I-Lentil yokulahleka kwesisindo

I-fiber e-soluble, equle kwiilentili, yenza kube lula ekudleni kwesisindo. Izitya zentsholongwane zinciphisa ukugaya kunye kwaye zihlala zihlala zingqondweni.

Ngama-gramu ayi-100 e-lentile abilisiwe nayiphi na uhlobo iqulethe i-7.8 gram yeprotheni nama-calories angama-340. Iilentili zodwa uhlobo lweemigqabi ezingafanele zenziwe ngaphambi kokupheka. Iilenti ezinkulu azizange zisetyenziselwe ukutya.

Nangona kunjalo, i-lentils ayifanelekanga kuphela kwiiprogram zokulahlekelwa kwesisindo. Ngombulelo kwiipropati zayo, i-lentils zizisa ezi zilandelayo izibonelelo emzimbeni wethu:

• Ukuzinzisa iishukela zegazi kunye nokukhusela isifo seswekile sesi-2;
• kuphucula umzimba ngesinyithi, okuyimfuneko ekuveliseni i-hemoglobin. Enye indebe yeentyilisi ezibilisiweyo inika malunga ne-37% yesininzi esicetywayo imihla ngemihla yesinyithi;
• unikezela umzimba ngeeprotheni. Enye indebe yeentyilisi ezibilisiweyo isinika i-25% yesilinganiso sephepha leeprotheyini ezifunekayo kwansuku zonke;
• ikhusela ukungabikho komntwana kubantwana. Enye indebe yeentyilisi ezibilisiweyo inika umzimba wethu ngaphezu kwama-80% we-dose yemihla ngemihla ephakanyisiweyo ye-folic acid;
• inqanda umngcipheko womhlaza - ingakumbi umdlavuza webele;
• ikhusela kwizifo ze-cardiovascular disease, njengoko ihlisa uxinzelelo lwegazi kunye namazinga e-cholesterol emzimbeni.

Indlela yokupheka iilentili?

1. Yiya kwiilentili - zidla ngokuba ngamacwecwe amancinci kuwo.
2. Geza iilentili uze uthule amanzi amancinci.
3. Vumela amanzi ukuba abilise, upheke i-lentils 5-10 imizuzu uze upheze amanzi.
4. Thela iilenti ngamanzi atshisayo kwaye upheke (ukufumaneka ngokugcwele ngokuqhelekileyo kuthatha imizuzu engama-45). Ukuba awufuni ukucima amanzi okuqala, isidlo siya kufumana ngaphezulu-kodwa sinzima kakhulu, njengama lentile kukho ininzi ye-non-haem yesinyithi, leyo umzimba ithatha kuphela i-2-20%.
5. Ukuze ulungelelaniso olungcono lwesinyithi, zama kunye kunye neengcingo zokutya ukutya eziqukethe iivithamini C. Ezi ziqhamo (naluphi na i-citrus, strawberry, kiwi) okanye imifuno (utamatisi, i-pepper e-sweet, iklabishi emhlophe).
6. Xa ulungiselela izitya kwiilenti, yongeza u-anyanisi, i-garlic, imifuno ecocekileyo, kunye ne-karoti, utamatisi okanye i-pepper e-sweet.
7. I-lentils yeryuwa kufuneka ibe phambi kokulungela.
8. Phakathi okanye ekupheleni kokupheka, faka ioli yeoli eyokutya.
9. Iilentili zihambelana kakuhle nelayisi kunye newayini emhlophe.

Indlela yokupheka iilenti kwi-multivariate?

Kuye kwakhankanywa ukuba xa uphelela naziphi na iilentili kumntwana okanye umntu onomdla wesisu esiswini, okokuqala, "amanzi anzima" kufuneka agcitywe. Ukuba i-multivarker yakho ayinikezeli ithuba elifanelekileyo - kungcono ukufumana ngokusebenzisa ipasi eqhelekileyo.

Ziziphi iimeko apho iingcingo zenza ingozi?

Naluphina uhlobo lwentsholongwane edlalwa ngokwexabiso elidlulileyo luya kuba nemiphumo emibi emehlweni akho nakwamehlo.

Ukongeza, izitya ezenziwe kwiilenti ziyakonakalisa ukuba kukho iingxaki ezilandelayo:

• isifo esilumkileyo sesisu, okanye i-spastic colitis;
• gout;
• ukungasebenzi.