"Legume" yog lub ntsiab lus siv los piav txog cov nroj tsuag uas tsim cov noob taum hauv thiab suav nrog cov khoom noj xws li taum, taum pauv, taum pauv, taum pauv, lentils thiab txiv laum huab xeeb. Kev koom nrog ntau cov legumes rau hauv koj cov zaub mov tsis yog tsuas yog lub tswv yim noj qab haus huv (raws li lawv ib txwm muaj ntau cov vitamins, cov zaub mov thiab fiber ntau) - lawv kuj tuaj yeem muaj txiaj ntsig zoo li ib feem ntawm kev yuag poob. Legumes yog ntau yam thiab tuaj yeem npaj tau hauv ntau txoj kev sib txawv kom haum rau cov palates.
Cov kauj ruam
Ntu 1 ntawm 3: suav nrog ntau yam legumes hauv koj cov zaub mov noj
Kauj Ruam 1. Ntxiv legumes rau kua zaub thiab stews
Ua noj legumes, xws li lentils, taum taum liab, cais cov taum, taum pauv, taum fava lossis taum dub ua kom qab thiab noj qab nyob zoo ntxiv rau kua zaub thiab stews. Vim lawv cov ntsiab lus muaj protein ntau, lawv kuj tseem hloov pauv tau zoo rau nqaij/nqaij qaib/ntses, tshwj xeeb tshaj yog tias koj yog neeg tsis noj nqaij.
- Nco ntsoov tsau taum thiab taum ua ntej muab ntxiv rau cov kua zaub thiab cov stews, yog li cov khoom muaj peev xwm ua rau muaj teeb meem sib xyaw tau tawm mus.
- Chickpeas kuj tseem hu ua garbanzo lossis ceci taum rau qee tus neeg thiab yog cov khoom tseem ceeb hauv hummus. Fava taum qee zaum raug xa mus rau taum taum dav vim lawv cov duab zoo nkauj.
- Lwm lub npe rau taum dub yog taum taum.
Kauj Ruam 2. Siv cov legumes ntawm cov zaub nyoos
Ntau hom qoob loo kuj mus tau zoo nrog zaub xam lav, tshwj xeeb lentils, taum dub-eyed peas, edamame taum thiab Lima taum. Sprinkle tag nrho cov taum, taum pauv lossis lentils nyob rau sab saum toj ntawm cov zaub xam lav khov nab kuab, lossis ntxiv lawv rau cov qos yaj ywm txias. Nco ntsoov tias dub-eyed peas thiab lentils tsis tas yuav tsau ua ntej.
- Legumes mus tau zoo nrog ntau yam zaub xam lav, suav nrog cov creamy thiab cov roj thiab cov kua txiv hmab txiv ntoo.
- Soy nuts (roasted soybeans) ua kom qab thiab noj qab nyob zoo rau feem ntau cov zaub nyoos.
- Edamame tseem paub tias yog cov taum ntsuab thiab feem ntau tau noj ncaj qha los ntawm lub lauj kaub tom qab ua noj thiab ntsev.
- Lima taum kuj qee zaum hu ua taum taum lossis taum Madagascar.
Kauj Ruam 3. Hloov cov hmoov nplej nrog cov noob taum hauv av
Thaum ua ncuav qab zib, muffins thiab qhob cij, hloov li ntawm 10% ntawm cov hmoov nplej nrog cov taum hauv av zoo, xws li lupine, garbanzo lossis fava taum hmoov. Lawv yuav muab koj cov khoom ci ntau dua fiber ntau thiab protein ntau, thiab yuav yooj yim dua rau zom thiab zam yog tias koj nkag siab gluten - uas yog hauv cov nplej thiab ntau lwm cov nplej.
- Txiav txim siab ntxiv cov taum dawb los yog lentils rau koj cov brownies thiab cupcakes, tab sis tsuas yog tsis qhia koj cov menyuam! Cov taum dub ua tau zoo heev gluten-dawb brownies.
- Siv lub tshuab kas fes thiab teeb nws "zoo" lossis "espresso" txhawm rau zom taum thiab taum pauv rau hauv hmoov ua ntej ua noj/ci nrog nws.
- Koj tuaj yeem ua cov taum taum huv hauv cov zom zaws lossis cov khoom noj khoom haus yog tias koj tsis xav muab pov tseg koj li kas fes grinder.
Kauj Ruam 4. Pab legumes li dips rau cov chips thiab veggies
Qee cov legumes tuaj yeem nplawm (ua kom huv), ua ke nrog cov roj zaub me me thiab ua rau qab dips rau chips, qhob cij thiab veggies - hummus yog tus piv txwv zoo thiab ua los ntawm cov taum pauv. Hummus yog cov rog tsawg, muaj protein ntau poob uas koj tuaj yeem kis rau ntawm qhob cij lossis muab nrog cov zaub ua zaub, xws li carrots, celery thiab zucchini.
- Hummus thiab lwm yam raws li cov taum pauv tau ntau heev hauv Middle Eastern thiab Mediterranean cuisine.
- Rov ua dua taum taum yog nrov heev hauv Mexico thiab South America lub tebchaws thiab siv rau taco chips thiab hauv burritos.
- Sim ua kom ntsim edamame poob thiab ua haujlwm nrog pita chips thiab veggies.
Kauj Ruam 5. Sim ua tsev veggie burgers nrog legumes
Lwm lub tswv yim zoo rau cov neeg tsis noj nqaij lossis cov neeg uas xav txo cov nqaij liab hauv lawv cov zaub mov yog veggie burgers ua los ntawm cov taum pauv. Hauv av lentils lossis chickpeas ua lub hauv paus zoo rau cov zaub patties, txawm hais tias lawv muaj qhov nyiam sib nrug yog tias koj ci lawv zoo li hamburger patties. Hauv av cov taum tseem ua ke zoo nrog cov nceb kom ua veggie patties.
- Hloov chaw ntawm cov hniav, ntxiv cov roj zaub me me rau lub lauj kaub thiab maj mam kib lossis sauté cov veggie patties rau ob peb feeb ua ntej ntxiv rau hauv lub khob noom cookie.
- Ntxiv cov cheese rau veggie burgers tuaj yeem ua qab, tab sis qee zaum cov tib neeg uas muaj teeb meem zom cov taum kuj tseem muaj lactose tsis kam - yog li nws tuaj yeem yog "ob npaug whammy."
Kauj Ruam 6. Xav txog legumes hauv cov khoom qab zib
Txawm hais tias nws yuav suab txawv rau cov neeg Asmeskas feem ntau, taum thiab lwm yam legumes tau ntev los ua cov khoom qab zib hauv lwm cov kab lis kev cai, tshwj xeeb yog cov neeg Asian xws li Nyij Pooj, Tuam Tshoj thiab Nyab Laj. Piv txwv zoo ntawm cov khoom qab zib suav nrog Nyab Laj taum paj npleg thiab Japanese adzuki taum khov.
- Cov taum Japanese adzuki, tseem hu ua cov taum taum lossis taum liab, tau ua rau cov taum qab zib qab zib hauv Nyij Pooj thiab Tuam Tshoj thiab kis rau ntawm mov thiab crackers.
- Cov taum no tsis yog qab zib heev, yog li yuav tsum tau ntxiv qab zib rau lawv.
Ntu 2 ntawm 3: Kawm Yuav Yuav Li Cas, Npaj thiab Ua Noj Legumes
Kauj Ruam 1. Xaiv cov txiv hmab txiv ntoo tshiab es tsis hloov cov kaus poom
Yuav cov taum qhuav qhuav thiab lwm yam legumes los ntawm koj lub khw muag khoom hauv nroog yog lub tswv yim zoo tshaj plaws vim tias lawv zoo li tsis kim dua, qab dua thiab muaj txiaj ntsig zoo (nyob ntawm seb koj ua noj lawv li cas) piv rau cov kaus poom ntau yam. Ntau cov taum qhuav (dub, rog, taum taum) muaj nyob hauv cov khw muag khoom tseem ceeb, txawm hais tias koj yuav tsum tau mus rau tom khw lossis cov khw muag zaub mov noj qab haus huv tshwj xeeb kom pom ntau yam tsis meej, xws li qee hom taum.
- Yog tias koj tuaj yeem them taus, yuav cov txiv hmab txiv ntoo organic (taum) los ntawm cov thawv ntim khoom ntawm cov khw muag khoom noj - lawv zoo li muaj cov txiaj ntsig hloov pauv ntau dua, uas ua rau lawv tshiab dua.
- Kev yuav cov kaus poom legumes tshem tawm qhov xav tau kom so lawv ua ntej noj mov, tab sis koj yuav tsum tseem yaug lawv kom huv si kom tshem tawm cov sodium ntau thiab cov tshuaj tiv thaiv los ntawm cov kua ua kua.
Kauj Ruam 2. Txheeb los ntawm koj cov qoob loo qhuav ua ntej khaws cia lossis so
Ua ntej khaws cia, so los yog npaj koj cov qoob loo qhuav hauv tsev nws yog qhov zoo tshaj rau kis lawv tawm ntawm lub txee huv thiab tshawb xyuas sai sai rau ib qho puas, tsis muaj xim lossis tawg ua ntej. Cov taum taum tawg tuaj yeem ua rau lwm tus mus rau qhov tsis zoo sai dua, yog li yog tias koj pom ib qho, pov lawv tawm - nyiam dua rau hauv lub thawv ntim quav los yog pob zeb. Koj kuj tseem tuaj yeem pom qee cov khib nyiab tsis xav tau, xws li pob zeb me me lossis cov ceg ntoo, uas koj yuav tsum tau tshem tawm ua ntej khaws cia lossis npaj lawv.
- Thaum txheeb, khaws cov noob qoob loo qhuav hauv cov thawv cua txias rau hauv qhov chaw txias, qhuav uas tsis tau txais tshav ntuj ncaj qha.
- Feem ntau, feem ntau cov taum qhuav thiab lwm yam qoob loo tuaj yeem khaws cia txog li ib xyoos yog tias ua tiav. Cov kaus poom ntau yam feem ntau kav ntev dua, ob peb xyoos lossis ntau dua.
Kauj Ruam 3. So cov legumes feem ntau ua ntej koj noj lawv
Cov taum qhuav, nrog rau qhov tshwj xeeb ntawm cov txiv ntseej dub, cais cov taum thiab lentils, yuav tsum tau tsau rau hauv dej ua ntej noj lossis ua noj vim tias nws rov tso dej rau lawv thiab pab tshem tawm qee yam tsis zoo uas ua rau muaj teeb meem zom zaub mov. Piv txwv li, taum taum, tuaj yeem ua rau muaj tshuaj lom yog tias noj cov nqaij nyoos thiab tsis pub dawb. Koj tuaj yeem qeeb tsau lossis tsau cov taum sai sai nyob ntawm ntau npaum li cas koj yuav tsum npaj zaub mov.
- Txhawm rau kom qeeb: tso 1 phaus ntawm cov noob taum qhuav (xws li taum) nrog 10 khob dej hauv lub lauj kaub thiab npog hauv lub tub yees thaum hmo ntuj lossis tsawg kawg 4 teev.
- Txhawm rau tsau sai: nqa 1 phaus ntawm cov noob taum qhuav thiab 10 khob dej mus rau hauv lub lauj kaub, tom qab ntawd npog thiab cia simmer rau ib mus rau plaub teev ntawm chav sov.
- Cov sib xyaw ua rau muaj teeb meem zom zaub mov hauv cov qoob loo suav nrog phytic acid, lectins thiab saponins. So kom qhuav cov qoob loo tuaj yeem pab tshem tawm cov sib xyaw no tawm.
Kauj Ruam 4. Kawm paub yuav ua li cas ua taum thiab lwm yam qoob loo
Tom qab so taum los yog lwm yam qoob loo, yaug lawv ua ntej ua ntej muab ntxiv rau hauv lub lauj kaub. Npog cov taum (lossis lwm yam legumes) nrog txog peb zaug ntawm lawv cov dej thiab tom qab ntawd ntxiv cov tshuaj ntsuab lossis cov txuj lom uas koj nyiam ua ntej nqa lub lauj kaub mus rau lub rhaub. Thaum rhaub, txo cua sov thiab simmer cov taum tsis pub tsawg kawg 45 feeb, nplawm lawv qee zaum, kom txog thaum lawv muaj kev sib tw. Lub sijhawm ua noj ua haus nyob ntawm seb hom taum los yog legume.
- Ntxiv ntsev los yog cov khoom xyaw acidic (kua txiv, txiv lws suav) rau cov taum thaum lawv siav thiab sib tw. Ntxiv ntsev thaum ntxov tuaj yeem ua rau taum tawv thiab nce sijhawm ua noj.
- Koj paub taum (thiab feem ntau lwm yam legumes) tau ua noj kom zoo thaum lawv tuaj yeem zom tau yooj yim nrog rab rawg.
Ntu 3 ntawm 3: Nkag Siab Yuav Ua Li Cas Legumes cuam tshuam qhov hnyav thiab kev noj qab haus huv
Kauj Ruam 1. Noj cov legumes rau lawv cov ntsiab lus muaj fiber ntau
Cov legumes xws li taum, taum pauv thiab lentils muaj cov roj ntau hauv cov dej (thiab qee qhov fiber ntau tsis tuaj yeem ua tau), uas ua rau kom ua rau koj nrawm dua thiab txo qhov kev xav ua kom ntau dhau. Qhov tshwm sim yog tias noj cov zaub mov muaj fiber ntau yog qhov zoo rau poob phaus. Piv txwv, qee qhov kev tshawb fawb qhia tias kev noj cov taum ib txwm muaj feem cuam tshuam nrog BMI qis (lub cev qhov hnyav ntsuas), lub duav me me thiab txo kev pheej hmoo ntawm kev rog.
- Ib qho kev pab ntawm legumes tuaj yeem pab ua kom poob phaus los ntawm lawv cov txiaj ntsig ntawm kev txo qis kev tshaib plab mus txog plaub teev.
- Kev tshawb fawb qhia tias cov neeg uas noj li 3/4 ntawm ib khob ntawm legumes txhua hnub poob yuav luag ib phaus hnyav dua txhua lub lim tiam piv rau cov uas tsis noj cov taum pauv.
- Ib khob ntawm taum dub los yog lentils muaj txog 15 g ntawm fiber, uas yog 60% ntawm qhov pom zoo txhua hnub.
Kauj Ruam 2. Siv cov legumes kom tau txais cov protein ntau
Legumes kuj yog qhov zoo ntawm cov protein, uas yog ib qho tseem ceeb rau kev sau koj thaum lub sijhawm noj mov ib yam nkaus, tab sis nws kuj tseem xav tau txhawm rau txhim kho thiab tswj cov leeg nqaij thiab cov nqaij sib txuas. Legumes yog ib qhov zoo tshaj plaws cog los ntawm cov khoom noj muaj protein ntau thiab yog lwm txoj hauv kev zoo rau cov nqaij, uas tuaj yeem ua rau muaj cov roj (cholesterol) ntau thiab muaj roj ntau. Lub cev tseem tuaj yeem siv cov protein rau lub zog thaum cov carbohydrates tsis txaus.
- Ib khob lentils siav lossis taum dub muab txog 18 g ntawm cov protein, uas yog kwv yees li 35% ntawm qhov pom zoo txhua hnub rau cov neeg laus uas tsis yog ncaws pob.
- Cov protein siv sijhawm ntev dua txhawm rau zom cov carbohydrates (tshwj xeeb tshaj yog cov piam thaj ua kom zoo), yog li nws ua rau koj xav tias puv sijhawm ntev dua thiab tsis khaws cia ua rog yog tias koj overindulge.
- Raws li cov khoom siv protein, legumes tsis kim ntau dua li nqaij/nqaij qaib/ntses, yog li suav nrog lawv hauv koj cov zaub mov noj thiab hloov qee qhov chaw siv tsiaj tuaj yeem txuag koj cov nyiaj ntawm cov nqi khoom noj.
- Nco ntsoov, txawm li cas los xij, feem ntau cov legumes tsis ua tiav cov protein, txhais tau tias lawv tsis muaj tag nrho cuaj qhov tseem ceeb fatty acids uas tsim nyog rau koj kev noj qab haus huv thiab kev noj zaub mov xav tau. Txhawm rau kom ntseeg tau tias koj ua tau raws li qhov xav tau ntawm cov protein, ntxiv kev pab me me ntawm cov nplej nrog koj cov legumes (sim qee cov mov xim av lossis quinoa, uas yog cov protein ua tiav).
Kauj Ruam 3. Ntxiv cov legumes rau koj cov zaub mov kom txo tau txoj kev pheej hmoo ntawm ntshav qab zib
Noj cov taum (taum, taum pauv, lentils) ua ntu zus txhim kho kev tswj ntshav qab zib, uas txo qhov kev pheej hmoo ntawm hom 2 mob ntshav qab zib thiab mob plawv. Tus nqi xav tau nyob rau ib hnub rau cuam tshuam loj rau qib ntshav qab zib yog li 1 khob ntawm legumes, tsis hais hom twg. Cov fiber ntau thiab cov carbohydrates hauv cov zaub muaj qhov qis glycemic index, uas txhais tau tias lawv tau tawg qeeb thiab tsis ua rau muaj ntshav qab zib ntau ntxiv thiab tso cov tshuaj insulin.
- Hom 2 mob ntshav qab zib mellitus feem ntau tshwm sim hauv cov neeg rog dhau. Legumes tsis tsuas yog pab tswj cov ntshav qab zib, tab sis lawv pab tiv thaiv qhov hnyav tsis zoo kom pib nrog.
- Ntshav qab zib, uas tau txhais tias yog ntshav qab zib ntau ntau, yog ua rau cov hlab ntshav me me thiab cov hlab ntsha tawg, ua rau mob plawv ntau dua.
Kauj Ruam 4. Tau txais txiaj ntsig los ntawm cov qib roj cholesterol qis los ntawm kev noj legumes
Cov dej thiab cov dej tsis haum hauv cov taum, xws li taum thiab taum pauv, kuj tseem pab txo qis cov qib roj cholesterol, tshwj xeeb yog hom "tsis zoo" hu ua LDL roj cholesterol. Cov dej sib tov, xws li lignans, ua rau cov roj (cholesterol) hauv cov hlab ntshav thiab rub nws tawm ntawm kev ncig, uas tuaj yeem txo koj txoj kev pheej hmoo ntawm kab mob plawv - plawv nres, mob hlab ntsha tawg thiab atherosclerosis (hlab ntsha txhaws).
- Cov legumes tseem muaj cov roj tsawg heev thiab tsis muaj cov roj (cholesterol).
- Muaj feem cuam tshuam txog kev txo qis cov qib roj cholesterol, noj cov zaub ua ntu zus tuaj yeem txo qis ntshav siab (ntshav siab).
Lub tswv yim
- Legumes kuj yog qhov muaj txiaj ntsig zoo ntawm cov tshuaj tiv thaiv kab mob, feem ntau cov vitamins B, hlau thiab ntau yam kab kawm.
- Cov taum hauv cov kaus poom yog cov ntxiv zoo rau cov tais diav uas tsis xav tau ntau ntau, tab sis ib txwm ntws thiab yaug cov kaus poom taum pauv ua ntej ntxiv rau lawv.
- Yog tias koj tsis tuaj yeem pom lossis tsis muaj taum taum liab ntawm tes los ua kua lossis ua zaub, pinto lossis taum dub ua cov khoom zoo. rau taum taum liab.
- Ntxiv qee cov taum "stealth" rau smoothies yog ib txoj hauv kev zoo kom koj cov menyuam haus ntau taum thiab fiber ntau.
- Sim ua kom plab zom mov (xws li Beano) yog tias koj tau gassy thiab tsam plab tom qab noj cov zaub mov raws cov zaub.
