Nsawawa - kusankha wangwiro anthu kusala kudya ndi vegans. Kalori nsawawa, njira kuphika, maphikidwe

Izi nyemba anthu amalima zaka zoposa 7,000, ndipo ntchito osati monga mchitidwe wa mphamvu, komanso ngati mankhwala. The mwana wankhuku Russian yafalikira yekha zaposachedwapa, koma mu East ndi otchuka kwambiri. M'nkhaniyi, ife chifukwa chake ayenera m'gulu menyu tsiku, kupereka maphikidwe angapo.

A mbiri pang'ono

Monga tanena nkhani ya nandolo monga chakudya anthu anayamba kalekale. Akubwera kuchokera Kummawa pa magome a Rome ndi Greece, nthawi yomweyo anatenga malo a Mphamvu akulemekezedwa la mankhwala. kugwira ntchito yake womangidwa kwa gulu la, kusankha mpando pafupi Venus, kotero iwo anali kunena, kuti mwana wankhuku imachirikizanso thanzi. Komanso wowerengeredwa pamwamba mtola, monga izo zinali chopatsa thanzi ndi zochepa analimbikitsa flatulence.

Pakali pano, ntchito mwakhama m'makhitchini a m'mayiko monga India, Turkey, Mexico, Pakistan. Pang'ono zochepa wotchuka, koma amakondadi nsawawa m'mayiko Mediterranean.

kapangidwe

Chickpea okondedwa ndi anthu, osati kokha kwa kukoma kwake komanso kufunika kwapadera zakudya. Popeza mankhwala chiyambi zomera, nsawawa akhoza kupikisana ndi mipira, monga ali kuika womwewo wa amino zidulo. M'mawu ena, Nute kupeza chipulumutso kusala kudya, vegans ndi anthu amene simungathe mazira mankhwala. Komanso, chickpea caloric kuzindikira wrestlers kwa moyo wathanzi, kuyambira mankhwala lili ulusi (onse sungunuka osati), manganese, selenium, chitsulo, ndi kumene, wambirimbiri mapuloteni.

Pa nkhani ya kugwiritsa ntchito mankhwala chakudya akhoza mozaza kwa nthawi yaitali, timayesetsa mfundo zikuluzikulu:

• Zimathandiza chimbudzi, kufanana kutsitsa mafuta misinkhu mu thupi;
• chifukwa manganese ndi kulimbikitsa hematopoiesis zolimbikitsa kukula;
• likuvutika molybdenum, zomwe ndi mbali ya chickpea mu thupi adamulowetsa n'chongoletsa mchere; kutetezera zoipa;
• amateteza maso kwa mapangidwe mathithi;
• Zimadzetsa kuonongeka kwa shuga yachibadwa.

Kalori-otchulidwa youma - 364 kcal pa magalamu 100, pamene izo 19 magalamu mapuloteni magalamu 6 masamba mafuta ndi 61 ga zimam'patsa.

Kodi kuphika nsawawa?

Vuto okha amene angakhalepo ndi nandolo - ndi kuphika chachikulu. Iye ndi zovuta kwambiri ndi kuphika kwa nthawi yaitali, koma nkhani ndi mfundo za kuphika inu dzipulumutse vuto. Komanso n'zotheka kuphika ndi amaundana ntchito m'tsogolo m'tsogolo.

Choyamba zilowerere nsawawa m'madzi ozizira usiku. Zakumwa akhale 3 zina kuposa nsawawa. Ngati mukufuna kuwaza ndi yophika chickpea puree (mwachitsanzo, kuti hummus Chinsinsi amene timapereka m'munsimu), inu mukhoza kuwonjezera 1 h. Supuni ya koloko popanda zithunzi, chifukwa amathandiza pansi chipolopolo wandiweyani.

Itatha nthawi iyi nsawawa kwambiri kuwonjezera kukula. Kukhetsa madzi akale, mudzaze chimfine latsopano, ndiyeno nandolo pa moto. Lolani chithupsa, kuchotsa chithovu ndi kuchepetsa kutentha kwa otsika, ndiye wiritsani kwa maola 2. Kukhetsa madzi, kudikira mpaka nsawawa utakhazikika, ndi ntchito monga Chinsinsi.

Masamba mphodza ndi nandolo

Ambiri spectacularly nsawawa kumaonekera osakaniza ndi masamba, kotero kuchitira nokha ndi zokoma ndi wathanzi masamba mphodza:

• yophika nsawawa - magalamu 400;
• katungulume tomato - magalamu 400;
• mabilinganya - magalamu 400;
• chitowe - 0,5 tsp ;.
• mabilinganya - magalamu 500;
• Anyezi - 150 gram;
• Adyo - 3 cloves;
• Paprika - 2 tsp ;.
• wakuda tsabola - kulawa;
• mchere - kulawa;
• Masamba mafuta - 2 tbsp. spoons;
• amadyera - kulawa, koma koposa bwino.

kukonzekera

Anyezi ndi adyo woyera ndi kuwaza ndiye mwachangu mu mafuta mpaka golide bulauni.

Tayani mu Frying nsawawa poto, yokazinga anyezi ndi adyo kuyamwitsa oonetsera ake.

Biringanya wosambitsa ndi kuwaza mu cubes cm 2 kuchokera m'mphepete, ndipo onjezerani nandolo.

Mwachangu kwa mphindi 2-3 mpaka golide bulauni.

Kuwaza tomato mu cubes ndi kuwonjezera kwa poto pamodzi ndi mchere ndi zonunkhira. Palinso kutsanulira supuni 3-4 madzi, kusakaniza, kuchepetsa kutentha kwa otsika ndi simmer kwa mphindi 15 ndi chivindikiro anatseka, oyambitsa nthawi.

Finely kuwaza ndi zitsamba ndi adyo, kuwonjezera pa masamba, akuyambitsa kachiwiri ndi kuchotsa mbale ku moto.

Tiyeni tiyime kwa mphindi 5-7, ndiye kutumikira. mbale ndi zakudya kwambiri kuyambira calorie chickpea, kale otsika, ndi lowonjezera ndi kuchuluka kwa masamba amene mbale kulemera zina ndi buku. Mbale anamaliza mphodza amakoka munthu pazipita 250 - 300 kcal.

hummus

Ndipo apa iye ali! Hummus - wotchuka kwambiri mbale anapangidwa kuchokera nsawawa. Izi si kukokomeza. Yunifolomu, kwamafuta, pang'ono nutty kukoma, mu Baibulo tingachipeze powerenga, adatumikira pamodzi ndi mazira yophika, anyezi zosaphika ndi ofunda mikate yoyera. wolemera kwambiri thanzi chakudya, koma si zovuta mimba, kotero ambiri m'malo mazira ndi anyezi monga masamba, ndi wonse tirigu mikate akutenga. Tikakhala hummus zochepa wandiweyani, zikhoza kugwiritsidwa ntchito monga kuviika ndi, akusunsa masamba izo. Chinsinsi zofunikira zotsatirazi:

• nandolo yophika (mungagwiritse ntchito nsawawa zam'chitini) - 300 gram;
• nthangala za zitsamba - magalamu 30;
• mafuta - 5 supuni. + Spoons kulawa kuti kalembera;
• Adyo - 2 cloves yaing'ono;
• mandimu - 3 tbsp. spoons;
• chitowe - uzitsine;
• mchere - kulawa.

Chinthu choyamba pa youma Frying poto akayaka chitowe mpaka kukoma kuwala, ndiye kuthira mu chopukusira khofi ndi akupera. Izi akhoza kuchitidwa mu mtondo.

Chitani chimodzimodzi nthangala za zitsamba.

Pogaya mu blender ndi mafuta, mandimu ndi adyo mpaka yosalala.

Kuwonjezera yemweyo ufa chitowe ndi zitsamba mbewu, kachiwiri pogaya kuti phala yosalala.

Tayani mu nsawawa blender, osaima ndondomeko kusinja.

Kuti zonse kachulukidwe mukhoza kuwonjezera Chickpea msuzi kapena madzi basi.

Salt phala ndi kuyesanso. Ngati n'koyenera, kuwonjezera pang'ono mafuta kapena mandimu. Ikani mbale, kutsanulira mafuta pamwamba kulawa.

Ndicho hummus onse ali wokonzeka, mukhoza kuchitira nokha. Komabe, asungike ku zilakolako zawo. Ngakhale kukoma ndi phindu la chakudya, calorie chickpea, kuchulukitsa ndi kuchuluka kwa mafuta, zimakhudza chithunzi chanu si njira yabwino. Muyeso ayenera zonse.