Pangani mafuta ochepetsetsa omwe amachepetsa mafuta komanso mafuta omwe alibe mafuta. Rip Esselstyn, mlembi wa The Engine 2 Diet , akuti, "Izi ndizofunikira kwambiri pakufalitsa. Mukhoza kupeza kusiyana kwa zakudyazi pafupifupi pafupifupi sitolo iliyonse, koma 95% mwa iwo amapangidwa ndi mafuta a azitona kapena taini (saye phala) , zomwe zimaphatikizira mafuta. Bwino lanu ndikutenga maminiti atatu ndikupanga mtanda Lamlungu lomwe lidzakupangirani sabata. "
Hummus ili ndi mapuloteni ambiri ndipo imapanga zakudya zozizwitsa mwamsanga. Lembani ndi karoti wonyezimira, timitengo ta udzu winawake kapena tabokosi tokoma lokoma. Ndizowonjezera ku sandwich kapena kukulunga, kuwonjezera kukoma ndi kusakaniza pamene mukudya masamba. Ndichitsulo chachikulu chogwiritsira ntchito kuwonjezera zowonjezera zina ndikusintha kukoma. Onani zifukwa zisanu ndi chimodzi zomwe zifukwa zonse zimayenera kukonda hummus .
Chimene Mufuna
- 1 (15 ounce) amatha kupangira nkhuku (kutsukidwa ndi kutsanulidwa.) Mwinanso, mukhoza kuyamba ndi nkhuku zouma, pogwiritsa ntchito 1/3 mapa nyemba zouma kuti mupange ma okosi 15 a nkhuku zophikidwa.)
- 2 cloves adyo (akanadulidwa)
- Supuni 2 mpaka 3 mwatsopano mandimu
- Supuni 1
- Bragg Liquid Aminos kapena low-sodium
- tamari
- Supuni 3 madzi (kapena
- masamba msuzi )
Momwe Mungapangire Izo
- Sakanizani zowonjezera zonse mu phala wandiweyani, pogwiritsa ntchito madzi ochepa ngati pakufunika kuti mukhale oyenera.
- Kutumikira chilled kapena kutentha.
Onaninso:
- Indian Humry-Spiced Hummus Recipe
- Nyemba Yoyera ya Gluten
- Nkhumba Yovuta Sun-Dried Tomato Hummus Recipe
Kusungirako Zisungirako ndi Zisungiramo Moyo wa Hummus Wodzichepetsa Kwambiri
Sungani malo osungirako mankhwala m'firiji. Iyenera kusunga masiku atatu kapena asanu.
Mukhozanso kumangomaliza kusangalala ndi miyezi 6 mpaka 8. Monga momwe zakhazikitsidwa kale, simuyenera kuwona kusintha kwakukulu mumagulu mutatha kuigwedeza. Ingomupatsani bwino kusanganikirana ndi kuwonjezera madzi pang'ono ngati zikuwoneka kuti ndizitali kwambiri pambuyo pokutha.
Kusiyana kwa Vegan Low Fat Hummus
Sungani mafuta anu otsika a vegan hummus mwa kuwonjezera chimodzi kapena zingapo zotsatirazi:
- Supuni 2 zowononga zitsamba
- 1 jalapeño yatsopano (nyemba ndi odulidwa)
- 1 tsabola wofiira wofiira (wokazinga, wothira, ndi odulidwa)
- 1 chikho cha maolivi a Kalamata
Mafuta otsika kwambiri a hummus akulembedwanso ndi chilolezo kuchokera ku Engine Engine 2 Diet ndi Rip Esselstyn
| Malangizo Okhudzana ndi Zakudya (pa kutumikira) | |
|---|---|
| Malori | 202 |
| Mafuta Onse | 3 g |
| Mafuta okhuta | 0 g |
| Mafuta Osatchulidwa | 1 g |
| Cholesterol | 0 mg |
| Sodium | 134 mg |
| Zakudya | 35 g |
| Matenda a Zakudya | 7 g |
| Mapuloteni | 11 g |