AMA-LENTILI: IZINHLOBO, IZINZUZO ZEZEMPILO, UKUDLA OKUNEMPILO NEZINDLELA ZOKUPHEKA - PAMPEREDPEOPLENY.COM

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Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Neha Ghosh Ngu UNeha Ghosh ngoDisemba 4, 2018

Ukudla okuyisisekelo kwamaNdiya akuphelele ngaphandle kwamalenti ngoba kumnandi, kunomsoco futhi kungumthombo oshibhile wamaprotheni. I-Lentil curry iyadingeka esidlweni sasemini noma etafuleni lesidlo ekhaya laseNdiya. Okomndeni we-legume, udali unamaprotheni amaningi kanye nefayibha. Kule ndatshana, sizobe sibhala ngezinzuzo zezempilo zelentile, inani lokudla okunempilo nokuthi uzipheka kanjani.

Ama-lentile eza ngezinhlobo ezahlukahlukene ezisukela kokubomvu, nsundu, mnyama, ophuzi noluhlaza okotshani. Futhi uhlobo ngalunye lwe-lentil lunokwakheka kwalo okuhlukile kwama-phytochemicals kanye nama-antioxidants ^[1] , ^[okubili] .

Izinhlobo Ezihlukile Zama-lentile

1. Amalende ansundu - Zivame ukutholakala futhi zisukela kokunsundu kuya konsundu ngombala. Lawa malenti anokunambitheka okumnene, okomhlaba futhi asetshenziswa kahle kuma-casseroles, amasobho, isitshulu namasaladi.

2. Amalenti aluhlaza - Ziza ngobukhulu obuhlukahlukene, zinamandla futhi zinokunambitheka komlilo. Amalenti aluhlaza alungele izitsha eziseceleni noma amasaladi.

3. Idili elibomvu neliphuzi - Lawa malenti amnandi futhi anencasa enamakha. Zilungele ukupheka i-dal.

4. Amalenti amnyama - Cishe zibukeka njenge-caviar njengoba zicwebezela futhi zimnyama. Amalenti amnyama anokunambitheka okunothile komhlaba, ukuthungwa okuthambile futhi kuhle ukwengeza kumasaladi.

Inani Elinempilo LamaLentili

I-100 g yamalenti iqukethe i-360 kcal yamandla nama-calories ayi-116. Futhi aqukethe:

26 amagremu amaprotheni
1 gram lipid inani (amafutha)
60 amagremu ama-carbohydrate
Amagremu angama-30 esefayibha yokudla
2 amagremu ushukela
40 milligrams calcium
7.20 milligrams iron
Ama-milligram angama-36
369 milligrams potassium
4.8 milligram uvithamini C
0.2 milligram vithamini B6

Ukudla ukudla okutshalwe ezitshalweni kunganciphisa ubungozi bezifo ezingamahlalakhona nezinye izimo zempilo ezihlobene nendlela yokuphila ^[3] .

Izinzuzo Zezempilo Zama-Lentile

1. Ikhuthaza impilo yenhliziyo

Ukuba khona kwe-fiber, i-iron ne-magnesium kuma-lentils kuxhunywe engcupheni ephansi yesifo senhliziyo. Ngokwe-American Heart Association, ukutholakala kwe-fiber kunganciphisa i-LDL cholesterol (embi) eyehlisa izehlakalo zesifo senhliziyo. Esinye isici sobungozi besifo senhliziyo amazinga aphezulu e-homocysteine akhuphuka lapho ukudla kwakho kwefolate kunganele. Futhi ama-lentile angavimbela ukukhuphuka kwamazinga e-homocysteine ngoba angumthombo omuhle we-folate.

2. Ilungele abanesifo sikashukela

Ama-lentile aqukethe ama-polyphenols adlala indima enkulu ekuthuthukiseni amazinga kashukela egazini ^[4] . Kutholakala ukuthi ukudla udali kungasiza ekwehliseni amazinga kashukela egazini futhi kuthuthukise nomsebenzi we-insulin ezigulini ezinesifo sikashukela. Abantu abanesifo sikashukela kufanele bafake amalenti ekudleni kwabo ukuvimbela i-spike emazingeni kashukela egazini.

3. Kusheshisa ukugaya

Ama-lentile angavimbela ukuqunjelwa nokunye ukuphazamiseka kokugaya ukudla okufana ne-irritable bowel syndrome kanye ne-diverticulosis ngenxa yobukhona be-fiber ephezulu yokudla. Lokhu kukhuthaza ukujwayeleka kwendlela yokugaya ukudla enempilo. Ucwaningo luthole ukuthi abantu abakhuphule ukudla abakudlayo ngefayibha banciphise ukuqunjelwa futhi bakhuphula imvamisa yezihlalo ^[5] . I-Fibre isiza ekuhambeni kwamathumbu njalo nokukhula kwamagciwane enempilo emathunjini.

4. Izinsiza ekunciphiseni isisindo

Ukusetshenziswa kokudla okuphezulu kwe-fiber njengama-lentile kungasiza ekuphathweni kwesisindo okungcono njengoba i-fiber icindezela isifiso futhi ikhuphule ukusutha, ngaleyo ndlela igcine isisu sakho sigcwele isikhathi eside. Futhi, ama-lentile anama-calories aphansi anganciphisa ukudla kwakho kwekhalori jikelele ^[6] .

5. Kugwema umdlavuza

Ama-lentile acebile kuma-polyphenol afana ne-flavanols ne-procyanidin abaziwa ukuthi anemiphumela yokulwa nokuvuvukala kanye ne-neuroprotective ^[7] . Ama-polyphenols kuma-lentils angavimba ukukhula kwamangqamuzana omdlavuza, ikakhulukazi umdlavuza wesikhumba futhi okuqukethwe kwe-fiber kunganciphisa ingozi yomdlavuza wekoloni. Ucwaningo luthole ukuthi amalentili anamandla amakhulu okuvimbela ukukhiqizwa kwe-molecule ekhuthaza ukuvuvukala i-cyclooxygenase-2 ^[8] .

6.Ukulwa nokukhathala

Njengoba udali ungumthombo omuhle kakhulu wensimbi, ungavimbela ukushoda kwensimbi. Inani elincane lensimbi emzimbeni lingaqeda izitolo zakho futhi likwenze uzizwe ubuthaka futhi ukhathele. Lokhu kuholela ekukhathaleni. U-Vitamin C usiza ukumunca kangcono i-ayoni ekudleni futhi zombili lezi zakhi zomzimba zikhona kuma-lentile okusho ukuthi umzimba wakho uthola isilinganiso esifanele sezakhi ^[9] .

7. Kwakha imisipha namaseli

Ama-lentile yimithombo emihle yamaprotheni aqukethe cishe ama-26 amagremu wesakhi. Amaprotheni ayadingeka ekwakheni amaseli amasha, ukulungisa amaseli amadala, ukudala ama-hormone nama-enzyme nokugcina amasosha akho omzimba aqinile futhi enempilo. Futhi, amaprotheni ayadingeka ekwakheni imisipha, ikakhulukazi labo abakha umzimba. Ukudla okuningi kwe-vegan kanye nemifino akuqukethe inani elanele lamaprotheni uma kuqhathaniswa nokudla okungeyona imifino. Ngakho-ke, ukufaka udali ekudleni kuzogcwalisa izidingo zamaprotheni omzimba wakho.

8. Kuhle kwabesifazane abakhulelwe

I-Folate ibhekwa njengesakhi sokudla esizuzisayo kwabesifazane abakhulelwe njengoba ukwanda kwe-folate ngaphambi nangesikhathi sokukhulelwa kusiza ukuvimbela ukukhubazeka kobuchopho nomgogodla ezinganeni ^[10] . Futhi, i-folate inciphisa ubungozi bokukhulelwa kwasekuqaleni ngamaphesenti angama-50. Ngokuya ngeCenters for Disease Control and Prevention, abesifazane badinga ama-400 mcg we-folate phakathi neminyaka yabo yokubeletha.

9. Kubangela umsebenzi we-electrolyte

Ama-electrolyte adlala indima ebalulekile ekusebenzeni kahle kwamaseli nezitho. Ama-lentile aqukethe inani elihle le-potassium, i-electrolyte elahlekile ngesikhathi sokuzivocavoca umzimba. I-potassium esezintweni isebenza njenge-electrolyte ngokugcina inani loketshezi emzimbeni.

