Danielle Moore
Nandolo, nyemba, mphodza & Co. ali ndi zambiri zofanana: Amapereka zakudya zamtengo wapatali, mavitamini ndi kufufuza zinthu - choncho ndizofunikira kwambiri pazakudya zopatsa thanzi. Mutha kudziwa zambiri za nyemba ndi mapindu ake paumoyo pano.
Mbeu ndi mbewu zomwe zimakhwima mu chipolopolo. Mbewu zodziwika bwino ndi nandolo, nyemba, mphodza, nandolo ndi lupins. Popeza nyemba zimapatsa mapuloteni ambiri a masamba, ndi njira yabwino kusiyana ndi nyama komanso gawo lofunikira pazakudya zamasamba kapena zamasamba. Amakhalanso olemera mu fiber, mchere ndi mavitamini a B. Mitundu yambiri imakhala ndi mafuta ochepa. Mlozera wawo wotsika wa glycemic umatsimikizira kuti shuga wamagazi amakwera pang'onopang'ono ndipo amakusungani okhuta kwa nthawi yayitali.
Mbeu sizimangokhala zathanzi, komanso zimathandizira nyengo: Nyemba zimabweretsa nayitrogeni m'nthaka ndikuwonjezera chonde. Amafunanso madzi ochepa.
Mbeu: Yaing’ono, koma yamphamvu!
Kuwunika kwathu kwa nyemba zofunika kwambiri kukuwonetsa zomwe zili m'magulu ang'onoang'ono ozungulira awa komanso momwe angakonzekerere mosiyanasiyana. Mupeza mwatsatanetsatane mbiri ya nyemba zisanu ndi imodzizi m'nkhaniyi:
- Chikapu
- malonda
- Nandolo
- mtedza
- nyemba
- lupini
1. Nkhuku: Njere zokometsera zochokera kumayiko a Kummaŵa
Mbiri: Akuti nandolo zakhala zikulimidwa ku Near East kwa zaka zoposa 8,000. Kuchokera kumeneko anafalikira ku Ulaya kudzera ku Greece ndi Italy.
Chikhalidwe: Nkhuku zimapanga mtundu wawo womwe uli m'gulu la nyemba ndipo sizigwirizana kwambiri ndi nandolo. Nkhuku zimalimidwa makamaka ku India ndi Australia komanso m'maiko ambiri otentha. Nkhuku zachikasu-beige zochokera kudera la Mediterranean ndizo zomwe zimagulitsidwa ku Germany.
Nandolo zimabwera mosiyanasiyana: Chomera chapachaka cha herbaceous chimapanga njere ziwiri zomangika, zosakhazikika mu zipatso zake zazikulu pafupifupi centimita zitatu, zomwe timazitcha kuti nandolo. Sasiyanitsidwa ndi mitundu yosiyanasiyana, koma makamaka ndi mtundu wa mbewu (beige, bulauni, wakuda kapena wofiira).
Zosakaniza za chickpea: Ndi fiber yambiri, mapuloteni ofunika kwambiri, oposa 60 peresenti ya chakudya, koma osati mafuta aliwonse, nandolo ndi magwero abwino a mphamvu. Amakhalanso ndi mavitamini a B, mavitamini A, C ndi E komanso chitsulo chochuluka, komanso zinc ndi magnesium. Werengani zambiri: Kodi Nkhuku Ndi Zathanzi?
Ubwino wa nandolo: tinkafuna kudziwa zowona! ÖKO-TEST posachedwapa adasanthula nandolo zambiri m'mitsuko ndi zitini. Nkhani yabwino: Titha kupangira nandolo 14 mwa 20 pamayeso - komanso okhala ndi ma mark apamwamba. Komabe, labotale yotumizidwa idapeza herbicide glyphosate mumilingo isanu ndi umodzi.
Kugula ndi kusunga nandolo: Nandolo zatsopano ndizosowa mdziko muno; pali mbewu zambiri zouma zosungidwa m'mitsuko kapena zitini. Woyamba akhoza kugoletsa ndi zakudya zopatsa thanzi. Zotsirizirazi zaphikidwa kale ndipo motero zimakhala zokonzeka kudya ndi khama lochepa. Kusungidwa mdima ndi ozizira, iwo akhoza kusungidwa kwa miyezi. Ufa wa Chickpea ndi watsopano pamsika waku Germany.
Kukonzekera kwa nandolo: Zipatso zouma ziyenera kumizidwa kwa maola osachepera khumi ndi awiri. Kenako zitsanzo zoyandama pamwamba zimasanjidwa ndikutsanuliridwa madzi owuma, chifukwa ali ndi zinthu zowawa. Nthawi yophika nandolo ndi maola awiri. Zazitini nandolo kuphika mu mphindi.
M'zakudya zapadziko lonse lapansi, hummus ndi falafel ndizomwe zili pamwamba pazakudya zachickpea. Kuphatikiza apo, zipatso za mealy zokhala ndi zokometsera, fungo la mtedza ndizodziwika bwino mu ma curries, mphodza ndi mbale za mpunga. Mabwenzi abwino ndi zonunkhira zolimba monga chitowe ndi zitsamba zatsopano. Mkate wotsekemera kapena wotsekemera kapena zoyika keke zimatha kukonzedwa kuchokera ku ufa wa chickpea.
2. Msuzi: Chophika mwachangu pa mphodza ndi saladi
Mbiri: Zomwe zapeza zikuwonetsa kuti mphodza zidagwiritsidwa ntchito kale cha m'ma 6000 BC. m'chigawo cha Mediterranean, ku Asia Minor ndi ku Central Asia. Ku Central Europe iwo anali ochokera ku 4500 BC. BC Mbali yoyamba yolima mbewu.
Chikhalidwe: Masiku ano Canada, Turkey, USA ndi India ndi omwe amalima mphodza zofunika kwambiri. Wopanga wamkulu ku Europe ndi Spain. Palinso madera ang'onoang'ono omwe akukula ku Swabian Jura ndi ku Bavaria. Mbewu za nyemba zosalala zimasiyana kukula, mawonekedwe ndi mtundu kutengera mitundu.
Ndi magalasi otani?
Magalasi a mbale ali ponseponse ku Germany. Nyemba zokometsera, zobiriwirazi zimasanduka zofiirira komanso zolimba pakusunga. Chipolopolo chawo chimaphulika mosavuta pophika. Mbalame za mphodza ndizofanana ndi mphodza za mphodza, koma zimayenda bwino mu puree.
Nyemba zofiira zochokera ku India zimakhala ndi fungo lofatsa komanso lofatsa. Iwo amasenda kale ndipo motero ndi abwino kuphika mwachangu.
Nyemba za Beluga zimatengedwa ngati magalasi amtengo wapatali, osati chifukwa cha mtundu wawo wakuda. Amasunga kusasinthasintha kwawo pophika.
Le Puy mphodza zochokera ku France zimakhala zofewa ndipo ndi zabwino kwa saladi.
Zosakaniza Zathanzi mu Lentil: Pokhala ndi ulusi wambiri komanso chakudya chamafuta, mphodza ndizomwe zimadzaza. Osati okhawo omwe amadya masamba amawayamikira monga ogulitsa mapuloteni ofunika kwambiri. Kuphatikiza pa mavitamini a B, mphodza zimabweretsa potaziyamu, magnesium, chitsulo, zinki, mkuwa ndi manganese. Komabe, aliyense amene ali ndi uric acid wambiri kapena gout ayenera kupewa magalasi chifukwa cha purine yomwe ili nayo.
Kugula & Kusunga Mapulani: Mapira amapezeka atasendedwa kapena osasenda ngati zinthu zouma. M'zitini kapena mitsuko iwo anali ataphika kale. Kusungidwa kwamdima, kozizira komanso kopanda mpweya, amasunga kwa miyezi yambiri. Mpweya wophika ukhoza kusungidwa mufiriji kwa masiku anayi.
Kukonzekera Mphuno: Poyerekeza ndi nyemba zina, mphodza ndi zosavuta kukonzekera. Ngakhale zinthu zouma siziyenera kunyowetsedwa. Pali kusiyana kwakukulu muzophikira zamitundu yosiyanasiyana. Nyemba zofiira zimatenga mphindi zosachepera 15, Le Puy pakati pa 20 ndi 40 ndi mphodza za mbale mpaka ola limodzi kuti ziphike. Pamene mphodza zimakula, zimakhala zakuda komanso zolimba komanso nthawi yophika.
Kugwiritsa ntchito mphodza: Mbale, mphodza zofiira ndi zachikasu zimaphwanyika mosavuta zikaphikidwa. Izi zimawapangitsa kukhala okondedwa a stews, purees ndi kufalikira. Mpweya wa Crunchy beluga ndi mphodza za Le Puy zimakondedwa mu saladi kapena zimagwiritsidwa ntchito ngati mbale.
3. Nandolo: Mipira yobiriwira yodzaza ndi chakudya
Mbiri: Kulima nandolo kudayamba cha m'ma 8000 BC. otanganidwa. Anasamuka ku Asia kupita ku Ulaya kudzera ku Middle East.
Chikhalidwe: Masiku ano nandolo amalimidwa padziko lonse m’mitundu yambiri. Ku Germany, kulima nandolo ndikwachabechabe ngati kulima nyemba. Nandolo zouma zimangobwera kunja kokha. Ogulitsa akuluakulu ndi Canada, Russia, USA ndi France.
Ndi nandolo ziti?
Nandolo zobiriwira zimadyedwa popanda poto. Njere zosalala, zozungulira zimakoma kwambiri chifukwa cha kuchuluka kwa wowuma.
Makwinya nandolo nawonso kugawanika nandolo. Mbewu zosawoneka bwino, zokwinya, zokhala ndi fungo lokoma pang'ono.
Nandolo za shuga zimadyedwa pamodzi ndi nyemba zobiriwira. Amakhala ndi dzina lawo komanso kukoma kokoma pang'ono chifukwa cha shuga wambiri.
Nandolo: Nandolo imakhala ndi mapuloteni ambiri kuposa nyemba ndi chakudya chambiri. Amapereka potaziyamu ndi magnesium komanso mavitamini B, mavitamini C ndi E ndi fiber. Nthawi zambiri amakhala m'mbale. Anthu omwe ali ndi gout sayenera kudya nandolo chifukwa cha kuchuluka kwa purine.
Kugula ndi kusunga nandolo: Zokolola zatsopano zimakhala zabwino komanso zonyezimira zobiriwira zopanda mawanga. Atakulungidwa ndi nsalu yonyowa kapena m'thumba, nyemba zonse zimasungidwa mufiriji kwa masiku angapo. Nandolo zozizira ziyenera kugwiritsidwa ntchito pakatha miyezi 15 posachedwa. Nandolo zouma zimapezeka zonse ndi theka, zachikasu ndi zobiriwira. Ayenera kusungidwa pamalo ozizira, amdima ndi owuma. Nandolo zouma zouma zimatha pafupifupi miyezi isanu ndi umodzi, osatulutsidwa zaka zingapo.
Kukonzekera nandolo: Nkhokwe zatsopano zimathyoledwa koyambirira ndipo njere zimachotsedwa. Pankhani ya mangetout, tsinde la duwa limachotsedwa ndipo poto amatsukidwa. Nthawi yophika ndi 15 mpaka 20 mphindi - yabwino kwa wok, komanso saladi, mapoto a masamba okongola ndi mbale za mpunga. M'malo mwa nandolo zatsopano, mutha kugwiritsa ntchito nandolo zowuma kapena zouma pophika. Malingana ndi kukula kwake, nandolo zouma zosasamba zimaviikidwa m'madzi ozizira kwa maola 6 mpaka 12 musanaphike ndikuphika kwa mphindi 30 mpaka 120. Nandolo zosenda siziyenera kutupa. Amatsukidwa, kuwiritsidwa ndikuphika pamoto wochepa kwa mphindi 45 mpaka 60.
4. Mtedza: Mtedza wamafuta ambiri
Mbiri: Malinga ndi akatswiri ofukula zinthu zakale, anthu okhala m'midzi ya Andes anali atadziwa kale chomera cha mtedza wapachaka cha herbaceous pafupifupi zaka 8,000 zapitazo. Kuchokera kumeneko inafalikira ku South ndi Central America ndipo pomalizira pake inakafika ku kontinenti ya Afirika kupyolera mwa malonda a akapolo.
Chikhalidwe: Masiku ano mayiko a USA, Sudan, Brazil, Senegal ndi Argentina akupereka pafupifupi magawo awiri mwa atatu a mtedza wonse. Zochulukira zimabzalidwanso ku China ndi India.
Mtedza si mtedza! Dzina lachijeremani limakukopani panjira yolakwika: Zomera, mtedza si mtedza, koma membala wa banja la legume komanso wachibale wapamtima wa nandolo ndi nyemba. Mosiyana ndi achibale awo, nyemba zawo zimamera pansi. Ndipo: Chipolopolo chamatabwa, chokhala ngati ukonde sichitseguka. Makapisozi opindika, omwe amatalika mpaka masentimita sikisi, nthawi zambiri amatulutsa imodzi kapena inayi, nthawi zina ngakhale njere zisanu ndi chimodzi.
Mtedza: Mtedza uli ndi mapuloteni pafupifupi 25 peresenti. Amakhalanso ndi mafuta pafupifupi 50 peresenti. Gawo la omega-3 fatty acids lamtengo wapatali ndilotsika kwambiri kuposa mtedza. Pamodzi ndi ma carbohydrate opitilira 20 peresenti, mafuta ndi omwe amachititsa kuti mphamvu zambiri zikhale pafupifupi ma kilocalories 600 pa 100 magalamu. Kuphatikiza pa fiber, mavitamini B ndi vitamini E, mtedza uli ndi mchere wambiri. Ndiwo m'gulu la zakudya zomwe zili ndi magnesium yambiri.
Chenjerani ndi ziwengo! Ngakhale zing'onozing'ono zimatha kuyambitsa zizindikiro zoopsa kapena zoopsa kwa omwe akhudzidwa. Mtedza uyenera kulembedwa ngati chophatikizira pakupanga zinthu zophikidwa ndi zinthu zina.
Kugula ndi kusunga mtedza: Makamaka kuyambira Okutobala mpaka Disembala, mtedza umapezeka m'madipatimenti a zipatso, otayirira kapena muukonde. Ndiye ndikofunikira kuyang'ana mtedza woyera komanso wosawonongeka. Njira yabwino yowonera kutsitsimuka kwawo ndikuyesa kugwedeza: ngati dzenje likugwedezeka mu chipolopolo, lauma komanso lakale. Kunyumba, mtedza wotayirira uyenera kusungidwa m'malo opanda mpweya, ozizira komanso amdima. Pamalo osasungidwa bwino, mtedzawu umavutitsidwa mosavuta ndi nkhungu yomwe imatulutsa poizoni wa aflatoxin.
Zopangira mtedza, makamaka zamzitini zokhala ndi maso, zimagulidwa nthawi zambiri kuposa kuchuluka. Zitha kupepidwa kapena kuchotsedwa, mchere kapena zachilengedwe. Mtedza nthawi zambiri amawotcha asanagulitsidwe. Pokhapokha powotcha m'pamene amakulitsa kukoma kwawo kosaneneka. Pa nthawi yomweyo, zinthu zowawa kuponderezedwa.
Kukonza mtedza: Kukhitchini, mtedza sagwiritsidwa ntchito ngati nyemba, koma ngati mtedza. Zonse kapena zodulidwa, njere zophwanyika zimagwiritsidwa ntchito mu supu ndi sauces ndipo ndi njira yodziwika bwino yoyeretsera mbale ndi kukhudza kwa Asia, monga ma curries, masamba okazinga ndi mitundu yonse ya nkhuku. Peanut butter kapena mafuta atha kugwiritsidwanso ntchito ngati chowonjezera kapena njira ina. Yotsirizirayi imakhala ndi kutentha kwapamwamba kwambiri ndipo imatengedwa kuti ndi yolimba kuposa mafuta ena odyedwa.
5. Nyemba: Zosiyanasiyana padziko lonse lapansi
Mbiri: Kale cha m'ma 4000 BC. Amwenyewa amati ankalima nyemba kumapiri a Andes. M’zaka za m’ma 16, anthu a ku Spain anabweretsa zipatsozi ku Ulaya. Pali mitundu yambirimbiri padziko lonse lapansi masiku ano.
Chikhalidwe: Ku Germany, pafupifupi matani 50,000 a nyemba amakololedwa chaka chilichonse kudera la mahekitala pafupifupi 4,000. Ntchito yofunika kwambiri imaseweredwa ndi nyemba zam'munda zatsopano (kalonga, sera kapena nyemba), nyemba zamtima zimabzalidwa pafupipafupi. Nyengo yakunja kuno imatha kuyambira Juni mpaka Okutobala. Nyemba zowuma, zamzitini ndi zowuma zimapezeka chaka chonse.
Muli nyemba zanji?
Nyemba zobiriwira, zomwe zimakhala za nyemba zobiriwira, ndi nyemba zobiriwira zomwe zimagwiritsidwa ntchito zonse. Madontho awo onunkhira, aminofu, omwe amakhala pafupifupi kuzungulira m'mimba mwake, amapanga gawo lalikulu la ndiwo zamasamba. Nyemba zobiriwira zimakololedwa koyambirira, kotero kuti poto ndi yofewa kwambiri ndipo njere zake sizimakula. Iwo ndi abwino monga kutsagana ndi mbale zokazinga kapena mu saladi.
Nyemba za sera ndizofanana ndi nyemba za ku France mu mawonekedwe, kukula, ndi ntchito, koma zimakhala ndi chikasu chachikasu.
Nyemba za ku France zimakhala ndi nyemba zosalala komanso mbewu zazikulu. Amagwiritsidwa ntchito makamaka ngati mbale yamasamba kapena mphodza.
Nyemba zoyera ndi za gulu lalikulu la nyemba zapakati. Maso awo okoma amakoma pang'ono okha, koma amayamwa bwino zokometsera zomwe zaphatikizidwazo ndipo ndizoyenera antipasti, soups, stews ndi casseroles.
Nyemba za impso zimapanga maso ofiira ooneka ngati impso. Izi sizikutaya kuluma, mawonekedwe ndi mtundu wawo ngakhale zitaphika nthawi yayitali.
Nyemba zazikulu (nyemba zazikulu, nyemba zazikulu) zimagwiritsidwanso ntchito kukhitchini ngati mbewu zawo. Mbeu zazing'ono zimatha kudziwika ndi mtundu wake wobiriwira kapena wamkaka. Pachikhalidwe, amadziwika kwambiri kuphatikiza ndi nyama yankhumba yamtima. Ndi nutty wawo pang'ono ku kukoma kolimba, amakomanso ngati puree, mu mphodza, mu quiche, ndi pasitala ndi nyama.
Zomwe zili mu nyemba: Mapuloteni a nyemba amakhala apamwamba kuposa 20 peresenti. Komabe, mapuloteniwa samaphimba ma amino acid onse ofunikira. Kutengera kusiyanasiyana, zopatsa mphamvu zama calorie zimakhala pakati pa 20 ndi 80 kilocalories pa 100 magalamu. Zakudya zama carbohydrate zimakhala pafupifupi magawo awiri mwa atatu a mtengo wa calorific. Mafuta amapezeka pokhapokha. Chofunikira kutchulidwa ndi mchere wokhala ndi potaziyamu, calcium ndi iron) komanso makamaka roughage.
Malangizo a Zaumoyo pa Bohen:
Flatulence yotchuka imayamba chifukwa cha ma polysaccharides omwe ali nawo. Izi zimangophwanyidwa ndi mabakiteriya m'matumbo akuluakulu ndikusandulika mpweya. Zakudya zokometsera ndi caraway zimapangitsa mbale za nyemba kuti zigayike. Komabe, nyemba zimakhalanso ndi zosafunika.
Pafupifupi nyemba zonse zam'munda zimakhala ndi lectin phasin, yomwe ndi poizoni kwa anthu. Zimawonongeka zikaphikidwa. Choncho, nyemba siziyenera kudyedwa zosaphika.
Kuphatikiza apo, ma hydrocyanic acid ambiri amapezeka mu nyemba za lima ndi nyemba zaku India. Amatulutsidwa panthawi yonyowa komanso kuphika. Choncho madzi akuviika ndi kuphika ayenera kuthiridwa.
Odwala gout ayenera kupewa nyemba chifukwa cha kuchuluka kwa purine. Anthu omwe ali ndi vuto la enzyme deficiency favism sayenera kudya nyemba zazikulu.
Kugula ndi Kusunga Nyemba: Nyemba zatsopano ziyenera kusungidwa mufiriji kwa masiku awiri. Nyemba zozizira zimatha kusungidwa kwa miyezi 15. Nyemba zambiri zimangogulitsidwa ngati zouma. Atha kusungidwa m'malo amdima, ozizira komanso opanda mpweya kwa zaka ziwiri.
Kukonzekera kwa nyemba: Nyemba zouma zimaviikidwa m'madzi ozizira kwa maola khumi ndi awiri. Kenako amafunikira pafupifupi ola limodzi kuti aphike. Chinthu chonsecho chimapita mofulumira ndi nyemba zatsopano: kusamba, kuchotsa malekezero ndipo, ngati kuli kofunikira, chotsani ulusi, wiritsani m'madzi atsopano ndikuphika pamoto wochepa mpaka nyemba zidakali al dente koma zikhoza kusangalala.
6. Lupins: Mpikisano wa soya wapakhomo
Mbiri: Lupine yoyera mwina idalimidwa kale ku Egypt, Greek ndi Aroma ngati chomera chodyera ndi manyowa obiriwira ndipo pambuyo pake idagwiritsidwa ntchito ngati chakudya. Lupine idalowa muulimi m'madera athu m'zaka za zana la 16.
Chikhalidwe: Australia imalamulira msika wa lupine padziko lonse lapansi ndi malo olima mahekitala opitilira miliyoni imodzi. M’kuyerekezera kwa ku Ulaya, Germany amachita upainiya. Kulima kumakhazikika m'maboma a Brandenburg, Mecklenburg-Western Pomerania ndi Saxony-Anhalt. Mitundu itatu ya lupine imakula bwino ku Central Europe: yachikasu, yabuluu ndi yoyera lupine. Amasiyana malinga ndi zofunikira za malo awo, zosakaniza zawo ndi njira zobwezeretsanso.
Kodi lupins amadyedwa bwanji? Mwachizoloŵezi, mbewu za lupine zimaviikidwa ndikuzifutsa mu brine kapena viniga ndi mafuta ndikudyedwa ngati chotupitsa. Masiku ano, zinthu zopangidwa monga ufa wa lupine kapena kufalikira kwa lupine ndizofala kwambiri.
Zosakaniza za lupine: Chifukwa chokhala ndi mapuloteni ambiri (pafupifupi 35 peresenti) ndi mchere wambiri, lupine imapikisana ndi soya. Pafupifupi 6 peresenti, mafuta amakhala otsika kwambiri kuposa a soya, koma amaposa zamasamba ena ambiri komanso ndi otsika mtengo. Pankhani ya ulusi wapazakudya, lupine ndi yabwino ngati nyemba. Kuchuluka kwa ma alkaloids (zinthu zowawa) mwachilengedwe zomwe zili mumbewu za lupine ndizochepa kwambiri m'mitundu yamakono "zotsekemera zotsekemera") - makamaka zomwe zimachokera ku ulimi wa organic - kotero kuti palibe zotsatira zoipa pa kukoma kapena thanzi. Poyerekeza ndi nyemba zina, purine zilinso zochepa, kotero kuti mbewuzo zimalekerera bwino ndi odwala rheumatism.
Amakhalanso opanda gluteni ndipo motero amasangalatsa odwala celiac. Lupine ndi imodzi mwazinthu zodziletsa ndipo iyenera kulembedwa pamapaketi. Kusagwirizana ndi mtedza kumakhala kofala kwambiri.
Kugula lupins: Mbeu zouma kapena zosungidwa za lupine komanso zakudya zopangidwa kuchokera ku mbewu za lupine zimagulitsidwa m'misika yachilengedwe, m'masitolo ogulitsa zakudya komanso pa intaneti. Muzakudya zamasamba, zinthu zokonzedwa, mwachitsanzo zolowa m'malo mwa nyama, zikukhala zofunika kwambiri.
Kukonzekera kwa lupins: Kuti mugwiritse ntchito kukhitchini, njere zimatupa. Mchere, nthawi zambiri amaperekedwa ndi mowa m'dera la Mediterranean. Ndiwoyeneranso ngati chophatikizira mu saladi, soups ndi masamba okazinga. Kusakaniza ndi ufa wamba, ufa wa lupine umasinthidwa kukhala mkate ndi makeke.
