Legumes ndeimwe yemapoka echikafu akakosha zvakanyanya mukudya kwetsika dzakasiyana kubva kare. Izwi rekuti legume rinobva kuLatin "legumen" uye izita rakapihwa kune zvirimwa zvemhuri yebotanical Fabaceae (yaimbova Leguminosae). Ndinokukoka iwe kuti udzidze zvakawanda nezve Legumes.
Chii chinonzi Legumes?
Legumes izita rinopihwa kune zvirimwa zvepagore zvine michero yakaita sepod mukati meiyi inomera pakati pemhodzi imwe kusvika gumi nembiri kana tsanga. Pakati pezvinhu zvayo, iyo yakakwirira ye lipids, fibers, minerals, mavitamini, mapuroteni uye makabhohaidhiretsi inomira pachena. Kukosha kwayo kwepamusoro kwekudya kwave kuchizivikanwa kubvira kare, maererano nezvidzidzo zvirimwa zvayo zvekutanga nevanhu kubva munenge 1 kusvika 12 BC zvichibva pane zvakawanikwa mukuchera matongo muAnatolia mune yava kunzi Turkey.
Vanhu pavakatanga kugadzikana kuti varege kuva vatama-tama uye vachingorarama nekuvhima nekubata hove, vakashanduka ndokuva nharaunda dzine kurima kwakadzama nezvirimwa zvemhunga. Izvi zvinoratidzwa nemasara ekudyara ayo ane chekuita nekushanduka kwekurima munzvimbo dzakasiyana dzepasi dzakadai seMediterranean, India neAmerican continent. Mbeu ndeyemhuri yeFabaceae, iri zvirimwa zvine michero yakaita sepod ine mhodzi dzakawanda, dzinowanzonzi tsanga nevatengi vadzo. Mhuri iyi inomiririrwa nezera re600 rine marudzi anopfuura zviuru gumi nezvitatu.
Kubatanidza mapoka ezvekudya akasiyana, sangano reFood and Agriculture Organisation reUnited Nations (FAO) rinodaidza mbesa dzose dzinorimwa kuti dzigadzire mhodzi kana tsanga dzakaomeswa nezita rekuti Legume. Zvakare vanhu vanodya mbesa vanodana mhodzi dzinenge dzakabikwa nekukohwewa kubva mumiti yemiti. Nenzira imwecheteyo, vanodana muriwo kuti zvirimwa zvinorimwa kuti zvikohwewe kuti zvidye uye, vanoshandisa izwi rekuti mhodzi dzemafuta kune avo kubva muzvirimwa zvakasimwa kuti vabvise mafuta avo.
Maererano nechikamu cheFAO ichi, nyemba dzinenge dziri mhodzi dzinoti: Chickpeas, Lentils, Dry beans (dzinonziwo bhinzi, bhinzi, bhinzi), Dry peas (peas, peas), Dry beans. Mienzaniso yeboka remhodzi yemafuta ndeye soya nenzungu kana nzungu, uye pakati pemiriwo inogona kuratidzwa sepizi nyowani, bhinzi bhinzi kana bhinzi nyowani, bhinzi yakakura uye pomegranate bhinzi kana bhinzi nyowani. Kwegore ra2018 maererano neFAO, mamwe 92,28 miriyoni matani emapulses akagadzirwa pasi rese.
Mbeu kana mhodzi dzinodaidzwa kuti Legumes dzakaumbwa kubva pagynoecium yeruva, ine carpel imwe chete inovhura kuburikidza neventral suture uye dorsal nerve, ichiratidza mavharuvhu maviri apo mbeu dzinoonekwa mumutsara wemukati. Mafomu emapodhi mumhando dzakasiyana dze legume kazhinji akatwasuka uye ane nyama. Mazhinji emapods ane nyama yemukati ine spongy, ine velvety texture uye ruvara ruchena. Iko mukati mepodhi ndiyo mesocarp uye endocarp yemuchero.
Zviratidzo
Legumes ane hukuru hwakasiyana uye maumbirwo, anogona kuyera kubva pamirimita imwe kusvika pa50 millimita. Maumbirwo embeu idzi anowanzo kurebeswa uye akatsikirirwa, semuenzaniso dziya dzebhinzi kana bhinzi. Mbeu idzi dzinoonekwa nekuunza utachiona kubva mudzi, dzinde uye mashizha ayo maviri ekutanga anomera; Inewo ziso rinopfuura nemumvura yakananga kuembryo nemacotyledon maviri anoumba mashizha maviri akachengetwa. Iyi chengetedzo inoita chikamu chekudya senge mu endosperm muzviyo.
