Kunenqwaba yemidumba namuhla, kodwa kuyiqiniso futhi ukuthi akuzona zonke ezidliwa kuzo zonke izingxenye zomhlaba. Yingakho sihlongoze ukubuyekeza okuvame kakhulu nokusetshenziswa kakhulu futhi sinikeze ulwazi mayelana nakho, njengamavelu okudla okunempilo, izinzuzo zokudla okusanhlamvu kanye nemiphumela emibi.
Sijwayele ukupheka udali, ubhontshisi, uphizi, njll. kodwa ukuthi uhlobo ngalunye lomdumba lungokweqembu elithile futhi yilokho esizokuthola namuhla. Ngaphandle kwalokho, sizokwazi futhi ukuthi yiziphi izinzuzo zokudla leli qembu lokudla, kanye nokuphikisana kwalo, ngoba akukona ukudla okulungele wonke umuntu.
Izinhlobo
Sizobuyekeza izinhlobo eziyinhloko zemifino esetshenziswa kakhulu namuhla. Ziyizinhlobo ezahlukene zamalentile, uphizi, ubhontshisi, njll. Sizofunda izinto eziningi namuhla, ukukunikeza ukubaluleka okufanele imidumba.
Izinkukhu
Ama-chickpeas angadliwa ephekiwe futhi ahlumile, kodwa awalokothi aluhlaza, ngoba awadleki kakhulu futhi asikwazi ukuwahlafuna. Ake sibone izinhlobo ezahlukene zamachickpeas asemakethe:
- I-chickpea emhlophe: Zimhlophe futhi zinkulu. Ukulinywa kwayo kwenziwa ezindaweni zase-Extremadura nase-Andalusia.
- I-chickpea yaseCastilian: i-beige ngombala futhi incane kunangaphambili. Iwuhlobo lwechickpea olwaziwayo futhi lunegama lemvelaphi, njengoba ikhiqizwa edolobheni laseZamora elibizwa ngokuthi iFuentesaúco.
- Pedrosillano Chickpea: Itshalwa edolobheni laseSalamanca elibizwa ngePedrosillo el Ralo. I-chickpea enokwakheka okubushelelezi nombala o-beige. Isikhathi sayo sokupheka side, kodwa isici sayo nesinambitheka esithambile siyenza intandokazi kwabaningi lapho benza isitshulu.
Imililo
I-Lentil ingenye yezitshalo ezidliwa kakhulu emhlabeni, futhi kwenzeka okufanayo ngophizi, ongadliwa uphekiwe futhi uqhumile, kodwa ungalokothi uhlanzwe. Lezi yizinhlobo zama-lentile ezikhona:
- I-Castilian lentil: Zinsundu ngombala futhi ziwuhlobo oluvame kakhulu eSpain. Zinkulu kunezinye futhi zikwazi ukumelana nokushisa okuphezulu, yingakho zingcono kakhulu ekwenzeni izitshulu.
- i-lentil eluhlaza: okuluhlaza okotshani ngombala kanye nosayizi omncane. Zivela eFrance, kodwa futhi zitshalwa e-Asturias.
- i-lentil ebomvu: Abomvu ngombala, athanda ukugaya okuhle futhi ajwayelekile kakhulu ekudleni kwase-Asia. Ngokuvamile zisetshenziselwa ama-purees nama-creams.
- i-brown lentil: Insundu ngombala onamathoni aluhlaza futhi itshalwa eCastilla y León. Iyashesha ukupheka futhi ilungele zonke izinhlobo zokudla nezitshulu.
ubhontshisi
Ubhontshisi nawo uhlukaniswe ngezinhlobo eziningana, ngokwemibala yawo, njengoba kungekho omhlophe noma omnyama kuphela. Nakubhontshisi kwenzeka okufanayo, kuphekwe kuphela futhi akukaze kube luhlaza.
- Ubhontshisi omhlophe: Zinkulu ngosayizi, zithambile ngokuthungwa futhi zimunca amanzi kahle kakhulu. Ziyahlukahluka kakhulu kuzo zonke izinhlobo zokupheka nezitshulu. Zitshalwa eLeón nase-Ávila.
- Ubhontshisi we-Pinto: Zinosayizi omaphakathi futhi zinemithambo ebomvana. Zinokwakheka okuthambile futhi zitshalwa enyakatho yeNhlonhlo.
- Ubhontshisi omnyama: Incane ngosayizi, iqinile ngokuthungwa futhi ivame kakhulu ekudleni kwase-Mexican.
- Ubhontshisi obomvu: encane ngosayizi, umbala obomvu oqinile kanye nephunga elimnandi.
inkinobho yomcibisholo wokuphenya
Iwukudla okunothe ngamaprotheni, yingakho isoya esinalo njengamanje. Kuwumdumba osiza ukwehlisa i-cholesterol futhi usize ukuthulisa ezinye izimpawu zokunqamuka kokuya esikhathini. Iphinde ilwe ne-osteoporosis futhi ngenxa ye-fiber yayo, ilawula ukuhamba kwamathumbu.
I-Soy inempilo kakhulu futhi namuhla ingadliwa ngezindlela ezahlukene ubisi, ufulawa, i-tofu, i-tempeh, i-soy sauce, amahlumela kabhontshisi, njll. Ukudla okuguquguqukayo okutholwa ngakho okunye okuhambisana kahle namakhulu ezindlela zokupheka.
Peas
Ama-peas ayimifino, nakuba sicabanga ukuthi ayimifino. Ama-peas alungele yonke iminyaka futhi ahlangana kahle nokunye ukudla okufana nenyama, inhlanzi, imifino, ama-creams nama-purées, i-pea hummus, irayisi, izitsha ezi-sauteed nezigayiwe, njll.
Ama-peas angumthombo wamavithamini namaminerali abalulekile esiwadingayo ekuphileni kwethu kwansuku zonke, yingakho ochwepheshe bencoma ukudla le legume okungenani izikhathi ezingu-2 ngesonto.
Amanani wokudla okunempilo
Amanani okunomsoco wemifino eyinhloko ami kanje:
- Amabhontshisi e-Garbanzo: Ama-calories angu-138 ngamagremu ayi-100, amagremu angu-23 wama-carbohydrate, amagremu angu-6 efayibha, ama-4 mg kashukela namagremu angu-7 wamaprotheni.
- Ama-lentile: Ama-calories angu-350 ngamagremu ayi-100, amagremu angu-64 ama-carbohydrate, amagremu angu-10 efayibha, ama-2 mg kashukela namagremu angu-25 amaprotheni.
- Ubhontshisi: Ama-calories angu-330 ngamagremu ayi-100, amagremu angu-63 wama-carbohydrates, amagremu angu-25 efayibha, awekho ushukela, namagremu angu-20 wamaprotheni.
- Uphizi oluhlaza: Ama-calories angu-350 ngamagremu ayi-100, amagremu angu-64 ama-carbohydrates, amagremu angu-26 efayibha, ama-8 mg kashukela namagremu angu-24 wamaprotheni.
Izinzuzo eziyinhloko
Ukudla okusanhlamvu cishe nsuku zonke kungenye yezinqumo ezinhle kakhulu esingazenza ngokudla kwethu. Izinzuzo eziyinhloko abasinika zona yifayibha ephezulu, njengoba sibonile esigabeni esidlule. Le fibre ayisebenzi nje kuphela ukuhlanza umzimba, kodwa futhi ukulawula amazinga kashukela egazini nokulawula ukuhamba kwamathumbu.
Kuwukudla okunamaprotheni amaningi, yingakho zengezwa ekudleni kwabasubathi futhi kuhlanganiswe ndawonye, uma kubhekwa ukuthi ziguquguquka kangakanani. Singakha amasaladi ahlukahlukene, okhilimu, izitshulu, ama-puree, njll.
I-legumes iwumthombo we-iron obaluleke kakhulu usuku nosuku, kokubili kubantu abadala nasezinganeni. I-mineral ebaluleke kakhulu emzimbeni ngoba inesibopho sokuhambisa umoya-mpilo kuwo wonke umzimba.
Imiphumela emibi
Eminye imiphumela emibi yokudla okusanhlamvu nsuku zonke isifo sohudo ngenxa ye-fiber eyeqile, ukulahlekelwa amaminerali ngenxa yomphumela ofanayo, isicanucanu kanye nokuphazamiseka kwesisu, nakho okutholakala ku-fiber.
Igesi iwumphumela oqondile kakhulu, futhi uma sesivele sithambekele kugesi, akuwona umqondo omuhle ukukhuthaza ukubukeka ngokusetshenziswa kwemifino. Uma kukhona umonakalo esiswini noma emathunjini, udokotela owazi icala lethu kuphela ongancoma noma avimbele ukusetshenziswa kwezinye izinhlobo zemifino.