Ma calories mu Couscous ndi Health Health Benefits
Couscous ndi zakudya zotchuka zomwe zimapezeka ku North African ndi Middle Eastern cuisine. Zimapangidwa kuchokera ku tizilombo tating'onoting'ono ta semolina (pasitala) ndipo nthawi zambiri zimanyamula nyama, ndiwo zamasamba, kapena mphodza. Zakudya zamakono ndi zakudya zabwino zimadalira njira yokonzekera yomwe mumagwiritsira ntchito, koma ikhoza kukhala yowonjezera chakudya chanu.
Zoonadi Zokondweretsa Nkhanza
| Kutumikira Kukula 1 chikho chimodzi, cooked couscous | |
|---|---|
| Kutumikira | % Tsiku Lililonse * |
| Zikhala 174 | |
| Ma calories ochokera ku Fat 0 | |
| Total Fat 0g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 13mg | 1% |
| Potaziyamu 91mg | 2% |
| Zakudya Zamagazi 36g | 28% |
| Matenda a Zakudya 2g | 9% |
| Sugars 0g | |
| Mapuloteni 6g | |
| Vitamini A 0% · Vitamini C 0% | |
| Calcium 1% · Iron 3% | |
> * Malinga ndi zakudya 2,000 za calories | |
Couscous yosalala yomwe yophikidwa m'madzi yopanda mchere kapena mafuta ena kapena mafuta ndi mafuta otsika (pafupifupi mafuta opanda) gwero la chakudya. Chikho chimodzi chotumikira chimapereka pafupifupi 36 gm ya carbohydrate kapena pafupifupi 34 net carbs . Mudzapeza kachilombo ka puloteni yokhala ndi zakudya zowonjezera komanso zakudya zochepa zomwe zimathandiza kuti mutha kudya.
Kodi Mungakonzekere Bwanji Mwamuna Kapena Mkazi Wanu?
Momwe mumakonzekera msuweni wanu amachititsa kusiyana kwakukulu. Anthu ambiri amawathira m'madzi ndi pang'ono mafuta kapena maolivi. Zikatero, makompyuta anu amodzi adzawonjezeka kufika pa 236 pa kapu ndipo mudzapeza ma gramu 8 a mafuta ndi ma gramu asanu a mafuta odzaza . Ngati mwawaza pemesan kapena mankhwala ena mu couscous, izo ziwonjezera ma calories.
Ngati mumaphika msuzi mu nkhuku kapena ngati mumagwiritsa ntchito mankhwala ochepetsetsa, ma calories sangasinthe kwambiri, koma mlingo wa sodium ukhoza kuwonjezeka.
Msuzi wam'madzi ophika m'madzi amapatsa ma milligrams 13 a sodium, koma mukamaphika mu mchere wa mchere kapena mukamawonjezera mchere mumadzi, mudzawonjezera kuyamwa kwanu. Mwachitsanzo, mtundu wa Near East Broccoli ndi Cheese Couscous, umapereka makilogalamu 230 ndi mamiligalamu 610 a sodium pa kutumikira.
Mbalame yotchedwa Parmesan Couscous imapereka makilogalamu 220 ndi 510 magalamu a sodium.
Mafunso Ambiri Okhudza Khalidwe la Msuwani
Ngati simukudziwa bwino mbali iyi, mukhoza kukhala ndi mafunso okhudza msuwani.
- Kodi msuzi wosasuka ndi wopanda pake?
Ayi. Couscous si chakudya cha gluten monga ena angayembekezere. Malinga ndi Jane Anderson, yemwe ali ndi zakudya zopatsa thanzi, ayenera kupeŵa ngati muli ndi matenda a celiac kapena mphamvu ya gluten. Iye akuwonjezera kuti inu odyera omwe ali ndi vuto la gluten ayenera "kuchenjera ndi achibale awo omwe amagwiritsidwa ntchito ku malesitilanti kupatula ngati akugulitsidwa mogulitsidwa ngati opanda gluten." - Kodi couscous ndi chakudya chambewu?
Nthawi zonse msuweni wamwamuna wapangidwa kuchokera ku mankhwala otchedwa semolina ndipo si gwero la mbewu zonse kapena gwero lalikulu la fiber. Komabe, mukhoza kugula msuweni wamtundu wa ufa wokwanira. Bob's Whole Wheat Couscous akugwira ntchito limodzi amapereka magalamu asanu a fiber. - Kodi malingaliro abwino pa phukusi wophika kapena wouma wophika?
Kawirikawiri opanga zakudya adzafotokoza ngati deta yomwe imaperekedwa ndiyo chakudya chophika kapena chouma. Kawirikawiri, chidziwitso chomwe chili pamatchulidwecho ndi cha couscous yophika. Ngati sichoncho, mungathe kunena ndi kukula kwake. Chikho chimodzi chokha chophika chophika ndi chikho chimodzi. Ngati mukuwona kukula kwasakatuli kameneka kamakhala katatu kokha chidziwitso chomwe chimaperekedwa ndiye chodetsedwa (chomwe chimawonjezera ku chikho chimodzi pokonzekera).
- Kodi bokosi la couscous limakhala liti?
Ngati mumagula mitundu yosiyanasiyana ya msuwani ndikusunga chisindikizo, iyenera kukhala mwatsopano kwa miyezi khumi ndi iwiri. Komabe, pokhapokha mankhwalawa ataphika ayenera kukhala firiji ndipo amangokhala atsopano kwa masiku angapo.
Njira Zabwino Zokonzekera Msuwani Wamasiye
Ngati mukufuna kuphatikizapo couscous mu chakudya choyenera bwino, perekani monga maziko a zakudya zina zowonjezera. Zakudya zina zapachibale zimaperekedwa ndi ma sauce obiriwira, okwera kwambiri. Koma mukhoza kudula msuzi ndikuwongolera zakudya zatsopano za mafuta ochepa. Yesetsani kukonza nkhuku yophika ndi wachibale kapena wachibale wofiira wofiira wofiira, Feta, ndi Mint.
Kumbukirani kuti simukusowa chophimba kuti mupange wachibale. Muwongolerani tirigu m'madzi kapena katundu monga momwe akulembera pa pepala la phukusi. Malingana ndi kuchuluka komwe mumaphika, zimatenga mphindi zingapo kuti mupume ndi kuphika. Kenaka pitani zitsamba zatsopano, pamwamba ndi masamba omwe mumawakonda kwambiri kapena kamba kokha pafupi ndi nsomba yolumidwa kapena nkhuku kuti mudye chakudya chokwanira.