Danielle Moore
I-Peas, iimbotyi, i-lentils & Co. ininzi into efanayo: Babonelela ngezondlo ezixabisekileyo, iivithamini kunye nezinto ezilandelwayo - kwaye ngoko ke ziyinxalenye ebalulekileyo yokutya okunempilo. Ungafumana ulwazi oluthe kratya malunga nemifuno kunye neenzuzo zazo zempilo apha.
Imidumba yimbewu yezityalo ekhula eqokobheni. Ezona zidumba zaziwa kakhulu ziiertyisi, iimbotyi, iilentile, ii-ertyisi kunye nelupins. Ekubeni iimbotyi zibonelela ngeprotheyini eninzi yemifuno, ziyindlela efanelekileyo yokutya inyama kunye nenxalenye ebalulekileyo yokutya kwemifuno okanye i-vegan. Zikwatyebile kwifiber, iiminerali kunye neevithamini B. Uninzi lweendidi zinamafutha aphantsi. Isalathiso sabo se-glycemic ephantsi siqinisekisa ukuba izinga leswekile yegazi liyenyuka ngokukhawuleza kwaye likugcina ugcwele ixesha elide.
Izityalo eziziimbotyi azisempilweni nje kuphela, zikwayilungele nemozulu: Iimbotyi zizisa initrogen emhlabeni kwaye zandise ukuchuma kwawo. Kwakhona zifuna amanzi amancinci ngokwentelekiso.
Iimbotyi: Incinci, kodwa inamandla!
Isishwankathelo sethu sezona zimbotyi zibalulekileyo zibonisa ukuba yintoni na kwezi zijikelezi zincinci kwaye zingalungiswa njani na. Uya kufumana iiprofayili ezineenkcukacha zezi zityalo zintandathu kwinqaku:
- Chickpeas
- iilensi
- Iifama
- amantongomane
- iimbotyi
- ilupins
1. Ii-Chickert: Imbewu eqholiweyo evela kumazwe aseMpuma
Imbali: Iichickpeas kuthiwa ziye zalinywa kwi-Near East iminyaka engaphezu kwe-8,000. Ukusuka apho basasazeka eYurophu bedlula eGrisi naseItali.
Inkcubeko: I-Chickpeas zenza uhlobo lwazo kwi-subfamily ye-legumes kwaye azihambelani ngokusondeleyo nee-ertyisi. Iertyisi zilinywa ikakhulu eIndiya naseOstreliya nakumazwe amaninzi akwitropiki. Iichickpeas eziphuzi-beige ezivela kummandla weMeditera zizona zithengiswa eJamani.
Iichickpeas ziza ngemibala eyahlukeneyo: isityalo esikhula ngonyaka senza ii-angular ezimbini, imbewu engaqhelekanga kwiziqhamo zayo eziphantse zibe zisentimitha ezintathu, esizazi njengeeertyisi. Abahlulwanga ngeentlobo ezahlukeneyo, kodwa ngokuyintloko ngombala wembewu (beige, omdaka, omnyama okanye obomvu).
Izithako ze-chickpea: Ngobuninzi befayibha, iprotheyini ebalulekileyo, ngaphezu kwe-60 yeepesenti ze-carbohydrates, kodwa ngokungekho namanqatha, i-chickpeas yimithombo enempilo yamandla. Zikwaqulethe iivithamini B, iivithamini A, C kunye no-E kunye nezixa ezininzi ze-iron, kodwa kunye ne-zinc kunye ne-magnesium. Funda ngakumbi: Ngaba iiChickpeas zisempilweni?
Umgangatho wee-chickpeas: besifuna ukwazi ngokuqinisekileyo! U-ÖKO-TEST ke mvanje uvavanye intlaninge yeertyisi ezikwijagi neetoti. Iindaba ezimnandi: Singacebisa i-14 kwiichickpeas ezingama-20 kuvavanyo - kunye namanqaku aphezulu. Nangona kunjalo, ilabhoratri egunyazisiweyo ifumene i-glyphosate yokutshabalalisa ukhula kwiidosi ezintandathu.
