Mekhoa ea lijo e phetseng hantle - linaoa le linaoa

Limela tsa linaoa li kholo, li na le linama, lipeo tsa limela tse mebala-bala. Linaoa, lierekisi le lensisi ke mefuta eohle ea linaoa. Meroho e joalo ka linaoa le linaoa tse ling ke mohloli oa bohlokoa oa protheine. Ke lijo tsa bohlokoa lijong tse phetseng hantle 'me li na le melemo e mengata.

Linaoa, lensisi le lierekisi li tla ka mekhoa e mengata, li bitsa chelete e nyane, 'me li fumaneha habonolo. Limela tsa linaoa tse bonolo le tse nang le tatso ea lefatše li ka jeoa ka litsela tse ngata.

LIEKETSO MALIMA

Linaoa:

• Adzuki
• Linaoa tse ntšo
• Lierekisi tse mahlo a matsho (haele hantle linaoa)
• Mantsoaki No9
• Cranberry
• Garbanzo (lierekisi tsa litsuonyana)
• Great Northern
• Liphio
• Lima
• Mung
• Sesole sa Metsing
• Pinto

Limela tse ling

• Lentile
• Lierekisi
• Linaoa tsa soya (edamame)

Linaoa le linaoa li ruile liprotheine tsa limela, fiber, li-vithamine tsa B, tšepe, folate, calcium, potasiamo, phosphorus le zinc. Linaoa tse ngata le tsona ha li na mafura.

Lijo tsa linaoa li tšoana le nama e nang le limatlafatsi, empa li na le tšepe e tlase ebile ha ho na mafura. Protheine e phahameng ea linaoa e ba etsa khetho e ntle sebakeng sa nama le lihlahisoa tsa lebese. Hangata balemi ba limela ba nka sebaka sa linaoa bakeng sa nama.

Limela tsa limela ke mohloli o moholo oa fiber 'me li ka u thusa ho ba le mala a tloaelehileng. Senoelo se le seng feela (240 mL) sa linaoa tse ntšo tse phehiloeng se tla u fa ligrama tse 15 (g) tsa faeba, e leng halofo ea chelete e khothalletsoang letsatsi le letsatsi bakeng sa batho ba baholo.

Lijo tsa linaoa li tletse limatlafatsi. Li na le lik’hilojule tse fokolang, empa li etsa hore u ikutloe u khotše. 'Mele o sebelisa lik'habohaedreite ka linaoa butle-butle, ha nako e ntse e tsamaea, e fana ka matla a tsitsitseng bakeng sa' mele, boko le tsamaiso ea methapo. Ho ja linaoa tse ngata e le karolo ea phepo e nepahetseng ho ka thusa ho theola tsoekere maling, khatello ea mali, lebelo la pelo, le likotsi tse ling tsa lefu la pelo le lefu la tsoekere.

Linaoa le linaoa li na le li-antioxidants tse thusang ho thibela tšenyo ea lisele le ho loantša maloetse le botsofali. Faeba le limatlafatsi tse ling li ruisa molemo tsamaisong ea tšilo ea lijo, ebile li ka thusa ho thibela mofetše oa tšilo ea lijo.

KAMOO BA LOKISETSANG KATENG

Lijo tsa linaoa li ka eketsoa lijong life kapa life, lijong tsa hoseng, tsa mots'eare kapa tsa lijo tsa mantsiboea. Hang ha li phehiloe, li ka jeoa li futhumetse kapa li bata.

Boholo ba linaoa tse ommeng (ntle le lierekisi le lensisi) li tla hloka ho hlatsuoa, ho kolobisoa le ho pheha.

• Hlatsoa linaoa metsing a batang ebe u khetha majoana kapa likutu.
• Koahela linaoa ka makhetlo a mararo palo ea tsona ka metsing.
• Koahela lihora tse 6.

U ka tlisa linaoa tse omisitsoeng ho pheha, tlosa pan ka boapeelong, 'me u li tlohelle lihora tse 2. Ho inela bosiu bo le bong kapa kamora ho belisa ho ba etsa hore ba se ke ba u fa khase.

Ho pheha linaoa tsa hau:

• Hlatsoa 'me u kenye metsi a hloekileng.
• Pheha linaoa ho latela litaelo tse paketeng ea hau.

Ho eketsa linaoa tse phehiloeng kapa tse makotikoting lijong tsa hau:

• Li kenye ho salsas, sopho, lisalate, li-tacos, burritos, chili kapa lijana tsa pasta.
• Li kenyeletse e le sejana se lehlakoreng ka lijo tsa hoseng, motšehare kapa lijong.
• Li tšela bakeng sa ho ina le ho ata.
• Sebelisa phofo ea linaoa ho li baka.

Ho fokotsa khase e bakoang ke ho ja linaoa:

• Kamehla kenya linaoa tse omisitsoeng.
• Sebelisa linaoa tse entsoeng ka makotikoting. Hlatsoa 'me u li hlatsoe pele u li ja.
• Haeba u sa je linaoa tse ngata, butle-butle li kenye lijong tsa hau. Sena se thusa 'mele oa hau ho tloaela fiber e eketsehileng.
• Li hlafune hantle.

MOO U KA FUMANANG MELAO

Lijo tsa linaoa li ka rekoa lebenkeleng lefe kapa lefe la korosari kapa inthaneteng. Ha li bitse chelete e ngata ebile li ka bolokoa nako e telele haholo. Li tla ka mekotla (linaoa tse omisitsoeng), makotikoti (a seng a ntse a phehiloe), kapa linkho.

RETS'ELISITSOE

Ho na le lipepe tse ngata tse monate tse sebelisang linaoa. Mona ke e 'ngoe eo u ka e lekang.

Lisebelisoa

• Makotikoti a mabeli a linaoa tse ntšo tse nang le sodium e nyane (15 oz.), Kapa 425 g
• Halofo e bohareng
• Li-clove tse peli tsa konofolo
• Li-tablespoons tse peli (30 mL) oli ea meroho
• Halofo ea teaspoon (2.5 mL) komine (fatše)
• Halofo ea teaspoon (2.5 mL) letsoai
• Kotara e le 'ngoe ea teaspoon (1.2 mL) oregano (e ncha kapa e omisitsoeng)

Litaelo

1. Hlatsoa ka hloko lero ho tsoa ho 1 can ea linaoa tse ntšo. Tšela linaoa tse ntšo tse tšolotsoeng ka sekotlolo. Sebelisa masher ea litapole ho kopanya linaoa ho fihlela li se li sa fella. Beha linaoa tse mashed ka thoko.
2. Khaola onion ka likotoana tse kotara ea lisenthimithara. Behella lieiee ka thoko.
3. Ebola li-clove tsa konofolo ebe u li fokotsa hantle. Beha konofolo ka thōko.
4. Ka pane ea sopho e bohareng, futhumatsa oli ea hau e phehang mochesong o mofuthu o bohareng. Kenya lieiee 'me u phalle metsotso e 1 ho isa ho e 2.
5. Hlohlelletsa konofolo le kumine ebe u pheha metsotsoana e meng e 30.
6. Hlohlelletsa linaoa tse ntšo tse mashed le can ea bobeli ea linaoa tse ntšo, ho kenyeletsoa le lero.
7. Ha linaoa li qala ho pheha, fokotsa mocheso ho tlase, hlohlelletsa letsoai le oregano ebe u omisa metsotso e 10, e sa koaheloa.

Mohloli: Lefapha la Temo la United States

Mekhoa ea phepo e nepahetseng ea lijo - liphala; Ho ja hantle - linaoa le linaoa; Ho theola 'mele - linaoa le linaoa; Lijo tse phetseng hantle - linaoa le linaoa; Boiketlo - linaoa le limela

Fechner A, Fenske K, Jahreis G. Litlamorao tsa likhoele tsa legume kernel le fiber ea citrus ka lisosa tsa ho beha kotsi bakeng sa mofetše oa colorectal: teko ea ho kenella ea batho ba sa sebetseng. Nutri J. 2013; 12: 101. PMID: 24060277 phatlalalitsoe.ncbi.nlm.nih.gov/24060277/.

Jenkins DJA, Kendall CWC, Augustin LSA, et al. Phello ea limela tsa limela e le karolo ea lijo tse tlase tsa glycemic ho laola glycemic le lisosa tsa kotsi ea pelo ea mofuta oa 2 lefu la tsoekere: teko e laoloang ka linako tsohle. Arch Intern Med. 2012; 172 (21): 1653-1660. PMID: 23089999 phatlalatsoa.ncbi.nlm.nih.gov/23089999/.

Micha R, Shulkin ML, Peñalvo JL, le al. Litlamorao tsa Etiologic le phepo e nepahetseng ea lijo le limatlafatsi bakeng sa kotsi ea mafu a pelo le methapo ea lefu la tsoekere: Litlhahlobo tse hlophisitsoeng le litlhahlobo tsa meta-sehlopha sa Nutrition and Chronic Diseases Expert Group (NutriCoDE). PLoS E le 'ngoe. 2017; 12 (4): e0175149. PMID: 28448503 phatlalalitsoe.ncbi.nlm.nih.gov/28448503/.

Lefapha la Temo la United States: Khetha sebaka sa ka sa Plate.gov. Linaoa le lierekisi ke lijo tse ikhethileng. www.choosemyplate.gov/eathealthy/vegetables/vegetables-beans-and-peas. E fihliloe ka la 1 Phupu, 2020.

Lefapha la Temo la Amerika le Lefapha la Bophelo le Litšebeletso tsa Botho la US. Tataiso ea lijo bakeng sa Maamerika, 2020-2025. La 9th. www.dietaryguidelines.gov/sites/default/files/2020-12/Dietary_Guidelines_for_Americans_2020-2025.pdf. E ntlafalitsoe ka December 2020. E fihlile ka la 25 Pherekhong 2021.

• Phepo e nepahetseng