I-legumes ingelinye lamaqembu okudla abaluleke kakhulu ekudleni kwamasiko ahlukahlukene kusukela ezikhathini zasendulo. Igama elithi legume livela kwelesiLatini elithi "legumen" futhi yigama elinikezwe izitshalo zomndeni wezitshalo i-Fabaceae (owayekade eyiLeguminosae). Ngikumema ukuthi ufunde kabanzi mayelana neLegumes.
Iyini Imifino?
I-legumes yigama elinikezwa izitshalo ze-legume zonyaka ezinezithelo ezinjenge-pod ngaphakathi kwalezi zihluma phakathi kwembewu eyodwa kuya kweziyi-1 noma izinhlamvu. Phakathi kwezakhiwo zayo, okuqukethwe okuphezulu kwe-lipids, imicu, amaminerali, amavithamini, amaprotheni nama-carbohydrate kuyagqama. Inani layo eliphezulu lokudla okunomsoco bekwaziwa kusukela ezikhathini zasendulo, ngokocwaningo izitshalo zayo zokuqala ezenziwe ngabantu zisukela cishe ku-12 kuya ku-7.000 BC ngokususelwa ekutholweni kwemivubukulo e-Anatolia endaweni manje eyiTurkey.
Lapho abantu beqala ukuzinza ukuze bayeke ukuba imizulane futhi bephila ngokuzingela nokudoba kuphela, baguqukela emiphakathini enokulima okungajwayelekile nezitshalo zokusanhlamvu okusanhlamvu. Lokhu kufakazelwa yizinsalela zokutshala ezihambisana nokuvela kwezolimo ezindaweni ezahlukene zomhlaba njengeMedithera, India kanye nezwekazi laseMelika. I-legumes ingeyomndeni wakwa-Fabaceae, okuyizitshalo ezinezithelo ezinjenge-pod ezinezinhlamvu ezimbalwa, ezivame ukubizwa ngokuthi okusanhlamvu ngabathengi bazo. Lo mndeni umelwe izizukulwane ezingaba ngu-600 ezinezinhlobo ezingaphezu kuka-13.000.
Ukuhlanganisa amaqembu okudla ahlukene, iNhlangano Yezokudla Nezolimo yeNhlangano Yezizwe Ezihlangene (i-FAO) ibiza zonke izitshalo ezilinyelwa ukukhiqizwa kwembewu yazo noma okusanhlamvu omisiwe ngegama elithi Legume. Futhi abantu abadla imidumba babiza imbewu ephekwayo futhi evunwa ezitshalweni ezinemidumba. Ngendlela efanayo, babiza imifino izitshalo ezilinyelwa ukuvuna okuluhlaza ukuze zidle futhi, basebenzisa igama elithi izimbewu zikawoyela kulezo ezivela ezitshalweni ezitshaliwe ukuze kukhishwe uwoyela wazo.
Ngokwalokhu kuhlukaniswa kwe-FAO, imidumba ingaba yizinhlamvu: Uphizi, Udali, Ubhontshisi Omile (obuye ubizwe ngobhontshisi, ubhontshisi, ubhontshisi), uphizi Omile (uphizi, uphizi), Ubhontshisi Omile. Izibonelo zeqembu lembewu yamafutha amabhontshisi wesoya namakinati noma amakinati, futhi phakathi kwemifino ingaboniswa njengamaphizi amasha, ubhontshisi obuluhlaza noma ubhontshisi obusha, ubhontshisi obanzi kanye nobhontshisi wamapomegranate noma ubhontshisi omusha. Ngonyaka ka-2018 ngokusho kwe-FAO, cishe amathani ayizigidi ezingama-92,28 ama-pulses akhiqizwa emhlabeni jikelele.
Izinhlamvu noma imbewu ebizwa ngokuthi I-Legumes yakhiwe kusukela ku-gynoecium yembali, inokhapheli olulodwa oluvula ngomsele we-ventral kanye ne-dorsal nerve, ekhombisa ama-valve amabili lapho imbewu ibonakala khona kumugqa we-ventral. Izinhlobo zama-pods ezinhlobonhlobo ze-legume ngokuvamile ziqondile futhi ziyinyama. Ama-pods amaningi anenyama yangaphakathi eyisiponji, enomzimba othambile nombala omhlophe. Ingaphakathi le-pod yi-mesocarp kanye ne-endocarp yesithelo.
Izici
Imidumba inobukhulu obuhlukahlukene kanye nokuma, ingakala ukusuka kumilimitha eyodwa kuya kumamilimitha angaba ngu-50. I-morphology yalezi zinhlamvu ngokuvamile iyanwetshwa futhi icindezelekile, isibonelo lezo zikabhontshisi noma zikabhontshisi. Lezi zinhlamvu zibonakala ngokwethula igciwane okumila kulo impande, isiqu namaqabunga ayo amabili okuqala; Iphinde ibe neso lapho amanzi edlula khona ebheke ku-embryo kanye nama-cotyledon amabili akha amaqabunga amabili agciniwe. Lesi siqiwu siyingxenye yomsoco njengoba ku-endosperm ekusanhlamvu.
Lezi zinhlamvu ezibizwa nge-Legumes zibaluleke kakhulu ekudleni nakwezomnotho futhi kusukela ezikhathini zasendulo beziyingxenye yokudla kwezigidi zabantu emhlabeni. Lokhu kunikeza amagremu ama-4 wamaprotheni kanye nama-64 kcal wokudla kwansuku zonke kumuntu. Ngokungafani namazwe asathuthuka, umnikelo wawo ekudleni kwansuku zonke kwabakhileyo kuwo ungamagremu angu-6,6 amaprotheni kanye ne-102 kcal. Naphezu kokudla okunokuqukethwe okuphezulu kwamaprotheni, inani lazo lezinto eziphilayo liphansi kunamaprotheni anikezwa inyama. Nokho, lo mnikelo ungathuthuka uma uphekwa ngokuhlanganisa imidumba nezinhlamvu ezinenani eliphezulu lama-amino acid esibabule.
Inani lokudla okunempilo
Izinhlamvu ze-legume zinephesenti eliphezulu lamaprotheni, elibonakala ngokuba namaprotheni aphindwe kabili noma kathathu uma kuqhathaniswa nezinhlamvu eziningi. Ngenxa yalokhu, kuwukudla okunikeza umthombo obalulekile nowongayo wamaprotheni emifino, ikakhulukazi emazweni anamaprotheni aphansi kanye nokudla kwe-caloric.
Ngisho nalawa manani amaprotheni emifino, inani lamaprotheni ebhayoloji liphansi uma liqhathaniswa nenani lamaprotheni kanye nenani lenyama. Lokhu, ngoba eminye imidumba ine:
- Inani eliphansi le-sulphur amino acids njenge: methionine ne-cysteine. Amanye ama-tryptophan.
- Zinesakhiwo samaprotheni esivimbela isenzo sama-enzyme wokugaya.
- Anama-protease inhibitors avimbela isenzo sama-enzyme wokugaya.
Lezi zici zivimbela ukugayeka kokudla okusanhlamvu okusanhlamvu okusanhlamvu, lokhu kungashintsha uma ehlanganiswa nokunye ukudla okufana nezinhlamvu, okuwukudla okunothe ngama-amino acid esibabule (ama-protein supplements). I-legumes inokuqukethwe okuphezulu kwe-fiber, njengoba kuboniswa ukusetshenziswa kwamagremu angu-137 kabhontshisi ohlinzeka phakathi kweminyaka eyi-19 ne-50, cishe u-57% yenani le-fiber edingekayo.
Inani lamandla lemifino liphakathi futhi liphansi ngamafutha noma ama-lipids. Banephesenti eliphansi lamafutha agcwele kanye nephesenti eliphezulu lama-acids anempilo kubantu. Baphinde bahlinzeke ngephesenti elimaphakathi lamaprotheni nenani lamandla uma kuqhathaniswa nokunye ukudla. Imidumba iyimithombo emihle yamavithamini B, ikakhulukazi i-thiamin, i-riboflavin, i-niacin, i-folic acid, namavithamini B.6 .
Ukuze uchaze kangcono lo mnikelo, isibonelo esilandelayo siyaboniswa: uma udla cishe amagremu angu-137 kabhontshisi we-navy ngosuku, okulingana nenkomishi engu-¾ nsuku zonke, unikeza owesifazane onempilo ephakathi kweminyaka engu-19 no-50 (ngaphandle kwabesifazane abakhulelwe nezinsana. ), cishe u-27% wesidingo sansuku zonke se-thiamin kanye no-48% wesidingo sansuku zonke se-folate. Ngakolunye uhlangothi, iLegumes ayinawo amavithamini ancibilikayo amafutha kanye novithamini C. Ungakwazi ukwengeza uvithamini E ohlinzekwa ubhontshisi wesoya namantongomane.
Zinokuqukethwe okuphezulu kwe-calcium, insimbi, i-phosphorus kanye namaminerali e-zinc. Nakuba uma uqhathanisa i-bioavailability yayo nokudla okuvela ezilwaneni, iphansi. I-ayoni ekulegume iyi-iron engeyona i-heme, etholakala kancane kune-iron ye-heme etholakala ekudleni kwezilwane. Lokhu kusetshenziswa kwe-iron non-heme kungaba ngcono ngokuhlanganisa iLegumes nokudla okunothe ngovithamini C, njengotamatisi, nokudla okunothe ngensimbi, njengenyama.
Ucwaningo lwe-Epidemiological lubonisa ukuthi ukusetshenziswa kweLegumes kusiza ukuvimbela izifo ezingamahlalakhona njengezifo zenhliziyo, isifo sikashukela kanye nokukhuluphala ngokweqile, futhi kuthuthukisa nezinkinga zesisu. Ithuthukisa ukuphazamiseka kwe-biliary, i-gout, izifo ze-rheumatic kanye ne-anemia. Abantu abanokungabekezelelani kwe-gluten noma abayi-celiac, bangadla iLegumes ngoba ayinayo i-gluten ekubunjweni kwayo.
Izinhlobo Zemifino
Naphezu kwenani elikhulu lezinhlobo ezichazwe emndenini wakwaFabaceae, ezaziwa ngokuthi imidumba, zimbalwa ezisetshenziswa njengokudla kwabantu nemfuyo. Imidumba esetshenziswa abantu kanye nemfuyo yizinhlobo ezehlukene kanti izingxenye zesitshalo ezidliwayo ziyafana nalezo ezisetshenziswa isitshalo njengendawo lapho siqongelela khona izinto ezibekiwe. Phakathi kwemifino edliwayo, lezi zinhlobo ezilandelayo ziboniswa.
I-Alfalfa
Izinhlobo ze-alfalfa ezidliwa abantu ziyi I-Medicago sativa, ingadliwa njengefolishi yimfuyo noma ezinye izilwane ezifuywayo. I-Alfalfa isitshalo esingapheli esidliwa abantu ngokuhluma kwamahlumela. Inomsoco kakhulu futhi inezici eziningana zokwelapha, ezingase zisetshenziswe ekudleni kwansuku zonke noma zisetshenziswe njengokusetshenziswa kwezihloko.
lupins noma chochos
I-lupins ingenye yemifino eyaziwa kakhulu, futhi yaziwa ngegama elivamile lama-chochos futhi igama layo lesayensi ngu. lupins albus. Lawa ma-chocho noma ama-lupins adliwa esanda kudlula, awadlulise emanzini anosawoti, enze nofulawa osuselwe kulo mdumba. Sekusetshenziswe kabanzi endaweni yaseMedithera isikhathi eside futhi, ezikhathini zamuva nje, ihlukaniswa njenge-superfood. Ibonakala ngokucebile ngamaprotheni, ama-carbohydrates, i-iron ne-potassium, iphakanyiswa kubantu abane-anemia.
Ubhontshisi
Le Legume yaziwa ngamagama ahlukene ajwayelekile kuye ngokuthi ikhule kuphi, yaziwa ngokuthi: ubhontshisi, ubhontshisi, ubhontshisi, ubhontshisi, i-caraotas noma ubhontshisi, kanti nokho, isho izinhlamvu zezitshalo zohlobo. Phaseolus, uhlobo lwezilwane ezaziwa kakhulu I-Phaseolus vulgaris. Le legume ivela eMexico, eGuatemala nase-El Salvador, nakuba namuhla isatshalaliswa emhlabeni wonke. Lezi zinhlamvu ziyingxenye yokudla okuyisisekelo kwamazwe aseNingizimu neMelika Ephakathi, ikakhulukazi iMexico. Bacebile ku-fiber, ama-carbohydrate namaminerali.
obhontshisi abaluhlaza okotshani
Nakuba kuyizinhlobo Phaseolus vulgaris, okuyizinhlobo ezifanayo ezaziwa ngokuthi ubhontshisi wezinso, ubhontshisi oluhlaza, ama-chauchas, ama-porotos vainitas, ama-habichuela noma ubhontshisi oluhlaza, futhi ezivunwa lapho isithelo singakavuthwa ngakho-ke i-pod yesitshalo isathambile futhi ingadliwa. Iyadliwa futhi itshalwe emazweni ahlukahlukene emhlabeni futhi idliwa ngokubilisa emanzini.
uphizi
I-legume eyaziwa ngokuthi i-chickpea (I-Cicer arietinum), udabuka endaweni yaseMedithera. I-chickpea itshalwa esitshalweni esingamasentimitha angama-50 ubude, sinezimbali ezimhlophe, nezithelo ezinjenge-pod eziqukethe imbewu edliwayo futhi eyaziwa ngokuthi ama-chickpeas. Kuwumdumba owadliwa kusukela emandulo ngenxa yezimpawu zawo ze-gastronomic kanye nezokwelapha. Icebile isitashi, amaprotheni nama-lipids.
Uphizi
Ama-Peas anegama lesayensi elithi I-Pisum sativum, isitshalo esidabuka eMedithera. Zibuye zaziwa ngamagama avamile ama-peas, ama-petipuás noma ama-peas futhi asetshenziswe kusukela ezikhathini zasendulo, ngokusho kokutholwa kwemivubukulo cishe iminyaka eyi-10.000. Uphizi waziwa njengokudla okunothe ngovithamini B1, C, K no-A, kanye nensimbi, i-phosphorus ne-magnesium.
Ubhontshisi obanzi
Kusukela kudala, le Legume ibilokhu itshalwa ukuze idliwe abantu nezilwane. Igama layo lesayensi ngu ubhontshisi, isitshalo esibonakala ngokuba nobude obungamamitha angu-2, sisuka esifundeni saseMedithera nase-Asia Ephakathi. Nokho, itshalwa kakhulu ezifundeni zase-Andean eMelika. Ubhontshisi obanzi unothile ngamaminerali e-calcium, i-potassium ne-phosphorus. Ihlinzeka nge-vitamin A, futhi aziwa ngokuba ne-flatulence ebangwayo uma idliwe.
udali odumile
I-lentils (I-lenin Ceinaris) iwuhlamvu olwaludliwa abantu kusukela ezikhathini zasendulo, cishe eminyakeni eyi-8.000 kuya ku-9.000 ubudala. Zivela eMpumalanga Ephakathi, futhi okwamanje zisakazwa kuwo wonke umhlaba, ikakhulukazi eMexico naseSpain. Ziyizinhlamvu ezinothe ngamaprotheni, isitashi kanye nemicu. Futhi iqukethe i-folic acid, i-potassium, i-magnesium, insimbi.
Ngiyakumema ukuthi uqhubeke nokwazi imvelo emangalisayo nokuthi ungafunda kanjani ukuyinakekela.Ngiyakumema ukuthi ufunde lokhu okuthunyelwe: