Funso: Kodi ndikhoza kudya zakudya zokhala ndi zakudya zochepa?
Kodi ndingadye chakudya chokoma ngati chakudya chochepa?
Yankho: Pakatikatikatikatikatikatikatikati kummawa kumamera kapena kufalikira, hummus, kawirikawiri imapangidwa kuchokera ku zosavuta zochepa chabe, ndipo m'malo mwake zimakhala zowonongeka. Chigawo chachikulu cha humus, chomwe chimapereka chochuluka chake, chimakhala chosungunuka bwino. Mafuta abwino a maolivi, adyowa, mandimu, mchere, ndi tahini nthawi zambiri amamveketsa ndipo amavomereza kuti azisungunuka bwino.
Kusakanikirana palimodzi, kodi izi zimapangitsa chakudya chochepa cha kalori? Osati kwenikweni, koma izo sizikutanthauza kuti hummus sayenera kukhala gawo la dongosolo labwino la zakudya zamakono. Ngati mutayang'ana zokhudzana ndi zakudya pa malonda okonzedwa bwino, mudzapeza kuti, puniketi, hummus imathandiza pafupifupi makilogalamu 25. Izi sizikuwoneka ngati ma makilogalamu ambiri, koma ambiri a ife tingadye supuni zingapo ngati tigwiritsa ntchito. Choncho, mungadye mosavuta makilogalamu 100 kapena ambiri kuti muzisangalala ndi kutumikiridwa.
Health Benefits of Hummus
Mwachidziwitso, hummus akhoza kukhala wathanzi kwambiri pa zakudya zanu, ndipo kafukufuku wina wasonyeza kuti iwo amene amadya hummus nthawi zambiri amakhala odya bwino komanso amakhala ndi zingwe zazing'ono. New England Journal of Medicine inapezanso mu kafukufuku wofalitsidwa mu 2013 kuti 30% ya matenda a mtima, zilonda, ndi imfa zochokera ku matenda a mtima zikhoza kutetezedwa ngati anthu amatsatira zakudya za Mediterranean ndi mafuta omwe amapezeka mu hummus.
N'zosadabwitsa kuti pali madalitso ambiri azaumoyo omwe amachokera ku zowonjezera zowonjezera. Nkhuku ndizopuloteni zomwe zingakuthandizeni kuti mukhale ndi nthawi yaitali. Amakhalanso ndi chitsulo chokwanira, komanso zakudya zamagetsi zomwe zimakhala zabwino kwambiri pa thanzi labwino. Mafuta a azitona ali ndi mafuta abwino omwe amathandiza kuti mtima wanu ukhale wathanzi komanso kuchepetsa matenda a mtima.
Choncho, nthawi yotsatira, tambani kukwera kavalidwe ka mundawu m'malo mwake mudyepo supuni imodzi ya masamba a hummus ndi masamba obiriwira ophika, ndipo mumakhala ndi zakudya zopatsa thanzi (ngakhale muziyang'ana ma sodium, monga mitundu yowonjezera malonda ingakhale kwambiri pamwamba mu sodium).
Kupanga Hummus Wanu
Ngati mungakonde kupanga chakudya cha calorie pansi, yesetsani kupanga nokha . Bwezerani mafuta ena a maolivi omwe muli otsika mafuta yogurt, ndipo pulumutseni makilogalamu pang'ono. Yesani mapuloteni osiyanasiyana monga cucumber hummus kapena nyemba nyemba hummus kuti muone mtundu umene mumakonda kwambiri.
Koma kumbukirani kuti nkhuku zokhazo zili ndi makilogalamu 270 pa chikho chokha, kotero sizingatheke kupanga hummus kwenikweni m'makilogalamu monga hummus ndi chinthu chachikulu. Koma, nkhukuzi ndizo zamoyo zogwiritsira ntchito ma calories. Njira inanso yodzipulumutsira makilogalamu pang'ono pamene mukusangalala ndikumangirira ndi mwatsopano, yaiwisi m'malo mwa pita mkate. Mudzapulumutsa zakudya zowonjezera mavitamini, ndikuwonjezera mavitamini ndi mavitamini anu powonjezera mavitamini ndi zakudya zanu.