Wake wayibona yini ibhontshisi enkulu, eyisicaba, eluhlaza noma enombala okhilimu esitolo sokudla? Abanye abantu bayibiza nangokuthi ibhotela. Empeleni, sikhuluma ngamaLima Beans. Lokhu akusikho nje ukudla okulula okumnandi, kodwa ukudla okumnandi okunikeza izinzuzo ezimangalisayo emzimbeni wethu. Ngakho-ke namuhla, ake sixoxe ngezinzuzo zezempilo ezifihliwe zala ma-lima beans.
Ziyini lezi bhontshisi ze-lima?
Kalula nje, ubhontshisi be-lima luhlobo lwe-legume, olufana nobhontshisi oluhlaza, ubhontshisi oluhlaza, kanye ne-lentile. Baqanjwa igama labo edolobheni laseLima, inhloko-dolobha yasePeru. Sekungamakhulu eminyaka abantu baseNingizimu neMelika Ephakathi besebenzisa lawa bhontshisi ukuze baqinise futhi badle kahle.
Ezweni lakithi, sivame ukubona ubhontshisi be-lima obomisiwe, osemathinini, noma oqandisiwe. Lawa abizwa ngamagama ahlukene. Ubhontshisi webhotela kanye nobhontshisi ophindwe kabili nawo abizwa ngento efanayo. Ngakho-ke kungakhathaliseki ukuthi igama liyini, ikhwalithi iyafana.
Izinzuzo ezimangalisayo zezempilo zama-lima beans
Ubhontshisi uwukudla okumnandi okugcwele amaprotheni, i-fiber, kanye nezakhamzimba eziningi. Ubhontshisi be-Lima bunezinye izinzuzo eziningi. Ake sibheke ukuthi ziyini lezo zinzuzo.
| Inzuzo yezempilo | Indlela okuthinta ngayo umzimba |
|---|---|
| Ukulawulwa Kwesifo Sikashukela | Ngenxa yefayibha encibilikayo ekhona kuyo, ama-carbohydrate esiwadlayo amuncwa kancane ngumzimba. Lokhu kusho ukuthi amazinga kashukela egazini awakhuphuki ngokuzumayo. Lokhu kuhle kakhulu kumuntu onesifo sikashukela. |
| Impilo yesistimu yokugaya ukudla | I-fibre engancibiliki kuyo isebenza njengomshanelo ukuhlanza amathumbu ethu. Ivimbela ukuqunjelwa futhi inciphise ingozi yezimo ezifana nama-hemorrhoids. Iphinde isize ukwandisa amagciwane awusizo emathunjini futhi inciphise ingozi yomdlavuza wamathumbu amakhulu. |
| Impilo Yenhliziyo | Ubhontshisi be-Lima abunawo amafutha agcwele noma i-cholesterol eyingozi. Kunalokho, aqukethe amafutha awusizo. Lawa ehlisa izinga le-cholesterol embi (i-LDL cholesterol) egazini, anciphise ingozi yesifo senhliziyo. Aphinde asize ekulawuleni umfutho wegazi. |
| Ukuvimbela i-Anemia | Ubhontshisi beLima bungumthombo ocebile wensimbi . Inkomishi eyodwa yobhontshisi beLima obuphekiwe inikeza cishe ingxenye yesine yesidingo sensimbi sansuku zonke. I-anemia yokuntuleka kwensimbi ivamile, ikakhulukazi kwabesifazane. Ubhontshisi beLima buyisisombululo esihle salokhu. |
| Kokusebenza kobuchopho | I -manganese yamaminerali equkethwe lapha ibalulekile ekuthuthukisweni kobuchopho kanye nokushintshana kwemiyalezo phakathi kwamangqamuzana ezinzwa (ama-neurotransmitters). Lokhu kuthuthukisa inkumbulo kanye nempilo yobuchopho. |
| Ukulawula Isisindo | Ngenxa yokuqukethwe kwawo okuphezulu kwamaprotheni kanye ne-fiber, ubhontshisi be-lima bungakusiza uzizwe usuthi ngisho nangemva kokudla okuncane. Buthatha isikhathi eside ukugaya, okubambezela ukuqala kwendlala. Lokhu kungasiza ekulawuleni ukudla ngokweqile futhi kukusize ugcine isisindo esinempilo. |
Ubhontshisi be-lima budla kanjani ngokomsoco?
Ngaphezu kwe-iron, amaprotheni, kanye ne-fiber, ubhontshisi be-lima buqukethe ezinye izakhamzimba eziningi eziwusizo.
- I-Molybdenum: Isiza ekuqhekekeni kwamaprotheni futhi isuse ubuthi emzimbeni.
- Ithusi: Kubalulekile ekukhiqizweni kwamandla kanye nokwakheka kwemithambo yegazi.
- I-Folate (i-Vitamin B9): Ibalulekile komama abakhulelwe. Ivimbela ukukhubazeka kwe-neural tube enganeni.
- I-Phosphorus: Ibalulekile ekukhuleni kwamathambo namazinyo.
- I-Thiamine (i-Vitamin B1): Isiza ukuguqula ukudla kube amandla.
Cabanga ngalokhu: Inkomishi eyodwa (cishe amagremu angu-170) yama-lima beans aphekiwe iqukethe:
- Amakhalori: 209
- Amaprotheni: 12 amagremu
- Amafutha: 0.5 amagremu
- Ama-carbohydrate: 40 amagremu
- I-Fiber: 9 amagremu
Kodwa khumbula, ubhontshisi we-lima osemathinini ugcwele usawoti (i-sodium). Ukudla usawoti omningi akukuhle enhliziyweni. Ngakho-ke, uma usebenzisa ubhontshisi osemathinini, wahlanze kahle ngamanzi ngaphambi kokuwusebenzisa ukuze ususe usawoti.
Ungayithatha kanjani? Ungayipheka kanjani?
Ubhontshisi be-Lima buyatholakala ezitolo ezinkulu unyaka wonke, buqandisiwe, busemathinini, noma bomisiwe. Kungcono ukukhetha ubhontshisi obomisiwe noma obuqandisiwe.
- Ubhontshisi obomisiwe: Bucwilise emanzini ubusuku bonke ngaphambi kokupheka. Lokhu kuzosiza ukupheka ngokushesha futhi kunambitheke kangcono.
- Ubhontshisi oqandisiwe nosemathinini: Lokhu kungaphekwa ngqo kusuka ethinini, kodwa ungakhohlwa ukuwahlanza uma esemathinini.
Ezinye izindlela ezimnandi zokukwenza
- Bilisa kahle, engeza amafutha omnqumo amancane, bese ufaka ugalikhi.
- Yenza isaladi elimnandi ngokuhlanganisa ummbila nopelepele.
- Faka ezitsheni ezifana namasangweji ne-pasta ukuze uthuthukise inani lazo lokudla okunempilo.
- Hlanganisa kahle bese wenza ukhilimu bese uyisebenzisa njenge-hummus.
Ingabe ikhona ingozi? Izinto okufanele uzazi
Ubhontshisi beLima buwukudla okuphephile kakhulu nokunomsoco, kodwa kuhle ukuqaphela izinto ezimbalwa.
1. Igesi kanye nokuqunjelwa: Abanye abantu bangase babe negesi kanye nokuqunjelwa ngemva kokudla ubhontshisi we-lima. Lokhu kungenxa yokuqukethwe kwawo okuphezulu kwe-fiber. Indlela engcono kakhulu yokunciphisa lokhu ukupheka ubhontshisi kahle . Uma usebenzisa ubhontshisi owomile, ukuwucwilisa emanzini okungenani amahora ama-4 kungasiza ekunciphiseni le nkinga.
2. Ukungezwani komzimba: Uma une-allergy kuma-legumes afana no-chickpeas, i-soy, noma ama-lentile, kungcono kakhulu ukubonisana nodokotela wakho ngaphambi kokudla ubhontshisi be-lima.
3. Ingozi ye-Cyanide: Ungakhathazeki ngalokhu. Lalela ngokucophelela. Eminye imidumba, okuhlanganisa nobhontshisi be-lima, iqukethe i-compound ebizwa ngokuthi 'i-linamarin' uma ingaphekiwe . Lokhu kungaphenduka ubuthi obubizwa ngokuthi i-cyanide uma kudliwa kungaphekiwe.
Kodwa, okubaluleke kakhulu, le nhlanganisela iyabhujiswa ngokuphelele uma ubhontshisi be-lima buphekiwe kahle (buphekiwe kahle). Ngakho-ke, ungalokothi udle ubhontshisi be-lima buluhlaza noma buphekiwe kancane. Uma nje buphekiwe kahle, akukho okufanele ukhathazeke ngakho.
Uma unesifo sokuntuleka kwamaminerali, njengokuntuleka kwensimbi, kuwukuhlakanipha ukukhuluma nodokotela wakho ngalezi zinhlobo zokudla bese ucela iseluleko.
Umlayezo Wokuya Nawe Ekhaya
- Ubhontshisi be-Lima (ubhontshisi webhotela) ukudla okumnandi okucebile ngamaprotheni, i-fiber, i-iron, kanye nezinye izakhamzimba eziningi.
- Kuwusizo kakhulu ekulawuleni isifo sikashukela, impilo yenhliziyo, ukwehlisa isisindo, kanye nokuvimbela ukuqunjelwa.
- Uma usebenzisa ubhontshisi osemathinini, qiniseka ukuthi uyawageza kahle bese ususa usawoti.
- Ungalokothi uyidle iluhlaza. Ukuyipheka ngokuphelele kususa ngokuphelele zonke izinto eziyingozi, okwenza kube ukudla okuphephile nokunempilo.
- Uma unenkinga yokungezwani komzimba noma yezempilo, khuluma nodokotela wakho ngaphambi kokufaka noma yini entsha ekudleni kwakho.
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