I-Hummus yisidlo saseMpumalanga Ephakathi esetshenziswa ngokujwayelekile njengokusabalalisa noma ukudilika. Kuyinto ukudla okuthandwayo phakathi kwezidlo ezihlakaniphile. Kodwa ingabe i-hummus iphilile? Ngokwemvelo kwenziwa nge-tahini namafutha ngakho-ke ngokuvamile kuvame kakhulu ngamafutha. Kodwa ezinye izithako zingakhuphula umsoco we-hummus ukuze uzifake ohlelweni lokudla lokulahlekelwa isisindo noma impilo enhle.
Ama-calories
| Ama-Hummus Nutrition Facts | |
|---|---|
| Ukukhonza Usayizi 1 Ukukhonza (100 g) | |
| Ngokukhonza | Inani Lansuku zonke * |
| Amakholori 25 | |
| Ama-calories avela ku-Fat 13 | |
| Ingqikithi yamafutha 1.4g | 2% |
| I-Satatated Fat 0.2g | 1% |
| I-Polyunsaturated Fat 0.5g | |
| I-Monounsaturated Fat 0.6g | |
| I- 57mg ye-sodium | 2% |
| Potassium 34mg | 1% |
| Ama-carbohydrate 2.1g | 1% |
| I-Fiber Diet 0.9g | 4% |
| Amaprotheni 1.2g | |
| I-Vitamin A 0% · I-Vitamin C 2% | |
| I-calcium 1% · I-Iron 1% | |
> * Ngokusekelwe kokudla okungamakholori angu-2 000 I-hummus yendabuko yenziwa nge-tahini noma i-sesame yokunamathisela. I-Tahini yi-condiment eyenziwa yizimbewu zesameya ezigcobekile kanti nakuba iqukethe amafutha amaningi, inikeza kokubili amafutha e-polyunsaturated ne-monounsaturated okubili kokubili okunempilo. U-Tahini uphinde unikeze inani elincane lokudla-ukuthuthukisa i-fibre namaprotheni. | |
Esinye isithako esibalulekile ku hummus yi-chickpeas. Ama-Chickpeas anempilo. I-cup cup yokukhishwa ngamakhokheni omisiwe (angenawo usawoti noma amafutha engeziwe) inikeza ama-calories angu-295, ama-gram angu-16 amaprotheni, ama-49 amagremu ama-carbohydrate, amagremu angu-14 e-fiber, nama-gramu angu-5 amafutha.
Iziningi zokupheka ze-hummus nazo zibiza amafutha omnqumo, ilamula, i-garlic, namanzi.
Njengoba i-hummus yenziwe izithako ezinomsoco, inikeza umzimba wakho izakhi ezinempilo. Uma udla i-hummus unikeza umzimba wakho i-fibre enempilo, amafutha enempilo, ushukela omncane kakhulu kanye nama-carbohydrate enempilo.
Ngakho-ke i-hummus inehlazo? Ingakwazi. Kuye lapho uthenga khona noma ukuthi uyenza kanjani i-hummus, ingaba phezulu kwi-sodium. Amanye amamaki athengiwe esitolo angcono anama-milligram angu-50 no-80 we-sodium ngayinye yokukhonza. Kodwa abanye banezinto eziningi. Amanye ama-brand ane cishe ama-milligrimu angu-200 we-sodium ngayinye yokukhonza.
Nakhu ukuthi ukudla okunomsoco kunqwabelani phakathi kwemikhiqizo ethandwayo:
- I-isipuni emibili ekhonza iPita Pal Organic Hummus inikeza ama-calories angu-60, ama-gramu angu-3 amafutha, ama-gram angu-7 we-carbohydrate, ama-gramu angu-3 amaprotheni, ama-gramu angu-2 we-fiber nama-milligrimu angu-65 e-sodium
- Ukukhonza kuka Sabra Classic Hummus kunika ama-calories angu-70, amagremu amahlanu amafutha, ama-gramu angu-4 we-carbohydrate, i-gram 1 ye-fibre, ama-gramu angu-2 amaprotheni nama-milligram angu-130 we-sodium
- Amapuni amabili we- Fountaine Sante Traditional Hummus aqukethe ama-calories angu-80, ama-gramu angu-5 amafutha, ama-gramu angu-6 we-carbohydrate, i-1 gram ye-fibre, i-1 gram yamaprotheni nama-milligrimu angu-125 we-sodium
Izinzuzo zezeMpilo
Amanoni e-hummus yinhlanganisela yamafutha we-polyunsaturated namafutha a-monounsaturated. Womabili lawa mafutha anika izinzuzo ezinenhliziyo enempilo . Ungakwazi ukwandisa ukudla kwakho kwamafutha we-polyunsaturated ngokudla amantongomane amaningi (njenge-walnuts noma ama-alimondi) noma inhlanzi (njenge-albacore tuna noma i-salmon).
Uzophinde ukwandise i-fiber yakho yokudla kancane uma udla i-hummus. I-fibre ikusiza ukuba uzizwe ugcwele ngemva kokudla. Leyo nzwa yokukhathazeka noma ukwaneliseka kukusiza ukuba udle kancane usuku lonke ukuze ulahlekelwe isisindo noma ugcine isisindo sakho samanje esiphephile.
Izindlela Ezempilo Zokusebenzisa i-Hummus
Ungasebenzisa i-hummus njengokusakazwa kokugqoka okuthandayo noma isangweji. Yeqa imayo noma ugqoke ukhilimu futhi usakaze umsindo omncane we-hummus esikhundleni sakho.
I-Hummus iphinda ikhiphe kahle. Kodwa kulula futhi ukuba i-hummus calories ifake ngokushesha uma uyidla ngale ndlela. Ngakho-ke kungcono ukulibhangqa nge-fat fat-fat-caloriey food crunchy. I-celery, i-radishes, izaqathe noma i-jicama yizo zonke izinqumo ezinhle.
Isinkwa sePita yisinye ukudla esidumile okudliwa ne-hummus. I-Pita ingaba nenempilo, kodwa ingaba umthombo we- carbohydrate ehlanziwe .
Khetha u-pita wonke wokusanhlamvu ukuze uthole inketho engcono kakhulu.
Enye yezindlela ezihlakaniphile kakhulu zokusebenzisa i-hummus emaqanda abilisiwe . Phuma i-yolk bese uyishintshe nge-spoonful of hummus ngezinye izindlela ezithokozile, eziphundlekile.
Ukupheka okunempilo
I-Hummus kulula kakhulu ukwenza ekhaya. Uma une-blender noma i-processor yokudla umcibisholo uthatha imizuzu nje ukuxuba. Ungenza ngisho nokuphulukisa ngokulawula izithako.
- I-Sesame Oil Hummus Recipe (eyenziwe ngaphandle kwe-tahini)
- I-Super Healthy Hummus Recipe
- I-Hummus yendabuko
Uma ufuna ukunciphisa amafutha ku-hummus, sebenzisa amafutha amancane (noma akukho mafutha nhlobo). Abanye abapheki abaphilile basebenzisa inkukhu yenkukhu esikhundleni salokho.
Futhi uma ufuna ukunciphisa usawoti ku-hummus, khetha izinkukhu ezingekho ku-can (izinhlobo ezimiwe kufanele zinikeze usawoti ongeziwe) futhi ungangezi noma usawoti uma ulungiselela ukudilika kwakho.