Kukho intaphane yeembotyi namhlanje, kodwa kukwayinyaniso ukuba ayizizo zonke ezityiwayo kuzo zonke iindawo zehlabathi. Yingakho sicebise ukuphonononga eyona nto ixhaphakileyo kunye neyona nto isetyenzisiweyo kunye nokubonelela ngolwazi malunga nabo, njengexabiso lezondlo, izibonelelo zokutya iimbotyi kunye nemiphumo emibi.
Siqhele ukupheka iilentile, iimbotyi, ii-chickpeas, njl. kodwa ke kukuba uhlobo ngalunye lwembotyi lulolo lweqela elithile kwaye yile nto siza kuyifumanisa namhlanje. Ngaphandle koko, siya kwazi nokuba zeziphi iingenelo zokutya eli qela lokutya, kunye nokuchasana kwalo, kuba ayikokutya okufanelekileyo kuye wonke umntu.
Iindidi
Siza kuphonononga iintlobo eziphambili zezityalo ezidliwayo namhlanje. Zizintlobo ezahlukeneyo zeelentile, ii-chickert, iimbotyi, njl. Siza kufunda izinto ezininzi namhlanje, ukukunika ukubaluleka okufanele iimbotyi.
Iichickpeas
Ii-ertyisi zinokutyiwa ziphekiwe kwaye zihlumile, kodwa azize zikrwada, kuba azityeki kakhulu kwaye asinakuzihlafuna. Makhe sibone iindidi ezahlukeneyo zee-chickert ezithengiswayo:
- I-chickpea emhlophe: Zimhlophe kwaye zinkulu. Ukulinywa kwayo kuqhutyelwa kwiindawo ze-Extremadura kunye ne-Andalusia.
- I-chickpea yaseCastilian: i-beige ngombala kwaye incinci kuneyangaphambili. Olu didi lwechickpea olwaziwayo kwaye lunegama lemvelaphi yalo, kuba iveliswa kwidolophu yaseZamora ebizwa ngokuba yiFuentesaúco.
- Pedrosillano Chickpea: Ikhuliswa kwidolophu yaseSalamanca ebizwa ngokuba yiPedrosillo el Ralo. I-chickpea ene-texture egudileyo kunye nombala we-beige. Ixesha layo lokupheka lide, kodwa iimpawu zayo kunye nencasa ethambileyo iyenza ibe yintandokazi kwabaninzi xa kusenziwa isityu.
Iileyile
Iilentile zezinye zezityalo ezityiwa kakhulu ehlabathini, kwaye kwenzeka into efanayo nakwii-ertyisi, ezinokutyiwa ziphekiwe zahluma, kodwa zingaze zikrwada. Ezi ziintlobo zeelentile ezikhoyo:
- Ilentile yaseCastilian: Zimdaka ngombala kwaye lolona didi luxhaphakileyo eSpain. Zinkulu kunezinye kwaye zixhathisa kakhulu kumaqondo obushushu aphezulu, yiyo loo nto zezona zilungileyo ekwenzeni isityu.
- ilentile eluhlaza: buluhlaza ngombala kunye nobukhulu obuncinci. Zivela kwimvelaphi yesiFrentshi, kodwa zikhuliswa nase-Asturias.
- ilentile ebomvu: Zibomvu ngombala, ziyakuthanda ukwetyisa okulungileyo kwaye ziqhelekile kwi-cuisine yase-Asia. Ngokuqhelekileyo zisetyenziselwa i-purees kunye ne-creams.
- ilentile emdaka: Imdaka emhlabeni ngombala kunye neethoni eziluhlaza kwaye ikhuliswe eCastilla y León. Iyakhawuleza ukupheka kwaye ifanele zonke iintlobo zokutya kunye nesityu.
imbotyi
Iimbotyi zikwahlulahlulwe kwiindidi ezininzi, ngokwemibala yazo, kuba azikho ezimhlophe okanye ezimnyama kuphela. Kwimeko yeembotyi, kwenzeka into efanayo, iphekwe kuphela kwaye ayizange ibe luhlaza.
- Imbotyi emhlophe: Zinkulu ngokobukhulu, zithambile ngokwendlela kwaye zifunxa amanzi kakuhle kakhulu. Zininzi kakhulu kuzo zonke iintlobo zeeresiphi kunye nesityu. Zikhula eLeón nase-Ávila.
- Imbotyi yePinto: Zinobukhulu obuphakathi kwaye zinemithambo epinki. Zinokwakheka okuthambileyo kwaye zikhule kumantla ePeninsula.
- Imbotyi emnyama: Incinci ngobukhulu, ilukhuni kwaye ixhaphake kakhulu kwi-cuisine yaseMexico.
- Imbotyi ebomvu: ubungakanani obuncinci, umbala obomvu obukhali kunye nevumba elimnandi.
zesoya
Kukutya okutyebileyo kwiprotheyini, yiyo loo nto udumo olukhoyo ngoku isoya. Yimbotyi enceda ukwehlisa i-cholesterol kwaye inceda ukuthomalalisa ezinye iimpawu zokuyeka ukuya exesheni. Ikwalwa ne-osteoporosis kwaye ngenxa yefiber yayo, ilawula ukuhamba kwamathumbu.
I-Soy isempilweni kakhulu kwaye namhlanje inokutyiwa ngeendlela ezahlukeneyo kubisi, umgubo, i-tofu, i-tempeh, i-soy sauce, iimbotyi, njl njl. Ukutya okuguquguqukayo apho abanye bafunyanwa khona abahamba ngokugqibeleleyo namakhulu eeresiphi.
Iifama eziluhlaza
Ii-ertyisi zingumdumba, nangona sicinga ukuba yimifuno. Ii-ertyisi zifanelekile kuyo yonke iminyaka kwaye zidibanisa kakuhle kunye nokunye ukutya okunje ngenyama, intlanzi, imifuno, iikhrimu kunye ne-purées, i-pea hummus, irayisi, izitya ezixutyiweyo kunye ne-scrambled, njl.
Ii-peas zingumthombo wamavithamini kunye neemaminerali eziyimfuneko esizidingayo kwimpilo yethu yemihla ngemihla, yingakho iingcali zincoma ukuba zidle le legume ubuncinane amaxesha angama-2 ngeveki.
Ixabiso lesondlo
Amaxabiso esondlo sezityalo eziziimbotyi eziphambili zezi zilandelayo:
- Iimbotyi zeGarbanzo: Iikhalori ze-138 nge-100 grams, i-23 grams ye-carbohydrates, i-6 grams yefiber, i-4 mg yeswekile kunye ne-7 grams yeprotheni.
- Iilentile: Iikhalori ze-350 nge-100 grams, i-64 grams ye-carbohydrates, i-10 grams yefiber, i-2 mg yeswekile kunye ne-25 grams yeprotheni.
- Imbotyi: Iikhalori ze-330 nge-100 grams, i-63 grams ye-carbohydrates, i-25 grams yefiber, akukho swekile, kunye ne-20 grams yeprotheni.
- Iifama eziluhlaza: Iikhalori ze-350 nge-100 grams, i-64 grams ye-carbohydrates, i-26 grams yefiber, i-8 mg yeswekile kunye ne-24 grams yeprotheni.
Izibonelelo eziphambili
Ukutya iimbotyi phantse yonke imihla sesinye sezona zigqibo zilungileyo esinokuzenza ngokutya kwethu. Iingenelo eziphambili abasinika zona kumxholo wabo wefayibha ephezulu, njengoko sibonile kwicandelo langaphambili. Le fiber ayisebenzi nje ukucoca umzimba, kodwa nokulawula amanqanaba eswekile yegazi kunye nokulawula ukuhamba kwamathumbu.
Kukutya okuneprotheyini eninzi, yiyo loo nto zongezwa kwizidlo zabadlali kwaye zidityaniswe enye kwenye, zinikwa indlela eziguquguquka ngayo. Sinokwenza iisaladi ezahlukeneyo, iikhrimu, isityu, iipurees, njl.
Iimbotyi ngumthombo obaluleke kakhulu wentsimbi yemihla ngemihla, kubantu abadala kunye nabantwana. Iminerali ebaluleke kakhulu kumzimba kuba inoxanduva lokuhambisa ioksijini kuwo wonke umzimba.
Imiphumo emibi
Eminye imiphumo emibi yokutya imifuno imihla ngemihla luhudo ngenxa yefayibha engaphezulu, ukulahleka kweeminerali ngenxa yesiphumo esifanayo, isicaphucaphu kunye nokuphazamiseka kwesisu, kwakhona kuphuma kwifayibha.
I-Gas yiyona nto isiphumo esithe ngqo, kwaye ukuba sele sele sithambekele kwigesi, akusiyo ingcamango efanelekileyo yokukhuthaza ukubonakala kunye nokusetyenziswa kwemifuno. Ukuba sinomonakalo kwisisu okanye emathunjini, ngugqirha kuphela owaziyo imeko yethu onokuncoma okanye adimaze ukusetyenziswa kwezinye iintlobo zemifuno.