John Myers
Imifino efana nophizi, ubhontshisi, udali, njll. kudala yachitha isithombe sayo “njengokudla kwabantu abampofu” ngokusetshenziswa kwayo ekudleni kwemifino nemifino kanye nokudla okumnandi. Ukwengeza: Ziwukudla okunomsoco kakhulu futhi okusezingeni eliphezulu.
Okubalulekile ngamafuphi:
- I-legumes ingabahlinzeki abahle kakhulu bamaprotheni, i-fiber ephezulu, ecebile ngamavithamini B, amaminerali kanye nezitshalo zezitshalo zesibili. Zifaneleka ngokukhethekile ukudla kwemifino noma i-vegan.
- Manje acutshungulwa abe ufulawa, ubisi, izinsalela, esikhundleni senyama neminye imikhiqizo eminingi.
I-legumes ihlanganisa imbewu evuthiwe, eyomisiwe kaphizi, ubhontshisi, udali, uphizi, nama-lupins. I-UN yaze yamemezela u-2016 njengonyaka we-legumes. I-Legumes iya ngokuya ithandwa kakhulu, futhi ukusetshenziswa kwesakhamuzi saseJalimane ngasinye kukhuphukele ku-1.3 kilograms ngo-2017. Ngo-2013 bekuyisigamu sekhilogremu isakhamuzi saseJalimane ngasinye.
Izindlu zamandla ezinomsoco
Ama-legumes acebile amaprotheni, i-fiber, amavithamini B, amaminerali kanye nama-phytochemicals, kodwa ngesikhathi esifanayo aphansi kwamafutha.
Ngokuhlanganiswa okuhlukahlukene okusanhlamvu, imifino, amazambane, amantongomane, ubisi noma amaqanda, ama-pulses aba yikhwalithi ephezulu kakhulu futhi ngesikhathi esifanayo umthombo ongabizi wamaprotheni, okufaka esikhundleni esihle samaprotheni ezilwane ekudleni okusimeme.
Imbewu manje isigaywa yaba ufulawa, ubisi, izinsalela, esikhundleni senyama neminye imikhiqizo eminingi.
Ibhalansi evumelana nemvelo
Uma kuqhathaniswa nenyama, imidumba inomthombo ongcono kakhulu wezinsiza- kanye nesimo sezulu njengomthombo wamaprotheni. Ekulinyweni, imidumba ibuye isize ekwenzeni umhlabathi uvunde, njengoba icebisa umhlabathi nge-nitrogen ngosizo lwamagciwane angamaqhuqhuva.
Lungiselela imifino ngendlela efanele
Ngaphandle kwesitshulu esidala njengesobho se-pea, ubhontshisi kanye ne-lentil, ama-legumes angalungiswa ngezindlela eziningi ezahlukene: njengesaladi, i-patty, ukusabalalisa, i-casserole, i-puree ngisho ne-dessert nekhekhe.
Imifino eyomile kufanele ifakwe emanzini aphindwe kathathu umthamo wawo wamanzi kuze kube amahora ayishumi nambili ngaphambi kokulungiselela, njengoba lokhu kunciphisa isikhathi sokupheka. Ama-lentils, ama-peas anegobolondo nobhontshisi omncane njengobhontshisi we-adzuki noma ubhontshisi omnyama apheka ngokushesha kangangokuthi ukucwiliswa akudingekile.
Isikhathi sokupheka esilandelayo siyahlukahluka kuye ngobukhulu kanye nohlobo lwemifino futhi iphakathi kwemizuzu eyi-15 namahora amabili. Ngokuphambene neseluleko sangaphambilini, usawoti usiza imifino ukuthi ithambe ngokushesha ngesikhathi sokupheka. Ama-Acid afana noviniga nejusi kalamula, ngakolunye uhlangothi, aqinisa ukwakheka kwamaseli kumifino. Ngakho-ke kufanele yengezwe kuphela ngasekupheleni kwesikhathi sokupheka.
