Ubhontshisi uyingxenye yeqembu le-legumes futhi kuyiqiniso ukuthi awavamile ekhishini lethu njengama-chickpeas noma ama-lentils kuphela. Kulo mbhalo sizobheka ukuthi kungani kufanele sidle ubhontshisi kakhulu. Sizonikeza imibono yokuyengeza ekudleni kwethu kwamasonto onke futhi sizokwazi nokuphikisana nokudla le legume.
I-legumes iyadingeka kakhulu ekudleni kwethu, ngenxa yesizathu esenza ingxenye yesisekelo sokudla kwethu, ngaphezu kwalokho, ochwepheshe batusa ukuthi sidle leli qembu lokudla okungenani izikhathi ezi-3 ngesonto nokuthi sizame ukudala izinhlobonhlobo futhi singadli njalo imidumba efanayo .
Amanani wokudla okunempilo
Ubhontshisi unempilo kakhulu futhi manje sizoqonda ukuthi kungani ngokudla okunempilo. Sizobala ama-macronutrients akho kanye nama-micronutrients akho ngokuphakelwa kwamagremu ayi-100. Lesi samba singaphezu kwalokho esidingwa umuntu omdala ojwayelekile ukudla okuphakathi kuka-60 no-80 amagremu we-legumes ngosuku. Ungafinyelela amagremu angu-100, kunjalo, kodwa uma sixuba lawo mafutha, amandla, i-fiber, nezinye izakhi ngokudla kwansuku zonke, ungase ube nemiphumela ethile efana nesifo sohudo.
Amagremu angu-100 kabhontshisi ahlinzeka ngamavithamini B, ikakhulukazi I-B6 ne-B9 (i-folic acid). Ngemuva kwalokho sinamaminerali abalulekile emizimbeni yethu njenge-calcium, i-potassium, insimbi, i-zinc, i-magnesium ne-phosphorus. Ukunikezwa kwe-100-gram kabhontshisi ophekiwe kunikeza cishe ama-kilocalories angama-346.
Kunezinhlobo eziningi zikabhontshisi, futhi zonke zihlanganyela amanani omsoco afanayo, ngaphandle kwalawo anombala omnyama, okusiza ukuthuthukisa ithoni yesikhumba sethu.
Ubhontshisi uguquguquka kakhulu futhi ungenye yemifino eyintandokazi ekudleni kwe-vegan kanye nemifino, ngaphandle kwama-chickpeas nama-lentils. Mayelana nodaba lukashukela, ubhontshisi, ngokuvamile, unama-carbohydrate amaningi, kodwa uyaphuza ukumunca, ngakho awadali ama-spikes eglucose.
Ungawadla kanjani nokuthi malini
Izikhathi eziningi sicabanga ngobhontshisi futhi siwucabanga ngendlela eyodwa kuphela, kodwa le legume ishintshashintshashintshashintsha futhi sizokunikeza imibono yokuwupheka futhi udale amamenyu ahlukahlukene isonto lonke nenyanga. Ngaphezu kwalokho, singadla ubhontshisi izikhathi ezi-3 kuphela ngesonto, kusukela ezinsukwini ezisele kufanele sidle ezinye izilimo eziyizigaxa nokunye ukudla.
Isibonelo, singenza isitshulu sikabhontshisi omhlophe ngemifino; isaladi ebandayo nobhontshisi abilisiwe; isitshulu (ezinezici noma ezingenazo imvelaphi yezilwane); ngezinhlanzi; esobhoni kumphathi wensimu; ekuxubeni okuthosiwe ngenyama noma imifino; namaclams, cuttlefish nezinye izinhlanzi nezimbaza; ikhishwe ukuze idale inhlama nokugcwaliswa noma i-hummus; namaqanda aphehliwe ngamakhowe; kusitshulu; amakhilimu ashisayo; isitshulu ngophizi namazambane; nge-pâté mousse, njll.
Inani lokukhonza ngakunye, sesishilo kakade esigabeni esandulele futhi yilokho akufanele sidlule amagremu angu-80. Futhi okuncane kakhulu uma sixuba imidumba ehlukahlukene, njengoba kungenzeka kusitshulu noma amaqanda agayiwe, i-vegan burger, i-hummus, njll.
Izinzuzo zikabhontshisi wezinso
Singena ngokugcwele esigabeni senkanyezi, futhi yilapho sizothola khona ukuthi kungani kudingekile ukudla ubhontshisi isonto lonke. Okuwukuphela kwe-drawback, njengoba sesibonile, inani. Kodwa akulona iqiniso ngokuphelele, njengoba le legume inochungechunge lwezingqinamba ezivimbela abantu abaningi ukuba bajabulele lo mdumba womuntu omise okwezinso.
