Iimbotyi zePinto: Isithako esiNxulutywayo nesisempilweni Iiresiphi zakho ezizifunayo

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa ngoJuni 27, 2022

Ibhontshisi ye-pinto yintlobo yeentlobo eziqhelekileyo iimbotyi (Phaseolus vulgaris). Yeyona mbotyi idumileyo eUnited States nakumntla ntshona weMexico, kwaye idla ngokutyiwa iphelele kumhluzi okanye icudiwe kwaye ifriziwe.

Iimbotyi zePinto sisithako esihle sokusebenzisa ekuphekeni, ngakumbi ukuba ufuna enye inyama. Kodwa uzisebenzisa njani?

Iimbotyi zePinto zilungile kwisuphu, isityu, kunye neesaladi. Zikwafanelekile ukongeza ulwakhiwo oluyintliziyo kwizitya zakho zaseMexico ozithanda njenge "imbotyi zeborracho", "iimbotyi ze-charro", kunye "neembotyi eziqhotsiweyo". Unokuzisebenzisa kwi-tacos yasekuseni kunye namaqanda aqhekekileyo.

Kwesi sikhokelo, ndiza kukubonisa indlela yokusebenzisa iimbotyi zepinto ekuphekeni kwaye wabelane ngezinye zeeresiphi zam endizithandayo.

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Yazi iimbotyi zePinto

Iimbotyi zePinto luhlobo lwembotyi ezomisiweyo ezithandwayo kwisidlo saseMexico naseMazantsi-ntshona. Ziimbotyi ezincinci, ezimile okwe-ovali kunye nomphandle onamachokoza, beige kunye nomdaka. Iimbotyi zePinto zihlala zithengiswa zomisiwe, kodwa zinokufunyanwa zinkonkxiweyo. Zisithako esingabizi kwaye silula ukongeza ekuphekeni kwakho, kwaye ziguquguquka kakhulu.

Ukufunxwa kunye nokupheka iimbotyi zePinto

Ngaphambi kokupheka iimbotyi zepinto, kubalulekile ukuba zicwilise kuqala. Ukufunxwa kunceda ukunciphisa ixesha lokupheka kwaye kwenza iimbotyi zikwazi ukugaywa. Nantsi indlela elula yokufunxa kunye nokupheka iimbotyi zepinto:

• Khetha phakathi kweembotyi kwaye ulahle nawaphina amatye okanye iimbotyi ezishwabeneyo.
• Hlanza iimbotyi phantsi kwamanzi apholileyo.
• Beka iimbotyi ebhodweni elikhulu okanye kwi-oven yaseDatshi kwaye ugubungele ngama-intshi amaninzi amanzi.
• Yongeza iqabunga le-bay, i-teaspoon yetyuwa erhabaxa, kunye nama-clove ambalwa egalikhi (ukhetho).
• Vumela iimbotyi zicwilise ubuncinane iiyure ezisi-8 okanye ubusuku bonke.
• Khupha amanzi okufunxa kwaye uhlambulule iimbotyi kwakhona.
• Buyisela iimbotyi embizeni kwaye wongeze amanzi aneleyo ukuze uwagqume malunga ne-intshi.
• Bilisa iimbotyi phezu kobushushu obukhulu, emva koko unciphise ubushushu ube phantsi kwaye uvumele ukuba ubilise iiyure ezingama-1-2, okanye de zibe zithenda ngokupheleleyo.
• Jonga iimbotyi rhoqo emva kwemizuzu engama-30 okanye ngaphezulu, wongeza amanzi amaninzi ukuba kuyimfuneko.
• Emva kokuba iimbotyi zivuthwe ngokupheleleyo, zisuse emlilweni kwaye uziyeke zipholile kulwelo oluphekayo ubuncinane imizuzu engama-30.

