Ukubaluleka kweembotyi ekudleni kunye neendlela zokupheka ezisisiseko kunye nezimnandi

Masingene kwisihloko esithi, nangona silityelwe ngamanye amaxesha, sisisiseko kwimpilo yethu, izipaji zethu kunye neplanethi: ukubaluleka kweembotyi ekutyeni kwemihla ngemihla kunye nendlela yokufumana okuninzi kuzo ngokulula, okumnandi, kunye neeresiphi ezisebenzayo. Kuba ewe, iimbotyi zingaphezulu kwesixhobo esinexabiso eliphantsi, kwaye indawo yazo ekutyeni kwethu inokwenza umahluko phakathi kokutya okukruqulayo kunye nokwahluka, okupheleleyo, kunye nokuzinzileyo.

Ukusukela kumaxesha amandulo, iimbotyi zihamba nabantu kuzo zonke iinkcubeko kunye neekona zehlabathi, kwaye namhlanje kunanini na ngaphambili kufuneka sikhumbule ukuba kutheni befanele ukuba baphinde bathathe indawo yembeko kwiipleyiti zethu. Fumana ngakumbi apha. Bayizuza njani impilo yakho, babanceda njani iplanethi, kwaye zeziphi izitshixo zokuthatha ithuba kubo bonke ubuhle babo bokupheka ngaphandle kokuyeka incasa okanye ukuhlukahluka.

Indima yembali kunye nenkcubeko yeembotyi ekutyeni

Kuyanika umdla ukwazi oko Iimbotyi ziye zalinywa kwaye zityiwa kangangamawaka eminyaka, ukususela kumaxesha angaphambili. Abembi bezinto zakudala bafumene umkhondo welentile kunye nee-chickpeas kwiziza ezibuyela kwi-Stone Age, kunye nempucuko eyohlukeneyo njengeYiputa, iGrike, kunye namaRoma sele ibandakanyile njengenxalenye ephambili yokutya kwabo. Ukuguquguquka kwazo, amandla okugcina kunye nokulula ukulima kubenze intsika ebalulekileyo kwisondlo sezizukulwana kunye neenkcubeko ezahlukeneyo..

Izitya ezininzi zakudala, ukusuka kwi hummus ukusuka kuMbindi Mpuma ukuya kwi idal Ukusuka eIndiya ukuya kwisityu seMeditera, zonke zisekwe kwiimbotyi ezithobekileyo. Kwaye ayisiyonto nje: ngamaxesha okunqongophala, imfazwe, okanye indlala, ugcino kunye nexabiso lesondlo abasinika lona lalingundoqo ukuze baphile.

Kule mihla, nangona kwamanye amazwe ukusetyenziswa kwehlile ngenxa yokuvela kweendlela zokutya zanamhlanje, kukho a Ukukhula umdla ekudibaniseni iimbotyi kwisidlo seveki, ngenxa yeenkxalabo malunga nempilo kunye nokuzinza kwendalo. Imibutho efana ne-FAO, i-WHO, kunye ne-Generalitat de Catalunya icebisa ukwandisa ubukho bayo kwiimenyu zethu.

Inqaku elidibeneyo:

Isityu sembotyi emhlophe kunye ne-cuttlefish kunye netumata

Inqaku elidibeneyo:

Iimbotyi ezimhlophe, isuphu yetumato kunye neetapile

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Lungiselela esi sityu esimnandi sembotyi emhlophe kunye nemifuno

Kutheni zibaluleke kangaka nje? Iinzuzo zesondlo kunye nempilo

Iimbotyi asikokunye nje ukutya; benza a ubuncwane obunyanisekileyo bezondlo kunye nokusebenzaMakhe sijonge amanqaku aphambili awenza abaluleke kakhulu:

• Isityebi kwiiprotheni zemifunoBayeyona mithombo ilungileyo yeprotheyini esekwe kwisityalo, ngakumbi xa idityaniswe neenkozo ukuphumeza iprofayile ye-amino acid epheleleyo. Zilungile ukuba ujonge ukunciphisa inyama okanye ufuna ezinye iindlela zokutya zemifuno kunye ne-vegan.
• Umxholo wefiber ephezulu: Zombini ezinyibilikayo nezinganyibilikiyo, ifayibha ekwimidumba inceda ekucoleni, inceda ekulawuleni amanqanaba eswekile esegazini, ikhuthaza ukuziva ihluthi, kwaye inceda ekunqandeni ukuqhina nokunciphisa i<em>cholesterol.
• Amafutha aphantsiAnamafutha aphantsi, kwaye amanqatha aqukethwe adla ngokungatyebi, nto leyo esempilweni yentliziyo. Kananjalo azinayo cholesterol.
• Umthombo weevithamini B: Zizityebi kwi-folate, i-thiamine, kunye nezinye iivithamini eziyimfuneko ezixhasa umsebenzi we-nervous system, ukwakheka kweeseli ezibomvu zegazi, kunye nokuveliswa kwamandla.
• Iiminerali ezibalulekileyoBanikezela ngesinyithi, i-magnesium, i-zinc, i-potassium, kunye ne-calcium. Ngokomzekelo, i-iron ibalulekile ekuthinteleni i-anemia, kwaye ukufunxa kwayo kuyaphuculwa ngokuyidibanisa nokutya okunovithamin C.
• Isalathiso seGlycemic esezantsi: Ukufunxa kwayo kancinci kugcina i-glucose izinzile, ikhusela i-spikes kwaye ifanelekile kubantu abanesifo seswekile.
• Iimpawu ze-Antioxidant kunye ne-phytochemical: Ziqulethe iikhompawundi ze-bioactive ezinceda ukukhusela iiseli kumonakalo we-oxidative kwaye unokuthintela izifo ezingapheliyo.
• Ukungabikho kwegluten: Zilungele iiceliacs kunye nabo bafuna ukuphepha ingqolowa kunye nezinye iisiriyeli ezinegluten.

Konke oku kwenza iimbotyi a epheleleyo, i-satiating kwaye, ngexesha elifanayo, ukutya okuphantsi kweekhalori, ilungele ukutya kokulawula ubunzima, kubantwana, abantu abadala kunye nabadala, kunye nabadlali abafuna ezinye iiprotheyini ezinempilo.

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I-Chickpea stew kunye namazambane kunye ne-zucchini, efanelekileyo ekwindla

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I-Chickpeas ene-cod kunye neklabishi, isitya esipheleleyo

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Isaladi yeChickpea kunye namazambane kunye ne-broccoli ehlotyeni

Kufuneka sizitye kangaphi kwaye ngobungakanani bezityalo eziziimbotyi?

Izindululo zesondlo zangoku ziyamema yazisa imifuno ka-3 ukuya ka-4 ngeveki Ubuncinci, kokubini kwisidlo sasemini kunye nesidlo sakusihlwa. Ngokufanelekileyo, isitya ngasinye kufuneka siqulathe phakathi kwe-60 kunye ne-80 grams yeembotyi ezomisiweyo (ezilingana ne-150-200 grams ye-legumes ephekiweyo).

Ngaba uyafuna ukubandakanya iimbotyi ezininzi kodwa ungazi ukuba ungaqala njani? Nanga amanye amacebiso asisiseko okwenza kube lula kwaye kube mnandi:

• Cwangcisa iimenyu zakho kwaye usasaze umxhesho evekini, utshintshisa ngeentlobo ezahlukeneyo (ii-ertyisi, iilentile, iimbotyi, iimbotyi zezintso, ii-ertyisi, iimbotyi ezibanzi, iimbotyi zesoya, ii-ertyisi...).
• Base emsebenzini okanye eyunivesithi kwifomati yesaladi ebandayo ehlotyeni, okanye kwizitya zecephe xa kubanda.
• Thatha ithuba lamandla ayo ahluthayo ukuphepha amashwamshwam angenampilo phakathi kokutya.
• Pheka ngakumbi kwaye ukhenkce iinxalenye ukugcina ixesha kwaye uhlale unomthombo ophilileyo esandleni.

Inqaku elidibeneyo:

Iiresiphi zemveli ezivela koomakhulu bethu: ilifa lencasa, iingcebiso, kunye neenkumbulo ekhitshini losapho

Iingcebiso zokuphucula ukucola ukutya: indlela yokuphepha i-flatulence

Kuyinyani ukuba abantu abaninzi bayayiphepha imifuno kuba besaba ukungahambi kakuhle kwamathumbu, ngakumbi igesi. Kodwa zikho amaqhinga alula okunciphisa le miphumo kwaye ngokuthe ngcembe uqhelise amathumbu akho ukuba:

• Gxuma iimbotyi kwiiyure ezingama-6-12 ngaphambi kokupheka., ukutshintsha amanzi amaxesha amaninzi ukuze kupheliswe iikhompawundi ezingenakutyiwa.
• Zipheke kakuhle: Xa ziphekwa ixesha elide kwaye ngcono, iingxaki ezimbalwa ziya kubangela.
• Kubandakanya imifuno ye-carminative njengamagqabi e-bay, i-fennel okanye i-cumin ekuphekeni, encedisa ukugaya.
• Zicube Ukuba unomdla ngakumbi, susa ezinye izikhumba, okanye uzivumele ukuba zihlume kancinci ngaphambi kokupheka (oku kunciphisa i-oligosaccharides ejongene negesi).
• yongeza iziqholo kwizitya zakho, aziyi kongeza incasa kuphela kodwa ziphucula ukunyamezelana.

Kwakhona, gcinani engqondweni ukuba umzimba uyaqhelana: Okukhona uyisebenzisa rhoqo, kokukhona ungakhululekanga uya kukubona ekuhambeni kwexesha.

Imidumba: iyafikeleleka, kulula ukuyigcina, kunye nokutya okuzinzileyo

Enye yamandla ayo angaxatyiswanga kukuba Iimbotyi zitshiphu ngendlela emangalisayo kwaye kulula ukuzigcina.Ekubeni zingenakonakala (ingakumbi xa zomisiwe), zinokugcinwa iinyanga kwi-pantry, zihlala zikhuselwe kumswakama kunye nokukhanya. Nazo ziphekiweyo zinokuhlala iintsuku eziliqela efrijini kwaye zinokufakwa emkhenkceni ngaphandle kweengxaki.

Oku kubenza ukhetho olufanelekileyo naluphi na uqoqosho lwentsapho, ngakumbi ngamaxesha okunyuka kwamaxabiso okanye kwabo bafuna ukonga imali ngaphandle kokuncama umgangatho ekutyeni kwabo. Ikhilogram yeembotyi ezomisiweyo inokubiza phakathi kwe-1,5 kunye ne-3,5 ye-euro, kwaye inokondla abantu abaninzi iintsuku.

Kwaye, ukuzithenga kuyaguquguquka: unokuzifumana zomisiwe, ziphekiwe, zinkonkxiweyo, zikhenkcezisiwe, okanye zinjengomgubo, iziselo ezisekwe kwizityalo, amashwamshwam, kunye nezinye iifomathi ezininzi zanamhlanje.

Inqaku elidibeneyo:

Iisaladi ezinomtsalane ngakumbi kwaye zinomdla: iiresiphi ezitsha nezinempilo ukothuka

I-superfood kuyo yonke iminyaka kunye nendlela yokuphila

Enkosi kuzo zonke ezi mpawu, Iimbotyi zinconywa kubantu bayo nayiphi na iminyaka: ukusuka kwiinyanga ezintandathu (ziphekwe kakuhle kwaye zicudiwe) ukuya ebudaleni. Zilungele abantwana abakhulayo, abafikisayo, abantu abadala abakhutheleyo, abafazi abakhulelweyo, iimbaleki, kunye nabantu abadala.

Su ayinagluten Oku kubenza babe yeyona ndlela ilungileyo kwabo bagula sisifo se-celiac okanye ukunganyamezeli, kwaye isalathiso sabo se-glycemic ephantsi sibanika indawo enelungelo kwizidlo zesifo seswekile.

Inqaku elidibeneyo:

Isaladi yelentile kunye nenkukhu eqhotsiweyo eqhotsiweyo kunye netumata

Inqaku elidibeneyo:

I-Lentil stew kunye ne-karoti kunye nama-mushroom

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Funda indlela yokulungisa ezi lentile kunye ne-zucchini kunye nepepper

Iintlobo ezahlukeneyo kunye neendlela zokupheka ezisisiseko ukonwabela iimbotyi

Enye yeempawu ezintle zemifuno kukuba vumela iintlobo ezininzi ezingenasiphelo zamalungiseleloUkusuka kwezona zitya zemveli ukuya kwiminikelo yamazwe ngamazwe neyanamhlanje. Nazi ezinye iimbono zokuvuselela izinto ekhitshini lakho:

• iisaladi ezibandayo: iilentile ezinemifuno kunye ne-vinaigrette, i-chickert ene-tuna kunye nepepile, iimbotyi ezimhlophe kunye netumata kunye neqanda elibilisiwe ...
• Imihluzi, isuphu kunye nesityu: ii-classics ezifana ne-lentils kunye ne-chorizo, i-Madrid stew, i-fabada, i-chickpeas kunye nesipinatshi, okanye isityu esilula sembotyi kunye nemifuno.
• Iiresiphi eziphefumlelwe ngamazwe ngamazwe: idal iilentile zaseIndiya, hummus yee-chickpeas, esinee IsiArabhu, Isilili ngeembotyi ezibomvu zaseMexico, iibhega zemifuno, iikheri eziqholiweyo okanye ipasta eyenziwe ngomgubo wemidumba.

• I-snacks kunye nokusabalalisa: zama i hummus, kodwa kunye ne-lentil okanye i-bean pâtés, okanye i-chickpea ebhakiweyo.
• Njengendawo yamaqanda okanye inyama: umgubo we-legume wokubhaka, okanye njengesiseko se-meatballs kunye ne-hamburgers.

Uyathanda ukuzama kodwa awunaxesha elininzi? Khetha iimbotyi ezinkonkxiweyo okanye ujonge iiresiphi ezikhawulezayo ezifana nale. isaladi yelentile kunye nenkukhuUngalibali ukusebenzisa kwakhona okuseleyo kwi-purees okanye i-stir-fries: isitshixo kukungavumeli nantoni na ukuba ichithe!

Iimbotyi kunye nozinzo: inguqu eluhlaza kwipleyiti yakho

Azikhathaleli impilo yakho kuphela, zikwakhusela nokusingqongileyo. Ukukhulisa imifuno kuzinza ngakumbi kunokulima inyama okanye ezinye iimveliso zezilwanyana.: Zifuna amanzi amancinci, ziphucula ukuchuma komhlaba ngenxa yesakhono sazo sokulungisa initrogen, kwaye zinekhabhoni esezantsi kakhulu. Umzekelo, ukuvelisa ikhilogram enye yeembotyi kufuna kuphela isishumi samanzi asetyenziselwa ukuvelisa umlinganiselo ofanayo wenyama yenkomo.

Ngaphezu koko, bafaka isandla ekunciphiseni inkunkuma yokutya ngenxa yokugcinwa kwabo lula, kwaye zingundoqo ekulweni nokungondleki, njengoko zibonelela ngeeprotheni ngexabiso eliphantsi lezoqoqosho kunye nokusingqongileyo. Kuzo zonke ezi zizathu, iingcali ziyavuma ukuba Ukutshintshela kwisidlo esisekelwe kwizityalo (ngokugxininiswa kwimifuno) kubalulekile ukulwa nokutshintsha kwemozulu. kunye nokuqinisekisa ukubonelelwa kokutya kwizizukulwana ezizayo.

Iingcebiso zokuthenga, zokugcina kunye nokugcina

Xa ukhetha imifuno, khangela icocekile, iinkozo ezipheleleyo zobukhulu obufanayoUkuba uzithenga zomisiwe, zigcine kwizikhongozeli ezingangeni moya kwindawo epholileyo, eyomileyo, kude nokukhanya okuthe ngqo kunye nezinambuzane. Ngale ndlela, banokuhlala ixesha elingangonyaka bekwimeko egqibeleleyo.

Iimbotyi eziphekiweyo zinokugcinwa efrijini iintsuku ezimbini okanye ezintathu (kwisikhongozelo esingangeni moya) kwaye kangangeeveki kwisikhenkcisi. Ukuba uzithenga zipakishwe, landela umhla ongcono kakhulu wangaphambili kwaye, xa zivuliwe, zidle ngokukhawuleza. Isitshixo kukujikelezisa i-pantry yakho kwaye uhlale usebenzisa into osele unayo ngaphambi kokuthenga ngaphezulu.

Inqaku elidibeneyo:

Lungiselela ezi chickpeas kunye shrimp kunye broccoli

Kuthekani ngeembotyi zesoya, iiertyisi nezinye iindidi ezingaziwayo?

Sisoloko siyilibala loo nto Iimbotyi zesoya, ii-ertyisi, iimbotyi ezibanzi, ii-ertyisi eziluhlaza, ilupins kunye namandongomane nazo ziyimidumba.Zonke zibonelela ngeenzuzo ezifanayo, nangona zinencasa yazo yencasa, ukuthungwa, kunye nezondlo. Ngokomzekelo, iiertyisi neembotyi zinokutyiwa zikrwada okanye ziphekiwe, yaye zityebile ngokukhethekileyo kwiivithamini K no-C..

I-Soy yaziwa ngomxholo wayo weprotheyini, kwaye akukho bungqina bokuba ukusetyenziswa okuphakathi kuneziphumo ezibi kwimpilo. Ngokuchasene noko, sisithako esisebenza ngeendlela ezininzi kwihlabathi jikelele.

Ngubani onokutya iimbotyi?

Phantse wonke umntu unokuyonwabela imifuno., ukusuka kwiintsana (ukususela kwiinyanga ezintandathu ubudala xa iphekwe kakuhle) ukuya kubantu abalupheleyo. Bafanelekele i-celiacs, i-diabetics, abo balandela ukutya okunamafutha aphantsi, i-vegans, imifuno, kunye ne-omnivores, kwaye bakhuthazwa ngokukodwa ngexesha lokukhulelwa ngenxa yomxholo wabo we-folate. Kukho ukhetho olulungelelanisiweyo kwabo bafuna ukuphepha ukutya okuqhotsiweyo ngokupheleleyo, ukutshisa nje, ukubilisa, okanye ukutshisa.

Izilumkiso ezibalulekileyo kuphela kwiimeko ezithile zokunganyamezeli, i-allergies, okanye iingxaki ezinzima zokugaya ukutya, apho kucetyiswa ukuba udibane nodokotela ngaphambi kokuba ubazise ngobuninzi.

Iimpazamo eziqhelekileyo kunye neentsomi malunga nemifuno

Phezu kwazo nje zonke iimpawu zayo ezintle, ezinye iintsomi malunga nemifuno zisekho. Ngokomzekelo, udumo lwabo lokuvelisa igesi eninzi okanye ukungaboneleli ngokwaneleyo "iprotheni" epheleleyo. Sele sibonile ukuba kukho izisombululo ezilula zokuphucula ukugaywa kwazo, kwaye ukuzidibanisa neenkozo kwanele ukuhlawula nayiphi na i-amino acids engekhoyo. Ngapha koko, kwiinkcubeko ezininzi, ukutya ukutya okwahlukeneyo imini yonke kubonelela ngeprotein esemgangathweni ngaphandle komzamo.

Akukho sizathu sinyanzelekileyo sokoyika umxholo wabo wekhabhohayidrethi: zithatha kancinci iicarbohydrates ezintsonkothileyo, ezisinceda ukuba sigcine amandla ixesha elide kwaye siphephe ukunyuka ngequbuliso kwiswekile yegazi.

Emva kokwazi zonke ezi ngenelo, sinokuthi Ukukhetha iimbotyi sisigqibo esilumkileyo sokukhathalela impilo yakho, isipaji sakho kunye nokusingqongileyo.Akukho sizathu sokuba ungazami kwaye ubenze iindlovukazi ze-pantry yakho. Ukuzibandakanya rhoqo ekudleni kwakho kunokuguqula indlela otya ngayo kwaye ube negalelo kwihlabathi elizinzileyo.