Ukutya okunempilo - iimbotyi kunye nemidumba

Imidumba mikhulu, iyinyama, inembewu yezityalo ezimibalabala. Iimbotyi, ii-ertyisi, neelentile zizo zonke iintlobo zemidumba. Imifuno enjengeembotyi nezinye iimbotyi ngumthombo obalulekileyo weprotheni. Kukutya okuphambili kwizidlo ezisempilweni kwaye kunezibonelelo ezininzi.

Iimbotyi, iilentile, kunye nee-ertyisi zingena kwizinto ezininzi onokukhetha kuzo, zibiza imali encinci, kwaye kulula ukuzifumana. Ithambile kwaye inencasa yomhlaba, iimbotyi zingatyiwa ngeendlela ezininzi.

IINTLOBO ZEMITHETHO

Iimbotyi:

• Adzuki
• Iimbotyi ezimnyama
• I-erty eyed peas (enyanisweni imbotyi)
• ICannellini
• I-cranberry
• IGarbanzo (iipeyisi zamantshontsho)
• Mntla oMkhulu
• Izintso
• Lima
• Mung
• Umkhosi wamanzi
• IPinto

Eminye imidumba:

• Iilentile
• Iifama
• Iimbotyi zesoya (edamame)

Iimbotyi kunye nemidumba zityebile kwiiprotein zezityalo, ifayibha, iivithamini ze-B, i-iron, i-folate, i-calcium, i-potassium, i-phosphorus kunye ne-zinc. Uninzi lweembotyi nazo zinamafutha asezantsi.

Iimbotyi ziyafana nenyama kwizakha-mzimba, kodwa ngamanqanaba asezantsi e-iron kwaye akukho mafutha aneleyo. Iprotein ephezulu kwimidumba ibenza babe lukhetho olukhulu endaweni yenyama kunye neemveliso zobisi. Abalimi bemifuno bahlala befaka iimbotyi endaweni yenyama.

Iimbotyi zingumthombo omkhulu wefayibha kwaye zinokukunceda ukuba ube nokuhamba kwamathumbu rhoqo. Ikomityi enye (240 mL) yeembotyi ezimnyama eziphekiweyo ziya kukunika iigram ezili-15 (g) zefayibha, esisiqingatha semali ekucetyiswa ukuba yeyabantu abadala.

Iimbotyi zipakishwe zizakha mzimba. Ziphantsi kweekhalori, kodwa zikwenza uzive ugcwele. Umzimba usebenzisa ii-carbohydrate kwimidumba kancinci, ngokuhamba kwexesha, ukubonelela amandla azinzileyo emzimbeni, kwingqondo nakwinkqubo yemithambo-luvo. Ukutya iimbotyi ezininzi njengenxalenye yokutya okusempilweni kunokunceda ukuthoba iswekile yegazi, uxinzelelo lwegazi, ukubetha kwentliziyo, kunye nezinye izifo zentliziyo kunye nesifo seswekile.

Iimbotyi kunye nemidumba zinee-antioxidants ezinceda ukuthintela ukonakala kweseli kunye nokulwa izifo kunye nokuguga. Ifayibha kunye nezinye izakha-mzimba ziyaxhamla kwinkqubo yokwetyisa, kwaye zisenokunceda ekuthinteleni ii-cancer zomgubo.

INDLELA ABALUNGISELELWE NGAYO

Iimbotyi zinokongezwa nakusiphi na isidlo, isidlo sakusasa, isidlo sasemini, okanye isidlo sangokuhlwa. Xa sele ziphekiwe, zingatyiwa zishushu okanye zibanda.

Uninzi lweembotyi ezomileyo (ngaphandle kwee-ertyisi kunye neelentile) ziya kufuna ukuhlanjwa, zifakwe emanzini ziphekwe.

• Hlanganisa iimbotyi emanzini abandayo kwaye ukhethe naziphi na iingqalutye okanye iziqu.
• Gquma iimbotyi izihlandlo ezi-3 isixa sazo emanzini.
• Cwina iiyure ezi-6.

Unokuzisa iimbotyi ezomileyo emathunjini, thatha ipani kwisitshisi, kwaye zibayeze benyuse iiyure ezi-2. Ukuntywila ubusuku bonke okanye emva kokubilisa kubenza bangabi nako ukukunika irhasi.

Ukupheka iimbotyi zakho:

• Ukucoca kunye nokongeza amanzi amatsha.
• Pheka iimbotyi ngokwemiyalelo kwiphakheji yakho.

Ukongeza iimbotyi eziphekiweyo okanye ezinkonkxiweyo ekudleni kwakho:

• Yongeza kwi-salsas, isobho, iisaladi, i-tacos, i-burritos, i-chili, okanye i-pasta izitya.
• Bafake njengesitya esecaleni kwisidlo sakusasa, isidlo sasemini, okanye isidlo sangokuhlwa.
• Baxube ukuze badibanise kwaye basasaze.
• Sebenzisa umgubo wembotyi ukubhaka.