Pinto Bean Recipes

Iimbotyi zePinto sisithako esisebenzayo esinokusetyenziswa kwiindlela ezahlukeneyo zokupheka. Nazi iindlela ezimbalwa esizithandayo zokusebenzisa iimbotyi zepinto:

• Iimbotyi zeBorracho: Isidlo esinencasa esenziwe ngeembotyi zepinto, ibhakoni, ibhiya kunye neziqholo.
• I-Charro beans: isitya esilula, esithuthuzelayo esenziwe ngeembotyi zepinto, ibhekoni, iitumato kunye namatswele.
• Iimbotyi eziqhotsiweyo: Idiphu ekhrimu okanye isitya esisecaleni esenziwe ngokucutywa iimbotyi zepinto eziphekiweyo neziqholo kunye netshizi.
• I-tacos yeqanda eliqhekekileyo: isidlo sakusasa esikhawulezayo nesilula okanye isidlo sasemini esenziwe ngamaqanda aqhekeziweyo, iimbotyi zepinto, kunye nezinto ozithandayo.

Ilizwe Elimnandi leembotyi zePinto

Iimbotyi zePinto zinencasa ephakathi, yomhlaba enamandongomane kancinane kunye nekhrimu. Ziyizithako eziguquguqukayo ezinokusetyenziswa kwiindidi ezahlukeneyo zokutya, ukusuka kwiisuphu kunye nesityu ukuya kwiisaladi kunye neediphu. Nanga amanye amanqaku aphambili ekufuneka uwagcine engqondweni xa kufikwa kwincasa yeembotyi zepinto:

• Iimbotyi zePinto zinencasa etyebileyo, enentliziyo ezenza ibe yeyona ndlela ilungileyo kwinyama kwizitya zemifuno.
• Banefayibha emfutshane enyibilikayo exhasa amathumbu kwaye inceda ukunciphisa umngcipheko wesifo sentliziyo kunye nezinye iingxaki zempilo.
• Iimbotyi zePinto ngumthombo olungileyo weprotheyini, nekomityi enye ibonelela malunga ne-15 grams yeprotheyini.
• Zikwaphezulu kwifiber, ekunceda ukuba uhlale uziva ugcwele kwaye wanelisekile ixesha elide.
• Iimbotyi zePinto zinamafutha aphantsi kunye neekhalori, nto leyo eyenza ukuba ibe yongezwa kakhulu ekutyeni okunempilo.
• Ziyimithombo emihle ye-antioxidants, edlala indima ephambili ekuxhaseni impilo yamathambo kunye nokunciphisa umngcipheko wezifo ezingapheliyo.
• Iimbotyi zePinto kulula ukuzipheka kwaye zinokusetyenziswa kwiiresiphi ezahlukeneyo, ukusuka kwisidlo sasemini esikhawulezayo nesilula ukuya kwizitya ezintsonkothileyo ezifana nezitya zetshili kunye nerayisi.

Indlela yokusebenzisa iimbotyi zepinto ekuphekeni

Ukuba ujonge ukufaka iimbotyi zepinto kwisidlo sakho, nanga amanye amacebiso okuqalisa:

• Qala ngokukha iimbotyi zodidi oluphezulu. Jonga iimbotyi ezinobukhulu kunye nombala ofanayo, ezingenazo iimpawu zomonakalo okanye umbala.
• Ukupheka iimbotyi ze-pinto, kuya kufuneka uzicwilise ngobusuku emanzini. Gubungela iimbotyi ngee-intshi ezimbalwa zamanzi kwaye uzivumele zihlale ubuncinane iiyure eziyi-8.
• Emva kokuba iimbotyi zifumile, khupha amanzi kwaye uzihlambe kakuhle. Yongeza iimbotyi kwimbiza ephakathi kwaye uzigqume ngamanzi amatsha.
• Wabilise amanzi, emva koko unciphise ubushushu kwaye uvumele iimbotyi zibile malunga nemizuzu engama-45 ukuya kwiyure, okanye de zithambile.
• Ungazinonga iimbotyi ngetyuwa, umgubo wetshili, ikumin, okanye ezinye iziqholo ukongeza incasa.
• Iimbotyi zePinto zinokuhanjiswa ngokwazo njengesitya esisecaleni, okanye zisetyenziswe njengesiseko sezinye iiresiphi ezifana netshilisi, isuphu, kunye nesityu.
• Zikwadibanisa kakuhle nerayisi, kwaye zingasetyenziselwa ukwenza izitya ezahlukeneyo zemifuno ezifana nezitya ze-burrito kunye ne-tacos.

Ukubaluleka kweembotyi zepinto ekutyeni okunempilo

Iimbotyi zePinto kukutya okuphezulu okubonelela ngobutyebi bezempilo. Nazi ezinye zeendlela iimbotyi zepinto ezinokuxhasa ngayo impilo yakho:

• Iimbotyi zePinto zingumthombo olungileyo webutyrate, iasidi enamafutha etsheyini emfutshane enceda ukondla iibhaktheriya eziluncedo kwinkqubo yokwetyisa. Oku kunokunceda ukuphucula impilo yamathumbu kunye nokunciphisa umngcipheko weengxaki zokwetyisa.
• Zikwaphezulu kwi-fiber, enceda ukunciphisa umngcipheko wesifo senhliziyo kunye nezinye iingxaki zempilo.
• Iimbotyi zePinto ngumthombo olungileyo weprotheyini, ebalulekileyo ekwakheni nasekulungiseni izihlunu emzimbeni.
• Zikwatyebile kwii-antioxidants, ezidlala indima ebalulekileyo ekuxhaseni impilo yamathambo kunye nokunciphisa umngcipheko wezifo ezingapheliyo ezifana nomhlaza kunye nesifo sikashukela.
• Iibhontshisi zePinto kukutya okunamafutha aphantsi, okunekhalori ephantsi okunokunceda ukuxhasa ukwehla kobunzima kunye nokuphucula impilo yonke.

Uzipheka njani iimbotyi zePinto: Isikhokelo esilula

• Khetha phakathi kweembotyi kwaye ususe nawaphina amatye amancinci okanye inkunkuma
• Hlanza iimbotyi ngamanzi apholileyo kwaye uzibeke embizeni
• Yongeza amanzi aneleyo ukugquma iimbotyi ngee-intshi ezi-2
• Vumela iimbotyi zicwilise ubuncinane iiyure ezisibhozo okanye ubusuku bonke ukunciphisa ixesha lokupheka
• Khupha kwaye uhlambe iimbotyi phambi kokupheka

Ukutya kunye nokuPhakamisa

• Emva kokuba iimbotyi ziphekwe ngokupheleleyo, susa i-anyanisi kunye neqabunga le-bay
• Galela iimbotyi ngetyuwa kunye naziphi na ezinye izinongo ozikhethayo
• Vumela iimbotyi ziphole kancinci phambi kokuphakelwa
• Iimbotyi zePinto zinokuhanjiswa njengesitya esisecaleni okanye zisetyenziswe njengesithako kwiiresiphi ezahlukeneyo ezinje ngeembotyi ezigcadiweyo okanye itshilisi.
• I-toppings ekhethwayo iquka itswele elidayiweyo, i-jalapenos, okanye i-cheese echetyiweyo

Ukugcina Iimbotyi eziphekiweyo

• Vumela iimbotyi ziphole ngokupheleleyo phambi kokuba uzigcine
• Gcina iimbotyi kwisingxobo esingangeni moya kwisikhenkcisi ukuya kutsho kwiintsuku ezi-4
• Iimbotyi eziphekiweyo zinokukhenkcezwa ukuya kutsho kwiinyanga ezi-6 kwisingxobo esingangeni moya okanye kwisingxobo sefriji

Iinkcukacha ezongezelelweyo

• Iimbotyi zepinto ezomisiweyo zifuna iiyure eziyi-1-2 zokupheka esitovini
• Ukusebenzisa i-oven yaseDatshi kuvumela ixesha elide lokupheka kunye nebhontshisi yethenda
• Ukucwina iimbotyi ngobusuku kuvumela ixesha lokupheka elikhawulezayo kunye neembotyi eziphekwe ngokulinganayo
• Ukongeza ityuwa okanye izithako ezine-acidic (ezifana neetumato) ngexesha lokupheka kunokubangela iimbotyi ezinzima, ngoko ke kungcono ukongeza ezi zithako ukuya ekupheleni kwenkqubo yokupheka.
• Iimbotyi zePinto zingumthombo omkhulu weprotheyini, ifayibha, kunye nezinye izondlo, zizenza ukongezwa okunempilo kuso nasiphi na isitya.

Kutheni iimbotyi zePinto zisiSitaphu esinesondlo kwaye sisempilweni ekutyeni kwakho

Iimbotyi zePinto zingumthombo omkhulu wesondlo kwaye zinika uluhlu olubanzi lweenzuzo zempilo. Zityebile kwifiber, eyimfuneko ekugcineni i-microbiome yamathumbu esempilweni kunye nokomeleza amajoni omzimba. Ukuphakelwa kweembotyi zepinto eziphekiweyo kubonelela malunga ne-15 grams yefiber, engaphezulu kwesiqingatha sokutya okucetyiswayo kwansuku zonke. Iimbotyi zePinto zikwangumthombo olungileyo weprotheyini, ukubonelela malunga ne-15 grams ngokuphakwa. Zinamafutha aphantsi kwaye azinagluten, nto leyo ezenza zibe sisithako esikhulu kwabo banezithintelo zokutya.

Iimbotyi zePinto zinceda ekunciphiseni izifo ezingapheliyo

Uphando lubonisa ukuba ukutya iimbotyi zepinto kunokubonelela ngokhuseleko kwizifo ezingapheliyo. Uphononongo olupapashwe kwi-Journal of Nutrition lubonisa ukuba i-legumes, kuquka iimbotyi ze-pinto, ingaba sisicwangciso sokutya sokulawula nokunciphisa umngcipheko wezifo ezingapheliyo. Iimbotyi zePinto zisebenza ngakumbi ekwehliseni amanqanaba e-cholesterol yegazi kunye nokomeleza imithambo yegazi. Zikwatyebile kwi-calcium kunye ne-sodium ephantsi, nto leyo ezenza zibe kukutya okunentliziyo.

Iimbotyi zePinto ziSithako esiNyenzeko kunye neSavory

Iimbotyi zePinto zezona zityiwayo kwiSpanish, Mexican, nakwiSouthwestern American cuisine. Banencasa ye-nutty kunye nenkangeleko enamachokoza efana negama lesiSpanish elipeyintiweyo, kulapho bafumana khona igama labo. Iimbotyi zePinto zinokulungiswa ngeendlela ezahlukeneyo, kubandakanya isuphu, isityu, kunye neetacos. Zifumaneka kwiivenkile ezininzi zegrosari, zombini zomisiwe kwaye zinkonkxiweyo, zizenza zibe sisithako esilungele ukuba nazo.

Ukuqukumbela, iimbotyi ze-pinto zongeza okunesondlo kunye nempilo kuyo nayiphi na ukutya. Zizityebi kwifiber kunye nezondlo eziyimfuneko, zinceda ekunciphiseni izifo ezingapheliyo, kwaye ziyizithako eziguquguqukayo kunye ne-savory. Ke, kwixesha elizayo xa usevenkileni, qiniseka ukuba uthathe iimbotyi zepinto kwaye uqalise ukuzifaka ekutyeni kwakho.

isiphelo

Ke, unayo yonke into ekufuneka uyazi malunga neembotyi zepinto kunye nendlela yokuzisebenzisa ekuphekeni. Ziyindlela enhle yokongeza i-flavour eyongezelelweyo kunye neprotheni kwiitya zakho, kwaye zilula kakhulu ukupheka, nazo. Khumbula nje ukuba bacwilise ngobusuku kwaye uya kulunga.

Jonga incwadi yethu entsha yokupheka

Iiresiphi zosapho zikaBitemybun ezinesicwangciso esipheleleyo sokutya kunye nesikhokelo seresiphi.

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.