Tracy Norris
Iimbotyi zibonelela ngezondlo ezininzi kwaye zinokusetyenziswa ngeendlela ezahlukeneyo ekhitshini. Apha unokufumanisa ukuba yeyiphi imifuno ekhoyo, yintoni omele uyijonge xa uyilungiselela kwaye kutheni iimbotyi kukutya okunempilo nangona kugxekwa.
Iimbotyi zithandwa kakhulu kunangaphambili
Iimbotyi zinokubonelela kakhulu: Ngomxholo wazo weprotheyini ephezulu, ifayibha ezininzi, kunye nezixa ezifanelekileyo zeevithamini kunye neeminerali, zenza igalelo elikhulu empilweni. Ukongezelela, azibizi, zizalise kwaye zomiswe ixesha elide.
Akumangalisi ke ngoko ukuba iimbotyi zikukutya okusisiseko kumazwe amaninzi yaye ngokufuthi zikwayenye yeyona mithombo ibalulekileyo yeprotini. EYurophu, ixesha elide babejongwa njengokutya kwabantu abahluphekayo, kodwa namhlanje baziwa kakhulu kunanini na ngaphambili, ngokuchanekileyo ngenxa yeempawu zabo eziphilileyo.
Uninzi lweembotyi luvela kuMbindi Mpuma, kuMbindi noMzantsi Merika, okanye kumazantsi nakwimpuma yeAsia. Kodwa kukwakho iimbotyi ezikhula eYurophu, njenge lupins, iiertyisi, iimbotyi, kwaye kwezinye iingingqi, iilentile.
Iindidi zeembotyi
Iimbotyi ziyinxalenye yosapho lwezityalo eziziimbotyi – ezikwaziwa ngokuba ziimbotyi. Ngokumalunga nama-20,000 eentlobo zeentlobo, yenye yezona ntlobo zezityalo ezityebileyo kwiintsapho. Kodwa liqaqobana nje lalo eliphelela kwiipleyiti zethu: Malunga nama-20 eedigumes atyebisa ukutya komntu. Ezi ziquka iilentile, iimbotyi, iiertyisi, ilupins, neeertyisi. Amandongomane nawo aziimbotyi.
Iilentile: Iyagcwalisa kwaye imnandi
Iilentile mhlawumbi zisuka kumazwe aseMpuma. Ukongeza kwiIndiya neTurkey, iRussia, iCanada, kunye neOstreliya ziphakathi kwabona bavelisi bakhulu namhlanje. EYurophu, iSpain lilizwe elibalulekileyo lokulima kwaye iilentile zikhula kancinci kwi-Swabian Jura nakwi-Lower Bavaria.
Kukho iintlobo ezininzi ezahlukeneyo zeelentile ezifana nepleyiti emdaka, iilentile ezityheli nezibomvu, iilentile ezimnyama zeBeluga, kunye nePuy eluhlaza ziyafumaneka, ezahlukileyo kwinkangeleko yazo kunye nokungaguquguquki.
Ezinye iilentile, ezinjengomthubi nobomvu, zinikwa iqokobhe, ngoxa ezinye, njengeeyile ezimdaka, zikhutshwa ngamaqokobhe. Iilentile ezinamaqokobhe zityebile kwizondlo - iilentile ezixotyiweyo zipheka ngokukhawuleza kwaye kulula ukwetyisa.
Kwinqaku lethu malunga neentyantyambo, uya kufumana ulwazi oluthe kratya malunga neempawu zempilo zokuzaliswa kunye nemifuno engabizi.
Iimbotyi: izintso, iadzuki, soya, kunye nezinye.
Inani elingakholelekiyo legenera kunye neentlobo ziyakwazi ukwahlula phakathi kweembotyi. Iimbotyi eziqhelekileyo zaseYurophu ziimbotyi eziluhlaza (umz. iimbotyi zaseFransi, iimbotyi zegadi, njl.njl.), ezityiwa zingavuthwanga kunye nomdumba. Iibhontshisi ze-Adzuki, iimbotyi ze-mung, kunye neembotyi zesoya, ngakolunye uhlangothi, zivela e-Asia, iimbotyi eziphambili, apho udla kuphela iimbotyi kwaye ngokuqhelekileyo kuphela xa iimbotyi zivuthiwe.
EYurophu, iimbotyi zesoya zityiwa kancinane ziphelele kunendlela esekwe ngayo itofu, isosi yesoya, okanye imiso. Xa zivunwa zingavuthwanga kwaye ziphekiwe, iimbotyi zesoya zibizwa ngokuba yiedamame eJapan. Ezi mbotyi ziluhlaza, zikhangeleka njengeeertyisi zekhephu ngaphandle, ngoku zifumaneka ngakumbi kwiivenkile ezinkulu zasekuhlaleni nakwiindawo zokutyela. Ngokungafaniyo neembotyi zeembotyi eziluhlaza, i-pod ayityiwa kunye ne-edamame.
Imbotyi yezintso ebomvu, enegama layo ngenxa yokuba ifana nezintso (“intso” sisiNgesi esithetha ngezintso), luhlobo lweembotyi zegadi – nangona ezi zibini ziphantse zafana.
Xa sithetha ngezityalo, imbotyi yasendle (ekwaziwa ngokuba yimbotyi ebanzi, imbotyi ebanzi, okanye imbotyi yehashe) ayiyoyembotyi (i-genus Phaseolus), kodwa ikwiivetches (eziyenye i-genus (Vicia) phakathi kosapho lwemidumba). Iiertyisi ezininzi eziswiti zikhuliswa njengezityalo zokuhombisa egadini ngenxa yeentyatyambo zazo ezintle. Iintyatyambo nazo – kanye njengamahlumelo amatsha kwaye ushiye u-z. B. i-bindweed - enokutyiwa. Kwiimbotyi, ngakolunye uhlangothi, iintyatyambo kuphela ezidliwayo, apho kwimeko yebhontshisi yomlilo nayo ibonakala ihombisa kakhulu ngenxa yombala obomvu ovuthayo.
Ii-ertyisi: Nge-pod okanye ngaphandle kwayo
Eyona pea eyaziwa kakhulu yi-ertyisi yegadi (ekwabizwa ngokuba yi-ertyisi yasegadini). Isuka eAsia kodwa ngoku ikhule kumazwe amaninzi aseYurophu. Ii-ertyisi ezityheli okanye ii-ertyisi zegobolondo azinakukwazi ukwahlula kwii-ertyisi zasegadini, kodwa zingcamla i-sweet encinci encinci kwaye zinokungaguquguquki komgubo. Zombini iindidi zityiwa ngaphandle kwepod.
Ngokwahlukileyo, i-pod ye-pea ye-sugar snap okanye i-pea yekhephu iyadliwa kwaye ingadliwa ikrwada, yiyo loo nto i-peas ye-sugar snap idla ngokufutshane nje i-blanched. Iiertyisi zasemasimini zezinye ezimele iiertyisi, kodwa ubukhulu becala zikhuliswa njengesondlo sezilwanyana.
Iichickert: Izindlu zamandla ezonwabileyo
Nangona ii-chickpeas zikwi-subfamily efanayo (Lepidoptera) njengee-ertyisi, ngenye indlela azizalani ngokusondeleyo nazo. Ekuqaleni zivela kuMbindi Mpuma kwaye zithandwa kakhulu njengesithako kwi-hummus kunye ne-falafel.
Ngendlela, iichickpeas azizange zifumane igama labo kuba zihlekisa ngakumbi. Igama elithi "giggle" lisuka kwiLatini elithi "Cicer", elithetha nje i-ertyisi. Ezona ndawo zikhulayo zibandakanya iIndiya, uMntla Afrika, iPakistan, iOstreliya, iTurkey, neMexico.
Ukongeza kwii-chickpeas ezimdaka esizazi kakhulu eYurophu, kukwakho neertyisi ezincinci eziluhlaza eIndiya ezikhangeleka zishwabene. Ezi zii-ertyisi ezingekavuthwa. Iichickpeas zifumana kuphela umbala wazo omdaka xa zivuthiwe kwaye zomile.
