Ukuhambisa ama-Lentile kwezinye izinto zokudla kanye nezilinganiso ezivamile

Uma unesitshalo, unesifo sikashukela, noma ulandele indlela yokuphila engenayo i-gluten, i-lentils iyingxenye enkulu yokudla okungekho ekudleni kwakho. Isibonelo, i-lentile ingathatha isikhundla se-iron ne-potassium oyidingayo, okuyovame ukutholakala emanzini noma ebhanana.

Ama-lentils asele asekela abantu izinkulungwane zeminyaka . Amanye ama-foodies aphinde abhekwa njengama-lenti ukuze abe ukudla okungampofu futhi enqabe ukuwadla ngoba ayabizi kakhulu.

Nakuba zingabizi, i-lentile inomsoco kakhulu, igcwalisa, futhi ngokuqinisekile, i-flavorful yazo zonke izitshalo.

Izilinganiso zokudla okunempilo kanye nezinye izakhiwo zokudla

Ephezulu e-fiber ne-carbohydrate eyinkimbinkimbi, i-lentile iyindlela enhle kulabo abanamafutha aphansi noma ama-calorie aphansi. Kwabalimi nezitshalo abangadli inyama, i-lentils iyiprotheni enhle yokubuyisela. Ingqikithi ye-1/2 yamalenti eyomile, okukhiqiza ngaphezu kwendebe yama-lentile okuphekwe, inama-26 amagremu amaprotheni.

I-lentils ayi-gluten-mahhala. Ufulawa we-lentil usetshenziselwa ukupheka kwamaNdiya futhi uphelele izitshalo ezifuna ukubhaka. Ufulawa we-lentil kubalulekile endaweni ye-gluten-free for making bread, muffins, fritters, nama-pancake.

I-lentils ine-lowly glycemic index kanye nomthamo wokumelana nesitashi omelana nomzimba, okwenza kube kufanelekile ekudleni kwesifo sikashukela.

Izindinganiso zeLentil

Ngokuyinhloko, ungakwazi ukufaka enye i-lentil yombala kwabanye , nakuba abanye bepheka kakhulu kunabanye.

Kuyasiza ukwazi ukungena nokuphuma kwamapilenti okupheka . Ama-lens aphuzi, aphuzi ne-orange apheka okusheshayo. Izinhlanzi zembewu zisusiwe. Uma kuphekiwe isikhathi eside, lawa lentile angalahlekelwa ukuma bese eba mushy.

Uma iresiphi yakho ye-lenti idinga i-lens ezogcina isakhiwo sayo uma isenziwe, i-lentile evamile yensundu iyisinqumo esihle.

Lezi yizona ezilula ukuthola ezitolo zokudla. Amalenti aluhlaza asenayo ingubo yawo yembewu futhi awazange ahlukaniswe.

I-Fiber ku-Lentils

Ingqikithi yesigamu yama-lentile omisiwe okomile ilingana namaphesenti angu-80 okudingekayo kwe-fiber yakho yansuku zonke. Uma ungenalutho lokudla okungenayo i-gluten futhi uvinjelwe kusuka engxenyeni enkulu yokudla okukolweni, okuphethwe yi-fiber, vula lentil kumthombo omuhle we-fiber. Ukudla kwe-fiber okwandisiwe kuye kwaboniswa emazingeni aphansi egazi ye-cholesterol futhi ingavikela ngokumelene nomdlavuza wekoloni nesifo sikashukela.

Amavithamini aphezulu

Ubhanana bavame ukubizwa ngokuthi yi-potassium powerhouse, kanti, kodwa kulabo abaphethwe ngokuqinile nesifo sikashukela, ibhanana elikhulu alikhuthazwa. Ikomishi lesigamu se-lentile ebomvu ehlukanisiwe eyomile ine-potassium engaphezu kwebhanana elikhulu. I-potassium inhle yokulwa nokuningi kwe-sodium ekudleni kwakho futhi ingasiza umzimba wakho wehle noma ulawule ukucindezelwa kwegazi.

Uma ubheka izinketho zemifino, i-lentils iyimithombo ephezulu ye-folate yazo zonke izidalwa ezisekelwe ezitshalweni. I-Folate, ebizwa nangokuthi i-vitamin B9, ibalulekile kwabesifazane abakhulelwe noma abafuna ukukhulelwa. I-folate isiza umzimba ukuthi udale i-DNA nezinye izinto eziphilayo. I-Folate isiza ukusekela ukwakheka kwe-cell cell red and function nererve.

I-folate iboniswa ukuthi i-homocysteine ​​ephansi ye-artery-eyingozi, ingasiza ekuvimbeleni i-anemia, futhi izifundo zibonisa ukuthi zingakuvikela ekuthuthukiseni isifo senhliziyo, umdlavuza, kanye nengqondo.

I-Iron ne-Manganese

Ingqikithi yesigamu se-lentile eyomile yilezilinganiso zokudla okunomsoco wamaphesenti angu-100 ezidingo zomzimba wakho we-manganese futhi zingahlangabezana namaphesenti angama-50 ezidingo zakho zensimbi. Umzimba wakho udinga ngalinye lalezi zimaminerali.

Umthombo omkhulu we-manganese ugcwele ukolweni, ukudla okukhawulelwe uma unesifo se-gluten noma isifo se-celiac. I-Manganese idlala indima ekugcineni izinga lokushukela ejwayelekile legazi futhi ivikela ukuvikela umonakalo omkhulu. Ama-radicals amahhala angabangela isibalo sesifo sesintu ngokungalingani ohlelweni lokuzivikela komzimba nokusheshisa inqubo yokuguga.

I-iron idlala indima ebalulekile ekwenzeni i-hemoglobin egazini. I-hémoglobin ithwala i-oxygen emaqenjini akho.

Uma umzimba wakho uswele insimbi ne-hemoglobin, ungase uzizwe ukhululekile futhi ukhathele. Lokhu kuyisibonakaliso esingaba khona se-anemia, isimo lapho inani lakho legazi elibomvu lihla kakhulu kakhulu. Njengezitshalo zemifino, i-lentils kanye nesipinashi kuzoba yimithombo yakho eyinhloko yemithombo yensimbi. Ukudla okunezici eziphezulu kakhulu zensimbi yizidlo.

Izinyathelo kanye nezilinganiso

Njengoba ulinganisa amalenti akho, khetha ngokucophelela kuzo. Zikhiphe bese uhlola amatshe amancane angama-lentil amahlandla amancane atholakala nge-lentils ngezinye izikhathi. Lezi zindawo ezincane zingangena emasimini noma emasobho futhi zingamangala.

Lezi zinyathelo zingakusiza ukuthi ubone ukuthi ingakanani lentile ongayenza nge iresiphi yakho.