Danielle Moore
Uphizi, ubhontshisi, i-lentils & Co. banokuningi okufanayo: Banikeza izakhi ezibalulekile, amavithamini kanye nezakhi zokulandelela - ngakho-ke ziyingxenye ebalulekile yokudla okunempilo. Ungathola okwengeziwe mayelana nemifino kanye nezinzuzo zayo zezempilo lapha.
Imidumba yimbewu yezitshalo ezivuthwa egobolondweni. Imifino eyaziwa kakhulu uphizi, ubhontshisi, udali, uphizi kanye namalupin. Njengoba imifino inikeza amaprotheni amaningi emifino, iyindlela enhle ehlukile kunenyama kanye nengxenye ebalulekile yokudla kwemifino noma i-vegan. Futhi zicebile ku-fiber, amaminerali kanye namavithamini B. Izinhlobo eziningi zinamafutha amancane. Inkomba yabo ye-glycemic ephansi iqinisekisa ukuthi izinga likashukela egazini likhuphuka kancane futhi likugcina ugcwele isikhathi eside.
Imidumba ayinempilo nje kuphela, ibuye ilungele isimo sezulu: Izitshalo ezisandumba ziletha initrogen enhlabathini futhi zikhulise ukuvunda kwayo. Zidinga futhi amanzi amancane uma kuqhathaniswa.
I-Legumes: Incane, kodwa inamandla!
Ukubuka kwethu konke kwemifino ebaluleke kakhulu kukhombisa ukuthi yini ekulawa ma-allrounders amancane nokuthi angalungiswa kanjani ngezindlela ezihlukahlukene. Uzothola amaphrofayli anemininingwane alegumes ayisithupha esihlokweni:
- Ama-Chickpeas
- ama-lens
- I-Peas
- namantongomane
- ubhontshisi
- amalupha
1. Uphizi: Imbewu ebabayo evela emazweni aseMpumalanga
Umlando: Kuthiwa ama-chickpeas alinywa e-Near East iminyaka engaphezu kuka-8,000. Ukusuka lapho basakazekela eYurophu bedlula eGreece nase-Italy.
Isiko: Ama-chickpeas akha uhlobo lwawo emndenini omncane wemifino futhi awahlobene eduze nophizi. Ama-chickpeas atshalwa kakhulu eNdiya nase-Australia kanye nasemazweni amaningi ashisayo. Ama-chickpeas aphuzi-beige avela esifundeni saseMedithera yiwo ayinhloko athengiswa eJalimane.
Ama-chickpeas anemibala ehlukene: isitshalo saminyaka yonke se-herbaceous sakha izinhlamvu ezimbili ezi-angular, ezingavamile ezithelweni zaso ezicishe zibe ngamasentimitha amathathu, esizazi ngokuthi amachickpeas. Azihlukaniswa ngezinhlobonhlobo, kodwa ikakhulukazi ngombala wembewu (beige, brown, black or even red).
Izithako ze-chickpea: Nge-fiber eningi, amaprotheni abalulekile, ngaphezu kwamaphesenti angu-60 ama-carbohydrate, kodwa hhayi noma yimaphi amafutha, ama-chickpeas ayimithombo enempilo yamandla. Futhi aqukethe amavithamini B, amavithamini A, C no-E kanye nenani elikhulu lensimbi, kodwa futhi i-zinc ne-magnesium. Funda okwengeziwe: Ingabe Ama-Chickpeas Anempilo?
Ikhwalithi yama-chickpeas: besifuna ukwazi ngokuqinisekile! Ngakho-ke, i-ÖKO-TEST isanda kuhlola amatshwele amaningi ezimbizeni nasemathini. Izindaba ezinhle: Singancoma amachickpeas angu-14 kwangu-20 esivivinyweni - futhi anamamaki aphezulu. Nokho, ilabhorethri egunyaziwe yathola i-glyphosate yokubulala ukhula ngemithamo eyisithupha.
Ukuthenga nokugcina ama-chickpeas: Ama-chickpeas amasha ayivelakancane kuleli zwe; kukhona ikakhulukazi imbewu eyomisiwe kanye nembewu egcinwe ezitsheni noma emathini. Owokuqala angathola amaphuzu anenani eliphezulu lokudla okunempilo. Lezi zokugcina seziphekwe kakade ngakho-ke zilungele ukudla ngomzamo omncane. Zigcinwe zimnyama futhi zipholile, zingagcinwa izinyanga. Ufulawa weChickpea usemusha emakethe yaseJalimane.
Ukulungiswa kwama-chickpeas: Izithelo ezomisiwe kufanele zicwiliswe okungenani amahora ayishumi nambili. Khona-ke ama-specimens antanta phezulu ahlungwa futhi amanzi afakwe emanzini athululwe, ngoba aqukethe izinto ezibabayo. Isikhathi sokupheka ama-chickpeas singafika emahoreni amabili. Ama-chickpeas asemathinini apheka ngamaminithi.
Ekuphekeni kwamazwe ngamazwe, i-hummus ne-falafel zihamba phambili ohlwini lwezitsha zechickpea. Ngaphezu kwalokho, izithelo ze-mealy ezinephunga lazo elibabayo, ama-nutty zithandwa kakhulu kuma-curries, izitshulu nezitsha zelayisi. Abalingani abahle bayizinongo ezinamandla ezifana nekhumini namakhambi amasha. Isinkwa esiyisicaba esimnandi noma esiphundu noma izisekelo zekhekhe zingalungiswa ngofulawa we-chickpea.
2. Udali: Isithako esisheshayo sesitshulu namasaladi
Umlando: Okutholakele kukhomba ukuthi ama-lentile asetshenziswa kudala cishe kuma-6000 BC. esifundeni saseMedithera, e-Asia Minor nase-Asia Ephakathi. EYurophu Ephakathi babevela cishe ku-4500 BC. BC Ingxenye yezitshalo zokuqala ezilinywayo.
Isiko: Namuhla iCanada, iTurkey, i-USA kanye ne-India abakhiqizi be-lentil ababaluleke kakhulu. Umkhiqizi omkhulu waseYurophu yiSpain. Kukhona nezindawo ezincane ezikhulayo eSwabian Jura naseBavaria. Imbewu ye-legumes eyisicaba iyahlukahluka ngobukhulu, ukuma nombala kuye ngezinhlobonhlobo.
Imaphi amalensi akhona?
Ama-plate lens agcwele eJalimane. Lawa ma-lentile anambitheka, aluhlaza aphenduka abe nsundu futhi aqine lapho egcinwa khona. Igobolondo labo livuleka kalula ngesikhathi sokupheka. I-plate lentils iyi-lentile evamile yesitshulu, kodwa futhi ihamba kahle ku-puree.
Ama-lentile abomvu avela eNdiya anephunga elipholile, elithambile. Sezihlutshiwe kakade ngakho-ke zilungele ukupheka ngokushesha.
I-Beluga lentils ibhekwa njengamalensi ayigugu, hhayi okungenani ngenxa yombala wabo omnyama. Bagcina ukungaguquguquki kwabo okuqinile ngenkathi bepheka.
I-Le Puy lentils yaseFrance ihlala ihlanzekile futhi ilungele amasaladi.
Izithako Ezinempilo Ku-Lentils: Ngama-fiber amaningi nama-carbohydrates, ama-lentile ayisithako esigcwalisayo. Akubona abantu abadla imifino kuphela abayazisa njengabahlinzeki bamaprotheni abalulekile. Ngaphezu kwamavithamini B, ama-lentils aletha i-potassium, i-magnesium, insimbi, i-zinc, ithusi ne-manganese. Nokho, noma ubani oneleveli ye-uric acid ephakeme noma i-gout kufanele agweme amalensi ngenxa ye-purine equkethe.
