Iiertyisi - ukhetho ogqibeleleyo kwabo ngokuzila vegans. iiertyisi osidingayo, ubuchule zokupheka, zokupheka

Le ubuntu imidumba ikhula kwiminyaka engaphezu kwama-7,000, kwaye isetyenziswa kuphela njengento amandla, kodwa nje amayeza. Intshontsho Russian isasazeke kuphela kwiminyaka yakutshanje, kodwa eMpuma kuthandwa kakhulu. Kweli nqaku, siza ucacise ukuba kutheni na kufuneka zibandakanywe kwi menu yemihla ngemihla, uyinike zokupheka ezimbalwa.

A incinane

Njengoko kukhankanyiwe ngasentla, ibali iiertyisi njengoko nokutya kwabantu yaqala kudala. Evela East phezu kwetafile eRoma eGrisi, ngoko nangoko wathabatha indawo kwamandla iziqu le mveliso. op kwakhe ebotshelelwe oothixo, ukukhetha isihlalo ecaleni Venus, ngoko kwakuthiwa, ukuba intshontsho ekulungeleyo kwimpilo. Ukongeza, yena bexabisekile ngasentla i-ertyisi, njengoko kwaba okunesondlo kunye ngaphantsi flatulence busebenza.

Ukuza kuthi ga ngoku, inxaxheba esetyenziswa amakhitshi amazwe afana ne-Indiya, Turkey, Mexico, Pakistan. Kancinane ngaphantsi kakhulu, kodwa ngokwenene iiertyisi kumazwe lweMeditera.

isakhiwo

Chickpea ukuthandwa ngabantu, hayi nje kuphela ngenxa incasa yawo kodwa ngenxa ixabiso egqwesileyo lesondlo. Ukuba imveliso imvelaphi yezityalo, iiertyisi bakwazi ukukhuphisana iibhola, njengoko na efanayo asidi acid. Ngamanye amazwi, Nute ukufumana usindiso ukudla, vegans kunye nabo akakwazi amaqanda ngenxa yezizathu zonyango. Ukongeza, le chickpea caloric baqonde wrestlers ngenxa yokuphila esempilweni, ekubeni le mveliso enemicu (zombini enyibilikayo kwaye hayi), manganese, selenium, intsimbi, yaye ke, isixa esikhulu protini.

On isihloko ukusetyenziswa le mveliso ukutya rant ixesha elide, sizama ukubalaselisa iingongoma eziphambili:

• Uyayivuselela ukwetyisa, yandisa ukufana amanqanaba cholesterol emzimbeni;
• ngenxa yemanganizi ikhuthaza hematopoiesis yokundlondlobalisa ukukhula;
• ngokuncama molybdenum, nto leyo yinxalenye chickpea emzimbeni Nokwethisa iyasebenza kwisigcinakaliso eziyingozi;
• likhusela amehlo kumiswa abanale;
• Oku kukhokelela amaqondo eswekile yegazi eqhelekileyo.

Osidingayo-okhankanywe owomileyo - 364 kcal 100 grams ngamnye, lo gama kuyo 19 grams iiproteins, iigram 6 ngamanqatha zemifuno kunye 61 g ekudleni.

Indlela ukupheka iiertyisi?

Ingxaki kuphela enokuthi kungavela iiertyisi - yeyona yokupheka zaseprayimari. Yena a nzima kakhulu kwaye okuphekiweyo ixesha elide, kodwa ngokuxhomekeke kumgaqo ukupheka ukuzisindisa ishwangusha. Kwakhona kuyenzeka ukuba ukupheka kwaye ngumkhenkce ukuze zisetyenziswe kwixesha elizayo kwixesha elizayo.

Okokuqala zonke bathele iiertyisi kwi ebusuku ngamanzi abandayo. Ulwelo kufuneka ibe amaxesha 3 ngaphezu iiertyisi. Ukuba uceba usike chickpea okubizwa ebilisiweyo (umzekelo, ukwenza nehummus iresiphi leyo sinikela ngezantsi), ungadibanisa 1 h. Ukhamba soda ngaphandle izilayidi, kuba inceda kubongoza iqokobhe eshinyeneyo.

Emva kweli xesha iiertyisi ngokubonakalayo ukwandisa ubukhulu. Amanzi amanzi endala ze ugcwalise umkhuhlane entsha, waza wabeka ertyisi ngomlilo. Vumela sethumba, ukhupha isiponji ukunciphisa ubushushu ukuya kwezisezantsi, ke ubilise iiyure ezi-2. Amanzi amanzi, linda de iiertyisi lupholile, kwaye sebenzisa ngokuvumelana iresiphi.

Imifuno okuphekiweyo ne iiertyisi

Eyona spectacularly iiertyisi esizibonakalisa kunye nemifuno, ukuze aphathe ngokwakho ukuba kwisityu imifuno okumnandi kwaye lusempilweni:

• iiertyisi bila - 400 grams;
• iitumato atyabukile - 400 grams;
• eggplants - 400 grams;
• ikumin - 0.5 TSP ;.
• eggplants - 500 grams;
• Itswele - 150 gram;
• Igalikhi - 3 cloves;
• Paprika - 2 TSP ;.
• pepper omnyama - ukunambitha;
• ityuwa - ukunambitha;
• oli yemifuno - 2 tbsp. amacephe;
• kwamabala - ukuba ukungcamla, kodwa ngakumbi, ngcono.

ukulungiselela

Itswele kunye nekonofile ecocekileyo nibanqunqe ngoko Qhotsa ioli de brown segolide.

Phosa nje epanini iiertyisi, okroqiweyo, itswele kunye nekonofile kondla nencasa yaso.

Ukuhlamba seqanda nibanqunqe zibe iityhubhu ka-2 cm kusukwa, uze udibanise i ertyisi.

Qhotsa imizuzu 2-3 de brown segolide.

Gawulani iitumato zibe iityhubhu ukongeza kwi pan kunye netyuwa kunye nobulawu. Kukho kwakhona ugalele 3-4 amacephe yamanzi, mix, ukunciphisa ubushushu ukuya phantsi imizuzu imizuzu eli-15 kunye enesiciko luvaliwe, likuxhoxhela ngamathuba athile.

Olungiswe usike imifuno negalika, ukongeza imifuno, ndixhoxha kwakhona kwaye susa esityeni emlilweni.

Makhe ume imizuzu 5-7, emva koko bakhonza. Esi sidlo into yokutya kakhulu ukususela osidingayo chickpea, libya kakade, le zincediswe intabalala imifuno ukunika dish ubunzima ezongezelelweyo kunye nomthamo. Plate akugqiba isityu sisondela ubuninzi ka 250 - 300 kcal.

nehummus

Kwaye apha nguye! Nehummus - kakhulu ethandwa esityeni eyenziwe iiertyisi. Oku Asizibaxi. Uniform, ibesabubhotolo, isongo Nutty kancinane, kule version zakudala, wakhonza kunye amaqanda ebilisiweyo, itswele ekrwada kunye nesonka efudumeleyo emhlophe. esisityebi kunene, isidlo okunesondlo, kodwa hayi ilula kwi esiswini, abaninzi kangaka indawo amaqanda kunye itswele nje imifuno, kunye iintlobo grain yonke ziwaphanga. Ukuba senza nehummus ashinyeneyo kangako, oko zingasetyenziswa njenge dip, nkxu imifuno kulo. Iresiphi esisiseko oku kulandelayo:

• mafia abilayo (ungasebenzisa iiertyisi enkonkxiweyo) - 300 gram;
• sesame - 30 grams;
• namafutha omnquma - 5 amacephe. + Amacephe ukuba angcamle zobhaliso;
• KFile - 2 cloves amancinci;
• intlama yejusi yelamuni - 3 tbsp. amacephe;
• ikumin - uwathandabuze;
• ityuwa - ukunambitha.

Inyathelo lokuqala kwi epanini elomileyo ephakamayo ikumin de ukunambitheka ukukhanya, ngoko bawagalele grinder ikofu cuba. Oku kunokwenziwa ngesingqusho.

Yenza okufanayo kunye sesame.

Usile endaweni blender namafutha omnquma, yejusi yelamuni kunye nekonofile zide egudileyo.

Yongeza kumgubo lowo wodongwe ikumin kunye sesame enye imbewu, kwakhona usile a unama kakuhle.

Phosa nje iiertyisi blender, ngaphandle ukuyeka inkqubo esivikivayo.

Ukulawula lexinene ungengeza Chickpea umhluzi okanye amanzi nje.

Ityuwa unama uzame ngayo. Ukuba oyifunayo, ukongeza ngakumbi kancinane oyile okanye lemon juice. Beka endaweni isitya, ethulula ioli phezu ukunambitha.

Yilaa zonke nehummus ilungele, uyakwazi ngayo wena. Nangona kunjalo, oku kufuneka zigcinwe neminqweno yabo. Nangona incasa kunye neenzuzo ukutya, osidingayo chickpea, xa iphinda phindwe ngobuninzi yeoli, zingachaphazela umbane asiyondlela ilungileyo. Ndlela yokulinganisa ifanele ibe ezintweni zonke.