Azikhuphuli izinga likashukela egazini
Ama-carbohydrate akulegume amuncwa kancane kancane, ngakho agwema ukukhuphuka kweglucose yegazi. Ngakho iyindumba elungele abanesifo sikashukela, ngaphandle uma uchwepheshe esho okuhlukile. Lawa ma-carbohydrate anempilo ajoyina i-fiber, futhi kungenxa yokuthi aqukethe inani elihle, elivuna ukuhamba kwamathumbu. Lokhu futhi kulawula ukuhlanza umzimba we-toxins, ngisho nokulawula ukulawula amazinga e-cholesterol.
Cishe amagremu angu-80 kabhontshisi angasisiza, njengoba sibona, kodwa lokhu kufanele futhi kuhambisane nezinye izenzo ezinjengokugcina imikhuba yokuphila enempilo, ukudla okunothe ngokudla okusekelwe ezitshalweni, kanye nenqwaba ye-hydration.
ukusiza ukunciphisa umzimba
Uma sicwiliswa ekudleni kwesisindo somzimba, sesivele sazi ukuthi le legume ilungele ukugcwalisa amamenyu wethu weviki. Lokhu kubangelwa ikakhulukazi i-fiber yayo e-soluble ne-insoluble, okuyinto kakhulu ukusutha, ngakho-ke ukuphakelwa kwamagremu angaba ngu-60 okuhambisana nenye i-legume, imifino ethile kanye ne-dessert enempilo efana neyogathi engenashukela enezithelo nembewu, kungaba okungaphezu kokwanele ukuthi ungadli emahoreni angu-4 alandelayo.
Masingabale ama-calorie esiwathola ekuphakeleni okuncane kukabhontshisi obhakiwe, siyaqonda ukuthi lawo ma-calorie angase abonakale eningi, kodwa awukudla okusekelwe ezitshalweni, ngakho angamafutha anempilo.
kuhle kwenhliziyo
Ubhontshisi unempilo enempilo, nakuba kungeyona isimangaliso, kodwa izinzuzo zabo kufanele zihambisane nezinye izenzo ezifana nokunciphisa inyama ebomvu, ukuqeda amafutha ahambayo, ukugwema ushukela, ukwenza imidlalo, ukuphuza amanzi amaningi, njll. Noma kunjalo, ipuleti elicebile likabhontshisi elinemifino lisiza impilo yenhliziyo yethu ngenxa i-fiberNjengoba sishilo ngaphambili, kuyasisiza ukuhlanza umzimba wethu, ukwehlisa i-cholesterol, umfutho wegazi nokulawula ushukela wegazi.
Kucebile ngamaprotheni
Ku-100 amagremu kabhontshisi sithola cishe owodwa 22% amaprotheni emvelaphi yemifino, cishe njengenyama yemvelaphi yezilwane. Lawa maprotheni ayikhwalithi, yingakho abantu abaningi abadla imifino kanye nemifino bewasebenzisa ukwenza ama-meatballs, ama-hamburgers, i-hummus, nezinye izitsha. Yebo, akuwona umqondo omuhle ukusekela ukudla kwethu nakulo mdumba.
Uma sicabangela ushintsho ekudleni noma sifuna ukunciphisa ukusetshenziswa kwenyama ngaphandle kokulahlekelwa izinzuzo, leli yithuba elihle. Ngaphezu kwalokho, ososayensi nochwepheshe sebevele babonise ubuhlobo phakathi komdlavuza kanye nokusetshenziswa kwenyama ebomvu, ukudla okucutshungulwe kakhulu, iziphuzo ezibandayo kanye noshukela, njll.
Contraindication
Yebo, ubhontshisi unokungqubuzana okuthile okufanele sikuqaphele uma kwenzeka siwela kulawo maqembu angakwazi, noma okungafanele, adle lezi zitshalo. Isibonelo, uma sinenkinga yokugaya ukudla, ukudla la mabhontshisi kungadala inani elikhulu legesi, ukungagayeki kahle, ubuhlungu, ukuqhakaza, Njll
Kuneqembu labantu elingakwazi ukudla ubhontshisi ngoba lingahlushwa i-favism futhi lokho kubangela ukucekelwa phansi kwamangqamuzana egazi abomvu, okubangele i-anemia eyingozi kakhulu.
Imidumba akufanele idliwe iluhlaza, kungasaphathwa ubhontshisi. Uma kudliwa kuluhlaza, kubangela ukungagayeki kahle nezinye izinkinga zempilo ngenxa a ubuthi ukuthi bahlanganisa futhi lokho kuqedwa kalula njengokushiya okusanhlamvu omisiwe ukuze kucwiliswe, noma kudle ngokuqondile lezo eseziphekwe kakade esikebheni.