Izincomo ezenziwa yithimba laseMayo Clinic (Minnesota, USA) Lo mhlahlandlela uqukethe amathiphu okulungisa ubhontshisi nezindlela zokwandisa inani likabhontshisi ekudleni kwakho nasezintweni ezincane.
Imifino - ikilasi lemifino ehlanganisa ubhontshisi, uphizi, nodali - iphakathi kokudla okuhlukahlukene nokunomsoco. Imifino ngokuvamile ayinawo amafutha, ayinakholesterol, futhi inothile nge-folic acid, i-potassium, insimbi ne-magnesium. Futhi aqukethe amafutha anempilo kanye nemicu encibilikayo nengancibiliki. Imidumba ingumthombo omuhle wamaprotheni futhi ingasebenza esikhundleni esihle senyama, enamafutha amaningi kanye ne-cholesterol.
Uma ufuna ukwandisa inani le-legumes ekudleni kwakho, kodwa ungazi ukuthi ukwenze kanjani, lo mhlahlandlela uzokusiza.
Izitolo ezinkulu eziningi kanye nezitolo zokudla zithwala izinhlobonhlobo zemifino, kokubili omisiwe kanye namathini. Kuzo ungakwazi ukupheka izitsha ezimnandi, i-Latin America, iSpanishi, i-Indian, izitsha zaseJapane neziShayina, amasobho, ama-stews, ama-saladi, ama-pancake, ama-hummus, ama-casseroles, izitsha zangasese, ukudla okulula.
Ubhontshisi omisiwe, ngaphandle kwama-lentile, udinga ukucwiliswa emanzini okushisa kwekamelo, lapho usuke ufakwe amanzi ukuze uwasize ukupheka ngokulinganayo. Kufanele ahlungwe ngaphambi kokucwiliswa emanzini, alahle noma imuphi ubhontshisi oguqukile noma oshwabene kanye nezinto zangaphandle. Kuye ngokuthi unesikhathi esingakanani, khetha enye yalezi zindlela zokucwilisa emanzini ezilandelayo.
Gcoba kancane. Thela ubhontshisi ebhodweni lamanzi, ikhava bese ufaka esiqandisini amahora angu-6 kuya kwangu-8 noma ubusuku bonke.
Hot cwilisa. Thela amanzi abilayo phezu kukabhontshisi omisiwe, faka umlilo futhi ulethe ngamathumba. Susa ekushiseni, vala ngokuqinile ngesembozo bese ubeka eceleni, ake ume ekamelweni lokushisa amahora angu-2 kuya kwangu-3.
Ukucwilisa ngokushesha. Ubilise amanzi epanini, engeza ubhontshisi omisiwe, ulethe ngamathumba, upheke imizuzu engu-2-3. Vala bese uvumela ukuma ekamelweni lokushisa ihora.
Ukupheka ngaphandle kokucwiliswa emanzini. Faka ubhontshisi epanini bese uthela amanzi abilayo phezu kwawo, ubilise imizuzu engu-2-3. Bese umboza bese ubeka eceleni ubusuku bonke. Ngakusasa, amaphesenti angama-75 kuya kwangu-90 kashukela ongagayeki abangela igesi azoncibilika emanzini, okufanele akhishwe.
Ngemuva kokucwiliswa, ubhontshisi udinga ukugezwa, engeza amanzi amasha. Bilisa ubhontshisi ngokungcono epanini elikhulu ukuze izinga lamanzi lingeqi ingxenye yesithathu yomthamo wepani. Ungangeza amakhambi nezinongo. Letha emathunjini, unciphise ukushisa bese ubilisa, uvuselela ngezikhathi ezithile, kuze kube ithenda. Isikhathi sokupheka sizohluka kuye ngohlobo lukabhontshisi, kodwa ungaqala ukuhlola ukuthi usunemali yini ngemva kwemizuzu engama-45. Engeza amanzi amaningi uma ubhontshisi uphekwe ngaphandle kwesivalo. Amanye Amacebiso: Faka usawoti kanye nezithako ezine-acidic njengoviniga, utamatisi, noma unamathisele utamatisi ngasekupheleni kokupheka, lapho ubhontshisi usuqedile. Uma lezi zithako zengezwa kusenesikhathi, zingaqinisa ubhontshisi futhi zibambezele inqubo yokupheka. Ubhontshisi usulungile uma u-purée uma ucindezelwa kancane ngemfoloko noma iminwe. Ukuze ufrize ubhontshisi obilisiwe ukuze usetshenziswe kamuva, cwilisa emanzini abandayo uze upholile, bese ukhipha futhi ufrize.
Abanye abakhiqizi banikeza ubhontshisi "osheshayo" - okungukuthi, asevele efakwe ngaphambili futhi omisiwe futhi awadingi ukucwiliswa okwengeziwe. Okokugcina, ubhontshisi osemathinini uwukungezwa okusheshayo ekudleni okuningi ngaphandle kokudlala okuningi. Khumbula nje ukugeza ubhontshisi osemathinini ukuze ususe enye ye-sodium engeziwe ngesikhathi sokupheka.
Cabangela izindlela zokufaka imidumba eminingi ekudleni kwakho nasekudleni kwakho okulula: Yenza amasobho nama-casseroles ngemifino. Sebenzisa ubhontshisi ohlanzekile njengesisekelo samasoso nama-gravies. Faka ama-chickpeas nobhontshisi omnyama kumasaladi. Uma uvamise ukuthenga isaladi emsebenzini kanti ubhontshisi awutholakali, letha ubhontshisi wakho owenziwe ekhaya ngesitsha esincane. Ukudla kwamantongomane e-soy, hhayi ama-chips nama-crackers.
Uma ungalutholi uhlobo oluthile lukabhontshisi esitolo, ungakwazi ukushintsha kalula uhlobo oluthile lukabhontshisi esikhundleni solunye. Isibonelo, ubhontshisi omnyama uthatha indawo kabhontshisi obomvu.
Ubhontshisi nezinye izidumba kungaholela egesi emathunjini. Nazi izindlela ezimbalwa zokunciphisa izici ezikhiqiza igesi zemifino: Shintsha amanzi izikhathi eziningana ngesikhathi sokucwiliswa. Ungasebenzisi amanzi abecwiliswe kuwo ubhontshisi ukuwapheka. Shintsha amanzi ebhodweni likabhontshisi obilayo imizuzu emi-5 ngemva kokuqala kwamathumba. Zama ukusebenzisa ubhontshisi osemathinini - inqubo yokufaka i-canning izonciphisa amanye amashukela akhiqiza igesi. Gcoba ubhontshisi emlilweni omncane kuze kuphekwe ngokuphelele. Ubhontshisi othambile kulula ukugayeka. Engeza izinongo ezinciphisa igesi njengembewu ye-dill ne-cumin lapho upheka izitsha zikabhontshisi.
Njengoba wengeza imifino emisha ekudleni kwakho, qiniseka ukuthi uphuza amanzi anele futhi uzivocavoce njalo ukuze usize isimiso sakho sokugaya ukudla.