Umbuzo: Ngingadla yini i-hummus njengengxenye yokudla okuphansi kwekhalori?
Ngingadla yini i-hummus njengokudla okuphansi kwekhalori?
Impendulo: I-hummus, ethandwa kakhulu phakathi kwempumalanga noma ukusabalala, ngokuvamile iyenziwa ngezimbalwa ezimbalwa ezilula, futhi kunalokho izithako ezinempilo. Ingxenye eyinhloko ye-humus, eyinikeza inqwaba yayo, i-chickpeas ehlanzekile noma ehlanzekile. Amafutha omnqumo amafutha omzimba, i-garlic enolisi, ijusi lemon, usawoti, kanye ne-tahini ngokuvamile zengezwa ukunambitheka futhi zibhebhethele emcimbini wokusabalalisa.
Ihlanganiswe ndawonye, ingabe lokhu kwenza ukudla okuphansi kwekhalori? Akunjalo ngempela, kodwa lokho akusho ukuthi i-hummus akufanele ibe ingxenye yecebo lokudla eliphansi, eliphansi lekhalori. Uma ubheka amaqiniso okunomsoco ku-hummus elungiselelwe ezentengiso, uzothola ukuthi, isipuni ngasinye, i-hummus inikela cishe ngama-khalori angu-25. Lokhu akubonakali njengama-kilojoule amaningi, kodwa iningi lethu lingadla izipuni eziningana uma usebenzisa ukudilika. Ngakho-ke, ungadla kalula ama-calories angu-100 noma ngaphezulu ukuze ujabulele ukukhonzwa kwe-hummus.
I-Health Benefits ye-Hummus
Kodwa-ke, ngokulinganisela, i-hummus ingaba yinto enempilo kakhulu ekudleni kwakho, kanti ezinye izifundo ziye zabonisa ngisho nokuthi labo abadla i-hummus njalo banamathuba okuba badle okunempilo futhi babe namaconsi amancane. I-New England Journal of Medicine iphinde itholakale ocwaningweni olwanyatheliswa ngo-2013 ukuthi ukuhlaselwa kwenhliziyo okungama-30%, ukushaywa kwesifo nokufa kwesifo senhliziyo kungavinjelwa uma abantu belandela ukudla kweMedithera ephezulu emafutheni omnqumo namabhontshisi afana nalawo atholakala ku-hummus.
Akumangalisi ukuthi kunezinzuzo eziningi zezempilo ezivela ezithandweni ku-hummus. Ama-chickpeas aphezulu amaprotheni angakusiza uzizwe ugcwele isikhathi eside. Zibuye zinezinsimbi eziphakeme, futhi i-fiber fiber eyinhle kakhulu empilweni yokugaya ukudla. Amafutha omnqumo aphezulu emafutheni aphilile e-monounsaturated, ekusizeni ugcine inhliziyo yakho iphilile futhi unciphise ingozi yesifo senhliziyo.
Ngakho-ke, esikhathini esizayo, weqa ukugqoka okusemasimini futhi esikhundleni salokho udle i-one of two tablespoons of hummus ngemifino embalwa eluhlaza yokugcoba, futhi unomdla wokudla okunempilo futhi onomsoco (nakuba ubheka okuqukethwe kwe-sodium, njengoba izinhlobo ezithile ezilungiselelwe ezentengiselwano zingaba okuphezulu kakhulu kwi-sodium).
Ukwenza i-Hummus Yakho
Uma ngabe usathanda ukukwenza i-hummus ibe nokudla okuphansi kwekhalori, zama ukwenza ngokwakho . Faka amanye amafutha omnqumo nge-yogurt ephansi-fat fat, futhi uzigcinele amakholori ambalwa. Zama izindlela zokupheka ezihlukahlukene ze-hummus ezifana ne-cucumber hummus noma i- black human hummus ukuze ubone uhlobo oluthandayo kakhulu.
Khumbula, noma kunjalo, lezo zikhukhukazi ziqukethe kuphela amakholori angu-270 indebe yodwa, ngakho-ke akunakwenzeka ukwenza i-hummus ephansi kakhulu kilojoule njengoba i-hummus iyisithako esiyinhloko. Kodwa, ama-chickpeas angumthombo onempilo walawo makhalori. Enye indlela yokuzondla amakholori ambalwa ngenkathi ujabulela i-hummus ukugcoba nge-freshgirls, ama-veggies aluhlaza esikhundleni se-pita isinkwa. Uzogcina ama-calories, futhi ukhulise amavithamini akho namaminerali ngokufaka imishini yokudla imifino ekudleni kwakho.