Ii-Black-Eyed Peas azikokutya nje kuphela! Masithethe ngezi mpawu zimangalisayo

Sonke siyakuthanda ukutya ii-cowpeas kunye nerayisi kunye netyuwa kunye netshili, akunjalo? Okanye ezinye ii-cowpeas ezinencasa emnandi... Nokuba sicinga ngazo kwenza imilomo yethu ibe manzi. Kodwa ubusazi na ukuba ii-cowpeas azisisidlo esimnandi nje kuphela, kodwa zikwayindlela yokutya enika imizimba yethu iingenelo ezingenakuthelekiswa nanto? Abantu abaninzi abazi ixabiso lokwenyani loku. Ngoko ke namhlanje, masithethe ngeemfihlo ezinkulu zempilo ezifihliweyo ngaphakathi kwezi mbewu zincinci zee-cowpeas.

Ithini kanye kanye le cowpie?

IiBlack-Eyed Peas ngokwenene luhlobo lweembotyi. Zikwabizwa ngokuba ziicowpeas ngesiNgesi. Igama lazo livela kwindawo emnyama efana namehlo kwiipods zazo ezimhlophe. Zikukutya okunesondlo kakhulu okukhuliswa kwihlabathi liphela.

Njengamanye amantongomane, ii-cashew zingumthombo omkhulu weproteni kunye nefayibha , zinika imizimba yethu umthombo omkhulu wamandla. Ngamafutshane, zezinye zezinto ezixabisekileyo esinokuzongeza ekutyeni kwethu.

Makhe sijonge ixabiso lesondlo seembotyi?

Makhe sijonge ukuba yintoni ekwisiqingatha sekomityi (malunga neegram ezingama-85) zeembotyi. Ezi zizinto ezifumaneka kwiimbotyi eziphekiweyo.

Ukongeza, ii-cowpeas kukutya okutyebileyo kwiicarbohydrate ezintsonkothileyo. Oku kuthetha ukuba zithatha ixesha elide ukugaywa, ngoko ke umzimba wethu ufumana amandla ngokulinganayo. Oku kukwanceda ekunciphiseni ubunzima.

Ukongeza, iimbotyi ziqulathe ezi vithamini kunye neeminerali zixabisekileyo:

• I-calcium
• Intsimbi
• Ivithamini A
• I-Magnesium
• Izinki
• Ithusi
• IManganese
• I-Folate
• Ivithamini K
• I-Potassium

Iingenelo ezimangalisayo zempilo zokutya iimbotyi

Iingenelo zesondlo zeembotyi azinasiphelo. Makhe sijonge ezimbalwa zazo.

Into ebaluleke kakhulu koomama abakhulelweyo

Kwabomama abakhulelweyo , iimbotyi zixabiseke njengegolide. Isiqingatha sekomityi yeembotyi ezibilisiweyo siqulethe i-44% yexabiso lemihla ngemihla le-folate . Le folate sisondlo esibalulekileyo esinceda ekuthinteleni iziphene zokuzalwa engqondweni nasemgogodleni womntwana ongakazalwa.

Ilungele ukulawula ubunzima

Ukuba uzama ukunciphisa umzimba, yenza iimbotyi zibe ngumhlobo wakho osenyongweni. Zityebile kwifayibha enyibilikayo nenganyibilikiyo . Le fayibha ikunceda uzive ugcwele nokuba sele utye kancinci. Oku kunceda ukulawula ukutya kakhulu. Kwakhona, iproteni kunye neecarbohydrate ezicothayo zikunceda uhlale ugcwele ixesha elide.

Umzimba ufumana amandla alungileyo.

Isiqingatha sekomityi yeembotyi siqulethe i-40% - 52% yexabiso lemihla ngemihla le-manganese . Le manganese yi-antioxidant enamandla enceda iiseli zomzimba wethu zivelise amandla. Kwakhona, iproteni inika amandla alungileyo emzimbeni.

Inceda ukugcina amehlo elungile

Isiqingatha sekomityi yeetshizi sine-13% yexabiso lemihla ngemihla levithamini A. Ivithamini A ibaluleke kakhulu kwimpilo yamehlo ethu. Inceda ekukhuseleni i-cornea yeliso, ivelise ukuthambisa okufunekayo kwamehlo, kwaye incede i-retina isebenze kakuhle.