Ukuthenga Nokugcinwa Kodali: Ama-Lentils atholakala ehlutshiwe noma engahlutshiwe njengempahla eyomile. Emathini noma emabhodweni asevele esephekwe. Zigcinwe zimnyama, zipholile futhi zingangeni moya, zizogcina izinyanga eziningi. Ama-lentile aphekiwe angagcinwa esiqandisini kuze kube yizinsuku ezine.
Ukulungiselela Udali: Uma kuqhathaniswa nezinye izidumba, udali kulula ukuwulungisa. Ngisho nezimpahla ezomile akudingekile ukuthi zicwiliswe. Kunomehluko omkhulu ezindaweni zokupheka zezinhlobo ngazinye. Amalentila abomvu athatha imizuzu engaphansi nje kweyi-15, iLe Puy ithatha phakathi kuka-20 no-40 kanye namalentisi epuleti kuze kufike ehoreni ukuwapheka. Uma ama-lentile ekhula, amnyama futhi aqine kakhulu futhi isikhathi sokupheka siba side.
Ukusetshenziswa kodali: I-plate lentil, i-red lentil kanye ne-yellow ephuka kalula uma kuphekwe. Lokhu kubenza babe yintandokazi yesitshulu, ama-purees namasaka. I-Crunchy beluga lentils kanye ne-Le Puy lentils zikhethwa kumasaladi noma ziphakelwa njengesitsha esiseceleni.
3. Uphizi: Amabhola aluhlaza agcwele amacarbohydrates
Umlando: Ukutshalwa kukaphizi kwaqala cishe ngo-8000 BC. matasatasa. Basuka e-Asia baya eYurophu bedlula eMpumalanga Ephakathi.
Isiko: Namuhla uphizi ulinywa emhlabeni wonke ngezinhlobo eziningi. EJalimane, ukutshala uphizi akubalulekile njengokutshalwa kukabhontshisi. Uphizi omisiwe cishe ungeniswa kwamanye amazwe kuphela. Abahlinzeki abakhulu yiCanada, Russia, USA kanye neFrance.
Yimaphi amaphizi akhona?
Ama-peas aluhlaza adliwa ngaphandle kwe-pod. Okusanhlamvu okubushelelezi, okuyindilinga kunambitheka ngenxa yesitashi esiningi.
Uphizi olushwabene nawo nawo uphizi oluhlukene. Imbewu engakhangi kangako, eshwabene, ethi ayibe yi-angular inephunga elimnandi.
Ama-peas we-sugar snap adliwa kuhlanganiswe nama-pods aluhlaza. Bakweleta igama labo kanye nokunambitheka okumnandi kancane kokuqukethwe ushukela ophezulu uma kuqhathaniswa.
Izakhi zikaphizi: Uphizi unamaprotheni amaningi kunobhontshisi nama-carbohydrate amaningi. Banikeza i-potassium ne-magnesium kanye namavithamini B, amavithamini C no-E kanye ne-fiber. Bahlala kakhulu endishini. Abantu abane-gout akufanele badle uphizi ngenxa yokuqukethwe okuphezulu kwe-purine.
Ukuthenga nokugcina uphizi: Imikhiqizo emisha ingeyekhwalithi enhle enezigaxa eziluhlaza ezicwebezelayo ezingenamabala. Esongwe ngendwangu emanzi noma esikhwameni sokunamathela, ama-pods aphelele azogcinwa efrijini izinsuku ezimbalwa. Ama-peas aqandisiwe kufanele asetshenziswe ngemuva kwezinyanga eziyi-15 kamuva. Amaphizi omisiwe atholakala ephelele nesigamu, aphuzi futhi aluhlaza. Kufanele zigcinwe endaweni epholile, emnyama neyomile. Ama-peas omisiwe anegobolondo ahlala cishe izinyanga eziyisithupha, iminyaka eminingana engaqediwe.
