Ngaba wakha wayibona imbotyi enkulu, esicaba, eluhlaza okanye enemibala ekhrimu evenkileni yokutya? Abanye abantu bayazibiza ngokuba yimbotyi yebhotolo. Enyanisweni, sithetha ngeembotyi zeLima. Ezi azisiso nje isidlo esimnandi, kodwa zizinto zokutya ezinika iingenelo ezimangalisayo emizimbeni yethu. Ngoko ke namhlanje, masithethe ngeengenelo ezifihlakeleyo zempilo zezi mbotyi zelima.
Zithini ezi mbotyi zelima?
Ngamafutshane, iimbotyi zelima luhlobo lwembotyi, ezifana neetships, iimbotyi eziluhlaza, kunye neelentile. Zifumene igama lazo kwisixeko saseLima, ikomkhulu lasePeru. Kangangamakhulu eminyaka, abantu baseMzantsi naseMbindini Melika bebesebenzisa ezi mbotyi ukuze bafumane amandla kunye nesondlo.
Kwilizwe lethu, sihlala sibona iimbotyi zelima ezomisiweyo, ezisemathinini, okanye eziqandisiweyo. Ezi zibizwa ngamagama ahlukeneyo. Iimbotyi zebhotolo kunye neembotyi ezimbini nazo zibizwa into enye. Ngoko ke nokuba ligama lini, umgangatho uyafana.
Iingenelo ezimangalisayo zempilo zeembotyi zelima
Iimbotyi zizinto zokutya eziphezulu ezigcwele iiproteni, ifayibha, kunye nezondlo ezininzi. Iimbotyi zeLima zinezinye zezi zibonelelo. Makhe sijonge ukuba zeziphi ezo zibonelelo.
| Inzuzo yempilo | Indlela echaphazela ngayo umzimba |
|---|---|
| Ulawulo lweSifo seswekile | Ngenxa yefayibha enyibilikayo ekhoyo kuyo, iicarbohydrate esizityayo zifunxwa kancinci ngumzimba. Oku kuthetha ukuba amanqanaba eswekile egazini awonyuki ngequbuliso. Oku kulungile kakhulu kumntu onesifo seswekile. |
| Impilo yenkqubo yokugaya ukutya | Ifayibha enganyibilikiyo ekuyo isebenza njengomtshayelo ukucoca amathumbu ethu. Ithintela ukuqhina kwaye inciphisa umngcipheko wezifo ezifana ne-hemorrhoids. Ikwanceda ukwandisa iibhaktheriya eziluncedo emathunjini kwaye inciphise umngcipheko womhlaza wamathumbu amakhulu. |
| Impilo yeNtliziyo | Iimbotyi zeLima azinawo amafutha agcweleyo okanye i-cholesterol eyingozi. Endaweni yoko, ziqulethe amafutha aluncedo. Ezi zinciphisa inqanaba le-cholesterol embi (i-LDL cholesterol) egazini, zinciphisa umngcipheko wesifo sentliziyo. Zikwanceda ekulawuleni uxinzelelo lwegazi. |
| Uthintelo lwe-Anemia | Iimbotyi zeLima zingumthombo otyebileyo wesinyithi . Ikomityi enye yeembotyi zeLima eziphekiweyo inika malunga nekota yemfuneko yesinyithi yemihla ngemihla. I-anemia yokunqongophala kwesinyithi ixhaphakile, ingakumbi phakathi kwabasetyhini. Iimbotyi zeLima zisisombululo esihle kakhulu koku. |
| Ukusebenza kwengqondo | Iminerali ye -manganese equlethwe apha ibalulekile ekuphuhlisweni kwengqondo kunye nokutshintshiselana ngemiyalezo phakathi kweeseli zemithambo-luvo (ii-neurotransmitters). Oku kuphucula inkumbulo kunye nempilo yengqondo. |
| Ukulawula Ubunzima | Ngenxa yokuba ziqulathe iiproteni ezininzi kunye nefayibha, ii-lima beans zinokukunceda uzive ugcwele nokuba sele utye kancinci. Zithatha ixesha elide ukugaya ukutya, nto leyo ebangela ukuba ulambe. Oku kunokukunceda ukulawula ukutya kakhulu kwaye kukuncede ugcine ubunzima obusempilweni. |
Zinjani iimbotyi zelima ngokwesondlo?
Ukongeza kwi-iron, iproteni kunye nefayibha, iimbotyi zelima ziqulethe nezinye izondlo ezininzi ezixabisekileyo.
- I-Molybdenum: Inceda ukuqhekeza iiproteni nokususa ubuthi emzimbeni.
- I-Copper: Ibalulekile ekuveliseni amandla nasekubunjweni kwemithambo yegazi.
- I-Folate (iVitamin B9): Ibalulekile koomama abakhulelweyo. Ithintela iziphene ze-neural tube kumntwana.
- I-Phosphorus: Ibalulekile ekukhuleni kwamathambo namazinyo.
