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Sonke siyawazi ubhontshisi, kodwa ngendlela ejwayelekile kakhulu. Ubhontshisi wezinso owaziwa nangokuthi i-rajma, ungena esigabeni somndeni wobhontshisi futhi uyilentile eyaziwayo. Ubhontshisi waziwa emhlabeni wonke ngokubaluleka kwawo okunomsoco. Lokhu kudla okunomsoco kutshalwa emazweni amaningi nasemasikweni amaningi okulungiselela izitsha ezahlukahlukene. Ubhontshisi baziwa ukuthi bunamandla okuthola ukunambitheka kokunye ukudla. Kulula kakhulu ukugcina nokupheka. Kodwa-ke, ukudla ubhontshisi kufanele kukhawulwe njengoba kwaziwa ukuthi kubangela inkinga esiswini. Ngokunjalo, ngenkathi upheka qiniseka ukuthi uwageza kahle njengoba aqukethe ubuthi ngenxa kamanyolo ofuthiziwe ngendlela yawo eluhlaza.
Inani lokudla okunempilo kukabhontshisi akupheli. Ziyaziwa ukuthi zinomsoco njengoba zicebile nge-fiber, amaprotheni kanye namaminerali. I-Molybdenum, amaminerali asetshenziswa njengokuphikisana nama-sulfide preservatives. Zinamafutha amancane futhi zehlisa i-cholesterol embi. Njengoba bacebile ku-fiber, basiza ekugayeni futhi bathuthukise ukuhamba kwamathumbu.
Ubhontshisi busetshenziselwa ukupheka futhi izitsha eziningi zaseMexico zilungiswa kusetshenziswa ubhontshisi. Ezinye izitsha lapho ubhontshisi usetshenziselwa khona ukulungiselela izitshulu, isobho kanye namafriji. Ubhontshisi wezinso uhlangana nezinhlobonhlobo zezinongo ngoba zikhangisa kahle amanye ama-flavour.Bheka izinhlobo ezahlukahlukene zobhontshisi kanye nezindlela zokudla okunempilo.
I-Adzuki noma ubhontshisi we-Aduki
Lawa ngamabhontshisi amancane abomvu ajulile. Kunoshukela ukunambitha futhi kungumthombo omuhle kakhulu we-fiber, i-folate, i-potassium, i-magnesium, i-phosphorus kanye nensimbi eningi. Ngenxa yokunambitheka kwabo okumnandi, zisetshenziswa kakhulu ezindaweni zokuphekela zase-Asia. Zibuye zengezwe kuma-dessert ukuthuthukisa ukunambitheka. Imvamisa ithengiswa ifomu elomisiwe, kepha ingathengwa futhi njenge-paste noma ufulawa.
Ubhontshisi wePinto
Ubhontshisi osayizi ophakathi nendawo anombala onsundu. Ziwumthombo omuhle kakhulu we-folate, fiber kanye nomthombo omuhle wensimbi. Ubhontshisi omise okweqanda kufanele ufakwe emanzini ngaphambi kokuwusebenzisa. Atholakala omisiwe noma aphekwe emathini.
Uphizi wamehlo amnyama
AmaCowpeas anobhontshisi omhlophe okweqanda, o-creamy onesiqeshana esimnyama. Kunomthombo omuhle kakhulu we-fiber ne-folate. Lolu bhontshisi luyatholakala njengobhontshisi omusha noma omisiwe osetshenziswa kumasobho, ezitsheni eziseceleni, nase-casseroles.
Ichickpea
Ichickpea noma ubhontshisi weGarbanzo zinkulu, ziyindilinga, futhi zinokunambitheka kwamantongomane. Lobhontshisi ungumthombo ocebile wensimbi ne-potassium. Ilungiselelwe ezitsheni ezibandakanya isobho, amasaladi nezitsha ze-pasta. Zisetshenziswa ikakhulukazi ezitolo zokupheka zaseMpumalanga Ephakathi, eNdiya, e-Italy, eSpain naseLatin-American.
Ubhontshisi weCranberry
Cishe zibukeka njengama-cranberries omisiwe. Ziza ngothuli umbala obomvana onemigqa ebomvu ebomvu. Ziyaziwa ukuthi zinokuqukethwe okuhle kwamaminerali ne-potassium. Ubhontshisi we-Cranberry kufanele ukhonjwe ngaphambi kokupheka. Baziwa nangokuthi yi-Italian Borlotti. Ubhontshisi wePinto ungasetshenziswa esikhundleni sikabhontshisi wezinso obomvu.
Ubhontshisi weFava
Ubhontshisi beFava baziwa nangokuthi ubhontshisi obanzi. Ziza zimise okweqanda futhi zinombala onsundu ngokukhanyayo. I-Folate ne-fiber ziphezulu kulamabhontshisi. Uma usebenzisa ubhontshisi owomiswe ngefava, kungcono ukusebenzisa ubhontshisi ohlukanisiwe ukuze isikhumba esiqine kakhulu kube lula ukusikhipha futhi nesikhathi sokupheka sizoncipha.
Ubhontshisi omkhulu wasenyakatho
Ubhontshisi omkhulu wasenyakatho ubhontshisi ophakathi nendawo. Zinezinsimbi eziningi namaprotheni. Zitholakala ngendlela ekheniwe noma eyomisiwe. Ubhontshisi omkhulu wasenyakatho usetshenziswa kakhulu ezitsheni zobhontshisi obhakiwe kanye namasobho. Ubhontshisi wezinso omhlophe noma ubhontshisi wasolwandle yizinto ezinhle ezingathatha indawo yalo bhontshisi.
Ubhontshisi weCannellini
Ubhontshisi weCannellini waziwa kakhulu ngokuthi ubhontshisi wezinso, ubhontshisi obomvu noma omhlophe. Amabhontjisi amakhulu, amise okwenso, abomvu onsundu ngokubomvu noma amhlophe anomthombo omuhle wokuqukethwe kwe-folate, fiber kanye ne-iron. Ziza ngezindlela ezahlukahlukene njengokusha kugobolondo, zomisiwe, zifriziwe, futhi zisemathinini. Eyaziwa nangokuthi i-rajma, lawa ma-beans angaphekwa futhi angafakwa kwezinye izitsha ezifana ne-casseroles namasaladi. Lezi bhontshisi kufanele zifakwe emanzini ngaphambi kokupheka.
Ama-lentile
Ama-lentile angenye yezitshalo ezivame ukutholakala emakethe. Amancane aluhlaza okotshani, ansundu, noma abomvu ngombala. Ziningi nge-phosphorus ne-iron. Ama-lentile asetshenziswa ezitsheni eziningi zase-Asia naseNdiya.
Ubhontshisi kuphela
Ubhontshisi we-Mung ubhontshisi omncane omile oyindilinga oza ngombala oluhlaza okotshani, onsundu noma omnyama. Kuthiwa badabuka eNdiya futhi baziwa nangokuthi ama-mung mungaphuzi. Le dal inamaprotheni amaningi nensimbi. Kuvame ukusetshenziselwa ukwenza ama-curries eNdiya.
