Izinzuzo eziyisikhombisa zezempilo zokudla udali

-Delile

• Ungenza kanjani udali
• Ithebula lolwazi lokudla okunempilo
• Iresiphi enempilo enelesi

Ama-lentile angukudla okunothile ngamavithamini namaminerali okungaletha izinzuzo eziningana zezempilo, njengokunciphisa i-cholesterol, ukuqeda umzimba emzimbeni noma ukuvimbela i-anemia. Ngaphezu kwalokho, zingalungiswa ngaphandle kokungeza amafutha, okwenza kube isidlo esihle sokudla okuncanyana.

Naphezu kokudliwa kaningi esidlweni sakusihlwa sonyaka omusha, ama-lentile angadliwa nsuku zonke, unyaka wonke, ukufaka esikhundleni ubhontshisi, isibonelo.

Yize kunezinzuzo ezimbalwa, ukusetshenziswa kwama-lentile kufanele kulawulwe abantu abahlushwa i-gout noma abane-uric acid ekhulayo, ngoba bangukudla okunothile kakhulu kuma-purines.

Izinzuzo eziyisi-7 zokudla udali zifaka:

1. Siza ukwehlisa i-cholesterol - ngoba anezintambo ezingenakunyibilika ezinciphisa ukumuncwa kwamafutha.
2. Khipha umzimba emzimbeni emzimbeni- ukulawula amathumbu, ngakho-ke, uhlanza amathumbu ngokumunca ubuthi.
3. Nciphisa ukungezwani kwangaphambi kokuya esikhathini - njengoba ziqukethe into ebizwa nge-lignans, enesenzo esifana namahomoni abesifazane afana nama-estrogens asiza ukunciphisa izimpawu ze-PMS.
4. Ukulwa nesifo sikashukela - ngoba yize enama-carbohydrate amaningi, anefayibha eningi futhi aqinisekisa ukuthi ushukela awunyusi igazi eliningi
5. Vimbela futhi welaphe ukushoda kwegazi - ukudla okunothe kakhulu ngensimbi, kunconyelwe ikakhulukazi abadla imifino abanomkhuba wokuthuthukisa i-anemia.
6. Siza ukuvimbela umdlavuza - ngoba ngaphezu kokunotha kwemicu enciphisa ubungozi bomdlavuza wamathumbu, anama-antioxidants avikela amangqamuzana omzimba.
7. Thuthukisa impilo yamathambo - ngaphezu kokuba ne-calcium, iqukethe ama-isoflavones asiza ukukhiqiza ama-hormone abalulekile okuqinisa amathambo.

Ngaphezu kwalokho, ama-lentile acebile nge-zinc, okusiza ukuqinisa amasosha omzimba futhi alunge kakhulu ekwelapheni i-anemia ngoba anensimbi eningi futhi, ngaphezu kwalokho, inani layo eliphezulu le-fiber lenza ngcono ukuhamba kwamathumbu futhi likhulule ukuqunjelwa nokuvuvukala isisu.

Ungenza kanjani udali

Ama-lentile angenziwa njengobhontshisi, ngakho-ke vele umboze udali ngamanzi bese upheka imizuzu engama-30. Ngakho-ke, ukwenza isobho elisheshayo futhi elinomsoco vele upheke udali omisiwe ndawonye noqathe, isilimo esidliwayo esinamagatsha anamanzi no-anyanisi, ngokwesibonelo, bese udla ngendlela yesobho noma ndawonye nelayisi.

Kunezinhlobo eziningana zamalenti, kepha imvamisa zonke izinhlobo kufanele zifakwe emanzini ukuze zikhiqize igesi emathunjini amancane, njengobhontshisi.

Ama-lentile angaba luhlaza okotshani, onsundu, omnyama, ophuzi, obomvu kanye nowolintshi, aqukethe ukungaguquguquki okwehlukile futhi aqina noma athambe ngemuva kokupheka. Ngalesi sizathu, amalenti e-olintshi, njengoba ethambile futhi eyikhekhe, asetshenziswa kakhulu ekondleni kwezingane, kodwa-ke, kuyadingeka ukuzifaka esosweni, ukuze zingabangeli ukuqunjelwa noma i-colic enganeni.

Ithebula lolwazi lokudla okunempilo

Iresiphi enempilo enelesi

Iresiphi emnandi futhi elula yokwenza ngamalenti iyisaladi efudumele yamazambane nele lentile.

Izithako

• 85 g wamalenti
• 450 g wamazambane amasha
• 6 anyanisi oluhlaza
• Isipuni esingu-1 samafutha omnqumo e-virgin
• Izipuni ezimbili zeviniga ebhalsamu
• Usawoti kanye nopelepele

Imodi yokulungiselela

Faka udali epanini ngamanzi abilayo imizuzu engama-20, khipha udali emanzini bese ubeka eceleni. Kwelinye ipani beka amazambane emanzini abilayo imizuzu engama-20, susa bese usika uhhafu wesitsha. Faka u-anyanisi osikiwe nama-lentile emazambane. Ekugcineni, engeza uwoyela, uviniga, usawoti kanye nopelepele.

Bheka ividiyo elandelayo yokuthi ungayilungisa kanjani i-lentil burger: