Uyidla Njani Imbuya

© Tubifex

Tinhlamvu Tembuya

Tinhlamvu tembuya eMexico tikudla kwakhona, Guatemala ne Peru eminyakeni leminyenti lendlulile beyidvumbe cishe njengembila. Letinhlamvu betihlanganiswa neluju kwenta likhekhe lelitosebentiswa emicimbini yetenkholo futsi adliwe. Lamacembe nawo ayadliwa futsi anemsoco.
Tinhlamvu tembuya tingavetwa. Yakata likhezo linye letinhlamvu ejekeni lelivalekako. Uyakate njalo emuva kwemahora langu 8. Usebentise letinhlamvu letivelile nawenta kudla.
Tinhlamvu tembuya ticuketse iProtein, tingentiwa esitofini noma ku microwave. Sebentisa inkhomishi yinye yetinhlamvu tembuya etinkhomishini letintsatfu temanti lanasawoti, ijusi yemahhabhula. Yenta lamanti abili bese uyavala imizuzu lengu 20, emanti ate amunyeke. Uma uyekele sikhatsi lesidze, kungabese kuyacina. Imbuya isebenta kahle kushubisa umshibo.
Letinhlamvu tingaphindze titfoswe, tibhomiswe ku macrowave (ungasebentisi emafutsa) noma ufake kulokunye kudla lokufana ne rice kungeta bunandzi. Imbuya ihlukile kuletinye tinhlamvu. Ayiphelelwa ngulentfo loyivako nawuhlafuna.

Umsoco Wembuya

©Adrián Cerón
Ngekusho kwe World Grains Council, imbuya ngiyo kuphela sitjalo setinhlamvu lesina Vitamin C. Kungeta, iphetse 14% we protein futsi ine amino acids, lokufaka ekhatsi lysine.
Flour walena mbuya ute igluten ngeke isebente njenga flour wekwenta sinkhwa – shintja 30% wale flour na flour wembuya kunciphisa igluten esinkhweni. Flour wembuya ungasebentiswa kubhaka.

Emacembe Embuya

Emacembe embuya avunwa ngesandla futsi akahle adliwa ngaleso sikhatsi. Angaphindze abiliswe emantini lanasawoti (njenge sipinachi) kuphakelwe kanye natamatisi na anyanisi noma emazambane na anyanisi. Lamacembe angagetwa kuma salads noma sauteed futsi angetwe kuletinye tibhidvo letiphekiwe njenge broccoli na anyanisi.
Litiya lembuya (inkhomishi yinye yemanti labilako nemacembe lamancane laphilile) angalapha anaemia, kuhlala udziniwe, umsheko kanye nemkhuhlane nekuphuma ingati kakhulu kubantfu besifazane nabases’khatsini. Kusebentisa litiya lelipholile kugcobisa kungacedza kuluma, sikhumba lesishisako futsi kungasebentiswa kulapha tilondza. Ema Micronutrients embuyeni afaka ekhatsi carotene, vitamins A, iron, magnesium, phosphorus, potassium ne calcium.

Translated by Thandokuhle Motha