Amathrendi okudla okunempilo - ubhontshisi nemidumba

Imidumba yizinhlamvu zezitshalo ezinkulu, ezinamanzi, nezinemibala. Ubhontshisi, uphizi namalenti zonke izinhlobo zezimbumba. Imifino enjengobhontshisi nezinye izinhlobo zomdumba iwumthombo obalulekile wamaprotheni. Kukudla okuyisisekelo ekudleni okunempilo futhi kunezinzuzo eziningi.

Ubhontshisi, udali, nophizi kuza ngezindlela eziningi, kubiza imali encane, futhi kulula ukuthola. Izinambuzane ezithambile nezinomhlaba zingadliwa ngezindlela eziningi.

IZINHLOBO ZAMA-LEGUMES

Ubhontshisi:

• I-Adzuki
• Ubhontshisi omnyama
• Uphizi onamehlo amnyama (empeleni ubhontshisi)
• UCannellini
• I-Cranberry
• I-Garbanzo (i-chick peas)
• IGreat Northern
• Izinso
• Lima
• UMung
• I-Navy
• Pinto

Eminye imidumba:

• Ama-lentile
• Uphizi
• Ubhontshisi weSoy (edamame)

Ubhontshisi nemidumba kunothe ngamaphrotheni ezitshalo, ifayibha, amavithamini e-B, i-iron, i-folate, i-calcium, i-potassium, i-phosphorus ne-zinc. Ubhontshisi obuningi bunamafutha amancane.

Imidumba ifana nenyama enezakhi zomzimba, kepha ngamazinga aphansi ensimbi futhi awekho amafutha agcwele. Amaprotheni aphezulu emidumba abenza babe yindlela enhle esikhundleni senyama nemikhiqizo yobisi. Abalimi bemifino bavame ukufaka inyama yezimbotyi esikhundleni senyama.

Imidumba iwumthombo omkhulu we-fiber futhi ingakusiza ukuthi ube nokuhamba kwamathumbu njalo. Inkomishi eyodwa nje (240 mL) kabhontshisi omnyama ophekiwe uzokunika amagremu ayi-15 (g) wefayibha, okucishe kube uhhafu wemali yansuku zonke enconyelwe abantu abadala.

Imidumba igcwele izakhamzimba. Anama-calories aphansi, kepha akwenze uzizwe ugcwele. Umzimba usebenzisa ama-carbohydrate emidumba kancane, ngokuhamba kwesikhathi, ukuhlinzeka ngamandla azinze emzimbeni, ebuchosheni nasesimisweni sezinzwa. Ukudla imidumba eminingi njengengxenye yokudla okunempilo kungasiza ukwehlisa ushukela wegazi, umfutho wegazi, ukushaya kwenhliziyo, nezinye izingozi zesifo senhliziyo nesifo sikashukela.

Ubhontshisi nemidumba kuqukethe ama-antioxidants asiza ukuvimbela ukulimala kwamangqamuzana nokulwa nezifo nokuguga. I-fiber nezinye izakhamzimba zizuzisa uhlelo lokugaya ukudla, futhi kungasiza nokuvikela umdlavuza wokugaya ukudla.

BAHLELWA KANJANI

Ama-legumes angangezwa kunoma yikuphi ukudla, ngebhulakufesi, isidlo sasemini noma isidlo sakusihlwa. Uma sekuphekiwe, zingadliwa zifudumele noma zibanda.

Ubhontshisi obuningi obomile (ngaphandle kophizi namantongomane) kuzodingeka ukuba bugeziswe, bufakwe emanzini, bese buphekwa.

• Hlanza ubhontshisi emanzini abandayo bese ukhetha noma yimaphi amatshe amancane noma iziqu.
• Mboza ubhontshisi ngemali ephindwe kathathu kunani lawo emanzini.
• Cwilisa amahora ayisithupha.

Ungaletha nobhontshisi owomile emathunjini, ususe ipani kusishisi, uwavumele acwilise amahora amabili. Ukucwilisa ubusuku bonke noma ngemuva kokubilisa kubenza babe mancane amathuba okuthi bakunike igesi.

Ukupheka ubhontshisi wakho:

• Khama bese ufaka amanzi amasha.
• Pheka ubhontshisi ngokwemiyalo esephakeji lakho.

Ukwengeza ubhontshisi ophekiwe noma okheniwe ekudleni kwakho:

• Bangeze kuma-salsas, amasobho, amasaladi, ama-tacos, ama-burritos, i-chili, noma izitsha ze-pasta.
• Bafake njengesitsha esehlangothini ekudleni kwasekuseni, kwasemini noma kwasekuseni.
• Zicwile ukuze zifake idiphu futhi zisakazeke.
• Sebenzisa ufulawa kabhontshisi ukubhaka.

Ukwehlisa igesi ebangelwa ukudla ubhontshisi:

• Cwilisa njalo ubhontshisi omisiwe.
• Sebenzisa ubhontshisi osemathinini. Geza bese uwahlanza ngaphambi kokudla.
• Uma ungadli ubhontshisi omningi, kancane kancane uwafake ekudleni kwakho. Lokhu kusiza umzimba wakho ukujwayela i-fiber eyengeziwe.
• Zibafune kahle.

INDLELA YOKUTHOLA AMALEMU

Ama-legumes angathengwa kunoma yisiphi isitolo noma ku-inthanethi. Ababizi imali eningi futhi bangagcinwa isikhathi eside kakhulu. Ziza ngezikhwama (ubhontshisi omisiwe), amathini (aseve ephekiwe), noma izimbiza.

PHAWULA

Kunezindlela zokupheka eziningi ezimnandi zisebenzisa ubhontshisi. Nakhu ongazama.

Izithako

• Amathini amabili ubhontshisi omnyama onesodium (15 oz.), Noma u-425 g
• Uhhafu anyanisi ophakathi nendawo
• Ama-clove amabili egalikhi
• Izipuni ezimbili (30 ml) uwoyela wemifino
• Isipuni (uhhafu we-2.5 mL) ikhumini (umhlabathi)
• Usawoti wethisipuni (2.5 mL) usawoti
• Ikota elilodwa lesipuni (1.2 mL) oregano (esisha noma esomisiwe)

Imiyalo

1. Khipha ngokucophelela ijusi kusuka ethinini elilodwa likabhontshisi abamnyama. Thela ubhontshisi omnyama okhanyisiwe esitsheni. Sebenzisa i-masher yamazambane ukugcobisa ubhontshisi aze angabe esaphelela. Beka eceleni ubhontshisi obotshiwe.
2. Sika u-anyanisi zibe izingcezu ezingamasentimitha ayisithupha. Beka u-anyanisi eceleni.
3. Hlanza ama-clove kagalikhi bese uwanciphisa kahle. Beka u-garlic eceleni.
4. Epanini eliphakathi kwe-sauce, shisisa amafutha akho okupheka emlilweni ophakathi nendawo. Engeza u-anyanisi bese ususa imizuzu engu-1 ukuya kwemibili.
5. Faka ugarlic nekhumini bese upheka imizuzwana engama-30 ngaphezulu.
6. Hlanganisa ubhontshisi omnyama ocubuziwe kanye nekani lesibili lobhontshisi omnyama, kufaka phakathi ijusi.
7. Lapho ubhontshisi uqala ukubilisa, yehlisa ukushisa kube phansi, gxuma usawoti ne-oregano bese ubila imizuzu eyi-10, ungamboziwe.

Umthombo: UMnyango Wezolimo wase-United States

Amathrendi okudla okunempilo - ama-pulses; Ukudla okunempilo - ubhontshisi nemidumba; Ukwehla kwesisindo - ubhontshisi nemidumba; Ukudla okunempilo - ubhontshisi nemidumba; Ukuphila kahle - ubhontshisi nemidumba

UFechner A, uFenske K, uJahreis G. Imiphumela yemidumba ye-legume kernel kanye ne-citrus fibre ezintweni ezibeka engcupheni yomdlavuza obala: isilingo sokungenelela kwabantu esingahleliwe, esimpumputhe, esiphambanweni. UNutri J. 2013; 12: 101. I-PMID: 24060277 pubed.ncbi.nlm.nih.gov/24060277/.

UJenkins DJA, Kendall CWC, Augustin LSA, et al. Umphumela wama-legumes njengengxenye yokudla okuphansi kwe-glycemic index ku-glycemic control kanye nezici zenhliziyo zenhliziyo eziyingozi kuhlobo 2 lwesifo sikashukela: isilingo esilawulwa ngokungahleliwe. I-Arch Intern Med. 2012; 172 (21): 1653-1660. I-PMID: 23089999 pubmed.ncbi.nlm.nih.gov/23089999/.

UMicha R, uShulkin ML, uPeñalvo JL, et al. Imiphumela ye-Etiologic nokufakwa kahle kokudla nezakhi zomzimba engcupheni yezifo zenhliziyo nemithambo yesifo sikashukela: Ukubuyekezwa okuhlelekile nokuhlaziywa kwe-meta okuvela ku-Nutrition and Chronic Diseases Expert Group (NutriCoDE). Ama-PLoS One. 2017; 12 (4): e0175149. I-PMID: 28448503 pubmed.ncbi.nlm.nih.gov/28448503/.

Umnyango Wezolimo wase-United States: Khetha iwebhusayithi yami ye-Plate My.gov. Ubhontshisi nophizi ukudla okwehlukile. www.choosemyplate.gov/eathealthy/vegetables/vegetables-beans-and-peas. Kufinyelelwe ngoJulayi 1, 2020.

UMnyango Wezolimo wase-US kanye noMnyango Wezempilo kanye Nezinsizakalo Zabantu e-US. Imihlahlandlela Yezokudla KwabaseMelika, 2020-2025. Umhlaka 9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Kubuyekezwe uDisemba 2020. Kufinyelelwe ngoJanuwari 25, 2021.

• Ukudla okunomsoco