Iimbotyi ezibanzi ezinkonkxiweyo, ezaziwa ngokuba ziimbotyi zefava, ziyinto eguquguqukayo kwaye inezondlo kuyo nayiphi na i-pantry. Njengoko abantu abaninzi besazi ngezibonelelo zokongeza i-pulses ekutyeni kwabo, iimbotyi ezibanzi ezinkonkxiweyo ziye zanda ngokuthandwa. Kodwa yintoni eyenza ezi mbotyi zibe nomtsalane? Kweli nqaku, siza kuphonononga incasa kunye noncedo lweembotyi ezibanzi ezinkonkxiweyo, kwaye kutheni kufuneka ucinge ngokuzongeza kuluhlu lwakho lokuthenga.
Incasa yeembotyi ezibanzi ezinkonkxiweyo
Enye yezinto ezikhangayo malunga neembotyi ze-fava ezinkonkxiweyo yincasa yazo ekhethekileyo. Zinencasa etyebileyo, enomhlaba enokuphakamisa iintlobo ngeentlobo zokutya. Ngokungafaniyo nezinye iimbotyi ezingcakacileyo, iimbotyi ze-fava zinencasa encinci ye-nutty kunye nebhotolo, nto leyo ezenza zibe mnandi kwisaladi, isuphu, isityu, kunye nezitya zepasta.
Vula itoti yeembotyi ezibanzi kwaye uya kufumanisa ukuba sele ziphekiwe kwaye zilungele ukutya, oku kuthetha ukuba unokuyonwabela incasa yazo ngaphandle kwexesha elide lokulungiselela elihambelana neembotyi ezomisiweyo. Ubukhrimu babo bubavumela ukuba badibanise ngokungenamthungo kwiiresiphi, banike umlomo owanelisayo onokuphakamisa nasiphi na isidlo. Nokuba wenza idiphu yeembotyi ezithandekayo, isaladi ehlaziyayo okanye i-casserole epholileyo, iimbotyi ezibanzi ezinkonkxiweyo zingongeza ubunzulu kunye nencasa.
Uncedo lwezondlo
Iimbotyi ze-fava ezinkonkxiweyo azinandi nje kuphela, ziphinde zipakishwe ngezondlo. Zingumthombo ogqwesileyo weprotheyini esekwe kwizityalo, ezenza zibe lukhetho olukhulu kubantu abatya imifuno kunye nezilwanyana. Ukutya okunye kweembotyi zefava ezinkonkxiweyo kunokubonelela ngenxalenye enkulu yeemfuno zakho zeprotheyini yemihla ngemihla, kukunceda uhlale ugcwele kwaye wanelisekile.
Ukongeza kwiprotheni, iimbotyi zefava zizityebi kwifiber yokutya, eyimfuneko kwimpilo yokugaya. I-Fiber inceda ukulawula ukuhamba kwamathumbu, amanqanaba aphantsi e-cholesterol, kwaye inokunceda ekulawuleni ubunzima ngokukhuthaza iimvakalelo zokuzala. Kubandakanya ukutya okutyebileyo kwefiber, okufana neembotyi zefava ezinkonkxiweyo, ekutyeni kwakho kunokukhuthaza impilo yonke kunye nokuphila kakuhle.
Iimbotyi ezinkonkxiweyo zikwangumthombo olungileyo weevithamini kunye neeminerali eziyimfuneko. Ziqulethe ixabiso eliphezulu le-folate, eliyimfuneko kulwahlulo lweeseli kunye nokuveliswa kwe-DNA. Oku kubenza babe luncedo ngakumbi kubasetyhini abakhulelweyo, njengoko i-folate ibalulekile kuphuhliso lomntwana. Ukongezelela, iimbotyi zizityebi kwi-iron, i-magnesium kunye ne-potassium, zonke ezidlala indima ebalulekileyo ekugcineni amanqanaba amandla, ukusebenza kwemisipha kunye nempilo yonke.
Ukulungeleka kunye noKuguquguquka
Esinye sezizathu ezinyanzelisayo zokuthenga iimbotyi ezinkonkxiweyo kukulungeleka. Iimbotyi ezinkonkxiweyo ziphekwe kwangaphambili kwaye zilungele ukusetyenziswa, ukonga ixesha lokulungiselela ukutya. Uvele uwakhuphe kwaye uwahlambe kwaye wongeze kwiiresiphi zakho ozithandayo. Oku kwenza ukuba iimbotyi ezinkonkxiweyo zibe lukhetho olukhulu kubantu abaxakekileyo okanye iintsapho ezijonge ukulungisa ngokukhawuleza ukutya okunesondlo.
Ngaphezu koko, iimbotyi ezinkonkxiweyo ziguquguquka kakhulu. Zingasetyenziswa kwiindidi ezahlukeneyo zokutya, ukusuka kwiMeditera ukuya kuMbindi Mpuma. Unokuzigalela kwi-sauce ekhrimu, uzixhokonxe kwi-stir-fry, okanye uzidibanise kwi-smoothie ukuze unyuse iprotein. Amathuba angenasiphelo, okwenza iimbotyi ezinkonkxiweyo zibe sisithako esisisiseko esinokuqhelana nobuchule bakho bokupheka.
ukuququmbela
Lilonke, iimbotyi ezinkonkxiweyo zilukhetho olumnandi nolunesondlo olungafanelanga luhoywe. Incasa yabo eyahlukileyo, idityaniswe neenzuzo zabo ezininzi zempilo, zibenza babe lukhetho olufanelekileyo kuye nabani na ojonge ukuphucula indlela abatya ngayo. Elula kwaye eguquguqukayo, iimbotyi ezinkonkxiweyo zinokudityaniswa ngokulula kwizidlo ezahlukeneyo, zizenze zibe lulongezelelo oluxabisekileyo kwi-pantry yakho. Ngoko kwixesha elizayo xa ukwivenkile yokutya, cinga ngokuchola itoti (okanye ezimbini) zeembotyi kwaye ufumane incasa yazo eyonwabisayo kunye neenzuzo!
Ixesha lokuposa: Mar-07-2025