Le Falafel isidlo esinemvelaphi yaseMpumalanga Ephakathi ethandwa kakhulu ngabadla imifino kanye nemifino.

Iqukethe ama-patties athosiwe enziwe ngenhlanganisela yama-chickpeas (noma ubhontshisi), amakhambi, izinongo, u-anyanisi kanye ne-batter.

Le Falafel kungaba isidlo esiseceleni esizimele, kodwa sivamise ukuphakelwa ephaketheni le-pita, isinkwa esiyisicaba, noma njengengxenye ye-assortment yama-appetizers abizwa ngokuthi i-meze.

Nakuba idumile futhi igcwele izithako ezinempilo, abantu abaningi bayazibuza ukuthi ingabe iyisidlo esinempilo ngempela.

Lesi sihloko sihlola ukuthi i-falafel inempilo yini futhi inikeza iresiphi enomsoco.

Ulwazi Lokudla Okunomsoco ku-Falafel

falafel igcwele imisoco ehlukahlukene ebalulekile.

I-ounce engu-3,5 (amagremu angu-100) enikezwa ama-patties angu-6 amancane Falafel iqukethe imisoco elandelayo ():

• Ama-calories: 333
• Iphrotheni: 13,3 amagremu
• Ama-carbohydrate: 31,8 amagremu
• Amafutha: 17,8 amagremu
• Imicu: 4,9 amagremu
• I-Vitamin B6: 94% Wevelu Yansuku zonke (DV)
• I-Manganese: 30% we-DV
• Ithusi: 29% we-DV
• Ifolda: 26% we-DV
• I-Magnesium: 20% we-DV
• Insimbi: 19% we-DV
• I-Phosphorus: 15% we-DV
• Zinc: 14% we-DV
• I-Riboflavin: 13% we-DV
• I-Potassium: 12% we-DV
• I-Thiamine: 12% we-DV

falafel futhi iqukethe amanani amancane e-niacin, uvithamini B5, i-calcium nezinye eziningi.

Lokho kusho, the Falafel is ngokwesiko ethosiwe emafutheni, ukuze Falafel okuthengwa ezindaweni zokudlela kungaba namafutha amaningi nama-calories.

SOMMAIRE

I-Falafel iqukethe izakhi ezihlukahlukene ezibalulekile, kodwa ngokuvamile ithosiwe ngamafutha, angayenza ibe namafutha amaningi nama-calories.

Ingabe i-falafel inempilo?

falafel inezimfanelo eziningana ezingazuzisa impilo yakho ngezindlela ezahlukene.

Okokuqala, iphrotheni esekelwe ezitshalweni, imisoco emibili esebenza ngokubambisana ukukusiza ukuthi uhlale ugcwele isikhathi eside usuku lonke.

I-fiber namaprotheni kukhonjisiwe ukunciphisa ukukhiqizwa kwamahomoni endlala, njenge-ghrelin, ngenkathi kukhulisa ukukhiqizwa kokugcwala.
amahomoni afana ne-cholecystokinin, i-glucagon-like peptide-1 ne-peptide YY (, , ).

Ukwengeza, ucwaningo luye lwabonisa ukuthi i-chickpea fiber ingasiza ekulawuleni amazinga kashukela egazini ngokunciphisa ukumuncwa kwama-carbohydrate. Lokhu kukhuthaza ukukhuphuka okuqhubekayo kwamazinga kashukela egazini kunokuba kube neziqongo (, ).

Ukwengeza, i-chickpea fiber iye yaxhunyaniswa nempilo engcono yamathumbu, kanye nezingozi ezincishisiwe zesifo senhliziyo nomdlavuza wekoloni (,,,,).

Kuye ngezithako ezengezwe ku- Falafel, zingaba ne-gluten ngokwemvelo futhi zingabi nobisi, okuzenza zibe inketho enhle yokudla okuningi.

Lokho kusho, the Falafel ingaba nezihibe, kuye ngokuthi ilungiswa kanjani.

Ngokuvamile kutholakala emafutheni, okwandisa kakhulu ikhalori kanye nokuqukethwe kwamafutha ().

