5 lợi ích của đậu Hà Lan, lưu ý khi ăn và các món ăn từ đậu Hà Lan | Muasalebang

Ẩm Thực 0 lượt xem

1. Umsuka nezici zikaphizi

Umsuka, ukusatshalaliswa

Ama-peas avela isikhathi eside, kodwa abantu namanje abazi ukuthi imvelaphi yangempela yalo bhontshisi iyini. Kodwa-ke, ososayensi abaningi ngokusekelwe ekusabalaliseni kwabo izakhi zofuzo bafika esiphethweni sokuthi: ama-peas adabuka ezindaweni zaseMpumalanga Eseduze naseMedithera.

E-Egypt, kutholwe uphizi okungenzeka ukuthi wangonyaka wama-4800 – 4400 BC eNayile Delta naphakathi kuka-3800 no-3600 BC e-Upper Egypt.

Ngaphezu kwalokho, leli pea liphinde lavela eGeorgia ngenkulungwane yesi-5 BC, e-Afghanistan ngo-2000 BC, ngesikhathi sempucuko yaseHarappan (ezungeze iPakistan yanamuhla) naseNtshonalanga, isifunda saseNyakatho ye-India eminyakeni engu-2250 – 1750 BC. .

Umsuka nokusabalalisa uphizi

Engxenyeni yesibili yenkulungwane yesibili BC, uphizi wavela endaweni yaseGanges naseningizimu yeNdiya.

Namuhla, izitshalo zikaphizi zingatshalwa ezingxenyeni eziningi zomhlaba kodwa zilethe isivuno esikhulu kanye nezinga lokukhula okuhle kuphela endaweni enomswakama, amazinga okushisa aphakathi kuka-18 – 20 degrees Celsius.Lapho izinga lokushisa lingaphezu kuka-25 degrees Celsius futhi lingaphansi kuka-12 degrees Celsius, izitshalo zikabhontshisi zizokhula kancane, zize zife ngokushesha ku-35 degrees Celsius.

Umsuka kaphizi

Izici ze-peas

Uphizi wuhlobo lwembewu kodwa lwaziwa ngokuthi yimifino eluhlaza futhi kwesinye isikhathi ephuzi kuye ngezinhlobonhlobo, uphizi unegama lesayensi elithi Pisum sativum.

Ama-peas ayizitshalo ze-herbaceous, aphila unyaka owodwa futhi azithuthele impova. Amaqabunga amise okwezimpaphe, phezulu kwesiqu kukhona imivini ukuze isiqu sigoqwe nezinye izitshalo ukuze sikhuphuke futhi sikhule. Imbewu yephizi iqukethe amaprotheni amaningi.

Ama-peas akhula futhi afinyelele izinga elihle lapho etshalwe ezindaweni ezinomswakama ophakathi kuka-18 – 20 degrees Celsius.

Izici ze-Peas

Ungathola izinhlobo ezi-3 zamaphizi anezici ezithile ezinjengalezi:

I-Species Garden peas: isilinganiso sobude obungaba ngu-1m, amaqoqo amaningi amatende okukhuphuka futhi abe nesikhathi sokuthuthukiswa esihlukile, njenge-Alaska (izinsuku ezingu-55), i-Saber (izinsuku ezingu-65), i-Wando (izinsuku ezingu-68), Umcibisholo Ohlaza (izinsuku ezingu-70), … .

Xem Thêm  Cách làm thịt lợn hầm thuốc bắc thơm ngon đơn giản tại nhà | Muasalebang

Uphizi wasengadini

Izinhlobo zikaphizi kashukela: itshalwa ngokusekelwe ezinhlobonhlobo zikabhontshisi onegama lesayensi elithi Pisum sativum var. I-macrocarpum Ser, ihlukaniswe yaba izinhlobo ezi-2. Ngokuqondile, uhlobo lwamaphizi lunendawo eyisicaba kancane enodonga oluncane lwegobolondo, imbewu ngaphakathi incane kakhulu futhi kokubili ama-pods nembewu ingadliwa. Ngakolunye uhlangothi, uphizi unendawo elukhuni enezindonga zamagobolondo.

Uphizi kashukela

Uphizi wasensimini: ubhontshisi onsundu-mpunga, noma ubhontshisi we-Kapucijner, owaziwa ngokwesayensi ngokuthi i-P. sativum subsp. arvense (L.) Asch. Le legume uhlobo oludala kunazo zonke ezifuywayo, okungenani iminyaka engaba ngu-7000. Uphizi wasensimini ungamagilebhisi, anenhlaka futhi anomnandi impela, kufaka phakathi izinhlobo eziningi ezinezici nemibala ehlukene (oluhlaza okwesibhakabhaka, omhlophe, onsundu).

Uphizi wasensimini

Amaphizi avunwa ngokwezigaba zawo zokukhula, isibonelo:

Ngophizi abasha: Vuna ekuseni kakhulu lapho imbewu encane iqala ukukhukhumala, izoba nekhwalithi engcono nentsha, kulula ukuyihambisa. Phakathi nenqubo yokukha, kuyadingeka ukunciphisa amandla okuthinta ukugwema ukunwaya noma ukuxebula ungqimba lukashoki kuma-pods.

Ngophizi omncane lapho uqweqwe lushintsha umbala: Ngemva kokuvuna, uphizi makhulu futhi aqinile uma kuqhathaniswa (kodwa awakudala noma omile), ubhontshisi uyahlukaniswa ukuze ucutshungulwe noma ulondolozwe ukuze usetshenziswe kamuva ngokufakwa emathinini noma ngokuqandisa.

Ngamaphizi asebekhulile (omile futhi aguquliwe): Vuna ngokushesha ngaphambi kokuba isithelo sibune ngisho nezitshalo ezithile zikwazi ukuhlukana, zihlume imbewu khona kanye esihlahleni. Ngemva kokuvuna, abantu bayaqhubeka bomisa isithelo sonke, bese behlukanisa imbewu bese bephinda bomisa imbewu ngaphambi kokupakisha.

Vuna uphizi

2. Inani lokudla okunempilo kukaphizi

Ngokuvamile, uphizi unothe ngesitashi, i-fiber, amaprotheni kanye nezinhlobonhlobo zamavithamini namaminerali abalulekile kubantu.

Ngokwesilinganiso, i-100g ngayinye kaphizi (oluhlaza, eluhlaza) ifaka imisoco eminingi ngale ndlela elandelayo:

  • Amandla: 81 kcal
  • Ama-carbohydrate: 14.3g (kuhlanganise no-5.5g wefayibha kanye no-4.7g kashukela)
  • Amaprotheni: 5.2g
  • Amafutha: 0.3g
  • I-Vitamin A: 42% DV
  • I-Vitamin C: 17% DV
  • I-Vitamin K: 30% DV
  • Amanye amavithamini: I-Thiamin (19% DV), i-folate (15% DV), i-niacin (7% DV),….
  • Amaminerali amaningi: 24mg calcium, 22mg magnesium, 77mg phosphorus, 110mg potassium, 72mg sodium, …

Inani lokudla okunomsoco likaphizi

3. Izinzuzo zezempilo zikaphizi

Ngenxa yokuqukethwe okunomsoco okuphezulu, uphizi unemiphumela evelele okufanele uyazi efana nale:

Ukwesekwa okuphumelelayo kwesisindo

Ama-peas aqukethe amaprotheni amaningi (amaprotheni) kanye ne-fiber, ngakho abhekwa njengokudla okusiza ukuthi uzizwe ugcwele isikhathi eside, ukusekela ukulahlekelwa kwesisindo ngokuphumelelayo.

Ngokuqondile, ngokwemiphumela yokuhlaziya, uphizi uphakathi kokudla okunamaprotheni amaningi okuthi ukumuncwa kwamaprotheni kuzothinta amahomoni omzila wokugaya ukudla, kunwebe isikhathi sokugaya futhi kukhuthaze umuzwa wokugcwala.

Xem Thêm  Tổng hợp 16 cách làm miến xào thơm ngon hấp dẫn cho ngày ngán cơm | Muasalebang

Ngamafuphi, uphizi ungumthombo omuhle kakhulu weprotheyini esekelwe ezitshalweni kulabo abadla ukudla noma abangabekezeleli imikhiqizo yezilwane. Nokho, le phrotheni ayiphelele ngenxa yokuntuleka kwe-amino acid methionine. Ngakho-ke, yengeza ekudleni kwakho neminye imithombo yamaprotheni kanye nophizi ukuze uthole imiphumela emihle.

Ama-Peas asekela ukulahlekelwa kwesisindo esiphumelelayo

Isiza ukulawula ushukela wegazi

I-fiber namaprotheni ku-peas nawo anomphumela omuhle ekulawuleni ushukela wegazi futhi ehlise inkomba ye-glycemic (GI).

Ukubuyekezwa okuningi kwezinzuzo zikaphizi kukhombisa ukuthi ukudla okunothe ngokudla okune-GI ephansi kuyasiza ekulawuleni amazinga kashukela egazini, kanye nezinzuzo zefiber namaprotheni.

I-fiber yehlisa ijubane izinga lokumuncwa kwama-carbs, okunomthelela ekwehliseni amazinga kashukela egazini futhi kusize ukuthi ushukela uhlale uzinzile kunokwenyuka.

Ukudla okunamaprotheni amaningi kuzinzisa amazinga kashukela egazi kubantu abanesifo sikashukela sohlobo 2, ngokusho kocwaningo lwezifundo eziyi-12 ezinesifo sikashukela esingalashwa phakathi namasonto ama-5.

Ngenxa yokulawula kahle ushukela, uphizi nawo unomthelela ekwehliseni ingozi yezifo ezithile ezihlobene nenhliziyo.

Uphizi usiza ukulawula ushukela wegazi

Ilungele uhlelo lokugaya ukudla

Ama-chickpeas aqukethe inani elimangalisayo le-fiber abacwaningi abalitholile linikeza izinzuzo ezihlukahlukene zezempilo zokugaya.

Ngokuqondile, i-fiber iba umthombo wokudla wamabhaktheriya anenzuzo emathunjini, okusiza ukuvimbela amanye amagciwane amabi. Umphumela walo mthelela omuhle usiza umzimba wakho ukuba ugweme izifo eziningi ezihlobene nomgudu wokugaya ukudla njengesifo samathumbu esicasulayo, isifo samathumbu esivuvukalayo kanye nomdlavuza wekoloni.

Ama-peas mahle ohlelweni lokugaya ukudla

Yehlisa ingozi yesifo senhliziyo

Ngokuqukethwe kwawo kwe-potassium, i-magnesium ne-calcium, uphizi wonke uyasebenza ekuvimbeleni umfutho wegazi ophezulu kanye nokunciphisa ingozi yesifo senhliziyo.

Ngaphezu kwalokho, i-fiber ku-peas ikakhulukazi kanye nemifino ngokuvamile ikhonjiswe ukunciphisa i-cholesterol ephelele kanye ne-cholesterol embi ye-LDL, okuholela ekwehleni kwamathuba okuba nesifo senhliziyo.

Ngesikhathi esifanayo, i-peas iphinde inikeze izinhlanganisela eziningi ze-carotenoid, i-flavonols kanye ne-vitamin C, okuyi-antioxidants enemiphumela emihle empilweni yomuntu, ukuvimbela ukulimala kwamangqamuzana kanye nokunciphisa izinga nesifo senhliziyo.

Ama-peas anciphisa ingozi yesifo senhliziyo

Isiza ukuvikela umdlavuza

Ukusetshenziswa njalo kwamaphizi ngesilinganiso esifanele kuzoba nomthelela ekwehliseni ubungozi bomdlavuza ngenxa yomsebenzi wama-antioxidants kulo bhontshisi. Isibonelo, i-saponin ehlanganisiwe iboniswe ukuvimbela izinhlobo ezithile zomdlavuza futhi ivimbele ukukhula kwesimila.

Ngaphezu kwalokho, uphizi nawo uqukethe uvithamini K, owusizo ikakhulukazi ekwehliseni ubungozi bomdlavuza wendlala yesinye.

Uphizi usiza ukuvikela umdlavuza

4. Amanothi lapho udla uphizi

Nakuba amaphizi anenani eliphezulu lokudla okunomsoco futhi eyinhle empilweni, ukusetshenziswa kabi kwalokhu kudla kuletha nemiphumela engemihle engalindelekile, njengale:

Ama-peas aqukethe i-anti-nutrients

Ama-antinutrients kuphizi azokwenza kube nzima ngomzimba wakho ukumunca ezinye izakhamzimba futhi ikakhulukazi kubangele ukuphazamiseka kokugaya ukudla.

Xem Thêm  Tổng hợp 18 cách làm thịt heo nướng thơm ngon đậm vị ai cũng mê | Muasalebang

Hhayi uphizi kuphela, kodwa neminye imidumba ingathola i-anti-nutrients. Njenge:

I-Phytic acid: inciphisa ukumuncwa kwamaminerali afana ne-iron, i-calcium, i-zinc ne-magnesium emzimbeni, abacwaningi abahlaziya.

I-Lectins: ihlotshaniswa nezinye izimpawu zokugaya ukudla (njengokuqunjelwa kanye negesi) futhi iphazamisa ukumuncwa kwezinye imisoco.

Kodwa-ke, ama-peas aqukethe i-anti-nutrients ephansi kunezinye ubhontshisi, kodwa kufanele futhi ucabange uma usebenzisa lo bhontshisi njalo.

Ama-peas aqukethe i-anti-nutrients

Ungawunciphisa kanjani umthelela wama-antinutrients atholakala kuphizi:

  • Lawula futhi ucabangele ingxenye kaphizi ekudleni, kufanele udle kusuka ku-117g – 170g isikhathi ngasinye ngosuku.
  • Ukucutshungulwa kokuqala okufana nokucwiliswa emanzini, ukuhluma noma ukuvubela uphizi kuzonciphisa inani lama-anti-nutrients ngaphambi kokuba umzimba ukwazi ukumunca, ikakhulukazi okuqukethwe kwe-lectin.
  • Kufanele kudliwe kuphekiwe, ngoba uphizi oluhlaza uzoqukatha ama-antinutrients amaningi, okwenza kube nzima ngawe ukugaya.

Ibangela i-flatulence

Uphizi luqukethe amazinga aphezulu e-FODMAP (akhiwe i-oligo-, i-di-, i-mono-saccharides nama-polyols), awagayiwe futhi avutshelwa amagciwane emathunjini, akhiqize igesi, ukungakhululeki nokuqunjelwa esiswini.

Ngaphezu kwalokho, ukumelana ne-lectin kuphizi kuye kwaxhunyaniswa nokuqunjelwa nezinye izimpawu zokugaya ukudla kwabanye abantu.

Ama-peas abangela ukuqunjelwa

5. Ungathenga kuphi uphizi?

Ungathenga uphizi omusha noma ethinini ezitolo ezinkulu, ezimakethe nakwezinye izitolo zezolimo ezinomehluko omncane.

Ngokuya ngezidingo zakho kanye nendlela yokucubungula, ukhetha kanjani uphizi? Ngefomu elisha, ungathenga ama-peas ahlukaniswe ngaphambilini noma uzithathele wena. Ngokuqondene nama-peas asemathinini, apakishwe ezikhwameni, kufanele ukhethe usuku lwakamuva lokukhiqiza ukuze uqinisekise ukuphepha kwezempilo.

Ungathenga kuphi uphizi?

6. Izitsha ezikhangayo ezivela kuphizi

Ama-peas kulula kakhulu ukudla futhi acutshungulwa abe izitsha eziningi ezikhangayo, ezifanele yonke iminyaka. Ungakwena lokhu:

Uphizi upheka iphalishi lezingane

Iphalishi le-Rib eliphekwe nge-peas aligcini nje ngokuba nombala omuhle oluhlaza, kodwa futhi linobumnandi obumnandi obuvela ethanjeni lesitshulu kanye nokunambitheka kwenyama kaphizi. Leli iphalishi elinomsoco kakhulu ezinganeni.

Uphizi upheka iphalishi lezingane

Ilayisi lama-shrimp kanye nophizi

Ngezinyathelo ezimbalwa nje ezilula, ungenza ngokushesha irayisi elimnandi lemfanzi yephizi ngesitofu serayisi. Inyama ye-shrimp inzima, umbala wewolintshi oheha iso namaphizi aluhlaza amnandi, kulula kakhulu ukuwadla.

Ilayisi lama-shrimp kanye nophizi

I-Pea jam

Ukushintsha nge-pea jam, uzothatheka ngokunambitheka okumnandi, okunoshukela kodwa uzwe iphunga elimnandi lalo bhontshisi.

I-Pea jam

Isobho likaphizi

Ama-peas nawo enziwa amasobho, kuye ngokuthanda kwakho, ungenza isobho eliwuketshezi noma eliwugqinsi ngesici sombala oluhlaza kabhontshisi. Ukunambitheka okucebile kukabhontshisi kuhlanganiswe nomhluzi wamathambo, kuzoba isobho elinomsoco emndenini wakho.

Isobho likaphizi

Irayisi elithosiwe laseYangzhou

Ilayisi elithosiwe liwukudla okulula ukudliwa ngayo yonke iminyaka, ngoba lihlanganiswe nezinye izithako eziningi ezifana nezimfanzi ezintsha, ubhekeni, amaqanda, izaqathi, nophizi. Izinhlamvu zelayisi zomile kodwa zisagcwele ukunambitheka, ikakhulukazi ukunambitheka okunamafutha kwamaqanda, inyama kabhontshisi, ukuqina kwezimfanzi kanye nokushwabana kwezaqathi.

Irayisi ethosiwe ipea

Ngakho-ke, i-Dien May XANH ikwembulele imiphumela emi-5 kaphizi, imiphumela emibi kanye nezitsha ezikhangayo ezivela kulo bhontshisi! Sethemba ukuthi unezinye izitsha ezimnandi ezinolwazi oluwusizo mayelana nophizi!

*Ukuhlanganisa kanye nolwazi olukhomba emithonjeni eminingi efana ne: Wikipedia kanye ne-Healthline.

Kuhlelwe nguNguyen Loan Minh Trang • Kuthunyelwe ngo-Okthoba 12, 2020

Bài viết liên quan

Trả lời

Email của bạn sẽ không được hiển thị công khai.

Protected with IP Blacklist CloudIP Blacklist Cloud