Ama-lentile yisitshalo semifino emndenini we-legume esiya ngokuya sithandwa kakhulu ekuphekeni. Lesi siko asijabulisi nje kuphela, kepha futhi sinempilo, ikakhulukazi kulabo abadlala imidlalo futhi banamathele empilweni enempilo. Ama-lentile angukudla okulungile ekudleni kwakho ukukhulisa inani lamaprotheni owadingayo ekukhuleni kwemisipha.
Ngeshwa, abantu abaningi bawuthatha kancane lo mkhiqizo, kodwa ngeze! Kulesi sihloko uzofunda kahle ukuthi amalenti awusizo ngani, iyini indima yawo kwezemidlalo nokudla okunomsoco. Ngeke sidlule ohlangothini nokuphikisana okufanele kusetshenziswe, kanye nezimo lapho amalenti angaba yingozi khona.
Inani lokudla okunempilo, okuqukethwe kwekhalori nokwakhiwa kwamakhemikhali
Alikho elinye ilungu lomndeni we-legume elingaziqhayisa ngamaprotheni aphezulu njengama-lentile. Ngaphezu kwamaprotheni, lesi siko esiyingqayizivele siqukethe kuma-carbohydrate aso amakhemikhali, amafutha, i-fiber, usawoti wamaminerali kanye namavithamini. Zonke lezi zingxenye zisesilinganisweni esilinganisiwe, ngakho-ke zinenani eliphakeme lokudla okunempilo.
Kunezinhlobo eziningana zamalenti:
- UBrown yizinhlobonhlobo ezivame kakhulu. Imvamisa, udali osundu usetshenziselwa ukwenza isobho, ngoba okusanhlamvu kwabo kubiliswe kahle, kepha kugcina ukuma kwawo kahle. Lezi zinhlobonhlobo zinconywa ukuthi zifakwe imizuzu engu-20-30 ngaphambi kokupheka.
- Okuhlaza - okusetshenziselwa ukulungisa amasaladi okudla nezitsha eziseceleni. Akudingi ukucwilisa ngaphambi kokupheka.
- Okubomvu kuyinhlobonhlobo ehlutshiwe, okungukuthi, ngaphandle kwegobolondo eliphezulu, ipheka ngokushesha kunezinye izinhlobo.
- Okumnyama (i-beluga) yizinhlobonhlobo ezingavamile kakhulu zamalenti. Uma iphekiwe, iguqula umbala wayo ukhanye, kepha ngasikhathi sinye ayilahli isimo sayo, esivumela ukuthi isetshenziswe njengesitsha eseceleni.
- Okuphuzi - kufana nophizi ekubukekeni kwawo. Lezi zinhlobonhlobo zibhekwa njengezinto ezihlukahlukene futhi zisetshenziselwa izitsha eziningi.
I-pigment emnyama inezakhiwo ze-antioxidant futhi isusa izinto eziyingozi emzimbeni.
Njengoba ukwazi ukubona, kunokuningi ongakhetha kukho, kepha ukuhlukahluka ngakunye kunezici zako nokubaluleka kokudla okunempilo. Ngezansi kwetafula elichaza ukwakheka kwamakhemikhali namandla wamandla enhlobonhlobo ngayinye, ebilisiwe futhi yomile.
| Amakholori / Izakhi nge-100 g ngayinye | Okubomvu (okwomile) | Okubomvu (okubilisiwe) | Okuluhlaza okotshani, ophuzi, onsundu (owomile) | Okuluhlaza okotshani, ophuzi, onsundu (kubilisiwe) | Okumnyama (okwomile) | Okumnyama (okubilisiwe) |
| I-cellulose | 4.9 g | 1.9 g | 8.9 g | 3.8 g | 9.0 g | 5.5 g |
| Okuqukethwe kwekhalori | 318 kcal | 100 kcal | 297 kcal | 105 kcal | 324 kcal | 145 kcal |
| Amaprotheni | 23.8 g | 7.6 g | 24,3 | 8,8 | 35 g | 17 g |
| Ama-carbohydrate | 56.3 g | 17.5 g | 48.8 g | 6.9 g | 53.1 g | 20 g |
| Amafutha | 1.3 g | 0.4 g | 1.9 g | 0.7 g | 2.0 g | 0.5 g |
| Insimbi | 7.6 g | 2.4 g | 11.8 g | 3.5 g | 17 g | 7 g |
| Potassium | 710 g | 220 g | 940 g | 310 g | 980 g | 350 g |
| I-Phosphorus | 320 g | 100 g | 350 g | 130 g | 420 g | 210 g |
| I-beta carotene | 60 mcg | 20 mcg | cha | cha | cha | cha |
| I-Thiamine (B1) | 0.50 mg | 0.11 mg | 0.41 mg | 0.14 mg | cha | cha |
| I-Riboflavin (B2) | 0.20 mg | 0.04 mg | 0.27 mg | 0.08 mg | cha | cha |
| I-Niacin (PP) | 2.0 mg | 0,4 mg | 2,2 mg | 0.6 mg | cha | cha |
| I-Pyridoxine (B6) | 0.60 mg | 0.11 mg | 0.93 mg | 0.28 mg | cha | cha |
| I-Folic acid (B9) | 100 mcg | cha | 112 μg | cha | cha | cha |
Uhlobo ngalunye lwelentile lunezinto ezithile ngezinga elikhulu, kanti ezinye ngezinga elincane, ezinye izinto ezinhlotsheni ezithile azikho nhlobo. Kodwa-ke, naphezu kwalokhu, amalentili aqukethe izakhi zomzimba ezibaluleke kakhulu emzimbeni womuntu, futhi zonke zisesimweni sokuphila, okusho ukuthi zimuncwa kangcono futhi zishesha.
Ama-lentile ahluma kufanele ahlukaniswe ngokwahlukana. Lo mkhiqizo unenani elikhuphukile lama-amino acid, futhi ukusetshenziswa kwawo njalo kunomthelela ku:
- ukwenza ngcono ukusebenza kohlelo lokugaya ukudla;
- Ukubuyiselwa izinqubo umzimba emzimbeni;
- ngcono amasosha omzimba;
- ukubuyiselwa kwesikhumba, ukuqinisa ukwakheka kwezinwele.
Ama-lentils ahluma aqukethe i-iodine eningi, i-calcium, i-iron, i-magnesium nama-acid okunamafutha. Okuqukethwe kwekhalori kwalo mkhiqizo kungu-106.5 kcal ngamagremu ayi-100. Ngenxa yokuqukethwe okuncane kangako kwekhalori, ubhontshisi obuhlumayo uvame ukusetshenziselwa abesifazane abadla ukudla.
Izakhiwo eziwusizo zamalenti
Izici ezizuzisayo zamalenti zomzimba womuntu kungenxa yokuthi lo mkhiqizo ushesha futhi ucishe ungene ngokuphelele emzimbeni womuntu, ikakhulukazi, uthinta amaprotheni emifino. Kuyaphawuleka ukuthi lokhu okusanhlamvu kuqukethe amafutha amancane kunamanye ama-legumes, njengophizi. Ngaphezu kwalokho, udali luqukethe insimbi eningi, ngakho-ke kunconywa abantu abane-anemia.
Ososayensi abaningi bathi amalenti angabuyisela isinkwa ngisho nenyama ezintweni ezinomsoco. Kubantu abadla imifino kuphela, lo mkhiqizo ungukutholwa kwangempela, ngoba ucishe ungene ngokuphelele emaprotheni ezilwane.
Ama-lentile kufanele abe yinto okumele ube nayo kubantu abanesifo sikashukela. Ayikhulisi ushukela wegazi, kepha ijwayeza ukujwayela ngenxa yezakhi zayo zokumunca. Futhi, odokotela bancoma ukuthi badle udali walabo abahlushwa izilonda zesisu noma abaphethwe i-colitis.
