John Myers
Iimbotyi ezifana nee-ertyisi, iimbotyi, iilentile, njl.njl Ukongeza: Kukutya okunesondlo kunye nomgangatho ophezulu.
Izinto eziyimfuneko ngokufutshane:
- I-legumes ngababoneleli abalungileyo kakhulu beeprotheyini, eziphezulu kwifiber, zizityebi kwiivithamini ze-B, iiminerali kunye nezityalo zesibini. Zifaneleke ngokukodwa ukutya kwemifuno okanye i-vegan.
- Ngoku zicutshungulwa zibe ngumgubo, ubisi, izisasazeko, indawo yenyama kunye nezinye iimveliso ezininzi.
Izityalo eziziimbotyi ziquka imbewu evuthiweyo neyomisiweyo yeeertyisi, iimbotyi, iilentile, iiertyisi, nelupins. I-UN yade yabhengeza i-2016 njengonyaka wemifuno. I-Legumes iya ithandwa kakhulu, kwaye ukusetyenziswa kommi waseJamani ngamnye wenyuka kwi-1.3 kilograms ngo-2017. Kwi-2013 yayimalunga nesiqingatha sekhilogram ngummi waseJamani.
Iindlu zamandla ezityebileyo ngezondlo
Iimbotyi zizityebi kwiprotheni, i-fiber, iivithamini ze-B, iiminerali kunye neekhemikhali ze-phytochemicals, kodwa kwangaxeshanye ziphantsi kwamafutha.
Kwindibaniselwano eyohlukeneyo kunye nokutya okuziinkozo, imifuno, iitapile, amandongomane, ubisi okanye amaqanda, iipulses ziba ngumgangatho ophezulu kakhulu kwaye kwangaxeshanye zingabizi kakhulu umthombo weprotheyini, ethatha indawo elungileyo yeprotheyini yezilwanyana ekutyeni okuzinzileyo.
Imbewu ngoku icutshungulwa ibe ngumgubo, ubisi, ukutyabeka, indawo yenyama kunye nezinye iimveliso ezininzi.
Ulungelelwaniso olulungileyo lwendalo
Xa kuthelekiswa nenyama, iimbotyi zinobutyebi obungakumbi- kunye nemozulu-friendly njengomthombo weprotheyini. Xa kulinywa, iimbotyi zikwanceda ekwenzeni umhlaba uchume ngakumbi, njengoko zityebisa umhlaba ngenitrogen ngoncedo lwebhaktiriya yamaqhuqhuva.
Lungiselela imifuno ngokufanelekileyo
Ukongeza kwii-stews zakudala ezifana ne-pea, ibhontshisi kunye nesobho se-lentil, i-legumes ingalungiswa ngeendlela ezininzi ezahlukeneyo: njengesaladi, i-patty, i-spread, i-casserole, i-puree kunye ne-dessert kunye nekhekhe.
Iimbotyi ezomisiweyo kufuneka zifakwe emanzini aphindwe kathathu umthamo wazo wamanzi ukuya kuthi ga kwiiyure ezilishumi elinesibini phambi kokulungiswa, njengoko oku kunciphisa ixesha lokupheka. Iilentile, ii-ertyisi ezigobileyo kunye neembotyi ezincinci ezifana neembotyi ze-adzuki okanye iimbotyi ezimnyama zipheka ngokukhawuleza ukuba ukucwina akuyimfuneko.
Ixesha lokupheka elilandelayo liyahluka ngokuxhomekeke kubukhulu kunye nohlobo lwee-legumes kwaye luphakathi kwemizuzu eyi-15 kunye neeyure ezimbini. Ngokuchasene neengcebiso zangaphambili, ityuwa inceda imifuno ithambe ngokukhawuleza ngexesha lokupheka. Iiasidi ezifana neviniga kunye nejusi yelamuni, kwelinye icala, zenza lukhuni izakhiwo zeeseli kwiimbotyi. Ngoko ke kufuneka yongezwe kuphela ekupheleni kwexesha lokupheka.
Ukuba ufuna into ekhawulezileyo: iimbotyi ezininzi sele ziphekiwe kwaye zifakwe ethini, kodwa zihlala ziqulethe ityuwa eninzi. Ngoko ke kucetyiswa ukuba iimbotyi zikhuphe kwi-colander kwaye zihlanjululwe ngamanzi.
Ungatyi iimbotyi zikrwada
I-Raw, iqulethe izinto ezinobungozi kwimpilo, ezitshatyalaliswa kuphela ngokufudumeza ngexesha lokupheka. Ulumkiso olumandla luyafuneka, ngakumbi kwiimbotyi eziluhlaza: Iziko lolwazi lokuchasa ityhefu lizichaza “njengetyhefu kakhulu” – ziqulethe i-phasin eyityhefu. Ngokuxhomekeke kwisixa, ukusetyenziswa kunokukhokelela kwityhefu enzulu kunye nokufa.
Ngoko ke, iimbotyi kufuneka zihlale ziphekwe imizuzu eyi-15 phambi kokuba zisetyenziswe. Ukulungiswa kwi-steam cooker akukhuthazwa ngenxa yokuba ubushushu obufunekayo bungenakufikelelwa.
Musa ukusebenzisa amanzi okufunxa
Ukuqunjelwa emva kokutya ii-ertyisi, iimbotyi nokunye okunjalo kubangelwa yi-stachyosis. Le swekile iphindwe kane ayinakophulwa zii-enzymes zomzimba, kodwa kuphela yibhaktiriya yekholoni, ngokuyilwa kwegesi. Ukuze ulwe neempawu, amanzi okufunxa akufanele aphinde asetyenziswe, kuba i-stachyosis igqithiselwa kakhulu kumanzi axubileyo.
Inokugcinwa phantse ngokungenasiphelo
Imidumba eyomileyo inobomi beshelufu yonyaka okanye ngaphezulu, ibenza isitokhwe esikhulu. Kungcono ukuwagcina kwindawo epholileyo, eyomileyo kwaye ekhuselwe ekukhanyeni. Zisenokusetyenziswa ngaphaya komhla ongcono kakhulu-ngaphambi komhla. Iimbotyi ezichutyiweyo zigcinwa kuphela malunga neenyanga ezintandathu.
Eyona isekhohlo yendalo
Njengesiseko sokuthatha indawo yenyama, iimbotyi zisetyenziswa ngeendlela ezahlukeneyo, ngakumbi kwi-vegan kunye nemifuno esele ilungile. Iisoseji zesoya, i-lupine schnitzel okanye ukusika okubandayo akusoloko kucetyiswa ezinye iindlela. Oku kulandelayo kusebenza kuzo zonke iimveliso ezithatha indawo yenyama: okukhona iqondo eliphezulu lokucutshungulwa, kokukhona uluhlu lwezithako ezinezongezo ezifana neziphuculisi zencasa okanye ukufaka imibala kunye neziqholo. Ngaphandle kwetofu, ezinye iimveliso azikhuthazwa kangako okanye azikhuthazwa. Ekuphekeni kwansuku zonke, kufuneka zihlale zihlukile, kuba i-legumes kufuneka isetyenziswe "ihlambulukile", okt kwimeko yazo yendalo.
Nabani na odla rhoqo iimbotyi ezingalungiswanga ngokuqinisekileyo wenza into entle emzimbeni wakhe. Iindidi ezahlukeneyo zokutya zinokulungiswa ukusuka kwiipakethi ezincinci zamandla, yingakho zifumene indawo esisigxina kwiikhikhini zansuku zonke.
Ipasta eyenziwe ngeelentile, iimbotyi kunye neeertyisi
IiNoodles ezenziwe ngeembotyi zinexesha elide zithengiswa. Zixabiseke njengezityalo eziziimbotyi ngokwazo. Xa kuthelekiswa ne-noodles yamandulo, iqulethe iprotheni eninzi kwaye, ngokuxhomekeke kwiindidi, ngamanye amaxesha i-fiber kunye neeminerali. Ukongeza, azinagluten. Zenziwa kuphela ngomgubo we-legume kunye namanzi.