Ucwaningo lubonisa ngokungaguquki ukuthi abantu abavame ukudla ukudla okuthosiwe basengozini enkulu yokukhuluphala ngokweqile, isifo senhliziyo, isifo sikashukela kanye nomdlavuza (, ).

Ukwengeza, abanye abantu bangase bangezwani nezithako noma banikezwe i-falafel, njengembewu yesesame.

Kodwa-ke, ukwenza i-falafel yakho ekhaya kunganciphisa lezi zinkinga.

SOMMAIRE

I-Falafel inothile kuma-micronutrients amaningi kanye nomthombo omuhle we-fiber namaprotheni. Ngakho-ke, kungasiza ekunciphiseni isifiso sakho sokudla, ukugcina amazinga kashukela egazi enempilo, futhi kunciphise ingozi yesifo esingelapheki. Nokho ngokuvamile ithosiwe ngamafutha, okwandisa amafutha ayo kanye nekhalori.

Indlela yokwenza i-falafel enempilo

falafel kulula ukuyilungisa ekhaya ngezithako ezimbalwa nje.

Futhi, zenzele eyakho Falafel ikuvumela ukuthi uwabhake kunokuba uwathose, wehlise amafutha amaningi, amafutha nama-calories.

Izithako ezilandelayo kanye nezilinganiso zisetshenziselwa ukwenza cishe i-12 ama-falafels:

• I-1 15-ounce (425-gram) ikani, ikhishiwe futhi yahlanzwa
• 4 ama-clove yegalikhi entsha
• 1/2 indebe (75 amagremu) u-anyanisi oqoshiwe
• 2 wezipuni oqoshiwe parsley fresh
• 1 isipuni (15 ml) amafutha omnqumo
• 3 wezipuni (30 amagremu) ufulawa-inhloso yonke
• 1 ithisipuni baking powder
• 2 amathisipuni (10 ml) ijusi kalamula
• 1 ithisipuni ye-cumin yomhlabathi
• 1 ithisipuni i-coriander yomhlabathi
• ingcosana kasawoti
• ingcosana ye-pepper emnyama

Nansi ukubuka konke okusheshayo kokuthi ungayenza kanjani i-falafel: 

1. Shisisa ihhavini lakho libe ngu-400°F (200°C) bese ugcoba ishidi lokubhaka ngamafutha.
2. Hlanganisa ama-chickpeas, u-garlic, u-anyanisi, i-parsley, amafutha omnqumo, ufulawa, i-baking powder, ijusi kalamula, i-cumin, usawoti kanye nopelepele ku-processor yokudla. Shaya kuze kuhlanganiswe cishe iminithi elingu-1.
3. Gcoba ingxube, uyenze ibe ama-patties amancane bese uwabeka ebhodini lokubhaka.
4. Yipheke Falafel imizuzu eyi-10 kuye kweyi-12 bese uvula ama-patties. Bapheke eminye imizuzu eyi-10 kuya kweyi-12, kuze kube yigolide futhi kukhrispy.

SOMMAIRE

I-Falafel kulula ukuyenza ekhaya futhi ikuvumela ukuthi uyipheke, ibenze ibe nempilo kakhulu. Vele ulandele izinyathelo ezingenhla ukuze ujabulele i-falafel emnandi, entsha.

Iningi

Le Falafel iyisidlo esidumile saseMpumalanga Ephakathi ngokuvamile esenziwe ngenhlanganisela yama-chickpeas, amakhambi, u-anyanisi nokunamathisela.

Nakuba iqukethe izithako eziningi ezinempilo, ngokuvamile iyathosiwe, okwandisa amafutha ayo kanye nekhalori. Nokho, ukupheka ama-falafels ixazulula le nkinga futhi ikuvumela ukuthi ujabulele lesi sidlo ngaphandle kokuthinta ukhalo lwakho, uma lokho kukukhathaza.

Uma ufuna ukwenza owakho Falafel Ekhaya, zama ukusebenzisa iresiphi engenhla.