I-Hummus ikhona yonke indawo. Ngelixa kudala ikhona, le diphu ye-chickpea kunye ne-tahini sele iqalile ukuqala kutshanje. Ukuba ujonge icandelo lefriji yevenkile yakho yegrosari mva nje, ezinye zinemiboniso epheleleyo yeebrendi ezininzi kunye neenguqulelo ze-hummus. Kukho i-hummus ecacileyo, i-hummus ekhethiweyo, i-avocado hummus, i-hummus yembotyi emnyama kunye ne-yep-dessert hummus. Ngokuqinisekileyo, kubonakala kulungile kuwe, kodwa yintoni ngokwenene ekusasazeni, kwaye ngaba i-hummus isempilweni?
Yintoni i-hummus?
Ukutya okusisiseko kuMbindi Mpuma kwenziwa ngokuyintloko kwii-chickpeas ezixutyiweyo, i-tahini, ioli kunye netyuwa. (I-Tahini yintlama eyenziwe ngembewu yesesame.) 'Iresiphi esisiseko iya kufana nokuba uyityele kwindawo yokutyela, uyenza ekhaya okanye uthenga isitya sayo evenkileni,' sitsho isiXeko saseNew York. i-dietitian uKeri Gans, i-RDN, umbhali we Ukutya okuncinci koTshintsho . Umahluko ophambili phakathi kokuwenza ekhaya nokuyithenga yioli esetyenziswayo. Unokufumana ioli ye-canola okanye i-oyile ye-soya kwiinguqulelo ezithengiweyo zevenkile, kanti mhlawumbi uya kusebenzisa ioli yeoli kwikhaya.
Iresiphi esemfanekisweni: I-Garlic Hummus
Isondlo seHummus
Okokuqala, makhe sijonge izibalo zesondlo se-hummus: i-2-tablespoon ekhonzayo iqulethe malunga Iikhalori ezingama-70, i-2 grams yeprotheni, i-5 grams yamafutha, i-4.5 grams ye-carbohydrates kunye ne-1.5 grams yefiber.
Isigwebo esisekelwe kumanani kunye nezithako? I-Hummus isempilweni —kwaye unokuyifaka njengenxalenye yokutya okunesondlo. Nangona kunjalo, ukuba ukwisidlo esithile, isenokungasebenzi kunye nesicwangciso sokutya.
Ngokomzekelo, i-chickpeas (kunye ne-hummus) ayivumelekanga kwi Ukutya okupheleleyo30 ngokuba bangumdumba. Ngesizathu esifanayo, i-hummus ayivumelekanga kwi- ukutya kwepaleo . I-Hummus iya kuba keto friendly , ukuba uyitya ngezixa ezilinganiselweyo kwaye wabele iicarbohydrates ukuze uvule indawo yayo. (Abantu abaninzi babala i-'net carbs' okanye i-carbs iyonke thabatha iigram zefiber. Kule meko, ukugalelwa kwe-hummus kune-3 net carbs.)
zeziphi izithako ezikwiDr pepper
I-Hummus yiyo ayinagluten (nangona ujonge into oyifaka kuyo; ii-crackers kunye neechips azisoloko zingenayo i-gluten). Ekugqibeleni, i-hummus ngokwesiko inyama ; nangona kunjalo, uGans uthi ubone iinguqulelo ezithengiswa kwiivenkile ezikhethekileyo okanye iimarike zamafama ezenziwe ngeyogathi, apho ayiyi kuba yi-vegan.
Iresiphi esemfanekisweni: Vegan Bistro Isidlo sasemini
Intsomi eneprotein eninzi ye-hummus
Elinye lamanani abalulekileyo okufuneka ubeke ingqalelo kuyo yiprotheyini. 'Ingcamango ephosakeleyo eyaziwayo kukuba i-hummus iqulethe iprotheni eninzi yokuzalisa,' utsho uGans. Kodwa ukukhonza kuphela kuqulethe i-2 grams, engekho kakhulu. (Ukwenzela ireferensi, ii-ounces ezi-3 zesifuba senkukhu ziqulethe malunga ne-30 grams yeprotheyini. Umahluko omkhulu.)
Costco ikonofile yenkukhu ipasta
Ukuba ubala njengomthombo wakho oyintloko weprotheyini kwisaladi okanye isangweji, 'ungalamba ngokukhawuleza kunokuba kamva,' utsho. Nangona inani leprotheyini lingekho phezulu njengoko abantu abaninzi becinga, umxholo we-fat unceda ukwenza i-hummus izalise.
Indlela efanelekileyo yokutya i-hummus ifana ne-condiment, ngoko awuthembeli kuyo ukuhlangabezana neemfuno zakho zeprotheni. Yifake kwi-turkey, itshizi kunye nesandwich yeveggie endaweni ye-mayo ukongeza ibhonasi ye-protein kunye nefayibha.
Xa kuziwa ekubeni ingakanani i-hummus onokuyidla, kuxhomekeke kwinto oyidlayo kunye nokuba yinxalenye yesidlo okanye i-snack. Njengenxalenye yesidlo sakho, yigcine kwi-2 tablespoons, icebisa uGans. Ukuba sisishwamshwam, njengediphu yemifuno ekrwada, phinda uyiphindaphinde amacephe ama-4 (1/4 ikomityi) ukuze ufumane i-4 grams yeprotheyini kunye ne-3 grams yefiber, nto leyo eya kwenza ukuba kutyiwe ukutya okunesondlo.
Ziziphi iingenelo zezempilo ze-hummus?
Abathandi be-Hummus badla ngokutya okunempilo. Abantu abatya i-hummus badla ngokutya i-fiber eninzi, iivithamini A, C kunye ne-E, i-magnesium, i-folate, i-potassium kunye nentsimbi xa kuthelekiswa nabo bangayityiyo, ibonisa uphononongo lophononongo kwijenali. Izondlo .
Ngaphezu koko, udibanise i-hummus kunye nemifuno kwaye unokuzaliswa, okwanelisayo kunye ne-snack enempilo. Phakathi kwe-humus kunye nemifuno ufumana ifayibha, isondlo uninzi lwethu asityi ngokwaneleyo. Ifayibha ikunceda ukuba unciphise umzimba, ikugcine rhoqo kwaye inokunciphisa umngcipheko wezifo ezithile, njengesifo seswekile nesifo sentliziyo.
Ngaba i-hummus inokukunceda unciphise umzimba?
Abantu abatya i-Hummus nabo babene-BMIs esezantsi kunye nezinqe ezincinci kwaye babengama-53 ekhulwini amathuba okuba batyebe kakhulu, ngokutsho kophando olwenziweyo. Ijenali yeSondlo kunye neSayensi yoKutya . I-carbohydrates kwi-chickpeas igaywa ngokukhawuleza, inika amandla ahlala ihleli, kwaye idla i-fiber engaphezulu (njengabathengi be-hummus), ihambelana nokulawulwa kobunzima, abaphandi babonisa.
Isitshayina yokutyela chain usa
Ngaphezu koko, abo badla malunga nokukhonza usuku lwe-pulses (iimbotyi kunye neelentile, ezibandakanya i-chickpeas) balahlekelwa phantse iponti emva kweeveki ezintandathu zokutya xa kuthelekiswa nabangazange bayenze, ingxelo ye-meta-analysis kwizifundo ezingama-21. Ijenali yaseMelika yezondlo zoNyango.
Funda nzulu: Iisnacks ezili-10 eziBalaseleyo zokuLahla kobunzima
Ngaba i-hummus enencasa isempilweni?
Unokuthenga i-hummus kwiintlobo ezahlukeneyo ze-flavour-ukusuka kwi-garlic ukuya kwi-pine nut kunye ne-pepper ebomvu eyosiweyo-ekuvumela ukuba utshintshe izinto ezahlukeneyo. Entsha kwindawo, nangona kunjalo, i-dessert hummus, eyenziwe kwi-chickpeas edityaniswe nezithako ezimnandi ezifana neswekile kunye nekoko. Ngokutsho kweGans, i-fat fat content ingaba phezulu (bahlala basebenzisa ioli ye-coconut) kwaye iqulethe iswekile eyongezelelweyo.
Konke oku kuthetha ukuba i-dessert hummus 'iseyi dessert,' utsho. Ngenxa yokuba yenziwe ngee-chickpeas ayikuniki ilayisenisi yokutya ibhafu yonke ngecephe. Yisebenzise njengediphu yeziqhamo ezitsha endaweni yekrimu etswetyiweyo, utshilo.
Yiyiphi eyona ndlela yokuzonwabisa i-hummus?
'IHummus kukutya okubhetyebhetye kakhulu,' utsho uGans. Intsingiselo: Zininzi iindlela zokuyitya ezidlula iipita chips. Nazi iimbono ezimbalwa:
- Yifake kwitapile ebhakiweyo endaweni yekhilimu emuncu
- Gcoba kwi-toast ngokufafaza i-paprika
- I-sub ye-mayo njenge-sandwich esasazeka
- Gxuma kwi-tomato sauce ukwenzela ukuhambelana kwe-silky ngaphandle kwekhilimu
- Thenga okanye wenze i-dessert hummus njengediphu yamaqunube
- Yigalele emaqandeni
- Yixube kunye neavokhado ukwenzela idiphu ekhrim
- Hlanganisa kwimifuno (ipepile ebomvu egcadiweyo, beet ) ukwenzela ukujija okunencasa
- Inkukhu eyosiweyo ephezulu okanye ibhega
Okukwintsusa
Ewe, i-hummus kukutya okunempilo. Yenziwe ngokutya kokwenyani okufana neertyisi, i-tahini, ioli yomnquma kunye nelamuni kwaye ihambisa izondlo ezibalulekileyo. Yixube kwaye uzame ikonofile, ivokhado okanye imbotyi hummus emnyama. Kwaye khumbula, into oyifakayo kwi-hummus yakho kunye nobungakanani besahlulo.
BUKA: Uyenza njani iHummus ngeendlela ezi-4
- Iiresiphi eziphilileyo zeHummus
- Iiresiphi zeDiphu ezisempilweni
- IziCwangciso zeSidlo sokuLahla ubunzima
