Asikwazi ukwenza iphutha ngesobho elimnandi le-lentil nelayisi lethu lansuku zonke, akunjalo? Noma i-chickpea ephekiwe nabangani ngesikhathi setiye kusihlwa, noma i-green gram nelayisi le-curd ekuseni... Lokhu ukudla esikujabulelayo ekuphileni kwethu kwansuku zonke. Kodwa bewazi ukuthi konke lokhu kungokwasemndenini omkhulu ofanayo, ukudla okumnandi okugcwele ukudla okunomsoco? Lokhu yilokho esikubiza ngokuthi ' ama-legume '. Namuhla, ake sixoxe kabanzi ngalokhu kudla okuthandwayo.
Imifino, Ubhontshisi kanye nobhontshisi - Uyini umehluko?
Sizwa la magama amathathu ngaso sonke isikhathi, ngakho-ke ngezinye izikhathi kungaba yinto edidayo kancane. Masikwenze kube lula.
- Imifino: Kalula nje, lo umndeni omkhulu kunayo yonke. Leli igama elivela ekuhlukanisweni kwezitshalo. Izitshalo ezikhiqiza ama-pod zingaphansi kwalomndeni. Kunezinhlobo ezingaphezu kuka-16,000 zalesi sitshalo emhlabeni jikelele.
- Ubhontshisi: Ubhontshisi uyilungu elilodwa nje lomndeni omkhulu we-legume. Ziyimbewu ezinkulu, ezivame ukuba nezinso ezikhula ngaphakathi kwezitshalo ze-legume.
- Ama-pulses: Lezi yizimbewu ezomisiwe ezitholakala kuma-pods ezitshalo ze-leguminous. Isibonelo, ama-lentile omisiwe, ama-chickpeas, ubhontshisi oluhlaza, kanye nobhontshisi wezinkomo esiwathenga esitolo awela ngaphansi kwesigaba 'sama-pulses'.
Ngakho-ke, uyaqonda? Yonke 'i-Pulse' iyi-'Legume'. Futhi yonke 'i-Bean' iyi-'Legume'. Kodwa akuwona wonke 'i-Legume' eyi-'Pulse' noma 'i-Bean'. (Isibonelo, izinto ezifana nama-bean pod esiwadla ngqo e-pod).
Yiziphi izinhlobo zemifino ezidumile ezweni lakithi?
Sonke siyazi ukuthi kunezinhlobo eziningi zemifino esiyidla njalo. Ake sibone ukuthi iyini.
| Uhlobo lwe-Legume | Izibonelo Ezivamile eSri Lanka |
|---|---|
| Ama-lentile | Amalentili abomvu (amalentili e-Mysore), amalentili ansundu |
| Uphizi nophizi | Ubhontshisi, ubhontshisi we-mung, ubhontshisi we-cowpeas, ubhontshisi oluhlaza |
| Ubhontshisi | Ubhontshisi wezinso, ubhontshisi omnyama, ubhontshisi wesoya |
| Amantongomane | Abantu abaningi bacabanga ukuthi amantongomane awuhlobo 'lwamantongomane', kodwa empeleni amantongomane ayisitshalo esikhula ngaphansi komhlaba futhi esingowomndeni we-legume. |
Izinzuzo ezimangalisayo zezempilo zalezi zitshalo emizimbeni yethu
Imifino ayiyona nje into egcwalisa isisu. Iwukudla okumnandi okugcwele izakhamzimba futhi okunikeza izinzuzo eziningi ezibalulekile empilweni yethu.
- Icebile ngamaprotheni: Ikakhulukazi kulabo abangadli inyama noma inhlanzi, ama-legumes angumthombo omuhle kakhulu wamaprotheni asekelwe ezitshalweni. Lawa abalulekile ekukhuleni komzimba nasekulungisweni kwamaseli.
- Isiza ekugayeni ukudla: Lesi sithelo sicebile nge-fiber . Le fibre ayisizi nje kuphela ekunciphiseni izinkinga ezifana nokuqunjelwa, kodwa futhi inikeza ukudla okuhle kwamagciwane awusizo emathunjini ethu, okusiza ukugcina uhlelo lonke lokugaya ukudla luphilile.
- Kuvikela impilo yenhliziyo: Imifino inganciphisa izinga le -cholesterol embi egazini. Futhi iyasiza ekulawuleni umfutho wegazi. Lokhu kunciphisa ingozi yesifo senhliziyo.
- Kusiza ukulawula isifo sikashukela: Ngenxa yama-carbohydrate ayinkimbinkimbi kanye ne-fiber kuma-legumes, ushukela umuncwa kancane kancane egazini uma udliwa. Lokhu kuvimbela amazinga kashukela egazini ukuthi akhuphuke ngokuzumayo. Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela kanye nalabo abasengozini yokuthola isifo sikashukela.
- Kunciphisa ingozi yomdlavuza: Aqukethe ama-antioxidants anamandla njenge -polyphenols . Lawa avikela amangqamuzana ethu kuma-free radicals alimaza amangqamuzana ethu. Izifundo zithole ukuthi lokhu kunganciphisa ingozi yezinhlobo ezithile zomdlavuza.
