Feature: Dried beans and nuts, cheap but good protein sources
By Regina M. Pagaspas
Did you know that Filipino household members are not getting enough protein? This was revealed by the results of the 8th National Nutrition Survey (NNS) conducted in 2013 by the Food and Nutrition Research Institute of the Department of Science and Technology (FNRI-DOST).
Protein is a nutrient needed by the human body for growth, repair and maintenance of body tissues.
While meat, fish, poultry and eggs are excellent sources of high quality protein, these foods may not be affordable to many Filipino households.
Consumption of beans and nuts in any form may therefore be a cheaper but good substitute for the expensive protein sources.
lf you are among the many Filipinos that lack protein in the diet, take advantage of the many types of beans and nuts and the many ways and forms to prepare and eat them. Here’s how:
1. use tokwa and tofu, which come from soybeans or utaw in preparing various viands and in combination with vegetables;
2. try the llonggo dish called KBL which uses kadyos in combination with a litfle pork and unripe jackfruit or langka;
3. take the very popular taho which is also made from soybeans along with other products such as soymilk, and soy sauce;
4. make snacks from the more popular mungbeans or munggo like buchi, hopia munggo, turon munggo and ginataan munggo;
5. saute mungbean sprouts or togue as viand or as lumpia for snacks;
6. make delectable sweets from other beans like kidney beans and chick pea or garbanzos; and
7. snack on the ever popular fried peanuts.
While these foods are plant-based protein, adults with kidney problems, arthritis or elevated uric acid levels, individuals with allergies to beans, nuts or legumes should limit consumption of these food items and consult their doctor or nutritionist.
Eating any of these dried beans and nuts everyday can add to the daily protein intake of Filipino households that are lacking in this nutrient.
For more information on food and nutrition, contact: Dr. Mario V. Capanzana, Director, Food and Nutrition Research Institute, Department of Science and Technology, General Santos Avenue, Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: firstname.lastname@example.org, email@example.com; FNRI-DOST website: http://www.fnri.dost.gov.ph.; FNRI Facebook page: facebook.com/FNRI-DOST; FNRI Twitter account: twitter.com/FNRI-DOST. (FNRI-DOST S&T Media Service/PIA-Caraga)
Lathalain: Matipid ang pag-recycle ng tirang pagkain
Ni Marilou R. Galang
Sa hirap ng buhay ngayon, kailangan matutong magtipid. Pagdating sa pagkain, pwede ng magtipid sa pamamagitan ng paggamit ng left-overs o mga natirang malinis na pagkain. Narito ang ilang paraan kung paano ito magagawa:
· ang mga pritong isda ay maaaring gawing kardilyo, torta o mga pagkaing may sarsa tulad ng eskabetse, sarsiyado o totso;
· ang karne sa linagang baka o baboy ay maaaring panggisa sa gulay, pansit at lumpia o maaaring gawing metsado o torta;
· ang ginisang gulay ay maaari rin gawing lumpiang prito o ihalo sa pansit;
· ang kaning-lamig ay maaaring isangag na may halong natirang hinimay na isda o baboy o itlog at toyo para pampalasa. Ihain kasama ng linagang berdeng gulay. O kaya ay pwede rin itong gawing pudding o ampaw. Para makagawa ng ampaw, ibilad sa araw ang kaning-lamig, iprito sa mantika ang binilad na kaning-lamig at lagyan ng inarnibal na pulang asukal; at
· ang lumanG pan-amerikano o pan de sal o pan de limon ay pwedeng isama sa hinimay na isda o giniling na karne para sa burgers. Maaari rin gawin itong pudding para pang-himagas o gawing biskotso at pahiran ng margarina.
Para sa karagdagang impormasyon tungkol sa pagkain at nutrisyon, sumulat o tumawag kay Dr. Mario V. Capanzana, Direktor, Food and Nutrition Research Institute, Department of Science and Technology, Gen. Santos Ave., Bicutan, Taguig City; Tel/Fax Num: 8372934 and 8373164; email: firstname.lastname@example.org, email@example.com; FNRI-DOST website: http://www.fnri.dost.gov.ph.; FNRI Facebook page: facebook.com/FNRI-DOST; FNRI Twitter account: twitter.com/FNRI-DOST. (FNRI-DOST S&T Media Service/PIA-Caraga)