Hutano chikafu mafambiro - bhinzi uye bhinzi

Nyemba dzakakura, dzine nyama, dzine mavara mbeu mbeu. Bhinzi, pizi, uye nyemba marudzi ese etsvina. Muriwo wakadai bhinzi nedzimwe nyemba inzira yakakosha yeprotein. Icho chikafu chakakosha muzvikafu zvine hutano uye zvine mabhenefiti mazhinji.

Bhinzi, nyemba, uye pizi zvinouya nenzira dzakawanda, zvinoda mari shoma, uye zviri nyore kuwana. Yakapfava uye ine ivhu-yakavhenekerwa, nyemba dzinogona kudyiwa munzira dzakawanda.

Mhando dzeLegumes

Bhinzi:

• Adzuki
• Nyemba nhema
• Nyemba dzemaziso matema (chaicho bhinzi)
• Cannellini
• Cranberry
• Garbanzo (chick peas)
• Great Northern
• Itsvo
• Lima
• Mung
• Navy
• Pinto

Dzimwe nyemba:

• Idare
• Peas
• Soy bhinzi (edamame)

Bhinzi uye nyemba zvakapfuma mumapuroteni emiti, fiber, B-mavitamini, iron, folate, calcium, potasium, phosphorus, uye zinc. Bhinzi zhinji zvakare dzakaderera mumafuta.

Nyemba dzakafanana nenyama mune zvinovaka muviri, asi nematanho epasi esimbi uye pasina mafuta akazara. Iwo mapuroteni akakwirira mumaruva anoita kuti dzive sarudzo huru panzvimbo yenyama uye zvigadzirwa zvemukaka. Vezvirimwa kazhinji vanotsiva nyama yetsanga.

Mbeu nyemba ndidzo sosi huru yefibre uye dzinogona kukubatsira kugara uchiita ura. Ingori 1 kapu (240 mL) yebhinzi nhema yakabikwa inokupa magiramu gumi nemashanu (g) ​​efaibha, inova inenge hafu yemutengo wezuva nezuva wevakuru.

Mbesa dzakazara nezvinovaka muviri. Iwo akadzika macalorie, asi anoita kuti unzwe uzere. Muviri unoshandisa makabhohaidhiretsi ari mumutanga zvishoma nezvishoma, nekufamba kwenguva, zvichipa simba rakatsiga kumuviri, huropi, uye nehurongwa hwekutyaira Kudya mamwe mabhuremu sechikamu chekudya kunovaka muviri kunogona kubatsira kudzikisa shuga yeropa, kuwedzerwa kweropa, kurova kwemoyo, uye zvimwe hosha yemwoyo uye njodzi yeshuga.

Bhinzi uye nyemba zvine antioxidants iyo inobatsira kudzivirira masero kukuvara uye kurwisa chirwere nekukwegura. Iyo faibha nezvimwe zvinovaka muviri zvinobatsira mudumbu, uye zvinogona kutobatsira kudzivirira kanzuru dzekugaya.

MAGadzirirwo AVAKAITWA

Mbesa dzinogona kuwedzerwa pane chero kudya, kwekudya kwekuseni, masikati, kana kudya kwemanheru. Kana dzangobikwa, dzinogona kudyiwa dzichidziya kana kutonhora.

Mazhinji bhinzi yakaoma (kunze kwepizi uye nyemba) inoda kugezwa, kunyoroveswa uye kubikwa.

• Shenesa bhinzi mumvura inotonhorera uye sarudza chero hurungudo kana madzinde.
• Vharai bhinzi nekatatu huwandu hwadzo mumvura.
• Soak kwemaawa matanhatu.

Iwe unogona zvakare kuunza nyemba dzakaomeswa kumota, tora pani kubva pane chinopisa, uye rega zvinyorove kwemaawa maviri. Kunyorovesa husiku kana mushure mekubika kunoita kuti vasaite mukana wekukupa gasi.

Kubika bhinzi dzako:

• Dhonza uye wedzera mvura nyowani.
• Bika bhinzi maererano nemiraidzo iri pasuru yako.

Kuwedzera bhinzi dzakabikwa kana dzemakiniki kuchikafu chako:

• Vawedzere kune salsas, masobho, saladi, tacos, burritos, chili, kana pasita ndiro.
• Sanganisira ivo sechidimbu cheparutivi pakudya kwekuseni, masikati, kana kudya kwemanheru.
• Mash iwo iwo ekunyudza uye anopararira.
• Shandisa hupfu hwebhinzi kuti ubike.

Kuderedza gasi rinokonzerwa nekudya bhinzi:

• Gara uchinyorova bhinzi dzakaomeswa.
• Shandisa bhinzi yakakanyiwa. Dhonza uye sukurudza usati wadya.
• Kana iwe ukasadya yakawanda bhinzi, zvishoma nezvishoma wedzera iwo kuchikafu chako. Izvi zvinobatsira muviri wako kujairira iyo yekuwedzera fiber.
• Zvitsvage zvakanaka.

KO KUTI UCHIWANA ZVIITI

Mbesa dzinogona kutengwa pane chero chitoro kana online. Ivo havadhure mari yakawanda uye vanogona kuchengetwa kwenguva refu kwazvo. Vanouya mumabhegi (bhinzi dzakaomeswa), magaba (akatobikwa kare), kana zvirongo.

BUDZA

Kune akawanda maresipi anonaka achishandisa bhinzi. Heino imwe yaunogona kuedza.

Zvinoshandiswa

• Makani maviri akadzika-sodium nyemba nhema (15 oz.), Kana 425 g
• Hafu yepakati anyanisi
• Mavhiri maviri egariki
• Mahwendefa maviri (30 mL) mafuta emiriwo
• Hafu yetea (2.5 mL) kumini (pasi)
• Hafu yetea (2.5 mL) munyu
• Chikamu chechina chepasipuni (1.2 mL) oregano (nyowani kana yakaomeswa)

Mirayiridzo

1. Ngwarira kudurura muto kubva pa1 gaba renabhinzi nhema. Dururira bhinzi nhema dzakadururwa mundiro. Shandisa masher ye mbatatisi kumenya bhinzi kusvikira dzisisina kukwana. Gadza bhinzi yakacheneswa padivi.
2. Chekera hanyanisi muzvikamu zvina zvemakiromita. Isai anyanisi parutivi.
3. Peel the garlic clove uye mucheke zvakanaka. Isa gariki parutivi.
4. Mukapu yepakati sosi, pisa mafuta ekubikisa pamusoro wepakati wakanyanya kupisa. Wedzerai anyanisi uye songa kwemaminetsi 1 kusvika ku2.
5. Shingairira gariki nekumini uye gadzirai kwemasekondi makumi matatu.
6. Shingairira mumabhinzi matema akasvinwa uye chechipiri chigaba chebhinzi nhema, kusanganisira muto.
7. Kana bhinzi dzotanga kufashaira, dzikisa moto kudzikira, fambisa munyu uye oregano uye simmer kwemaminitsi gumi, isina kufukurwa.

Kunobva: United States Dhipatimendi Rezvekurima

Hutano hwechikafu maitiro - kupomba; Kudya zvine hutano - bhinzi uye mhodzi; Kurema uremu - bhinzi uye nyemba; Kudya zvine hutano - bhinzi uye nyemba; Wellness - bhinzi uye bhinzi

Fechner A, Fenske K, Jahreis G. Mhedzisiro yemaguru kernel fibers uye machungwa fiber pane putative njodzi dzinokonzera colorectal cancer: yakasarudzika, mbiri-bofu, crossover yekupindira kwevanhu kutongwa. Nutri J. 2013; 12: 101. PMID: 24060277 pubmed.ncbi.nlm.nih.gov/24060277/.

Jenkins DJA, Kendall CWC, Augustin LSA, et al. Mhedzisiro yemarume sechikamu cheakaderera glycemic index kudya pane glycemic control uye zvemwoyo njodzi njodzi mune mhando 2 chirwere cheshuga mellitus: muyedzo unodzorwa kutongwa. Arch Mukati Med. 2012; 172 (21): 1653-1660. PMID: 23089999 pubmed.ncbi.nlm.nih.gov/23089999/.

Micha R, Shulkin ML, Peñalvo JL, uye al. Etiologic mhedzisiro uye zvakakwana kudya kwekudya uye zvinovaka muviri kune njodzi yezvirwere zvemoyo uye chirwere cheshuga: Ongororo dzakarongeka uye meta-ongororo kubva kuNutrition uye Chronic Diseases Expert Boka (NutriCoDE). PLoS Imwe. 2017; 12 (4): e0175149. PMID: 28448503 pubmed.ncbi.nlm.nih.gov/28448503/.

United States Dhipatimendi Rezvekurima: Sarudza My Plate.gov webhusaiti. Bhinzi nenyemba zvakasiyana chikafu. www.neworleansdesign.gov/eathealthy/vegetables/vegetables-beans-and-peas. Yakasvika muna Chikunguru 1, 2020.

Dhipatimendi reUnited States rezvekurima uye Dhipatimendi reU.S. rehutano neVashandi. Dhijitari Mirayiridzo yevaAmerica, 2020-2025. 9th ed. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. Yakagadziridzwa Zvita 2020. Yakasvika muna Ndira 25, 2021.

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