Maoriro muCouscous uye Health Health Benefits
Couscous inoratidzirwa nechekudya iyo inowanikwa muNorth African uye Middle Eastern cuisine. Inogadzirwa kubva kudiki granules we semolina (pasta) uye kazhinji inofamba nenyama, miriwo, kana nyama. Couscous makorikori uye kudya kunovaka muviri zvinoenderana nenzira yekugadzirira yaunoshandisa, asi inogona kunge iri kuwedzera kune utano hwekudya kwako.
Couscous Nutrition Facts
| Kushumira Kukura 1 cup cup, cooked couscous | |
|---|---|
| Per Serving | % Daily Value * |
| Maoriro 174 | |
| Maoriro kubva kuFat 0 | |
| Total Fat 0g | 0% |
| Saturated Fat 0g | 0% |
| Polyunsaturated Fat 0g | |
| Monounsaturated Fat 0g | |
| Cholesterol 0mg | 0% |
| Sodium 13mg | 1% |
| Potassium 91mg | 2% |
| Carbohydrates 36g | 28% |
| Dietary Fiber 2g | 9% |
| Sugars 0g | |
| Protein 6g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 1% · Iron 3% | |
> * Kubva pane 2 000 kemari yezvokudya | |
Couscous yakazara iyo yakabikwa mumvura isina munyu kana mamwe mafuta kana mafuta ndeye mafuta akaderera (anenge asina mafuta-chine) chitubu chemakrohydrates. Rimwechete-mukombe rinoshumira rinopa anenge magiramu 36 emakinhydrate kana anenge 34 net carbs . Iwe uchawanawo kuwedzera kweprotheni pamwe ne-nutty-flavored side dish uye mashoma magiramu e fiber kubatsira kukura pfungwa yako yekugutsikana mushure mekudya.
Nzira Yokugadzirira Mucheche
Nzira iyo iwe unogadzirira mukoma wako unoita musiyano mukuru. Vanhu vazhinji vanoibikira mumvura nechingwa chemafuta kana maorivhi. Muchiitiko ichocho, zvikamu zvako zvechikoma zvinowedzera kusvika 236 pamukombe uye iwe uchawanawo magiramu emafuta nemazana mashanu emafuta akazara . Kana iwe ukasasa parmesan kana zvimwe zvigunwe kuva couscous, izvo zvichawedzera mamwe makoriki.
Kana iwe wiraira mukoma mukoko kana kana ukashandisa marimi akaiswa mumakanda emucheka, makorii haagoni kuchinja zvakanyanya, asi huwandu hwe sodium hungawedzera.
Mucheka wakabikwa mumvura unopa makirogiramu gumi ega ega, asi paunenge uchibika muhari yakagadzirwa nemuchizi kana kana ukawedzera munyu kumvura, iwe uchawedzera kudya kwako kwe-sodium. The Near East brand Broccoli uye Cheese Couscous, somuenzaniso, inopa makirogiramu 230 uye 610 milligrams ye sodium pakushanda.
Parmesan Couscous inopa 220 makoriki uye 510 gramu ye sodium.
Mibvunzo Inowanzoenderana neCouscous
Kana iwe usingazivi nechokuno nechokudya, iwe unogona kunge uine mibvunzo pamusoro pemukomana.
- Iko kunokonzera gluten-isina?
Nha. Couscous haisi zvokudya zvisina guten sezvinotarisirwa nevamwe. Maererano nejuten-free diet expert Jane Anderson, chikafu chinofanira kudziviswa kana une chirwere cheliacac kana kuti senzwi. Anowedzera kuti iwe unofara uyo ane gluten unofanirwa "ngaachenjere newaini inoshandiswa mune zveresitoreji kunze kwekuti inonyatsotengeswa se gluten-isina." - Iko inokonzera zvokudya zviyo zvose here?
Nguva dzose couscous inogadzirwa kubva kushandiswa semolina uye haisi iyo inobva yezviyo zvakakwana kana kuti chinhu chikuru che fiber. Iwe unogona, zvisinei, kutenga zvigunun'una zvakagadzirwa kubva kuupfu hwezviyo zvakakwana. Kushanda kamwe chete kwaBob's Whole Wheat Couscous kunopa ma gramu mashanu e fiber. - Mune chizivo chekudya pane zvakakonzerwa here zvakagadzirwa kana zvakaoma couscous?
Kazhinji vakugadziri vezvokudya vanotsanangura kana kudya kwekudya kwakapiwa ndeyekudya chakabikwa kana chakaoma. Kazhinji, ruzivo rwehuwandu nderokuti yakagadzirwa nemukoma. Kana zvisingaiti, iwe unogona kazhinji kutaurira nehukuru hwekushandira. Kushanda kamwechete kwekacheka yakabikwa ndiro imwe kapu. Kana ukaona ushumiri hukuru hwakarongerwa sechitatu-mukombe ipapo data inenge yakapiwa ingangodaro yemichero yakaoma (iyo inowedzera kune imwe mukombe panguva yekugadzirira).
- Inguva yakareba sei bhokiti yemunun'una inoramba yakachena?
Kana iwe uchitenga zvakapeteredzwa zvakasiyana-siyana zvemukoma uye unozvichengetedza zvakasimbiswa, zvinofanira kugara zvitsva kwemwedzi gumi nembiri. Zvisinei, kana chigadzirwa chacho chikabikwa chinofanira kunge chiri firiji uye chichagara chichatsva kwemazuva mashoma.
Utano Hwakanaka Hwekugadzirira Couscous
Kana iwe uchida kusanganisira couscous mukudya kwakanaka kwakanyatsonaka, shandisa sechikonzero chezvimwe zvokudya zvinovaka muviri. Dzimwe tsika dzechikafu zvinoshandiswa zvinoshandiswa nemashizha akaoma, akawanda-mafuta. Asi iwe unogona kutema muto uye unofunga nezvezvinhu zvitsva zvekudya kwemafuta. Edza kugadzira nyama yakagadzirwa nekwenyasi kana kuti mukoma nemucheka wakabikwa tsvuku, Feta, uye Mint.
Ramba uchiyeuka kuti haudi kamukira kuti uite mukoma. Kungosungidza zviyo mumvura kana soro sezvinorayirirwa papepa. Zvichienderana nehuwandu hwaunodya, zvinotora maminetsi mashomanana kuti upfuure uye ubike. Zvadaro kanda mumishonga matsva, kumusoro nemidziyo yako yakakangwa yakakangwa kana kungoisa pikari pedyo nechigunwe chehove yakakoshwa kana nyama yehuku kuitira kudya kwakagutsa, kunogutsa.