Ukubaluleka kwama-legumes ekudleni kanye nezindlela zokupheka eziyisisekelo nezimnandi kakhulu

Ake singene esihlokweni lapho, nakuba ngezinye izikhathi sikhohlwa, sibalulekile empilweni yethu, izikhwama zethu, kanye neplanethi: ukubaluleka kwemifino ekudleni kwansuku zonke nokuthi ungathola kanjani okuningi kuzo ngamarisiphu alula, amnandi, futhi asebenzayo. Ngoba yebo, imidumba ingaphezulu kakhulu kwensiza eshibhile, futhi indawo yayo ekudleni kwethu ingenza umehluko phakathi kokudla okuyisicefe nokudla okuhlukahlukene, okuphelele, nokuqhubekayo.

Kusukela ezikhathini zasendulo, imifino ibihambisana nabantu kuwo wonke amasiko nasemakhoneni omhlaba, futhi namuhla kunanini ngaphambili sidinga ukukhumbula ukuthi kungani befanelwe ukuphinde bathathe indawo yokuhlonishwa emapuletini ethu. Zitholele okwengeziwe lapha. Bayizuzisa kanjani impilo yakho, ukuthi basiza kanjani iplanethi, futhi yiziphi izihluthulelo zokusebenzisa ngokunenzuzo zonke izimfanelo zabo zokupheka ngaphandle kokuyeka ukunambitheka noma ukuhlukahluka.

Indima yomlando namasiko yemifino yokudla

Kuyathakazelisa ukwazi lokho Imidumba isilinywe futhi idliwe izinkulungwane zeminyaka, ngisho kusukela ezikhathini zangaphambili. Abavubukuli bathole iminonjana yama-lentile kanye namatshwele ezindaweni ezisukela eNkathini Yamatshe, kanye nempucuko ehlukahlukene njengoba abaseGibhithe, amaGreki, namaRoma base bevele beyifake njengengxenye emaphakathi yokudla kwabo. Ukuguquguquka kwazo, amandla okulondoloza kanye nokutshala kalula kwazo kuzenze zaba insika ebalulekile yokondleka kwezizukulwane namasiko ahlukene..

Izitsha eziningi zakudala, kusukela ku- i-hummus kusukela eMpumalanga Ephakathi kuya dlal Kusukela e-India kuya ku-Mediterranean stews, zonke zisekelwe ku-legumes ethobekile. Futhi akukhona ukuqondana nje: ngezikhathi zokushoda, izimpi, noma indlala, isitoreji kanye nenani lokudla okunempilo abakunikezayo bekuyisihluthulelo sokusinda.

Namuhla, nakuba kwamanye amazwe ukusetshenziswa kwehle ngenxa yokuvela kwemikhuba yokudla yesimanje, kukhona Ukukhula kwentshisekelo yokubuyisela imidumba ekudleni kwamasonto onke, ngenxa yokukhathazeka ngempilo kanye nokusimama kwemvelo. Izinhlangano ezifana ne-FAO, i-WHO, kanye ne-Generalitat de Catalunya zincoma ukwandisa ubukhona bazo kumamenyu ethu.

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Kungani zikhetheke kangaka? Izinzuzo zokudla kanye nempilo

Imifino ayikona nje okunye ukudla; bakha a umcebo oyiqiniso wokondleka nokusebenzaAke sibuyekeze amaphuzu abalulekile awenza abaluleke:

• Amaprotheni amaningi emifinoZingomunye wemithombo engcono kakhulu yamaprotheni asekelwe esitshalweni, ikakhulukazi uma ehlanganiswe nezinhlamvu ukuze kuzuzwe iphrofayili ephelele ye-amino acid. Aphelele uma ubheke ukunciphisa inyama noma udinga ezinye izindlela zokudla kwemifino nemifino.
• Okuqukethwe kwe-fiber ephezulu: Kokubili okuncibilikayo nokungancibiliki, i-fiber ekulegumes isiza ukugaya, isiza ukulawula amazinga kashukela egazini, ithuthukise umuzwa wokusutha, futhi isiza ekuvimbeleni ukuqunjelwa futhi yehlise i-cholesterol.
• Aphansi ngamafutha agcweleAnamafutha amancane, futhi amafutha eziwaqukethe ngokuvamile awasuthi, anempilo enhliziyweni. Futhi azinayo i-cholesterol.
• Umthombo wamavithamini B: Acebile nge-folate, i-thiamine, namanye amavithamini abalulekile asekela ukusebenza kwesimiso sezinzwa, ukwakheka kwamangqamuzana egazi abomvu, nokukhiqizwa kwamandla.
• Amaminerali abalulekileBanikeza i-iron, i-magnesium, i-zinc, i-potassium ne-calcium. I-ayoni, isibonelo, ibalulekile ekuvimbeleni ukuntuleka kwegazi emzimbeni, futhi ukumuncwa kwayo kuthuthukiswa ngokuyihlanganisa nokudla okunothe ngovithamini C.
• Inkomba ephansi ye-glycemic: Ukumuncwa kwayo kancane kugcina i-glucose izinzile, ivikela ama-spikes futhi ilungele abantu abanesifo sikashukela.
• Izakhiwo ze-Antioxidant kanye ne-phytochemical: Aqukethe ama-bioactive compounds asiza ukuvikela amaseli emonakalweni we-oxidative futhi angavimbela izifo ezingapheli.
• Ukungabikho kwe-gluten: Afanele ama-celiacs kanye nalabo abafuna ukugwema ukolweni nokunye okusanhlamvu okuqukethe i-gluten.

Konke lokhu kwenza imidumba ibe a ephelele, esuthisayo futhi, ngesikhathi esifanayo, ukudla okunekhalori ephansi, ilungele ukudla okulawula isisindo, izingane, abadala kanye nabantu abadala, kanye nabasubathi abafuna ezinye izindlela ezinempilo zamaprotheni.

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Kufanele sikudle kangaki futhi ngamanani amalegumes?

Izincomo zamanje zokudla okunomsoco ziyamema ethula imidumba izikhathi ezi-3 kuya kwezi-4 ngeviki Okungenani, kokubili ngesidlo sasemini nakusihlwa. Okufanelekile, ukuphakelwa ngakunye kufanele kuqukathe phakathi kwamagremu angama-60 kuya kwangu-80 wemidumba eyomile (okulingana namagremu angaba ngu-150-200 wemifino ephekiwe).

Ingabe ufuna ukufaka imidumba eminingi kodwa awazi ukuthi ungaqala kanjani? Nawa amathiphu ayisisekelo okwenza kube lula futhi kunambitheke:

• Hlela amamenyu akho futhi usabalalise izabelo isonto lonke, ukushintshanisa izinhlobo ezahlukene (uphizi, udali, ubhontshisi, ubhontshisi wezinso, uphizi, ubhontshisi obanzi, ubhontshisi wesoya, uphizi...).
• Bayise emsebenzini noma enyuvesi ngefomethi yesaladi ebandayo ehlobo, noma ezitsheni zesipuni uma kubanda.
• Wasebenzise amandla ayo asuthisayo ukugwema ukudla okungenampilo phakathi kokudla.
• Pheka okuningi futhi ufrize izingxenye ukonga isikhathi futhi uhlale unomthombo onempilo esandleni.

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Amathiphu okuthuthukisa ukugaya: indlela yokugwema ukuqunjelwa

Kuyiqiniso ukuthi abantu abaningi bayayigwema imidumba ngoba besaba ukungakhululeki kwamathumbu, ikakhulukazi igesi. Kodwa zikhona amaqhinga alula okunciphisa le miphumela futhi kancane kancane ujwayeze amathumbu akho ukuthi:

• Gcoba ama-legumes amahora angama-6-12 ngaphambi kokupheka., ukushintsha amanzi izikhathi eziningana ukuze kuqedwe izinhlanganisela ezingagayeki.
• Zipheke kahle: Uma ziphekwa isikhathi eside futhi kangcono, izinkinga zizoba mbalwa.
• Kufaka phakathi amakhambi e-carminative njengamaqabunga e-bay, i-fennel noma i-cumin ekuphekeni, okusiza ukugaya.
• Bahlanganise Uma uzwela kakhulu, susa ezinye izikhumba, noma uzivumele ziqhume kancane ngaphambi kokupheka (lokhu kunciphisa ama-oligosaccharides abhekene negesi).
• engeza izinongo ezitsheni zakho, ngeke zengeze ukunambitheka kuphela kodwa futhi zithuthukise ukubekezelelana.

Futhi, khumbula lokho umzimba uyavumelana: Lapho usebenzisa kaningi, uzoqaphela ukungakhululeki ngokuhamba kwesikhathi.

Imidumba: ukudla okuthengekayo, okulula ukukugcina, nokudla okuqhubekayo

Elinye lamandla alo angabalulekile ukuthi Imidumba ishibhile ngendlela emangalisayo futhi kulula ukuyigcina.Njengoba zingaboli (ikakhulukazi uma zomisiwe), zingagcinwa izinyanga ku-pantry, zihlale zivikelekile kumswakama nokukhanya. Ngisho neziphekiwe zingahlala izinsuku ezimbalwa esiqandisini futhi zingaqandiswa ngaphandle kwezinkinga.

