Uma ungazi ukuthi ungazivikela kanjani ukuthi imidumba ingangeni kugesi, ungaphuthelwa yilezi zeluleko ezizokumangaza. Ama-legumes angama- ukudla okunempilo kakhulu, kunoma yiluphi uhlobo lwawo. Kukudla okunothe ngensimbi, amaminerali, amavithamini, i-fiber kanye ne-carbohydrate futhi kufanele kube yingxenye yanoma ikuphi ukudla. Noma kunjalo, Enye yezingqinamba zabo lapho bezisebenzisa njalo ukuthi bakhipha uphethiloli.
Imbangela yokuthi imidumba ikhiphe igesi ingenye yezingxenye zayo, ama-oligosaccharides. Umzimba awukwazi ukugaya kalula la ma-molecule, ngakho-ke anqwabelana emathunjini amakhulu. Kungalesi sizathu kungani, ngemuva kokudla imidumba, ikakhulukazi uma ziphekwe ngendlela ethile, isisu siyavuvukala futhi kuvela ukucasuka okucasulayo.
Ungakwazi yini ukuvimbela imidumba ukuthi ingakhiphi igesi?
Indlela olungisa ngayo imidumba izokwenza umehluko, ngoba imfihlo isendleleni opheka ngayo leli qembu lokudla. Ukususa imidumba ekudleni akufanele neze kube yindlela efanele, ngoba kunjalo ukudla okunomsoco omningi ozuzisa kakhulu lomzimba. Ngakho-ke esikhundleni sokuzidla kancane, zama la maqhinga ukuvimbela imidumba ukuthi inganikeli igesi.
Bafake bacwilise
Imidumba imanziswa ikakhulukazi ukuyithambisa nokunciphisa isikhathi sokupheka, into eyehluka kuye ngohlobo lwembotyi. Futhi, yize kunembile futhi kufanele kwenziwe, ukumunca imidumba yiyona ndlela eyinhloko yokuvimbela ukuthi bangakhiphi igesi. Kodwa-ke, noma yisiphi isikhathi sokungena asanele, ngoba kuthatha okungenani amahora ayi-12 ukuze isikhumba sithambe. Lapho isikhumba siphukile, ama-oligosaccharides nawo aphukile.
Sebenzisa imidumba ngaphandle kwesikhumba
Uma uhlushwa ukungakhululeki okukhulu kusuka kumagesi ezitshalo zemidumba, ungakhetha uhlobo lwayo lokugaya ukudla. Ezitolo eziningi ungathola imidumba ngaphandle kwesikhumba. Ngakho-ke, uzokugwema ukuthatha ingxenye yomdumba umzimba ongakwazi ukugaya futhi ziyogaya kakhulu ukudla kwakho.
Faka i-baking soda
Uma upheka imidumba, ungangeza isipuni sesoda kusitshulu. Lokhu isheshisa isikhathi sokupheka futhi isiza imidumba ukuthi igaye ukudla kakhulu, okuqeda kakhulu ukucunuka okubangelwa yibo.
Ukuthinta okukhethekile ngamakhambi anamakha
I-Cumin ukugaywa kwemvelo ngokwemvelo, engeza isipuni kunoma yisiphi isitshulu sakho futhi uzobona ukuthi ikufanela kanjani kangcono kakhulu uma unesisu esibucayi. Emidumba kusiza kakhulu, ngaphezu kwalokho, inikeza ukuthinta kokunambitheka okwehlukile nokunothile kakhulu. Ungasebenzisa futhi amakhambi anamakha afana ne-thyme noma i-fennel.
Sebenzisa isipheki sejubane
Ngaphezu kokukugcinela isikhathi esiningi ekhishini, ukulungiselela imidumba endaweni yokupheka ingcindezi kuyindlela enhle yokuqeda amagesi abangelwa yimidumba. Futhi sengathi lokho bekunganele, isikhathi sokupheka sifinyeziwe, ngakho-ke izakhamzimba ekudleni zigcinwa kangcono kakhulu.
Sebenzisa imidumba emsulwa
Indlela yokudla imidumba iyisihluthulelo, esikhundleni sokulungiselela isitshulu esinososeji abaningi abacebile emafutheni afana ne-chorizo noma ubhekeni, sebenzisa imifino bese uthola isidlo esinempilo. Ungathatha futhi ama-pulse ku-puree, ngoba ngale ndlela isikhumba siphukile futhi into ekhiqiza amagesi iyasuswa.
Amanye amaqhinga okuvimbela imidumba ukuthi ingapheshulwa ngumoya
Ukudla ngomoya ophansi kuyisisekelo sokugaya ukudla okuhle, ngoba noma yikuphi ukudla kungaba kubi uma udla ngokushesha okukhulu, uphazamisekile futhi ungazi ukuthi udlani. Ama-legumes kufanele athathwe ngamanani amancane, ukuhlafuna kahle kakhulu ukugwema ukugaya okusindayo kakhulu. Kuyalulekwa futhi ukubeka isikhala ekudleni kwemidumba, ungazithathi izinsuku ezi-2 zilandelana.
Elinye iqhinga lokuvimbela imidumba ukuthi ingaphefumuli ukuphuza ukumnika ngemuva kokudla. Mhla udla imidumba, Esikhundleni sokuphuza ikhofi, zilungiselele ukumnika i-chamomile, kuzokusiza ukugaya ukudla. Futhi into eyisisekelo, ujwayele umzimba wakho ukuthi udle imidumba njalo, ngoba ngale ndlela, kuzokulungela kangcono ukuwahlanganisa futhi ukuwacole.