Kune mhatsa isingaverengeki nhasi, asi ichokwadiwo kuti hadzisi dzose dziri kudyiwa mumativi ose enyika. Ichi ndicho chikonzero isu takaronga kuti tiongorore zvakanyanya uye zvakanyanya kudyiwa uye kupa ruzivo pamusoro pazvo, zvakadai sehutano hwekudya, zvakanakira kudya maruva nemigumisiro yakaipa.
Isu takajaira kubika nyemba, bhinzi, chickpeas, nezvimwe. asi ndezvokuti rudzi rwega rwegume nderweboka chairo uye ndizvo zvatichawana nhasi. Kunze kwezvo, isu tichazivawo kuti ndezvipi zvinobatsira kudya boka rekudya iri, pamwe nekupikisa kwaro, sezvo zvisiri chikafu chakakodzera munhu wese.
Mhando
Tiri kuzoongorora mhando huru dzema legumes anonyanya kudyiwa nhasi. Iwo marudzi akasiyana enyemba, chickpeas, bhinzi, nezvimwe. Isu tichadzidza zvinhu zvakawanda nhasi, kuzvipa kukosha kwakakodzera maruva.
Chickpeas
Chickpeas dzinogona kudyiwa dzakabikwa uye dzakamera, asi hadzina kubikwa, sezvo dzisingadyike uye hatigone kudzitsenga. Ngationei mhando dzakasiyana dzehuku dziri pamusika:
- White chickpea: Iwo machena uye makuru. Kurimwa kwayo kunoitwa munzvimbo dzeExtremadura neAndalusia.
- Castilian chickpea: beige muruvara uye idiki pane yapfuura. Imhando inozivikanwa kwazvo yehuku uye ine zita rekwakabva, sezvo ichigadzirwa mutaundi reZamora rinonzi Fuentesaúco.
- Pedrosillano Chickpea: Inorimwa mutaundi riri muSalamanca rinonzi Pedrosillo el Ralo. Chickpea ine mavara akatsetseka uye beige ruvara. Nguva yekubika yakarebesa, asi hunhu hwayo uye kupfava kwayo kunoita kuti ive inofarirwa nevakawanda pakugadzira sadza.
Taa
Nyemba ndeimwe yembesa dzinodyiwa zvakanyanya pasi rose, uye zvimwe chetezvo zvinoitika nepezi, dzinogona kudyiwa dzakabikwa uye dzakamera, asi dzisina kubikwa. Idzi ndidzo mhando dzenyemba dziripo:
- Castilian lentil: Iwo ane shava muruvara uye ndiyo yakajairika siyana muSpain. Iwo akakura kupfuura mamwe ose uye ane zvakawanda zvinopesana nekupisa kwepamusoro, ndicho chikonzero ivo vakanyanya kunaka pakugadzira stews.
- green lentil: greenish muruvara uye diki muhukuru. Ivo vanobva kuFrance, asi zvakare vanokura muAsturias.
- red lentil: Iwo akatsvuka muruvara, anofarira kugaya kwakanaka uye akajairika muAsia cuisine. Ivo vanowanzo shandiswa se purees uye creams.
- brown lentil: Ivhu rakasvibira muruvara rine toni dzegirinhi uye rinorimwa muCastilla y León. Inokurumidza kubika uye inokodzera marudzi ose ezvokudya uye muto.
bhinzi
Bhinzi inopatsanurwawo mumhando dzinoverengeka, zvichienderana nemavara adzo, sezvo pasina chete machena kana matema. Kana iri bhinzi, chinhu chimwe chete chinoitika, chakabikwa chete uye chisingambofi chakabikwa.
- White bhinzi: Iwo akakura muhukuru, akapfava mukugadzirwa uye anonwisa mvura zvakanyanya. Izvo zvakasiyana-siyana kune marudzi ese ekubika uye stew. Ivo vanokura muLeón uye Ávila.
- Pinto bhinzi: Idzo dziri pakati nepakati uye dzine tsinga dzepingi. Vane chimiro chakapfava uye vanokura kuchamhembe kwePeninsula.
- Bhinzi nhema: Idiki muhukuru, yakaoma mukugadzirwa uye yakajairika muMexican cuisine.
