Hummus ndi chakudya cha ku Middle East chimene chimagwiritsidwa ntchito monga kufalikira kapena kuthira. Ndi chakudya chodziwika pakati pa odyetsa anzeru. Koma kodi hummus ndi thanzi? Zimakhala zopangidwa ndi tahini ndi mafuta choncho nthawi zambiri zimakhala ndi mafuta ambiri. Koma zina zowonjezera zimatha kulimbikitsa zakudya zamtundu wa hummus kotero kuti mukhoza kuziyika mu dongosolo la chakudya kuti mukhale wolemera kapena thanzi labwino.
Malori
| Mfundo za Hummus Nutrition | |
|---|---|
| Kutumikira Kukula 1 Kutumikira (100 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 25 | |
| Ma calories ochokera ku Fat 13 | |
| Total Fat 1.4g | 2% |
| Mafuta okwanira 0.2g | 1% |
| Mafuta a Polyunsaturated 0.5g | |
| Mafuta a Monounsaturated 0.6g | |
| 57mg sodium | 2% |
| Potaziyamu 34mg | 1% |
| Zakudya Zakudya Zamadzimadzi 2.1g | 1% |
| Matenda a Zakudya 0.9g | 4% |
| Mapuloteni 1.2g | |
| Vitamini A 0% · Vitamini C 2% | |
| Calcium 1% · Iron 1% | |
> * Malinga ndi zakudya 2,000 za calories Chikhalidwe cha chikhalidwe chimapangidwa kuchokera ku tahini kapena sesame phala. Tahini ndi mankhwala omwe amachokera ku mbewu za samevu ndipo ngakhale ali ndi mlingo wa mafuta, amapereka mafuta ophatikizidwa ndi mafuta omwe ali ndi thanzi labwino. Tahini amaperekanso chakudya chochepa -kutulutsa mavitamini komanso mapuloteni. | |
Chofunika china mu hummus ndi nkhuku. Nkhuku zili ndi thanzi. Kapepala kamodzi kake kamene kamapangidwa kuchokera ku nyemba zouma (popanda mchere kapena mafuta owonjezeredwa) amapereka makilogalamu 295, 16 magalamu a mapuloteni, 49 magalamu a carbohydrate, 14 magalamu a fiber, ndi magalamu asanu a mafuta.
Mapulogalamu ambiri a hummus amafunanso mafuta, mandimu, adyo, ndi madzi.
Popeza chimbudzi chimapangidwa ndi zakudya zowonjezera, zimapangitsa thupi lanu kukhala ndi thanzi labwino. Mukamadya chimbudzi mumapatsa thupi lanu thanzi labwino, mafuta abwino, shuga kwambiri komanso zakudya zabwino.
Kodi hummus ili ndi vuto? Chitha. Malinga ndi kumene mumagula kapena momwe mumapangira hummus, ikhoza kukhala ndi sodium. Zina mwazinthu zabwino zogulitsa sitolo zili ndi mamiligalamu 50 mpaka 80 a sodium pa kutumikira. Koma ena ali ndi zambiri. Mitundu ina ili ndi mamiligalamu 200 a sodium pa kutumikira.
Apa pali momwe zakudya zowonjezerera zimagwirira ntchito pakati pa anthu otchuka:
- Supuni yawiri yotumikira Pita Pal Organic Hummus imapatsa makilogalamu 60, ma gramu 3 a mafuta, magalamu asanu a ma carbohydrate, 3 magalamu a mapuloteni, 2 magalamu a fiber ndi 65 milligrams a sodium
- Sabra Classic Hummus ikupereka ma calories 70, ma gramu asanu a mafuta, magalamu 4 a ma carbohydrate, 1 magalamu a fiber, 2 magalamu a mapuloteni ndi mamiligalamu 130 a sodium
- Ma supuni awiri a Fountaine Sante Traditional Hummus ali ndi makilogalamu 80, ma gramu asanu a mafuta, ma gramu 6 a mavitamini, ma gramu 1 a fiber, 1 gramu ya mapuloteni ndi 125 milligrams a sodium
Ubwino wa Zaumoyo
Mafuta a hummus ndi mafuta ophatikiza ndi mafuta omwe amapezeka mafuta. Mafuta onsewa amapereka phindu la mtima . Mukhoza kuwonjezera kudya kwa mafuta omwe mumadya mafuta ambiri (monga walnuts kapena amondi) kapena nsomba (monga albacore tuna kapena salimoni).
Mudzawonjezera kachilombo kamene mumadya pang'ono mukamadya. Zizindikiro zimakuthandizani kuti mumve bwino mukatha kudya. Maganizo okhudzidwa kapena okhutira amakuthandizani kuti musamadye pang'ono tsiku lonse kuti muthe kulemera kapena kukhala ndi thanzi labwino.
Njira Zogwiritsira Ntchito Hummus
Mungagwiritse ntchito nthabwala monga kufalikira pamtengo wanu wokonda kapena masangweji. Lembani mayo kapena kuvala kofiira ndi kufalitsa mchere wochepa m'malo mwake.
Hummus imapangidwanso kwambiri. Koma zimakhalanso zosavuta kuti zakudya zowonjezereka ziwonjezeke mwamsanga mukamadya njirayi. Choncho ndibwino kuti muyiphatikize ndi mafuta ochepa, ochepa kwambiri a kalori. Selari, radishes, kaloti kapena jicama ndizo zisankho zabwino.
Mkate wa Pita ndi chakudya china chotchuka chomwe chimadya ndi hummus. Pita ukhoza kukhala wathanzi, koma ukhozanso kukhala gwero la zakudya zowonongeka .
Sankhani pita lonse kuti mukhale ndi thanzi labwino.
Njira imodzi yochenjera kwambiri yogwiritsira ntchito hummus ndi mazira owopsa . Sungani mtundu wa yolk ndikuugwiritsanso ndi supuni yowonjezera yodula.
Zakudya Zabwino
Hummus ndi yosavuta kupanga panyumba. Ngati muli ndi blender kapena purosesa chakudya chophimba chimatenga mphindi zochepa kuti mugwirizane. Mukhoza kuzipangitsa kukhala ndi thanzi labwino pogwiritsa ntchito mankhwalawa.
- Sesame Oil Hummus Recipe (yopangidwa opanda tahini)
- Super Healthy Hummus Recipe
- Traditional Hummus
Ngati mukufuna kuchepetsa mafuta mu hummus, musagwiritsire ntchito mafuta pang'ono (kapena mafuta pang'ono). Ophika ena wathanzi amagwiritsa ntchito chikho chamalokosi m'malo mwake.
Ndipo ngati mukufuna kuchepetsa mchere, sungani nkhuku zomwe sizingatheke (zosiyanasiyana zouma siziyenera kupereka mchere wochuluka) ndipo musawonjezere mchere mukakonzekera.