Nyerere ndi oimira kwambiri a banja la legume. Dziko lakwawo likuonedwa kuti ndilo mayiko a Mediterranean, komanso India ndi China, kumene nandolo zimakhala ngati chizindikiro cha chitukuko ndi chonde. Tinaphunzira za chomera cha m'ma 600 CE. Masiku ano, monga kale, nandolo zimayamikizidwa ndi kuwalitsa, zomwe anthu ambiri amadziwa, koma si zomwe aliyense amadziwa zokhudza kalori wokhudzana ndi nandolo.
Maonekedwe ndi kalori wokhudzana ndi nandolo
Nandolo imagwirizanitsa zinthu zofunika kwambiri ndi mavitamini, zomwe zimakhudza ntchito yonse ya thupi la munthu. Monga gawo la oimira nyembayi muli: vitamini B , vitamini A, E, PP, H, unsaturated mafuta acid, zakudya zamagetsi, pyridoxine, amino acid, aluminium, fluorine, mkuwa, ayodini, manganese, chitsulo, calcium, ndi zina.
Ngati tikulankhula za kuchuluka kwa zoperekera zamaperesi, zimadalira mtundu wake, siteji ya kusasitsa ndipo, ndithudi, akuphika.
Nkhumba zobiriwira zobiriwira zimakhala ndi mtengo wa calcium wokwana 73 kcal pa 100 gm, pomwe pali shuga wambiri ndi madzi mmenemo, ndipo wowuma ndi mapuloteni ali ndi zochepa. Wofotokoza za banja la legume ndi mankhwala abwino kwambiri omwe angadye panthawi ya zakudya, chifukwa kuwonjezera pa kachakuta wobiriwira amatsuka bwino m'matumbo, kuchotsa poizoni ndi poizoni.
Nyerere zabwino ndizolemera kwambiri, ndipo 100 g zilipo 300 kcal, izi zimakhala chifukwa cha kuwonjezeka kwa zakudya zowonjezera komanso mapuloteni. Nandolo zouma zili ndi makilogalamu ambiri, mu magalamu 100 kufika 325 kcal, tk. Zomwe zilibe madzi, koma mchere wochuluka mu nyembazi ndi zazikulu kuposa zobiriwira.
Kaloriki wophika nandolo ndi 60 kcal pa 100 g, ndipo zakudya zonse zimasungidwa mmenemo. Zakudya kuchokera ku chomerachi zingagwiritsidwe ntchito panthawi yolemetsa, kupatulapo zophika zophika zimathandiza kwambiri pa thanzi. Zimalimbitsa mtima, zimateteza chitukuko
Mmodzi wa mitundu ya nandolo ndi nkhono (nandolo), kalori yambewuyi ndi 309 kcal pa 100 g. Chickpea imakumbukiridwa ndi kukoma ndi fungo lofanana ndi mtedza, ndiyeneranso kuzindikira kufunika kwa thanzi laumunthu. Nandolo ya Turkey imachepetsa mlingo wa kolesterolini, imateteza kuchitika kwa mtima, imalimbitsa chitetezo cha mthupi komanso imakhudza thupi ndi mphamvu. Chifukwa cha zakudya zamtundu wa kalori, mapeyala ndi mankhwala othandiza kwambiri, kotero ngati mudya pang'ono, mutha kuthetsa njala mwamsanga, koma nsomba zamtunduwu tsiku ndi tsiku zingasokoneze chiwerengerocho.