Iindlela ezikhoyo zanamhlanje kwihlabathi lezondlo yi-vegetarianism. Kwintliziyo yelifilosofi yesondlo ngumgaqo wokungawusebenzisi ukutya kwezilwanyana kunye nemveliso abayinike yona. Kodwa ukuze ugcine ithoni yomzimba kunye nempilo, kufuneka nje usebenzise inani elithile leprotheni, ngoko ukusetyenziswa kwemigqabi kuya kuba yintando ephakamileyo njengomthombo weprotheni. Inkcubeko yebhonksi ebalulekileyo kunayo yonke i-chickpeas, kunye ne-hummus, eyenziwa kule sityalo, icebile kakhulu kwiiprotheni ezixhamle kumzimba womntu.
Ukubunjwa kwe-hummus
Kufuneka kuqatshelwe ukuba i-hummus yisidlo esingaququzi nje kuphela se-chickpeas, kodwa nakwezinye izinto. Isiseko esisisiseko sibheka malunga ngokunje:
- ii-chickpeas - 300 amagremu;
- sesame - 65 amagremu;
- i-zera - 1/2 ithisipuni;
- igalikhi - ii-cloves 2-3;
- i-juice yesiqingatha semononi;
- ioli yomnquma - iipuniwe ezi-2.
Iichickpeas zinyanzeliswe iiyure ezingama-24 kwaye zatshatyalaliswa. Kwiifama ezigqityiweyo zongeza imbewu ye-sameki ebisiweyo, iinkozo kunye negalikhi , umxube wonke uhlanganiswe kwi-blender kude kube lula. Kwinqanaba elibangela, yongeza ijisi lemon kunye nebhotela, xuba ngokucokisekileyo kwaye upholile.
Ukongeza kwi-hummus ungongeza intsimbi yakho oyithandayo - utamatisi olomisiweyo welanga, anyanisi othosiweyo, njl. Khonza isitya njengomsila, okanye njengesitya esizimeleyo.
Hummus - enhle okanye embi?
Nangona kunjalo, ukusebenzisa i-hummus, musa ukukhutshwa, kuba isitya sinomsoco kwaye malunga ne-100 grams ye-hummus iqulethe malunga ne-330 kcal. Ukongeza, ngokuhlanganisana nesonka kunye neminye imikhiqizo, umxholo wekhalori ukwandisa ngamanye amaxesha. Akunakwenzeka ukutsho ngokungathandabuzekiyo ukuba i-hummus iyingozi, ngokuchasene nazo zonke izakhi ezenza isitya zixhamle kakhulu, ngakumbi ngexesha lokutya kunye nokuzilolonga.
Ukusetyenziswa kwesi sidlo ngexesha lokubuyiselwa emva kokuba izifo ziza kwenza ukulungiswa kwakhona kube lula kwaye ngokukhawuleza. Kukwacetyiswa kwakhona ukusebenzisa i-humus ukunyusa abantwana, kuba imfuyo ekhulayo idinga iprotheni elula, ecebile kakhulu kwi-chickpeas.