Ama-Black-Eyed Peas awawona nje ukudla! Ake sixoxe ngalezi zakhiwo ezimangalisayo

Sonke sithanda ukudla ama-cowpeas nelayisi nosawoti kanye ne-chili, akunjalo? Noma amanye ama-cowpeas anongiwe kahle... Ngisho nokucabanga ngawo kwenza imilomo yethu iphuze amanzi. Kodwa bewazi ukuthi ama-cowpeas akusiwo nje isidlo esimnandi, kodwa futhi ukudla okumnandi okunikeza imizimba yethu izinzuzo ezingenakucatshangwa? Abantu abaningi abazi ukubaluleka kwangempela kwalokhu. Ngakho-ke namuhla, ake sixoxe ngezimfihlo ezinkulu zempilo ezifihliwe ngaphakathi kwalezi zimbewu ezincane zama-cowpeas.

Ithini ngempela le cowpie?

Ama-Black-Eyed Peas empeleni awuhlobo lobhontshisi. Abizwa nangokuthi ama-cowpeas ngesiNgisi. Athola igama lawo endaweni emnyama efana namehlo emaqoqweni awo amhlophe. Angukudla okunomsoco kakhulu okutshalwa emhlabeni wonke.

Njengamanye amantongomane, ama-cashew angumthombo omuhle kakhulu wamaprotheni ne -fiber , okunikeza imizimba yethu umthombo omkhulu wamandla. Kalula nje, angenye yezinto ezibaluleke kakhulu esingazifaka ekudleni kwethu.

Ake sibheke inani lokudla okunomsoco lobhontshisi?

Ake sibheke ukuthi yini etholakala engxenyeni yendebe (cishe amagremu angu-85) kabhontshisi. Lezi yizilinganiso ezitholakala kubhontshisi ophekiwe.

Ngaphezu kwalokho, ubhontshisi uwukudla okucebile ngama-carbohydrate ayinkimbinkimbi. Lokhu kusho ukuthi kuthatha isikhathi eside ukugaya, ngakho-ke imizimba yethu ithola amandla ngokulinganayo. Lokhu kusiza futhi ekunciphiseni isisindo.

Ngaphezu kwalokho, ubhontshisi uqukethe la mavithamini namaminerali abalulekile:

• I-calcium
• Insimbi
• I-Vitamin A
• I-Magnesium
• I-Zinc
• Ithusi
• I-Manganese
• I-Folate
• I-Vitamin K
• I-Potassium

Izinzuzo ezimangalisayo zezempilo zokudla ubhontshisi

Izinzuzo zokudla okunempilo zobhontshisi azinamkhawulo. Ake sibheke ezimbalwa zazo.

Into ebalulekile komama abakhulelwe

Kwabomama abakhulelwe , ubhontshisi uyigugu njengegolide. Ingxenye yendebe yobhontshisi obilisiwe iqukethe u-44% wenani lansuku zonke le-folate . Le folate iyisakhi esibalulekile esisiza ukuvimbela ukukhubazeka kokuzalwa ebuchosheni nasemgogodleni wengane engakazalwa.

Kuhle kakhulu ekulawuleni isisindo

Uma uzama ukunciphisa isisindo, yenza ubhontshisi ube umngane wakho omkhulu. Ucebile nge- fiber encibilikayo nengancibiliki . Le fiber ikusiza uzizwe usuthi ngisho nangemva kokudla okuncane. Lokhu kusiza ukulawula ukudla ngokweqile. Futhi, amaprotheni nama-carbohydrate agaya kancane kukusiza ukuthi uhlale usuthi isikhathi eside.

Umzimba uthola amandla amahle.

Isigamu sendebe yobhontshisi siqukethe u-40% - 52% wenani lansuku zonke le-manganese . Le manganese iyi-antioxidant enamandla esiza amangqamuzana emizimba yethu ukukhiqiza amandla. Futhi, iphrotheni inikeza amandla amahle emzimbeni.

Kusiza ukugcina amehlo ephilile

Isigamu sendebe yama-chickpeas siqukethe u-13% wenani lansuku zonke le-vitamin A. I-Vitamin A ibaluleke kakhulu empilweni yamehlo ethu. Isiza ekuvikeleni i-cornea yeso, ikhiqize ukuthambisa okudingekayo kwamehlo, futhi isize i-retina ukuthi isebenze kahle.

