Maitiro emazuva ano munyika yezvokudya ndeyezvinomera. Pfungwa yemafungiro aya ezvokudya ndeyekusashandisa zvokudya zvemhuka uye zvigadzirwa zvavanopa. Asi kuti uchengetedze mutinhiro wemuviri uye utano, iwe unongoda kushandisa imwe yeproteiniti, naizvozvo kushandiswa kwemajisi kunowedzera kudarika sechinhu chepuroteni. Iyo inonyanya kukosha chibage ndeye chickpeas, uye hummus, iyo inogadzirwa kubva pamuti uyu, inopfuma kwazvo muprotheni inobatsira muviri wemunhu.
Kuumbwa kwe hummus
Izvo zvinofanira kuonekwa kuti hummus isidyo ine mhando yechickpeas, asiwo yezvimwe zvikamu. Chimiro chekutanga chinotarisa zvakanyanya sekuti:
- chickpeas - 300 gramu;
- Sesame - 65 gramu;
- zera - 1/2 teaspoon;
- garlic - 2-3 cloves;
- juice yehafu yemononi;
- mafuta omuorivhi - 2 tablespoons.
Chickpeas dzakanyoroveswa kwemaawa makumi maviri nemasere uye dzinenge dzichiwedzerwa. Mumapanga akapedzwa akawedzera mbeu yakakangwa yeesame, mbeu uye garlic , iyo yose musanganiswa inosanganiswa mu blender kusvika yakashata. Muchidimbu chinogadzirwa, wedzisa juisi nemarori, fungisisa zvakazara uye uchitonhora.
Mukuwedzera kumubhedha unogona kuwedzera yako yaunofarira kushiva - zuva rakaomeswa tomate, fried anyanisi, nezvimwewo. Shandisai ndiro seuyu, kana sejasi rakazvimirira.
Hummus - yakanaka kana yakaipa?
Kunyange zvakadaro, usingashandisi, usatorwa, nokuti ndiro yakanyatsonaka uye inenge magiramu 100 e hummus inenge 330 kcal. Mukuwedzera, pamwe chete nechingwa nemimwe michina, koriori yehuwandu inowedzera dzimwe nguva. Hazvibviri kutaura zvisina kufanira kuti hummus inokuvadza, asi zvinopesana zvose zvikamu zvinoumba ndiro iyo inobatsira zvikuru, kunyanya panguva yekudya uye kuita zvekuita.
Kushandiswa kwechikafu ichi panguva yekudzoka mushure mokunge zvirwere zvichaita kuti kugadziriswa kuve nyore uye nekukurumidza. Inokurudzirwawo kushandisa humus kudyisa vana, nokuti mhuka inokura inoda mapuroteni anonyanya kudya, ayo akazara mu chickpeas.