10. Kukhulisa amandla

Ama-lentile asebenza njengesikhuthazi samandla ngenxa yefibre yaso nokuqukethwe okuyinkimbinkimbi kwama-carbohydrate. Futhi, ama-lentile acebile nge-iron esiza ekukhiqizeni i-hemoglobin, iphrotheni elibhekele ukuhambisa i-oxygen kumaseli abomvu egazi nakwezinye izingxenye zezitho. Uma i-hemoglobin yakho iphansi emzimbeni, uqala ukuthola amandla amancane.

Izindlela ezihamba phambili zokupheka ama-Lentili

Ama-lentile kulula ukupheka futhi adinga isikhathi esincane sokupheka. Ingangezwa ekudleni kwakho ngezindlela ezahlukahlukene ezinjenge:

Ama-lentile angangezwa kumasobho kanye nezitshulu zezithako ezengeziwe zomsoco.

Precook lentils bese uzigcina efrijini ukuze uthole umthombo wamaprotheni osheshayo.

Ungashintsha ubhontshisi ngamalenti kunoma iyiphi iresiphi.

Uma ungewona imifino, engeza udali kuzindlela zokupheka zenyama yakho ukuze uthole izakhamzimba ezengeziwe.

Izinyathelo zokuzivikela

Ukudla udali oweqile kungadala ukuthi ama-carbohydrate athile abile futhi akhiphe igesi emzimbeni futhi lokhu kungadala ukungakhululeki esiswini. Ngakho-ke, gwema ukudla izingxenye ezinkulu zokudla okuqukethe udali.

Buka Izinkomba ze-Article

[1]IGanesan, K., & Xu, B. (2017). Ama-lentile acebile asePolyphenol nemiphumela yawo yokukhuthaza impilo. Ijenali Yomhlaba Wonke Yezesayensi Yamamolekyuli, 18 (11), 2390.
[okubili]Xu, B., & Chang, S. K. C. (2010). Ukulingiswa Kwezinto Eziphathelene Nezidakamizwa kanye Nemisebenzi Yamakhemikhali Namaseli Esezingeni Elisuselwa Emilenzeni engu-11 Ekhulisiwe eNyakatho ye-United States. Ijenali Yezolimo Nezokudla Khemistry, 58 (3), 1509-1517.
[3]I-Leterme, P. (2002). Izincomo zezinhlangano zezempilo zokusetshenziswa kwenhliziyo. IBritish Journal of Nutrition, 88 (S3), 239.
[4]IGanesan, K., & Xu, B. (2017). Ama-lentile acebile asePolyphenol nemiphumela yawo yokukhuthaza impilo. Ijenali Yomhlaba Wonke Yezesayensi Yamamolekyuli, 18 (11), 2390.
[5]UYang, J. (2012). Umphumela wefayibha yokudla ekuqunjelweni: Ukuhlaziywa kwe-meta. Ijenali Yomhlaba YeGastroenterology, 18 (48), 7378.
[6]UMcCrory, M.A., Hamaker, B. R., Lovejoy, J. C., & Eichelsdoerfer, P. E. (2010). Ukusetshenziswa Kwe-Pulse, Satiety, kanye ne-Weight Management. Intuthuko kwezomsoco, 1 (1), 17-30. i-doi: 10.3945 / an.110.1006
[7]UZhang, B., Deng, Z., Tang, Y., Chen, P. X., Liu, R., Dan Ramdath, D.,… Tsao, R. (2017). Ukutholakala kwe-bioaccessibility, in vitro antioxidant and anti-inflammatory activities of phenolics in lentil green green (Lens culinaris). Ijenali Yokudla Okusebenzayo, 32, 248-255.
[8]UZia-Ul-Haq M, Landa P, Kutil Z, Qayum M, Ahmad S (2013) Ukuhlolwa kwemisebenzi elwa nokuvuvukala yemidumba ekhethiwe evela ePakistan: In vitro inhibition of Cyclooxygenase-2. I-Pakistan Journal Of Pharmaceutical Sciences 26, 185-187.
[9]IHallberg L, uBrune M, uRossander L. (1989) Indima kavithamini C ekufakeni insimbi. Ijenali Yomhlaba Wonke Yezocwaningo Lwe-Vitamin Nokudla, 30,103-108.
[10]Chitayat, D., Matsui, D., Amitai, Y., Kennedy, D., Vohra, S., Rieder, M., & Koren, G. (2015). I-Folic acid supplementation yabesifazane abakhulelwe nalabo abahlela ukukhulelwa: Ukuvuselelwa kuka-2015. Ijenali ye-Clinical Pharmacology, 56 (2), 170-175.