Ubhontshisi Wezinso: Ungawapheka Kanjani Ngokuphelele Njalo Ngaso sonke isikhathi Ukwenzela Izitsha Ozikhonzile

About the Author: Joost Nusselder, umbhali wencwadi yokupheka ye-Essential Japanese meal planner cookbook Kubuyekezwe ngo-Juni 27, i-2022

Izinso ubhontshisi izinhlobonhlobo zikabhontshisi ojwayelekile (Phaseolus vulgaris). Iqanjwe ngokufana kwayo ngokubukeka nombala nezinso. Amabhontshisi ezinso abomvu angadidaniswa namanye amabhontshisi abomvu, njengobhontshisi we-adzuki. E-Jamaica, abizwa ngokuthi "ama-peas abomvu".

Ubhontshisi wezinso uyingxenye enkulu ezitsheni eziningi. Akuwona ubhontshisi odume kakhulu, kodwa alungele upelepele, isitshulu, namasobho. Ngaphezu kwalokho, ziphezulu amaprotheni kanye ne-fiber.

Kulo mhlahlandlela, ngizokukhombisa ukuthi usetshenziswa kanjani ubhontshisi wezinso ekuphekeni nokuthi yini okufanele uyibheke lapho uthenga. Futhi, ngizokwabelana ngamanye amaresiphi engiwathandayo ngisebenzisa ubhontshisi wezinso.

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

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Kuyini Ukusebenza Ngobhontshisi Wezinso?

Ubhontshisi wezinso wuhlobo lwe-legume oludabuka eMelika Ephakathi neseNingizimu. Aqanjwe ngamagama afana nezinso futhi atholakala ngazo zombili izinhlobo ezomisiwe nezifakwe ethini. Ubhontshisi wezinso uyisithako esidumile ekudleni okuningi emhlabeni jikelele, okuhlanganisa amaNdiya, amaMexico, namaMelika.

Indlela yokupheka ubhontshisi bezinso?

Ukuze upheke ubhontshisi wezinso, uzodinga ukuwangeza ebhodweni elinamanzi anele ukuze uwamboze ngamasentimitha ambalwa. Bilisa amanzi bese unciphisa ukushisa kuze kubile. Vumela ubhontshisi upheke cishe imizuzu engu-45 kuya ehoreni, noma kuze kube yilapho ethambile. Uma unesikhathi esifushane, ungakwazi futhi ukupheka ubhontshisi wezinso ku-pressure cooker noma ebhodweni elisheshayo.

Yiziphi ezinye zokupheka ezimnandi zikabhontshisi wezinso?

Uma ufuna ugqozi oluthile, nazi izindlela ezimbalwa zokupheka zikabhontshisi wezinso ongazama ngazo:

• I-Vegetarian Chili: Le chilili enenhliziyo igcwele ubhontshisi wezinso, ubhontshisi we-pinto, nobhontshisi omnyama ukuze uthole ukudla okugcwele amaprotheni.
• Ukolweni kanye nesaladi likabhontshisi wezinso: Le saladi eqabulayo ihlanganisa ubhontshisi wezinso, nokunye okufana nokolweni, namakhambi amasha esidlo esilula nesinempilo.
• I-Kidney Bean Curry: Le curry ephefumulelwe yaseNdiya ihlanganisa ubhontshisi wezinso ku-sauce esekelwe utamatisi.
• Ubhontshisi wezinso nama-enchilada amazambane amnandi: Lawa ma-enchilada wemifino agcwele ubhontshisi wezinso, ubhatata, noshizi ukuze kube isidlo esimnandi nesigcwalisayo.

Thola Ukupheka: Ungawapheka Kanjani Ubhontshisi Wezinso Ukuze Uphelele

Ngaphambi kokuba uqale ukupheka, udinga ukwazi ukuthi ubhontshisi omisiwe wezinso udinga ukucwiliswa. Ukucwiliswa emanzini kusiza ukunciphisa isikhathi sokupheka futhi kukhiphe ubuthi obunobhontshisi. Nazi izinyathelo okufanele uzilandele:

• Hlanza ubhontshisi omisiwe ku-colander futhi ususe noma iyiphi imfucumfucu.
• Beka ubhontshisi ebhodweni elikhulu bese wengeza amanzi anele ukumboza okungenani ngama-intshi angu-2.
• Vumela ubhontshisi ucwiliswe okungenani amahora angu-8 noma ubusuku bonke.
• Khipha ubhontshisi bese uwuhlanza ngaphambi kokupheka.

Ukwengeza Usawoti Nezinye Izithako

• Ungafaki usawoti noma izithako ezine-acidic njengotamatisi kuze kube yilapho ubhontshisi usuqedile ukupheka. Usawoti kanye ne-asidi kungaqinisa ubhontshisi futhi kwandise isikhathi sokupheka.
• Ungakwazi ukwengeza ezinye izithako ezifana no-anyanisi, u-garlic, namakhambi ebhodweni ukuze wengeze ukunambitheka.

Amathiphu okugcina

• Isikhathi sokupheka ubhontshisi wezinso singahluka kuye ngobukhulu kanye nokusha kukabhontshisi.
• Uma ungenaso isiqiniseko sokuthi ubhontshisi usuqedile, khipha ambalwa ebhodweni futhi uwahlole ukuthi athambile yini.
• Uma ufushane ngesikhathi, ungasebenzisa umpheki ophuthumayo ukupheka ubhontshisi phezulu amahora amathathu kuya kwangu-3.
• Ungakhohlwa ukunciphisa ukushisa okungenani ngemva kokuletha amanzi ngamathumba.
• Gcoba ubhontshisi ngezikhathi ezithile ukuze unganamatheli phansi ebhodweni.
• Ukwengeza amafutha amancane ebhodweni kungasiza ekunciphiseni ukukhihliza amagwebu.
• Uma ufuna ukufunda okwengeziwe ngokupheka ubhontshisi wezinso, kunendathane yezindlela zokupheka nezindlela ezitholakala ku-inthanethi zokukusiza.

Cwilisa noma Ungacwilisi: Inkulumo-mpikiswano Enkulu Yezinso

Ukucwiliswa emanzini kuyinqubo yokucwilisa ubhontshisi wezinso omisiwe emanzini isikhathi esithile ngaphambi kokuwupheka. Abanye abantu bathi ukucwilisa ubhontshisi kungasiza ukuwohloka, kuwenze athambe, kunciphise nesikhathi sokupheka. Abanye basikisela ukuthi ukucwiliswa emanzini kusiza ukunciphisa ushukela obangela izinkinga zokugaya ukudla.

Kufanele uwucwilise nini ubhontshisi wezinso?

Nazi ezinye iziqondiso ezijwayelekile okufanele uzilandele lapho unquma ukuthi uzocwilisa ubhontshisi wezinso noma cha:

• Uma wenza isidlo esidinga isikhathi esifushane sokupheka (ngaphansi kwemizuzu engama-30), awudingi ukucwilisa ubhontshisi.
• Uma wenza isidlo esidinga isikhathi eside sokupheka (ngaphezu kwemizuzu engama-30), ukucwiliswa emanzini kungasiza ukunciphisa isikhathi sokupheka.
• Uma wenza isidlo esidinga ukuthi ubhontshisi ube nethenda futhi ukhilimu (njengesobho noma isitshulu), ukucwilisa kungasiza ukufeza lokhu kuthungwa.
• Uma wenza isidlo esidinga ubhontshisi ukugcina isimo sawo (njengesaladi), ukucwiliswa emanzini kungase kubangele ukuba bahlukane futhi balahlekelwe izikhumba zabo.

Bathini ochwepheshe?

Ayikho impendulo elingana noyedwa uma kuziwa ekucwiliseni ubhontshisi wezinso. Abanye ochwepheshe basikisela ukucwiliswa emanzini ukukhuthaza ngisho nokupheka nokunciphisa ingozi yezinkinga zokugaya ukudla. Abanye bathi ukucwiliswa emanzini akwenzi mehluko omkhulu futhi kungase kufinyeze isikhathi sokupheka kakhulu, okuholela ekuvuthweni kukabhontshisi. Ekugcineni, kukuwe ukuthi unqume ukuthi uzocwilisa noma cha ubhontshisi wakho wezinso ngokusekelwe kulokho okuthandayo kanye nesitsha osenzayo.

Yenza Ubuciko Ngobhontshisi Obomvu Bezinso

Ubani othi udinga inyama yenkomo ukuze wenze isidlo esimnandi? Ubhontshisi wezinso ezibomvu uyindlela ehlukile kulabo abakhetha ukudla kwe-vegan noma imifino. Ziwumthombo omkhulu wamaprotheni kanye ne-fiber, okubenza babe ukukhetha okunempilo kunoma yikuphi ukudla. Zama ukuwangeza ezitsheni zenyama yendabuko, njenge-chili noma i-stroganoff yenkomo, ukwandisa i-fiber futhi wehlise amafutha.

Amaresiphi asheshayo futhi alula we-Red Kidney Bean

Ingabe ufuna indlela elula yokuhlanganisa ubhontshisi wezinso ezibomvu ekudleni kwakho? Nazi izindlela zokupheka ezimbalwa ezisheshayo nezilula ongazizama:

• Ubhontshisi wezinso obomvu nesitsha selayisi: Ubhontshisi bezinso obomvu ophekiwe uphakelwa phezu kwerayisi nemifino emisha eqotshiwe kanye nesosi encane eshisayo.
• Ubhontshisi wezinso obomvu nemifino iyathosa: Gcoba u-anyanisi, u-garlic, nemifino oyikhethayo emafutheni amancane. Engeza ubhontshisi wezinso obomvu ophekiwe kanye nesoso eyenziwe ngesoso yesoya, isitoko, nesitashi sombila. Khonza ngerayisi noma ama-noodle.
• Ukusabalala kukabhontshisi wezinso obomvu: Hlanganisa ubhontshisi obubomvu obuphekiwe namakhambi amasha aqotshiwe, u-garlic, nejusi kalamula. Sabalalisa kuma-crackers noma usebenzise njengediphu yemifino.

Yenza Ubuciko Ngokupheka Kwakho

Ubhontshisi wezinso obomvu uyisithako esisebenza ngezindlela eziningi esingasetshenziswa ezitsheni ezihlukahlukene. Nazi izindlela ezimbalwa zokwenza ubuciko ngokupheka kwakho:

• Hlanganisa ubhontshisi wezinso obomvu ophekiwe nenyama yenkomo egayiwe noma i-turkey ukuze wenze i-meatball ethambile noma ibhega.
• Engeza ubhontshisi wezinso obomvu ophekiwe esobho nasezitshudeni ukuze uthole amaprotheni engeziwe kanye ne-fiber.
• Sebenzisa ubhontshisi wezinso obilisiwe futhi ocutshiwe njengesithako esiwugqinsi kumasoso nama-gravies.
• Gcoba ubhontshisi wezinso obomvu ophekiwe ku-tortilla futhi ngaphezulu ngemifino eqotshiwe kanye noshizi ukuze uthole isidlo sasemini esisheshayo nesilula noma isidlo sakusihlwa.

Vimbela Igesi Futhi Uqinisekise Ukuthi Kuphekiwe

Ubhontshisi wezinso waziwa kakhulu ngokubangela igesi, kodwa zikhona izindlela zokuwuvimbela. Ukucwilisa ubhontshisi ubusuku bonke bese ubilisa okungenani imizuzu eyi-10 kungasiza ukudiliza ushukela oyinkimbinkimbi obangela igesi. Futhi, qiniseka ukuthi ubhontshisi uphekwe kahle ngaphambi kokuphaka. Ubhontshisi ongaphekiwe ungadala izinkinga zokugaya ukudla.

Bheka Izidlo Ezidumile Ze-Red Kidney Bean

Ubhontshisi wezinso obomvu uyisithako esiyinhloko ezitsheni eziningi ezidumile ezivela emhlabeni wonke. Nazi ezimbalwa ongazama:

• Ubhontshisi obomvu nelayisi: Isidlo sendabuko esivela e-Louisiana esihlanganisa ubhontshisi wezinso obomvu, irayisi nezinongo.
• I-Rajma: Isidlo saseNdiya esidumile esenziwe ngobhontshisi wezinso obomvu, u-anyanisi, utamatisi nezinongo.
• I-Feijoada: Isitshulu saseBrazil esenziwe ngobhontshisi omnyama nobhontshisi wezinso obomvu, inyama, nemifino.
• Chili con carne: Isitshulu esibabayo esenziwe ngenyama yenkomo egayiwe, ubhontshisi wezinso obomvu, u-anyanisi, nopelepele.

Ukunciphisa Isikhathi Sokupheka

Uma unesikhathi esifushane, ubhontshisi obomvu obufakwe ethini uyindlela esheshayo nelula kunobhontshisi omisiwe. Vele uqiniseke ukuthi uwahlanza kahle ngaphambi kokusebenzisa ukususa noma yimuphi usawoti oweqile. Ungasebenzisa futhi umpheki ocindezelayo ukupheka ubhontshisi omisiwe engxenyeni yesikhathi ongawubilisa esitofini.

Ukugcina Ubhontshisi Wakho Wezinso Umusha: Amathiphu Namasu Okugcina

Ngaphambi kokuba uqale ukugcina ubhontshisi bezinso zakho, kubalulekile ukwazi ukuthi ungawulungisa kanjani ngendlela efanele. Nazi izinyathelo okudingeka uzilandele:

• Hlanza ubhontshisi omisiwe wezinso ngaphansi kwamanzi abandayo futhi ususe noma iyiphi imfucumfucu noma amatshe.
• Gcoba ubhontshisi ebhodweni elikhulu lamanzi okungenani amahora angu-8 noma ubusuku bonke. Lokhu kuzosiza ukunciphisa isikhathi sokupheka futhi kwenze kube lula ukugaya ngokukhipha i-phytic acid ne-phytohaemagglutinin.
• Khipha amanzi acwile bese uhlanza ubhontshisi futhi ngaphansi kwamanzi abandayo.
• Faka ubhontshisi ebhodweni ngesilinganiso sezinkomishi ezintathu zamanzi nenkomishi engu-3 kabhontshisi. Yibilise futhi unciphise ukushisa kube kancane, ikhava bese uvumela ukuthi ibambe cishe ihora noma ize iphekwe kodwa isaqinile kancane. Ungasebenzisa le ndlela ukupheka inqwaba kabhontshisi ongayigcina ukuze uyisebenzise kamuva.

Ukugcina Ubhontshisi Wezinso Efrijini

Uma ukhetha ukugcina ubhontshisi bezinso zakho efrijini, landela lezi zinyathelo:

• Vumela ubhontshisi ophekiwe ukuthi uphole ngokuphelele ngaphambi kokuwugcina.
• Beka ubhontshisi esitsheni esingangeni moya noma esikhwameni sepulasitiki esivaleleka kabusha.
• Lebula isiqukathi esinosuku bese usigcina efrijini kuze kube yizinsuku ezi-5.

Ukuncibilika nokusebenzisa Ubhontshisi Bezinso Eziqandisiwe

Uma usulungele ukusebenzisa ubhontshisi wakho oqandisiwe wezinso, nansi indlela yokuwuncibilikisa:

• Susa isitsha noma isikhwama efrijini bese usibeka esiqandisini ubusuku bonke ukuze sincibilike kancane.
• Ngaphandle kwalokho, ungafaka ubhontshisi obuqandisiwe ebhodweni lamanzi abilayo imizuzu embalwa ukusheshisa inqubo.

Ukuthi Izindlela Zokugcina Ziwuthinta Kanjani Ubhontshisi Wezinso

Kubalulekile ukwazi ukuthi indlela ogcina ngayo ubhontshisi wezinso zakho ingaba nomthelela ekuthungeni nasekunambithekeni kwawo. Nazi ezinye izinto okufanele uzikhumbule:

• Ukugcina ubhontshisi bezinso efrijini isikhathi eside kakhulu kungabangela ukuthi aphenduke kancane.
• Ubhontshisi wezinso oqandayo ungaphazamisa ukuthungwa kwawo, uwenze athambe kancane kunobhontshisi omusha.
• Ukufaka usawoti emanzini okupheka kungasheshisa isikhathi sokupheka kodwa kungase kuthinte ukuthungwa kukabhontshisi.

Amathiphu Okugcina Okugcina Ubhontshisi Wezinso

Nawa amanye amathiphu okugcina angakusiza ukuthi ugcine ubhontshisi bezinso zakho kusha futhi kumnandi:

• Njalo qinisekisa ukuthi ubhontshisi wakho upholile ngokuphelele ngaphambi kokuwugcina.
• Lebula iziqukathi zakho noma izikhwama ezinosuku kanye nenani likabhontshisi ngaphakathi ukuze ukusize ulandelele lokho onakho.
• Uma ukhetha ukungacwilisi ubhontshisi wakho, usengawugcina usebenzisa indlela efanayo kodwa uzodinga ukwandisa isikhathi sokupheka sibe amahora angaba ngu-2-3.
• Uma ungenaso isikhathi sokupheka iqoqo elikhulu likabhontshisi, ungagcina nobhontshisi omisiwe wezinso endaweni epholile, eyomile kuze kube yizinyanga eziyi-12.
• Uma ujahile, ungasebenzisa ubhontshisi wezinso osemathinini, ovame ukutholakala ezitolo eziningi zokudla. Vele uqiniseke ukuthi uyawakhipha futhi uwageze ngaphambi kokuwasebenzisa ku-iresiphi yakho.

Kungani Ubhontshisi Wezinso Uyisinqumo Esinempilo Sokupheka Kwakho

NgokukaBridget Benelam, usosayensi wokudla okunomsoco, ubhontshisi wezinso uyisisekelo sokudla okuningi emhlabeni jikelele futhi aziwa kabanzi ngokunambitheka kwawo okucebile nokuthungwa kwawo. Ziyinketho ethandwayo yama-vegans kanye nemifino njengoba zinikeza inketho ephansi yamafutha, amakhalori aphansi, kanye namaprotheni amaningi.

Inani Lomsoco Lobhontshisi Wezinso

Ubhontshisi wezinso ungumthombo omkhulu wamavithamini namaminerali, kuhlanganise nensimbi, ebalulekile ekusebenzeni kahle komzimba. Ingxenye ephekiwe kabhontshisi wezinso ibala engxenyeni eyodwa yezithelo nemifino yakho ezinhlanu ngosuku.

Izinzuzo Zempilo Kabhontshisi Wezinso

Ubhontshisi wezinso waziwa ngokunikeza uhla lwezinzuzo zezempilo, njenge:

• Ukunciphisa amazinga e-cholesterol
• Ukunciphisa ubungozi besifo senhliziyo
• Ukulawula amazinga kashukela egazini
• Ukuthuthukisa ukugaya

Ungawafaka Kanjani Ubhontshisi Wezinso Ekuphekeni Kwakho

Kunezindlela ezahlukene zokusebenzisa ubhontshisi wezinso ezindleleni zakho zokupheka. Nansi eminye imibono:

• Engeza ubhontshisi wezinso eresiphi yakho oyintandokazi yesaladi likabhontshisi
• Yenza ikhari kabhontshisi wezinso ngerayisi le-basmati
• Sebenzisa ubhontshisi wezinso kusikwashi se-butternut nesaladi likabhontshisi wezinso
• Bhanqa ubhontshisi wezinso nokhukhunathi ukuze uthole isobho elinomsoco
• Sebenzisa ubhontshisi wezinso eresiphi ye-chickpea kanye ne-kidney bean burger
• Yenza idiphu ye-babaganosh ye-kidney yesitayela sase-Afghan
• Yengeza ubhontshisi wezinso ekuphekeni kwakho kokubhaka ukuze uthole umsoco owengeziwe

Ithiphu Lochwepheshe: Izinongo kanye Amafutha omnqumo

Ukwengeza ukunambitheka okwengeziwe ekuphekeni kwakho kukabhontshisi wezinso, zama ukusebenzisa izinongo ezifana nekhumini, i-coriander, ne-paprika. Ungakwazi futhi ukwengeza i-drizzle yamafutha omnqumo ukuze uthuthukise ukunambitheka nokuthungwa.

Ingabe ufuna ukwazi mayelana Tinned Kidney Beans?

Ubhontshisi wezinso ezithinjiwe uyindlela elula kulabo abangenaso isikhathi sokupheka ubhontshisi omisiwe wezinso. Ziyindlela ehlukile futhi ingasetshenziswa ngendlela efanayo nobhontshisi wezinso ophekiwe. Kodwa-ke, khumbula usawoti kanye noshukela owengeziwe ezinhlobonhlobo ezifakwe emathini.

Isiphetho

Ngakho-ke, usunakho- konke odinga ukukwazi ngobhontshisi wezinso nokuthi ungawusebenzisa kanjani ekuphekeni. 

Ziwumthombo omkhulu wamaprotheni kanye nefayibha, futhi zingasetshenziswa kuzo zombili izitsha ezinoshukela nezinoshukela. Ngakho, thola ukupheka!

Bheka incwadi yethu entsha yokupheka

Izindlela zokupheka zomndeni wakwa-Bitemybun ezinohlelo lokudla oluphelele kanye nomhlahlandlela weresiphi.

Yizame mahhala nge-Kindle Unlimited:

Funda mahhala

UJoost Nusselder, umsunguli weBite My Bun ungumthengisi wokuqukethwe, ubaba futhi uthanda ukuzama ukudla okusha ngokudla kwaseJapan enhliziyweni yothando lwakhe, futhi kanye nethimba lakhe ubelokhu enza izindatshana zebhulogi ezijulile kusukela ngo-2016 ukusiza abafundi abathembekile ngezindlela zokupheka namathiphu okupheka.