Ukulungiselela uphizi: Ama-pods amasha aqala ngokuvuleka avuleke ekugcineni bese ekhishwa imbewu. Endabeni ye-mangetout, isisekelo sembali siyasuswa bese i-pod bese iyagezwa. Isikhathi sokupheka siyimizuzu eyi-15 ukuya kwengama-20 - ilungele i-wok, kodwa futhi namasaladi, amapani emifino anemibala kanye nezitsha zelayisi. Esikhundleni sama-peas amasha, ungasebenzisa ama-peas afriziwe noma omisiwe ukuze uthole isitshulu. Kuye ngobukhulu bawo, uphizi omisiwe ongahlutshiwe ucwiliswa emanzini abandayo amahora angu-6 kuya kwangu-12 ngaphambi kokupheka bese ubiliswa imizuzu engu-30 kuya kwengu-120. Ama-peas ahlutshiwe akudingeki avuvuke. Ziyagezwa, zibiliswe bese ziphekwa emlilweni omncane imizuzu engama-45 kuya kwengama-60.
4. Amantongomane: Imifino enamafutha amaningi
Umlando: Ngokusho kwabavubukuli, izakhamuzi zase-Andes zase zijwayele kakade isitshalo samantongomane sonyaka we-herbaceous cishe eminyakeni engu-8,000 edlule. Ukusuka lapho yasakazekela eNingizimu neMelika Ephakathi futhi ekugcineni yafinyelela ezwenikazi lase-Afrika ngokuhweba ngezigqila.
Amasiko: Namuhla i-USA, Sudan, Brazil, Senegal kanye ne-Argentina ndawonye bahlinzeka cishe izingxenye ezimbili kwezintathu zawo wonke amantongomane. Amanani amakhulu nawo ayatshalwa eChina naseNdiya.
Ikinati akulona inadi! Igama lesiJalimane likuheha emzileni ongalungile: Ngokwemvelo, i-peanut ayilona inadi, kodwa ilungu lomndeni we-legume kanye nesihlobo esiseduze sikaphizi nobhontshisi. Ngokungafani nezihlobo zabo, imidumba yabo ikhula emhlabathini. Futhi: Igobolondo elimbozwe njengenetha elinokhuni alivuleki. Amakhepsuli agobile, afinyelela kumasentimitha ayisithupha ubude, ngokuvamile akhiqiza eyodwa kuya kwezine, ngezinye izikhathi ngisho nembewu eyisithupha.
Izakhi zamakinati: Amantongomane anephrotheni ecishe ibe ngamaphesenti angama-25. Futhi aqukethe cishe amaphesenti angama-50 amafutha. Ingxenye yama-omega-3 fatty acids abalulekile iphansi kakhulu kuneyamantongomane. Kanye nokuqukethwe kwe-carbohydrate okungaphezu kwamaphesenti angu-20, amafutha anesibopho senani eliphezulu lamandla cishe ama-kilocalories angu-600 ngegremu ngayinye eyi-100. Ngaphezu kwe-fiber, amavithamini B kanye ne-vitamin E, amantongomane aqukethe amaminerali amaningi. Ziphakathi kokudla okunothe kakhulu nge-magnesium.
Qaphela i-allergies! Ngisho namanani amancane kakhulu angabangela izimpawu ezinzima noma ezisongela ukuphila kulabo abathintekayo. Amantongomane kufanele alebulwe njengesithako ekufakweni kwezimpahla ezibhakiwe neminye imikhiqizo.
Ukuthenga nokugcina amantongomane: Ikakhulukazi kusukela ngo-Okthoba kuya kuZibandlela, amantongomane atholakala egobolondweni eminyangweni yezithelo, axekethile noma emanethini. Khona-ke kubalulekile ukubheka amantongomane ahlanzekile futhi angonakalisiwe. Indlela enhle yokuhlola ubusha bawo ukwenza isivivinyo sokuzamazama: uma umgodi ugobhoza egobolondweni, womile futhi umdala. Ekhaya, amantongomane axegayo kufanele agcinwe endaweni enomoya, epholile futhi emnyama. Ngaphansi kwezimo ezingezinhle zokugcinwa, amantongomane ahlaselwa kalula yisikhunta esikhiqiza ubuthi be-aflatoxin.
Imikhiqizo yamakinati agayiwe, ikakhulukazi ekheniwe anezinhlamvu, ithengwa kaningi kunefomu lenqwaba. Angahlutshwa noma angahlutshiwe, afakwe usawoti noma abe ngokwemvelo. Amantongomane avamise ukuthoswa ngaphambi kokuthi adayiswe. Ngokugazinga kuphela lapho zithuthukisa ukunambitheka kwazo okungaqondakali. Ngesikhathi esifanayo, izinto ezibabayo zicindezelwa.
Ukulungisa amakinati: Ekhishini, amantongomane awasetshenziswa njengemidumba, kodwa njengamantongomane. Iphelele noma iqotshiwe, imbewu eqatha isetshenziswa ezisobho nasezisosweni futhi iyindlela edumile yokucwenga izitsha ngokuthinta i-Asian, njengama-curries, imifino ethosiwe kanye nazo zonke izinhlobo zezitsha zenkukhu. Ibhotela lamantongomane noma uwoyela nakho kungasetshenziswa njengesengezo noma okunye. Lokhu kokugcina kunokuqina kokushisa okuphezulu futhi kubhekwa njengokuhlala isikhathi eside kunamanye amafutha adliwayo.
5. Ubhontshisi: Izinhlobonhlobo ezivela kuwo wonke umhlaba
Umlando: Cishe cishe ngonyaka wama-4000 ngaphambi kokuzalwa kukaKristu. Kuthiwa amaNdiya ayetshala ubhontshisi e-Andes. Ngekhulu le-16, abaseSpain baletha isithelo eYurophu. Kunezinhlobo eziyizinkulungwane ezimbalwa emhlabeni wonke namuhla.
Isiko: EJalimane, cishe amathani angama-50,000 kabhontshisi avunwa minyaka yonke endaweni engaba amahektha ayi-4,000. Indima ebaluleke kakhulu idlalwa ubhontshisi wengadi omusha (inkosazana, i-wax noma ubhontshisi wezintambo), ubhontshisi wenhliziyo utshalwa kancane kakhulu. Inkathi yangaphandle lapha iqala ngoJuni kuya ku-Okthoba. Ubhontshisi oqandisiwe, okheniwe futhi owomile uyatholakala unyaka wonke.
Yimuphi ubhontshisi okhona?
Ubhontshisi obuhlaza, okungabobhontshisi obuluhlaza, ubhontshisi obujwayelekile befayela obuhlaza obusetshenziswa buphelele. Ama-pods awo anephunga elimnandi, acishe abe yindilinga ngobubanzi, akha ingxenye eyinhloko yemifino. Ubhontshisi oluhlaza uvunwa kusenesikhathi, ngakho-ke i-pod ithambile futhi imbewu ikhula kancane. Zinhle njengoba zihambisana nezitsha ezithosiwe noma isaladi.
Ubhontshisi we-wax ufana nobhontshisi wesiFulentshi ngokuma, ubukhulu, nokusetshenziswa, kodwa une-pod ephuzi.
Ubhontshisi waseFrance unama-pods ayisicaba kanye nezinhlamvu ezinkulu. Zisetshenziswa kakhulu njengesitsha semifino noma isitshulu.
Ubhontshisi omhlophe uyingxenye yeqembu elikhulu likabhontshisi. Izinhlamvu zazo ezinokhilimu zinokunambitha okuncane okwazo, kodwa zimunca kahle zonke izinambitheka ezihambisana naso futhi zilungele i-antipasti, isobho, isitshulu kanye ne-casseroles.
Ubhontshisi bezinso bakha izinhlamvu ezibomvu ezimise okwezinso. Lezi azilahlekelwa ukulunywa, ukuma nombala wazo ngisho nangemva kokupheka isikhathi eside.
Ubhontshisi obanzi (ubhontshisi obanzi, ubhontshisi obanzi) nawo asetshenziswa kuphela ekhishini ngendlela yembewu yawo. Izinhlamvu ezincane, ezithambile zibonakala ngombala wazo oluhlaza okotshani noma omhlophe ophuzi. Ngokwesiko, aziwa kakhulu ngokuhambisana nobhekeni onenhliziyo enhle. Njengoba enambitheka kancane ekunambithekeni okuqinile, abuye abe mnandi njenge-puree, kusitshulu, ku-quiche, ne-pasta nenyama.
Izakhi zikabhontshisi: Amaprotheni okuqukethwe kubhontshisi angaphezulu kwamaphesenti angama-20. Nokho, le phrotheni ayiwafaki wonke ama-amino acid abalulekile. Ngokuya ngezinhlobonhlobo, okuqukethwe kwekhalori kuphakathi kuka-20 no-80 kilocalories ngamagremu ayi-100. Ama-carbohydrate enza cishe izingxenye ezimbili kwezintathu zevelu ye-calorific. Amafutha atholakala kuphela emithonjeni. Okufanelekile ukusho amaminerali aqukethwe (i-potassium, i-calcium ne-iron) futhi ikakhulukazi i-roughage.
Iseluleko Sezempilo ku-Bohen:
I-flatulence edumile ibangelwa ama-polysaccharides aqukethe. Lezi zihlukaniswa kuphela ngamabhaktheriya emathunjini amakhulu futhi aguqulwa abe igesi. I-savory ne-caraway yenza izitsha zikabhontshisi zigayeke kakhulu. Nokho, ubhontshisi ubuye ube nokuqukethwe okungafunwa.
Cishe wonke ubhontshisi wengadi uqukethe i-lectin phasin, enobuthi kubantu. Iyacekelwa phansi uma isiphekiwe. Ngakho-ke ubhontshisi wasengadini akufanele udliwe uluhlaza.
Ngaphezu kwalokho, inani elikhulu le-hydrocyanic acid liqukethwe kubhontshisi be-lima kanye nobhontshisi we-Urd odabuka eNdiya. Ikhishwa ngesikhathi sokucwiliswa nokupheka. Ngakho-ke amanzi okucwiliswa kuwo kanye nokupheka kufanele achitheke.
Abaphethwe i-gout kufanele bagweme ubhontshisi ngenxa ye-purine ephezulu. Abantu abahlushwa yi-enzyme deficiency favism akufanele badle ubhontshisi obanzi.
Ukuthenga Nokugcina Ubhontshisi: Ubhontshisi omusha kufanele ugcinwe esiqandisini isikhathi esingangezinsuku ezimbili. Ubhontshisi oqandisiwe ungagcinwa kuze kube yizinyanga eziyi-15. Ubhontshisi omningi utholakala kuphela ngokuthengisa usesimweni esomisiwe. Angagcinwa endaweni emnyama, epholile futhi enomoya kuze kube iminyaka emibili.
Ukulungiselela ubhontshisi: Ubhontshisi omisiwe ucwiliswa emanzini abandayo kuze kube amahora ayishumi nambili. Bese bedinga isikhathi esingangehora ukupheka. Yonke into ihamba ngokushesha ngamabhontshisi amasha: geza, susa iziphetho futhi, uma kunesidingo, susa izintambo, ubilise emanzini ahlanzekile bese upheka phezu kokushisa okuphansi kuze kube yilapho ubhontshisi usese-al dente kodwa ungajatshulelwa.
6. I-Lupins: Isiqhudelana sikabhontshisi wesoya wasekhaya
Umlando: I-lupine emhlophe cishe yayivele itshalwe e-Egypt, isiGreki kanye neRoma yasendulo njengesitshalo sokudla kanye nomquba oluhlaza futhi kamuva yasetshenziswa njengokudla. I-lupine yangena kwezolimo ezindaweni zethu ngekhulu le-16.
Isiko: I-Australia ibusa imakethe ye-lupine emhlabeni wonke ngendawo yokulima engaphezu kwamahektha ayisigidi. Uma kuqhathaniswa naseYurophu, iJalimane inendima yokuphayona. Ukulima kugxile ezifundeni zikahulumeni zaseBrandenburg, Mecklenburg-Western Pomerania naseSaxony-Anhalt. Izinhlobo ezintathu ze-lupine ziyachuma e-Central Europe: ephuzi, eluhlaza okwesibhakabhaka kanye ne-lupine emhlophe. Ayahluka ngokwezidingo zendawo yawo, izithako zawo kanye nezinketho zokugaywa kabusha.
Asetshenziswa kanjani ama-lupins? Ngokwesiko, imbewu ye-lupine iyacwiliswa bese ifakwe emanzini anosawoti noma uviniga namafutha futhi idliwe njenge-snack. Namuhla, imikhiqizo ecutshungulwayo efana nofulawa we-lupine noma ukusabalala kwe-lupine ivame kakhulu.
Izithako ze-lupine: Ngokuqukethwe kwayo kwamaprotheni aphezulu kakhulu (cishe amaphesenti angama-35) kanye namaminerali amaningi, i-lupine iqhudelana nobhontshisi wesoya. Cishe amaphesenti angu-6, amafutha aphansi kakhulu kunalawo kabhontshisi wesoya, kodwa adlula ngokusobala amanye amalegumes amaningi futhi ashibhile ekubunjweni kwawo. Mayelana ne-fiber yokudla, i-lupine icishe ibe yinhle njengobhontshisi. Ukuqoqwa kwama-alkaloid (izinto ezibabayo) ngokwemvelo eziqukethwe kuzinhlamvu ze-lupine kuphansi kakhulu ezinhlotsheni zesimanje “ama-lupin amnandi”) - ikakhulukazi lawo asuka ekulinyweni kwemvelo - kangangokuthi ayikho imiphumela emibi ekunambithekeni noma empilweni. Uma kuqhathaniswa namanye ama-legumes, okuqukethwe kwe-purine nakho kuphansi, ukuze okusanhlamvu nakho kubekezelelwe kahle iziguli ze-rheumatism.
Futhi ayinayo i-gluten ngakho-ke iyathakazelisa ezigulini ze-celiac. I-Lupine ingenye yezinto ezingezwani nezifo futhi kufanele ibhalwe emaphaketheni. Ukungezwani nokungezwani namantongomane kuvame kakhulu.
Ukuthenga ama-lupin: Imbewu ye-lupine eyomisiwe noma egciniwe kanye nokudla okwenziwe ngembewu ye-lupine egayiwe kuthengiswa ngokuyinhloko ezimakethe zemvelo, ezitolo zokudla zezempilo kanye naku-inthanethi. Ekuphekeni kwemifino, imikhiqizo egayiwe, isibonelo, esikhundleni senyama, iya ngokuya ibaluleke kakhulu.
Ukulungiswa kwama-lupins: Ukuze asetshenziswe ekhishini, izinhlamvu ziqala ukuvuvuka. Njengoba zifakwe usawoti, zivame ukuphakelwa ubhiya esifundeni saseMedithera. Zibuye zifaneleke njengesithako kumasaladi, amasobho kanye nemifino ethosiwe. Kuhlanganiswe nofulawa ovamile, ufulawa we-lupine ugaywa ube isinkwa namakhekhe.
