Xa usitya ukutya okutyiwa ngabantu abatya imifuno kuphela, izakha mzimba ezithile, ezifana ne calcium, vitamin B-12, iron, zinc ne protein, zisenokungabikho kwizidlo zakho. Ukubeka imidumba endaweni yokutya inyama inokunceda kakhulu . Iimbotyi ezivuthiweyo ziqulethe i-20% yeeproteni, kwaye ngokungafaniyo neprotein evela kwizilwanyana, iprotein efumaneka kwimidumba ayinayo i-cholesterol kwaye iphantsi kunamafutha. Xa kuthelekiswa neenkozo, iimbotyi ziqulethe iiprotheyini eziphindwe kabini, kwaye zingumthombo olungileyo we-iron, folate, potassium, magnesium kunye ne-B vitamin.
Iindidi zeembotyi
Imbotyi sisixhobo esihle nakuphi na ukutya kwemifuno. Ukusuka kwiipateni ezingenanyama ukuya kwiisuphu, iisaladi, iiodle kunye neetshipsi, unokuzibandakanya ngokulula iimbotyi kukutya kwakho ngeendlela ezimnandi nezimnandi. Inxalenye yesizathu sokuba iimbotyi zibhetyebhetye kukuba zivela kwiindidi ezininzi.
Amanqaku afanelekileyo- Iindidi ezi-6 zeembotyi zokufumana iiprotheyini kunye nefayibha
- Amaxabiso esondlo semifuno esi-7 ekufuneka uyidle kwisidlo sakho
- Iingcamango ezili-13 zokutya malunga nendlela yokulungiselela iTofu
Iimbotyi zeAsparagus
Iimbotyi ze-Asparagus zikhula kwibhola ende eluhlaza ekhanyayo, kodwa imbewu, okanye iimbotyi, ngaphakathi ngokwenene zimdaka ngombala. Ungayitya ipod yonke, kwaye abantu abaninzi bahlala be-steam okanye bayibilise kuqala. Ngenxa yokuba umdumba mde, dibanisa ndawonye imidumba okanye uzibophelele kumaqhina ngaphambi kokuba uzipheke.
Iimbotyi eziluhlaza
Ikwabizwa ngokuba yi-snap beans kunye neembotyi zomtya, imbotyi eluhlaza yeyona nto iphambili kwizitovu, casseroles kunye nezitya eziqhotsiweyo. Iimbotyi eziluhlaza ubude obuphakathi, imidumba eluhlaza enembewu eluhlaza. Ungayitya ipod yonke, kunye neembotyi. Cofa iziphelo ezinzima ngaphambi kokuba uzipheke, kwaye zinokufuthwa, zibiliswe okanye zifakwe kwioyile yomnquma.
Iimbotyi zezintso
Ebizwa ngombala wayo nokumila kwayo, imbotyi yezintso ikwabizwa ngokuba 'yimbotyi ebomvu yaseMexico.' Uhlala uyibona isetyenziswa kwiisaladi, iisuphu, isilili kunye neediphu. Ibhontshisi yezintso ihlala ityiwa ngaphandle kwepod yayo kwaye ithengiswa yomisiwe. Ukuthambisa iimbotyi zezintso, zifake emanzini ubusuku bonke ngaphambi kokupheka.
Iimbotyi zomkhosi wamanzi
Ekuqaleni yayivela e-Italiya, imbotyi ye-navy incinci, imhlophe kwaye ine-oval ngenkangeleko. Uyakuyibona isetyenziselwa iimbotyi ezibhakiweyo, iisuphu kunye neesityu. Ihlala ithengiswa yomisiwe kwaye kufuneka ifakwe emanzini ngaphambi kokupheka. Xa sele ithambile, inokongezwa ngokuthe ngqo embizeni yesuphu.
Iimbotyi zesoya
Umthombo obalulekileyo weoyile yemifuno kunye neeproteni, iimbotyi zesoya zisetyenziswe ngeendlela ezingenakubalwa, kwaye akukho luhlu lweembotyi oluya kugqitywa ngaphandle kwalo. Ngapha koko, kwiivenkile ezininzi zokutya, icandelo liphela sele linikezelwe kwimveliso esekwe kwisoya, ukusuka kwi-tofu ukuya kwi-smoothies ukusasazeka. Iimbotyi zesoya zingatyiwa kwi-pod yazo - eyaziwa ngokuba yi-edamame- okanye zinokususwa kwiipods zazo, zetyuwa, zithanjiswe ioyile kwaye zibhakwe kwinyoka emnandi.
