Nikeza Uphizi Ithuba: I-Superfood Encane Epakisha I-Punch Enempilo

Kushicilelwe: Meyi 29, 2025 09:25:18 UTC
Igcine ukubuyekezwa: Disemba 28, 2025 16:32:00 UTC

I-Peas iyi-legume enemisebenzi eminingi eletha izinzuzo eziningi zezempilo. Zigcwele izakhamzimba ezingathuthukisa ukugaya, zisekele impilo yenhliziyo, futhi zisize ukulawula ushukela egazini. Ngezinhlobo eziningi zikaphizi ongakhetha kuzo, kukhona okuthile kwawo wonke umuntu. Thola ukuthi i-peas ingathuthukisa kanjani inhlalakahle yakho!

Leli khasi lihunyushwe ngomshini lisuka esiNgisini ukuze lenze lifinyeleleke kubantu abaningi ngangokunokwenzeka. Ngeshwa, ukuhumusha ngomshini akukabi ubuchwepheshe obuphelele, ngakho-ke amaphutha angenzeka. Uma uthanda, ungabuka inguqulo yokuqala yesiNgisi lapha:

Give Peas a Chance: The Tiny Superfood That Packs a Healthy Punch

Isitsha sama-peas aluhlaza amasha kanye nama-peas ambozwe ngamazolo ahlelwe etafuleni lokhuni lasemaphandleni elinama-peas nama-tendril ahlakazekile. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Okuthathwayo Okubalulekile

Ubhontshisi ucebile ngezakhamzimba ezibalulekile, okwenza ube nokudla okunempilo kakhulu.
Zine-calories ephansi, okuyinto enhle kakhulu ekulawuleni isisindo.
Ukudla uphizi kungasiza ukugcina inhliziyo yakho iphilile.
Ubhontshisi ulungele ukugaya ukudla ngenxa yefayibha yawo.
Zingasiza futhi ekulawuleni ushukela egazini, okuyinto enhle kubantu abanesifo sikashukela.
Kunezinhlobo eziningi zama-peas, ngalinye linokunambitheka kwalo kanye nokusetshenziswa kwalo ekuphekeni.

Isingeniso ku-Peas

Uphizi uyingxenye ethakazelisayo yomndeni we-legume, owaziwa ngokuthi i-Fabaceae. Ugcwele izakhamzimba futhi unomlando omude. Waqala ukukhuliswa eMpumalanga Ephakathi, uphizi wasakazeka ezindaweni eziningi, waba yintandokazi emasikweni amaningi.

Zingasetshenziswa ngezindlela eziningi, kusukela esobho kuya kumasaladi. Lokhu kuzenza zibe yinto enhle kakhulu kunoma yisiphi isidlo. Uphizi awumnandi nje kuphela; futhi ulungile kakhulu kuwe.

Zigcwele amavithamini, amaminerali kanye ne-fiber. Lokhu kuzenza zibe yingxenye ebalulekile yokudla okunempilo. Njengoba abantu befuna ukudla okunempilo, uphizi uya ngokuya uthandwa futhi. Zikhanga kokubili ukunambitheka okudala nokusha.

Ayini Ama-Peas?

Uphizi uyimbewu encane, eyindilinga evela esitshalweni i-Pisum sativum. Ukhula ngama-pod, kanti i-pod ngayinye iphethe imbewu engu-3 kuya ku-8. Kunezinhlobo eziningi zophizi, ngayinye inokunambitheka kwayo kanye nokusetshenziswa kwayo ekuphekeni.

Ama-peas asegadini, abizwa nangokuthi ama-peas aluhlaza, amnandi futhi athambile. Amnandi kakhulu kuma-soups, amasaladi, nokunye. Ama-peas ase-Snow ayisicaba futhi anama-pods ongawadla. Anezela ukuthosa okuhle kuma-stir-fries nama-saladi.

Ama-Snap peas ayinhlanganisela yama-garden peas nama-snow peas. Anambitheka kamnandi futhi kumnandi ukuwadla ngoba ayashesha uma uwaluma. Lolu hlobo lwenza ama-peas afanelekele izindlela zokupheka eziningi futhi abe kuhle nakuwe.

Iphrofayili Yokudla Okunomsoco Kabhontshisi

Isigamu sendebe yophizi oluhlaza oluphekiwe sinama-calories angaba ngu-67. Siphinde sibe namagremu angu-4.3 eprotheni kanye namagremu angu-4.4 e-fiber. Lokhu kukhombisa ukuthi uphizi uwukudla okunama-calories aphansi, okucebile ngezakhamzimba.

Uphizi ugcwele amavithamini namaminerali afana nevithamini A, ivithamini K, kanye nensimbi. Lezi zakhamzimba zisiza empilweni yamehlo kanye nokujiya kwegazi. Ngaphezu kwalokho, ama-antioxidants nama-polyphenols kuphizi akhulisa izinzuzo zawo zezempilo.

Ukudla uphizi kwengeza ukunambitheka ekudleni kwakho futhi kwandisa ukudla kwakho nge-fiber. Lokhu kusiza ekugayeni ukudla futhi kungakwenza uzizwe usuthi. Ngakho-ke, uphizi uyisinqumo esihle kunoma ubani ofuna ukuthuthukisa impilo yakhe kanye nokudla okunomsoco.

Izinzuzo Zempilo Zobhontshisi

Uphizi ugcwele izakhamzimba ezithuthukisa impilo yakho. Ukudla uphizi njalo kungakwenza uzizwe ungcono kakhulu. Uphizi ugcwele i-fiber, okusiza ukugaya ukudla kwakho futhi ugcine amathumbu akho ephilile.

Uphizi lusiza futhi ekulawuleni amazinga kashukela egazini. Ingxube yawo yefayibha namaprotheni igcina ushukela wakho egazini uzinzile. Lokhu kuhle kakhulu kubantu abanesifo sikashukela.

Ama-antioxidants akuma-peas alwa nezifo ezingamahlalakhona. Lawa makhemikhali anciphisa ukuvuvukala futhi avikele inhliziyo yakho. Ukwengeza ama-peas ekudleni kwakho kungakusiza ukuthi uhlale uphilile.

Ophizi abasha abaluhlaza bachitheka besuka endishini yokhuni ngaphansi kokukhanya okufudumele ngokumelene nesizinda esinethoni yomhlaba. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Kulula ukwengeza uphizi ekudleni kwakho. Zama ku-stew, salads, noma ku-stir-fries. Uphizi mncane kodwa unikeza izinzuzo ezinkulu zempilo.

Uphizi Nempilo Yenhliziyo

Ukwengeza uphizi ekudleni kwakho kungayizuzisa kakhulu inhliziyo yakho. Zigcwele i-potassium ne-magnesium, okusiza ukugcina umfutho wegazi ulawulwa. Lawa maminerali ayisihluthulelo senhliziyo enempilo futhi anciphisa ingozi yesifo senhliziyo. Ngaphezu kwalokho, uphizi unemiphumela yokulwa nokuvuvukala evikela inhliziyo yakho.

Izifundo zibonisa ukuxhumana okucacile phakathi kokudla ubhontshisi kanye nenhliziyo enempilo. Ukudla ubhontshisi nezinye ubhontshisi ngokuvamile kusho ingozi ephansi yesifo senhliziyo. Akuwona nje umthombo wamaprotheni; futhi ane-fiber yokusiza ukulawula i-cholesterol.

Nakuba uphizi ungenawo ama-omega-3 amaningi, uyindlela enhle esekwe ezitshalweni. Ukuwahlanganisa nokudla okufana nembewu yefilakisi noma ama-walnuts kungenza ukudla kwakho kube ngcono nakakhulu enhliziyweni yakho.

Izinzuzo Zempilo Yamehlo Zobhontshisi

Uphizi luhle kakhulu emehlweni akho. Lune-lutein ne-zeaxanthin eningi, evikela amehlo akho. Lawa ma-antioxidants avimba ukukhanya okuluhlaza okwesibhakabhaka okuyingozi ezikrinini.

Uphizi usiza ukugcina amehlo akho ephilile njengoba ukhula. Anganciphisa ingozi yokuwohloka kwe-macular kanye ne-cataracts. Ukudla uphizi njalo kuyindlela elula yokunakekela amehlo akho.

Ukwengeza uphizi ekudleni kwakho kuyajabulisa futhi kuhle emehlweni akho. Kunambitheka kamnandi futhi kugcwele izakhamzimba. Uphizi uyindlela emnandi yokugcina amehlo akho nomzimba wakho uphilile.

Impilo Yokugaya Ukudla kanye Nobhontshisi

Uphizi luhle kakhulu empilweni yakho yokugaya ukudla. Lugcwele i-fiber, okusiza ukugcina amathumbu akho ephilile. Le fiber ibalulekile ekuvimbeleni ukuqunjelwa nokugcina amathumbu akho ephilile.

Ukudla uphizi kungasiza futhi ukukhula kwamagciwane esifubeni sakho. I-microbiome enempilo yamathumbu ibalulekile ohlelweni lwakho lokugaya ukudla. Kuyasiza ekuvimbeleni izinkinga eziningi zokugaya ukudla. Izifundo zibonisa ukuthi ukudla ubhontshisi, njengophizi, kunganciphisa ingozi yalezi zinkinga.

