Nutrition Highlights (pakushanda)
Maoriro - 264
Fati - 7g
Carbs - 38g
Maprotheni - 15g
Nguva Yese 15 min
Gadzirira 10 min , Cook 5 min
Kushumira 2 (1 kapu imwe neimwe)
Ful Mudammas ndiyo inofanirwa kuiswa muIjipita chikafu chinoshandiswa nemafuta anonyanya kufanana nemafuta, zvinonhuwira, nemiriwo inowanzoshandiswa pakudya. Ful, dzimwe nguva inotsanangurwa 'vanhu vakawanda', ine misiyano yakawanda kubva kune dzakasiyana-siyana dzeArabic, Middle Eastern, uye tsika dzeAfrica.
Iyi kamukira inoshandisa zvipembenene zvinotapira uye inovapa gorozi, kumini, tahini, uye juisi. Fava nyemba dzakaderera mumakirori uye yakanaka yakanaka yemaprotiniti, uye yakazara muhutekiti , manganese, iron, uye fiber fiber . Iyi kamukira inogadzira masikati makuru apo yakashandiswa nechingwa chakanaka chepita uye rutivi rwekomba uye tomato saladhi.
Zvimwe
- 2 clove garlic (mashizha)
- 1, 15-ounce inogona kufanana nenyuchi (usaisa mvura)
- 1/2 teaspoon cumin (pasi)
- 1.5 tablespoons tahini
- 3 tablespoons mumon juice (juice kubva munenge 1 1mon lemon)
- munyu uye pepper kuti tate
- kusvuta paprika, nekuda kwekushumira
Kugadzirira
- Gadzirai manyowa egave uye regai muzorore kwemaminitsi gumi.
- Ita garlic clove muhomwe yepakati pepakati-yakakura kupisa nehava yehava uye mvura yavo, kumini, uye tahini.
- Kurudzira kazhinji kwemaminitsi mashanu kana kusvika kupisa.
- Mash hafu yehairi ine masher mazamu kana kuti mashoma mapepa pamvura inobhabhatidza. Iwe unoda dzimwe nyeredzi dzose, dzimwe dzikaita mashed, uye dzimwe dzakasvibiswa zvakanaka.
- Wedzera juisi yemuori uye munyu uye pepper kuti unye. Furadza firigia inoputira pamusoro pekunge usati washumira.
Zvimwe zvinoshandiswa kuchinjwa nekugadziriswa
Nokuda kwemavara akasiyana-siyana, zvinoputika zvimwe feta chese pamusoro pemhepo inodziya ful. Inowedzera tani yemafuta akanaka uye yakasviba ane zviyero zvishoma zveproteine uye mafuta.
Kubika uye Kushumira Mazano
Gadzira mhirizhonga yeMediterranean kana masikati masikati kwemavhiki kwemhuri yako neshamwari uye ushumire izvi zvakakwana (izvo zvinogona kuve nyore kaviri kana katatu) pamwe nezvimwe zvakashambadza se hummus , labne, baba ganoush, uye tabouleh. Birai mazai ezvo uye mune zvakawanda zvakasvibirira zviyo zvegorosi pita chingwa chekudya. Pedza kudya uchangobva kuve mint leaf tea uye mamwe mazuva akaisvonaka .
Kuti uwane zvipembenene kana zvakasvibiswa fodya, tsvaka doro rekuEastern Eastern munharaunda yako. Iwe uchange uchinge uchinge uchitarisa mapeji akazadzwa nezvimwe zvidimbu zvakadai semiti yakakura, mbeu, uye michero, zvinonhuwira, tese, maharage, sauces, chingwa, uye zvinopararira. Mvura itsva inotonhora inowanikwawo mumwedzi wechando uye wezhizha kubva kumusika wevarimi.
Vanouya mune podhu yakasvibirira, asi iwewo unofanirwa kuvhara ganda rekunze kubva kune umwe neumwe bhinziwo zvakare. Wedzerai mahesheni matsva ezvokudya zvakadai se pasta, huku kana hove, kana kuisa pese uye kupararira pane imwe tsvina.