Uma udinga okuthile okusheshayo: ama-legumes amaningi asevele ephekwe futhi ekheniwe, kodwa ngokuvamile aqukethe usawoti omningi. Ngakho-ke kunconywa ukuthi udedele imidumba ku-colander futhi uyihlanza ngamanzi.
Ungadli okusanhlamvu okuluhlaza
Okuluhlaza, aqukethe izinto eziyingozi empilweni, ezibhujiswa kuphela ukushisa ngesikhathi sokupheka. Kudingeka ukuqapha okukhulu, ikakhulukazi ngobhontshisi obuluhlaza: Isikhungo solwazi esimelene nobuthi siwuhlukanisa “njengobuthi kakhulu” - aqukethe i-phasin enoshevu. Ngokuya ngenani, ukusetshenziswa kungaholela ebuthi obukhulu ngisho nokufa.
Ngakho-ke, ubhontshisi kufanele uhlale uphekwe okungenani imizuzu engu-15 ngaphambi kokudliwa. Ukulungiselela ku-steam cooker akunconywa ngoba izinga lokushisa elidingekayo lingase lingafinyelelwa.
Ungasebenzisi amanzi okucwilisa
Ukuqunjelwa ngemva kokudla uphizi, ubhontshisi nokunye okunjalo kubangelwa yi-stachyosis. Lo shukela ophindwe kane awunakuhlukaniswa ngama-enzymes womzimba, kodwa kuphela ngamabhaktheriya ekoloni, ngokwakhiwa kwegesi. Ukuze ugweme izimpawu, amanzi okucwiliswa akufanele aphinde asetshenziswe, ngoba i-stachyosis idluliselwa kakhulu emanzini acwiliswayo.
Ingagcinwa cishe unomphela
I-legumes eyomile inempilo yeshelufu yonyaka noma ngaphezulu, okuyenza ibe isitoko esihle. Kungcono ukuwagcina endaweni epholile, eyomile futhi evikelekile ekukhanyeni. Angasetshenziswa nangale kosuku oluhle kakhulu lwangaphambili. I-legumes ehlutshiwe ihlala cishe izinyanga eziyisithupha.
Okuhamba phambili kwesobunxele kwemvelo
Njengesisekelo sokuthatha indawo yenyama, imidumba isetshenziswa ngezindlela ezahlukahlukene, ikakhulukazi emikhiqizweni esenziwe ngomumo ye-vegan nemifino. Amasoseji e-soy, i-lupine schnitzel noma ukusikeka okubandayo akuzona izindlela ezinconyiwe ngaso sonke isikhathi. Okulandelayo kusebenza kuyo yonke imikhiqizo ethatha indawo yenyama: lapho izinga lokucutshungulwa liphakeme, kulapho uhlu lwezithako ezinezithasiselo ezifana nezithuthukisi ukunambitheka noma ukufaka imibala nezinongo lude. Ngaphandle kwe-tofu, eminye imikhiqizo ayinconywa kangako noma ayinconywa. Ekuphekeni kwansuku zonke, kufanele bahlale behlukile, ngoba imifino kufanele isetshenziswe "ihlanzekile", okungukuthi esimweni sayo semvelo.
Ngakho-ke noma ubani odla njalo imidumba engagayiwe wenza okuthile okuhle emizimbeni yakhe. Izinhlobonhlobo zezitsha zingalungiswa kusukela emaphaketheni amancane wamandla, yingakho zithole indawo ehlala njalo emakhishini ansuku zonke.
I-pasta eyenziwe ngama-lentils, ubhontshisi nama-chickpeas
Ama-noodle enziwe ngemifino abelokhu emakethe isikhathi eside. Ziyigugu njengemidumba ngokwazo. Uma kuqhathaniswa nama-noodle okusanhlamvu akudala, aqukethe amaprotheni amaningi futhi, kuye ngezinhlobonhlobo, kwesinye isikhathi i-fiber namaminerali amaningi. Ngaphezu kwalokho, ayinayo i-gluten. Zenziwa kuphela ngofulawa wendumba namanzi.
