Kupfuura Kuyera, Maitiro Aanoita Sei seMutevedzeri
Kana iwe uri wezvirimwa, uine chirwere cheshuga, kana uchitevera mararamiro asina mararamiro, lenzi inobatsira zvikuru zvimwe zvekudya zvisipo kubva pane kudya kwako. Semuenzaniso, lentiy inogona kutora nzvimbo yesimbi uye potassium yaunoda, iyo inowanzowanikwa mumhuka kana bhanana.
Lentils vave vachitsigira vanhu kwezviuru zvemakore . Vamwe vanodaro vaimbofunga lenzi kuti vave varombo zvevarume uye vakaramba kuzvidya nokuti zvisingadhuri.
Kunyange zvazvo zvingave zvisingabatsiri, lenzi inonwisa kwazvo, ichizadza, uye zvinonzwisisika, iyo inonakidza kupfuura yose yemiti.
Nutritional Equivalents uye Zvimwe Zvokudya Zvigadziriswa
Yakakwirira mune fiber uye yakaoma makhahydrates, lentiy inosarudzo yakakura kune avo vane mafuta asina simba kana e-calorie. Nokuda kwezvirimwa uye vegans vasingadyi nyama, lentiy ishandisi yakanaka yekudzorera. A 1/2 kapu yemakisi akaoma, ayo anowedzera mukombe weiyo yakagadzirwa, ane anenge 26 gramu eprotini.
Lentils is gluten-isina. Lentile furasi inoshandiswa zvakanyanya muIndia kubika uye yakakwana kune vemizambiringa vanoda kubika. Lentile furasi inokosha mubasa re gluten-risina kugadzira chingwa, muffin, fritters, uye pancakes.
Lentils dzine chinyorwa chakanyanya che glycemic index uye yakasimba ye starch zvakagadzikana, izvo zvinoita kuti zvikwanise kudya chirwere cheshuga.
Lentil Inotsiva
Kune chikamu chikuru, unogona kushandura chero ruvara rwemavara kune rumwe , kunyange zvazvo vamwe vanobika zvakanyanya kune vamwe.
Inobatsira kuziva ins uye maitiro ekubika kubizi . Tsvuku tsvuku, yerineni uye yerineni inobika zvakanyanya. Mbeu idzi dzakabviswa. Kana yakabikwa kwenguva yakareba, lentiyi idzi dzinogona kurasikirwa nekugadzirwa uye dzinova mushy.
Kana kemikari yako yerenzi inoda lentiki iyo ichachengetedza maitiro ayo kana yaitwa, kazhinji mashizha lenzi isarudzo yakanaka.
Izvi ndizvo zviri nyore kuwana muzvitoro zvezvitoro. Brown lentiyine vane chikafu chembeu yavo uye havana kuparadzana.
Fiber muLentils
Hafu yekapu yewakasvibirira lenti yero yakaenzana ne80 muzana ye fiber yako yezuva nezuva inodikanwa. Kana iwe uri pane kudya kwe-gluten uye uchidzivirirwa kubva kune chikamu chikuru chegorosi-based, fiber-rine foods, tende kune lentil kune zvakanaka fiber source. Kunyanya kuwedzerwa kwehutachiona kwakaratidzwa kunoderedza ropa rekutsvaira uye zvinogona kudzivirira kusagadzirisa kenza yekoloni uye chirwere cheshuga.
Top Vitamine
Bhanana inowanzozivikanwa kuti ndiyo potassium powerhouse, uye ndeye, asi kune avo vane chirwere chakasimba chekushaya chirwere cheshuga, bhanana guru harifaniri kukurudzirwa. Ahafu yekapu yemvura yakasviba yakatsvuka yakawanda ine potasium yakawanda kupfuura bhanana guru. Potassium yakanaka pakurwisa huwandu hwe sodium muzvokudya zvako uye inogona kubatsira muviri wako kuderera kana kudzora ropa rako.
Kana uchitarisa pane zvinoshandiswa mumidziyo, lentiyumu ndiyo yakakonzerwa nehutori hwezvese zvinomera-based foods. Nyaya, inonziwo vitamin B9, inokosha kune vakadzi vane pamuviri kana vanoda kuve nemimba. Nyaya inobatsira muviri kuti uumbe DNA uye mamwe mazita ekuberekwa. Folate inobatsira kutsigira tsvuku yeropa maitiro uye nerve.
Nyaya inoratidzirwa kuderedza arteri-kukuvadza homocysteine, inogona kubatsira kudzivirira chirwere chekushaya ropa, uye zvidzidzo zvinoratidza kuti zvinogona kudzivirira kurwisana nekuvandudza zvirwere zvepfungwa, kenza, nekudementia.
Iron uye Manganese
Hafu yekapu yenyanga yakasvibiswa ndiyo yakaenzana nehutano hwemazana ezana yemafuta emuviri wako uye inokwanisa kusangana neavo makumi mashanu kubva muzana yematambudziko ako. Mumuviri wako unoda imwe neimwe yemaminerari.
Chinhu chikuru chemanganese igorosi rose, zvokudya zvisingabviri kana iwe une gluten-senitivities kana chirwere chechiliac. Manganese inobata basa mukuchengetedza chirwere cheshuga rwemazuva ose uye inobatsira kudzivirira kusingabhadhari-kusagadzikana. Radicals rusununguko inogona kukonzera huwandu hwevanhu zvirwere nekusawirirana kwemajoni ehurumende uye kukurumidza kukwegura.
Iron inoita chikamu chinokosha pakuumba hemoglobin muropa. Hemoglobin inotakura okisijeni kumasero ako.
Kana muviri wako uchitadza mune iron uye hemoglobin, unganzwa uchinetseka uye wakaneta. Ichi ndicho chiratidzo chekushaya ropa, iyo mamiriro ako apo kuverenga ropa tsvuku kunodonha zvakanyanya. Sezvokudya zvinodhaka, lentiki nesipinashi zvichava hurukuro yako-yakabva kune zvese zvesimbi. Iyo yakanyanya kudarika simbi-ine chikafu chikafu.
Mitezo uye Inofanirwa
Sezvauri kuenzanisa nhengo yako, ngwarira uchitora kuburikidza navo. Ivaise kunze uye uongorore matombo maduku edomenti ayo dzimwe nguva anotunganidzwa ne lentils. Aya madombo maduku anogona kudonha mumasara kana masobho uye ave asina kufarirwa kushamisika.
Izvi zviyero zvinogona kukubatsira kuziva kuti ingiroi yakawanda iwe unogona kubereka nekaitiro yako.
| Dry Lentils | Equivalent |
|---|---|
| 1 cup | 2 1/2 makapu akabikwa |
| 1 pound | 2 1/3 makapu akaoma lentils |
| 1 pound | 14 servings |
| 1 pound | 7 makapu akabikwa |