Kodi Mutha Kudya Pani Puri Poyesera Kuchepetsa Kunenepa?

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Muyenera Kuwonera

Musaphonye

Kunyumba Zaumoyo Zakudya zolimbitsa thupi Zakudya Zolimbitsa thupi oi-Amritha K Wolemba Amritha K. pa February 12, 2020

Pani puri, yemwenso amadziwika ndi mayina a gol gappe, gup chup, phukcha sizatsopano kwa ife. Zakudya zam'misewu zokazinga sizachilendo kwa amwenye ndipo amadziwika kuti ndi amodzi mwazakudya zomwe zimadyedwa kwambiri mumsewu ku India [1] .





chophimba

Chipolopolo chozungulira, chobowola ndi chotupitsa chimadzazidwa ndi msuzi wa tamarind ndi wowawasa, ndikupaka masala, mbatata, anyezi, boondi, moong wophika (mphodza) ndi nandolo zophika. Ngakhale amwenye mamiliyoni amadya pamsewuwu, amadziwika kuti ndi chakudya chopatsa thanzi, pomwe ena amati ndi wathanzi, chifukwa cha moong ndi nsawawa zophika [ziwiri] [3] .

Munkhani yaposachedwa, tiwona zabwino zomwe zingachitike ndi pani puri ndi momwe zingakhudzire ulendo wanu wochepetsa thupi. Ndiye kuti, tikhala tikufufuza ngati 'zili bwino' kudya pani puri pomwe mukuyesera kuti muchepetse thupi.

Mzere

Zakudya Zakudya Za Pani Puri

Mafuta 70.8 g (70.8 g) a pani puri amakhala ndi 4 g wamafuta omwe amachokera kumafuta. Mwa mafuta okwanira, 2 g yokha yamafuta okhutira omwe amapezeka mu pani puri. Kutumikiranso komweko kulinso ndi 2 g wa mapuloteni omwe amatha kuwonjezeka ngati mungowonjezera magalamu akuda ndi nandolo [4] .



Mulinso 1 mg wa chitsulo, ndi mavitamini ndi michere ina monga potaziyamu, magnesium, vitamini A, vitamini B6, vitamini B12, vitamini C ndi vitamini D. Ma puris crispy awa ali ndi 40 mg ya sodium [4] .

Mzere

Zosakaniza za Pani Puri - Kodi Zili Ndi Thanzi?

Crispy puri amapangidwa ndi semolina ndi ufa. Semolina, chophatikizira chachikulu, chimakhala ndi michere yambiri yofunika monga fiber, vitamini B zovuta, vitamini E, calcium ndi magnesium [5] .

Zinthu zomwe zimagwiritsidwa ntchito mu puri ndizosakanikirana ndi mbatata ndipo madzi amchere a tamarind amaphatikizidwa ndi timbewu ta timbewu tonunkhira. Nkhuku zimakhala ndi fiber, mapuloteni ambiri ndipo zimakhala ndi mavitamini ndi michere yambiri. Mbatata, komano, ili ndi vitamini B6, vitamini C, manganese, phosphorous, niacin ndi pantothenic acid [6] [7] .



Ma puris amapangidwa ndi semolina ndi ufa womwe ndi wokazinga ndipo umadyedwa ndi madzi osakaniza, opangidwa ndi tamarind chutney, chilli, chaat masala, chitowe ufa, mbatata, anyezi kapena nandolo - pomwe zimasakanikirana ndi zinthu zathanzi komanso zopanda thanzi. ndipo zosayenera zimawoneka ngati zikulowa m'malo [8] .

Kusintha mbatata ndi mphukira za moong kungapangitse kusiyana kwakukulu pa gawo laumoyo wa chotukuka chotchuka [9] . Chifukwa chake, njira yabwino yopangira pani puris yathanzi ndikupanga kunyumba.

Mzere

Kodi Mungadye Pani Puri Pamene Mukuyesera Kuchepetsa Kunenepa?

Pepani kukutulutsirani - koma zokhwasula-khwasula zomwe mumakonda kuchokera kwa ogulitsa mumsewu nthawi zambiri zimakhala zosavomerezeka. Kupatula njira zakukonzekereratu, zosakaniza za pani puri zam'misewu ndizambiri zamafuta ndi shuga, zomwe sizingakhale zabwino pamoyo wanu, osalola kuti muyese kuonda [10] [khumi ndi chimodzi] .

Akatswiri azakudya amanena kuti munthu akhoza kukhala ndi pani puri, kamodzi kanthawi kuti akwaniritse zolakalaka koma kuti akhale otetezeka, ndibwino kuti azipeza kunyumba. Pangani pani puri yochepetsera kunenepa popanda chutney, zotsekemera za mbatata ndi puri wokazinga kwambiri [12] .

Madzi ofiirawa amakhala ndi mchere wambiri womwe ungayambitse kusungunuka kwa madzi kapena kuphulika kotero, pewani kukhala nawo madzulo [13] .

Mzere

Makonda Pani Puri For The Win!

Gulani zopangidwa ndi tirigu ndipo pewani semolina zivute zitani. Onetsetsani kuti mumapewa mbatata yophika ndi chutney wokoma chifukwa zingakuthandizeni kuchepetsa zomwe zili ndi kalori. Kuwonjezera chana wakuda (nsawawa zakuda) kumatha kukulitsa thanzi lanu pani puri [13] .

Nsawawa zakuda ndizabwino popanga ma antioxidants ndipo zitha kuthandiza kulimbikitsa thanzi la mtima ndikuchepetsa chiopsezo cha matenda amtima. Zomwe zili ndi fiber (zosungunuka komanso zosungunuka) zitha kukuthandizani kuti muchepetse ulendo wanu [14] .

Mzere

Kodi Ndingakhale Ndi Ma Pani Puris Angati?

Mutha kukhala ndi pani puris yaying'ono ngati chakudya chamasana ndi chamadzulo, onetsetsani kuti mukudya zakudya zopanda mchere, monga mbale ya apulo, papaya kapena mphesa. Muthanso kumwa mkaka wopanda mafuta ambiri chifukwa umatha kuthandizira kuchotsa kusungidwa kwa madzi [10] .

Mzere

Pamapeto pake…

Ndimadana ndikuthyola iwe - koma mbali ya msewu pani puris sindiyo yoyenera, makamaka mukamayesera kuonda. Mukamapanga pani puris kunyumba, pewani chutney (kapena madzi) okoma, gwiritsani jaljeera (madzi chitowe), sankhani chana kapena moong zokutira ndi tirigu puris.

Ndibwino kupanga pani puris kunyumba kapena ngati mungapeze wogulitsa yemwe angakulowetseni ndi moong kapena chana yodzaza, wodala.

Zindikirani : Kambiranani ndi dokotala wanu pankhaniyi.

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