Nkhumba ndizo zomwe zimakonda kwambiri anthu ambiri a banja la legume. Amagwiritsidwa ntchito pa chakudya chatsopano, zamzitini, yophika, yokazinga, yophika, ndi zina zotero. Lero tikambirana za nandolo zamzitini, chifukwa ma fotayi amagwiritsidwa ntchito kwambiri, ndi mankhwala abwino kwambiri, ophatikizapo ndiwo zamasamba, nyama, nsomba.
Ndi ndalama zingati zomwe zili mu nandolo zam'chitini?
Pofuna kumalongeza, amatha kugwiritsa ntchito nthanga zazing'ono zowonjezera, zomwe zimakhala pafupifupi 70 kcal pa 100 g. Momwemonso, nandoloyi imakhala ndi zinthu zonse zothandiza, ndipo zokhudzana ndi caloriki zimachepetsa 53 kcal pa 100 magalamu. Ambiri odyetserako zakudya amalimbikitsa kugwiritsa ntchito mankhwalawa pamapulogalamu osiyanasiyana otha kulemera, chifukwa, nandolo zamchere zamkati zimatsuka bwino thupi, zimachotsa poizoni m'matumbo ndi zinthu zina zovulaza, kubwezeretsanso kusokonezeka kwa thupi . Zonsezi zimapangitsa kuti thupi lichepetse, choncho nthanga zikhonza kukhala othandiza kwambiri pankhaniyi.
Mwa njira, madzi mu mtsuko wa nandolo amakhalanso ndi zinthu zokwanira zofunika kwa thupi laumunthu, kotero angagwiritsidwe ntchito ngati mafuta odyetsera zakudya.
Kugwiritsa ntchito nandolo zamzitini
Kuwonjezera pa zotsika zokhudzana ndi caloriki, zamzitini zamasamba zimabweretsa phindu la thanzi labwino:
- kuchepetsa cholesterol ;
- chimayimitsa chimbudzi;
- kumalimbikitsa chikhalidwe cha mitsempha ya magazi;
- kumalimbitsa minofu ya mtima;
- Amatithandiza ndi matenda a chiwindi;
- amalimbikitsa zamoyo zapsogolo;
- amalepheretsa kupezeka kwa khansa;
- kumathandiza ndi chifuwa cha magazi, ndi zina zotero.