Kuvikela impilo yenhliziyo

Ukwengeza i-fiber eningi ekudleni kwakho kunganciphisa ingozi yakho yezinkinga zenhliziyo nemithambo yegazi. Izifundo zithole ukuthi ukudla okune-fiber eningi kunganciphisa amazinga e-cholesterol ephelele egazini, ikakhulukazi i-cholesterol "embi" (i-low-density lipoprotein noma i-LDL).

Kunciphisa ingozi yesifo sikashukela

I-fibre encibilikayo kubhontshisi iyasiza ekugayweni kokudla. Lokhu kusiza ekulawuleni izinga lokufakwa ushukela egazini.Ngenxa yokuthi ivimbela ukwanda koshukela egazini, ubhontshisi uyisidlo esihle kakhulu kubantu abanesifo sikashukela nalabo abasengozini yokuba nesifo sikashukela. Kodwa-ke, uma unesifo sikashukela, kungcono ukukhuluma nodokotela wakho ngokudla kwakho.

Kuqinisa amathambo

Isigamu sendebe yobhontshisi siqukethe u-8% wenani elinconywayo le-calcium nsuku zonke. Njengoba sonke sazi, i-calcium ibalulekile ekugcineni amathambo eqinile.

Uyilungisa kanjani kahle inkomishi yekhofi?

Singathenga ama-chickpeas omisiwe, aqandisiwe, kanye nama-canned ezitolo. Uma wenza ama-chickpeas omisiwe, udinga ukuwacwilisa bese uwabilisa njengamanye amantongomane.

Kungani udinga ukucwilisa ubhontshisi?

Nakuba amantongomane enomsoco, aqukethe izithako okunzima ukuzigaya. Yingakho sithi agcwalisa isisu ngegesi futhi agcwalise isisu . Uma ucwilisa amantongomane ubusuku bonke, cishe ama-90% alezi zithako okunzima ukuzigaya ayancibilika emanzini. Ngemuva kwalokho, ukudla okuphekiwe kulula kakhulu emizimbeni yethu ukukugaya.

Izindlela zokupheka ubhontshisi

• Ukucwilisa ubusuku bonke: Geza ubhontshisi owomile, engeza cishe izinkomishi ezintathu zamanzi enkomishini eyodwa yobhontshisi, bese uwuyeka ucwilise ubusuku bonke. Ngosuku olulandelayo, khipha amanzi, engeza amanzi amasha, engeza u-anyanisi negalikhi uma uthanda, bese ubilisa ubhontshisi kuze kube yilapho uthambile (cishe amahora amabili). Faka usawoti ekugcineni. Ngaphandle kwalokho, ubhontshisi ungase ungapheki kahle futhi ube lukhuni.
• Ukucwilisa Okusheshayo: Uma unesikhathi esincane, faka ubhontshisi ebhodweni, wengeze amanzi, bese ubilisa cishe imizuzu emi-2. Bese ususa ekushiseni, umboze, bese uwuyeka uhlale cishe ihora. Bese ukhipha amanzi, wengeze amanzi amasha, bese ubilisa cishe imizuzu engama-45 - 60.
• Isitofu Sokucindezela: Faka ubhontshisi ohlanziwe, amanzi, kanye nezinongo esitofu bese upheka ngomfutho ophezulu cishe imizuzu eyi-16. Bese uvumela umfutho ukhululeke ngokwemvelo imizuzu engama-20, bese ukhulula ngokushesha umfutho osele.

Imibuzo Evame Ukubuzwa (Imibuzo Evame Ukubuzwa)

Ingabe ukudla ubhontshisi kungadala ukucasuka kwesisu?

Yebo, abanye abantu bangase babe negesi esiswini sabo. Isixazululo esingcono kakhulu salokhu ukubacwilisa kahle ngaphambi kokupheka. Lokhu kuzonciphisa le nkinga ngezinga elikhulu.

Ingabe ukudla ubhontshisi nsuku zonke kuhle empilweni yakho?

Uma ukhuphula ngokuzumayo inani lemidumba oyidlayo, ungase uzwe ubuhlungu besisu. Kodwa-ke, umzimba wakho uzojwayela ngemva kwamasonto ambalwa. Ngokuvamile kunconywa ukuthi wengeze izinkomishi ezingu-1-2 zemidumba ngesonto ekudleni kwakho. Ukudla okulinganiselayo kuyinto ebaluleke kakhulu.