Nazi ezinye izinzuzo ezengeziwe ze-fiber empilweni yokugaya ukudla:

Isekela ukusebenza kahle kwamathumbu.
Kuthuthukisa ukumuncwa kwezakhamzimba.
Kusiza empilweni yamathumbu ngokupha amabhaktheriya awusizo.

Ukwengeza uphizi ekudleni kwakho kungathuthukisa impilo yakho yokugaya ukudla. Ukudla okune-fiber eningi, njengophizi, kuhle emathunjini akho. Kusiza ekugcineni uhlelo lwakho lokugaya ukudla lusebenza kahle.

Ukulawulwa Kobhontshisi Noshukela Wegazi

Ubhontshisi muhle kakhulu ekugcineni amazinga kashukela egazini ezinzile. Unenkomba ephansi ye-glycemic, okusho ukuthi awubangeli ushukela egazini ukhuphuke ngokushesha. Lokhu kuwenza ube ofanele abantu abanesifo sikashukela abafuna ukulawula ushukela wabo egazini.

Uphizi ugcwele i-fiber namaprotheni. Lezi zakhamzimba zisiza ekunciphiseni ukuthi ama-carbohydrate amuncwa ngokushesha kangakanani. Lokhu kugcina amazinga kashukela egazini ezinzile, okuyinto enhle kulabo abanesifo sikashukela sohlobo 2. Ukudla uphizi njalo kungakusiza futhi uzizwe usuthi futhi kulawule ushukela wakho egazini.

Ukwengeza uphizi ekudleni kwakho kungaba mnandi futhi kube usizo. Nazi ezinye izindlela zokuwasebenzisa:

Faka uphizi kumasaladi ukuze uthole ukuthosa okuqabulayo.
Zifake ezisobho ukuze uthole ukunambitheka okwengeziwe kanye nokuthungwa.
Hlanganisa uphizi ube ama-smoothie ukuze uthole izakhamzimba ezengeziwe.

Umfanekiso wesitshalo sephizi esinama-pods akhazimulayo, i-insulin nama-molecule eglucose, amanyikwe, nemithambo yegazi ngamathoni afudumele. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Izakhiwo Zokulwa Nokuvuvukala Kwe-Peas

Uphizi awumnandi nje kuphela ezitsheni eziningi; futhi unezinzuzo ezimangalisayo zokulwa nokuvuvukala. Amavithamini C, E, kanye no-A asiza ekulweni nokuvuvukala. Lawa mavithamini asebenza nezakhamzimba ezifana ne-coumestrol kanye ne-saponins ukuvikela ezifweni ezingamahlalakhona.

Ukudla uphizi kungasiza ekunciphiseni ukuvuvukala, okuyinto enhle kubantu abanesifo samathambo nesifo sikashukela. Lezi zakhamzimba zinikeza impumuzo esheshayo futhi zisiza ekuvimbeleni izinkinga ezinkulu zempilo ezihlobene nokuvuvukala.

Ukwengeza uphizi ekudleni kwakho kuyindlela yemvelo yokuthuthukisa impilo yakho. Ziza nengxube yezakhamzimba ezilwa nokuvuvukala. Lokhu kuzenza zibe ukukhetha okuhle kokukugcina uphilile.

Amandla Okulwa Nomdlavuza Kabhontshisi

Ucwaningo lubonisa ukuthi uphizi ungasiza ekuvimbeleni umdlavuza. Ugcwele ama-antioxidants avikela amangqamuzana ekulimaleni. Ama-saponins kuphizi akhethekile ngoba angavimba amangqamuzana omdlavuza ekukhuleni.

Ama-saponins atholakala kuma-peas abonise ithemba elikhulu ekuhlolweni kwelebhu. Anganciphisa ukuvuvukala futhi alwe nama-free radical ayingozi. Lokhu kusisiza ukuthi sihlale siphilile futhi kunganciphisa ingozi yomdlavuza, njengomdlavuza we-prostate.

Ukudla uphizi njalo kwengeza izakhamzimba ezibalulekile ekudleni kwethu. Kuyindlela emnandi yokulwa nomdlavuza. Uphizi uletha ukunambitheka kanye nokuthungwa ekudleni kwethu ngenkathi kusiza impilo yethu.

Uphizi kanye nokuphathwa kwesisindo

Ubhontshisi muhle kakhulu kulabo abazama ukulawula isisindo sabo. Unama-calories aphansi, ngakho ungadla kakhulu ngaphandle kokukhathazeka ngama-calories amaningi kakhulu. Futhi ugcwele amaprotheni ne-fiber, okukusiza uzizwe usuthi futhi kungakusiza udle kancane.

