Ukususela kumaxesha amandulo, iilentiy enye yimiba ephambili yokusetyenziswa, yayidliwa njengomntu ophezulu, kunye nabahlali abaqhelekileyo. I-Lentil yayiyinxalenye ebalulekileyo yokutya malunga phantse bonke abantu, kungakhathaliseki ukuba imeko yabo yezemali. Yayisetyenziswe kokubili kwifom yendabuko, kwaye kaninzi ekubunjweni kweesobho kunye nesobho. Ngelishwa, ngeli xesha lethu, iilentile azizange zinyamezele ukuncintisana okunjalo phakathi kwezityalo, ngoku kufuneke kakhulu kunaphambili. Kodwa kunjalo, oku akukuchaphazeli iimpawu zelusizo ekudleni kwanoma ngubani wethu.
Yintoni eluncedo kwiilentili?
Enye yeenzuzo zayo eziphambili kukuba ayikwazi ukuqokelela izinto ezinobuthi, iititrates kunye ne-radio nuclides. Oko kukuthi, iya kugcina zonke izinto zayo ezincedo ngaphandle kweemeko zokulima. Mhlawumbi ukhuseleko lokusetyenziswa kukuba yinto yokuqala eyiluncedo.
Iilentili ziqulethe ezininzi (i-potassium, i-calcium, i-magnesium, i- sodium , i-phosphorus, i-chlorine) kunye ne-microelements (insimbi, i-iodine, i-fluorine, i-boron, i-nickel), ii-vithamini (A, B1, B2, PP, E). Ikwaquka ama-amino acids, i-isoflavonoids, i-fiber yokutya kunye ne-folic acid. Isoflavonoids iyakwazi ukwenza iprophylactically against the cancer of the breast, kunye ne-fibre coarse (engama-3,7 g / 100 g) i-normalize i-robot yamathumbu, isuse i-toxins kunye ne-toxins emzimbeni.
Into ehlukileyo yentsholongwane ngumxholo wayo omkhulu weeprotheyini zemifuno ekubunjweni, okuyi-50%, ngoko kuthatha isikhundla esiphambili kwi-protein content, nantsi enye inguqu yezinto ezincedo kwiilentili.
Ndifuna ukuphawula ukuba i-lentils ngumthombo omuhle we-tryptophan-i-amino acid, ebonakalayo emzimbeni ibe yi-serotonin (inoxanduva lwengqondo yethu). Ukusilela kwayo kungakhokelela ekudakaleni okungapheliyo, ukuphazamiseka kwemihlaba, ukuxinezeleka kwemizwa.
Ziziphi iilentili eziluncedo kakhulu?
Kukho iintlobo ezili-10 zentsholongwane, ezahlukileyo endleleni yokulungiselela, ukunambitha kunye nombala, kodwa yintoni enye into efanelekileyo kakhulu? Ayikho impendulo engabonakaliyo, kuba ukubunjwa kwabo kufana nokufana, ngoko ke akunakwenzeka ukuba ungabalulekanga uhlobo oluthile oluza kudlulela bonke abanye. Iintlobo eziqhelekileyo zentente zi:
- emdaka - ngaphambi kokuba usebenze udibanise iiyure eziliqela, okanye nokuba yimini, isetyenziselwa kwizipheki zokupheka;
- ibomvu ekhutshwe kwigobolondo, iphekwe ngokukhawuleza, isetyenziswe kwiisobho kunye namazambane ahlambulukileyo;
- eluhlaza - ubhontshisi obusanda kuzalwa, kaninzi kufakwa kwiladidi;
- i-beluga - iindidi ezincinci, ezifanelekileyo isobho okanye isaladi, iyahamba kakuhle ngemifuno;
- umbala omnyama nombala oluhlaza, unomsoco, uyinto efanelekileyo yokongeza kwisaladi;
- ilayiti - iyanciphisa izinga leswekile kwigazi, ngoko luncedo kakhulu kubantu abanesifo sikashukela.
Ngaba i-lentil iluncedo ekulahlekeni kwesisindo?
Umxholo weCaloric we-lentils owomileyo ngu-295 kcal nge-100 g, ulungele ubuncinane - 111 kcal. Okubaluleke kakhulu, i-lentil iqulethe i-1% yeoli, kunye ne-index glycemic 30. Inkcazelo ye-Glycemic - isalathisi sesiphumo sokutya, emva kokusetyenziswa kwayo, ushukela egazini. Xa ulahlekelwa isisindo, kucetyiswa ukuba udle ukutya nge-GI ephantsi (10-40) ngaloo ndlela, impendulo kumbuzo ukuba i-lentils yokulahlekelwa kwesisindo iyakunceda-iyiluncedo njengento enye. Kodwa iimveliso ezineGI ephakamileyo kufuneka ziphetshwe, kuba izinga eliphezulu le-insulin egazini lenza ukuba umzimba ugcine amafutha.
Ukongeza, i-lentil iqulethe i-microelement molybdenum, ebangela ukuba kuqhutywe ngokufanelekileyo ukusebenza kwama-carbohydrate. I-carbohydrates - inikezela ibhalansi ye-hormone, i- fiber - ikhusela kwi-digestion esheshayo, oko kukuthi, ukudibanisa kwama-carbohydrates kunye ne-fiber kusinikeza ingqondo ehleliyo yokugqiba.
Ukuba ufuna ukulahla iipilisi ezimbalwa, ukwamkela izitya ezivela kwiilentili, oku kuya kuhamba kunye, kodwa ukuba ube nomthelela omkhulu, kufuneka ukhethe enye inguqu eninzi yokutya ngokusetyenziselwa iilentile yodwa kwimo ecocekileyo, oko kukuthi, ngaphandle kwezibonelelo. Unokuhlala kule monodiet ukuya kwiintsuku ezingama-5.