Okuqukethwe
Izazi zokudla okunempilo zihlala zikhuluma ngezinzuzo zemidumba ekudleni kwethu. Uphizi, udali, namanye ubhontshisi aqukethe inani eliphezulu le-fibre nezakhamzimba; zisiza ukunciphisa i-cholesterol, i-triglycerides, nengcindezi futhi zinciphise ubungozi besifo senhliziyo, isifo sikashukela kanye ne-osteoporosis. I-legumes yanelisa kakhulu kuyilapho ungabeki amaphawundi engeziwe okhalweni lwakho. Yiziphi izinhlobo zikabhontshisi ezibhekwa njengeziwusizo kakhulu emzimbeni womuntu?
I-Peas
Peas - umthombo wamavithamini A, B1, B6, C. Ophizi abaluhlaza bathuthukisa ukujiya kwegazi okungcono, kuqinisa amathambo, futhi akuqukethe i-cholesterol. Kophizi cishe awekho amafutha, kepha okuqukethwe yi-fiber kuphakeme ngokumangazayo. Lo mthombo wamaprotheni wemifino ungathatha indawo yenyama; kugaywa kangcono futhi kumunceke ngaphandle kokubangela isisindo esiswini.
Ama-peas aqukethe nama-antioxidants amaningi, okusho ukuthi isikhumba nezinwele zakho kuzokhanya ngempilo, kuthuthukise ukugaya nokusebenza kwamathumbu. Ukusetshenziswa njalo kwama-chickpeas kunciphisa ingozi yokuba nomdlavuza.
Ngaphambi kokupheka, uphizi ophelele udinga ukucwilisa emanzini amahora ambalwa. Ngaphambi kokupheka, khipha amanzi bese uthele okusha. Pheka u-1-1. 5 amahora. Ama-peas ahlukanisiwe angaphekwa ngqo kusuka kumaminithi we-45 kuya ehoreni eli-1.
Ubhontshisi
Ubhontshisi - umthombo we-fiber yokudla, okwehlisa amazinga we-cholesterol namazinga kashukela egazini, ungasetshenziselwa abantu abanesifo sikashukela. Ubhontshisi uhlinzeka umzimba ngama-protein anamafutha aphansi, asezingeni eliphezulu agayeka kalula.
Kubhontshisi kunezinto eziningi zokulandelela, izintambo ezincibilikayo nezingaxazululeki. I-fiber engafakwanga ivimbela ukuphazamiseka kokugaya ukudla kanye nezifo zamathumbu, kunciphisa ubungozi bokuhlaselwa yinhliziyo.
Ubhontshisi ungumthombo we-folic acid, i-manganese, i-fiber yokudla, amaprotheni, i-phosphorus, ithusi, i-magnesium, i-iron ne-vitamin B1. Ukudla ubhontshisi kukunikeza ukuqhuma kwamandla, kuzinzisa ushukela wegazi, kunikeza umzimba ngama-antioxidants, futhi kusiza ukuthuthukisa inkumbulo.
Ngaphambi kokupheka, ubhontshisi ufakwe emanzini abandayo amahora angu-6-12. Bese ukhipha amanzi bese upheka emanzini angenasawoti ihora elilodwa.
Udali
Umholi wama-Lentile phakathi kwayo yonke imidumba kokuqukethwe kwensimbi. Ibuye ibe novithamini B1 no-amino acid obalulekile. Kuleli siko, i-magnesium eningi iyisici esibalulekile semikhumbi nesistimu yezinzwa. I-Magnesium ithuthukisa ukugeleza kwegazi, oksijini nezakhi zomzimba emzimbeni.
Ama-lentile alungele ukugayeka kokudla, aholela emazingeni ajwayelekile kashukela egazini.
Ama-lentile acwiliswe emanzini abilayo abiliswe imizuzu esuka kwengu-10 kuye kwengu-40 kuya ngohlobo lwawo.
Ama-Chickpeas
I-Chickpea ingumthombo obalulekile we-lecithin, i-Riboflavin (i-vitamin B2), i-thiamin (i-vitamin B1), i-nicotinic ne-Pantothenic acid, i-choline, amaprotheni, nama-carbohydrate, afakwe ngokuphelele. Okuqukethwe okuphezulu kwe-chickpea potassium ne-magnesium. Izinkukhu zinganciphisa izinga le-cholesterol emzimbeni womuntu futhi ziqinise izicubu zamathambo ngenxa ye-calcium ne-phosphorus.
Chickpeas bacebile manganese, okunikeza umzimba amandla. Kunama-calories aphansi futhi kuhle ukusetshenziswa ekudleni.
Ngaphambi kokupheka, ama-chickpeas afakwe amahora amane bese ebiliswa amahora amabili.
Mash
I-Mash - ama-peas amancane aluhlaza aqukethe i-fiber ebalulekile, amavithamini, amaminerali, i-potassium, i-calcium, i-sodium, i-magnesium, insimbi, i-phosphorus. I-Mash ihlanza igazi, inenzuzo ohlelweni lwenhliziyo, isusa ngenkuthalo ubuthi nemikhiqizo engcolile.
I-Mash ithuthukisa ukusebenza kobuchopho, isiza ekwelapheni izifo ezifana nesifuba somoya, ukungezwani komzimba nezinto ezithile, nesifo samathambo, isiza ukwenza ukugaya kusebenze ngendlela evamile ngenxa yokuqukethwe okuphezulu kwefayibha nemicu. Amavithamini e-B enza uhlelo lwezinzwa lube luhle, anciphise ithoni yemisipha, futhi anikeze ukuguquguquka kwamalunga.
Thela isobho ngamanzi abilayo ngesilinganiso se-1 Cup ye-Masha 2.5 izinkomishi zamanzi bese ubila imizuzu engama-30 emlilweni omncane.
Phambilini, besikutshela ukuthi ukulahlekelwa ngabantu abangadli okusanhlamvu sakweluleka ukuthi kulungiswe kahle imidumba.