Ukuthenga nokugcina ii-chickert: Ii-ertyisi ezintsha zinqabile kweli lizwe; kukho iimbewu ezomileyo kunye nembewu egcinwe kwiingqayi okanye iitoti. Owangaphambili unokufaka amanqaku ngexabiso eliphezulu lesondlo. Ezi zokugqibela sele ziphekwe kwangaphambili kwaye ngoko zilungele ukutya ngomzamo omncinci. Zigcinwe zimnyama kwaye zipholile, zinokugcinwa iinyanga. Umgubo weChickpea usemtsha kwimarike yaseJamani.
Ukulungiswa kwee-chickpeas: Iziqhamo ezomileyo kufuneka zifakwe emanzini ubuncinane iiyure ezilishumi elinesibini. Emva koko imizekelo ejikelezayo phezulu ihlelwe kwaye amanzi ahlanjululwayo athululelwa, kuba iqulethe izinto ezibuhlungu. Ixesha lokupheka i-chickpeas lifikelela kwiiyure ezimbini. Ii-chickpeas ezisemathinini zipheka ngemizuzu.
Kwisidlo samazwe ngamazwe, i-hummus kunye ne-falafel ziphezulu kuluhlu lwezitya ze-chickpea. Ukongezelela, iziqhamo ze-mealy kunye ne-spicy, i-nutty ivumba zithandwa kwi-curries, i-stews kunye nezitya zerayisi. Amaqabane alungileyo ziziqholo ezinamandla ezifana ne-cumin kunye nemifuno emitsha. Isonka esiswiti esiswiti okanye esinencasa okanye iziseko zekeyiki zinokulungiswa ngomgubo we-chickpea.
2. Iilentile: Isithako esikhawulezayo sesityu kunye neesaladi
Imbali: Iziphumo zibonisa ukuba iilentile zazisetyenziswa kwangoko malunga ne6000 BC. kummandla weMeditera, eAsia Minor nakuMbindi Asia. KuMbindi Yurophu babevela malunga ne-4500 BC. BC Inxalenye yezityalo zokuqala ezilinywayo.
Inkcubeko: Namhlanje iCanada, iTurkey, i-USA kunye neIndiya ngabona bavelisi babalulekileyo belentile. Oyena mvelisi mkhulu waseYurophu yiSpain. Kukho neendawo ezincinci ezikhulayo kwi-Swabian Jura naseBavaria. Imbewu yeembotyi ezisicaba ziyahluka ngobukhulu, imilo kunye nombala ngokuxhomekeke kwiindidi.
Zeziphi iilensi ezikhoyo?
Iilensi zeplate zixhaphakile eJamani. Ezi lentile zinencasa, eziluhlaza zijika zibemdaka kwaye ziqine ekugcinweni kwazo. Iqokobhe labo ligqabhuka ngokulula xa bepheka. Iilentile zePlate ziilentile zesityu eziqhelekileyo, kodwa zihamba kakuhle kwipuree.
Iilentile ezibomvu ezivela eIndiya zinevumba elipholileyo nelithambileyo. Sele zihlanjululwe kwaye ngoko ke zilungele ukupheka ngokukhawuleza.
Iilensi ze-Beluga zibhekwa njengeelensi ezixabisekileyo, kungekhona ubuncinane ngenxa yombala wabo omnyama. Bagcina ukungaguquguquki kwabo okuqinileyo ngelixa bepheka.
Iilentile zaseLe Puy zaseFransi zihlala zilungile kwaye zilungele iisaladi.
Izithako ezisempilweni kwiiLentils: Ngefiber eninzi kunye neecarbohydrates, iilentile sisithako sokuzalisa. Ayingobantu abatya imifuno kuphela abayixabisayo njengababoneleli beprotheyini exabisekileyo. Ukongeza kwiivithamini ze-B, iilentile zizisa i-potassium, i-magnesium, isinyithi, i-zinc, ubhedu kunye ne-manganese. Nangona kunjalo, nabani na onenqanaba le-uric acid ephakamileyo okanye i-gout kufuneka aphephe iilensi ngenxa ye-purine equlethwe kuyo.
