Zvinokurudzirwa nechikwata chepaMayo Clinic (Minnesota, USA) Gwaro iri rine mazano ekugadzira bhinzi uye nzira dzekuwedzera bhinzi mukudya kwako uye svutugadzike.
Malegumes - kirasi yemuriwo inosanganisira bhinzi, pizi, nenyemba - ndezvimwe zvezvokudya zvakawanda uye zvinovaka muviri. Legumes kazhinji ine mafuta mashoma, haina cholesterol, uye yakapfuma mufolic acid, potassium, iron, uye magnesium. Izvo zvinewo mafuta ane hutano uye anonyungudika uye asinganyunguriki fiber. Mbeu dzine mapuroteni akanaka uye dzinogona kushanda sechinzvimbo chakanaka chenyama, iyo ine mafuta akawanda uye cholesterol.
Kana iwe uchida kuwedzera huwandu hwema legumes mukudya kwako, asi usingazive kuti ungazviita sei, gwaro iri richakubatsira.
Zvitoro zvakawanda uye zvitoro zvegirosari zvinotakura zvakasiyana-siyana zvema legumes, akaomeswa uye mumagaba. Kubva kwavari unogona kubika ndiro dzinotapira, Latin America, Spanish, Indian, Japanese uye Chinese ndiro, soups, stews, salads, pancakes, hummus, casseroles, side ndiro, zvokudya zvekudya.
Bhinzi dzakaomeswa, kunze kwenyemba, dzinoda kunyura mumvura yetembiricha yekamuri, panguva iyoyo dzinoiswa hydrate kuti dzibike zvakaenzana. Dzinofanirwa kugadziriswa dzisati dzanyikwa, dzichirasa bhinzi dzine ruvara kana dzakaoma uye zvinhu zvekunze. Zvichienderana nekuti inguva yakadii yauinayo, sarudza imwe yedzinotevera nzira dzekunyura.
Slow soak. Dururira bhinzi muhari yemvura, vhara uye uise mufiriji kwemaawa matanhatu kusvika ku6 kana usiku hwose.
Hot soak. Dururira mvura iri kufashaira pamusoro pebhinzi dzakaomeswa, isa moto uye uuye nayo kumota. Bvisa kubva pakupisa, vhara zvakasimba nechifukidzo uye uise parutivi, rega umire panzvimbo yekushisa kwemaawa maviri kusvika ku2.
Kurumidza kunyura. Birai mvura mupoto, wedzera bhinzi dzakaomeswa, uuye kumota, kubika kwemaminitsi 2-3. Dhavhara uye rega umire panzvimbo yekushisa kweawa.
Kubika pasina kunyorova. Isa bhinzi mupoto wodira mvura iri kufashaira pamusoro payo, bikai kwemaminitsi 2-3. Zvadaro chivhara uye uise parutivi usiku hwose. Zuva rinotevera, 75 kusvika ku90 muzana yeshuga isingagadziki inokonzera gasi ichanyungudutswa mumvura, iyo inofanira kudonhedzwa.
Mushure mekunyorova, bhinzi inoda kushambidzwa, isa mvura yakachena. Fashaidza bhinzi zviri mupoto muhombe kuitira kuti mwero wemvura usapfuure chikamu chimwe muzvitatu chehuwandu hwepoto. Unogona kuwedzera herbs uye zvinonhuwira. Itai kumota, kuderedza kupisa uye simmer, ichikurudzira dzimwe nguva, kusvikira yanyorova. Nguva yekubika inosiyana zvichienderana nerudzi rwebhinzi, asi unogona kutanga kutarisa kuti wapa here mushure memaminitsi makumi mana nemashanu. Wedzera imwe mvura kana bhinzi yakabikwa isina chivharo. Mamwe Mazano: Wedzera munyu uye acidic zvinongedzo sevhiniga, matomatisi, kana domatisi paste kusvika kunopera kubika, kana bhinzi inenge yapera. Kana zvinhu izvi zvikawedzerwa kare, zvinogona kuomesa bhinzi uye kunonoka kubika. Bhinzi dzinenge dzagadzirira kana dzichinatswa kana dzakatsikirirwa zvishoma neforogo kana zvigunwe. Kuomesa bhinzi yakafashaidzwa kuti ugozoshandisa gare gare, inyudze mumvura inotonhora kusvika yatonhorera, wozoibudisa nechando.
Vamwe vagadziri vanopa bhinzi "pakarepo" - ndiko kuti, dzatove dzakanyorova uye dzakaomeswa zvakare uye hadzidi kuwedzera kunyura. Chekupedzisira, bhinzi dzemumagaba ndiyo inokurumidza kuwedzera pakudya kwakawanda pasina kuwanda kwekutenderera. Ingoyeuka kushambidza bhinzi dzemakani kuti ubvise imwe sodium yakawedzerwa panguva yekubika.
Funga nezve nzira dzekusanganisa mamwe ma legumes mukudya kwako uye svutugadzike: Gadzira soups uye casseroles nema legumes. Shandisa pureed bhinzi sehwaro hwemasoso nemagravies. Wedzera chickpeas uye bhinzi nhema kumasaladhi. Kana uchiwanzotenga saradhi kubasa uye bhinzi yacho isipo, huya nebhinzi yako yekumba kubva kumba mumudziyo diki. Snack on soy nuts, kwete machipisi nema crackers.
Kana usingakwanise kuwana imwe mhando yebhinzi muchitoro, unogona kutsiva imwe mhando yebhinzi pane imwe zviri nyore. Semuenzaniso, bhinzi nhema zvakanaka zvinotsiva bhinzi tsvuku.
Bhinzi nezvimwe zvinomera zvinogona kukonzera gasi remudumbu. Hedzino nzira shoma dzekudzikisa gasi-inogadzira zvinhu zvema legumes: Shandura mvura kakawanda panguva yekunyorova. Usashandise mvura yakanyikwa bhinzi pakuibika. Shandura mvura iri mupoto yebhinzi inovirima maminitsi mashanu mushure mekutanga kufashaira. Edza kushandisa bhinzi dzemumagaba - kuita kwegasi kunoderedza mamwe egasi anoburitsa shuga. Gadzirisa bhinzi pamoto muduku kusvika yanyatsoibva. Bhinzi dzakapfava dziri nyore kugaya. Wedzera zvinonhuhwirira zvinoderedza gasi zvakaita sedhiri nemhodzi yekumini paunenge uchibika bhinzi.
Sezvaunowedzera maruva matsva pakudya kwako, iva nechokwadi chekunwa mvura yakakwana uye kurovedza muviri nguva dzose kuti ubatsire hurongwa hwako hwekudya.