Ama-lentile: Izinhlobo, Izinzuzo Zezempilo, Ukudla Okunomsoco Nezindlela Zokupheka

Ungaphuthelwa

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] .





izinzuzo zamalenti

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
udliwayo umsoco

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.

isilinganiso sobukhulu bepipi emhlabeni jikelele

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] .

izinzuzo ze-lentils infographics

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.

ingoma yothando ye-hindi enikelwe intombi

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
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