- Bhinzi tsvuku: diki muhukuru, yakanyanya ruvara rutsvuku uye kunhuhwirira kwehunhu.
soybean
Icho chikafu chakapfuma muprotein, saka mukurumbira une soya parizvino. Iregume inobatsira kuderedza cholesterol uye inobatsira kudzikamisa zvimwe zviratidzo zvekuenda kumwedzi. Inorwisawo osteoporosis uye nekuda kwefiber yayo, inodzora intestinal transit.
Soy ine hutano hwakanyanya uye mazuva ano inogona kudyiwa nenzira dzakasiyana mumukaka, hupfu, tofu, tempeh, soy muto, bhinzi nhungirwa, nezvimwe. Chikafu chakasiyana-siyana icho vamwe chinowanikwa nacho chinoenda zvakakwana nemazana emabikirwo.
Pizi dzakasvibirira
Peas iregume, kunyangwe isu tichifunga kuti muriwo. Peas dzakakwana kumazera ese uye dzinosangana zvakanyanya nezvimwe zvekudya zvakaita senyama, hove, miriwo, makirimu uye mapurées, pea hummus, mupunga, sauteed uye yakakushwa ndiro, nezvimwe.
Peas inzvimbo yevhithamini yakakosha uye zvicherwa zvatinoda muhupenyu hwedu hwezuva nezuva, ndosaka nyanzvi dzichikurudzira kudya iyi legume kanenge ka2 pasvondo.
Maitiro ehutano
Izvo zvinovaka muviri zvema legumes makuru ndeaya anotevera:
- Garbanzo beans: 138 macalorie pa100 gramu, 23 magiramu emacarbohydrates, 6 magiramu efayibha, 4 mg yeshuga uye 7 magiramu emapuroteni.
- Lentils: 350 macalorie pa100 gramu, 64 magiramu emacarbohydrates, 10 magiramu efayibha, 2 mg yeshuga uye 25 magiramu emapuroteni.
- Bhinzi: 330 makorikori pa100 magiramu, 63 magiramu emacarbohydrates, 25 magiramu efiber, hapana shuga, uye 20 magiramu emapuroteni.
- Pea dzakasvibirira: 350 macalorie pa100 gramu, 64 magiramu emacarbohydrates, 26 magiramu efayibha, 8 mg yeshuga uye 24 magiramu emapuroteni.
Kubatsira kukuru
Kudya nyemba dzinenge zuva nezuva ndeimwe yesarudzo dzakanakisa dzatingaite nekudya kwedu. Mabhenefiti makuru avanotipa iwo akakwira fiber yemukati, sezvataona muchikamu chapfuura. Iyi fiber haingoshandisi chete kuchenesa muviri, asiwo kugadzirisa mazinga ehuga uye kugadzirisa kutakura kwemukati.
Zvikafu zvine mapuroteni akawanda, ndosaka zvichiwedzerwa mukudya kwevatambi uye zvakasanganiswa kune mumwe nemumwe, zvichipihwa maitiro akasiyana-siyana. Tinogona kugadzira akasiyana saladi, makirimu, stews, purees, nezvimwe.
Mbeu dzinokosha zvikuru dzesimbi zuva nezuva, zvose kuvanhu vakuru nevana. Chicherwa chakakosha chemuviri nekuti chine basa rekufambisa okisijeni mumuviri wese.
Migumisiro yakaipa
Mimwe mhedzisiro yakaipa yekudya ma legumes zuva nezuva manyoka nekuda kwekuwandisa fiber, kurasikirwa kwemaminerari nekuda kwemhedzisiro yakafanana, kusvotwa uye kutsemuka kwedumbu, zvakare kunobva kune fiber.
Gasi ndiyo mhedzisiro yakananga, uye kana isu tatove takatarisana negasi, haisi iyo pfungwa yakanaka kukurudzira kutaridzika nekushandiswa kwemarimu. Kana isu tiine chero kukuvadzwa mudumbu kana mumatumbo, chiremba chete anoziva nyaya yedu anogona kukurudzira kana kuodza mwoyo kushandiswa kwemamwe marudzi emarimu.