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IPani puri, eyaziwa nangamagama we-gol gappe, gup chup, phukcha akuyona into entsha kithi. Ukudla kwasemgwaqweni okuthosiwe akuyona into engajwayelekile kumaNdiya futhi kubhekwa njengokunye kokudla komgwaqo okudliwe kakhulu eNdiya [1] .
Igobolondo eliyindilinga, elingenalutho nelicwebezelayo ligcwele usoso we-tamarind ne-chilly, bese kuhlanganiswa i-masala, amazambane, u-anyanisi, i-boondi, i-moong ebilisiwe (ama-lentils) nezinkukhu ezibilisiwe. Yize izigidi zamaNdiya zigobhozela kulokhu kudla kwasemgwaqweni, kumakwe njengokudla okungenampilo, kuyilapho abanye bethi kuphilile, ngenxa yama-moong namantshontsho abilisiwe [okubili] [3] .
Esihlokweni samanje, sizobheka izinzuzo ezikhona zezempilo ezinikezwa yi-pani puri nokuthi zingaluthinta kanjani uhambo lwakho lokwehlisa isisindo. Lokho wukuthi, sizobe siphenya ukubheka ukuthi 'kuphephile' yini ukudla ipani puri ngenkathi uzama ukunciphisa isisindo.
Amaqiniso Okudla Okunempilo KwePani Puri
I-2.5 ounce (70.8 g) ye-pani puri iqukethe u-4 g wamafutha ikakhulukazi avela emafutheni okuthosa. Kokuqukethwe okuphelele kwamafutha, yi-2 g kuphela yamafutha agcwele akhona ku-pani puri. Ukusebenza okufanayo futhi kune-2 g yamaprotheni angakhuphuka uma ufaka kuphela i-gram emnyama no-chickpeas [4] .
Iqukethe ne-1 mg yensimbi, namanye amavithamini namaminerali afana ne-potassium, i-magnesium, i-vitamin A, i-vitamin B6, i-vitamin B12, i-vitamin C ne-vitamin D. Le puris crispy iqukethe no-40 mg we-sodium [4] .
Izithako zePani Puri - Ziyimiqemane?
I-crispy puri yenziwa nge-semolina nofulawa. I-Semolina, isithako esiyinhloko, icebile ngezakhamzimba ezibalulekile njenge-fiber, i-vitamin B complex, i-vitamin E, i-calcium ne-magnesium [5] .
Ukugxila okusetshenziswe ku-puri kungumxube we-potato-chickpea kanye namanzi we-tangy tamarind afakwe amaqabunga e-mint. Amachickpeas anefayibha eningi, amaprotheni futhi aqukethe amavithamini namaminerali amaningana. Ngakolunye uhlangothi amazambane anevithamini B6, uvithamini C, i-manganese, i-phosphorus, i-niacin ne-pantothenic acid [6] [7] .
Ama-puris enziwa nge-semolina nofulawa okuthosiwe okuthosiwe futhi kudliwe ngenhlanganisela yamanzi anamakha, enziwe nge-tamarind chutney, upelepele, i-chaat masala, i-cumin powder, amazambane, u-anyanisi noma ama-chickpeas - lapho iba ingxube yezakhi ezinempilo nezingenampilo futhi okungenampilo kubonakala kuthatha isikhundla [8] .
Ukushintsha amazambane ngamahlumela e-moong kungenza umehluko omkhulu ku-quotient yezempilo yesidlwana esithandwayo [9] . Ngakho-ke, indlela engcono yokwenza i-pani puris iphilile ukukwenza ekhaya.
Ungayidla Yini iPani Puri Lapho Uzama Ukwehlisa Isisindo?
Uxolo ukukuphula - kepha isidlo sakho osithandayo esivela kubathengisi basemgwaqweni maningi amathuba okuthi singabi nempilo. Ngaphandle kwezindlela zokuzilungiselela, izithako zepani puri puri puri zinamafutha amaningi noshukela, okungasoze kwaba yinhle empilweni yakho, ingasaphathwa eyokuzama ukunciphisa umzimba [10] [ishumi nanye] .
Izazi zokudla okunomsoco zithi umuntu angaba nepani puri, ngezikhathi ezithile ukwanelisa izifiso kepha abe sohlangothini oluphephile, kungcono ukukwenza ekhaya. Yenza i-pani puri yesisindo sokulahlekelwa isisindo ngaphandle kwe-chutney enoshukela, ukugxila kwamazambane kanye ne-puri ejulile [12] .
Amanzi amanzana aqukethe usawoti omningi ongadala ukugcinwa kwamanzi noma ukuqunjelwa, ngakho-ke gwema ukuba nawo kusihlwa [13] .
Kwenziwe ngentando Pani Puri For The Win!
Thenga ama-puris enziwe ngokolweni futhi uvikele i-semolina nganoma iyiphi imali. Qinisekisa ukuthi uvikela amazambane abilisiwe kanye ne-sweet chutney ngoba kuzosiza ekunciphiseni okuqukethwe kwekhalori. Ukungeza i-chana emnyama (ama-chickpeas amnyama) kungakhuphula inani lakho lokudla okunempilo le-pani puri [13] .
Ama-chickpeas amnyama awumthombo omuhle wama-antioxidants futhi angasiza ukukhuthaza impilo yenhliziyo futhi anciphise ubungozi bezifo zenhliziyo. Okuqukethwe kwe-fiber ephezulu (kokubili i-fiber encibilikayo ne-insoluble) kungasiza uhambo lwakho lokulahlekelwa isisindo [14] .
Ngingaba Nengaki iPani Puris?
Ungaba ne-pani puris encane eyisithupha njengesidlo sasemini nangesidlo sakusihlwa, qiniseka ukuthi udla ukudla okungenasawoti, njengesitsha se-apula, upopo noma isithelo samagilebhisi. Ungaphuza nobisi olunamafutha aphansi ngoba kungasiza ukuqeda ukugcinwa kwamanzi [10] .
Encwadini Yokugcina…
Ngiyakuzonda ukukuphula - kepha uhlangothi lomgwaqo i-pani puris akuyona inketho efanele, ikakhulukazi uma uzama ukunciphisa umzimba. Ngenkathi wenza i-pani puris ekhaya, gwema i-sweet chutney (noma amanzi), sebenzisa i-jaljeera (amanzi e-cumin), ukhethe ukugxila kwe-chana noma kwe-moong okususelwa ku-puris nokolweni.
Kungcono ukwenza i-pani puris ekhaya noma uma ungathola umthengisi ongakuxhuma ngezinto ezithile ezisuselwa moong noma chana, unenhlanhla.
Qaphela Xoxa nodokotela wakho wezokudla mayelana nalokhu.