- Kusiza ekulawuleni isisindo somzimba: Njengoba kucebile nge-fiber namaprotheni, ubhontshisi ukwenza uzizwe usuthi ngisho nangemva kokudla okuncane. Lokhu kusiza ekulawuleni ukudla ngokweqile futhi kusiza ekulawuleni isisindo somzimba.
"Izakhamzimba Ezilwa Nokudla" - ingabe lokhu kuyinto okufanele uyesabe ngempela?
Kungenzeka ukuthi uke wezwa igama elithi "izithako zokudla" uma ukhuluma ngemifino. Uma uzwa lokhu, ungase uzibuze ukuthi ingabe lokhu kuyingozi yini emzimbeni. Ake sibheke ukuthi kuyini ngempela.
Kalula nje, lezi yizinhlanganisela ezenzeka ngokwemvelo kuma-legume. Zikhona ukuvikela isitshalo ezinambuzaneni nakweminye imonakalo. Kodwa uma sizidla, zingaphazamisa kancane ikhono lemizimba yethu lokumunca izakhamzimba ezithile, njenge-iron, i-calcium, ne-zinc.
| Uhlobo lwe-antinutrient | Umthelela |
|---|---|
| Ama-Lectin | Kunciphisa ukumuncwa kwezakhamzimba ezifana ne-calcium, i-iron, ne-zinc. |
| Ama-phytates | Kunciphisa ukumuncwa kwensimbi, i-zinc, i-magnesium, ne-calcium. |
| Ama-tannins | Kunciphisa ukumuncwa kwensimbi. |
Kodwa ungesabi ngalokhu! Lokhu akuyona inkinga enkulu. Kunezindlela ezilula kakhulu zokuqeda imiphumela yalezi 'zinto ezilwa nezakhamzimba'. Okusho ukuthi, ukucwilisa ubhontshisi kahle bese uwupheka kahle. Lezi zindlela ezimbili zisusa iningi lala ma-compounds. Ngakho-ke, ungavumeli lokhu kube yisizathu sokuphuthelwa yizinzuzo eziphezulu zokudla okunempilo zebhontshisi.
Nansi indlela yokulungisa ama-legumes ngendlela efanele futhi emnandi!
Ukuze uthole okuningi ngemifino, kudingeka ilungiselelwe kahle.
1. Ukucwilisa: Ngaphandle kwezinye izinto ezifana ne-lentile, ubhontshisi owomile njenge-chickpeas, ubhontshisi wezinso, kanye nobhontshisi wezinkomo kufanele kucwiliswe emanzini amahora ambalwa (cishe amahora angu-8 noma ubusuku bonke) ngaphambi kokupheka. Lokhu kwenza kube lula ukupheka, futhi kususa lezo 'zinto ezilwa nezakhamzimba' kanye nezinto ezibangela igesi esikhulume ngazo. Lahla amanzi okucwilisa bese upheka ngamanzi amasha.
2. Ukupheka kahle: Lokhu kubaluleke kakhulu.Pheka njalo ubhontshisi uze upheke kahle. Ezinye izinhlobo, ikakhulukazi ubhontshisi wezinso, zingabangela ukucasuka kwesisu, isicanucanu, ukuhlanza, kanye nesifo sohudo uma zidliwa ziluhlaza noma zingaphekiwe kahle . Ngakho-ke, kubalulekile ukuzipheka kahle.
3. Ubhontshisi Osezitsheni: Uma usebenzisa ubhontshisi osezitsheni, njengobhontshisi, wahlanze kahle ngaphambi kokupheka. Lokhu kuzosusa usawoti owengeziwe kanye nokugcwalisa.
4. Indlela yokuyifaka ekudleni kwakho:
- Faka emasobheni ukuze wandise amaprotheni.
- Faka ubhontshisi nobhontshisi obilisiwe kumasaladi.
- Yenza ama-vada amnandi ngezinto ezifana ne-lentile nobhontshisi oluhlaza.
- Yenza isidlo esimnandi ngokupheka ama-chickpeas abilisiwe, ubhontshisi kanye nobhontshisi oluhlaza.
- Faka elayisini bese upheka (isb. i-green bean curd).
Umlayezo Wokuya Nawe Ekhaya
- Imifino ukudla esikudla nsuku zonke, njenge-lentile, ubhontshisi oluhlaza, kanye ne-lentile. Kuwukudla okuphezulu okugcwele amaprotheni, i-fiber, amavithamini kanye namaminerali.
- Lokhu kusiza ukulawula isifo sikashukela, izifo zenhliziyo, ukwehlisa isisindo, kanye nokunciphisa ingozi yomdlavuza.
- Ungesabi "izinto ezilwa nezakhamzimba." Imiphumela yazo ingasuswa ngokuphelele ngokuzicwilisa nokuzipheka kahle ngaphambi kokudla.
- Ukwengeza izinhlobo ezahlukene zemifino ekudleni kwakho kwamasonto onke kuyindlela enhle yokutshala imali endleleni yokuphila enempilo. Kuyindlela enhle yokwenza ukudla kwakho kube mnandi futhi kube nokudla okunempilo.
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