Mbeu idzi dzinodaidzwa kuti Legumes dzine hutano hukuru uye kukosha kwehupfumi uye kubva kare dzanga dziri chikamu chekudya kwemamiriyoni evanhu panyika. Izvi zvinopa magiramu mana eprotein uye 4 kcal yezuva nezuva yekudya kumunhu. Kusiyana nenyika dzichiri kusimukira, mupiro wayo pakudya kwezuva nezuva kwevagari vayo ndeye 64 gramu yeprotein uye 6,6 kcal. Kunyangwe kuve chikafu chine mapuroteni akawandisa, kukosha kwavo kwebhaibheri kwakaderera pane mapuroteni anopihwa nenyama. Zvakadaro, mupiro uyu unogona kuita nani kana zvabikwa nekubatanidza mbambaira nezviyo zvine huwandu hwakawanda hwesarufa amino acids.
Kukosha kwehutano
Mbeu dzeLegume dzine chikamu chepamusoro cheprotein, chinoratidzwa nekuve neprotein yakapetwa kaviri kana katatu zvichienzaniswa nezviyo zvakawanda. Nekuda kweizvi, chikafu chinopa yakakosha uye ine hupfumi sosi yemapuroteni emiriwo, kunyanya munyika dzine mapuroteni mashoma uye caloric kudya.
Kunyangwe neaya maprotein emhando dzema legumes, biological protein value yakaderera kana ichienzaniswa neprotein uye biological value yenyama. Izvi, nekuti mamwe maruva ane:
- Yakaderera huwandu hwesarufa amino acids akadai se: methionine uye cysteine. Vamwe vari mu tryptophan.
- Vane mapuroteni maitiro anodzivirira kuita kwema enzymes ekudya.
- Vane protease inhibitors inodzivirira kuita kwema enzymes ekudya.
Aya maitiro anodzivirira kugayiwa kwemapuroteni ezviyo zve legume, izvi zvinogona kushanduka kana zvasanganiswa nezvimwe zvekudya zvakaita sezviyo, izvo zvikafu zvakapfuma musulfure amino acids (protein supplements). Mishonga ine fiber yakawanda, sezvinoratidzwa nekushandiswa kwe137 gramu yebhinzi inopa pakati pe19 ne50 makore, inenge 57% yehuwandu hwefiber inodiwa.
Simba rinokosha rema legumes rine mwero uye rakaderera mumafuta kana lipids. Vane chikamu chakaderera chemafuta akazara uye chikamu chepamusoro chehutano hwemafuta acids kuvanhu. Vanopawo chikamu chepakati cheprotein uye kukosha kwesimba kana zvichienzaniswa nezvimwe zvekudya. Legume manyuko akanaka emavhitamini B, kunyanya thiamin, riboflavin, niacin, folic acid, uye mavhitamini B.6 .
Kuti utsanangure zviri nani mupiro uyu, muenzaniso unotevera unoratidzwa: kana iwe uchidya anenge 137 magiramu e navy bhinzi pazuva, iyo yakaenzana ne ¾ mukombe zuva nezuva, inopa mukadzi ane hutano ari pakati pemakore 19 ne50 (kunze kwevakadzi vane nhumbu nevacheche. ), inenge 27% yezvinodiwa zvezuva nezuva zvethiamin uye 48% yezvinodiwa zvezuva nezuva zvefolate. Kune rumwe rutivi, Legumes ine urombo mumafuta-anonyungudika mavhitamini uye vhitamini C. Unogona kuwedzera vhitamini E inopiwa ne soya nenzungu.
Vane huwandu hwe calcium, iron, phosphorus uye zinc minerals. Kunyangwe kana uchienzanisa bioavailability yayo nezvikafu zvemhuka yakabva, yakaderera. Iyo simbi iri mumakumbo isiri-heme iron, iyo ishoma bioavailable pane iyo heme iron inowanikwa kubva mukudya kwemhuka. Kushandiswa kweiron isiri-heme uku kunogona kuve nani nekubatanidza Legumes nezvokudya zvakapfuma muvhitamini C, zvakadai sematomatisi, uye zvokudya zvakapfuma mu iron, zvakadai senyama.
Zvidzidzo zveEpidemiological zvinoratidza kuti kudyiwa kweLegumes kunobatsira kudzivirira zvirwere zvisingaperi senge chirwere chemoyo, chirwere cheshuga uye kuwandisa, uye zvakare kunatsiridza matambudziko emudumbu. Inovandudza biliary kusagadzikana, gout, rheumatic zvirwere uye anemia. Vanhu vane gluten kusashivirira kana kuti celiac, vanogona kudya Legumes nekuti havana gluten mukuumbwa kwavo.
Mhando dzeLegumes
Pasinei nenhamba huru yezvipenyu zvinotsanangurwa mumhuri yeFabaceae, inozivikanwa seye legumes, vashomanana vanoshandiswa sezvokudya zvevanhu nezvipfuwo. Malegumes anodyiwa nevanhu uye zvipfuyo marudzi akasiyana-siyana uye zvikamu zvechirimwa zvinodyiwa zvakafanana izvo chirimwa chinoshandisa senzvimbo inounganidza zvinhu zvakachengetwa. Pakati pemiti inodyiwa, mhando dzinotevera dzinoratidzwa.
Alfalfa
Mhando yealfafa inodyiwa nevanhu ndeye medicago sativa, inogona kudyiwa nezvipfuwo kana dzimwe mhuka dzinopfuyiwa. Alfalfa muriwo usingaperi unodyiwa nevanhu kuburikidza nezvinomera. Inovaka muviri uye ine mishonga yakawanda yemishonga, inogona kudyiwa mukudya kwemazuva ose kana kushandiswa sekushandiswa kwepamusoro.
lupins kana chochos
Iyo lupins ndeimwe yemhando isinganyanyo zivikanwa, inozivikanwa zvakare nezita rakajairika rekuti chochos uye zita rayo resainzi ndere. lupins albus. Aya chochos kana lupins anodyiwa ari manyoro, achiapfuudza mumvura ine munyu, achigadzirawo hupfu hunobva pagwenzi iri. Yakave ichidyiwa zvakanyanya munzvimbo yeMedithera kwenguva yakareba uye, munguva pfupi yapfuura, yakarongerwa sechikafu chepamusoro. Iyo inoratidzirwa nekupfuma mumapuroteni, makabhohaidhiretsi, iron uye potassium, inokurudzirwa kune vanhu vane anemia.
Bhinzi
Legume iyi inozivikanwa nemazita akasiyana akasiyana zvichienderana nekuti yakakurira kupi, inozivikanwa se: bhinzi, bhinzi, bhinzi, bhinzi, karaotas kana bhinzi, uye zvakadaro, inoreva tsanga dzezvirimwa zverudzi. Phaseolus, rudzi rwakanyanya kuzivikanwa rwuri Phaseolus vulgaris. Iyi legume inowanikwa kuMexico, Guatemala neEl Salvador, kunyange nhasi vari kugoverwa pasi rose. Zviyo izvi chikamu chekudya kwekutanga kwenyika dzeSouth neCentral America, kunyanya Mexico. Ivo vakapfuma mufiber, makhahydrates uye zvicherwa.
green beans
Kunyange zvazvo iri mhando Phaseolus vulgaris, inova rudzi rumwechete rwunozivikanwa sebhinzi dzeitsvo, green beans, chauchas, porotos vainitas, habichuelas kana green beans, uye dzinokohwewa kana muchero usati wakura uye saka podhi yechirimwa ichiri nyoro uye inogona kudyiwa. Inopedzwa uye inodyarwa munyika dzakasiyana-siyana papasi uye inopedzwa nekuvira mumvura.
chickpea
Legume inozivikanwa sechickpea (Cicer arietinum), inowanikwa munharaunda yeMediterranean. Chickpea inorimwa kubva pachirimwa chakareba 50 centimeters, chine maruva machena, ine michero yakaita sepod ine mhodzi dzinodyiwa uye dzinozivikanwa sechickpeas. Iregume yakadyiwa kubva kare nekuda kwegastronomic uye mishonga yemishonga. Yakapfuma mu starch, mapuroteni uye lipids.
Peas
Peas dzine zita resainzi rekuti pisum sativum, chirimwa chinobva kuMediterranean. Iwo anozivikanwawo nemazita akajairika epizi, petipuás kana peas uye akadyiwa kubva kare, maererano nezvakawanikwa zvekuchera matongo kweanenge 10.000 makore. Peas dzinozivikanwa sechikafu chakapfuma muvhitamini B1, C, K uye A, pamwe nesimbi, phosphorus uye magnesium.
Hupfu bhinzi
Kubva kare, Legume iyi yairimwa kuti idyiwe nevanhu nemhuka. Zita rayo resainzi ndiro vicia bhinzi, chirimwa chinoonekwa nekureba chingangoita 2 metres, chinobva kunharaunda yeMediterranean neCentral Asia. Nekudaro, inorimwa zvakanyanya munzvimbo dzeAndean dzeAmerica. Bhinzi yakakura ine zvicherwa zvecalcium, potassium uye phosphorus. Inopa vhitamini A, ivo vanozivikanwa zvakare neflatulence yavanokonzeresa kana yadyiwa.
mbira dzakakurumbira
Nyemba (lens culinaris) zviyo zvaidyiwa nevanhu kubva kare, makore anenge 8.000 kusvika ku9.000. Ivo vanobva kuMiddle East, uye parizvino vari kugoverwa pasirese, kunyanya muMexico neSpain. Iwo zviyo zvakapfuma muprotein, starch uye fibers. Iinewo folic acid, potassium, magnesium, iron.
Ndinokukoka kuti uenderere mberi nekuziva hunhu hunoshamisa uye kuti ungadzidzira sei kuzvichengeta.Ndinokukoka kuti uverenge zvinyorwa zvinotevera: