Asinakuphazama ngesuphu yelentile emnandi nerayisi yethu yemihla ngemihla, akunjalo? Okanye i-chickpea ephekiweyo nabahlobo ngexesha leti ngokuhlwa, okanye i-green gram nerayisi ye-curd kusasa... Ezi zizinto esizonwabelayo kubomi bethu bemihla ngemihla. Kodwa ubusazi ukuba zonke ezi zinto ziphuma kusapho olunye olukhulu, ukutya okunesondlo? Ezi zizinto esizibiza ngokuba ' ziimbotyi '. Namhlanje, masithethe nzulu kancinci ngezi zinto zithandwayo zokutya.
Iimbotyi, iimbotyi kunye neempuphu - Yintoni umahluko?
Sihlala siwava la magama mathathu, ngoko ke ngamanye amaxesha kunokuba yinto edidayo kancinci. Masiyigcine ilula.
- Iimbotyi: Ngamafutshane, olu lolona sapho lukhulu. Eli ligama elivela kudidi lwezityalo. Izityalo ezivelisa iimbotyi zezosapho. Kukho iintlobo ezingaphezu kwe-16,000 zesi sityalo kwihlabathi liphela.
- Iimbotyi: Iimbotyi zilungu elinye losapho olukhulu lwemidumba. Ziimbewu ezinkulu, ezihlala zimile okwezintso ezikhula ngaphakathi kwimidumba yezityalo zemidumba.
- Iipulses: Ezi zimbewu ezomisiweyo ezifunyenwe kwiipods zezityalo zemidumba. Umzekelo, iilentile ezomisiweyo, iitshizi, iimbotyi eziluhlaza, kunye neembotyi zenkomo esizithenga evenkileni ziphantsi kodidi lwe-'Iipulses'.
Ngaba uyaqonda? Yonke 'iPulse' 'yiLegume'. Kwaye yonke 'iBean' 'yiLegume'. Kodwa ayizizo zonke 'iLegume' eziyi'Pulse' okanye 'iBean'. (Umzekelo, izinto ezifana neembotyi zembotyi esizitya ngqo kwipod).
Zeziphi iimbotyi ezidumileyo kwilizwe lethu?
Sonke siyazi ukuba kukho iintlobo ezininzi zeembotyi esizitya rhoqo. Masibone ukuba zeziphi.
| Uhlobo lwemidumba | Imizekelo Eqhelekileyo eSri Lanka |
|---|---|
| Iilentile | Iilentile ezibomvu (iilentile zeMysore), iilentile ezimdaka |
| Iimbotyi kunye neembotyi zetshiki | Iitshikitshiki, iimbotyi zeMung, iiCowpeas, iiGreen peas |
| Iimbotyi | Iimbotyi zezintso, iimbotyi ezimnyama, iimbotyi zesoya |
| Iinati | Abantu abaninzi bacinga ukuba amandongomane luhlobo 'lweentongomane', kodwa eneneni amandongomane sisityalo esikhula phantsi komhlaba kwaye siyinxalenye yosapho lweentyantyambo. |
Iingenelo ezimangalisayo zempilo zezi mbotyi emizimbeni yethu
Iimbotyi aziyonto nje ezalisa isisu, zizinto zokutya ezikumgangatho ophezulu ezizele zizakhamzimba kwaye zibonelela ngeenzuzo ezininzi ezixabisekileyo kwimpilo yethu.
- Zityebile kwiproteni: Ingakumbi kwabo bangayityiyo inyama okanye intlanzi, iimbotyi zingumthombo obalaseleyo weproteni esekwe kwizityalo. Ezi zibalulekile ekukhuleni komzimba nasekulungisweni kweeseli.
- Inceda ekugayweni kokutya: Esi siqhamo sityebile kwifayibha . Le fayibha ayincedi nje kuphela ekunciphiseni iingxaki ezifana nokuqhinwa, kodwa ikwabonelela ngokutya okulungileyo kwiibhaktheriya eziluncedo emathunjini ethu, inceda ukugcina yonke inkqubo yokugaya ukutya isempilweni.
- Ikhusela impilo yentliziyo: Iimbotyi zinokunciphisa izinga le -cholesterol embi egazini. Zikwanceda ekulawuleni uxinzelelo lwegazi. Oku kunciphisa umngcipheko wesifo sentliziyo.
- Inceda ekulawuleni isifo seswekile: Ngenxa yeecarbohydrates ezintsonkothileyo kunye nefayibha kwiimbotyi, iswekile ingena kancinci egazini xa ityiwa. Oku kuthintela ukuba amanqanaba eswekile egazini anganyuki ngequbuliso. Oku kubaluleke kakhulu kubantu abanesifo seswekile kunye nabo basengozini yokuba nesifo seswekile.
- Inciphisa umngcipheko womhlaza: Ziqulathe ii-antioxidants ezinamandla ezifana nee-polyphenols . Ezi zikhusela iiseli zethu kwii-free radicals ezonakalisa iiseli zethu. Izifundo zifumanise ukuba oku kunokunciphisa umngcipheko weentlobo ezithile zomhlaza.