Iimbotyi zePinto
Eyona bhontshisi ixhaphakileyo eUnited States, ibhontshisi yepinto ifumana igama layo kwimbonakalo yayo 'epeyintiweyo'. Esona sithako siphambili kwizitya zaseMexico, kunye nesilili, idiphu kunye neesuphu. Iimbotyi zePinto zithengiswa zomile, ngaphandle kwemidumba yazo. Zithambise emanzini ubusuku bonke ukuze zithambe. Ungazifaka kwi-dip okanye uzifake kwisuphu okanye isaladi.
zingaphi iiflegi ezikhoyo apho
Iimbotyi zeGarbanzo
Eyaziwa nangokuthi yi-chickpea, ibhontshisi ilula kwaye isikwere. Uhlala uyibona isetyenziswa kwisuphu kunye neesaladi kwaye sesona sithako siphambili sehummus kunye nefalafel. Iimbotyi zeGarbanzo zisenokomiswa zomile ukuze kwenziwe umgubo onokusetyenziselwa ukubhaka. Ngaphambi kokuba ubongeze kwisuphu okanye wenze i-hummus, zifake emanzini ubusuku bonke.
Iimbotyi zeAdzuki
Iimbotyi ze-Adzuki zincinci, zibomvu-emnyama ezibomvu ezisetyenziswa ekuphekeni kwaseAsia, njengakumgubo wembotyi. Iimbotyi kunye ne-paste zidla ngokutyiwa ziswiti, kwaye kuqhelekile ukufumana iimbotyi ze-adzuki ezenziwe ngee-dessert ezinjenge-ice cream.
Iimbotyi zeAnasazi
Umxube obomvu nomhlophe, imbotyi ye-anaszai ithandwa kwiiresiphi ezisemazantsi-ntshona. Iimbotyi zincinci kwaye zimile ngokwezintso, kodwa zinxulumene nembotyi ye-pinto kwaye zinencasa efanayo kunye nokuthungwa.
Iimbotyi zeWax
Iimbotyi ze-Wax zihambelana neembotyi eziluhlaza. Ziyi-pod ubude obuphakathi ngombala otyheli ngombala, kunye nembewu etyheli. Ungayitya ipod kunye nembewu xa iziphelo ezinzima zicinyiwe. Iimbotyi zewax zinokulungiswa zityiwe ngokufanayo neembotyi eziluhlaza.
Iimbotyi kuphela
Incinci, iluhlaza kwaye irhangqile, imbotyi ye-mung yeyona nto ixhaphakileyo. Unokwenza ukuba ibe zii noodles, kunye needyuli. Iimbotyi zeMung zibonwa ekuphekeni kwaseTshayina naseIndiya; Zihlala zityiwa ziphelele, kodwa zinokucolwa ukuze zenziwe unobumba.
Iifama ezincinci
Iifama ezincinci zaziwa ngokuba zii-ertyisi ze-Bush. Endaweni yokukhula kumdiliya omde, zikhula kwihlahla elinemithi elisondele emhlabeni. Iipods zihlala zingwevu ngombala, kodwa incasa imnandi kwaye iyafana nee-ertyisi zekhephu okanye ii-ertys peas peas. Yitya iphelele kwaye iluhlaza kwiisaladi, okanye uyongeze kwifry.
Iiperesi zasemazantsi
I-ertyisi zamazantsi zikwabizwa ngokuba zii-ertyisi zeenkomo kunye nee-erty black peas. Incinci kwaye imhlophe, inesiphelo esimnyama, ezi peas zichazwa yindawo yazo emnyama kwaye zihlala zityiwa nerayisi okanye njengesitya esecaleni. Ziyathengiswa zomile, ngoko ke zifake ubusuku bonke ngaphambi kokutya okanye ukupheka.
