Nandolo za Nkhunda: Mbiri, Chakudya, ndi Ntchito

Author: Joost Nusselder, wolemba buku la The Essential Japanese mealner cookbook Zasinthidwa Novembala 14, 2022

Nandolo ndi mtundu wa legume wochokera ku Caribbean ndi Latin America. Amalimidwa makamaka chifukwa cha makoko awo, omwe amagwiritsidwa ntchito mu supu ndi mphodza. Koma kodi iwo kwenikweni ndi chiyani? Nanga zimasiyana bwanji ndi nyemba zina?

M'nkhaniyi, ndiwona zonse zomwe muyenera kudziwa za nandolo za nkhunda, kuphatikizapo mbiri yake, ubwino wa thanzi, ndi momwe mungaphikire.

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Kodi Pigeon Nandolo Ndi Chiyani?

Zomera zosatha m'banja la Fabaceae

Nandolo za nkhunda, zomwe zimadziwikanso kuti Cajanus cajan, ndi mtundu wa nyemba zosatha zomwe zili m'banja la Fabaceae. Amachokera kumadera akale komanso olimidwa otentha komanso otentha kwambiri ndipo amadyedwa kwambiri ku South ndi Southeast Asia, Latin America, ndi Africa cuisines. Nkhumba za njiwa zinayamba zaka masauzande apitawa ndipo zakula mpaka kukhala chakudya chofunikira kwa anthu padziko lonse lapansi.

Kufalitsa ndi Kulima

Nandolo za nkhunda zimafalitsidwa makamaka ku West Africa, Congo, ndi India. Zimabwera mumitundu yosiyanasiyana, kuphatikiza zofiira, ndipo sizikula bwino. Amafuna zinthu zachilengedwe zochepa kwambiri kuposa chimanga ndipo ndi abwino kwa akatswiri a permaculturists omwe akuyesera kulima chakudya m'malo omwe si abwino. Nandolo za nkhunda zimayamikira kudulira pang'ono ndipo zimatulutsa nthambi zambiri zokoma zomwe zingagwiritsidwe ntchito ngati chakudya. Ndiwothandizanso pakuthyola zotchingira mphepo ndipo ndi maluwa ochititsa chidwi amitundu mitundu patsogolo pa madontho awo.

Chakudya ndi Kukoma

Nandolo za nkhunda ndi gwero lalikulu la mapuloteni ndi fiber, zomwe zimawapangitsa kukhala owonjezera pazakudya zilizonse. Amakhalanso ndi mavitamini ndi mchere wambiri, kuphatikizapo chitsulo, potaziyamu, ndi magnesium. Nandolo za nkhunda zimakhala ndi kukoma kwapadera komwe nthawi zambiri kumatchedwa nutty ndi earthy. Ndiwowonjezera kwambiri ku supu, mphodza, ndi ma curries, ndipo angagwiritsidwe ntchito m'malo mwa masamba ena monga letesi kapena broccoli.

Kusunga Pantry Yanu ndi Nandolo za Njiwa

Nandolo za nkhunda ndizomwe zimagwiritsidwa ntchito mosiyanasiyana zomwe zingagwiritsidwe ntchito pazakudya zosiyanasiyana. Nthawi zambiri amagwiritsidwa ntchito ku Latin America ndi Caribbean cuisine, komwe amakhala chakudya chambiri mu mpunga ndi nyemba mbale. Nandolo za njiwa zitha kugulidwa zouma kapena zamzitini ndipo ndizowonjezera kwambiri pazakudya zilizonse. Ndizosavuta kuziphika ndipo zimatha kugwiritsidwa ntchito m'maphikidwe osiyanasiyana, kuphatikiza soups, stews, ndi curries.

Ubwino Wachilengedwe

Nandolo za nkhunda ndi chisankho chosamala zachilengedwe kwa wamaluwa omwe akuyesera kuchepetsa kukhudzidwa kwawo padziko lapansi. Ndi mbewu zokonza nayitrogeni, zomwe zikutanthauza kuti zitha kuthandiza kubweza nthaka yomwe yatha. Nandolo za nkhunda zimakopanso tizilombo tothandiza, kuphatikizapo njuchi, zomwe zingathandize kutulutsa mungu wa zomera zina m'munda mwanu. Ndiwothandiza makamaka kwa alimi omwe akuyesera kulima chakudya m'madera omwe alibe nthaka yabwino.

Kufotokozera / Kukumana

Maonekedwe

Nandolo za njiwa, zomwe zimatchedwanso Jamaican gungo nandolo, ndi nyemba zazing'ono mpaka zapakatikati zomwe zimakhala ndi utoto wofiirira mpaka kuwonetseredwa kofiirira ndi zobiriwira. Mbewu yamkati imakhala yopepuka, yokhala ndi mthunzi wa goldenrod. Zikakhala zatsopano, nyembazo zimakhala zofewa ndipo zimapangika ngati zophikidwa.

zakudya

Nandolo ndi gwero labwino kwambiri la mapuloteni komanso amapereka phosphorous. Kafukufuku wasonyeza kuti nyemba sizitaya thanzi lililonse pakagayidwe kake. Ku India, amakhulupirira kuti ndizothandiza pochiza matenda otsekula m'mimba ndi kamwazi. Phala ndi madzi a nyemba amagwiritsidwa ntchito kuchotsa madontho ku chitsulo chosapanga dzimbiri.

Kukonzekera

Nandolo ya nkhunda imatha kudyedwa yaiwisi ikakhwima, koma imayenera kutsukidwa kaye. Podayo imathanso kuviikidwa kwa maola angapo kapena usiku wonse musanaphike. Akhoza kutenthedwa kapena kuphikidwa mumphika wokwera kwa mphindi 30 mpaka atakonzeka. M'munsimu muli njira zomwe nandolo za nkhunda zingagwiritsire ntchito:

• Kudya ngati chotupitsa
• Zophikidwa mu stews kapena curries
• Zowonjezeredwa ku mbale za mpunga
• Amagwiritsidwa ntchito mu supu
• Amadulidwa mu dips kapena kufalikira

Flavour Pairings

Nandolo za njiwa zimakhala ndi kukoma kofatsa, kwa mtedza komwe kumagwirizana bwino ndi citrus, kokonati, ndi nkhumba. Abi Cowell, wophika ku Jamaican, amawona nandolo za nkhunda monga chakudya chambiri cha Indian ndi Africa.

Etymology ndi Mayina Ena

Chiyambi cha Mawu akuti "Pigeon Pea"

Nandolo ya nkhunda imatchulidwa mofala ndi mayina ambiri, kuphatikizapo Congo pea, Angola pea, red gram, no-eye pea, ndi gungo pea. Mawu akuti "pigeon nandolo" amachokera ku mbiri yakale ya kugunda ndi kulera nkhunda ku Africa. Nandolo ankagwiritsidwa ntchito ngati chakudya cha nkhunda, ndipo kupezeka kwake pakulima mbalame kunayambitsa dzina lake.

Mayina Ena a Nsonga

Kupatula mayina omwe tawatchulawa, nandolo ya njiwa ili ndi mayina ena m'madera osiyanasiyana padziko lapansi. Ena mwa mayinawa ndi awa:

• Zosangalatsa ku India
• Kadios ku Philippines
• Nyemba za Gandule ku Puerto Rico
• Pois d'Angole in French
• Fio-fio ku Brazil

Kugwiritsa Ntchito Pea ya Nkhunda mu Chingerezi

Mawu oti "pigeon pea" amagwiritsidwa ntchito kwambiri m'maiko olankhula Chingerezi, koma sikuti amangokhala. Ku United States, mawu akuti "nyemba" amagwiritsidwa ntchito kwambiri m'zakudya za ku Puerto Rico. Ku United Kingdom, mawu akuti "gramu yofiira" amagwiritsidwa ntchito muzakudya zaku India.

Mbiri ndi Chiyambi cha Nandolo za Nkhunda

Mkangano pa Chiyambi cha Nandolo za Nkhunda

Mbiri ya nandolo ya njiwa sidziwika bwino, ndipo pali mkangano pakati pa magulu amadera omwe amanena kuti mbewuyo inachokera. Komabe, zimaganiziridwa kuti nandolo za nkhunda zinkanyamulidwa ndi amalonda ndikufalikira padziko lonse lapansi. Umboni wina wakale kwambiri wa nandolo za njiwa zomwe zidapezeka m'mabwinja azaka za 3000 BCE m'malire a Sanganakallu ndi Kalaburagi ku India.

Kuweta Pakhomo ndi Kufalikira kwa Nandolo za Nkhunda

Nandolo za njiwa zimaganiziridwa kuti zimawetedwa m'dera la peninsular ku India, kumene mtundu wakutchire wa chomeracho, Cajanus scarabaeoides, umapezeka. Chomeracho ndi chodula ndipo chimapezeka kumadera ouma ku India. Umboni wakale kwambiri wogwiritsa ntchito nandolo ku India unayamba nthawi ya Neolithic, cha m'ma 2000 BCE. Chomeracho chidapezekanso pamalo a Bronze Age ku Tuljapur ku Maharashtra, India.

Malondawa analola kusinthanitsa chuma ndi ntchito zaulimi, ndipo nandolo za nkhunda zinafalikira padziko lonse lapansi. Anthu a ku Iguputo akale ankagwiritsa ntchito nandolo, ndipo mbewuzo zinkapezeka m’manda a afarao. Amakhulupirira kuti nandolo za nkhunda zinafalikira ku America kudzera mu malonda a akapolo ndipo zinayambitsidwa ndi James Macrae m'zaka za m'ma 1700. Chomeracho chinali chachibadwa ndipo chinayamba kutchuka pakati pa anthu a ku Philippines ndi ku Puerto Rican amene anayamba kusamuka kupita kumadera a ku America kukagwira ntchito m’minda ya nzimbe.

Nandolo za Nkhunda Masiku Ano

Masiku ano, nandolo za nkhunda zimadyedwa padziko lonse lapansi ndipo zimatchuka m'zakudya zambiri. Chomeracho chimalimidwabe ndipo chimadyedwa ku India, Africa, ndi ku Caribbean. Mitundu yosiyanasiyana ya nandolo ya nkhunda imagawidwa m'magulu awiri, gulu la Cajanifolia, ndi gulu la Cajanus cajan. Omalizawa adagawidwanso m'magulu awiri akulu, Alphonne ndi de Cadolie.

Zosangalatsa: Zolemba za botanical za nandolo zinalembedwa m'Chiarabu ndi Hendrik van Rheede m'zaka za zana la 17.

zakudya

Wolemera mu zakudya

Nandolo za nkhunda ndi gwero lalikulu la zakudya, kuphatikizapo:

• Mapuloteni: Kapu imodzi ya nandolo yophika imakhala ndi pafupifupi magalamu 11 a mapuloteni, zomwe zimapangitsa kuti ikhale gwero lalikulu la mapuloteni opangidwa ndi zomera.
• Ulusi: Kapu imodzi ya nandolo yophika imakhala ndi pafupifupi magalamu 9 a ulusi, womwe ndi wofunikira kuti kugaya chakudya kukhale koyenera.
• Mavitamini ndi mchere: Nandolo ndi gwero labwino la folate, iron, magnesium, ndi potaziyamu.

Ochepa mafuta ndi zopatsa mphamvu

Nandolo za nkhunda zimakhala ndi mafuta ochepa komanso ma calories, zomwe zimawapangitsa kukhala owonjezera pazakudya zabwino. Chikho chimodzi cha nandolo yophika chimakhala ndi:

• 170 calories
• 1 gm ya mafuta
• 31 magalamu a chakudya
• 9 magalamu a fiber
• 11 magalamu a mapuloteni

Magwero a njiwa nandolo

Nandolo za nkhunda zimapezeka kwambiri m'misika ya Latin America, Africa, ndi Asia. Atha kupezekanso m'masitolo apadera komanso ogulitsa pa intaneti. USDA ikunena kuti kapu imodzi ya nandolo yophika yophika imakhala ndi:

• 170 calories
• 1 gm ya mafuta
• 31 magalamu a chakudya
• 9 magalamu a fiber
• 11 magalamu a mapuloteni

Kulima

Kufalitsa Kwawo

Nandolo ndi mbewu yayikulu m'madera otentha komanso otentha padziko lapansi. Amalimidwa muulimi wa mvula m'madera ouma monga mbewu yayikulu kapena yokhayo kapena amasakanizidwa ndi mbewu zina monga manyuchi, mapira, ndi mtedza. Nandolo za nkhunda zimatha symbiosis ndi mabakiteriya omwe amagwirizana ndi mizu yawo, omwe amalemeretsa dothi ndi symbiotic nitrogen. Izi zimawapangitsa kukhala mbewu yoyenera kumadera akutali.

Kulima Kwamakono

Bungwe la International Crops Research Institute for the Semi-Arid Tropics (ICRISAT) likufuna kulimbikitsa nandolo za nkhunda ngati mbewu yopatsa thanzi komanso m'malo mwa mbewu zomwe zasokonekera. Bungweli lapanga mitundu ya nandolo, kuphatikizapo mitundu ina ya nandolo yomwe imatha kukolola m’malo mwa mbewu zonse. Mitundu imeneyi yachulukitsa zokolola, ndipo ina imatha kupanga ma kilogalamu 2,000 pa hekitala.

Chopereka cha John

John, katswiri wa zomera komanso ndale wa ku Trinidad, adapanga nandolo zosiyanasiyana zomwe zimabereka makoko akuluakulu ndipo zimabereka kwambiri osatha. Mitundu iyi ndi yachilengedwe ku Mozambique ndi Uganda ndipo imakhala ndi malo okwana mahekitala 2,000. Kusiyanasiyana kwa nandolo za nkhunda kumathandizira kuti mahekitala ambiri alimidwe, ndi cha ndi das caldeiras pachilumba cha Fogo kukhala malo okulirapo padziko lonse lapansi.

Pomaliza, nandolo za njiwa ndi mbewu yamitundumitundu yomwe imatha kulimidwa mosavuta kumadera osiyanasiyana padziko lapansi. Amagwirizana kwambiri ndi mabakiteriya omwe amawonjezera nthaka ndi nayitrogeni, zomwe zimapangitsa kuti zikhale mbewu yoyenera kumadera akutali. Njira zamalimidwe achikhalidwe monga kubzala kangapo ndi kubzala mosiyanasiyana zikugwiritsidwabe ntchito mofala, koma njira zamakono zapangidwa kuti ziwonjezeke zokolola. John wathandizira pakukula kwa mitundu ya nandolo za njiwa zachulukitsa zokolola ndipo zapangitsa kuti ikhale mbewu yabwino kwa alimi.

Momwe Mungakulire Nandolo za Nkhunda

Kusankha Malo Oyenera Kulima Nandolo

Poganizira za komwe mungamere nandolo, ndikofunika kukumbukira kuti ndi zomera zolimba zomwe zimatha kupulumuka m'nthaka yosauka komanso osasamalidwa. Komabe, kuti mupeze zokolola zabwino komanso zomera zathanzi, muyenera kuzipatsa malo abwino okulirapo. Nawa maupangiri osankha malo oyenera kulima nandolo:

• Nandolo zimafuna dzuwa lathunthu, choncho sankhani malo omwe pamakhala kuwala kwa dzuwa kosachepera maola 6 patsiku.
• Nthaka iyenera kukhala yopanda madzi komanso kukhala ndi pH pakati pa 5.5 ndi 7.5. Nandolo za nkhunda zimatha kulekerera dothi la alkaline pang'ono, koma sizimayenda bwino mu nthaka ya acidic.
• Pewani madera omwe ali ndi zomera zopikisana, monga nandolo za nkhunda zimatha kufalikira mwamphamvu ndikutenga zakudya zambiri kuchokera ku zomera zina.
• Nandolo za njiwa zimakula mu USDA hardiness zones 9-11, koma zimatha kukula m'madera ena monga pachaka.

Kuyambira Nandolo za Nkhunda kuchokera ku Mbewu

Nandolo za nkhunda nthawi zambiri zimayambira ku njere, zomwe zimatenga pafupifupi mwezi umodzi kuti zimere. Umu ndi momwe mungayambitsire njiwa kuchokera kumbewu:

• Ziviike mbeu m'madzi kwa maola 24 musanabzale kuti zimere mosavuta.
• Bzalani mbeu mozama inchi imodzi mu nthaka yabwino.
• Thirirani mbeu ndi kusunga dothi lonyowa, koma osati madzi.
• Nandolo za nkhunda zimatha kubzalidwa mumiphika kapena pansi.

Kusamalira Nandolo

Nandolo zanu zikamera, zimafunikira chisamaliro chochepa. Nawa maupangiri osamalira nandolo:

• Thirirani zomera nthawi zonse, makamaka nthawi ya kukula.
• Perekani feteleza wowonjezera ngati masamba ayamba kuoneka achikasu kapena ngati zomera sizikutulutsa momwe ziyenera kukhalira.
• Nandolo za nkhunda zimatha kukula mpaka mamita 10, choncho onetsetsani kuti mumapereka chithandizo ku zomera.
• Nandolo za nkhunda zimatha kukololedwa pamene nyembazo zasanduka zofiirira ndi zouma, nthawi zambiri pakadutsa miyezi 4-5 mutabzala.

