Nutritionists niaj hnub tham txog cov txiaj ntsig ntawm legumes hauv peb cov zaub mov. Peas, lentils, thiab lwm yam taum muaj ntau cov fiber ntau thiab cov as-ham; Lawv pab txo cov roj cholesterol, triglycerides, thiab siab thiab txo qhov kev pheej hmoo ntawm kab mob plawv, ntshav qab zib, thiab pob txha. Legumes txaus siab heev thaum tsis tso nyiaj ntxiv phaus ntawm koj lub duav. Dab tsi ntawm cov taum yog suav tias yog qhov tseem ceeb tshaj plaws rau tib neeg lub cev?
Peas
Peas - ib lub hauv paus ntawm cov vitamins A, B1, B6, C. Ntsuab peas txhawb cov ntshav txhaws, ntxiv dag zog rau cov pob txha, thiab tsis muaj roj cholesterol. Hauv peas, yuav luag tsis muaj rog, tab sis cov ntsiab lus fiber ntau yog qhov tsis txaus ntseeg. Cov zaub protein no tuaj yeem hloov cov nqaij; nws yog zoo digested thiab absorbed yam tsis ua hnyav nyob rau hauv lub plab.
Peas kuj muaj ntau cov tshuaj antioxidants, uas txhais tau hais tias koj cov tawv nqaij thiab plaub hau yuav ci nrog kev noj qab haus huv, txhim kho kev zom zaub mov thiab plab hnyuv. Kev noj chickpeas tsis tu ncua txo qhov kev pheej hmoo ntawm kev mob qog noj ntshav.
Ua ntej ua noj, tag nrho peas yuav tsum tau tsau rau hauv dej rau ob peb teev. Ua ntej ua noj, ntws dej thiab ncuav tshiab. Ua noj rau 1-1. 5 hnu. Split peas tuaj yeem siav ncaj qha los ntawm 45 feeb mus rau 1 teev.
Taum
Taum - ib qhov chaw ntawm kev noj haus fiber ntau, uas txo cov roj cholesterol thiab ntshav qab zib, tuaj yeem siv rau cov neeg mob ntshav qab zib. Taum muab lub cev nrog cov rog tsawg, cov protein zoo uas yooj yim zom.
Hauv cov taum, muaj ntau cov kab kawm, soluble thiab insoluble fibers. Insoluble fiber tiv thaiv kab mob plab thiab plab hnyuv, txo kev pheej hmoo ntawm plawv nres.
Taum yog qhov chaw folic acid, manganese, fiber ntau noj, protein, phosphorus, tooj liab, magnesium, hlau, thiab vitamin B1. Noj taum ua rau koj tawg ntawm lub zog, stabilizes ntshav qab zib, muab lub cev nrog antioxidants, thiab pab txhim kho kev nco.
Ua ntej ua noj, cov taum yog soaked nyob rau hauv dej txias rau 6-12 teev. Tom qab ntawd ntws dej thiab ua noj hauv dej tshiab rau ib teev.
lentils
Lentils thawj coj ntawm tag nrho cov legumes hauv cov ntsiab lus hlau. Nws tseem yog nplua nuj nyob rau hauv vitamin B1 thiab tseem ceeb amino acids. Hauv kab lis kev cai no, ntau magnesium yog ib qho tseem ceeb rau cov hlab ntsha thiab lub paj hlwb. Magnesium txhim kho cov ntshav, oxygen, thiab cov as-ham thoob plaws hauv lub cev.
Lentils yog qhov zoo rau kev zom zaub mov, ua rau cov ntshav qab zib li qub.
Lentils dipped nyob rau hauv boiling dej thiab boiled rau 10 mus rau 40 feeb nyob ntawm seb ntau yam.
nqaij qaib peas
Chickpea yog ib qho tseem ceeb ntawm lecithin, Riboflavin (vitamin B2), thiamin (vitamin B1), nicotinic thiab Pantothenic acids, choline, protein, thiab carbohydrates, uas yog assimilated zoo kawg nkaus. Cov ntsiab lus zoo hauv chickpea potassium thiab magnesium. Chickpeas tuaj yeem txo cov roj cholesterol hauv tib neeg lub cev thiab ntxiv dag zog rau cov pob txha vim yog calcium thiab phosphorus.
Chickpeas yog nplua nuj nyob rau hauv manganese, uas ua rau lub cev muaj zog. Nws yog cov calories tsawg thiab zoo rau kev siv hauv kev noj haus.
Ua ntej ua noj, chickpeas yog soaked rau 4 teev thiab boiled rau 2 teev.
Mash
Mash - me me ntsuab peas uas muaj fiber ntau, vitamins, minerals, potassium, calcium, sodium, magnesium, hlau, phosphorus. Mash purifies cov ntshav, pab rau cov hlab plawv system, nquag tshem tawm toxins thiab cov khoom pov tseg.
Mash txhawb nqa lub hlwb ua haujlwm, pab kho cov kab mob xws li mob hawb pob, ua xua, thiab mob caj dab, pab ua kom lub plab zom mov zoo vim muaj cov ntsiab lus fiber ntau thiab fiber ntau. B vitamins normalizes lub paj hlwb, txo cov leeg nqaij, thiab muab kev yooj yim rau cov pob qij txha.
Ncuav lub mash nrog boiling dej nyob rau hauv ib tug ratio ntawm 1 khob ntawm Masha 2.5 khob dej thiab simmer rau 30 feeb ntawm tsawg tshav kub.
Yav dhau los, peb tau hais rau koj tias poob cov neeg tsis noj zaub mov thiab qhia yuav ua li cas npaj legumes kom zoo.