Iipeyisi zesiNgesi
Uhlala ubona ii-ertyisi zesiNgesi, okanye ii-ertyisi zegadi, kwifriji yakho yokutya okanye kwiitoti. Zikhula kwimidiliya kodwa zinomngqusho onzima, ongadliyo. Iipeyisi ngaphakathi zingqukuva, ziluhlaza kwaye zimnandi. Ungazibilisa, uzifuthise okanye uzitye ziluhlaza. Yongeza kwiisaladi, iisobho, kunye ne-stews okanye uziqhube njengesitya esecaleni.
ungayifaka njani into eluphahleni
Iipeyisi zekhephu
Iipeyisi zekhephu ziintlobo ngeentlobo zepea eluhlaza etyiwa isekhona kwipod yayo. Iipeyisi zekhephu zikhula zide, ziipods eziluhlaza, nganye nganye iqulethe ii-ertyisi eziluhlaza, okanye imbewu. Iipeyisi zekhephu zidla ngokutyiwa ziluhlaza, kodwa ungazikhathaza ngefry okanye uzisonge.
Iipayi zeeShukela
I-peas Snap peas yipea ertyisi enokutyiwa efana ne-ertyisi yee-ertyisi. Ngelixa ikhephu leepea lekhephu lithe tyaba, nangona kunjalo, ipoda yepea yeswekile eyiShukela Snap ijikelezwe. I-ertyisi i-peas idla ngokutyiwa ikrwada kwiisaladi okanye ngeediphu, kodwa zinokuhanjiswa okanye zongezwe kwifry.
Alfalfa
IAlfalfa sisityalo esidubula iintyatyambo esaziwa ngokuba yimidumba 'yefula'. Amafama ahlala ehlwayela emasimini apho imfuyo izakukutya xa ikhula. Isityalo se-alfalfa sivelisa iintyatyambo ezimfusa ezifana neentyatyambo ezikwi-clover. Inokuhluma kwaye ityiwe iluhlaza ngeesaladi.
inqabile kangakanani i-2 yeedola
IClover
I-Clover sesinye isityalo esidubula iintyatyambo. Ikwahlwayelwa emasimini ukuba ityiwe yimfuyo kodwa ikwafumaneka nakwiiyadi ezininzi apho ibhalansi ye-nitrogen yengca ayichanekanga. I-Clover inokuntyatyambo ineentyatyambo ezipinki nezimhlophe.
I-Lespedeza
I-Lespedeza yaziwa njenge 'bush clover'. Sisityalo esidubula iintyatyambo esikhula njengesihlahla esikhulu okanye ityholo. Banemidiliya elandelwayo, kwaye bakhula ngokuphakathi ukuya kufudumele.
Iilentile
Ifunyenwe kwimibala eyahlukeneyo kunye nobukhulu, iilentile zincinci, zithe tyaba kwaye zimile njengelensi. Ziye zisetyenziselwe ukwenza iisobho ezinentliziyo kunye neepaties ezingenanyama. Iilentile zihlala zithengiswa zomile; zifake ubusuku bonke ngaphambi kokutya.
Licorice
I-Licorice yingcambu yesityalo semidumba esisetyenziselwa ukunambitha okanye ukuhambisa iimveliso ezinje ngeelekese, iziselo kunye namayeza. Isityalo ngokwaso sivelisa zombini iintyatyambo kunye nomdumba oqulethe imbewu engadliyo. Isityalo sikhuliswa kakhulu kwaye sivunelwa iingcambu zaso ezimnandi, ezinokusetyenziselwa ukunambitha izitya ezininzi.
Amandongomane
Amandongomane kukutya okusoloko kuthathelwa ingqalelo njenge 'nut,' kodwa ke yimidumba. Nangona i-casing yayo ingabalulekanga, ubume bayo be-pod pod kunye nembewu ifana kakhulu naleyo ye- Leguminosae usapho. Igama lalo lodwa (ipea-nut) libonisa ukudideka okuvelayo xa uzama ukuluhlula, kodwa ekugqibeleni, isityalo sentyatyambo siyaphumelela. Njenge IZiko lePeanut icacisa ithi: 'Ngelixa ukwakheka komzimba kunye nezibonelelo zesondlo kufana ncam nezinye zezimbotyi, ukusetyenziswa kwazo kwizidlo nakwindawo zokutya kufana ncam naleyo yamandongomane.'
Yongeza ezinye iindidi ekudleni kwakho
Ngeentlobo ngeentlobo zemidumba ekhoyo, kufuneka ungabinangxaki yokongeza le mifuno imnandi kwaye isempilweni kwizidlo zakho rhoqo. Yazi imidumba eyahlukeneyo kwaye uqalise ukongeza iproteni kunye nentsimbi kukutya kwakho.