- I-Thiamine (iVitamin B1): Inceda ukuguqula ukutya kube ngamandla.
Khawucinge ngoku: Ikomityi enye (malunga ne-170 grams) yeembotyi zelima eziphekiweyo iqulethe:
- Iikhalori: 209
- Iiproteni: 12 grams
- Amafutha: 0.5 grams
- Iicarbohydrate: 40 grams
- Ifayibha: 9 grams
Kodwa khumbula, iimbotyi zelima ezisemathinini zinomlinganiselo ophezulu wetyuwa (i-sodium). Ukutya ityuwa eninzi akulunganga entliziyweni. Ngoko ke, ukuba usebenzisa iimbotyi ezisemathinini, zihlambe kakuhle ngamanzi ngaphambi kokuba uzisebenzise ukususa ityuwa.
Ungayithatha njani? Ungayipheka njani?
Iimbotyi zeLima ziyafumaneka kwiivenkile ezinkulu unyaka wonke, zikhenkceziwe, zisezitotini, okanye zomisiwe. Kungcono ukhethe iimbotyi ezomileyo okanye ezikhenkcezisiweyo.
- Iimbotyi ezomileyo: Zicwilise emanzini ubusuku bonke ngaphambi kokuba uzipheke. Oku kuya kuzinceda zipheke ngokukhawuleza kwaye zibe nencasa engcono.
- Iimbotyi eziqandisiweyo nezisemathinini: Ezi zingaphekwa ngqo kwi-can, kodwa ungalibali ukuzihlamba ukuba zisemathinini.
Ezinye iindlela ezimnandi zokwenza
- Yibilise kakuhle, yongeza ioyile yomnquma encinci, uze uyitshise negalikhi.
- Yenza isaladi emnandi ngokudibanisa umbona nepepile.
- Yifake kwizitya ezifana neesandwich kunye nepasta ukuze wongeze ixabiso lesondlo sazo.
- Xuba kakuhle uze wenze ikhrimu uze uyisebenzise njenge-hummus.
Ngaba ikho ingozi? Izinto ekufuneka uzazi
Iimbotyi zeLima zikutya okukhuselekileyo nokunesondlo, kodwa kulungile ukuqaphela izinto ezimbalwa.
1. Igesi kunye nokudumba: Abanye abantu banokuba negesi kunye nokudumba emva kokutya iimbotyi zelima. Oku kungenxa yomxholo wazo ophezulu wefayibha. Eyona ndlela ilungileyo yokunciphisa oku kukupheka iimbotyi kakuhle . Ukuba usebenzisa iimbotyi ezomileyo, ukuzifaka emanzini ubuncinane iiyure ezi-4 kunokunceda ukunciphisa le ngxaki.
2. Ii-Allergies: Ukuba une-allergy kwiimbotyi ezifana neetshickles, i-soy, okanye iilentils, kungcono ukubonana nogqirha wakho ngaphambi kokuba utye ii-lima beans.
3. Umngcipheko weCyanide: Musa ukoyika oku. Mamela ngononophelo. Ezinye iimbotyi, kuquka neembotyi zelima, ziqulethe into ebizwa ngokuba yi-'linamarin' xa iluhlaza . Oku kungaguquka kube yityhefu ebizwa ngokuba yi-cyanide xa ityiwa iluhlaza.
Kodwa, okona kubaluleke kakhulu, le ngxube iyatshatyalaliswa ngokupheleleyo xa iimbotyi zelima ziphekwe kakuhle (zibilisiwe kakuhle). Ngoko ke, ungaze uzitye iimbotyi zelima ziluhlaza okanye zingaphekwanga kakuhle. Logama nje ziphekwe kakuhle, akukho nto inokubangela ixhala ngazo.
Ukuba unengxaki yokunqongophala kwezimbiwa, njengokunqongophala kwesinyithi, bubulumko ukuthetha nogqirha wakho malunga nolu hlobo lokutya kwaye ucele ingcebiso.
Umyalezo Wokuya Ekhaya
- Iimbotyi zeLima (iimbotyi zebhotolo) zizinto zokutya eziphezulu ezityebileyo kwiproteni, ifayibha, isinyithi, kunye nezinye izondlo ezininzi.
- Iluncedo kakhulu ekulawuleni isifo seswekile, impilo yentliziyo, ukwehla kobunzima bomzimba, kunye nokuthintela ukuqhina.
- Ukuba usebenzisa iimbotyi ezisemathinini, qiniseka ukuba uzihlambe kakuhle kwaye ususe ityuwa.
- Ungaze uyitye iluhlaza. Ukuyipheka kakuhle kususa zonke izinto eziyingozi, nto leyo eyenza ukuba ibe kukutya okukhuselekileyo nokunempilo.
- Ukuba uneengxaki zempilo okanye unee-allergies, thetha nogqirha wakho ngaphambi kokuba wongeze nantoni na entsha kwindlela otya ngayo.
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