Zakudya zabwino - nyemba ndi nyemba

Nyemba zazikulu ndizambewu zazikulu, zokhathamira, zokongola. Nyemba, nandolo ndi mphodza ndi mitundu yonse ya nyemba. Masamba monga nyemba ndi nyemba zina ndizofunikira kwambiri zomanga thupi. Ndi chakudya chofunikira kwambiri pazakudya zabwino ndipo ali ndi maubwino ambiri.

Nyemba, mphodza, ndi nandolo zimabwera m'njira zambiri, zimawononga ndalama zochepa, ndipo zimapezeka mosavuta. Nyemba zofewa komanso zokhala ndi nthaka, zimatha kudyedwa m'njira zambiri.

MITUNDU YA MALAMULO

Nyemba:

• Adzuki
• Nyemba zakuda
• Nandolo zamaso akuda (makamaka nyemba)
• Cannellini
• Kiraniberi
• Garbanzo (nandolo za chick)
• Great Northern
• Impso
• Lima
• Mung
• Msilikali
• Pinto

Nyemba zina:

• Maluwa
• Nandolo
• Nyemba za soya (edamame)

Nyemba ndi nyemba zimakhala ndi zomanga thupi zambiri, michere, mavitamini a B, chitsulo, folate, calcium, potaziyamu, phosphorous, ndi zinc. Nyemba zambiri zimakhalanso ndi mafuta ochepa.

Nyemba zamasamba ndizofanana ndi nyama mu michere, koma ndizotsika pang'ono zazitsulo ndipo mulibe mafuta okhuta. Mapuloteni apamwamba a nyemba zimawapangitsa kukhala njira yabwino m'malo mwa nyama ndi mkaka. Alimi amalima m'malo mwa nyemba m'malo mwa nyama.

Nyemba zam'mimba ndizofunikira kwambiri ndipo zimatha kukuthandizani kuti muzitha kuyenda matumbo nthawi zonse. Chikho chimodzi chokha (240 mL) cha nyemba zakuda zophika chimakupatsani magalamu 15 (g) a fiber, yomwe ndi theka la ndalama zomwe anthu amafunikira tsiku lililonse.

Nyemba zodzaza ndi michere. Ali ndi ma calories ochepa, koma amakupangitsani kuti mukhale okhuta. Thupi limagwiritsa ntchito chakudya chamagulu nyemba pang'onopang'ono, popita nthawi, kupereka mphamvu zokhazikika mthupi, ubongo, ndi mantha. Kudya nyemba zambiri monga gawo la chakudya chopatsa thanzi kungathandize kuchepetsa shuga, kuthamanga kwa magazi, kugunda kwa mtima, ndi matenda ena amtima ndi matenda ashuga.

Nyemba ndi nyemba zimakhala ndi ma antioxidants omwe amathandiza kupewa kuwonongeka kwa khungu ndikulimbana ndi matenda komanso ukalamba. CHIKWANGWANI ndi zinthu zina zopatsa thanzi zimathandizira kugaya chakudya, ndipo zitha kuthandizanso kupewa khansa yam'mimba.

MMENE AMAKONZEKERA

Nyemba zitha kuwonjezeredwa pachakudya chilichonse, pachakudya cham'mawa, chamasana, kapena chamadzulo. Akaphika, amatha kudya ofunda kapena ozizira.

Nyemba zambiri zouma (kupatula nandolo ndi mphodza) zimafunika kutsukidwa, kuviika, ndi kuphika.

• Muzimutsuka nyemba m'madzi ozizira ndi kutola timiyala kapena zimayambira.
• Phimbani nyemba ndi madzi katatu.
• Zilowerere kwa maola 6.

Muthanso kubweretsa nyemba zouma, chitani poto pazowotcherazo, ndipo ziloleni zilowerere kwa maola awiri. Kukhazikika usiku umodzi kapena kuwira kumapangitsa kuti azikupatsirani mpweya.

Kuphika nyemba zanu:

• Kukhetsa ndi kuwonjezera madzi abwino.
• Phikani nyemba molingana ndi malangizo omwe ali phukusi lanu.

Kuwonjezera nyemba zophika kapena zamzitini pa zakudya zanu:

• Onjezerani ku salsas, supu, saladi, tacos, burritos, chili, kapena mbale za pasitala.
• Aphatikizeni ngati mbale yodyera kadzutsa, nkhomaliro, kapena chakudya chamadzulo.
• Sakanizani iwo kuti azisamba ndi kufalikira.
• Gwiritsani ntchito ufa wa nyemba kuphika.

Kuchepetsa mpweya womwe umayamba chifukwa chodya nyemba:

• Nthawizonse zilowerere nyemba zouma.
• Gwiritsani nyemba zamzitini. Sambani ndi kutsuka musanadye.
• Ngati simudya nyemba zambiri, pang'onopang'ono muziwonjezera pazakudya zanu. Izi zimathandiza kuti thupi lanu lizolowere zina zowonjezera.
• Bweretsani bwino.

KUMENE MUNGAPEZE MALAMULO

Nyemba zitha kugulidwa kumsika uliwonse kapena pa intaneti. Samatenga ndalama zambiri ndipo amatha kuzisunga nthawi yayitali. Amabwera m'matumba (nyemba zouma), zitini (zophikidwa kale), kapena mitsuko.

KUKHUDZITSA

Pali maphikidwe ambiri okoma pogwiritsa ntchito nyemba. Nayi yomwe mungayesere.

Zosakaniza

• Zitini ziwiri nyemba zakuda za sodium (15 oz.), Kapena 425 g
• Theka wapakatikati anyezi
• Ma clove awiri adyo
• Supuni ziwiri (30 mL) mafuta a masamba
• Theka supuni (2.5 mL) chitowe (nthaka)
• Mchere wa theka (2.5 mL) mchere
• Kotala la tiyi (1.2 mL) oregano (mwatsopano kapena wouma)

Malangizo

1. Thirani madziwo mosamala kuchokera ku 1 can ya nyemba zakuda. Thirani nyemba zakuda mu mbale. Gwiritsani ntchito masher wa mbatata kuti musakanize nyemba mpaka zitatha. Ikani nyemba zosenda pambali.
2. Dulani anyezi mu zidutswa za kotala inchi. Ikani anyezi pambali.
3. Peel ma clove adyo ndikuwapukuta bwino. Ikani adyo pambali.
4. Pakani poto wa msuzi, thirani mafuta anu ophikira pamoto wapakati. Onjezerani anyezi ndikupukuta kwa mphindi 1-2.
5. Onetsetsani adyo ndi chitowe ndikuphika kwa masekondi 30 ena.
6. Onetsetsani nyemba zakuda zosenda ndi ndowa yachiwiri ya nyemba zakuda, kuphatikizapo madzi.
7. Nyemba zikayamba kuwira, chepetsani kutentha pang'ono, sungani mchere ndi oregano ndikuyimira kwa mphindi 10, osavundukuka.

Gwero Dipatimenti ya Zaulimi ku United States

Zakudya zathanzi - nyemba; Kudya moyenera - nyemba ndi nyemba; Kuonda - nyemba ndi nyemba; Zakudya zabwino - nyemba ndi nyemba; Ubwino - nyemba ndi nyemba

Fechner A, Fenske K, Jahreis G.Zotsatira za ulusi wamagulu a nyemba ndi michere ya zipatso pazowopsa zomwe zimayambitsa khansa yoyipa: kuyeserera kwamunthu, kosawona, kosawoneka bwino. Nutri J. 2013; 12: 101. PMID: 24060277 pubed.ncbi.nlm.nih.gov/24060277/.

Jenkins DJA, Kendall CWC, Augustin LSA, ndi al. Zotsatira za nyemba monga gawo la chakudya chochepa cha glycemic index pa glycemic control komanso matenda amtima omwe ali pachiwopsezo cha mtundu wa 2 shuga mellitus: kuyesedwa kosasinthika. Arch Intern Med. 2012; 172 (21): 1653-1660. PMID: 23089999 pubmed.ncbi.nlm.nih.gov/23089999/.

Micha R, Shulkin ML, Peñalvo JL, ndi al. Zotsatira za Etiologic komanso kudya zakudya zopatsa thanzi ndi michere pachiwopsezo cha matenda amtima ndi matenda ashuga: Kuwunika mwatsatanetsatane ndikuwunika meta kuchokera ku Nutrition and Chronic Diseases Expert Group (NutriCoDE). PLoS Mmodzi. 2017; 12 (4): e0175149. PMID: 28448503 pubed.ncbi.nlm.nih.gov/28448503/.

United States department of Agriculture: Sankhani tsamba la My Plate.gov. Nyemba ndi nandolo ndi zakudya zapadera. www.choosemyplate.gov/eathealthy/vegetables/vegetables-beans-and-peas. Inapezeka pa Julayi 1, 2020.

Dipatimenti ya Zaulimi ku US ndi Dipatimenti ya Zaumoyo ku United States. Malangizo A Zakudya Kwa Achimereka, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Idasinthidwa mu Disembala 2020. Idapezeka pa Januware 25, 2021.

• Zakudya zabwino