Tracy Norris
Legumes muab ntau cov as-ham thiab tuaj yeem siv tau ntau yam hauv chav ua noj. Ntawm no koj tuaj yeem paub seb cov legumes twg muaj, yuav saib xyuas dab tsi thaum npaj lawv thiab vim li cas legumes yog zaub mov noj qab haus huv txawm tias muaj kev thuam.
Legumes yog nrov dua puas tau
Legumes muaj ntau yam: Nrog lawv cov ntsiab lus muaj protein ntau, fiber ntau, thiab cov nyiaj muaj txiaj ntsig ntawm cov vitamins thiab minerals, lawv ua rau muaj txiaj ntsig zoo rau kev noj qab haus huv. Tsis tas li ntawd, lawv yog cov pheej yig, txhaws thiab qhuav rau lub sijhawm ntev.
Tsis muaj qhov xav tsis thoob, yog li ntawd, cov legumes yog cov khoom noj tseem ceeb hauv ntau lub tebchaws thiab feem ntau yog ib qho tseem ceeb tshaj plaws ntawm cov protein. Hauv Tebchaws Europe, lawv tau suav tias yog cov neeg pluag zaub mov ntev, tab sis niaj hnub no lawv tau nrov dua li yav dhau los, qhov tseeb vim lawv cov khoom noj qab haus huv.
Feem ntau cov legumes tuaj hauv Middle East, Central thiab South America, lossis nyob rau sab qab teb thiab sab hnub tuaj Asia. Tab sis tseem muaj cov legumes uas loj hlob hauv Tebchaws Europe, xws li lupins, peas, taum, thiab, hauv qee thaj tsam, lentils.
Ntau yam ntawm legumes
Legumes yog cov nroj tsuag tsev neeg ntawm legumes - tseem hu ua legumes. Nrog ib ncig ntawm 20,000 hom, nws yog ib qho ntawm ntau hom nroj tsuag uas nplua nuj. Tab sis tsuas yog ib feem ntawm nws xaus rau ntawm peb daim phiaj: Txog 20 legumes ntxiv dag zog rau tib neeg noj. Cov no suav nrog lentils, taum, peas, lupins, thiab chickpeas. Peanuts kuj yog legumes.
Lentils: sau thiab qab
Lentils tej zaum Ameslikas los ntawm Orient. Ntxiv rau Is Nrias teb thiab Qaib Cov Txwv, Russia, Canada, thiab Australia yog cov neeg tsim khoom loj tshaj plaws niaj hnub no. Hauv Tebchaws Europe, Spain yog lub tebchaws tseem ceeb cog qoob loo thiab cov lentils txawm loj hlob me me ntawm Swabian Jura thiab hauv Lower Bavaria.
Ntau ntau hom lentils xws li xim av phaj lentils, daj thiab liab lentils, dub Beluga lentils, thiab ntsuab Puy lentils muaj, uas txawv ntawm lawv cov tsos thiab sib xws.
Qee cov lentils, xws li daj thiab liab, tau muab shelled, thaum lwm tus, xws li xim av lentils, yog shelled. Lentils nrog shells yog nplua nuj nyob rau hauv cov as-ham - peeled lentils noj sai thiab yooj yim rau zom.
Hauv peb tsab xov xwm hais txog lentils, koj yuav pom cov ntaub ntawv ntau ntxiv txog kev noj qab haus huv ntawm kev sau thiab pheej yig legumes.
Taum: raum, adzuki, soy, thiab co.
Ib tug unbelievable tooj ntawm genera thiab hom yuav txawv nyob rau hauv lub taum. Hom European taum yog taum ntsuab (xws li taum Fabkis, taum vaj, thiab lwm yam), uas tau noj unripe nrog pod. Adzuki taum, mung taum, thiab soybeans, ntawm qhov tod tes, tuaj ntawm Asia, cov taum tseem ceeb, uas koj tsuas noj cov cores thiab feem ntau tsuas yog thaum taum siav.
Hauv Tebchaws Europe, taum pauv tau noj tsawg dua hauv daim ntawv ua tiav hauv daim ntawv taum paj, kua ntses, lossis miso. Cov qoob loo tsis tau siav thiab siav, taum soy hu ua edamame hauv Nyiv. Cov taum ntsuab no, uas zoo li daus peas sab nraud, tam sim no muaj ntau ntxiv hauv cov khw muag khoom hauv zos thiab cov khw noj mov. Tsis zoo li ntsuab taum pods, lub pod tsis noj nrog edamame.
Lub raum liab taum, uas tau txais nws lub npe vim hais tias nws yog visually reminiscent ntawm lub raum ("lub raum" yog lus Askiv rau lub raum), yog ib tug ntau yam ntawm vaj taum - txawm hais tias ob qho tib si tsis zoo ib yam.
Botanically hais lus, cov taum teb (tseem hu ua taum dav, taum dav, lossis nees taum) tsis yog taum (genus Phaseolus), tab sis rau cov vetches (uas yog lwm genus (Vicia) hauv tsev neeg legume). Ntau cov txiv hmab txiv ntoo qab zib tau loj hlob raws li cov nroj tsuag ornamental hauv vaj rau lawv cov paj zoo nkauj. Cov paj kuj yog - ib yam li cov tub ntxhais hluas tua thiab tawm z. B. the bindweed – edible. Ntawm cov taum, ntawm qhov tod tes, tsuas yog cov paj tuaj yeem noj tau, uas nyob rau hauv rooj plaub ntawm cov taum hluav taws kuj zoo li zoo nkauj heev vim lawv cov xim liab.
Peas: Nrog los yog tsis muaj pod
Lub npe nrov tshaj plaws yog pea vaj (tseem hu ua vaj pea). Nws Ameslikas los ntawm Asia tab sis tam sim no tau cog rau hauv ntau lub tebchaws nyob sab Europe. Yellow peas los yog plhaub peas tsis tuaj yeem paub qhov txawv ntawm vaj peas, tab sis lawv saj me ntsis qab zib thiab muaj qhov sib xws ntau dua. Ob qho tib si yog noj tsis muaj lub plhaub.
Nyob rau hauv sib piv, lub pod ntawm qab zib snap pea los yog daus pea yog noj thiab nws muaj peev xwm txawm yuav noj nyoos, uas yog vim li cas qab zib snap peas feem ntau tsuas yog luv luv blanched. Teb peas yog lwm tus neeg sawv cev ntawm peas, tab sis lawv tsuas yog loj hlob raws li tsiaj pub.
Chickpeas: lom zem zog
Txawm hais tias chickpeas nyob rau tib lub tsev neeg (Lepidoptera) li peas, lawv tsis muaj feem cuam tshuam nrog lawv. Lawv Ameslikas los ntawm Middle East thiab tshwj xeeb tshaj yog nrov raws li cov khoom xyaw hauv hummus thiab falafel.
Los ntawm txoj kev, chickpeas tsis tau txais lawv lub npe vim hais tias lawv funny tshwj xeeb. Lo lus "giggle" yog los ntawm Latin "Cicer", uas txhais tau hais tias taum mog. Cov cheeb tsam loj hlob xws li Is Nrias teb, North Africa, Pakistan, Australia, Qaib ntxhw, thiab Mexico.
Ntxiv nrog rau cov xim av chickpeas uas peb feem ntau paub hauv Tebchaws Europe, kuj tseem muaj me me, ntsuab chickpeas hauv Is Nrias teb uas saib me ntsis wrinkled. Cov no yog chickpeas unripe. Chickpeas tsuas yog tau txais lawv cov xim xim av thaum lawv siav thiab qhuav.
Lupins: Lub regional legumes
Txawm hais tias lupins yog ib qho ntawm cov nroj tsuag hlob tshaj plaws, lawv tsuas yog paub rau cov pej xeem rau ob peb xyoos. Lawv zoo li lentils vim lawv cov duab, tab sis lawv cov xim daj yog ze rau ntawm pob kws kernels. Tsuas yog qab zib lupins tuaj yeem noj tau.
Lupins feem ntau muaj xws li lupine pluas mov lossis lupine hmoov. Tsis tshua muaj koj pom tag nrho lupins hauv jars lossis qhuav? Lawv tau ua tiav ib yam li lwm cov legumes.
Lupine pluas mov thiab lupine hmoov feem ntau yog siv rau ci. Lupine kas fes kuj yog tsim los ntawm lupins - tsis muaj caffeine hloov pauv rau kas fes taum, txawm tias taum kas fes tsis taum txhua, piv txwv li lawv tsis yog legumes, tab sis botanically lawv yog pob zeb txiv hmab txiv ntoo.
Lupins tuaj yeem loj hlob nyob rau hauv lub teb chaws Yelemees, Austria, thiab Switzerland thiab yog li ntawd suav hais tias yog ib qho kev xaiv hauv cheeb tsam rau lwm cov legumes. Tsis tas li ntawd, lawv yog tshwj xeeb tshaj yog haum rau cov organic cultivation, raws li lawv enrich cov av nrog nitrogen, thiaj li hais tias tsawg los yog tsis muaj chiv yuav tsum tau rau lawv tus kheej thiab rau cov qoob loo tom ntej.
Peanuts: Tus neeg sab nraud ntawm cov legumes
Kuj ceeb tias, txiv laum huab xeeb kuj yog legumes. Cov txiv ntoo tiag tiag xws li hazelnuts lossis macadamia ceev yog cov txiv hmab txiv ntoo kaw. Nyob rau hauv cov ntaub ntawv ntawm incipient txiv hmab txiv ntoo, txhua tus neeg cov noob yog tag nrho surrounded los ntawm ib tug tawv plhaub. Peanuts, ntawm qhov tod tes, muaj ob peb lub noob nyob rau hauv ib lub elongated pod.
Txawm li cas los xij, txiv laum huab xeeb yog qhov tshwj xeeb ntawm lawv
legumes: Nyob rau hauv sib piv rau cov pods ntawm lwm yam legumes, lub pod ntawm txiv laum huab xeeb tsis qhib los ntawm nws tus kheej. Tsis zoo li feem ntau legumes, txiv laum huab xeeb tuaj yeem noj nyoos thiab loj hlob hauv av. Cov ntsiab lus muaj roj ntau kuj zoo ib yam li cov txiv ntoo.
Peanuts feem ntau yog cog hauv South America, tab sis kuj nyob rau hauv Tuam Tshoj, Is Nrias teb, Tebchaws Asmeskas, thiab Egypt.
Cov khoom noj muaj txiaj ntsig, cov vitamins, thiab cov zaub mov ntawm legumes
Hauv peb lub rooj, koj yuav pom cov khoom noj muaj txiaj ntsig, cov vitamins, thiab cov zaub mov ntawm txhua 100 g ntawm legumes siav. Legumes yog suav tias yog cov zaub mov muaj protein ntau tshaj plaws thiab muaj txiaj ntsig zoo dua li cov nqaij ua cov protein ntau.
Legumes tseem muaj fiber ntau. Kev noj zaub mov fiber ntau yog qhov tseem ceeb rau lub plab noj qab haus huv thiab txo kev pheej hmoo ntawm cov kab mob ntev. Legumes tseem muaj ntau ntau rau cov vitamins thiab minerals:
- Txawm tias thaum siav, lawv tseem muaj cov txiaj ntsig ntawm cov vitamins B (cov vitamins B yog qhov kub thiab txias), uas tsis npog qhov yuav tsum tau ua txhua hnub tab sis yeej pab kom npog nws.
- Lupins tshwj xeeb yog nplua nuj nyob rau hauv folic acid, tab sis qib hauv chickpeas thiab taum pauv kuj tseem ceeb heev.
- Chickpeas kuj yog qhov chaw zoo ntawm vitamin E.
- 100 g ntawm siav lentils, taum pauv, los yog nyoos lupine pluas mov npog ntau tshaj li ib feem peb ntawm cov hlau txhua hnub.
- 100 g ntawm lentils siav, chickpeas, los yog taum pauv muab ntau dua 15 feem pua ntawm cov zinc txhua hnub - cov pluas noj nyoos lupine txawm tshaj 50 feem pua.
- Tsis tas li ntawd, taum pauv thiab lupins tshwj xeeb muaj ntau ntawm magnesium thiab potassium.
Lub glycemic load thiab glycemic Performance index ntawm legumes
Legumes muaj glycemic load tsawg dua 10. Qhov no txhais tau hais tias lawv tsuas nce cov ntshav qab zib kom qeeb thiab sib npaug, uas txhais tau hais tias lawv ua kom koj puv sijhawm ntev dua thiab tsis tshua muaj mob rau cov ntshav qab zib. Vim li no, legumes tshwj xeeb tshaj yog haum rau cov ntshav qab zib.
Cov khoom noj uas muaj glycemic load ntau dua 20, ntawm qhov tod tes, ua rau cov ntshav qab zib nce siab thiab nrawm.
Legumes txo qhov kev pheej hmoo ntawm kab mob plawv
Cov kev tshawb fawb txog kab mob kis tau kuj tau qhia tias kev noj zaub mov tuaj yeem txo qis kev pheej hmoo ntawm cov kab mob plawv: Piv txwv li, cov neeg noj legumes plaub zaug hauv ib lub lis piam tau hais tias muaj 22 feem pua txo kev pheej hmoo ntawm kab mob plawv thiab 11 feem pua txo kev pheej hmoo ntawm cov hlab plawv. kab mob feem ntau piv rau cov neeg uas noj legumes tsawg dua ib zaug ib lub lim tiam.
Kev npaj ntawm legumes
Koj tuaj yeem yuav legumes qhuav, hauv cov kaus poom, hauv cov thawv, khov, thiab qee zaum txawm tias tshiab (xws li ntawm cov neeg ua liaj ua teb cov khw) - nyob ntawm seb lawv yuav tsum tau npaj txawv.
Npaj cov legumes tshiab: peas thiab taum
Peas, taum ntsuab, thiab taum teb tuaj yeem yuav tshiab. Cov pods ntawm taum ntsuab thiab daus peas (mangetout) yog noj tau, tab sis cov txiv laum huab xeeb thiab cais peas tsis yog.
Txhawm rau tev peas thiab taum teb, txiav qhib lub pod ntawm ib kawg thiab rub nws sib nrug ntev. Tom qab ntawd koj loosen cov peas los yog taum hauv lub pod nrog koj cov ntiv tes. Peeling yog me ntsis tedious, tab sis tshiab peas saj zoo tshaj plaws. Nrog taum ntsuab thiab qab zib snap peas, cov tawv stems ntawm cov pods raug txiav tawm ua ntej ua noj.
Cov peas tshiab thiab taum tsuas tuaj yeem khaws cia rau ob peb hnub hauv lub tub yees. Txawm li cas los xij, lawv tuaj yeem quenched hauv dej txias tom qab ua noj thiab tom qab ntawd khov. Lawv yuav khaws cia rau hauv lub freezer txog li ib xyoos.
Npaj qhuav legumes
Qhuav legumes xws li chickpeas, qhuav peas, lentils, taum qhuav, los yog lupins muab qhov zoo dua uas lawv tuaj yeem khaws cia rau ntau xyoo, muab lawv khaws cia rau hauv qhov chaw txias, qhuav thiab tiv thaiv lub teeb.
Lawv yuav tsum tau soaked nyob rau hauv peb lub sij hawm tus nqi ntawm cov dej rau tsawg kawg yog 12 teev ua ntej siv. Lub sij hawm soaking txawv nyob ntawm seb cov legume - nco ntsoov cov ntaub ntawv ntawm lub ntim.
Yog tias koj xav ntub cov legumes ntev tshaj li qhov teev tseg, qhov ntawd tsis muaj teeb meem. Qhov ntev koj soak lawv, qhov zoo dua lawv digestibility. Txawm li cas los xij, nyob rau qee kis, lawv yuav mos heev uas lawv poob sib nrug. Yog tias koj ntub cov nyom rau ntau tshaj 24 teev, koj yuav tsum hloov cov dej hauv nruab nrab kom tsis txhob muaj kab mob. Koj yuav tsum tau siv lub tais loj txaus, vim tias cov legumes loj dua thaum lawv tsau.
Los ntawm soaking, cov khoom hais saum toj no yog ntxuav tawm los yog tawg thiab lub sij hawm ua noj yuav txo. Cov qauv uas ntab mus rau saum toj tom qab soaking yog muab pov tseg. Tom qab ntawd cov dej uas ntub dej yog nchuav. Tom qab ntawd yaug cov legumes dua nrog dej ntshiab thiab ua noj raws li daim ntawv qhia.
Liab thiab daj lentils tsis tas yuav tsum tau soaked ua ntej ua noj vim lawv twb tev lawm. Yog li ntawd, qee cov tshuaj tiv thaiv tau raug tshem tawm, uas yog vim li cas lawv tsuas yog yuav tsum tau ua kom siav.
Legumes nyob rau hauv cov kaus poom thiab jars
Kev yuav cov kaus poom thiab cov txiv hmab txiv ntoo yog yooj yim vim lawv twb tau tsau thiab blanched los yog boiled, tshem tawm lub sij hawm ntev soaking thiab ua noj. Lawv tuaj yeem siv tam sim ntawd.
Koj tsis tas yuav muab pov tseg cov dej uas cov legumes tau tsau rau hauv cov kaus poom thiab hub. Qhov no tsis yog dej ntub dej, yog li koj tsis tas yuav txhawj xeeb txog cov tshuaj tua kab mob hauv nws.
Chickpea dej kuj tseem hu ua aquafaba thiab tuaj yeem siv rau vegan whipped cream los yog flavoring zoo li peb cov kws ua zaub mov tau ua hauv daim ntawv qhia hummus.
Koj tuaj yeem ntxiv taum dej rau hauv stew lossis kua zaub, piv txwv li. Vim nws cov qab zib me ntsis, cov dej los ntawm taum dub kuj yog ib qho khoom zoo heev rau mousse au chocolate. Txawm li cas los xij, nco ntsoov tias cov dej ntub dej muaj ntsev vim qhov no feem ntau ntxiv rau kev khaws cia thiab tom qab ntawd yuav tsis tsim nyog rau cov khoom qab zib.
Ua legumes ntau digestible
Rau cov neeg rhiab heev, legumes tuaj yeem ua rau muaj teeb meem digestive xws li tsam plab. Soaking thiab ua noj legumes twb ua rau digestibility zoo dua. Kev sib xyaw nrog cov txuj lom xws li aniseed thiab cumin kuj pab tiv thaiv kev rog tom qab noj mov.
Yog tias legumes tsis tau muaj qhov chaw ruaj khov hauv koj cov zaub mov txog tam sim no, koj yuav tsum pib nrog me me thiab tom qab ntawd maj mam nce qhov feem ntawm legumes hauv koj cov zaub mov. Qhov no ua rau koj lub sijhawm digestion kom siv tau rau cov zaub mov tsis paub.
Xaus: legumes enrich cov zaub mov enormously
Legumes yog cov khoom noj muaj ntau yam uas tuaj yeem pab txhawb peb cov zaub mov ntau: lawv muaj ntau yam tseem ceeb xws li protein, fiber, B vitamins, folic acid, hlau, magnesium, thiab zinc. Lawv sau koj thiab muaj txiaj ntsig zoo rau koj txoj kev noj qab haus huv.
Nrog rau txoj kev npaj kom raug, koj tsis tas yuav txhawj xeeb txog lectins, phytic acid, thiab lwm yam, tshwj xeeb tshaj yog vim muaj ntau yam hu ua antinutrients kuj tau hais tias muaj txiaj ntsig zoo rau kev noj qab haus huv. Ib tug yuav tsum tsis txhob txo cov khoom noj rau ib qho khoom xyaw, tab sis xav txog lawv cov khoom noj qab haus huv tag nrho. Yog li ntawd, legumes yog ib qho zoo ntxiv rau kev noj zaub mov zoo.
