Ubhontshisi obanzi obusemathinini, owaziwa nangokuthi ubhontshisi we-fava, awusengezo esiguquguqukayo futhi onomsoco kunoma iyiphi i-pantry. Njengoba abantu abaningi beqaphela izinzuzo zokwengeza ama-pulses ekudleni kwabo, ubhontshisi obanzi obusemathinini uye wanda ngokuthandwa. Kodwa yini eyenza la mabhontshisi akhange kangaka? Kulesi sihloko, sizohlola ukunambitheka nezinzuzo zikabhontshisi obanzi osemathinini, nokuthi kungani kufanele ucabange ukuwangeza ohlwini lwakho lokuthenga.
Ukunambitheka kukabhontshisi obanzi okusemathinini
Enye yezinto ezikhanga kakhulu ngamabhontshisi we-fava ethinini ukunambitheka kwawo okuhlukile. Banokunambitheka okucebile, komhlaba okungaphakamisa izitsha ezihlukahlukene. Ngokungafani nobhontshisi obunambitheka kancane, ubhontshisi we-fava unokunambitheka kwamantongomane kancane nebhotela, okuwenza abe nesengezo esimnandi kumasaladi, isobho, isitshulu, ngisho nezitsha ze-pasta.
Vula ithini likabhontshisi obanzi futhi uzothola ukuthi asephekiwe kakade futhi alungele ukudliwa, okusho ukuthi ungajabulela ukunambitheka kwawo ngaphandle kwesikhathi eside sokulungiselela esihambisana nobhontshisi omisiwe. Ukuthungwa kwazo okunokhilimu kuzivumela ukuthi zihlangane ngokukhululekile zibe zokupheka, zinikeze ukuzwakala komlomo owanelisayo okungaphakamisa noma yikuphi ukudla. Kungakhathaliseki ukuthi wenza idiphu likabhontshisi onenhliziyo enhle, isaladi eliqabulayo noma i-casserole ethokomele, ubhontshisi obanzi obusemathinini ungangeza ukujula nokunambitha.
Izinzuzo Zokudla Okunempilo
Ubhontshisi osemathinini we-fava awumnandi nje kuphela, futhi ugcwele izakhamzimba. Ziwumthombo omuhle kakhulu weprotheyini esekelwe ezitshalweni, okubenza babe ukukhetha okuhle kwabadla imifino kanye nemifino. Ukuphakelwa okukodwa kukabhontshisi we-fava ethinini kungakunikeza ingxenye enkulu yezidingo zakho zansuku zonke zamaphrotheni, kukusize uhlale ugcwele futhi wanelisekile.
Ngaphezu kwamaprotheni, ubhontshisi we-fava unothile nge-fiber yokudla, ebalulekile empilweni yokugaya ukudla. I-fiber isiza ukulawula ukunyakaza kwamathumbu, amazinga e-cholesterol ephansi, futhi ingasiza nasekulawuleni isisindo ngokuthuthukisa imizwa yokugcwala. Kubandakanya ukudla okunothe nge-fiber, okufana nobhontshisi we-fava ethinini, ekudleni kwakho kungakhuthaza impilo nempilo yonke.
Ubhontshisi osemathinini nawo ungumthombo omuhle wamavithamini namaminerali abalulekile. Aqukethe amanani aphezulu e-folate, ebalulekile ekuhlukaniseni amaseli kanye nokukhiqizwa kwe-DNA. Lokhu kubenza babe nenzuzo ikakhulukazi kwabesifazane abakhulelwe, njengoba i-folate ibalulekile ekukhuleni kwengane. Ukwengeza, ubhontshisi ucebile ngensimbi, i-magnesium, ne-potassium, konke okudlala indima ebalulekile ekugcineni amazinga amandla, ukusebenza kwemisipha, kanye nempilo yonke.
Ukusebenziseka kalula nokuhlukahluka
Esinye sezizathu eziphoqelela kakhulu zokuthenga ubhontshisi obusemathinini kulula. Ubhontshisi osemathinini uphekwa kusengaphambili futhi ulungele ukusetshenziswa, konga isikhathi sokulungiselela ukudla. Uvele uwakhiphe bese uwahlanza bese uwafaka emaresiphi akho owathandayo. Lokhu kwenza ubhontshisi osemathinini ube yinketho enhle kubantu abamatasa noma imindeni efuna ukulungisa ngokushesha ukudla okunomsoco.
Ngaphezu kwalokho, ubhontshisi osemathinini uguquguquka ngendlela emangalisayo. Zingasetshenziswa ezitsheni ezihlukahlukene, kusukela eMedithera kuya eMpumalanga Ephakathi. Ungawafaka ku-sauce enokhilimu, uwafake ku-stir-fry, noma uwahlanganise abe yi-smoothie ukuze uthole ukuqina kwamaprotheni. Amathuba awapheli, okwenza ubhontshisi osemathinini ube isithako esiyisisekelo esingakwazi ukujwayela ubuciko bakho bokupheka.
Ekuphetheni
Sekukonke, ubhontshisi osemathinini uwukukhetha okumnandi futhi okunomsoco okungafanele kushaywe indiva. Ukunambitheka kwabo okuhlukile, kuhlanganiswe nenqwaba yezinzuzo zabo zezempilo, kubenza babe ukukhetha okuhlakaniphile kunoma ubani ofuna ukuthuthukisa imikhuba yabo yokudla. Ubhontshisi osemathinini okahle futhi oguquguqukayo ungafakwa kalula ekudleni okuhlukahlukene, okuwenza abe isengezo esibalulekile ku-pantry yakho. Ngakho ngokuzayo uma usesitolo segrosa, cabanga ukucosha ithini (noma amabili) kabhontshisi futhi uthole ukunambitheka kwawo okujabulisayo nezinzuzo!
Isikhathi sokuthumela: Mar-07-2025