Ukwengeza uphizi ekudleni kwakho kungaba mnandi futhi kube nempilo. Nazi ezinye izindlela ezingasiza ngazo ekulawuleni isisindo:

I-fiber eningi, esiza ekugayeni ukudla futhi ikhuthaze imizwa yokugcwala.
Amakhalori aphansi, okuvumela ukuphakelwa okukhulu uma kuqhathaniswa nokunye ukudla okuningi.
Okuqukethwe kwamaprotheni kusekela ukugcinwa kwemisipha ngenkathi kunciphisa isisindo.

Ubhontshisi ungaba yingxenye enkulu yokudla okunempilo. Usekela ukudla kwakho okunomsoco futhi ukusize ufinyelele imigomo yakho yesisindo. Zama ukuwengeza kumasaladi, amasobho, noma njengesitsha sokudla esiseceleni ukuze ujabulele izinzuzo zawo.

Izindlela Ezilula Zokufaka Ubhontshisi Ekudleni Kwakho

Uphizi luyimifino ehlukahlukene engathuthukisa izitsha ezahlukahlukene ngokunambitheka kwawo okumnandi nombala ogqamile. Nazi ezinye izindlela ezilula zokufaka uphizi ekudleni:

Faka uphizi kumasaladi ukuze uthole umbala ogqamile kanye nokudla okunomsoco. Zihambisana kahle nemifino eluhlaza, amantongomane kanye noshizi.
Thosa ngemifino yesizini kanye namaprotheni owakhethile ukuze uthole isidlo sakusihlwa esisheshayo nesanelisayo.
Hlanganisa uphizi oqandisiwe ezitsheni ze-pasta ukuze uthole ukuthungwa okwengeziwe kanye nokunambitheka. Zipheka ngokushesha futhi zixubene kahle nama-sauce.
Hlanganisa uphizi omusha noma oqandisiwe ube ama-smoothie ukuze uthole ukudla okunomsoco ngaphandle kokuphazamisa ukunambitheka.
Sebenzisa uphizi oncibilikisiwe esobho ukuze wengeze ubumnandi nombala oluhlaza omuhle.

Lezi zindlela zokupheka zama-pea azenzi nje kuphela ukudla kujabulise kodwa futhi zikusiza ukuthi uthole izinzuzo zempilo zalesi sitshalo esinomsoco. Kungakhathaliseki ukuthi upheka ngama-pea ngobusuku obumatasa besonto noma ulungiselela ukudla okukhethekile, lawa macebiso azogcina imenyu yakho intsha futhi ijabulisa.

Ipuleti elinenkukhu egazingiwe, amazambane abondiwe, imifino egayiwe, nophizi oluhlaza ngokugqamile etafuleni lepulangwe. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Indlela Yokukhulisa Nokuvuna Ubhontshisi

Ukutshala uphizi kuyinto ejabulisayo kunoma ubani, ngisho nabaqalayo. Lezi zitshalo zithanda inhlabathi ekhipha amanzi kahle enomoya omuhle kanye nokukhanya kwelanga. Izimo ezifanele ziyazisiza ukuthi zikhule kahle futhi zikhiqize uphizi omningi. Nanka amanye amathiphu ongaqala ngawo:

Tshala uphizi ekuqaleni kwentwasahlobo noma ekwindla, ezindaweni ezipholile ze-USDA.
Qinisekisa ukuthi inhlabathi inothile futhi ine-pH engu-6.0 kuya ku-7.0.
Tshala imbewu ngamasentimitha angu-2 ukuqhelelana ukuze ikhule kangcono.

Njengoba uphizi ukhula, zinike i-trellis ukuze ukhuphuke kuyo. Lokhu kwenza ukuvuna kube lula futhi kwandisa isivuno. Ukuvuna uphizi kumayelana nesikhathi. Zisuke sezilungile cishe ezinyangeni ezimbili, lapho zithambile futhi zimnandi. Hlola njalo ukuze uzibambe ngendlela ezinambitheka ngayo.

Izinzuzo Ezingaba Khona Zokudla Ubhontshisi

Uphizi ugcwele izakhamzimba, kodwa futhi unezinkinga ezithile. Uqukethe izakhamzimba ezilwa nezakhamzimba ezifana ne-lectin ne-phytic acid. Lokhu kungavimba ukumuncwa kwezakhamzimba, okuthinta indlela umzimba osebenzisa ngayo izinzuzo zephizi.

