Muriwo

Ziva kuti mbambaira dzemumagaba dzine hutano here sedzakaomeswa. Govera zvibatsiro zvayo, kusiyana kwekudya, nezvimwe.

Tsvaga iwo akanakisa matipi ekudzivirira legume kubva mukukonzeresa gasi uye unakirwe nemabhenefiti avo ehutano pasina kusagadzikana.

Tsvaga zvimiro zvered lentil pasta. Isu tinoongorora mhedzisiro yekudya rudzi urwu rwepasta uye kuravira kwayo.

Tsvaga chikafu che lupins uye hutano hwavo hunobatsira. Isu tinoongorora iyi legume yakapfuma inotorwa seaperitif.

Tsvaga kuti rudzi rwechikafu chesoya chii. Isu tinoongorora chikafu chayo uye mhedzisiro pamuviri. Zvine ngozi?

Legumes inorongwa nemhando uye ndizvo zvatichadzidza nhasi. Mukuwedzera, isu tichazivawo mabhenefiti ayo uye contraindications.

Bhinzi chinhu chakakosha mukudya kwedu uye tichakuudza chikonzero nei. Kunyange zvazvo vanewo contraindications.

Wakambozvibvunza here kuti ndiani asingadye nyemba? Isu tinokuudza zvakanakira uye njodzi dzekudya iyi legume.

Chickpeas ine hutano hwakanyanya, yakaderera-calori uye inosiyana-siyana legume, asi zvakare ine contraindication yekufunga nezvayo.

Malegumes ane mapuroteni akawanda anowanikwa kwatiri uye kana tisingazvidye zuva nezuva, inguva yekuaedza.

Tempeh ndeye 100% vegan chikafu, yakakura muprotein, ine vhitamini B12, iyo inoderedza cholesterol uye inofarira intestinal microbiota.

Ziva zvakanakira kudya nyemba nguva dzose. Isu tinoongorora zvinokonzerwa nemuviri. Dzidzawo kudzivirira gasi kana uchidya nyemba.

Tsvaga kuti ungashandisa sei miso mumabikirwo akasiyana. Dzidza nezvehutano hwayo hunobatsira uye nei miso chikafu chine hutano.

Tsvaga kuti chii chinonzi aquafaba, chii chayo uye mabhenefiti. Isu tinokudzidzisa maitiro ekugadzira kumba aquafaba ine nyore resipi.

Ziva kuti edamame chii uye hutano hwayo hunobatsira. Tinoongorora kudya kwadzo uye kuti nei zvakanaka kudzidya nguva dzose.

Kudya nyemba kunogona kukonzera kusagadzikana mudumbu uye kuzvimba. Tsvaga kuti ndeapi ma legumes anokonzera gasi uye kuti ungaimisa sei.

Isu tinotarisa kuti hummus chii, uye kana ine hutano sezvainonzwika. Ziva mabhenefiti ayo, kukosha kwekudya uye macalorie aanopa.

Hupfu hwechickpea inzira ine hutano kwazvo yekugadzira mabikirwo. Ziva zvese zvayo zvimiro uye hutano mabhenefiti.

Peas ndeyeboka rema legumes uye yakanakira hutano hwehutano. Kubatsira kwavo kukuru muvhitamini, zvicherwa uye zvimwe zvinovaka muviri zvinovaita chikafu chenyeredzi.

Tsvaga maitiro ekugadzira chickpea hummus mune dzakasiyana vhezheni kuti udye nyemba neimwe nzira. Ziva zvazvakanakira.