Ukuthengwa kunye nokugcinwa kweelentile: Iilentile ziyafumaneka zixotyulwe okanye zingaxolwanga njengempahla eyomileyo. Kwiingqayi okanye kwiingqayi sele ziphekwe kwangaphambili. Zigcinwe zimnyama, zipholile kwaye zingenamoya, ziya kugcina iinyanga ezininzi. Iilentile eziphekiweyo zinokugcinwa efrijini ukuya kutsho kwiintsuku ezine.
Ukulungisa iilentile: Xa kuthelekiswa nezinye iilensi, iilentile kulula ukuzilungiselela. Kwanezinto ezomileyo akunyanzelekanga ukuba zifakwe emanzini. Kukho iiyantlukwano ezinkulu kwiipropati zokupheka zeentlobo ezahlukeneyo. Iilentile ezibomvu zithatha nje ngaphantsi kwemizuzu eli-15, iLe Puy phakathi kwe-20 kunye ne-40 kunye nepleyiti yeelentile ukuya kwiyure ukuyipheka. I-lentile indala kakhulu, ibumnyama kwaye inzima kwaye ixesha elide lokupheka.
Ukusetyenziswa kweelentile: Ipleyiti yeelentile, iilentile ezibomvu kunye netyheli ziqhekeka ngokulula xa ziphekiwe. Oku kubenza babe yintandokazi kwi-stews, purees kunye nokusabalalisa. I-Crunchy beluga lentils kunye ne-Le Puy lentils zikhethwa kwiisaladi okanye zisetyenziswe njengesitya sokutya.
3. Ii-ertyisi: Iibhola eziluhlaza ezigcwele iicarbohydrates
Imbali: Ukulinywa kweeertyisi kwaqala malunga ne8000 BC. ehleli. Bafuduka besuka eAsia baya eYurophu bedlula kuMbindi Mpuma.
Inkcubeko: Namhlanje iiertyisi zilinywa ehlabathini lonke ngeendlela ezahlukahlukeneyo. EJamani, ukulinywa kwee-ertyisi kuyinto nje engabalulekanga njengokulinywa kweembotyi. Iiertyisi ezomisiweyo ziphantse zathengwa kumazwe angaphandle kuphela. Ababoneleli abaphambili yiCanada, iRashiya, i-USA kunye neFransi.
Zeziphi iiertyisi ezikhoyo?
Iiertyisi eziluhlaza zityiwa ngaphandle komdumba. Ukutya okuziinkozo okugudileyo, okungqukuva kunencasa kunokuba ibe ngumgubo ngenxa yesiqulatho esiphezulu sesitatshi.
Iiertyisi ezishwabeneyo nazo zikwahlukanisiwe. Imbewu encinci enomtsalane, eshwabeneyo, ene-angular enevumba elimnandi.
I-peas ye-Sugar snap ityiwa kunye neepods eziluhlaza zibandakanyiwe. Batyala igama labo kunye nencasa eswiti kancinci kumxholo weswekile ephezulu.
Ii-ertyisi: Ii-ertyisi zineprotheyini eninzi kuneembotyi kunye neecarbohydrates ezininzi. Babonelela nge-potassium kunye ne-magnesium kunye neevithamini ze-B, iivithamini C kunye ne-E kunye nefiber. Ubukhulu becala bahlala esityeni. Abantu abane-gout akufanele badle i-peas ngenxa ye-purine ephezulu.
Ukuthengwa nokugcinwa kweeertyisi: Imveliso entsha ikumgangatho olungileyo kunye neepods eziluhlaza ezimenyezelayo ezingenamabala. Ukugqunywa ngelaphu elimanzi okanye kwisikhwama sokubambelela, iipods ezipheleleyo ziya kuhlala efrijini iintsuku ezimbalwa. Iiertyisi ezikhenkcezisiweyo kufuneka zisetyenziswe emva kweenyanga ezili-15. Ii-ertyisi ezomileyo zifumaneka ngokupheleleyo kunye nesiqingatha, zityheli kunye nohlaza. Kufuneka zigcinwe kwindawo epholileyo, emnyama neyomileyo. Iiertyisi ezomisiweyo eziqotyiweyo zihlala malunga neenyanga ezintandathu, zingakhutshwanga iminyaka emininzi.
Ukulungiswa kwee-ertyisi: Imidumba emitsha iqale iqhekezwe ivuleke ekupheleni ize imbewu isuswe. Kwimeko ye-mangetout, isiseko sentyatyambo siyasuswa kwaye umdumba uyahlanjwa. Ixesha lokupheka liyi-15 ukuya kwimizuzu engama-20 - ilungele i-wok, kodwa kunye neesaladi, iipani zemifuno ezinemibala kunye nezitya zerayisi. Esikhundleni see-peas ezintsha, ungasebenzisa i-peas efriziwe okanye eyomileyo kwi-stew. Ngokuxhomekeke kubukhulu bazo, ii-ertyisi ezomileyo ezingahluthwanga zifakwe emanzini abandayo iiyure ezi-6 ukuya kwezi-12 ngaphambi kokuba ziphekwe kwaye zibiliswe imizuzu engama-30 ukuya kwe-120. Ii-ertyisi ezixotshiweyo akufuneki zidumbe. Ziyahlanjwa, zibiliswe kwaye ziphekwe ngokushisa okuphantsi kwemizuzu engama-45 ukuya kwengama-60.
4. Amandongomane: Iimbotyi ezinamafutha aphezulu
Imbali: Ngokutsho kwabembi bezinto zakudala, abemi beendawo ezihlala eAndes babesele beqhelene nesityalo samantongomane sonyaka esinesityalo esimalunga ne-8,000 kwiminyaka eyadlulayo. Ukusuka apho yanwenwela kuwo wonke uMzantsi noMbindi Merika yaza ekugqibeleni yafikelela kwilizwekazi laseAfrika ngokurhweba ngamakhoboka.
Inkcubeko: Namhlanje i-USA, iSudan, iBrazil, iSenegal kunye neArgentina zidibene zibonelela malunga nesibini kwisithathu sawo onke amandongomane. Izixa ezikhulu zikwakhuliswa eTshayina naseIndiya.
Indongomane ayilondongomane! Igama lesiJamani likukhanga kwindlela engalunganga: I-botanically, i-peanut ayiyona i-nut, kodwa ilungu lentsapho ye-legume kunye nesihlobo esisondeleyo se-peas kunye neembotyi. Ngokungafaniyo nezalamane zabo, iimbotyi zabo zikhula emhlabeni. Kwaye: Iqokobhe eligqunywe ngokhuni, elifana nomnatha alivuli. I-capsules ezigobileyo, ezifikelela kwiisentimitha ezintandathu ubude, zidla ngokuvelisa enye ukuya kwezine, ngamanye amaxesha iimbewu ezintandathu.
Izinto eziqulethwe ngamandongomane: Amandongomane aneproteni emalunga nama-25 ekhulwini. Kwakhona ziqulethe phantse ama-50 ekhulwini amafutha. Ubungakanani bexabiso le-omega-3 fatty acids lisezantsi kakhulu kunelo lamantongomane. Kanye kunye nomxholo we-carbohydrate ongaphezu kweepesenti ze-20, amafutha ajongene nexabiso eliphezulu lamandla malunga ne-600 kilocalories nge-100 grams. Ukongeza kwi-fiber, iivithamini ze-B kunye ne-vitamin E, i-peanuts ineeminerali ezininzi. Ziphakathi kokutya okutyebileyo kwi-magnesium.
Kulumkele ukwaliwa! Kwanezona mali zincinci zinokubangela iimpawu ezinzima okanye ezibeka ubomi esichengeni kwabo bachaphazelekayo. Amandongomane kufuneka abhalwe njengesithako kwipakethe yezinto ezibhakiweyo kunye nezinye iimveliso.
Ukuthenga nokugcina amandongomane: Ingakumbi ukususela ngo-Oktobha ukuya kuDisemba, amandongomane ayafumaneka kwiqokobhe kumasebe eziqhamo, ekhululekile okanye kwiminatha. Emva koko kubalulekile ukujonga amantongomane acocekileyo kwaye angonakalanga. Indlela elungileyo yokujonga ukutsha kwabo kukwenza uvavanyo lokungcangcazela: ukuba umngxuma uyarhaqaza kwiqokobhe, yomile kwaye indala. Ekhaya, amantongomane akhululekile kufuneka agcinwe kwindawo enomoya, epholileyo kwaye emnyama. Phantsi kweemeko zokungagcinwa kakuhle, amandongomane ahlaselwa lula ngungundo ovelisa i-aflatoxins eyityhefu.
Iimveliso ze-peanut ezicutshungulwayo, ngakumbi ezinkonkxiweyo ezineenkozo, zithengwa ngokuphindaphindiweyo kunefom eninzi. Ziyakwazi ukuhlanjululwa okanye zikhutshwe, zifakwe ityuwa okanye zendalo. Amandongomane adla ngokugcadiswa phambi kokuba athengiswe. Kuphela ngokurosa baye baphuhlise incasa yabo engaqondakaliyo. Kwangaxeshanye, izinto ezikrakra ziyacinezelwa.
Ukulungisa amandongomane: Ekhitshini, amandongomane awasetyenziswa njengeembotyi, kodwa njengamandongomane. Iphelele okanye inqunyulwe, imbewu etyumkileyo isetyenziswa kwiisuphu kunye neesosi kwaye ziyindlela eyaziwayo yokucoca izitya kunye ne-Asian touch, ezifana ne-curries, imifuno eqhotsiweyo kunye nazo zonke iintlobo zeenkukhu. Ibhotolo yamandongomane okanye ioyile isenokusetyenziswa njengesongezelelo okanye enye indlela. Le yokugqibela inozinzo oluphezulu lobushushu kwaye ithathwa njengento ehlala ixesha elide kunezinye ioyile ezityiwayo.
5. Iimbotyi: Iintlobo ngeentlobo ezivela kwihlabathi liphela
Imbali: Sele malunga ne-4000 BC. Kuthiwa amaIndiya ayelima iimbotyi kwiiAndes. Ngenkulungwane ye-16, abantu baseSpeyin bazisa isiqhamo eYurophu. Kukho amawaka eentlobo ezahlukeneyo kwihlabathi namhlanje.
Inkcubeko: EJamani, phantse iitoni ezingama-50,000 zeembotyi zivunwa minyaka le kwindawo emalunga neehektare ezingama-4,000. Eyona ndima ibalulekileyo idlalwe ziimbotyi zegadi entsha (inkosazana, iwax okanye iimbotyi zentambo), iimbotyi zentliziyo zikhuliswa kancinci kancinci. Ixesha langaphandle apha liqala ngoJuni ukuya kuOktobha. Iimbotyi ezikhenkcezisiweyo, ezinkonkxiweyo kunye nezomileyo ziyafumaneka unyaka wonke.
Zeziphi iimbotyi ezikhoyo?
Iimbotyi eziluhlaza, ezizezombotyi eziluhlaza, ziimbotyi zefayile eziluhlaza ezisetyenziswa ngokupheleleyo. Imidumba yazo enevumba elimnandi, enenyama ephantse ibengqukuva, yenza eyona nxalenye iphambili yemifuno. Iimbotyi eziluhlaza zivunwa kwangethuba, ngoko ke i-pod ithambile kwaye imbewu ayiphuhlisi. Zilungile njengokukhapha izitya eziqhotsiweyo okanye kwisaladi.
Iimbotyi zeWax zifana neembotyi zesiFrentshi ngokumila, ubungakanani, kunye nokusetyenziswa, kodwa zinepod etyheli.
Iimbotyi zaseFransi zinemidumba ecaba kunye nembewu enkulu. Zisetyenziswa ikakhulu njengesitya semifuno okanye kwisityu.
Iimbotyi ezimhlophe zeqela elikhulu leembotyi ezingundoqo. Iinkozo zazo ezikhrimu zinencasa encinci yazo, kodwa zifunxa kakuhle zonke iincasa ezihamba kunye kwaye zilungele i-antipasti, isuphu, isityu kunye ne-casseroles.
Iimbotyi zezintso zenza iinkozo ezibomvu ezimile okwezintso. Ezi azilahlekelwa kukuluma, ukumila kunye nombala nasemva kokupheka ixesha elide.
Iimbotyi ezibanzi (iimbotyi ezibanzi, iimbotyi ezibanzi) nazo zisetyenziswa kuphela ekhitshini ngendlela yembewu yazo. Imbewu eselula, ethambileyo inokubonwa ngombala wayo oluhlaza okanye olubisi olumhlophe. Ngokwesiko, baziwa kakhulu ngokudityaniswa nebhekoni enentliziyo. Nge-nutty yabo encinci kwincasa eyomeleleyo, zikwamnandi njengepuree, kwisityu, kwi-quiche, kunye ne-pasta kunye nenyama.
Izinto eziyinxalenye yeembotyi: Iproteni ekwiimbotyi ingaphezulu kwama-20 ekhulwini. Nangona kunjalo, le proteni ayiquki zonke ii-amino acids ezibalulekileyo. Ngokuxhomekeke kwiindidi, umxholo wekhalori uphakathi kwe-20 kunye ne-80 kilocalories nge-100 grams. Iicarbohydrate zithatha malunga nesibini kwisithathu sexabiso lekhalori. Amafutha akhoyo kuphela kwimikhondo. Okufanelekileyo ukukhankanywa ziiminerali eziqulethwe (i-potassium, i-calcium kunye ne-iron) ngakumbi i-roughage.
Ingcebiso ngezempilo eBohen:
I-flatulence eyaziwayo ibangelwa yi-polysaccharides equlethwe kuyo. Ezi zihlulwe kuphela ziibhaktheriya emathunjini amakhulu kwaye ziguqulwa zibe yigesi. I-Savory kunye ne-caraway yenza izitya zeembotyi zityeke ngakumbi. Nangona kunjalo, iimbotyi zikwanazo nezinto ezingafunekiyo.
Phantse zonke iimbotyi zegadi zine-lectin phasin, eyityhefu ebantwini. Iyatshatyalaliswa xa iphekiwe. Iimbotyi zegadi akufuneki ukuba zityiwe zikrwada.
Ukongeza, izixa ezikhulu ze-hydrocyanic acid ziqulethwe kwiimbotyi zelima kunye neembotyi zeUrd ezizalelwa eIndiya. Ikhutshwa ngexesha lokufunxa nokupheka. Ukufunxwa kunye namanzi okupheka kufuneka ke ngoko agalelwe kude.
Abantu abanegawuthi kufuneka baziphephe iimbotyi ngenxa yobuninzi be-purine. Abantu abanengxaki yokusilela kwe-enzyme ye-favism akufuneki batye iimbotyi ezibanzi.
Ukuthenga nokugcina iimbotyi: Iimbotyi ezintsha kufuneka zigcinwe efrijini kangangeentsuku ezimbini. Iimbotyi ezikhenkcezisiweyo zingagcinwa ukuya kutsho kwiinyanga ezili-15. Iimbotyi ezininzi ezingundoqo zifumaneka kuphela kurhwebo kwimo eyomisiweyo. Zingagcinwa kwindawo emnyama, epholileyo kunye nendawo enomoya ukuya kwiminyaka emibini.
Ukulungiswa kweembotyi: Iimbotyi ezomileyo zifakwe emanzini abandayo ukuya kwiiyure ezilishumi elinesibini. Emva koko badinga malunga neyure ukupheka. Yonke into ihamba ngokukhawuleza kunye neembotyi ezitsha: hlamba, susa iziphelo kwaye, ukuba kuyimfuneko, susa imicu, ubilise emanzini amatsha kwaye upheke phezu kobushushu obuphantsi de iimbotyi zise-al dente kodwa zinokuzonwabisa.