Kulima nandolo za nkhunda ndikosavuta komanso kopindulitsa. Ndi chisamaliro chochepa, mutha kupanga nandolo zambiri zopatsa thanzi zomwe zimakhala zabwino kwambiri pa supu, mphodza, ndi ma curries.

ntchito

Ntchito Zophikira

Nandolo, zomwe zimadziwikanso kuti feijão, guandú, kapena nyemba za ku Congo, ndi mbewu zomwe zimatha kugwiritsidwa ntchito m'njira zosiyanasiyana. Nazi zina mwazakudya zomwe zimagwiritsidwa ntchito kwambiri pophika nandolo:

• Nandolo za nkhunda zimatha kulowetsedwa m'malo mwa nyemba iliyonse m'maphikidwe ambiri, kuphatikizapo supu, mphodza, ndi saladi.
• Zitha kuviikidwa ndi kutenthedwa, kenaka zimaphatikizidwa ndi zinthu zina zopangira ma slaws, dips, ndi kufalikira.
• Nandolo za nkhunda zimakondedwa ndi akatswiri azakudya chifukwa ndi gawo lofunikira pazakudya zopatsa thanzi komanso ndi magwero abwino a mapuloteni kwa omwe amadya masamba.
• Zitha kumera, zomwe zimawonjezera kusungunuka kwawo ndikuchepetsa kuchuluka kwa shuga wosagawika womwe umakhalabe munyemba.
• Ku Brazil, nandolo za nkhunda zimagwiritsidwa ntchito popanga chakudya chotchedwa "arroz com feijão verde," chomwe chimaphatikizapo mpunga ndi nandolo za verdean pigeon.
• Ku Kenya ndi madera ena a Kum’mawa kwa Africa, nandolo zimagwiritsidwa ntchito pa chakudya chotchedwa “mbaazi na maharage,” chomwe nthawi zambiri amachipatsa chapati kapena ugali.
• Ku Enugu ndi madera ena a madera olankhula Chiigbo ku Nigeria, nandolo za nkhunda zimadziwika kuti "ẹchịcha" kapena "achịcha" ndipo nthawi zambiri zimagwiritsidwa ntchito mu supu za kanjedza.
• Ku India ndi madera ena a ku Indian subcontinent, nandolo za nkhunda ndizofunika kwambiri za mapuloteni ndipo zimagwiritsidwa ntchito ngati choyambirira chotsatira ku roti.
• M'chigawo cha Western Visayas ku Philippines, nandolo ndizomwe zimagwiritsidwa ntchito kwambiri pazakudya zotchedwa "kadios baboy langka," zomwe ndi mphodza zomwe zimapangidwa ndi miyendo ya nkhumba yosuta komanso jackfruit.

Ntchito Zachikhalidwe ndi Zachikhalidwe

Nandolo za njiwa zinayamba kalekale ndipo zakhala zikugwiritsidwa ntchito m’zikhalidwe zosiyanasiyana. Nazi zitsanzo:

• Ku Dominican Republic, nandolo ndi chinthu chofunika kwambiri pa chakudya chotchedwa “moro de guandules,” chomwe ndi mbale ya mpunga ndi nsawa zomwe nthawi zambiri amazipatsa nyama.
• M’mphepete mwa nyanja ya Caribbean ku Colombia, nandolo za nkhunda zimagwiritsidwa ntchito kwambiri pa chakudya chotchedwa “sopa de guandú con carne,” chomwe ndi msuzi wopangidwa ndi nandolo ndi nyama.
• Ku San Basilio de Palenque, dera la maroon ku Colombia, nandolo za nkhunda zimagwiritsidwa ntchito popanga chakudya chotsekemera chotchedwa "dulce de guandú," chomwe ndi nyemba zosakaniza ndi zotsekemera.
• Pa Semana Santa, kapena kuti Sabata Loyera, m’mayiko ambiri a ku Latin America, nandolo zimagwiritsidwa ntchito popanga chakudya chotchedwa “habichuelas con dulce,” chomwe ndi mchere wotsekemera komanso wotsekemera wopangidwa ndi nandolo, mkaka wa kokonati, ndi zina.

Kudya Nandolo

Wapadera Komanso Wokoma: Nandolo za Nkhunda Monga Njira Yamasamba

Nandolo za nkhunda ndi njira yapadera komanso yokoma yamasamba yomwe imatha kukhala yofunika kwambiri kukhitchini yanu. Mbeu zozungulira izi ndizofanana ndi kapangidwe ka nyemba za lima, koma ndi kukoma kwa nutty komwe sikungatsutsidwe. Nandolo za njiwa ndizosiyana kwambiri ndi nyemba zina ndi nyemba, makamaka m'madera otentha, chifukwa zimalekerera chilala ndi nyengo yotentha, yamvula.

