Wannan Babban Fiber Falafel Bowl Yana Yin Abincin Abincin Bahar Rum Mai gamsarwa

Wadatacce

• Gyara Falafel Bowl
• Bita don

Yana da sauƙi a rataye kan duk abubuwan da za a yanke ko a rage lokacin da kuke ƙoƙarin rage nauyi, amma ku mai da hankali kan abin daƙara zuwa ga rage cin abinci iya zama kamar yadda iko.

Ko da kuwa burin asarar ku, akwai abu ɗaya da ya kamata ku ƙara a cikin abincinku: fiber.

Fiber na abinci yana da mahimmanci don lafiyar narkewar abinci, sarrafa sukari na jini, lafiyar zuciya, da asarar nauyi (fiber yana ɗaukar sarari a ciki, yana taimaka muku jin daɗi). Shawarwarin yau da kullun na yau da kullun shine gram 25 zuwa 35, amma mutane da yawa suna gwagwarmaya don cimma wannan burin. (Mai Alaƙa: Nazarin Yana Ba da Shawara Carbohydrates Waɗanda Suke Ƙarfi a cikin Fiber Maɓalli ne ga Rayuwar Lafiya)

Oneaya daga cikin dalilan da ake tunanin abincin da ake shukawa yana da fa'ida ga lafiyar gaba ɗaya shine babban abun cikin fiber. 'Ya'yan itãcen marmari, kayan lambu, goro, tsaba, legumes, da dukan hatsi duka manyan tushen fiber ne. (Mai Alaƙa: Fa'idodin Abincin Abincin da Ya Kamata Kowa Ya Sani)

Wannan girke-girke na falafel mai dadi ne, hanya mai sauƙi don taimaka maka saduwa da bukatun fiber, kuma yana ɗaukar ƙasa da minti 30 don yin!

Gyara Falafel Bowl

Hidima 2

Sinadaran

Don girke -girke na chickpeas:

• 1 15-oz na iya yin kajin kaji, kurkura da gwadawa
• 1 teaspoon man zaitun
• 1/4 teaspoon kowane paprika, cumin, da gishiri tafarnuwa
• Dash na gishiri na teku

Don cakulan farin kabeji:

• 1 teaspoon man zaitun
• Ruwan lemun tsami
• 1 kofin finely yankakken faski
• 2 kofuna waɗanda farin kabeji ko broccoli
• Gishiri na teku da barkono dandana
• 2 kofuna na baby kale ko wasu ganye
• 1 kofin sliced ​​tumatir ceri
• Kayan ado na zaɓi: cukuwar feta, hummus ko tzatziki

Hanyoyi

1. Preheat tanda zuwa 400 digiri F.
2. Kurkura da busassun kajin a jefa da man zaitun da kayan yaji da ake so (misali tafarnuwa tafarnuwa, gishiri, barkono, cumin, paprika).
3. Yada chickpeas a kan takardar burodi kuma a gasa a 400 na tsawon minti 20 zuwa 25 ko har sai da tari. Shake 'yan lokuta don hana mannewa da konewa. Ajiye.
4. A halin yanzu, a cikin babban skillet, zafi man zaitun don shinkafa farin kabeji. Ƙara farin kabeji da ƙura har sai ya fara laushi. Ƙara ganye da tumatir. Cook har sai an ɗan ɗanɗano ganye. Ninka a cikin faski. Ki cire wuta ki matse ruwan lemon tsami. Ajiye.
5. Raba cakuda shinkafar farin kabeji tsakanin kwano biyu. Top bowls tare da kuli -kuli. Yi ado da feta, hummus, da/ko tzatziki.

Bayanin abinci mai gina jiki ga kwano daya tare da feta cokali 2 da cokali 2 na hummus: 385 adadin kuzari, 15g mai (3g cike, 9g monounsaturated, 3g polyunsaturated), 46g total carbohydrate, 14g fiber, 16g protein, 500mg sodium, 142% bitamin C, 50% folate, 152% bitamin A, 27% magnesium, 19% potassium

Bita don