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IPani puri, ekwabizwa ngamagama e-gol gappe, gup chup, phukcha ayonto intsha kuthi. Ukutya kwesitrato okuthosiweyo akukho mntu ungaziwayo kumaIndiya kwaye kuthathwa njengokunye kokutya okutyiwa kakhulu ezitalatweni eIndiya [1] .
Iqokobhe elijikelezileyo, elinomngxunya kunye nelicrispy ligcwele isamarind kunye nesosi ebandayo, kunye nechaat masala, iitapile, itswele, i-boondi, i-moong ebilisiweyo (iilentile) kunye neenkukhu ezibilisiweyo. Nangona izigidi zamaIndiya ziginya koku kutya esitratweni, kumakwe njengokutya okungenampilo, ngelixa abanye besithi kusempilweni, ngenxa ye-moong kunye namantshontsho abilisiwe [Mbini] [3] .
Kwinqaku yangoku, siza kujonga izibonelelo ezinokubakho zezempilo ezinikezelwa yi-pani puri kunye nendlela enokuluchaphazela ngayo uhambo lwakho lokwehla kobunzima. Oko kukuthi, siza kuvavanya ukujonga ukuba 'kukhuselekile' ukutya ipani puri ngelixa uzama ukunciphisa umzimba.
Iinyani ngezondlo ngePani Puri
I-2.5 ounce (70.8 g) ye-pani puri iqulethe i-4 g yamafutha amaninzi avela kwioyile yokuqhotsa. Umxholo opheleleyo we-fat, kuphela i-2 g yamafutha agcweleyo akhoyo kwi-pani puri. Ukusebenza okufanayo kune-2 g yeprotheni enokunyuswa ukuba ukongeza kuphela iigrama ezimnyama kunye namantshontsho [4] .
Iqulethe i-1 mg yentsimbi, kunye nezinye iivithamini kunye neeminerals njenge potassium, i-magnesium, i-vitamin A, i-vitamin B6, i-vitamin B12, i-vitamin C kunye ne-vitamin D. Le puris crispy ikwanayo ne-40 mg yesodium. [4] .
Pani Puri Izithako - Ngaba Basempilweni?
I-crispy puri yenziwe nge-semolina kunye nomgubo. I-Semolina, eyona nto iphambili, ityebile kwizakhamzimba ezibalulekileyo ezinjengefayibha, ubunzima bevithamini B, ivithamin E, ikhalsiyam kunye nemagnesium [5] .
Izinto ezisetyenziswa kwipuri ngumxube weetapile kunye ne-tangy tamarind yamanzi efakwe amagqabi e-mint. Iichickpeas ziphezulu kwifayibha, iiprotein kwaye ziqulathe iivithamini kunye neeminerals ezininzi. Iitapile kwelinye icala zine vithamin B6, ivithamin C, manganese, phosphorus, niacin kunye ne pantothenic acid [6] [7] .
Iipuris zenziwe nge-semolina kunye nomgubo ocoliweyo kwaye utyiwe ngomxube wamanzi anencasa, enziwe nge-tamarind chutney, chilli, chaat masala, ikumin umgubo, iitapile, itswele okanye iichickpeas- apho iba ngumxube wezinto ezisempilweni nezingenampilo. kwaye impilo ayibonakali ngathi ithatha indawo [8] .
Ukutshintsha iitapile ngamahlumelo e-moong kungenza umohluko omkhulu kwi-quotient yezempilo ye-snack ethandwayo [9] . Ke, eyona ndlela yokwenza ipani puris esempilweni kukwenza ekhaya.
Ngaba Ungayitya iPani Puri Xa Uzama ukunciphisa umzimba?
Uxolo ukukuphula - kodwa i-snack oyithandayo evela kubathengisi basesitratweni kunokwenzeka kakhulu ukuba ingabi sempilweni. Ngaphandle kweendlela zokulungiselela, izithako zendlela esecaleni kwesitalato i-pani puri ziphezulu kumanqatha kunye neswekile, engenakuze iyilungele impilo yakho, kungasathethwa ke xa uzama ukunciphisa umzimba [10] [Shumi elinanye] .
Iingcali ngezondlo zithi umntu unokuba ne-pani puri, kanye ngexeshana ukwanelisa iminqweno kodwa abe kwicala elikhuselekileyo, kungcono ukuyenza ekhaya. Yenza i-pani puri yesisindo sokulahleka kwesisindo ngaphandle kwe-chutney enoshukela, ukugaya iitapile kunye ne-puri ejulileyo [12] .
Amanzi amthubi aqulathe ityuwa ephezulu enokubangela ukugcinwa kwamanzi okanye ukudumba, kunqande ukuba nawo ngokuhlwa [13] .
Elungiselelweyo Pani Puri Yokuphumelela!
Thenga i-puris eyenziwe ngengqolowa kwaye uphephe i-semolina ngayo nayiphi na indleko. Qiniseka ukuba uyaziphepha iitapile ezibilisiweyo kunye nechutney emnandi njengoko izokunceda ekunciphiseni umxholo wekhalori. Ukongeza i-chana emnyama (ii-chickpeas ezimnyama) kunokunyusa ixabiso lakho lesondlo pani puri [13] .
Iichickpeas ezimnyama zingumthombo olungileyo wee-antioxidants kwaye zinokunceda ukukhuthaza impilo yentliziyo kunye nokunciphisa umngcipheko wezifo zentliziyo. Umxholo wefayibha ephezulu (zombini ifayibha enyibilikayo kunye engenakunyibilika) inokukunceda ekuhambeni kobunzima [14] .
Zingaphi iiPani Puris endinokuzifumana?
Unokuba ne-pani puris encinci encinci njengesidlo sasemini kunye nesidlo sangokuhlwa, qiniseka ukuba utya ukutya okungenatyuwa, njengesitya seapile, ipapaya okanye iidiliya. Unako nokusela ubisi olunamafutha asezantsi njengoko lunokunceda ukuphelisa ukugcinwa kwamanzi [10] .
Kwinqaku lokugqibela…
Ndiyakucaphukela ukophula wena-kodwa icala lesitalato i-pani puris ayilulo ukhetho olufanelekileyo, ngakumbi xa uzama ukunciphisa umzimba. Ngelixa usenza i-pani puris ekhaya, thintela i-chutney emnandi (okanye amanzi), sebenzisa i-jaljeera (amanzi e-cumin), khetha i-chana okanye i-moong esekwe ukugxunyekwa kunye ne-puris yengqolowa.
Kungcono ukwenza i-pani puris ekhaya okanye ukuba unokufumana umthengisi onokukuxhuma kunye ne-moong okanye i-chana esekwe kwizinto, unethamsanqa kuwe.
Phawula Xoxa nogqirha wakho malunga noku.
