko, kufuneka siyipheke kwi-oven ngaphambi kokuyidibanisa kunye nezinye izithako. Gcina ukhumbula ukuba kukutya okunamanzi amaninzi kwaye ukuba siyayiphunga, siya kuba ne-hummus enolwelo kwaye ayinakuhlala ixesha elide.
Yeyona iresiphi efanelekileyo yabantu abatya imifuno kunye nabantu abafuna ukudibanisa imifuno kunye nemifuno ngendlela enganeno. Ngaba ungomnye wabo bakhapha ngeentonga zeminqathe kunye neepepile? Okanye ukhetha ukuyisasaza kwi-whole-wheat rolls for snacks?