Dziwani Ubwino Waumoyo wa Nandolo Wobiriwira

Author: Joost Nusselder, wolemba buku la The Essential Japanese mealner cookbook Idasinthidwa pa Okutobala 15, 2022

Green nandolo ndi zabwino kwambiri masamba kuwonjezera ku chakudya chanu. Koma kodi mukudziwa zonse zokhudza iwo?

Nandolo nthawi zambiri ndi njere yaing'ono yozungulira kapena poto yamtengo wa pisum sativum. Khodi lililonse lili ndi nandolo zingapo. Peapods ndi zipatso, chifukwa zimakhala ndi njere zomwe zimapangidwa kuchokera ku ovary ya duwa (nandolo). Dzinali limagwiritsidwanso ntchito kufotokoza mbewu zina zodyedwa zochokera ku Fabaceae monga nandolo (Cajanus cajan), cowpea (Vigna unguiculata), ndi njere zochokera kumitundu ingapo ya Lathyrus. P. sativum ndi chomera chapachaka, chokhala ndi moyo wa chaka chimodzi. Ndi nyengo yozizira yomwe imabzalidwa m'madera ambiri padziko lapansi; kubzala kumatha kuchitika kuyambira nthawi yozizira mpaka kumayambiriro kwa chilimwe malinga ndi malo. Nandolo wamba amalemera pakati pa 0.1 ndi 0.36 magalamu. Nandolo zosakhwima (ndi mu nandolo za chisanu ndi poto wachifundo) zimagwiritsidwa ntchito ngati masamba, atsopano, oundana kapena zamzitini; mitundu ya mitundu yomwe imatchedwa nandolo zakumunda imabzalidwa kuti ipange nandolo zowuma monga nandolo zogawanika kuchokera ku poto wokhwima. Awa ndiwo maziko a phala la nandolo ndi msuzi wa nandolo, zakudya zapakatikati; ku Ulaya, kudya nandolo zatsopano zobiriwira zinali zatsopano za zakudya za Early Modern. Nandolo zakuthengo zimangokhala kunyanja ya Mediterranean ndi Near East. Zofukulidwa zakale kwambiri za nandolo zinachokera kumapeto kwa nyengo ya Neolithic ku Greece, Syria, Turkey ndi Jordan. Ku Egypt, zopezeka zoyamba kuyambira ca. 4800-4400 BC m'dera la Nile delta, komanso kuchokera ca. 3800-3600 BC ku Upper Egypt. Nandolo analiponso ku Georgia mu 5th millennium BC. Kum'maŵa kwakutali, zopezedwa ndi zazing'ono. Nandolo analipo ku Afghanistan ca. 2000 BC, ku Harappa, Pakistan, komanso kumpoto chakumadzulo kwa India mu 2250-1750 BC. Mu theka lachiwiri la zaka chikwi cha 2 BC, mbewu yamtunduwu imapezeka kudera la Gangetic komanso kumwera kwa India.

M'nkhaniyi, ndikuwuzani zonse zomwe muyenera kudziwa zokhudza nandolo zobiriwira, kuphatikizapo mbiri yake, thanzi labwino, komanso momwe mungaphikire.

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Kupeza Zodabwitsa za Nandolo Zobiriwira

Nandolo zobiriwira, zomwe zimadziwikanso kuti nandolo zakumunda, ndi mtundu wa nyemba zomwe zili m'banja la Fabaceae. Zimapangidwa ndi zomera zomwe zimalimidwa kwambiri m’madera ambiri padziko lapansi, ndipo zimabwera m’njira zosiyanasiyana. Nandolo zobiriwira nthawi zambiri zimagulitsidwa zatsopano kapena zozizira ndipo zimatengedwa ngati chakudya chofunikira m'mabanja ambiri.

Mitundu Yosiyanasiyana ya Nandolo Zobiriwira

Pali mazana a mitundu ya nandolo zobiriwira, koma ambiri a iwo akhoza kugawidwa m'magulu awiri akuluakulu: nandolo zatsopano kapena zazing'ono ndi nandolo zokhuthala. Nandolo zatsopano kapena zazing'ono zimakhala zokoma komanso zosakhwima ndipo nthawi zambiri zimadyedwa zosaphika kapena zowotcha. Nandolo zowuma, komano, ndi zazikulu ndipo zimakhala ndi wowuma wambiri, zomwe zimawapangitsa kukhala abwino kupanga mbale monga msuzi wa nandolo kapena kuwonjezera mbale za mpunga.

Zakudya Zam'madzi za Nandolo Zobiriwira

Nandolo zobiriwira ndizabwino kwambiri kwa inu ndipo zimakhala ndi michere yambiri yomwe ingapindulitse thanzi lanu m'njira zambiri. Ali ndi fiber yambiri, yomwe ingathandize kupewa matenda ena ndikupangitsa kuti mukhale okhutira kwa nthawi yaitali. Amakhalanso ndi kuchuluka kwa mapuloteni, mavitamini, ndi mchere wambiri, kuphatikizapo vitamini C, vitamini K, ndi folate.

Kumbukirani Malangizo Awa Mukamagula ndi Kusunga Nandolo Zobiriwira

Pogula nandolo zobiriwira, yang'anani ubwino poyang'ana nandolo zobiriwira komanso zobiriwira. Pewani nandolo zomwe zasintha kapena zofota. Posunga nandolo zobiriwira, ndi bwino kuzisunga mufiriji ndikuzigwiritsa ntchito pasanathe masiku angapo.

Nandolo zobiriwira ndi chakudya chodziwika padziko lonse lapansi, ndipo n'zosavuta kuona chifukwa chake. Ndi zotsika mtengo, zosunthika, komanso zabwino kwambiri kwa inu. Ndiye nthawi ina mukadzafuna mtundu watsopano wa masamba, yesani nandolo zobiriwira!

Kukonzekera Nandolo Zobiriwira: Chitsogozo Chopangira Mbale Wangwiro

• Yang'anani makoko obiriwira owala omwe ali ozungulira pang'ono ndipo amamva bwino pokhudza.
• Pewani nyemba zouma, zosinthika, kapena zokhala ndi zingwe.
• Mukathyola nandolo m'munda, tambasulani tsinde kapena tsegulani nyembazo kuti muchotse nandolo.

Nkhono ndi Kutsuka Nandolo

• Tsukani makoko pansi pa madzi oyenda kuti muchotse litsiro kapena zinyalala.
• Chotsani kumapeto kwa tsinde ndikukokera chingwecho kutalika kwa poto kuti muchotse.
• Dulani poto ndikuchotsani nandolo.
• Muzimutsuka nandolo mu colander pansi pa madzi othamanga ndi kukhetsa.

Kuphika Nandolo

• Bweretsani mphika wa madzi amchere kuti chithupsa.
• Onjezani nandolo ndikuphika kwa mphindi 2-3 mpaka atakhala ofewa.
• Sungunulani nandolo ndipo nthawi yomweyo muyike mu mbale ya madzi oundana kuti asiye kuphika ndikuyika mtundu wobiriwira wobiriwira.
• Kapenanso, sungani nandolo kwa mphindi 3-4 mpaka wachifundo.
• Kuti muwonjezere kukoma, sakanizani batala, mchere, ndi tsabola kapena msuzi wotsekemera wopangidwa ndi kusungunula shuga ndi batala mu poto.

Kutumikira Nandolo

• Nandolo ikhoza kutumikiridwa ngati mbale kapena kuwonjezeredwa ku saladi, soups, ndi mphodza.
• Zimakhalanso zodziwika bwino pazakudya monga pea risotto ndi msuzi wa pea.
• Nandolo zimatha kudyedwa zosaphika, koma nthawi zambiri zimaphikidwa.
• Nandolo zimakhala ndi mafuta ochepa komanso zimakhala ndi mapuloteni ambiri komanso wowuma, zomwe zimapangitsa kuti zikhale zowonjezera pazakudya zilizonse.

Mitundu ya Pea

• Pali mitundu yambiri ya nandolo, kuphatikizapo nandolo, nandolo, ndi nandolo za Chingerezi.
• Nandolo zimadyedwa zonse, kuphatikizapo pod, ndipo zimadziwika ndi kukoma kwawo kokoma.
• Nandolo za chipale chofewa zimakhala ndi khola lathyathyathya ndipo nthawi zambiri zimagwiritsidwa ntchito pophika.
• Nandolo za Chingerezi ndizomwe zimagulitsidwa kwambiri ndipo zimagwiritsidwa ntchito pazakudya zamtundu wa nandolo.

Pea Art

• Nandolo zingagwiritsidwe ntchito popanga zojambulajambula, monga zojambula za nandolo ndi ziboliboli za nandolo.
• Mbiri yapadziko lonse yamitundu yayikulu kwambiri ya nandolo idakhazikitsidwa mu 2018, yokhala ndi zithunzi zokhala ndi masikweya mita 53 zopangidwa ndi nandolo zopitilira 300,000.

Pea Zosangalatsa

• Nandolo ndi imodzi mwa mbewu zakale kwambiri zomwe zimalimidwa, kuyambira kalekale.
• Nandolo ndi gwero lachilengedwe la shuga ndipo kutembenuka kwa shuga kukhala wowuma kumayamba pomwe mtola wathyoledwa.
• Nandolo nthawi ina ankaonedwa ngati chinthu chamtengo wapatali ndipo ankangodyedwa ndi anthu olemera okha.
• Nandolo wozizira kwambiri wolembedwa adapezeka pafamu ku England, komwe adasungidwa pa madigiri 40 Celsius kwa zaka 35.

Nandolo Wobiriwira: Chakudya Chakudya Chakudya

Mwamtheradi! Nandolo zobiriwira ndi chakudya chodziwika bwino komanso chotsika mtengo chomwe anthu ambiri amasangalala nacho. Iwo ndi gwero labwino la zakudya zofunikira ndipo amapereka ubwino wambiri wathanzi. Nazi zina mwazifukwa zomwe nandolo zobiriwira zimatengedwa ngati chakudya chathanzi:

• Wolemera mu Zakudya: Nandolo zobiriwira ndi gwero lalikulu la mavitamini ndi mchere, kuphatikizapo vitamini C, vitamini K, vitamini A, folate, ndi potaziyamu. Amakhalanso ndi chitsulo, zinc, ndi magnesium.
• Wokwera mu Fiber: Nandolo zobiriwira ndi gwero lazakudya zopatsa thanzi, zomwe zimathandizira kuwongolera kuchuluka kwa shuga m'magazi, kukonza chimbudzi, komanso kulimbikitsa kukhuta.
• Lili ndi Mapuloteni: Nandolo zobiriwira ndi gwero labwino la mapuloteni opangidwa ndi zomera, zomwe zimawapangitsa kukhala chisankho chabwino kwambiri kwa anthu omwe amadya zakudya zamasamba ndi zamasamba.
• Mafuta Ochepa: Nandolo zobiriwira zimakhala ndi mafuta ochepa, zomwe zimawapangitsa kukhala chisankho chabwino kwa iwo omwe akufuna kuchepetsa kudya kwawo kwa kalori.
• Umoyo Wathanzi: Fiber, potaziyamu, ndi vitamini C mu nandolo zobiriwira zingathandize kuteteza ku matenda a mtima.
• Zomwe Zingatheke Zotsutsana ndi Khansa: Kafukufuku wasonyeza kuti kuphatikiza kwapadera kwa phytonutrients mu nandolo zobiriwira kungathandize kuteteza mitundu ina ya khansa.

N'chiyani Chimapangitsa Nandolo Wobiriwira Kukhala Wopatsa thanzi?

Nandolo zobiriwira ndi mtundu wa nyemba zomwe zili m'banja limodzi la nyemba ndi mphodza. Amapangidwa ndi zomera zomwe zili m'banja la Fabaceae ndipo nthawi zambiri zimagulitsidwa zatsopano kapena zozizira. Nazi zina mwazakudya zomwe zimapezeka mu nandolo zobiriwira:

• Zakudya zamafuta: Nandolo zobiriwira ndi masamba okhuthala omwe amakhala ndi ma carbohydrate ovuta, kuphatikiza shuga ndi fructose.
• Mapuloteni: Nandolo zobiriwira ndi gwero labwino la mapuloteni opangidwa ndi zomera, omwe ali ndi pafupifupi 5-6 magalamu a mapuloteni pa chikho.
• CHIKWANGWANI: Nandolo zobiriwira ndi gwero labwino la ulusi wazakudya, wokhala ndi pafupifupi magalamu 4-5 a fiber pa chikho.
• Mavitamini ndi Mchere: Nandolo zobiriwira ndi gwero labwino la mavitamini ndi mchere, kuphatikizapo vitamini C, vitamini K, vitamini A, folate, ndi potaziyamu.

Momwe Mungaphatikizire Nandolo Zobiriwira Pazakudya Zanu

Nandolo zobiriwira ndi chakudya chosunthika chomwe chimatha kukonzedwa m'njira zosiyanasiyana. Nawa malingaliro amomwe mungaphatikizire nandolo zobiriwira muzakudya zanu:

• Steamed: Nandolo zobiriwira zimatha kutenthedwa ndikutumikira ngati mbale yam'mbali.
• Saladi: Nandolo zobiriwira zimatha kuwonjezeredwa ku saladi kuti zikhale zokoma komanso zokoma.
• Msuzi: Nandolo zobiriwira zitha kugwiritsidwa ntchito kupanga supu yokoma komanso yokoma.
• Kongoletsani-Mwachangu: Nandolo zobiriwira zikhoza kuwonjezeredwa kuti zikhale zokazinga kuti zikhale ndi mtundu wamtundu ndi kukoma.
• Cholowa m'malo: Nandolo zobiriwira zitha kugwiritsidwa ntchito m'malo mwa masamba ena owuma, monga mbatata kapena chimanga.

Kutsiliza

Ndiye muli nazo - zonse zomwe muyenera kudziwa za nandolo zobiriwira. Ndi masamba okoma komanso athanzi omwe mungagwiritse ntchito pazakudya zosiyanasiyana. Komanso, ndi zosavuta kuphika. Ndiye nthawi ina mukafuna chopangira chatsopano, mukudziwa choti muchite!

Onani bukhu lathu latsopano lophika

Maphikidwe apabanja a Bitemybun okhala ndi zokonzera chakudya chokwanira komanso kalozera wazophika.

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Joost Nusselder, yemwe anayambitsa Bite My Bun ndi wotsatsa, bambo ndipo amakonda kuyesa chakudya chatsopano ndi zakudya zaku Japan pamtima pa chilakolako chake, ndipo limodzi ndi gulu lake akhala akupanga zolemba zakuya za blog kuyambira 2016 kuthandiza owerenga okhulupirika ndi maphikidwe ndi nsonga zophika.