John Myers
Legumes yog cov noob ntawm cov nroj tsuag uas tau loj hlob hauv ib lub pod. Nws yog ib qho elongated carpel uas yog folded raws qhov ntev axis. Rau qee tus, tsuas yog cov noob no tau noj. Nrog rau lwm cov legumes, lub pod yog noj nrog rau cov noob.
Tsev neeg legume yog dav ceg thiab muaj nyob ib ncig ntawm 730 genera thiab nyob ib ncig ntawm 20,000 hom. Txawm li cas los xij, qhov paub zoo tshaj plaws yog cov taum sib txawv xws li taum taum, taum taum, taum dav, taum hluav taws, taum raum, thiab taum dawb. Peas kuj yog legumes, xws li chickpeas, lentils, thiab taum pauv. Peanuts kuj yog legumes thiab tsis yog - raws li lawv lub npe yuav qhia - txiv ntseej.
Legumes yog cov khoom noj muaj txiaj ntsig zoo ntawm cov protein, muaj cov fiber ntau thiab ntau yam khoom noj xws li potassium, magnesium thiab hlau nrog rau cov phytochemicals xws li saponins, isoflavones, lossis alkaloids. Cov phytochemicals no ntseeg tau los tiv thaiv qog noj ntshav thiab tiv thaiv kab mob.
Tsuas yog txiv laum huab xeeb, peas ntsuab, thiab daus peas, legumes yuav tsum tsis txhob noj nyoos. Piv txwv li, ntau hom taum thiab chickpeas muaj cov tshuaj tsis haum tshuaj phasin, uas ua rau xeev siab, ntuav, thiab raws plab thiab ua rau cov qe ntshav liab ua ke. Txawm li cas los xij, phasin tau ua kom tsis muaj mob los ntawm kev ua noj. Lima thiab urd taum kuj muaj hydrocyanic acid, uas tsuas yog tso tawm los ntawm legumes thaum lawv tsau thiab siav. Tom qab ntawd koj tuaj yeem noj taum taum, tab sis koj yuav tsum pov tseg cov dej so thiab ua noj. Nyob rau hauv daim ntawv ntawm seedlings, txawm li cas los xij, cov legumes tsis ua rau muaj kev phom sij rau kev noj qab haus huv, txawm tias nyoos.
Hmoov tsis zoo, ntau cov vitamins B pom hauv legumes poob thaum ua noj. Yog li ntawd, nws yog ib qhov tsim nyog los muab lawv nrog lwm cov zaub tshiab xws li kua txob, celery lossis carrots.
Koj tuaj yeem noj legumes li cov noob, piv txwv li ua ib qho topping rau qhob cij lossis hauv zaub xam lav. Txwv tsis pub, legumes yog qhov zoo rau stews thiab kua zaub xws li chili con carne - nco ntsoov sim peb cov zaub mov txawv, lentil lossis pea kua zaub - raws li peb cov zaub mov lupine ua pov thawj. Tab sis lawv tseem tuaj yeem ua tiav ua zaub sab rau nqaij lossis ntses tais. Soybeans kuj feem ntau yog lub hauv paus rau cov neeg tsis noj nqaij lossis vegan kis, paj npleg thiab khoom qab zib, hloov mis nyuj, thiab taum paj.