Abanye abantu bangase babhekane nezinkinga zokugaya ukudla ngenxa yokudla uphizi. Izimpawu ezifana nokuqunjelwa kanye negesi zingavela. Lokhu kungenxa yefayibha kanye nezakhamzimba ezikuphizi. Ukudla uphizi ngokulinganisela kungasiza ekugwemeni lezi zinkinga.

Ukuze unciphise noma yimiphi imiphumela emibi, zama ukupheka uphizi ngendlela efanele. Ukupheka kungaphula ezinye izakhamzimba ezilwa nokudla, kwenze uphizi ube lula ukuwugaya. Lokhu kuqinisekisa ukuthi uthola okuningi kwizakhamzimba zawo. Ukujabulela uphizi ekudleni okunempilo, ngenkathi uqaphela imingcele yomzimba wakho, kungenza ukudla kwawo kujabulise kakhulu.

Amathiphu Okugcina Ubhontshisi Obusha

Ukugcina uphizi omusha uqinile futhi umnandi kulula uma ugcina kahle. Wabeke esiqandisini ngokushesha nje lapho ufika ekhaya. Sebenzisa isikhwama esiphefumulayo ukuze ugcine umoya ugeleza futhi umswakama ungangeni.

Zigcine edroweni elinomswakama ophezulu. Lokhu kusiza ukuthi zihlale zintsha kuze kube yizinsuku ezinhlanu.

Uma ubhontshisi ophekiwe usele, sebenzisa izitsha ezingangeni moya. Zingahlala zintsha esiqandisini izinsuku ezintathu. Ukuze zigcinwe isikhathi eside, ziqandisini. Ubhontshisi oqandisiwe ungahlala izinyanga eziyisishiyagalombili, ulungele ukudla kwesikhathi esizayo.

Izindlela Zokupheka Zobhontshisi

Ukupheka uphizi kuyisipiliyoni esijabulisayo esinezindlela eziningi zokuzigcina ziphilile futhi zimnandi. Ungawapheka ngomusi, uwafake kuma-microwave, noma uwathose, ngalinye linezinzuzo zalo.

Ukuphekela ubhontshisi nge-steamer kuhle kakhulu ekugcineni izakhamzimba zikabhontshisi. Kupheka ngokushesha, kugcina amavithamini futhi kuwenze athambe. Faka usawoti omncane noma uwoyela womnqumo ukuze uthuthukise ukunambitheka ngaphandle kokulahlekelwa izinzuzo zezempilo.

Ukufaka ubhontshisi kuma-microwave kuyashesha futhi kugcina ubhontshisi busha. Kulungele izinsuku ezimatasa, okwenza kube lula ukwengeza ubhontshisi ekudleni kwakho. Vele ubheke isikhathi ukuze ugweme ukupheka ngokweqile nokulahlekelwa ubumnandi bawo.

Ukuthosa uphizi kunikeza ukunambitheka okukhethekile, okwenza kube okuqinile nokuqinile. Hlanganisa amakhambi nezinongo ngaphambi kokuthosa ukuze uthole isidlo esimnandi noma isidlo esiseceleni.

Ukukhetha indlela efanele yokupheka kusiza ukugcina uphizi uphilile. Ukuzama izindlela ezahlukene zokupheka uphizi kungenza ukudla kwakho kube mnandi, kunempilo futhi kube mnandi.

Isiphetho

Ukwengeza uphizi ekudleni kwakho kungathuthukisa kakhulu impilo yakho kanye nokudla okunomsoco. Lezi zitshalo ezimibalabala zigcwele amavithamini namaminerali. Zisiza inhliziyo yakho, zilawule isisindo, futhi zithuthukise ukugaya ukudla.

Uphizi kulula ukuwengeza ezitsheni eziningi, okwenza kube ukukhetha okumnandi nokunempilo. Unikeza izinzuzo eziningi zempilo. Ngokudla uphizi, uthola ukujabulela ukunambitheka kwawo kanye nezinzuzo zawo zempilo.

Ukwengeza uphizi ekudleni kwakho kuyindlela elula yokuthuthukisa impilo yakho. Zinikeza izinzuzo eziningi, okwenza kube ukukhetha okuhle kokudla kwakho. Khetha ukudla uphizi ukuze ube nempilo enhle futhi ujabule!

Ukuvala uphizi oluhlaza okusha okuchithekayo ku-pod evulekile ebhodini lepulangwe elinezitshalo zikaphizi ngemuva. Chofoza noma uthephe isithombe ukuze uthole ulwazi olwengeziwe.

Ukufunda Okuqhubekayo

Uma ukujabulele lokhu okuthunyelwe, ungaphinda uthande lezi ziphakamiso: