Hummus ke lijo tsa Bochabela bo Hare tse atisang ho sebelisoa e le ho jala kapa ho pata. Ke lijo tse ratoang har'a batho ba nang le tsebo e bohlale. Empa hummus e phela hantle? Ho tloaelehile hore e entsoe ka tahini le oli kahoo e atisa ho ba mafura haholo. Empa lisebelisoa tse ling li ka ntlafatsa phepo e nepahetseng ea mocheso e le hore u ka e kenyeletsa moralong oa lijo bakeng sa tahlehelo ea boima ba 'mele kapa bophelo bo botle ba' mele.
Li-calories
| Linnete tsa Hummus Nutrition | |
|---|---|
| Ho Sebeletsa Molaetsa oa 1 Ho sebeletsa (100 g) | |
| Ka ho Sebeletsa | % Ea letsatsi le letsatsi * |
| Likorolo 25 | |
| Lik'halori tse tsoang Fat 13 | |
| Total Fat 1.4g | 2% |
| Ho khotsofatsoa Fat 0.2g | 1% |
| Polyunsaturated Fat 0.5g | |
| Monatsaturated Fat 0.6g | |
| 57mg ea sodium | 2% |
| Potasiamo 34mg | 1% |
| Li-carbohydrates 2.1g | 1% |
| Dietary Fiber 0.9g | 4% |
| Protein 1.2g | |
| Vithamine A 0% · Vithamine C 2% | |
| Calcium 1% · Iron 1% | |
> * Ho latela dijo tse 2 000 tsa khalori Tlhahiso ea setso e tloaelehileng e entsoe ka tahini kapa sesame phala. Tahini ke motsoako o entsoeng ka peo ea seseame e hlabositsoeng mme le hoja e e-na le tekanyo ea mafura, e fana ka mafura a polyunsaturated le monounsaturated a nang le phepo hantle. Tahini e boetse e fana ka lijo tse fokolang haholo -tse matlafatsang le liprotheine. | |
Motsoako o mong oa bohlokoa ho hummus ke chickpeas. Li-chickpe li na le phepo e nepahetseng. Kofi e entsoeng ka likotlolo tse entsoeng ka linaoa tse omisitsoeng (tse se nang letsoai kapa mafura a mangata) li fana ka lik'hilojule tse 295, ligrama tse 16 tsa protheine, 49 dikgerama ea lik'habohaedreite, ligrama tse 14 tsa fiber, le ligrama tse 5 tsa mafura.
Liholo tse ngata tsa hummus li boetse li hloka oli ea mohloaare, lemon, garlic le metsi.
Kaha hummus e entsoe ka lisebelisoa tse matlafatsang, e fana ka 'mele oa hau o nang le phepo e nepahetseng. Ha u ja hummus u fa 'mele oa hao fiber e phetseng hantle, oli e phetseng hantle, tsoekere e ngata haholo le lik'habohaedreite tse phetseng hantle.
Na hummus e na le bothata bo fokolang? E ka khona. Ho itšetlehile ka hore na u reka hokae kapa hore na u etsa hummus joang, e ka ba e phahameng ka sodium. Tse ling tsa lisebelisoa tse rekotiloeng tse rekisoang li na le li-milligram tse 50 ho isa ho tse 80 tsa sodium ka nako eohle. Empa ba bang ba na le tse ling. Lihlahisoa tse ling li na le limiligrama tse ka bang 200 tsa sodium.
Mona ke kamoo phepo e nepahetseng ea hummus e kenellang pakeng tsa mefuta e tsebahalang:
- Pase Pal Organic Hummus e fanang ka likhalori tse 60, ligrama tse 3 tsa mafura, ligrama tse 7 tsa lik'habohaedreite, 3 dikgerama tsa protheine, 2 grams ea fiber le ligrama tse 65 tsa sodium
- Mosebetsi oa Sabra Classic Hummus o fana ka lik'hilojule tse 70, ligrama tse 5 tsa mafura, ligrama tse 4 tsa lik'habohaedreite, 1 grama ea fiber, 2 grams ea protheine le ligrama tse 130 tsa sodium
- Li-tablespoons tse peli tsa Fountaine Sante Traditional Hummus li na le lik'hilojule tse 80, ligrama tse 5 tsa mafura, ligrama tse 6 tsa lik'habohaedreite, 1 gram ea fiber, 1 gram ea protheine le ligrama tse 125 tsa sodium
Melemo ea Bophelo
Mafura a hummus ke motsoako oa mafura a polyunsaturated le mafura a monounsaturated. Mafura ana ka bobeli a fana ka melemo e nang le pelo . O ka eketsa tlhahiso ea hau ea lihlahisoa tsa polyunsaturated ka ho ja linate tse ling tse kang li-walnuts kapa lialmonde kapa litlhapi (joaloka albacore tuna kapa salmon).
Hape o tla eketsa tlhahiso ea hau ea fiber hanyenyane ha u ja hummus. Li-fibre li u thusa hore u ikutloe u phetse hantle ka mor'a hore u je. Boikutlo boo ba ho ba le botsitso kapa khotsofalo bo u thusa hore u je lijo tse fokolang ho pholletsa le letsatsi e le hore u ka theola boima ba 'mele kapa u boloke boima ba hao ba hona joale.
Mokhoa o Molemo oa ho Sebelisa Hummus
U ka sebelisa hummus ha u ntse u jala papaling ea hau eo ue ratang haholo kapa sandwich. Tloha monoana kapa o apara hantle mme o jale setsi se tšesaane sa hummus ho e-na le hoo.
Hummus e boetse e etsa hore motho a robale hantle. Empa hape ho bonolo ho hummus calories ho eketsa ka potlako ha u e ja ka tsela ena. Kahoo ho molemo ho li kopanya le lijo tse tlaase tse ngata tse tlaase. Celery, radishes, lihoete kapa jicama ke khetho e ntle.
Bohobe ba Pita ke lijo tse ling tse tloaelehileng tse jeoang ke hummus. Pita e ka phela hantle, hape e ka ba mohloli oa lik'habohaedreite tse ntlafalitsoeng .
Khetha pita eohle ea lijo-thollo bakeng sa kgetho e nang le phepo e eketsehileng.
E 'ngoe ea litsela tse bohlale ka ho fetisisa tsa ho sebelisa hummus ke mahe a thata . Tšoa ka ntle ho yolk ebe u e beha sebaka ka khaba e phofshoana ea hummus bakeng sa mefuta e meng e thabisang le ea mahe.
Li-Recipes tse phetseng hantle
Hummus e bonolo haholo ho etsa lapeng. Haeba u e-na le blender kapa sesebelisoa sa lijo, pompong e nka metsotso e seng mekae feela ho kopanya. O ka etsa hore o phele hantle ka ho laola metsoako.
- Sesame Oil Hummus Recipe (e entsoe ntle le tahini)
- Super Healthy Hummus Recipe
- Hummus ea setso
Haeba u batla ho fokotsa mafura a hummus, sebelisa oli e fokolang (kapa o se na oli ho hang). Ba phehileng ba phetseng hantle ba sebelisa khoho ea khoho ho e-na le hoo.
'Me haeba u batla ho fokotsa letsoai ka hummus, khetha li-chickpe tse seng ka har'a kankere (tse fapaneng tse omisitsoeng ha lia lokela ho fana ka letsoai le le leng) mme u se ke ua eketsa letsoai ha u itokisetsa ho pata.