Hummus ishoko rekuMiddle East iro rinowanzoshandiswa sekupararira kana kuvhara. Izvokudya zvinozivikanwa pakati pevanodya vadzidzisi. Asi hummus ane utano hwakanaka here? Iko tsika yakagadzirwa ne tahini uye mafuta saka inowanzokwirira mumafuta. Asi zvimwe zvinokonzera zvinogona kukurudzira kunakisa kudya kuitira kuti iwe unogona kuisanganisira muurongwa hwekudya uremu hwekuora kana hutano hwakanaka.
Calories
| Hummus Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 Kushumira (100 g) | |
| Per Serving | % Daily Value * |
| Maoriro 25 | |
| Maoriki anobva kuFat 13 | |
| Total Fat 1.4g | 2% |
| Saturated Fat 0.2g | 1% |
| Polyunsaturated Fat 0.5g | |
| Monounsaturated Fat 0.6g | |
| Sodium 57mg | 2% |
| Potassium 34mg | 1% |
| Carbohydrate 2.1g | 1% |
| Dietary Fiber 0.9g | 4% |
| Protein 1.2g | |
| Vitamini A 0% · Vitamin C 2% | |
| Calcium 1% · Iron 1% | |
> * Kubva pane 2 000 kemari yezvokudya Chimiro chetsika chinowanikwa kubva kuTaini kana kuSesame paste. Tahini iyo inogadziriswa yakaitwa kubva kune mbeu yakasvibiswa nesame uye kunyange iine mazamu emafuta, inopa zvose zvinyorwa zvinyorwa zvemafuta uye zvinyorwa zvemafuta zviri zviviri zvine utano. Tahini anopawo zvokudya zvishomanana-kuwedzera fiber uye mapuroteni. | |
Chimwe chinokonzera kukosha mu hummus chickpeas. Chickpeas inonwisa. Rimwe kapu inoshandiswa yechickpeas yakagadzirwa kubva kubhandi dzakaomeswa (isina munyu kana mafuta akawedzerwa) inopa 295 makorikiti, 16 gramu eprotheni, 49 gm carbohydrate, 14 gm fiber, uye 5 gramu emafuta.
Kazhinji hummus recipes zvakare inodana mafuta omuorivhi, mandimu, garlic, nemvura.
Sezvo hummus yakagadzirwa nemakemikari ane utano, inopa muviri wako zvine utano hwakanaka. Kana iwe uchidya hummus iwe uri kupa muviri wako utano hwakanaka, mafuta anopa utano, shuga shoma uye ma carbohydrate ane utano.
Saka hummus inoratidzika here? Inogona. Zvichienderana nekutenga kupi kana kuti iwe unoita sei hummus, inogona kuva yakakwirira mu sodium. Zvimwe zvezvitoro zviri nani-zvakatengwa zvigadzirwa zvine magirigiramu makumi mashanu nemakumi matanhatu emasikironi ega ega kushumira. Asi vamwe vane zvakawanda. Mamwe mabheti ane anenge mamiriyoni mazana maviri emasitadhi ega ega anoshumira.
Hezvino manzwiro ekudya zvinokonzera hutano anowedzera pakati pezvikwata zvakakurumbira:
- Rimwe punikiya rinoshumira raPita Pal Organic Hummus rinopa 60 makorikiti, 3 gramu emafuta, magiramu manomwe emakinhydrate, 3 gramu eprotheni, 2 gramu ye fiber uye 65 milligrams ye sodium
- Basa re Sabra Classic Hummus rinopa 70 makorikiti, 5 gramu emafuta, 4 gramu e-carbohydrate, 1 gramu ye fiber, 2 gramu eprotini uye 130 milligrams ye sodium
- Mafuraji maviri eFountaine Sante Traditional Hummus ane ma-calorie makumi mashanu, ma gramu mashanu emafuta, 6 gramu e-carbohydrate, 1 gramu ye fiber, 1 gramu yemapurotini nema 125 milligrams e-sodium
Health Benefits
Mafuta ari mu hummus inobatanidza mafuta e-polyunsaturated uye mafuta ane mafuta. Zvose izvi mafuta zvinopa moyo-utano hunobatsira . Iwe unogona kuwedzera kudya kwako kwemafuta e-polyunsaturated nekudya mamwe marimu (semaknutswa kana maarmond) kana hove (kufanana ne-albacore tuna kana salmon).
Iwe unowedzerawo fiber yako intake zvishoma kana iwe uchidya hummus. Fiber inobatsira kuti unzwe wakakwana mushure mekudya. Manzwiro akadaro ekugutsikana kana kugutsikana kunokubatsira kuti udye zvishomanana zuva rose kuitira kuti uwane uremu kana kuti uchengetedze huno hutano hwakanaka.
Nzira Dzakanaka Dzakashandisa Hummus
Iwe unogona kushandisa hummus sezvinopararira pane waunoda kupfeka kana sandwich. Dzoka mayo kana kupfeka kwakanaka uye kupararira imwe tsvina ye hummus pane.
Hummus inoitawo chidimbu chikuru. Asi zvakare zvakare nyore kuti hummus makorikiti awedzere nekukurumidza kana iwe uchidya nenzira iyi. Saka zvakanakisisa kuti uzvibatanidza nemafuta aine mafuta, pasi-calori yakaoma. Celery, radishes, karoti kana jicama zvose zvinosarudzwa zvakanaka.
Pita chingwa chimwe chikafu chinozivikanwa chokudya ne hummus. Pita inogona kuva noutano hwakanaka, asi inogonawo kuva gadziriro yemakrohydrates akacheneswa .
Sarudza chibage chepa pita kuti uwane imwe nzira yakakosha.
Imwe yenzira dzakanakisisa dzokushandisa hummus iri mazai akaoma . Scoop kunze kwe yolk uye wobva watsiva iyo ne spoonful of hummus nokuda kwezvakanaka, zvakasvibiswa-mazai ega.
Healthy Recipes
Hummus iri nyore chaizvo kuita kumba. Kana iwe uine blender kana chirongwa chezvokudya zvinenge zvichitora zvinotora maminitsi mashoma kuti ugovhengana. Iwe unogona kuita kuti uwane hutano kuburikidza nekudzora zvinoshandiswa.
- Sesame Oil Hummus Recipe (yakaitwa pasina tahini)
- Super Healthy Hummus Recipe
- Traditional Hummus
Kana iwe uchida kuderedza mafuta mu hummus, shandisa mafuta mashoma (kana kwete mafuta zvachose). Vamwe vabiki vane utano vanoshandisa chikwama chekudya pane nzvimbo.
Uye kana iwe uchida kuderedza munyu mu hummus, sarudza chickpeas iyo isiri mune chekugona (zvakasiyana-siyana zvakaomeswa hazvifaniri kupa munyu wakawedzerwa) uye usawedzera chero munyu paunogadzirira kuvhara kwako.