Nutritionists vanogara vachitaura pamusoro pezvakanaka zvema legumes mukudya kwedu. Peas, nyemba, uye dzimwe bhinzi dzine huwandu hwakawanda hwefiber uye chikafu; vanobatsira kuderedza cholesterol, triglycerides, uye kumanikidzwa uye kuderedza ngozi yehosha yemwoyo, chirwere cheshuga, uye osteoporosis. MaLegumes anogutsa zvikuru asi asingaise mamwe mapaundi pachiuno chako. Ndeapi marudzi ebhinzi anoonekwa seanonyanya kukosha kumuviri wemunhu?
Peas
Peas - tsime revhitamini A, B1, B6, C. Pea dzakasvibirira dzinosimudzira kugwamba kweropa, inosimbisa mabhonzo, uye haina cholesterol. Mumapizi, panenge pasina mafuta, asi iyo fiber yezvinhu iri mushe mushe. Iyi protein protein yemuriwo inogona kutsiva nyama; iri nani kugaya uye kunyura pasina kukonzera huremu mudumbu.
Peas zvakare ine akawanda antioxidants, zvinoreva kuti ganda rako nebvudzi zvichapenya nehutano, kunatsiridza kugaya uye ura kushanda. Kugara uchinwa chickpeas kunoderedza njodzi yekubatwa negomarara.
Usati wabika, pizi dzese dzinoda kunyudza mumvura kwemaawa mashoma. Usati wabika, dhonza mvura uye udururire nyowani. Bika kwe1-1. Maawa mashanu. Kupatsanura pizi dzinogona kubikwa zvakananga kubva pamaminitsi makumi mashanu kusvika paawa imwe.
Nyemba
Bhinzi - sosi yekudya fiber, iyo inoderedza cholesterol neshuga yeropa, inogona kushandiswa kune vanhu vane chirwere cheshuga. Bhinzi inopa muviri mafuta ane mapuroteni mashoma, emhando yepamusoro ayo anogaya nyore.
Mumabhinzi, pane akawanda ekutsvagisa zvinhu, akanyungudika uye asina insoluble tambo. Insoluble fiber inodzivirira kusagadzikana kwekugaya uye chirwere chemuviri, kuderedza njodzi yekurwadziwa kwemoyo.
Bean is folic acid source, manganese, dietary fiber, protein, phosphorus, mhangura, magnesium, iron, uye vhitamini B1. Kudya bhinzi kunokupa kuputika kwesimba, kudzikamisa shuga yeropa, kunopa muviri ma antioxidants, uye kunobatsira kuvandudza ndangariro.
Usati wabika, bhinzi dzakanyoroveswa nemvura inotonhorera kwemaawa matanhatu kusvika matanhatu. Wobva wadira mvura wozobika mumvura yakachena kweawa imwe chete.
Taa
Mutungamiriri weLentils pakati pemarudzi ose etsvina mumidziyo yesimbi. Iyo zvakare yakapfuma muvhitamini B1 uye yakakosha amino acids. Mune ino tsika, yakawanda magnesium chinhu chakakosha chemidziyo uye nehurongwa hwetsinga. Magnesium inovandudza kuyerera kweropa, oxygen, uye zvinovaka muviri mumuviri wese.
Lentili dzakanaka kugaya, zvinotungamira kune akajairwa mashuga eropa.
Lentili yakanyikwa mumvura inodzika uye yakabikwa kubva pamaminitsi gumi kusvika pamakumi mana zvichienderana nemhando dzakasiyana.
Chickpeas
Chickpea yakakosha sosi yelecithin, Riboflavin (vitamini B2), thiamin (vitamini B1), nicotinic uye Pantothenic acids, choline, mapuroteni, uye makabhohaidhiretsi, ayo akanyatsobatanidzwa. Yakanyanya kugutsikana mu chickpea potassium uye magnesium. Chickpeas inogona kuderedza huwandu hwecholesterol mumuviri wemunhu uye kusimbisa mapfupa emapfupa nekuda kwecalcium uye phosphorus.
Chickpeas ine manganese yakawanda, iyo inopa muviri simba. Iyo yakaderera mumakoriori uye yakanaka kushandiswa mukudya.
Usati wabika, nhokwe dzakanyoroveswa kwemaawa mana uye dzobva dzabikwa kwemaawa maviri.
Mash
Mash - madiki peas egirinhi ane yakakosha fiber, mavhitaminzi, zvicherwa, potasium, calcium, sodium, magnesium, iron, phosphorus. Mash inochenesa ropa, inobatsira kune yemoyo system, inoshingaira kubvisa chepfu uye tsvina.
Mash inosimudzira kuita kwehuropi, inobatsira kurapa zvirwere zvakaita seasthma, allergies, uye arthritis, inobatsira kugadzirisa kugaya nekuda kwekuwanda kwefiber uye fiber. B mavhitaminzi anojairisa sisitimu yetsinga, inoderedza tsandanyama toni, uye inopa kuchinjika kumajoini.
Dururira iyo mash nemvura inovira muchiyero che1 Mukombe weMasha 2.5 makapu emvura uye simmer kwemaminitsi makumi matatu pakudziya kwakaderera.
Pakutanga, isu takakuudza kuti kurasikirwa nevanhu vasina kudya zviyo uye takakurudzira maitiro ekugadzira mabhatani zvakanaka.