Kuyathakazelisa! Le legume ayiqoqeli ama-nitrate nama-radionuclides. Kungumkhiqizo omsulwa ongenazo izithasiselo. Kuze kube manje, ayikho inhlobo eyodwa yama-lentile aguqulwe izakhi zofuzo, okwandisa inani layo lokudla okunempilo nokunomsoco.
Uma kunezinkinga ngohlelo lwe-genitourinary, kufanele unake umhluzi we-lentil. Kanye nokwelashwa okunqunyiwe, kuzosiza ukubhekana nalesi sifo.
Isiko elicebile nge-potassium lithuthukisa kakhulu ukusebenza kwenhliziyo futhi linomphumela omuhle ohlelweni lokujikeleza kwegazi.
Le legume ilunge kwabesifazane. Umkhiqizo uqukethe ama-isoflavones asiza ukulwa nomdlavuza webele. Ngaphezu kwalokho, le nto isiza ukubhekana nokucindezeleka, futhi inciphisa kakhulu ukungakhululeki ngesikhathi sokunqamuka kokuya esikhathini. Ama-Isoflavones awabhujiswa ngemuva kokupheka, okusho ukuthi ubhontshisi ungaphekwa ngezindlela ezahlukahlukene.
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Ezweni lesimanje, abesifazane bavame ukuvezwa ingcindezi nokuqwasha. Ama-lentile aluhlaza angasiza futhi ekuqedeni lezi zinkinga. Ngokuyidla njalo, ugcwalisa umzimba nge-tryptophan, i-amino acid eguqulwa ibe yi-serotonin emzimbeni. Ukushoda kwalesi sici okuvame ukwenza owesifazane acasuke futhi akhathazeke.
Abanye odokotela bakholelwa ukuthi le legume iyasiza ekulweni nenzalo.
Abesilisa nabo bayakhuthazwa ukuthi bafake udali ekudleni kwabo kwamasonto onke njengoba bandisa kakhulu umsebenzi wezocansi. Ngokungabi namandla, izazi zokudla zeluleka ukuthi kudliwe izitsha zelentile izikhathi ezingu-1-2 ngesonto.
Ama-lentile ahluma anezinzuzo ezifanayo njengama-lentils avamile. Kodwa amahlumela aqinisa izicubu zethambo, ngakho-ke kubalulekile ukunika izingane udali (yebo, uma kungekho ukungezwani komzimba nomkhiqizo).
Ama-lentile nezemidlalo (ukuqina komzimba nokwakha umzimba)
Ekudleni kwabasubathi, amalentili angumkhiqizo owusizo futhi ovame ukudingeka kakhulu. Iqiniso ukuthi le legume inenqwaba yamaprotheni yemifino, amuncwa ngokushesha. Amaphesenti amaprotheni kumalenti asondele kunenyama, kepha kunomehluko owodwa: kuhlala kune-cholesterol namafutha enyameni, futhi ama-lentile angumthombo ongenakulinganiswa wamaprotheni agayeka kalula, adingeka kakhulu ekwakheni umzimba nakweminye imidlalo lapho ukukhula kwemisipha kubalulekile.
Kuwo wonke amabhontshisi, amalentili abhekwa njengomnikazi werekhodi lokuqukethwe yensimbi. Yile microelement ekuvumela ukuthi ugcine uhlelo lwezinhliziyo nemithambo yegazi lusesimweni esihle. Inhliziyo enempilo izokuvumela ukuthi wandise umthwalo futhi ungazizwa ungakhululekile.
Kulabo ababambe iqhaza ekuvivinyweni komzimba, amalentili nawo awumthombo omkhulu wamandla. Into esemqoka ukusebenzisa lo mkhiqizo njalo, kuphela lapho kuzokwazi ukubona izinguquko ezinhle emzimbeni wakho.
Ama-lentile ekudleni okulungile
Ezondlekweni zokudla, umkhiqizo ukude nendawo yokugcina. Ukudla okuningi kusungulwe ngalo mkhiqizo, kukhona nezinhlelo ezikhethekile zamlenti zabantu abanezinkinga nge-gallbladder. Ukudla okungunombolo 5 kubhekwa njengokuthandwa kakhulu - le nkambo yokwelashwa ayisizi nje kuphela ukuthuthukisa umzimba, kodwa futhi nokwehlisa isisindo. Lokhu kudla kusekelwe ekudleni okuvamile kokudla - amahlandla ama-5 ngosuku, kanti ukudla kufanele kuqotshwe. Ama-lentile angesinye sezithako ezivunyelwe ku-Diet # 5.
Ukudla kwe-Lentil kunezibuyekezo eziningi ezinhle, kepha akufanele ulindele ukwehla okukhulu kwesisindo kubo. Njengomthetho, abesifazane balahlekelwa okungekho ngaphezu kwamakhilogremu ama-3 ngenyanga ekudleni, ngoba ukudla okwakhiwe kahle kungukudla okulinganiselayo okuzomane kuthulule umzimba.
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Abaningi bakhathazekile ngalo mbuzo: "Yini engathatha indawo yamalenti ekudleni?" Ngaphandle kwalokho, ungasebenzisa uphizi, ubhontshisi, noma ama-chickpeas. Kepha kufanele yini ukufaka esikhundleni sikadali uma kuphela aqukethe amaprotheni wemifino agayeke ngokuphelele? Ngasikhathi sinye, noma iziphi izinhlobo zisiza ngokulinganayo: okubomvu, okuluhlaza okotshani, okuphuzi, okusawolintshi.
Ungasebenzisa amalenti ekwehliseni isisindo nganoma iyiphi indlela, kepha imvamisa kungumkhiqizo obilisiwe ngokuhlanganiswa neminye imifino, inhlanzi noma inyama. Kunezindlela zokupheka nezitsha eziningi ezingalungiswa ngezinsuku zokuzila. Kungaba amasobho, ama-lentile cutlets, amasaladi nawo, ngaphezu kwalokho, ubhontshisi awukhanselwanga njengesitsha eseceleni. Yiba nobuciko futhi ungeze okuhlukahlukene kumenyu. Ungakhohlwa ngama-lentils ahluma, anomphumela omuhle emzimbeni, awuthule.
Izimo zokusebenzisa nokulimaza
Yize ama-lentile elusizo olukhulu, futhi anokuphikisana okuningi ekwethulweni kwawo ekudleni. Ukuze ungalimazi umzimba, udali kufanele udliwe ngokuqapha kubantu abanezinkinga ngomgudu wamathumbu, njengoba lo mkhiqizo wendumba ungaba nomthelela ekwakheni igesi. Labo abahlushwa i-dysbiosis kufanele futhi bayeke ukusebenzisa amalenti ngesizathu esifanayo.
Iseluleko! Ukuze ungalayishi ngokweqile isisu, kunconywa ukuthi ucwilise imidumba ngaphambi kokupheka.
Uma udla udali kaningi, amathuba okuba isikhumba sakho some futhi silahlekelwe ukuqina.
Odokotela abayincomi imingcele eqinile yokudla. Ama-lentile azoba nempilo kuphela uma edliwa ngokulinganisela futhi ehlanganiswa nokunye ukudla. Izikhathi ezimbili noma ezintathu ngesonto zanele ukugcwalisa umzimba ngakho konke lokhu isiko licebe ngakho.
Amasiko aphikisiwe ngokweqile kubantu abaphethwe yisi sifo.
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Umphumela
Ama-lentile angumkhiqizo ofanele ukunakwa. Ukusetshenziswa ngokucophelela kwalesi siko esiqhakazile kuzokuvumela ukuthi uthuthukise imetabolism, ugcine uhlelo lwezinhliziyo lusesimweni esihle, futhi kuzosiza ekugcineni impilo yabesifazane neyabesilisa.