Lokhu kubenza inketho ephelele yanoma yimuphi umnotho womndeni, ikakhulukazi ngezikhathi zokwehla kwamandla emali noma kulabo abafuna ukonga imali ngaphandle kokudela izinga ekudleni kwabo. Ikhilogremu lezidumba ezomisiwe zingabiza phakathi kwama-euro angu-1,5 no-3,5, futhi lingondla abantu abambalwa izinsuku eziningi.

Futhi, ukuzithenga kuyavumelana nezimo: ungazithola zomisiwe, ziphekiwe, zifakwe ethini, ziqandisiwe, noma zinjengofulawa, iziphuzo ezisekelwe ezitshalweni, ukudla okulula, nezinye izinhlobo eziningi zesimanje.

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Ngenxa yazo zonke lezi zimfanelo, I-legumes inconywa kubantu banoma iyiphi iminyaka: kusukela ezinyangeni eziyisithupha (okuphekwe kahle futhi kugaywe) kuya ekugugeni. Zilungele izingane ezikhulayo, intsha, abantu abadala abakhuthele, abesifazane abakhulelwe, abagijimi, nasebekhulile.

Su i-gluten-free Lokhu kubenza babe ngenye indlela enhle kulabo abahlushwa isifo se-celiac noma ukungabekezelelani, futhi inkomba yabo ephansi ye-glycemic ibanika indawo enelungelo ekudleni kwesifo sikashukela.

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Izinhlobonhlobo kanye zokupheka eziyisisekelo ukuze ujabulele legumes

Enye yezimfanelo ezinkulu ze-legumes yilokho vumela izinhlobonhlobo ezingapheli zamalungiseleloKusukela ezitsheni zendabuko kakhulu kuya ekunikezelweni kwamazwe ngamazwe nesimanje. Nansi eminye imibono yokwenza izinto zibe phezulu ekhishini lakho:

• amasaladi abandayo: ama-lentile anemifino kanye ne-vinaigrette, uphizi we-tuna nopelepele, ubhontshisi omhlophe notamatisi kanye neqanda elibilisiwe...
• Imihluzi, amasobho nezitshulu: ezakudala ezifana namalentili ane-chorizo, isitshulu saseMadrid, i-fabada, uphizi lwesipinashi, noma isitshulu sikabhontshisi nemifino.
• Amaresiphi aphefumulelwe umhlaba wonke: dlal udali wamaNdiya, i-hummus we-chickpeas, Falafel Isi-Arab, i-chili nobhontshisi obomvu baseMexico, amabhega emifino yemifino, ama-curries afakwe izinongo noma i-pasta eyenziwe ngofulawa we-legume.

• Ukudla okulula nokusabalala: zama i i-hummus, kodwa futhi nama- lentil noma ama-pâté kabhontshisi, noma ngisho nokudla okulula kwechickpea okubhakiwe.
• Njengengxenye yamaqanda noma inyama: ufulawa we-legume wokubhaka, noma njengesisekelo sama-meatballs nama-hamburgers.

Uyathanda ukuwazama kodwa awunaso isikhathi esiningi? Khetha okusanhlamvu okusemathinini noma ubheke izindlela zokupheka ezisheshayo njengalena. isaladi ye-lentil nenkukhuUngakhohlwa ukuphinda usebenzise okusalile kuma-puree noma ku-stir-fries: ukhiye uwukungavumeli noma yini ukuthi imosheke!

Imifino kanye nokusimama: inguquko eluhlaza yepuleti lakho

Abagcini nje ngokunakekela impilo yakho, baphinde bavikele imvelo. Ukukhula kwemidumba kugcineke kakhulu kunokutshala inyama noma eminye imikhiqizo yezilwane.: Zidinga amanzi amancane, zithuthukisa ukuvunda komhlabathi ngenxa yamandla azo okulungisa i-nitrogen, futhi zinekhabhoni ephansi kakhulu. Isibonelo, ukukhiqiza ikhilogremu elilodwa lemifino kudinga kuphela ingxenye yeshumi yamanzi asetshenziselwa ukukhiqiza inani elifanayo lenyama yenkomo.

Ngaphezu kwalokho, baneqhaza ekunciphiseni ukulahlwa kokudla ngenxa yokugcinwa kwabo kalula, futhi bayisihluthulelo sokulwa nokungondleki, njengoba behlinzeka ngamaprotheni ngenani eliphansi lezomnotho kanye nemvelo. Ngenxa yazo zonke lezi zizathu, ochwepheshe bayavumelana nalokho Ukushintshela ekudleni okusekelwe ezitshalweni okwengeziwe (ngokugxila ezitshalweni) kubalulekile ukuze kuliwe nokushintsha kwesimo sezulu. kanye nokuqinisekisa ukutholakala kokudla kwezizukulwane ezizayo.

Amathiphu okuthenga, ukugcina nokulondoloza

Lapho ukhetha ama-legumes, bheka okuhlanzekile, okusanhlamvu okuphelele kosayizi ofanayoUma uzithenga zomisiwe, zigcine ezitsheni ezingangeni moya endaweni epholile, eyomile, kude nokukhanya okuqondile kanye nezinambuzane. Ngale ndlela, zingahlala isikhathi esingangonyaka zisesimweni esiphelele.

Imidumba ephekiwe ingagcinwa esiqandisini izinsuku ezimbili noma ezintathu (esitsheni esingangenisi umoya) kanye namaviki efrijini. Uma uzithenga zipakishiwe, landela usuku oluhle kakhulu lwangaphambili futhi, uma sezivuliwe, zidle ngokushesha. Ukhiye uwukuzungezisa i-pantry yakho futhi usebenzise lokho osuvele unakho ngaphambi kokuthenga okwengeziwe.

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Sivame ukukhohlwa lokho Ubhontshisi wesoya, uphizi, ubhontshisi obanzi, uphizi oluhlaza, ama-lupins ngisho namakinati nawo ayimidumba.Zonke zinikeza izinzuzo ezifanayo, nakuba zinama-nuances azo okunambitheka, ukuthungwa, kanye nezakhamzimba. Uphizi nobhontshisi, isibonelo, kungadliwa kuluhlaza noma kuphekiwe, futhi kunothe ngokukhethekile ngamavithamini K no-C..

Isoya yaziwa ngokuqukethwe kwayo kwamaprotheni, futhi abukho ubufakazi bokuthi ukusetshenziswa okusesilinganisweni kunemiphumela emibi yezempilo. Kunalokho, kuyisithako somhlaba wonke esisebenza ngezindlela eziningi.

Ubani ongadla imidumba?

Cishe wonke umuntu angakwazi ukujabulela okusanhlamvu., kusukela ezinsaneni (kusukela ezinyangeni eziyisithupha uma kuphekwe kahle) kuya kwasebekhulile. Afanele ama-celiacs, abanesifo sikashukela, labo abalandela ukudla okunamafutha aphansi, ama-vegans, imifino, nama-omnivores, futhi anconywa ikakhulukazi ngesikhathi sokukhulelwa ngenxa yokuqukethwe kwe-folate. Kukhona ngisho nezinketho eziguquliwe zalabo abafuna ukugwema ukudla okuthosiwe ngokuphelele, ukuvele ukushise, ukubilisa, noma ukugazise.

Okuwukuphela kwezindlela zokuphepha ezibalulekile ezimweni ezithile zokungabekezelelani, ukungezwani komzimba nezinto ezithile, noma izinkinga ezinzima zokugaya ukudla, lapho kuhle khona ukubonana nodokotela ngaphambi kokuzethula ngobuningi.

Amaphutha avamile kanye nezinganekwane mayelana nemifino

Naphezu kwazo zonke izici ezinhle, ezinye izinganekwane mayelana nemifino zisekhona. Isibonelo, idumela labo lokukhiqiza igesi eningi noma ukunganikezi amaprotheni "aphelele" anele. Sesibonile kakade ukuthi kunezixazululo ezilula zokuthuthukisa ukugayeka kokudla kwazo, futhi ukuzihlanganisa nezinhlamvu kwanele ukunxephezela noma imaphi ama-amino acid angekho. Ngaphezu kwalokho, emasikweni amaningi, ukudla izinhlobonhlobo zokudla usuku lonke kunikeza amaprotheni ekhwalithi kalula.

Asikho futhi isizathu esicindezelayo sokwesaba okuqukethwe kwawo ama-carbohydrate: angama-carbohydrate ayinkimbinkimbi amunca kancane, asisiza ukuba sigcine amandla isikhathi eside futhi sigweme ukwanda okungazelelwe kushukela egazini.

Ngemva kokwazi zonke lezi zinzuzo, singakusho lokho Ukukhetha imidumba kuyisinqumo esihlakaniphile sokunakekela impilo yakho, isikhwama sakho semali, nendawo yakho.Asikho isizathu sokungabazami futhi ubenze izindlovukazi ze-pantry yakho. Ukuzihlanganisa njalo ekudleni kwakho kungashintsha indlela odla ngayo futhi kube nomthelela emhlabeni ozinzile.