6. IiLupins: Umntu okhuphisana nasekhaya ngeembotyi zesoya
Imbali: I-lupine emhlophe mhlawumbi yayisele ilinywa kwi-Egypt, isiGrike kunye neRoma yamandulo njengesityalo sefula kunye nomgquba oluhlaza kwaye kamva yasetyenziswa njengokutya. Ilupine yangena kwezolimo kwiindawo zethu kwinkulungwane ye-16.
Inkcubeko: IOstreliya ilawula imakethi yelupine kwihlabathi liphela ngendawo yokulima engaphezulu kwesigidi seehektare. Ngokwentelekiso yaseYurophu, iJamani inendima yobuvulindlela. Ukulima kugxininiswe kumazwe amanyeneyo aseBrandenburg, eMecklenburg-Western Pomerania naseSaxony-Anhalt. Zintathu iindidi zelupine ezichumayo kuMbindi Yurophu: umthubi, oluhlaza okwesibhakabhaka nomhlophe. Ziyahluka ngokweemfuno zendawo yazo, izithako zazo kunye nokhetho lokurisayikilishwa.
Ityiwa njani ilupins? Ngokwemveli, imbewu ye lupine ifakwe emanzini kwaye emva koko ifakwe kwibrine okanye iviniga kunye ne-oyile kwaye ityiwe njenge-snack. Namhlanje, iimveliso ezicutshungulwayo ezifana nomgubo we-lupine okanye ukusasazeka kwe-lupine zixhaphake kakhulu.
Izithako zeLupine: Ngomxholo wayo weprotheyini ephezulu kakhulu (malunga ne-35 yepesenti) kunye neeminerali ezininzi, ilupine ikhuphisana neembotyi zesoya. Malunga neepesenti ezi-6, isiqulatho samafutha sisezantsi kakhulu kuneso seembotyi zesoya, kodwa sicace gca ukuba singaphezulu kweminye imidumba emininzi kwaye sixabiso eliphantsi ekubunjweni kwalo. Ngokubhekiselele kwifiber yokutya, ilupine iphantse yafana nembotyi. Ukuxinwa kwee-alkaloids (izinto ezikrakra) ngokwemvelo eziqulethwe kwiinkozo ze-lupine ziphantsi kakhulu kwiintlobo zanamhlanje "i-sweet lupins") - ngakumbi kwezo zisuka kulimo lwe-organic - ukuba akukho miphumo emibi kwincasa okanye impilo. Xa kuthelekiswa namanye ama-legumes, umxholo we-purine nawo uphantsi, ukwenzela ukuba iinkozo nazo zinyamezeleke kakuhle ngezigulane ze-rheumatism.
Kananjalo azinayo i-gluten kwaye ngoko ke zinomdla kwizigulana ze-celiac. I-Lupine sesinye sezona zinto zi allergen kwaye kufuneka zibhalwe kwi-package. Ukwalana nokwalana kwamandongomane kuxhaphakile.
Ukuthenga ilupins: Imbewu yelupine eyomisiweyo okanye egciniweyo kunye nokutya okwenziwe ngembewu yelupine egayiweyo kuthengiswa ikakhulu kwiimarike zendalo, kwiivenkile zokutya kunye nakwi-Intanethi. Kukutya kwemifuno, iimveliso ezicutshungulwayo, umzekelo izinto ezithatha indawo yenyama, ziya zibaluleka ngakumbi.
Ukulungiswa kweelupins: Ukusetyenziswa ekhitshini, iinkozo ziqala ukudumba. Xa zinetyuwa, zihlala zisetyenzwa ngebhiya kummandla weMeditera. Zikwafanelekile njengesithako kwiisaladi, iisuphu kunye nemifuno eqhotsiweyo. Udityaniswe nomgubo wesiqhelo, umgubo welupine ugaywa ube sisonka kunye neepastries.
