Mapulogalamu a Nthenda ndi Zaumoyo Zopindulitsa
Nyerere zimatulutsa zokoma, zokoma komanso zimakhala zokongola kuwonjezera pa saladi, mbale zotsalira, ndi chakudya chamakono. Iwo ali ochepa mu chakudya ndipo amapereka kuchuluka kwa fiber pa nthawi yotumikira.
Mitundu yambiri ya nandolo ndi munda wamtchire (nandolo) ndi French petit pois. Iwo sayenera kusokonezeka ndi nandolo za chipale chofewa kapena nandolo zowonjezera shuga, zomwe zimadya nyemba zowonjezera zomwe zimakhala zosalala ndipo ziri ndi nandolo yaying'ono yobiriwira mkati.
Nkhumba zatsopano zowonongeka zimapezeka mosavuta zonse zamzitini ndi chisanu chifukwa amatha kuyamwa mofulumira atatha kukolola.
Nyengo yachidule ndi April ndi May, koma nandolo ndi zamchere zimapezeka chaka chonse.
| Zoona Zosamalidwa Nandolo | |
|---|---|
| Kutumikira Kukula 1/2 chikho chachisanu, kuphika popanda kuwonjezera mchere (80 g) | |
| Kutumikira | % Tsiku Lililonse * |
| Zamakono 42 | |
| Ma calories ochokera ku Fat 3 | |
| Total Mafuta 0.3g | 0% |
| Mafuta okhuta 0g | 0% |
| Mafuta a Polyunsaturated 0.1g | |
| Mafuta a Monounsaturated 0g | |
| Cholesterol 0mg | 0% |
| Sodium 4mg | 0% |
| Potaziyamu 88mg | 3% |
| Zakudya 7.22g | 3% |
| Matenda a Zakudya 2.5g | 10% |
| Sugars 3.7g | |
| Mapuloteni 2.8g | |
| Vitamini A 34% · Vitamini C 29% | |
| Calcium 5% · Iron 11% | |
* Malingana ndi zakudya zokhudzana ndi kalori 2,000 | |
Nkhumba zili ndi phindu lochepa ndipo zimakhala ndi timadzi timene timapanga timadzi timene timapanga timadzi timene timapanga timadzi timene timapanga timadzi timene timapanga timadzi timene timakhala ndi zipatso zochepa. zosowa.
Ubwino wathanzi wa nandolo
Nandolo ndizochokera ku vitamini C , vitamini K, manganese, ndi mavitamini ambiri a B, makamaka a thiamin (B1).
Thiamin ndi ofunika powathandiza kutulutsa mphamvu kuchokera ku chakudya ndi mapuloteni.
Nandolo imathandizanso kwambiri mavitamini A, omwe ali ndi 34 peresenti ya zosowa zanu za tsiku ndi tsiku, komanso lutein mu chikho chimodzi. Vitamini A ndi lutein ndizofunikira kwambiri m'thupi la maso. Komanso, nandolo ndi gwero la magnesium, phosphorous, iron, zinc, ndi mkuwa.
Amakhalanso ndi tizilombo tina, kuphatikizapo polyphenol yotchedwa coumestrol, yomwe ingakhale ndi katundu wapadera wotsutsana ndi khansa, ndi saponins, yomwe ingagwiritsidwe ntchito ndi mbewu zina zobiriwira kuti zitha kukaniza insulini. Zonsezi zimakhala ndi antioxidant ndi anti-inflammatory properties.
Potsirizira pake, nandolo imakhala ndi micyutrient molybdenum, yomwe imathandiza kuti maselo, mapiritsi, DNA, ndi poizoni azikhala ndi thupi.
Mafunso Okhudza Peas
Ndi zotsala zingati zomwe msuzi wa pea uli nazo?
Zakudya zopatsa msuzi zimakhala zosiyana malinga ndi ngati zakonzedwa ndi nyama, monga ham kapena nyama yankhumba. Kawirikawiri, chikho chimodzi cha msuzi chimakhala ndi makilogalamu 185, ma gramu anayi, ma gramu makumi asanu ndi awiri, magalamu 4, majekita 11, ndi 965 mg sodium. Samalirani pamene mukugula msuzi zam'chitini, monga sodium zokhutira zingakhale zazikulu kwambiri. Ngati n'kotheka, yesetsani kugula msuzi wotsika sodium kapena kulingalira kupanga nokha.
Kodi zakudya zoterezi zimakhala zotani?
Malingana ndi wopanga, nyemba za wasabi zili pafupi ndi 100-130 makilogalamu mu imodzi imodzi yotumikira. Mafuta imodzi kapena magalamu makumi atatu amamasulira pafupifupi kotala (1/4) chikho.
Kodi kusiyana kotani pakati pa nandolo ndi mapeyala ogawikana?
Kugawaniza nandolo akhoza kukhala wobiriwira kapena wachikasu. Nkhumba zowonongeka ndi zobiriwira zomwe zasinthidwa.
Kuti apange peyala yogawanika, pea yobiriwira imagawanika ndi zouma. Mitundu ya nandolo yobiriwira imakula makamaka kuti yamwetsedwe. Kugawanika nandolo kumakhala ngati mtundu wa legume ndi nthawi yophika kudya ndipo simukusowa kuthira.
Kusaka ndi Kusunga Nandolo
Pafupifupi 95 peresenti ya nandolo zobiriwira zomwe zimadya ku United States zili ndi mazira kapena zamzitini. Izi ndi chifukwa amayamba kutaya kukoma pambuyo pokolola. Ngati mupeza nandolo zatsopano zogula, zowonjezerani.
Sankhani mapeyala ang'onoang'ono, atsopano omwe ali obiriwira. Ayenera kukhala otsika komanso ouma komanso osawoneka achikasu.
Kuphika ndi kuwatumikira mwamsanga momwe mungathere-ndiwowonjezereka, ndibwino kuti adye.
Ngati simungathe kuzigwiritsa ntchito nthawi yomweyo, sungani mu mafiriji awo mufiriji. Yembekezani kuti muwaphimbe iwo mpaka mutaphika.
Nkhuta zosungunuka ndi zamzitini zidzakhala zatsopano kufikira nthawi yabwino. Ngati mukugwiritsa ntchito nandolo yam'chitini, onetsetsani kuti muwachasule musanagwiritse ntchito kuti muchotse ena mwa sodium. Ngati n'kotheka, yanizani nandolo yosungunuka pamwamba pa zamzitini chifukwa sangakhale ndi sodium.
Njira Zabwino Zokonzekera Nandolo
Nyerere zimapangidwa ndi kuyendetsa mpaka kuyatsa, koma osati zofewa, zophika. Nandolo ikhoza kukhala yodetsedwa kuti ikhale yosakaniza kapena yogwiritsidwa ntchito mu supu ndi mphodza. Zimakhalanso zowonjezera kwambiri ku mbale zonse za tirigu, kupereka chakudya chochuluka muzing'ono.
Maphikidwe Ndi Nandolo
Nandolo yowonjezera kukoma, kapangidwe ka mtundu, mtundu, ndi phukusi pa chakudya chachikulu. Pezani malingaliro anu ndi nandolo yanu ndikuyeretseni pamwamba pa tchire lanu, kapena muwaponyeni pamapeto kuti mupereke chakudya chanu.
- Kokonati Rice Zakudya Zakudya ndi Nkhanu
- Sweet Pea Crostini
- Nyama Yam'mimba Yophika
> Zotsatira:
> Labensky, SR, Hause, AM. Kuphika: Buku la zokolola zofunikira. 3rd ed. Mtsinje wa Upper Sadle, NJ: Prentice Hall, 2003: 633.
> Linus Pauling Institute. Micronutrients for Health. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf