Legumes inobata a nzvimbo inokosha mukudya kwedu kana kuti vanofanira. Vanotova nezuva ravo! Hongu, Kukadzi 10 iZuva reWorld Pulses. Asi nei zvakakosha kudya nyemba vhiki imwe neimwe? Zvinotibatsira sei?
Carob, lupine, chickpea, pea, bhinzi yakakura, bhinzi, nyemba, soya bean... nyemba dzinonyanya kufarirwa. Asi chii chinonzi legume? Sangano reFood and Agriculture Organisation reUnited Nations (FAO) rinotsanangura mhunga semhodzi dzinodyiwa dzezvirimwa zvinokohwewa kuti zvidyiwe.
Zvakanakira mbambaira
Mbeu dzakagara dzine huremu hukuru mukudya kwedu uye dzinofanira kuramba dzichidaro. Kana tikatarisa kuumbwa kwayo, inogumira mumvura uye yakakwirira mumakrohydrates akaoma (starch uye dietary fiber) uye mapuroteni. Wanga uchiziva here kuti nyemba dzine mapuroteni akapetwa kaviri anowanikwa muzviyo zvakaita segorosi? Zvekuti ivo ndevamwe ve masosi makuru emapuroteni yemuriwo mavambo.
Uyewo, vakapfuma nefibre saka vanobatsira kuvandudza hutano hwekudya uye kuderedza njodzi yechirwere chemoyo. Kana iwe uchidya maruva nguva dzose, njodzi yekoronary uye yemwoyo zvirwere ichave yakaderera.
Vanewo a yakakwirira simbi zvemukati. Nyere, bhinzi chena, pizi nenzungu, pakati pema legumes, ndiwo ane iron yakanyanya. Simbi ine kunwisa kwaunogona kuvandudza nekubatanidza maruva aya nezvikafu zvine vhitamini C.
Pakati pemamicronutrients avainawo, zvinotevera zvinomira pachena: mavhitaminzi eboka B (folic acid), vhitamini E uye potassium, asiwo zvicherwa zvakadai secalcium uye magnesium. Izvi zvinosiyana zvichienderana nemhando yega yega ye legume, asi kazhinji tinogona kutaura kuti vane chekudzivirira pakurwisa kuzvimba, oxidation uye kukuvara kwechiropa.
Legumes ndeyemunhu wese. muchimiro chayo chomuzvarirwo haina gluten, saka vanogona kudyiwa nevanhu veceliac. Izvo zvinoshandiswawo mukudya kune vanhu vane chirwere cheshuga, sezvo vanobatsira kudzikamisa shuga yeropa.
Kushandisa kwako ndiko kurairwa pamatanho ese; muhuduku, semuenzaniso, vanobatsira kusangana nezvinodiwa zvezuva nezuva zvesimba. Uye kukosha kwekudya miriwo svondo rega rega kunoendeswa kune vakadzi vane menopause, sezvo vachiita senge vanobatsira kuderedza zviratidzo.
Zvakawanda sei zvatinozvibatanidza mukudya kwedu kwevhiki nevhiki?
Ikozvino kurudziro yevakuru vane hutano ndeye, kazhinji, ye pakati pematatu kusvika mana pasvondo. Uye tinorevei nechikamu? A mbishi huwandu anenge 20-30 magiramu pamunhu. Chitsama chidiki ichocho chaigaro taurwa nambuya, asi zviri nani kuyera.
Iyo nzira yakanaka yekupedzisa ma legumes uye kuwana yakakwira kukosha kweprotein mhando ndeye uvaperekedze nezviyo. Sei uchifunga kuti tsika the derere kana nhiyo nemupunga? Iwe unogona zvakare kusanganisa bhinzi nequinoa, semuenzaniso, kana pasta nebhinzi.
Munyika dzeMediterranean, huku, bhinzi nepizi Ndiwo maruva anodyiwa zvakanyanya uye ane tsika refu. Muchokwadi, iri munyika idzi uko dzinopedzwa muhuwandu hukuru (8-23 g / munhu / zuva) kana tichitaura nezveEurope. Zvichida inewo chimwe chinhu chekuita nechokuti ivo vakachipa uye kuti munzvimbo dzine urombo uye dzakanyanya kuora mwoyo dzinowanzoshandiswa seprotein base panzvimbo yeiyo yemhuka yakabva.
Tinodzipedza sei?
ari spoon ndiro Ivo isarudzo huru mukati memwedzi inotonhora yegore. Iyo legume stews, inoperekedzwa nemiriwo, zviyo uye mbatatisi inonaka, inovaka muviri uye inonyaradza kwazvo sarudzo. Asi haisiriyo yega imwe nzira yatinofanira kubatanidza maruva mukudya kwedu.
Unogona kugadzirira saladi inotonhora, veggie burgers, makumbo, hummus uye makirimu achiasanganisa nemiriwo uye ane kana asina akabatana neprotein yemhuka. Iriwo pfungwa huru kubika mamwe ma legumes woawedzera mundiro dzako sendiro yekudivi. Inogona kuchengetwa kwemazuva matatu mufiriji mumudziyo usina mhepo.
Iwe unofarira kudya maruva sezvatinoita isu? In Bezzia Iwe une akawanda mabikirwo ane aya seanopikisa ekubatanidza mumenyu yako yevhiki.