Ikhusela impilo yentliziyo

Ukongeza ifayibha engakumbi ekutyeni kwakho kunokunciphisa umngcipheko weengxaki zentliziyo. Izifundo zifumanise ukuba ukutya okunefayibha eninzi kunokunciphisa amanqanaba e-cholesterol egazini, ingakumbi i-cholesterol "embi" (i-low-density lipoprotein okanye i-LDL).

Yehlisa umngcipheko wesifo seswekile

Ifayibha enyibilikayo kwiimbotyi inceda ekugayweni kokutya. Oku kunceda ekulawuleni isantya sokongeza iswekile egazini.Ngenxa yokuba ithintela ukunyuka kweswekile egazini, ii-cowpeas zizinto ezilungileyo kubantu abanesifo seswekile kunye nabo basengozini yokuba nesifo seswekile. Nangona kunjalo, ukuba unesifo seswekile, kungcono ukuthetha nogqirha wakho malunga nokutya kwakho.

Yomeleza amathambo

Isiqingatha sekomityi yeembotyi siqulethe i-8% yesixa se-calcium esicetyiswayo imihla ngemihla. Njengoko sonke sisazi, i-calcium ibalulekile ekugcineni amathambo eqinile.

Uyilungisa njani kakuhle ikomityi yekofu?

Singathenga iitships ezomisiweyo, eziqandisiweyo, nezisemathinini evenkileni. Ukuba wenza iitships ezomisiweyo, kufuneka uzintywilisele emanzini uze uzibilise njengezinye iinati.

Kutheni kufuneka untywilisele iimbotyi emanzini?

Nangona amandongomane enesondlo, aqulathe izithako ezinzima ukugaywa. Yiyo loo nto sithi azalisa isisu ngegesi aze azalise isisu . Xa ufaka amandongomane emanzini ubusuku bonke, malunga ne-90% yezi zithako ezinzima ukugaywa ziyanyibilika emanzini. Emva koko, ukutya okuphekiweyo kulula kakhulu kwimizimba yethu ukugaywa.

Iindlela zokupheka ii-cowpeas

• Ukucwilisa ubusuku bonke: Hlamba iimbotyi ezomileyo, yongeza malunga neekomityi ezintathu zamanzi kwikomityi e-1 yeembotyi, uze uziyeke zicwilise ubusuku bonke. Ngosuku olulandelayo, khupha amanzi, yongeza amanzi amatsha, yongeza u-anyanisi kunye negalikhi ukuba uyathanda, uze ubilise iimbotyi zide zithambile (malunga neeyure ezi-2). Yongeza ityuwa ekugqibeleni. Ngaphandle koko, iimbotyi zisenokungapheki kakuhle kwaye zibe nzima.
• Ukucwilisa ngokukhawuleza: Ukuba ixesha lakho alikho, faka iimbotyi embizeni, yongeza amanzi, uze uzibilise malunga nemizuzu emi-2. Emva koko susa ebushushwini, ugqume, uze uziyeke zihlale malunga neyure. Emva koko khupha amanzi, yongeza amanzi amatsha, uze ubilise malunga nemizuzu engama-45 ukuya kuma-60.
• Isipheki Soxinzelelo: Yongeza iimbotyi ezihlanjiweyo, amanzi, kunye neziqholo kwisipheki uze upheke ngoxinzelelo oluphezulu malunga nemizuzu eli-16. Emva koko vumela uxinzelelo luphume ngokwendalo imizuzu engama-20, uze ukhulule ngokukhawuleza uxinzelelo oluseleyo.

Imibuzo Ebuzwa Rhoqo (Ii-FAQ)

Ngaba ukutya iimbotyi kunokubangela ukudumba kwesisu?

Ewe, abanye abantu banokuba negesi esiswini sabo. Eyona ndlela ilungileyo yokuyicoca kukuyintywilisela emanzini kakuhle ngaphambi kokuba uyipheke. Oku kuya kuyinciphisa kakhulu le ngxaki.

Ngaba ukutya iimbotyi yonke imihla kulungile kwimpilo yakho?

Ukuba ngequbuliso wandisa inani leembotyi ozityayo, unokufumana ukuphazamiseka kwesisu. Nangona kunjalo, umzimba wakho uya kuqhelana nako emva kweeveki ezimbalwa. Ngokuqhelekileyo kucetyiswa ukuba wongeze iikomityi ezi-1-2 zeembotyi ngeveki ekutyeni kwakho. Ukutya okunesondlo yeyona nto ibalulekileyo.