Madeline Adams
Mtima wa hummus kapena falafel: Timadziwa nandolo makamaka m'zakudya zakum'mawa. Timafotokoza zomwe zimapangitsa kuti mbewu za nyemba zikhale zathanzi komanso momwe tingasungire ndikuphika bwino.
Nkhuku zimabzalidwa padziko lonse lapansi, makamaka timadya zipatso zofiirira zochokera kudera la Mediterranean.
Nkhuku zimakhala ndi chakudya chopatsa thanzi komanso zomanga thupi motero ndizofunikira kwambiri kwa omwe amadya masamba ndi omwe amadya nyama.
Komabe, nyembazo siziyenera kudyedwa zosaphika.
Ambiri amadziwa nkhuku kuchokera ku zakudya zakum'mawa: Hummus ndi falafel, mwachitsanzo, amakonzedwa kuchokera ku nyemba. Koma kodi nandolo zimachokera kuti ndipo ndi athanzi bwanji?
Nanguluwe: Umu ndi mmene nyemba zimakulira
Nkhuku ndi za banja la legume ndipo zimadziwikanso kuti "nandolo zakumunda". Komabe, sizigwirizana kwambiri ndi nandolo zazing'ono zobiriwira.
Nkhuku ndi zomera zapachaka za herbaceous zomwe zimakula pafupifupi mita kutalika. Chomeracho chimapanga njere ziwiri zowoneka bwino, zomwe pambuyo pake timaziphika ndikuzidya ngati nandolo. Nkhuku zimalawa mtedza pang'ono, koma sizisiyanitsidwa ndi mitundu yosiyanasiyana, koma ndi mtundu wa mbewu. Mitundu yake imakhala ya beige, yofiirira, yakuda mpaka yofiira.
Ankhuku akuti akhala akulimidwa ku Middle East kwa zaka zoposa 8,000. Nandolo zomwe tingagule ku Germany nthawi zambiri zimachokera ku dera la Mediterranean. Masiku ano, zipatsozo zimabzalidwa padziko lonse lapansi, makamaka m'madera otentha. Ndipo pazifukwa zomveka: nyemba zambiri zofiirira ndizopatsa mphamvu.
Nchiyani chimapangitsa nkhuku kukhala zathanzi?
Nkhuku zimapatsa thupi lathu mapuloteni ndi chakudya chambiri, koma osati mafuta aliwonse. Izi zimawapangitsa kukhala othandizira mphamvu zamagetsi. Chifukwa cha ma carbohydrate ambiri, komabe, sakhala otsika kwenikweni muzakudya.
Nkhuku zimakhalanso ndi fiber ndi mavitamini ambiri, kuphatikizapo mavitamini a B ndi mavitamini A, C ndi E. Nkhuku zimathanso kupeza mfundo pankhani ya mchere: zimakhala ndi iron, zinki ndi magnesium yambiri. Nkhuku ndi nyemba zina ndizofunikira kwambiri zomanga thupi, makamaka kwa anthu omwe amadya zakudya zamasamba kapena zamasamba.
Kodi nandolo ndi zosavuta kugayidwa?
Nkhuku zimakhala ndi ulusi wambiri, womwe umapangitsa kuti ukhale wokhuta kwa nthawi yayitali ndipo umalimbikitsa chimbudzi. Amathandizanso thanzi la m'mimba ndipo motero chitetezo cha mthupi. Komabe, nandolo zimakhalanso ndi zakudya zochepa za raffinose. Shuga katatu angapangitse kuti gasi apange m'matumbo.
Chifukwa chake, anthu omwe ali ndi chidwi amatha kuchitapo kanthu ndi nyembazo ndi flatulence. Kuphika nkhuku ndi zitsamba zatsopano monga parsley, rosemary, ndi thyme zimapangitsa kuti zikhale zosavuta kugaya.
Kodi mungadye nandolo zosaphika?
Nkhuku zosaphika zimakhala ndi phasin ya poizoni, yomwe, komabe, imasweka pamene njere zaphikidwa. Nkhuku zophikidwa ndiye zopanda vuto, koma musadye nandolo zosaphika.
Gulani nandolo, sungani ndikuphika bwino
Mutha kugula nandolo zouma kapena zophikidwa kale mu mitsuko. Zipatsozo zimapezeka pafupifupi m'masitolo akuluakulu aliwonse, m'misika yazachilengedwe komanso m'masitolo ogulitsa zakudya komanso m'malo ambiri ogulitsa mankhwala.
Monga nyemba zonse, nandolo zimatha kuuma kwa zaka zambiri. Asungeni owuma, ozizira komanso otetezedwa ku kuwala. Nandolo zikasungidwa kutentha kwambiri, zimatha kutaya mtundu wake. Ndi bwino kuti musadye nandolo zophikidwa kale mumtsuko tsiku lisanathe.
Muyenera kuviika nandolo zouma kwa maola osachepera khumi ndi awiri ndikuphika nandolo zofewa kwa mphindi makumi awiri. Muyenera kuphika nkhuku zophikidwa kale kwa mphindi zingapo.
Nkhuku mu saladi, curries, ndi mbale
Mukhoza kukonzekera falafel nokha kuchokera ku nandolo zokometsera mtedza kapena muzigwiritsa ntchito kupanga hummus. Nkhuku zimakomanso mu saladi, ma curries, mbale, ndi mphodza kapena ngati ma vegan patties ndikupangitsa mbalezo kuti zikhale zokometsera pang'ono.
Langizo: Nkhuku zokazinga ndi zabwino ngati zokhwasula-khwasula pakati pa chakudya kapena monga crispy topping for soups and salads. Kuwotcha nandolo mu poto kwa mphindi zingapo.
Anthu omwe ali ndi vuto la gluten (matenda a celiac) amatha kugwiritsa ntchito ufa wa chickpea m'malo mwa ufa wa tirigu pophika. Izi zingagwiritsidwe ntchito pokonzekera mikate ndi mkate wophwanyika, mwachitsanzo.
