Iimbotyi kukutya okupheleleyo kunye nezondlo ezilungileyo kakhulu. Yeyosapho lweembotyi kwaye ifakwe njengeyona eyaziwayo imbewu eyomileyo. Asimele silibale ukuba yonke into ephuma kusapho lwembewu yeyona isempilweni esinokuyitya. Ekutyeni kwethu iimbaleki siza kujongana yeyiphi imifuno ekhoyo eneprotheyini eninzi yokuzuza izihlunu, ekubeni oku kutya kuphezulu kunakho konke okulungileyo kolu qeqesho.
Ezi zityalo Basisiqhamo esingaphakathi komdumba; Ziimbewu eziqokelelwayo zize zomiswe ukuze zitye ziphekiwe. Isiko layo sele linembali, kuba isetyenziswe kwi-gastronomy iminyaka engaphezu kwe-10.000.
Yintoni esiyidingayo ukwandisa ubunzima bemisipha?
Umthombo oyintloko yiprotheni. Sisondlo esibulela kakhulu sokwakheka kwezihlunu, kodwa iicarbohydrates ziya kuba yinxalenye yale nto yokutya kunye nomthombo ofanelekileyo weekhalori ukukhula kakuhle kwezihlunu. Yonke into edibeneyo ibalulekile kwaye iimbotyi zibonelela ngeeproteni zemifuno eziluncedo kakhulu kolu kukhula.
Iimbotyi zisinika ntoni kwizihlunu zethu?
I-Magnesium, i-iron, i-selenium kunye ne-potassium ziiminerali esizinikwa zizimbiwa. Bakwasinika umthombo weevithamini B kunye ne-vitamin E kunye nempembelelo ye-antioxidant kumzimba. Babonelela ngezondlo ezinomphumela wokuchasana nokuvuvukala, onenzuzo kwiinkqubo ze-anabolic, kunye namafutha angenayo i-unsaturated ayinakuphuthelwa ukufumana loo bunzima bemisipha.
Ingaba iimbotyi zingathatha indawo yenyama? Ukuba awuyithandi inyama okanye uneengxaki zokuyitya, kufuneka sithi iimbotyi inokuthatha indawo yokukutya. Banezibonelelo ezininzi njengoko sele sikhankanyile kwaye zajika zaba ngumthombo olungileyo kubantu abenza imidlalo. I-Chickpeas, iimbotyi zezintso, kunye neembotyi ze-garbanzo zezinye zezona zibalaseleyo, kodwa siza kujonga ngokubanzi ukuba zeziphi ezona zilungele ukwakha izihlunu.
Iimbotyi ezineprotheyini ezininzi zokufumana izihlunu
Iimbotyi zinegalelo elilungileyo lokutya kuyo nayiphi na indlela yokutya. Kufuneka sigxininise ixabiso layo elikhulu leprotheyini kunye ne-carbohydrate, injongo yayo iya kuba kukudala inzuzo kubadlali kwaye ngakumbi abo bafuna ukufumana izihlunu.
Iileyile
Ilentile ineentlobo ezininzi kudidi lwayo, kodwa naluphi na uhlobo lulungile kwinjongo esifuna ukuyiphumeza. Yenye yezona zinto zilungileyo zokutya zokufumana ubunzima bezihlunu kwaye inezondlo eziluncedo ezifana iiprotheyini ezinomnikelo ojikeleze i-23,5%, i-iron, i-potassium, i-fiber eninzi kunye ne-folic acid. Kananjalo inomthombo omkhulu wecarbohydrates esemgangathweni, iluncedo kakhulu kwizihlunu.
Iichickpeas
Yenye imifuno eyimfuneko yokwakha umzimba. Iprotheyini yayo yemifuno nayo iphezulu, I-100 grams ye-chickpeas iqulethe i-19,4 g yeprotheni. Ukongeza, inika ezinye izondlo ezifana ne-phosphorus, i-potassium, isinyithi kunye ne-magnesium. Igalelo elingakumbi levithamini elingenakusilela lilo iifolates, i-niacin, i-thiamine kunye ne-vitamin E.
Iimbotyi okanye iimbotyi
Le legume ikwanezinto ezininzi ezahlukeneyo, ibonelela ngobungakanani obuninzi kunye nemibala eyahlukileyo ukusuka kumhlophe, omdaka, omnyama, obomvu okanye omdaka. Oku kutya kutyebile kwifayibha kunye ne-9 grams ukukhuthaza ukuhamba kwamathumbu, kunye nesixa esikhulu seprotheyini enenani elifana nelo lenyama. Ikwane-amino acids, igalelo elihle kakhulu emzimbeni ngaphandle kwe-cholesterol.
IiLupin
I-Lupins luhlobo lwezityalo eziziimbotyi kunye neprotheyini ephezulu yokugxila ukukwazi ukwenza eso sihlunu, sifikelele kwi-36% yesi sondlo. Oku kutya kukwabizwa ngokuba ziilupines kwaye zilungiswa ngendlela eyahlukileyo, kuba zenziwe ngebrine. Zingathathwa njenge-snacks, kwi-stews okanye i-salads.
Iimbotyi ezibanzi
Le legume nayo inokufunyanwa yomile. Emva koko kufuneka uyifunxe kwaye uyipheke njengeembotyi zesintu. Iqulethe i-26 grams yeprotheyini nge-100 grams kwaye iyenzeka nokuba ngumthombo ogqwesileyo wefiber. Ikwanecarbohydrates esemgangathweni yokwakha izihlunu.
zesoya
Olu hlobo lwembotyi lunamafutha, lukwathengiswa ngeenkozo ezomileyo ukuze lukwazi ukumanzisa kwaye ngaloo ndlela lupheke. Kukho iinguqulelo zomgubo weembotyi zesoya, itofu okanye imbotyi yesoya eyenziweyo kwimarike, enikezela ukuya kuthi ga 36 grams zeprotheyini nganye 100 grams. Ikwabalasele kumxholo wayo ophezulu wee-amino acids, iicarbohydrates ezikumgangatho ophezulu kunye namafutha angaxutywanga, alungele kakhulu umzimba.
Amandongomane
Yintongomane, kodwa ikwangena njenge imifuno enamafutha njengeembotyi zesoya. Inikeza ukuya Iipesenti ezingama-28, igalelo elikhulu lomgangatho ophezulu, kwaye livela libe negalelo elinenzuzo ye-carbohydrates kunye namafutha omgangatho wemifuno. Ukuze ufumane ukusebenza kakuhle kolu kutya, inokudliwa ithosiwe ngaphandle kokunye, okanye njengebhotolo ye-peanut kunye nokukhapha iisaladi.
Njengomgaqo, zonke iimbotyi ziluncedo kwiimbaleki abafuna ukuncedisana nokutya kwabo ngokutya kwemifuno kunye nokuphelisa inyama. Iimbotyi esiye saziqwalasela zezona zineprotheyini eninzi kunye nezinye izondlo eziluncedo zuza izihlunu, kodwa asinakushiya okunye ukutya okuyingenelo okunjengamaqanda nenyama emhlophe.