Kukhazikika kwa Nandolo za Nkhunda

Kusamalira zachilengedwe

Nandolo ndi mbewu yokhazikika yomwe imakula bwino m'malo osiyanasiyana. Zimapirira chilala ndipo zimatha kumera m'nthaka yosauka, zomwe zimapangitsa kuti zikhale bwino kwambiri kubzala m'madera omwe zomera zina zingavutike. Kuphatikiza apo, nandolo za njiwa zimathandizira kuti nthaka ikhale ndi thanzi labwino mwa kuwonjezera kuchuluka kwa nayitrogeni ndikuchepetsa kukula kwa udzu. Amakhalanso ndi chisankho chabwino kwambiri cha thanzi, kuthandizira kugaya chakudya, mpumulo wa kudzimbidwa, kupewa kutulutsa magazi m'thupi, komanso kutsika kwa cholesterol yoyipa, zomwe zonse zimathandizira kukhala ndi thanzi labwino lamtima komanso kuchepa thupi.

Komabe, monga mbewu iliyonse, nandolo za nkhunda zimakhudza chilengedwe. Pamafunika pafupifupi malita 3,000-5,000 (800-1,300 magaloni) amadzi kuti apange kilogalamu imodzi ya nandolo ya nkhunda. Kuonjezera apo, mpweya wa nandolo ndi wochepa kwambiri, ndi kilogalamu imodzi (2.2 pounds) ya nandolo imapanga chofanana ndi kuyendetsa galimoto kwa makilomita 1.6. Ngakhale kuti nandolo za nkhunda sizidziwika kuti zimawononga kwambiri chifukwa cha kuipitsidwa ndi mankhwala, zimafuna kugwiritsa ntchito madzi, zomwe zingawononge nyama ndi zomera zomwe zimadalira madzi omwewo.

Zomwe Muyenera Kuziganizira Pogula Nandolo

Kukula ndi Maonekedwe

Pogula nandolo, kukula ndi maonekedwe ndizofunikira kuziganizira. Yang'anani nandolo zonenepa komanso zolimba zomwe zilibe zopindika kapena zosinthika. Mkati mwa nsawawa uyenera kukhala wamphamvu komanso wotumbululuka.

Kukolola ndi Kukhwima

Nandolo za nkhunda zimafuna nthawi yochuluka kuti zikhwime, kuyambira miyezi ingapo mpaka chaka. Nandolo zazing'ono za nkhunda sizoyenera kudyedwa ndipo zimatha kukhala zonyansa. Yang'anani nandolo zokhwima zomwe zapeza kukula kwake.

Zosangalatsa Zokhudza Pigeon Nandolo:

1. Nandolo Ya Nkhunda Yakhala Ikulimidwa Chiyambireni Ulimi:

Nkhunda za nkhunda ziyenera kuti zinachokera ku India ndipo zakhala zikulimidwa kwa zaka zoposa 3,500. Kenako anafalikira ku Africa ndi ku America ndi amalonda ndi ofufuza.

2. Nandolo Zimapereka Chakudya Chamtengo Wapatali cha Zinyama:

Nandolo za nkhunda sizimangopatsa thanzi anthu komanso nyama. Shrub imatha kugwiritsidwa ntchito ngati chakudya cha ziweto, ndipo nkhuni zitha kugwiritsidwa ntchito ngati nkhuni.

3. Nandolo Zimadziwika Kuti Zimateteza Kumatenda:

Nandolo za nkhunda zimakhala ndi mankhwala otchedwa lectin, omwe amateteza ku matenda. Gululi limadziwika kuti limalimbana ndi mitundu ina ya mabakiteriya ndi ma virus.

4. Nandolo Ndi Zopatsa thanzi:

Nandolo ndi gwero lazakudya zambiri, zomwe zimakhala ndi mavitamini ambiri monga thiamin ndi niacin. Ndiwofunikanso kuti mukhale ndi sodium yochepa komanso kuchuluka kwa fiber.

5. Nandolo Zili ndi Antioxidant Yapadera:

Nandolo za njiwa zili ndi mankhwala otchedwa cajanus, omwe ndi antioxidant apadera omwe amakhudza kwambiri thanzi la munthu. Mankhwalawa amadziwika kuti ali ndi machiritso osiyanasiyana.

6. Nandolo Ndi Mbeu Yofunika Kwambiri Pazabwino Zophikira:

Nandolo za nkhunda ndizofunikira kwambiri pazakudya zambiri zophikira, kuphatikiza zakudya zaku India, Africa, ndi Latin America. Amagwiritsidwa ntchito pazakudya zosiyanasiyana, kuphatikiza soups, stews, curries.

7. Nandolo Ndi Mbeu Yofunika M'madera Ena Ouma:

Nandolo ndi mbewu yabwino kumadera ena owuma chifukwa imakula bwino m'malo ovuta komanso owuma mwachangu. Zitha kusungidwa kwa nthawi yayitali osawonongeka, zomwe zimapangitsa kuti zikhale chakudya chofunikira m'malo omwe mbewu zina sizingamere.

8. Nandolo Zili ndi Zowona Zopatsa thanzi:

Nandolo zokhwima zokhwima zimakhala ndi 43.2 magalamu a chakudya, 21.7 magalamu a mapuloteni, ndi 1.5 magalamu a mafuta. Amakhalanso ndi mchere wambiri monga chitsulo, phosphorous, potaziyamu, ndi zinc.

9. Nandolo Zili ndi Mafuta Athanzi:

Nandolo ndi gwero labwino lamafuta athanzi, kuphatikiza mafuta a monounsaturated ndi polyunsaturated. Mafutawa ndi ofunikira kuti mukhale ndi thanzi labwino komanso kuchepetsa chiopsezo cha matenda a mtima.

10. Nandolo za Nkhunda Ndi za Banja la Fabaceae:

Nandolo ndi za banja la Fabaceae, lomwe limaphatikizapo nyemba monga nyemba, mphodza, ndi mtedza. Ndi zomera za m’madera otentha zomwe zimamera bwino m’madera otentha ndipo ndi mbewu yofunika kwambiri m’madera ambiri padziko lapansi.

Pomaliza, nandolo ndi mbewu yapadera komanso yosunthika yomwe imapereka zabwino zambiri kwa anthu ndi nyama. Zakudya zawo zopatsa thanzi, zophikira zosiyanasiyana, komanso kuthekera kwawo kukula m'malo ovuta zimawapangitsa kukhala chofunikira kwambiri m'zikhalidwe zambiri padziko lonse lapansi.

kusiyana

Nandolo Vs Nkhuku

Chabwino anthu, nthawi yakwana yoti tikambirane za nyemba. Mwachindunji, tiyeni tikanize nandolo ndi nandolo kuti tiwone yemwe atuluka pamwamba.

Choyamba, mphesa. Anyamata aang'onowa amachokera ku Middle East ndi madera a Mediterranean ndipo ndiwofunika kwambiri pazakudya zamasamba ndi zamasamba. Amakhala ndi mapuloteni ambiri komanso fiber, zomwe zimawapangitsa kuti azigwiritsidwa ntchito mosiyanasiyana muzakudya monga hummus, falafel, ndi curry. Kuphatikiza apo, amabwera mu mawonekedwe a pasitala tsopano, kuti mutha kukonza ma carb anu ndi mbali ya mapuloteni.

Koma dikirani, pali zambiri! Nkhuku ndi magwero abwino kwambiri a antioxidants, omwe adalumikizidwa kutsitsa cholesterol ndikuwongolera kuwongolera shuga m'magazi. Ndipo ngati ndinu wosadya nyama, mvetserani: nandolo zili ndi mchere wofunikira monga chitsulo, zinki, ndi magnesium, komanso mavitamini a B monga thiamine ndi folate.

Tsopano, tiyeni tikambirane nandolo ya nkhunda. Mitundu ya nyembazi imalimidwa kwambiri kumadera otentha komanso otentha ndipo ndi chakudya chofunikira kwambiri m'maiko ngati India, Africa, ndi South America. Amadziwika ndi kukoma kwawo kolemera komanso kusinthasintha pakuphika.

Nanga ndi chiyani chomwe chimasiyanitsa nandolo ndi nandolo? Poyamba, ali ndi mkuwa, magnesium, potaziyamu, phosphorous, selenium, ndi vitamini B1. Kuphatikiza apo, ali ndi chitsulo chochuluka kuposa nandolo, yomwe ndi nkhani yabwino kwa aliyense amene akufuna kuwonjezera chitsulo.

Koma musawerenge nandolo pakali pano. Ali ndi nandolo za njiwa m'madipatimenti a manganese ndi folate. M'malo mwake, chikho chimodzi cha nandolo chimakwirira 84.8% ya zosowa zanu za tsiku ndi tsiku za manganese, pomwe nandolo zimangotenga 39.7%. Ndipo ngati muli ndi pakati kapena mukuyesera kutenga pakati, folate ndi mchere wofunikira kwambiri womwe nandolo zimakhala nazo.

