Le esinee sisidlo esisuka kuMbindi Mpuma sithandwa kakhulu ngabantu abatya imifuno kunye nemifuno.

Iqukethe i-patties ethosiweyo eyenziwe ngokudibanisa i-chickpeas (okanye iimbotyi), imifuno, iziqholo, i-anyanisi kunye ne-batter.

Le esinee inokuba sisitya esisecaleni, kodwa sihlala sihanjiswa kwipokotho yepita, isonka esisicaba, okanye njengenxalenye ye-assortment ye-appetizers ebizwa ngokuba yi-meze.

Nangona ithandwa kakhulu kwaye igcwele izithako ezisempilweni, abantu abaninzi bayazibuza ukuba ingaba sisidlo esisempilweni ngokwenene na.

Eli nqaku lihlola ukuba i-falafel inempilo kwaye inika iresiphi enomsoco.

Ulwazi lwezondlo kwiFalafel

falafel igcwele iintlobo ngeentlobo zezondlo ezibalulekileyo.

A 3,5 ounce (100 grams) ukukhonza 6 patties ezincinane esinee iqulethe ezi zondlo zilandelayo ():

• I khalori: 333
• Iprotheni: Iigrama ezingama-13,3
• Iicarbohydrates: Iigrama ezingama-31,8
• Amafutha: Iigrama ezingama-17,8
• Ifayibha: Iigrama ezingama-4,9
• I-Vitamin B6: I-94% yexabiso losuku (DV)
• Imanganizi: I-30% ye-DV
• Ubhedu: I-29% ye-DV
• Ifayile: I-26% ye-DV
• Magnesium: I-20% ye-DV
• Isinyithi: I-19% ye-DV
• Iphosphorus: I-15% ye-DV
• I-Zinc: I-14% ye-DV
• Riboflavin: I-13% ye-DV
• Potassium: I-12% ye-DV
• Thiamine: I-12% ye-DV

falafel ikwaqulethe izixa ezincinci zeniacin, ivithamin B5, icalcium nezinye ezininzi.

Oko kwathiwa, i esinee is ngokwemveli eqhotsiweyo kwioli, ukuze i esinee ezithengwa kwiivenkile zokutyela kunokuba ngamafutha amaninzi kunye neekhalori.

ISISHWANKATHELO

I-Falafel iqulethe iindidi zezondlo ezibalulekileyo, kodwa ngokuqhelekileyo iqhotyiswe kwioli, enokuthi iyenze ibe phezulu kumafutha kunye neekhalori.

Ngaba ifalafel isempilweni?

falafel uneempawu ezininzi ezinokunceda impilo yakho ngeendlela ezahlukeneyo.

Ukuqala, yiprotheyini esekwe kwisityalo, izondlo ezibini ezisebenza ngokubambisana ukukunceda uhlale ugcwele ixesha elide imini yonke.

Ifayibha kunye neeprotheyini ziye zaboniswa ukunciphisa ukuveliswa kweehomoni zendlala, ezifana ne-ghrelin, ngelixa ukwandisa ukuveliswa kokuzala.
iihomoni ezifana ne-cholecystokinin, i-glucagon-like peptide-1 kunye ne-peptide YY (,,).

Ukongeza, uphando lubonise ukuba i-chickpea fiber inokunceda ukulawula amanqanaba eswekile yegazi ngokucothisa ukufunxwa kweecarbohydrates. Oku kukhuthaza ukunyuka okuthe gqolo kumanqanaba eswekile yegazi kunokuba kuphakame (,).

Ukongezelela, i-chickpea fiber idibaniswe nempilo engcono yamathumbu, kunye nokunciphisa ingozi yesifo senhliziyo kunye nomhlaza wekoloni (,,,,).

Ngokuxhomekeke kwizithako ezongeziweyo kwi esinee, banokuba ngokwemvelo i-gluten-free kunye ne-milk-free, ibenze ibe yindlela efanelekileyo yokutya okuninzi.

Oko kwathiwa, i esinee inokuba nentsilelo, kuxhomekeke kwindlela elungiswa ngayo.

Ngokuqhelekileyo ifumaneka kwioli, eyandisa kakhulu ikhalori kunye nomxholo wamafutha ().

Uphononongo luhlala lubonisa ukuba abantu abadla ngokutya ukutya okuqhotsiweyo basengozini enkulu yokutyeba, isifo sentliziyo, isifo seswekile kunye nomhlaza (, ).

Ukongezelela, abanye abantu banokuthi bangabikho kwizithako okanye bahanjiswe nge-falafel, njengembewu yeesame.

Nangona kunjalo, ukwenza i-falafel yakho ekhaya kunokunciphisa ezi ngxaki.

ISISHWANKATHELO

IFalafel isisityebi kwiimicronutrients ezininzi kunye nomthombo olungileyo wefiber kunye neprotheni. Ngaloo ndlela, kunokunceda ukunciphisa ukutya kwakho, ukugcina amanqanaba eswekile enempilo, kunye nokunciphisa umngcipheko wesifo esingapheliyo. Nangona kunjalo idla ngokuqhotyiswa kwioli, ekwandisa amafutha kunye nomxholo wekhalori.

Indlela yokwenza i-falafel enempilo

falafel kulula ukuyilungisa ekhaya kunye nezithako ezimbalwa nje.

Ukongeza, yenza eyakho esinee ikuvumela ukuba uzibhake kunokuba uziqhotse, ukunciphisa ioli engaphezulu, amafutha kunye neekhalori.

Ezi zithako zilandelayo kunye nomlinganiselo zisetyenziselwa ukwenza malunga ne-12 iifalafels:

• I-1 15-ounce (425-gram) inkonkxa, ikhutshiwe kwaye ihlanjululwe
• 4 i-clove yegalikhi entsha
• I-1/2 indebe (i-75 grams) i-anyanisi eqoshiwe
• Iipunipoli ezi-2 eziqoshiwe zeparsley entsha
• 1 isipuni (15 ml) ioli yeoli
• Iipuniponi ezi-3 (30 grams) umgubo wenjongo yonke
• 1 ithisipuni yokubhaka powder
• Iitipuni ezi-2 (10 ml) ijusi yelamuni
• 1 ithispoon i-cumin yomhlaba
• 1 ithisipuni ye-coriander yomhlaba
• Ipinki yetyuwa
• i-pinch ye-pepper emnyama

Nantsi isishwankathelo esikhawulezayo sendlela yokwenza ifalafel: 

1. Preheat i-oven yakho ukuya kwi-400 ° F (200 ° C) kwaye uqabe i-baking sheet ngeoli.
2. Hlanganisa i-chickpeas, i-garlic, i-anyanisi, i-parsley, ioli yeoli, umgubo, i-baking powder, ijusi yelamuni, i-cumin, ityuwa kunye nepepper kwiprosesa yokutya. I-Pulse de idibaniswe malunga nomzuzu omnye.
3. Gcoba umxube, uwufake kwiipatties ezincinci kwaye uzibeke kwiphepha lokubhaka.
4. Yipheke esinee imizuzu eyi-10 ukuya kwe-12 kwaye ujike i-patties. Zipheke enye imizuzu eyi-10 ukuya kwe-12, kude kube yigolide kunye ne-crispy.

ISISHWANKATHELO

IFalafel kulula ukuyenza ekhaya kwaye ikuvumela ukuba uzipheke, uzenze zibe sempilweni kakhulu. Landela nje la manyathelo angasentla ukonwabela i-falafel emnandi, entsha.

Okubalulekileyo

Le esinee sisidlo esidumileyo kuMbindi Mpuma esiqhele ukwenziwa ngokudityaniswa kwee-ertyisi zomhlaba, imifuno, itswele kunye nentlama.

Nangona iqulethe izithako ezininzi eziphilileyo, idla ngokuqhotyiswa, okwandisa amanqatha kunye nomxholo wekhalori. Nangona kunjalo, ukupheka iifalafels isombulula le ngxaki kwaye ikuvumela ukuba ukonwabele esi sitya ngaphandle kokuchaphazela isinqe sakho, ukuba oko kukukhathaza.

Ukuba ufuna ukwenza eyakho esinee Ekhaya, zama ukusebenzisa iresiphi engentla.