Iimbotyi lelinye lamaqela okutya abaluleke kakhulu ekutyeni kweenkcubeko ezahlukeneyo ukusukela kumaxesha amandulo. Igama elithi legume lisuka kwelesiLatini elithi "legumen" kwaye ligama elinikwe izityalo eziphuma kusapho lwezityalo iFabaceae (eyayisakuba yiLeguminosae). Ndiyakumema ukuba ufunde ngakumbi malunga nemifuno.
Yintoni iLegumes?
Imidumba ligama elinikwa izityalo zonyaka zembotyi ezineziqhamo ezinjengomdumba phakathi kwezi zintshula phakathi kwembewu enye ukuya kwi-1 okanye iinkozo. Phakathi kweempawu zayo, umxholo ophezulu we-lipids, iifayibha, iiminerali, iivithamini, iiprotheni kunye ne-carbohydrates zivelele. Ixabiso layo eliphezulu lezondlo liyaziwa ukususela kumaxesha amandulo, ngokwezifundo zezityalo zayo zokuqala ngabantu ukusuka malunga ne-12 ukuya kwi-7.000 BC ngokusekelwe kwizinto zakudala ezifunyenwe e-Anatolia kwindawo ngoku eyiTurkey.
Xa abantu baqala ukuhlala phantsi ukuze bayeke ukuba ngabahambi kwaye baphila kuphela ngokuzingela nokuloba, baguqukela kuluntu olunolimo oluqhelekileyo kunye nezityalo zezityalo ze-legume. Oku kungqinwa yintsalela yokutyala enxulunyaniswa nokuvela kwezolimo kwiindawo ezahlukeneyo zeplanethi ezifana neMeditera, iIndiya nakwilizwekazi laseMelika. Iimbotyi zezosapho lweFabaceae, ezizizityalo ezineziqhamo ezifana ne-pod ezinembewu ezininzi, ezibizwa ngokuba ziinkozo ngabathengi bazo. Le ntsapho imelwe malunga ne-600 yegenera eneentlobo ezingaphezu kwe-13.000.
Ukubeka ngokwamaqela amaqela okutya ahlukeneyo, iFood and Agriculture Organization yeZizwe eziManyeneyo (FAO) ibiza zonke izityalo ezilinyelwa ukuvelisa imbewu yazo okanye iinkozo ezomisiweyo ngegama elithi Legume. Kwakhona abantu abatya iimbotyi babiza iimbewu eziphekiweyo nezivunwa kwizityalo ezinemidumba. Ngendlela efanayo, babiza imifuno ngezityalo ezilinywa ukuvuna eluhlaza ukuze zidle kwaye, basebenzisa igama elithi i-oilseeds kwezo zivela kwizityalo ezityalwe ukutsalwa kweoli yazo.
Ngolu luhlu lweFAO, iimbotyi ziyakuba yimbewu yezi: Iertyisi, iiLentils, iimbotyi ezomileyo (ezikwabizwa ngokuba ziimbotyi, iimbotyi, iimbotyi), ii-ertyisi ezomileyo (ii-ertyisi, ii-ertyisi), iimbotyi ezomileyo. Imizekelo yeqela le-oilseeds i-soybean kunye ne-peanuts okanye i-peanuts, kwaye phakathi kwemifuno ingabonakaliswa njengee-peas ezitsha, iimbotyi eziluhlaza okanye iimbotyi ezintsha, iimbotyi ezibanzi kunye neembotyi zegromegranate okanye iimbotyi ezintsha. Kunyaka ka-2018 ngokweFAO, malunga ne-92,28 yezigidi zeetoni zeepulses zaveliswa kwihlabathi liphela.
Iinkozo okanye iimbewu ezibizwa ngokuba yiLegumes zenziwa kwigynoecium yentyatyambo, inekhapeli enye evula kwi-ventral suture kunye ne-dorsal nerve, ebonisa iivalvu ezimbini apho imbewu ibonwa kumqolo we-ventral. Iifom zemidumba kwiintlobo ezahlukeneyo zemidumba zihlala zithe tye kwaye zinenyama. Uninzi lweepods zinenyama yangaphakathi e-spongy, ene-velvety texture kunye nombala omhlophe. Ingaphakathi lepod yi-mesocarp kunye ne-endocarp yesiqhamo.
Izixhobo
Izityalo eziziimbotyi zinobukhulu obahlukeneyo kunye neemilo, zinokulinganisa ukusuka kwimilimitha enye ukuya malunga neemilimitha ezingama-50. Ukwakheka kwezi mbewu ngokuqhelekileyo zinde kwaye zicinezelwe, umzekelo ezo zeembotyi okanye iimbotyi. Ezi mbewu zibonakaliswa ngokubonisa intsholongwane apho ingcambu, isiqu kunye namagqabi ayo ama-2 okuqala ahluma; Ikwanalo neliso apho amanzi adlulayo ukuya kwi-embryo kunye neecotyledons ezimbini ezenza amagqabi amabini agciniweyo. Lo vimba uyinxalenye yesondlo njengeendosperm kwiisiriyeli.
Ezi nkozo zibizwa ngokuba ziiLegumes zibaluleke kakhulu kwisondlo kunye nezoqoqosho kwaye ukusukela kumaxesha amandulo beziyinxalenye yokutya kwezigidi zabantu emhlabeni. Ezi zibonelela nge-4 grams yeprotheni kunye ne-64 kcal yemihla ngemihla yomntu. Ngokungafani namazwe asakhasayo, igalelo layo ekudleni kwansuku zonke kwabemi bayo i-6,6 grams yeprotheni kunye ne-102 kcal. Nangona kukutya okunomxholo ophezulu weprotheyini, ixabiso labo lebhayoloji liphantsi kuneeprotheyini ezibonelelwa yinyama. Nangona kunjalo, eli galelo linokuphucula xa ziphekwa ngokudibanisa iimbotyi kunye neesiriyeli ezinomlinganiselo ophezulu wesulfure amino acids.
Ixabiso lesondlo
Iinkozo ze-legume zinepesenti ephezulu yeprotheyini, ebonakala ngokuba neprotheyini ephindwe kabini nakathathu xa kuthelekiswa neesiriyeli ezininzi. Ngenxa yoko, kukutya okunika umthombo obalulekileyo kunye noqoqosho lweeprotheni zemifuno, ngakumbi kumazwe aneprotheni ephantsi kunye ne-caloric intake.
Nokuba ngala maxabiso eprotheyini yeembotyi, ixabiso labo leprotheyini yebhayoloji lisezantsi xa lithelekiswa neprotheyini kunye nexabiso lebhayoloji yenyama. Oku, kuba ezinye iimbotyi zine:
- Isixa esiphantsi sesulfure amino acids ezifana ne: methionine kunye necysteine. Abanye babo bakwi-tryptophan.
- Zinesakhiwo seprotheni esithintela isenzo se-enzymes yokugaya.
- Zine-protease inhibitors ezithintela isenzo se-enzymes yokugaya.
Ezi mpawu zithintela ukutyiswa kweprotein ze-legume grain, oku kunokutshintsha xa zidityaniswe nokunye ukutya okufana ne-cereals, kukutya okutyebileyo kwii-amino acids zesulfure (i-protein supplements). I-legumes inomxholo ophezulu we-fiber, njengoko kuboniswe ngokusetyenziswa kwe-137 grams yeembotyi ezibonelela phakathi kwe-19 kunye ne-50 iminyaka, malunga ne-57% yexabiso lefiber efunekayo.
Ixabiso lamandla emifuno liphakathi kwaye liphantsi kumafutha okanye i-lipids. Banepesenti ephantsi yamafutha agcweleyo kunye nepesenti ephezulu ye-fatty acids enempilo kubantu. Bakwabonelela ngepesenti ephakathi yeprotheyini kunye nexabiso lamandla xa kuthelekiswa nokunye ukutya. Imidumba yimithombo efanelekileyo yeevithamini B, ngakumbi ithiamin, riboflavin, niacin, folic acid, kunye neevithamini B.6 .
Ukuchaza ngcono eli galelo, lo mzekelo ulandelayo ubonisiwe: ukuba utya malunga ne-137 grams yeembotyi zasemanzini ngosuku, elilingana ne-¾ indebe yonke imihla, inika umfazi ophilileyo phakathi kweminyaka eyi-19 kunye ne-50 (ngaphandle kwabasetyhini abakhulelweyo kunye neentsana. ), malunga ne-27% yemfuno yemihla ngemihla ye-thiamin kunye ne-48% yemfuno yemihla ngemihla ye-folate. Ngakolunye uhlangothi, iLegumes ihlwempuzekile kwiivithamini ezinyibilikayo kwi-fat-soluble kunye ne-vitamin C. Unokongeza i-vitamin E enikezelwa ngeembotyi zesoya kunye namandongomane.
Banomxholo ophezulu we-calcium, i-iron, i-phosphorus kunye ne-zinc minerals. Nangona xa uthelekisa i-bioavailability yayo kunye nokutya kwemvelaphi yezilwanyana, iphantsi. I-iron kwi-legumes ayinayo i-heme iron, engaphantsi kwe-bioavailable kune-iron ye-heme efunyenwe kukutya kwezilwanyana. Oku kusetyenziswa kwe-iron non-heme kunokuba ngcono ngokudibanisa imifuno kunye nokutya okunovithamin C, okufana neetumato, kunye nokutya okucebile kwi-iron, okufana nenyama.
Izifundo ze-Epidemiological zibonisa ukuba ukusetyenziswa kweLegumes kunceda ukukhusela izifo ezingapheliyo ezifana nesifo senhliziyo, isifo seswekile kunye nokukhuluphala, kwaye kuphucula iingxaki zesisu. Ukuphucula ukuphazamiseka kwebiliary, i-gout, izifo ze-rheumatic kunye ne-anemia. Abantu abanokunyamezela i-gluten okanye i-celiac, banokutya iiLegumes kuba abanayo igluten ekubunjweni kwayo.
Iintlobo zeLegumes
Nangona inani elikhulu leentlobo ezichazwe kwintsapho yaseFabaceae, eyaziwa ngokuba yi-legumes, ezimbalwa zisetyenziselwa ukutya kwabantu kunye nemfuyo. Iimbotyi ezityiwa ngabantu kunye nemfuyo zizintlobo ngeentlobo zezityalo kwaye iindawo zesityalo ezityiwayo ziyafana naleyo isetyenziswa sisityalo njengendawo apho ziqokelela izinto ezigcinayo. Phakathi kweembotyi ezidliwayo, ezi ntlobo zilandelayo ziboniswa.
Alfalfa
Iintlobo ze alfalfa ezityiwa ngabantu I-Medicago sativa, inokutyiwa yimfuyo okanye ezinye izilwanyana zasekhaya. I-alfalfa yimifuno ehlala ixesha elide etyiwa ngabantu ngokuhluma kwehlumela. Inomsoco kakhulu kwaye ineempawu ezininzi zonyango, ezinokusetyenziselwa ukutya kwemihla ngemihla okanye zisetyenziswe njengezinto ezisetyenziswayo.
lupins okanye chochos
I-lupins yenye yezona zityalo zincinci zaziwayo, ikwaziwa nangegama eliqhelekileyo le-chochos kwaye igama layo lezenzululwazi ngu. lupins albus. Ezi chochos okanye ilupins zityiwa zintsha, zigqithise emanzini anetyuwa, kwaye zenza umgubo osekelwe kule legume. Isetyenziswe ngokubanzi kwindawo yeMeditera ixesha elide kwaye, kumaxesha akutshanje, ihlelwa njenge-superfood. Ibonakala ngokuba zizityebi kwiiprotheni, i-carbohydrates, isinyithi kunye ne-potassium, icetyiswa kubantu abane-anemic.
Ubhontshisi
Le Legume yaziwa ngamagama ahlukeneyo aqhelekileyo ngokuxhomekeke kwindawo ekhule kuyo, yaziwa njengezi: iimbotyi, iimbotyi, iimbotyi, iimbotyi, iicaraotas okanye iimbotyi, kanti ke, zibhekisa kwiinkozo zezityalo ezizezinye. Isigaba, olona hlobo lwaziwayo lulo Phaseolus vulgaris. Le legume ivela eMexico, eGuatemala nase-El Salvador, nangona namhlanje isasazwa kwihlabathi liphela. Ezi nkozo ziyinxalenye yokutya okusisiseko kumazwe akuMzantsi nakuMbindi Merika, ngakumbi iMexico. Zizityebi kwifiber, iicarbohydrates kunye neeminerali.
iimbotyi eziluhlaza
Nangona luhlobo Phaseolus vulgaris, oluluhlobo olufanayo nolo lwaziwa ngokuba ziimbotyi zezintso, iimbotyi eziluhlaza, i-chauchas, i-porotos vainitas, i-habichuelas okanye iimbotyi eziluhlaza, nezivunwa xa isiqhamo singekavuthwa kwaye ngoko ke umdumba wesityalo usathambile kwaye unokutyiwa. Idliwe kwaye ityalwe kumazwe ahlukeneyo kwiplanethi kwaye idliwe ngokubilisa emanzini.
intshontsho
Imbotyi eyaziwa ngokuba yi chickpea (ICicer arietinum), inzalelwane yaseMeditera. I-chickpea ikhuliswa kwisityalo esiziisentimitha ezingama-50 ubude, kunye neentyatyambo ezimhlophe, kunye neziqhamo ezinjenge-pod eziqulethe imbewu etyiweyo kwaye eyaziwa ngokuba yi-chickpeas. Ingumdumba oye watyiwa ukususela kumaxesha amandulo ngenxa yeempawu zayo ze-gastronomic kunye neyeza. Isityebi kwi-starch, iiprotheni kunye ne-lipids.
Iifama
Ii-ertyisi zinegama lezenzululwazi elithi IPisum sativum, sisityalo esiphuma kwiMeditera. Ziyaziwa ngamagama aqhelekileyo ee-peas, i-petipuás okanye i-peas kwaye idliwe ukususela kumaxesha amandulo, ngokwezinto ezifunyenweyo ze-archaeological malunga ne-10.000 iminyaka. Ii-ertyisi zaziwa ngokuba kukutya okutyebileyo kwivithamin B1, C, K kunye ne-A, kunye ne-iron, i-phosphorus kunye ne-magnesium.
Iimbotyi ezibanzi
Ukususela kumaxesha amandulo, le Legume ibilinywa ukuba ityiwe ngabantu nezilwanyana. Igama layo lezenzululwazi ngu Vicia wenza, sisityalo esibonakala ngokuba nobude obumalunga neemitha ezi-2, sisuka kummandla weMeditera nakuMbindi Asia. Nangona kunjalo, ilinywa kakhulu kwimimandla yase-Andean eMelika. Iimbotyi ezibanzi zizityebi kwi-calcium, i-potassium kunye ne-phosphorus. Ibonelela ngevithamin A, nazo zaziwa ngokuba ne-flatulence eziyibangelayo xa zidliwe.
iilentile ezidumileyo
Iilentile (Ilensi culinaris) lukhozo olwalutyiwa ngabantu ukusukela kumaxesha amandulo, malunga ne-8.000 ukuya kwi-9.000 yeminyaka ubudala. Zivela kuMbindi Mpuma, kwaye ngoku zisasazwa kulo lonke iplanethi, ngakumbi eMexico naseSpain. Ziziinkozo ezityebileyo kwiiprotheni, isitatshi kunye nefibers. Kwakhona iqulethe i-folic acid, i-potassium, i-magnesium, isinyithi.
Ndiyakumema ukuba uqhubeke nokwazi indalo emangalisayo kunye nendlela yokufunda ukuyikhathalela.Ndiyakumema ukuba ufunde ezi zithuba zilandelayo: