I-lentil ayikhulisi futhi icebile ngensimbi

-Delile

• Iresiphi Yesobho Lentil
• Inani elinconyiwe
• Izinzuzo zeLentil

Ama-lentile awakhuluphali ngoba anama-kilojoule amancane futhi anothe nge-fiber, okunikeza umuzwa wokusutha futhi kunciphise ukumuncwa kwamafutha emathunjini. Kodwa-ke, ngoba icebile ngama-carbohydrate angadonswa ngumzimba, ikhiqiza amagesi futhi inganikeza umuzwa wokuqunjelwa esiswini, okungadidaniswa nokuzuza kwesisindo.

Ngakho-ke, ithiphu lentili ukudala igesi elincane lamathumbu ukusebenzisa ama-lenti abomvana noma ukucwilisa udali onsundu ngaphambi kokuwapheka, bese usebenzisa amanzi amasha ahlanzekile ngesikhathi sokupheka, ngoba isobho lakho liyindlela enhle yokudla kwansuku zonke ukuqeda izimpawu ukunqamuka kokuya esikhathini, ukuvimbela ukuzuza kwesisindo nokuvimbela izinkinga ezinjenge-osteoporosis.

Iresiphi Yesobho Lentil

Isobho le-lentil lingenziwa kuphela ngemifino ukukusiza wehlise isisindo, noma ungangeza inkukhu nenyama ukwenza isidlo sakho sibe namaprotheni amaningi. Kodwa-ke, kubalulekile ukukhumbula ukuthi ukufaka inyama kwenza isobho libe ne-caloric eningi, futhi kunconywa ukuthi kudle amagobolondo ama-2 ubuningi ukugwema ukubeka isisindo.

Izithako:

• 1 no 1/2 izinkomishi lentil
• 1 amazambane
• 1 isanqante enkulu
• 1 pepper oqoshiwe ongenambewu oqoshiwe
• 1 anyanisi oqoshiwe
• 2 oqoshiwe noma ochotshoziwe wegalikhi
• 2 wezipuni zamafutha noma u-olive
• Isiqu se-leek esingu-1 sisike saba izingcezu ezincanyana
• Amahlamvu ama-4 chard asikwe aba yimichilo
• I-zucchini e-1 eqoshiwe
• Usawoti, i-basil, iparsley nama-chives ukunambitha

Imodi yokulungiselela:

Kwisipheki sokucindezela, shisisa uwoyela bese ususa ugarlic, u-anyanisi kanye ne-lentil imizuzu emihlanu. Faka izithako ezisele, umboze ipani bese upheka ngaphansi kwengcindezi imizuzu eyishumi. Linda ingcindezi ukuthi iphume ngokwemvelo futhi isebenze ngenkathi kusashisa. Uma usebenzisa i-lentil ebomvana, kufanele ushiye isobho ngaphansi kwengcindezi imizuzu emihlanu kuphela, ngoba kulula ukupheka kunenguqulo ensundu.

Inani elinconyiwe

Ukuthola izinzuzo zelentile, kufanele udle okungenani izipuni ezintathu zalokhu okusanhlamvu ngosuku, izinyanga ezintathu. Ukusiza ukukhulula izimpawu ze-menopausal ngisho nangaphezulu, kufanele futhi ukhulise ukusetshenziswa kwakho kokudla okunjenge-soy ne-rhubarb. Nakhu ukuthi ungenza kanjani ikhambi lasekhaya ukudambisa ukushisa kokunqamuka kokuya esikhathini.

Izinzuzo zeLentil

Ngaphezu kokunciphisa izimpawu zokunqamuka kokuya esikhathini, ama-lentile nawo anezinzuzo zezempilo ezifana nokuthi:

• Vimbela i-osteoporosis, ngokugcina i-calcium eqinisa amathambo;
• Vimbela i-anemia, njengoba icebile nge-iron;
• Qinisa imisipha futhi unike amandla, njengoba icebile kuma-protein;
• Gcina impilo yesistimu yezinzwa, njengoba iqukethe uvithamini B;
• Nciphisa i-cholesterol, ngoba iqukethe imicu;
• Yehlisa izimpawu zokunqamuka kokuya esikhathini, ngokusiza ukulawula izinguquko kuma-hormone.

Ekudleni kwabantu abadla imifino kuphela, udali luyindlela enhle yokubuyisela inyama futhi unikeze amaprotheni anamafutha amancane emzimbeni, kanye nokunye okusanhlamvu okufana nobhontshisi, ubhontshisi kanye namantshontsho.

Bona amakhalori nezakhi zomzimba kulokhu kudla ngezinzuzo eziyi-7 zokudla udali.