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:
mvc@fnri.dost.gov.ph, mar_v_c@yahoo.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: mvc@fnri.dost.gov.ph, mar_v_c@yahoo.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)