Ndiye ndani amapambana mpikisano wa legume? Kuyitana kovuta, abale. Nkhuku ndi nyemba zamtundu uliwonse, zodzaza ndi mapuloteni, fiber, ndi zakudya zosiyanasiyana zofunika. Koma ngati mukuyang'ana nyemba zokhala ndi chitsulo chochulukirapo komanso kukoma kokoma, nandolo ya nkhunda ingakhale njira yopitira. Mulimonse momwe zingakhalire, simungapite molakwika ndi malo opangira magetsi awa.

Nandolo Za Nkhunda Vs Yellow Split Nandolo

Chabwino anthu, tiyeni tikambirane kusiyana kwa njiwa ndi chikasu yogawanika nandolo. Tsopano, ine ndikudziwa zomwe inu mukuganiza, “Ndani amasamala? Ndi nandolo basi!” Koma ndikhulupirireni, pali zambiri kuposa izo.

Choyamba, tiyeni tiyambe ndi zoyambira. Nandolo za njiwa ndi nandolo zogawanika zachikasu zimachokera ku mitundu yosiyanasiyana ya banja la nyemba. Nandolo za njiwa mwasayansi zimadziwika kuti Cajanus cajan, pomwe nandolo zogawanika zachikasu zimakhala za mtundu wa Pisum sativum. Onani, tikuyamba kukopeka ndi mayina achilatini.

Tsopano, tiyeni tikambirane za maonekedwe. Nandolo za nkhunda zimakhala zozungulira kapena ellipsoid ndipo zimabwera mumitundu yosiyanasiyana, kuphatikizapo zoyera, zonona, zofiirira, ndi zakuda. Panthawiyi, nandolo zogawanika zachikasu zimakhala, zabwino, zachikasu. Zodabwitsa, ndikudziwa. Koma apa pali chinthu, amasokonezeka mosavuta ndi nandolo zogawanika, zomwe zimadziwikanso kuti chana dal. Choncho, ngati mumakayikira, ingokumbukirani kuti nandolo zogawanika zachikasu ndizo zomwe zimawoneka ngati anapiye.

Kusunthira kukoma ndi kapangidwe. Nandolo za nkhunda zimakhala zofewa komanso zofewa zikaphikidwa. Nthawi zambiri amagwiritsidwa ntchito muzakudya zaku India kupanga dhal kapena zokometsera zotchedwa sambhars. Kumbali ina, nandolo zogawanika zachikasu zimakhala ndi kukoma kokoma pang'ono komanso mawonekedwe a mushy akaphikidwa. Amagwiritsidwa ntchito kwambiri mu supu ndi mphodza, ndipo ndizofunika kwambiri mu supu ya nandolo ya Dutch, yomwe imadziwikanso kuti erwtensoep. Yesani kunena zimenezo kasanu mofulumira.

Koma dikirani, pali zambiri! Nandolo ndi gwero lalikulu la mapuloteni komanso ma amino acid ofunika monga methionine, lysine, ndi tryptophan. Amakhalanso ndi ulusi wopatsa thanzi, womwe ndi wabwino kuti zinthu ziyende, ngati mungandiyendere. Pakali pano, nandolo zogawanika zachikasu zimakhala ndi mapuloteni ambiri komanso mafuta ochepa, ndipo zimakhala ndi zakudya zapamwamba kwambiri kuposa nyemba zilizonse. Chifukwa chake, ngati mukuyang'ana masewera anu a fiber, nandolo zogawanika zachikasu ndi njira yopitira.

Pomaliza, pamene nandolo ndi nandolo zogawanika zachikasu zingawoneke ngati nyemba zina zosasangalatsa, aliyense ali ndi makhalidwe akeake ndi ntchito. Choncho, nthawi ina mukadzafika ku golosale, musamangotenga nandolo iliyonse yakale. Tengani kamphindi kuti muzindikire kusiyanako ndikusankha yomwe ili yoyenera kwa inu. Ndipo ngati zina zonse zilephera, ingokumbukirani, onsewa ndi abwino kuposa mphukira za Brussels.

Kutsiliza

Chifukwa chiyani nandolo za nkhunda zimakoma kwambiri? Nandolo za nkhunda zimakoma chifukwa zimakhala ndi kakomedwe kake ndipo zimakhala zosinthasintha, zomwe zimawapangitsa kukhala abwino kwambiri pa mphodza, soups, ndi curries. Zimakhalanso zosavuta kukula, zomwe zimawapangitsa kukhala abwino kwa minda ya permaculture. Kotero, ngati mukuyang'ana mbewu yatsopano yoti muyese, ganizirani kuwonjezera nandolo kumunda wanu! Ingokumbukirani kuwaviika usiku wonse musanaphike!

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