Lupins: Iimbotyi zengingqi
Nangona iilupins sesinye sezona zityalo zidala zilinywayo, zaziwa kuluntu ngokubanzi iminyaka embalwa. Zifana neelentile ngenxa yokumila kwazo, kodwa umbala wazo otyheli usondele kulowo weenkozo zombona. Kuphela iilupins eziswiti ezityiwayo.
IiLupins zifumaneka ikakhulu njengesidlo selupine okanye umgubo welupine. Kunqabile ukuba ufumane ilupins egcwele kwiijagi okanye ezomisiweyo? Zilungiswa njengezinye iimbotyi.
Ukutya kweLupine kunye nomgubo welupine zisetyenziselwa ukubhaka. Ikofu yeLupine nayo yenziwe ngeelupins - indawo ye-caffeine-engenawo icaffeine endaweni yeembotyi zekofu, nangona iimbotyi zekofu zingezizo iimbotyi kwaphela, okt azizizo iimbotyi, kodwa ngokwezityalo ziziqhamo zamatye.
IiLupins zinokukhuliswa eJamani, eOstriya, naseSwitzerland kwaye ke zithathwa njengenye indawo yezinye iimbotyi. Ukongeza, zifaneleke ngakumbi ukulima okuphilayo, njengoko zityebisa umhlaba ngenitrogen, ukuze kufuneke ngaphantsi okanye kungabikho sichumiso kubo kunye nakwizityalo ezilandelayo.
Amandongomane: Umntu wangaphandle phakathi kweembotyi
Okumangalisayo kukuba, amandongomane nawo aziimbotyi. Amandongomane okwenene afana nehazelnuts okanye i<em>macadamia nuts ziziqhamo ezivaliweyo. Kwimeko yeziqhamo zokuqala, imbewu nganye nganye ijikelezwe ngokupheleleyo liqokobhe eliqinileyo. Amandongomane wona anembewu eninzi kwipod emide.
Nangona kunjalo, i-peanut yinto ekhethekileyo phakathi kwabo
iimbotyi: Ngokungafaniyo neendumba zezinye iimbotyi, umdumba wamandongomane awuzivuleli ngokwawo. Ngokungafaniyo nemifuno emininzi, i-peanut nayo inokutyiwa ikrwada kwaye ikhule phantsi komhlaba. I-fat-fat content nayo ifana ngakumbi namantongomane.
Amandongomane akhuliswa kakhulu eMzantsi Melika, kodwa nase China, Indiya, USA, naseYiputa.
Ixabiso lezondlo, iivithamini, kunye neeminerali zemifuno
Kwitheyibhile yethu, uya kufumana ixabiso lezondlo, iivithamini, kunye neeminerali nganye ye-100 g yeembotyi eziphekiweyo. Izityalo eziziimbotyi zithathwa njengezona zityalo zityebileyo kwimifuno kwaye zisebenza kakhulu kunenyama njengomthombo weprotheyini.
Iimbotyi nazo zinefiber eninzi. Ifiber yokutya ibalulekile kumathumbu aphilileyo kwaye inciphisa umngcipheko wezifo ezingapheliyo. Izityalo eziziimbotyi zinento eninzi yokunikezela ngokweevithamini kunye neeminerali:
- Naxa ziphekiwe, zisenezixa ezifanelekileyo zeevithamini B (iivithamini ze-B azikhathaleli ubushushu), ezingaquki imfuno yemihla ngemihla kodwa ngokuqinisekileyo ziyanceda ukuyigubungela.
- I-Lupins ngakumbi zizityebi kwi-folic acid, kodwa amanqanaba ee-ertyisi kunye neembotyi zesoya nawo ayamangalisa.
- Iichickpeas nazo ziyimithombo efanelekileyo ye-vitamin E.
- I-100 g yeelentile eziphekiweyo, iimbotyi zesoya, okanye ukutya okukrwada kwelupine ngaphezulu kwekota yentsimbi efunekayo imihla ngemihla.
- I-100 g yeelentile eziphekiweyo, ii-chickert, okanye iimbotyi zesoya zibonelela ngaphaya kwe-15 yepesenti yemfuneko yemihla ngemihla ye-zinc - isidlo se-lupine ekrwada nangaphezulu kwama-50 ekhulwini.
- Ukongeza, iimbotyi zesoya kunye ne-lupins ziqulethe i-magnesium kunye ne-potassium eninzi.
Umthwalo we-glycemic kunye ne-glycemic index ye-legumes
I-legumes inomthwalo ophantsi we-glycemic ongaphantsi kwe-10. Oku kuthetha ukuba ziphakamisa kuphela iswekile yegazi ngokuthe ngcembe kwaye ngokulinganayo, oku kuthetha ukuba zikugcina ugcwele ixesha elide kwaye kunzima ukubeka uxinzelelo kumazinga eswekile yegazi. Ngenxa yesi sizathu, iimbotyi zifanelekile kakhulu kubantu abanesifo seswekile.
Ukutya okunomthwalo we-glycemic ongaphezulu kwe-20, ngakolunye uhlangothi, kubangela ukuba amazinga eshukela egazi anyuke ngokukhawuleza kwaye ngokukhawuleza.
Iimbotyi zinciphisa umngcipheko wesifo sentliziyo
Uphononongo lwe-epidemiological luye lwabonisa ukuba ukusetyenziswa kweembotyi kunokunciphisa umngcipheko wesifo senhliziyo: Ngokomzekelo, abantu abatya imifuno kane ngeveki kuthiwa bane-22 pesenti yokunciphisa ingozi ye-coronary heart disease kunye ne-11 pesenti yanciphisa ingozi ye-cardiovascular. isifo ngokubanzi xa kuthelekiswa nabantu abatya iimbotyi ngaphantsi kanye ngeveki.
Ukulungiswa kweembotyi
Ungazithenga iimbotyi ezomisiweyo, ezinkonkxeni, kwiijagi, ezikhenkcezisiweyo, kwaye ngamanye amaxesha nezintsha (umz. kwiimarike zamafama) – kuxhomekeke ekubeni zeziphi na iindlela ekufuneka zilungiswe ngokwahlukileyo.
Lungiselela iimbotyi ezintsha: ii-ertyisi kunye neembotyi
Ii-ertyisi, iimbotyi eziluhlaza, neembotyi zasemasimini zinokuthengwa zintsha. Iipods zeembotyi eziluhlaza kunye nee-peas zekhephu (i-mangetout) ziyadliwa, kodwa ezo ze-peas zegadi kunye nee-peas eziqhekezayo azikho.
Ukuxobula ii-ertyisi kunye neembotyi zasemasimini, vula i-pod kwelinye icala kwaye uyiqhawule ngobude. Emva koko ukhulule ii-ertyisi okanye iimbotyi ngaphakathi kwipod ngeminwe yakho. Ukukrola kuyadinisa, kodwa ii-ertyisi ezintsha zinencasa kakhulu. Ngeembotyi eziluhlaza kunye nee-peas ze-sugar snap, iziqu ezinzima zeepods zinqunyulwa ngaphambi kokupheka.
Ii-ertyisi ezintsha kunye neembotyi zingagcinwa kuphela iintsuku ezimbalwa efrijini. Nangona kunjalo, zinokucinywa emanzini abandayo emva kokupheka kwaye emva koko zifakwe emkhenkceni. Ziya kugcina kwisikhenkcisi ixesha elingangonyaka.
Lungiselela iimbotyi ezomisiweyo
Iimbotyi ezomisiweyo njengeeertyisi ezomisiweyo, iilentile, iimbotyi ezomisiweyo, okanye ilupins zibonelela ngenzuzo yokuba zinokugcinwa iminyaka eliqela, ukuba zigcinwe kwindawo epholileyo neyomileyo kwaye zikhuselwe ekukhanyeni.
Kufuneka zifakwe emanzini aphindwe kathathu umlinganiselo wamanzi ubuncinane kwiiyure ezili-12 phambi kokusetyenziswa. Amaxesha okucwina ayahluka ngokuxhomekeke kwi-legume - qaphela ulwazi kwipakethe.
Ukuba ufuna ukucwina iimbotyi ixesha elide kunelichaziweyo, akukho ngxaki. Okukhona uzifunxa ixesha elide, kokukhona zilunge ngakumbi ukwetyisa kwazo. Nangona kunjalo, ngaxa lithile, zinokuthamba kangangokuba ziqhekeke. Ukuba ufunxa iimbotyi ngaphezulu kweeyure ezingama-24, kufuneka utshintshe amanzi phakathi ukuze kungabikho zintsholongwane. Kufuneka usebenzise isitya esikhulu ngokwaneleyo, njengoko imidumba iba nkulu xa imanziswe.
Ngokucwina, izinto ezikhankanywe ngasentla ziyahlanjwa okanye ziqhekezwe kwaye ixesha lokupheka liyancipha. Iisampulu ezidada phezulu emva kokufunxa ziyalahlwa. Amanzi okufunxa ke agalelwe kude. Emva koko hlambulula i-legumes kwakhona ngamanzi acacileyo kwaye upheke ngokweresiphi.
Iilentile ezibomvu nezimthubi akufuneki zifakwe emanzini phambi kokuba ziphekwe kuba sele zixotyulwe. Ngenxa yoko, ezinye ze-antinutrients sele zisusiwe, yiyo loo nto kufuneka ziphekwe kuphela.
Iimbotyi kwiinkonkxa kunye neengqayi
Ukuthenga i-legumes ekhonkxiweyo kunye ne-jarred ikulungele ngenxa yokuba sele ifakwe kwaye ifakwe i-blanched okanye ibilisiwe, iphelisa ixesha elide lokucwina kunye nokupheka. Zisenokusetyenziswa ngoko nangoko.
Akunyanzelekanga ukuba uwalahle amanzi apho imidumba igalelwe iitoti kunye neengqayi. Oku ayikuko ukufunxa amanzi, ke akufuneki ube nexhala malunga ne-antinutrients enyityilisiweyo kuyo.
Amanzi eChickpea ikwabizwa ngokuba yi-aquafaba kwaye angasetyenziselwa i-vegan whipped cream okanye njengesinongo njengoko benzayo abapheki bethu kule recipe ye-hummus.
Unokongeza amanzi ebhontshisi kwi-stew okanye isobho, umzekelo. Ngenxa yobumnandi bayo obuncinci, amanzi asuka kwiimbotyi ezimnyama nawo asisithako esihle kakhulu semousse okanye itshokolethi. Nangona kunjalo, qiniseka ukuba amanzi okufunxa aqulethe ityuwa kuba oku kudla ngokudityaniswa ukuze kugcinwe kwaye akusayi kufaneleka kwi dessert.
Yenza iimbotyi zigaywe ngakumbi
Kubantu ababuthathaka, iimbotyi zinokukhokelela kwiingxaki zokwetyisa ezifana nokuqunjelwa. Ukucwiliswa emanzini kunye nokupheka iimbotyi sele kukhokelela ekutyeni ngcono. Ukudibanisa kunye neziqholo ezifana ne-aniseed kunye ne-cumin kunceda ukuthintela ukuqunjelwa emva kokutya.
Ukuba iimbotyi azinandawo imiselweyo ekutyeni kwakho ukuza kuthi ga ngoku, kufuneka uqale ngeemali ezincinci kwaye ngokuthe ngcembe unyuse umyinge weediyidi kukutya kwakho. Oku kunika ixesha lokwetyisa kwakho ukuze uqhelane nesidlo esingaqhelekanga.
Ukuqukumbela: Iimbotyi zityebisa isondlo kakhulu
Izityalo eziziimbotyi kukutya okungafaniyo okunokutyebisa ukutya kwethu kakhulu: Ziqulethe izinto ezininzi ezibalulekileyo njengeprotein, ifayibha, iivithamini B, ifolic acid, i-iron, imagnesium, kunye nezinc. Bakuzalisa kwaye banefuthe elihle kwimpilo yakho.
Ngendlela echanekileyo yokulungiselela, awudingi ukuba nexhala malunga ne-lectin, i-phytic acid, kunye nokunye okunjalo, ngakumbi kuba uninzi lwezi zinto zibizwa ngokuba zii-antinutrients kuthiwa zineziphumo ezilungileyo zempilo. Omnye akufanele anciphise ukutya kwisithako esisodwa, kodwa qwalasela iimpawu zabo zempilo ngokubanzi. Iimbotyi ke ngoko zisongezelelo esigqwesileyo kukutya okunesondlo.
