Ama-calories e-Couscous kanye Nenzuzo Yempilo Yakhe
I-couscous yisidlo sezintandokazi esithandwayo esivamile eNyakatho Afrika naseCidental Eastern cuisine. Yenziwe ngamagranules amancane we-semolina (pasta) futhi ngokuvamile ihambisana nomzimba, imifino noma isobho. I-calories kanye nokudla okunomsoco kuxhomeke endleleni yokulungiselela oyisebenzisayo, kodwa ingaba nokudla okunempilo kokudla kwakho.
Ama-couscous Nutrition Facts
| Ukukhonza Usayizi 1 inkomishi, couscous ephekwe | |
|---|---|
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholomu 174 | |
| Ama-calories avela ku-Fat 0 | |
| Ingqikithi yamafutha 0g | 0% |
| I-Satatated Fat 0g | 0% |
| I-Polyunsaturated Fat 0g | |
| I-Monounsaturated Fat 0g | |
| I-cholesterol 0mg | 0% |
| I-sodium ye- 13mg | 1% |
| Potassium 91mg | 2% |
| Ama-carbohydrate 36g | 28% |
| I-Fiber Diet 2g | 9% |
| Ama-Sugar 0g | |
| Amaprotheni 6g | |
| I-Vitamin A 0% · I-Vitamin C 0% | |
| I-calcium 1% · I-Iron 3% | |
> * Ngokusekelwe kokudla okungamakholori angu-2 000 | |
Umzala omncane ophekwe ngamanzi engenawo usawoti noma ibhotela noma i-oliva engaphezulu kunomthombo ophansi we-fat (free fat-free) we-carbohydrate. Ikhefu elilodwa lokukhonza elilodwa linikeza cishe amagremu angu-36 we-carbohydrate noma cishe ama- carb net 34. Uzothola ukukhuthaza okuncane amaprotheni ngesidlo sehlangothini esiphundu se-nutty kanye namagremu ambalwa we-fiber ukusiza ukukhulisa umqondo wakho wokwaneliseka ngemuva kokudla.
Indlela Yokulungisa Umzala Womshado
Indlela olungisa ngayo umzala wakho wenza umehluko omkhulu. Abantu abaningi babilise ngamanzi nge-bhotela elincane noma ngamafutha omnqumo. Uma kunjalo, amakholori akho omama omncane azokhula kuze kube ngu-236 indebe ngayinye futhi uzothola amagremu angu-8 amafutha namagremu amahlanu amafutha agcwele . Uma ufafaza i-parmesan noma ezinye izinto ezifakwe ku-couscous, lokho kuzokwengeza ama-calories amaningi.
Uma ubilisa umzala omncane emkhunjini wezinkukhu noma uma usebenzisa umkhiqizo omisiwe womzala, amakholori angase angashintshi kakhulu, kodwa izinga le-sodium lingakhuphuka.
I-couscous ephuziwe emanzini inikeza kuphela ama-milligram angu-13 we-sodium, kodwa uma uyipheka enkhukhu yenkukhu enosawoti noma uma ufaka usawoti emanzini, uzokwandisa ukudla kwakho kwe-sodium. I-Brand Near Broccoli ne-Cheese Couscous, isibonelo, inikeza ama-khalori angu-230 namamitha ayi-610 we-sodium ngokukhonza.
I-Parmesan Couscous inikeza ama-calories angu-220 kanye no-510 amagremu we-sodium.
Imibuzo Ejwayelekile Ngomzala Womshado
Uma ungajwayelene nalesi sitsha esihlangothini, ungaba nemibuzo mayelana nomzala.
- Ingabe i-couscous gluten-ayikho?
Cha. U-couscous akuyona ukudla okungenayo i-gluten njengoba abanye bangalindela. Ngokusho kukaJane Anderson, ochwepheshe bokudla okungenayo gluten, kufanele kugwenywe uma unesifo se-celiac noma uzwela lwe-gluten. Uyanezela ukuthi wena diners abanobucayi obucayi kufanele "baqaphele umzala wabo osebenza ezindaweni zokudla ngaphandle uma kudayiswa ngokucacile njenge-gluten-free." - Ingabe i-couscous ukudla konke okusanhlamvu?
Isihlobo esivamile somswakama senziwa nge-semolina esetshenzisiwe futhi akusona umthombo wezinhlamvu ezigcwele noma umthombo obalulekile we-fiber. Kodwa-ke, ungathenga umzala owenziwe ngokusanhlamvu okuphelele okusanhlamvu. Ukukhonza okungabodwa kukaBob's Whole Wheat Couscous kunika amagremu ama-5 e-fiber. - Ingabe ulwazi lokudla okunomsoco kuphakheji lomzala ophekiwe noma owomile?
Ngokuvamile abakhiqizi bokudla bazocacisa uma idatha yokudla okunikeziwe iwukudla okuphekwe noma okumile. Ngokwejwayelekile, ulwazi olwilebula luwu-couscous ophekiwe. Uma kungenjalo, ungavame ukusho ngosayizi wokukhonza. Umkhenyana owodwa ophekiwe uyisitsha esisodwa. Uma ubona usayizi wokukhonza olufakwe indebe eyodwa yesithathu ke idatha ehlinzekwa mhlawumbe yomkhiqizo owomile (okwandisa ekomishini eyodwa ngesikhathi sokulungiselela).
- Ibhokisi le-couscous lihlala isikhathi eside kangakanani?
Uma uthengisa izinhlobo ezihlukahlukene ze-couscous futhi ubeke uphawu, kufanele uhlale usanda kusha izinyanga eziyishumi nambili. Kodwa-ke, uma umkhiqizo uphekwe kufanele ube seqandisini futhi uzohlala uhlanzekile izinsuku ezimbalwa.
Izindlela Ezempilo Zokulungisa Umzala
Uma ufuna ukufaka umzala wakhe endaweni yokudla okunempilo enempilo, uyisebenzise njengesisekelo salinye ukudla okunomsoco. Ezinye izitsha zomdabu zendabuko zitholakala ngama-sauces ane-creamy, aphezulu. Kodwa ungayinquma le sauce bese ugxila ezingxenyeni ezintsha zokudla okuphansi. Zama ukulungiselela inkukhu eyosiwe nomzala noma umzala womuntu oqoshiwe ngepelepele ebomvu, i-Feta, ne-Mint.
Khumbula ukuthi awudingi iresiphi yokwenza umzala. Vele ubilise okusanhlamvu emanzini noma esitokisini njengoba kuqondiswa ilebuli yephakheji. Kuye ngesamba opheka ngaso, kuzothatha amaminithi ambalwa ukuthi uphephe uphinde upheke. Bese uphonsa ama-herb fresh, phezulu ngemifino oyikhonzile oyithandayo noma umane ubeke isipuni eduze nenhlanzi ehlanziweyo noma izinkukhu ezidliwayo ukuze uthole ukudla okunempilo nokwanelisayo.