- Inceda ekulawuleni ubunzima bomzimba: Njengoko ityebile kwifayibha kunye neproteni, iimbotyi zikwenza uzive uhluthi nokuba sele utye kancinci. Oku kunceda ekulawuleni ukutya kakhulu kwaye kunceda ekulawuleni ubunzima bomzimba.
"Izinto ezilwa nesondlo" - ngaba ezi zizinto onokuzoyika ngokwenene?
Usenokuba ukhe weva igama elithi "i-antinutrients" xa uthetha ngeembotyi. Xa usiva oku, usenokuzibuza ukuba ezi zinto ziyingozi na emzimbeni. Makhe sijonge ukuba zeziphi ngokwenene ezi zinto.
Ngamafutshane, ezi zizinto ezifumaneka ngokwendalo kwiimbotyi. Zikho ukuze zikhusele isityalo kwizinambuzane nakwezinye izinto ezonakeleyo. Kodwa xa sizitya, zinokuphazamisana kancinci nokukwazi komzimba wethu ukufunxa izondlo ezithile, ezifana ne-iron, i-calcium, kunye ne-zinc.
| Uhlobo lwe-antinutrient | Impembelelo |
|---|---|
| IiLectins | Inciphisa ukufunxwa kwezondlo ezifana ne-calcium, i-iron kunye ne-zinc. |
| Iiphytates | Iyanciphisa ukufunxwa kwesinyithi, i-zinc, i-magnesium kunye ne-calcium. |
| Iitannins | Inciphisa ukufunxwa kwesinyithi. |
Kodwa ungoyiki oku! Oku akuyongxaki inkulu. Kukho iindlela ezilula kakhulu zokususa iziphumo zezi 'zichasene nezondlo'. Oko kukuthi, ukumanzisa iimbotyi kakuhle nokuzipheka kakuhle. Ezi ndlela zimbini zisusa uninzi lwale mixube. Ngoko ke, musa ukuvumela oku kube sisizathu sokuphoswa ziingenelo eziphezulu zesondlo seembotyi.
Nantsi indlela yokulungisa iimbotyi ngokuchanekileyo nangokumnandi!
Ukuze zifumane okuninzi kwiimbotyi, kufuneka zilungiswe ngokuchanekileyo.
1. Ukumanzisa: Ngaphandle kwezinye izinto ezifana neelentile, iimbotyi ezomileyo ezifana neetships, iimbotyi zekidney, kunye nee-cowpeas kufuneka zifakwe emanzini iiyure ezimbalwa (malunga neeyure ezisi-8 okanye ubusuku bonke) ngaphambi kokuba ziphekwe. Oku kwenza kube lula ukuzipheka, kwaye kususa ezo 'zithintelo zezakhamzimba' kunye nezinto ezibangela igesi esithethe ngazo. Lahla amanzi afakwe emanzini uze upheke ngamanzi amatsha.
2. Ukupheka kakuhle: Oku kubaluleke kakhulu.Zipheke rhoqo iimbotyi de ziphekwe kakuhle. Ezinye iintlobo, ingakumbi iimbotyi ezinamazinyo, zinokubangela ukucaphuka kwesisu, isicaphucaphu, ukuhlanza, kunye norhudo ukuba zityiwe ziluhlaza okanye zingaphekwanga kakuhle . Ngoko ke, kubalulekile ukuzipheka kakuhle.
3. Iimbotyi Ezisezikotini: Ukuba usebenzisa iimbotyi ezisekotini, ezifana neetshizi, zihlambe kakuhle phambi kokuba uzipheke. Oku kuya kususa ityuwa engaphezulu kunye nezinto ezizalisa ukutya.
4. Indlela yokuyongeza ekutyeni kwakho:
- Yongeza kwiisuphu ukuze wongeze iproteni.
- Yongeza iimbotyi ezibilisiweyo kunye neembotyi kwiisaladi.
- Yenza ii-vada ezimnandi ngezinto ezifana neelentile kunye neembotyi eziluhlaza.
- Yenza isidlo esimnandi ngokufutha iitshizi ezibilisiwe, iimbotyi kunye neembotyi eziluhlaza.
- Yongeza kwirayisi uze uyipheke (umz. i-green bean curd).
Umyalezo Wokuya Ekhaya
- Iimbotyi kukutya esikutyayo yonke imihla, njengeelentile, iitshizi, iimbotyi eziluhlaza, kunye neelentile. Zizizinto zokutya eziphezulu ezigcwele iiproteni, ifayibha, iivithamini kunye neeminerali.
- Ezi zinceda ekulawuleni isifo seswekile, izifo zentliziyo, ukunciphisa umzimba, kunye nokunciphisa umngcipheko womhlaza.
- Musa ukoyika "izinto ezilwa nesondlo." Iziphumo zazo zingasuswa ngokupheleleyo ngokuzintywilisela emanzini uze uzipheke kakuhle ngaphambi kokuba uzitye.
- Ukongeza iintlobo ngeentlobo zeembotyi ekutyeni kwakho kweveki yindlela entle yotyalo-mali kwindlela yokuphila enempilo. Yindlela entle yokwenza ukutya kwakho kube mnandi kwaye kube nesondlo.
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