Ukunciphisa igesi ebangelwa kukutya iimbotyi:

• Soloko uthambisa iimbotyi ezomileyo.
• Sebenzisa iimbotyi ezisenkonkxiweyo. Ukucoca kunye nokuyihlamba ngaphambi kokuba uyisebenzise.
• Ukuba awutyi iimbotyi ezininzi, ngokuthe ngcembe zongeze kwisidlo sakho. Oku kunceda umzimba wakho ukuba uqhelane nefayibha eyongezelelweyo.
• Bahlafune kakuhle.

KUFUNWA PHI UKUFUMANA IMITHETHO

Iimbotyi zingathengwa nakweyiphi na ivenkile yokutya okanye kwi-intanethi. Azixabisi mali ininzi kwaye zinokugcinwa ixesha elide kakhulu. Ziza ngeengxowa (iimbotyi ezomileyo), iinkonkxa (esele ziphekiwe), okanye iingqayi.

UKUHLAZIYA

Zininzi iindlela zokupheka ezimnandi zisebenzisa iimbotyi. Nantsi enye onokuzama ngayo.

Izithako

• Amathini amabini eembotyi ezimnyama ezinesodiyam (15 oz.), Okanye 425 g
• Isiqingatha se-anyanisi ephakathi
• Iigloves ezimbini zegalikhi
• Iipuni ezimbini (30 ml) yeoyile yemifuno
• Isiqingatha setispuni (2.5 mL) ikumin (umhlaba)
• Isiqingatha setispuni (2.5 mL) ityuwa
• Ikota enye yethispuni (1.2 ml) oregano (entsha okanye eyomileyo)

Imiyalelo

1. Ukucoca ngononophelo ijusi ukusuka kwitoti enye yeembotyi ezimnyama. Thela iimbotyi ezimnyama ezityiweyo kwisitya. Sebenzisa i-masher yeetapile ukucola iimbotyi zide ziphele. Beka iimbotyi ezicujiweyo ecaleni.
2. Gweba i-anyanisi kwisiqingatha sekota intshi. Beka i-anyanisi eceleni.
3. Chuba iigloves zegalikhi kwaye uzicobe kakuhle. Beka igalikhi ecaleni.
4. Kwi-pan yesosi ephakathi, shushu ioyile yakho yokupheka kubushushu obuphakathi. Yongeza i-anyanisi kwaye usonge imizuzu emi-1 ukuya kwezi-2.
5. Hlanganisa igalikhi kunye nekumin kwaye upheke imizuzwana engama-30 ngaphezulu.
6. Gxuma kwiimbotyi ezimnyama ezicujiweyo kunye netoti yesibini yeembotyi ezimnyama, kubandakanya ijusi.
7. Xa iimbotyi ziqala ukubilisa, ukunciphisa ubushushu ukuya ezantsi, ugxobhoze ityuwa kunye ne-oregano kunye nemizuzu emi-10, ungatyhilekanga.

Umthombo: United States Isebe lezoLimo

Ukutya okunempilo - ukubola; Ukutya okusempilweni - iimbotyi kunye nemidumba; Ukwehla kobunzima - iimbotyi kunye nemidumba; Ukutya okusempilweni - iimbotyi kunye nemidumba; Wellness - iimbotyi kunye neembotyi

UFechner A, uFenske K, uJahreis G. Iziphumo ze-legume kernel fibers kunye ne-citrus fiber kwimingcipheko yokubeka umhlaza onomdla: UNutri J. Ngo-2013; 12: 101. IINKCUKACHA: I-24060277 pubmed.ncbi.nlm.nih.gov/24060277/.

UJenkins DJA, Kendall CWC, Augustin LSA, et al. Iziphumo zeembotyi njengenxalenye yesondlo esezantsi se-glycemic kulawulo lwe-glycemic kunye nemingcipheko yentliziyo yomngcipheko kuhlobo lwe-2 yeswekile: ityala elilawulwa ngokungahleliwe. IArch Intern Med. Ngo-2012; 172 (21): 1653-1660. IINKCUKACHA: I-23089999 epapashwe.ncbi.nlm.nih.gov/23089999/.

UMikha R, uShulkin ML, uPeñalvo JL, et al. Iziphumo ze-Etiologic kunye nokutya okufanelekileyo kokutya kunye nezondlo emngciphekweni wezifo zentliziyo kunye neswekile: Uphengululo lwenkqubo kunye nohlalutyo lweemeta ezivela kwiqela leNutrition kunye neZifo eziNgapheliyo (NutriCoDE). I-PLoS Inye. Ngo-2017; 12 (4): e0175149. IINKCUKACHA: 28448503 pubmed.ncbi.nlm.nih.gov/28448503/.

I-United States Isebe lezoLimo: Khetha iwebhusayithi yam yePlate.gov. Iimbotyi kunye nee-ertyisi kukutya okwahlukileyo. www.choosemyplate.gov/eathealthy/vegetables/vegetables-beans-and-peas. Kufunyenwe ngoJulayi 1, 2020.

ISebe lezoLimo laseMelika kunye neSebe lezeMpilo laseMelika. Izikhokelo zoKutya kwabaseMelika, i-2020-2025. Umhla we-9. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Ukuhlaziywa kweDisemba 2020. Kufumaneka ngoJanuwari 25, 2021.

• Isondlo