Kubvira panguva yekare, lentiyumu yakave imwe yezvigadzirwa zvekushandisa zvakanyanya, yakadyiwa semunhu wepamusoro, uye varimi vemazuva ose. Lentil yaiva chikamu chinokosha chekudya kwevanhu vose, pasinei nemamiriro avo emari. Yakanga ishandiswa zvose mumutambo wepanyama, uye kazhinji mukugadzirwa kwezvimwe soda uye muto. Zvinosuruvarisa, munguva yedu, lentils dzisina kutsungirira makwikwi makuru akadaro pakati pezviyo, zvino zvisingatsvaki kudarika kupfuura kare. Asi zvakadaro, izvi hazvibatsiri zvakakosha zvemajeri muzvokudya zveupi wedu.
Chii chinobatsira mujeri?
Chimwe chezvakakosha zvikuru ndezvekuti haikwanise kuunganidza zvinhu zvinosvibisa, nitrates uye redio nuclides. Izvi zvinoreva kuti ichachengetedza zvinhu zvayo zvose zvinobatsira pasinei nemamiriro ekurima. Zvichida kuchengeteka kwekushandisa ndiko chinhu chekutanga icho lentiy inobatsira.
Lentils dzine zvakawanda zve macro (potassium, calcium, magnesium, sodium , phosphorus, chlorine) uye microelements (iron, iodine, fluorine, boron, nickel), mavitamini (A, B1, B2, PP, E). Inosanganisirawo amino acids, isoflavonoids, fiber fiber uye folic acid. Isoflavonoids inokwanisa kuita prophylactically kurwisana nekenza yemazamu, uye insoluble coarse fibers (inosanganisira 3,7 g / 100 g) inowanzoita robot yemukaka, kubvisa tsvina nemishonga kubva mumuviri.
Chimwe chinhu chakasiyana cheiyo lentiy isati yakakura yezvinyorwa zvepineti muhutano, iyo kusvika kusvika ku50%, saka inotora nzvimbo inotungamirira muprotini yehuwandu, pano imwe shanduro yezvinobatsira lentils.
Iniwo ndinoda kuziva kuti lentils yakanaka yakanaka ye tryptophan - an amino acid, iyo mumuviri inoshanduka kuva serotonin (inoshandiswa mupfungwa dzedu). Kushayikwa kwaro kunogona kutungamirira kusina kuora mwoyo, kuparara kwekutya, kuora mwoyo.
Chii chinonyanya kukosha?
Iko kune marudzi gumi emarenti, akasiyana nenzira yekugadzirira, kurara uye kunyange ruvara, asi chii chinonzi lentil inobatsira? Hapana mhinduro isinganzwisisiki, nokuti kuumbwa kwavo kwakafanana zvakafanana, kuitira kuti zvisakwanise kusarura zvimwe zvakasiyana-siyana zvinopfuura kupfuura zvimwe zvose. Mhando dzakasiyana-siyana dzejenti ndezvekuti:
- tsvuku - kushandiswa kusati kwanyora kwemaawa anoverengeka, kana kunyange zuva, rinoshandiswa pakubika soda;
- tsvuku-yakabviswa kubva muhombe, yakabikwa nokukurumidza, inoshandiswa mumasobho uye mbatata yakasvibiswa;
- bvudzi - nyemba dzisina kufanana, dzinowanzowedzerwa kumashizha;
- beluga - mhando dzakasiyana-siyana, dzakakodzera soup kana saladhi, inofamba zvakanaka nemiriwo;
- puy - ruvara rutsvuku uye rwuri ruvara, ruvara runyoro, ndiko kuwedzera kwakanaka kune saladhi;
- tray - inoderedza huwandu hwehuga muropa, izvo zvinobatsira zvikuru kune vane chirwere cheshuga.
Ikoti inobatsira pakurasikirwa?
Caloric zvakagadzirwa nenyota yakaoma ndeye 295 kcal pa100 g, yakagadzirira zvishoma - 111 kcal. Zvinonyanya kukosha, lentiki inongoda 1% mafuta, uye glycemic index ndeye 30. Glycemic index - chiratidzo chekudya kwekudya, mushure mekushandisa kwavo, mune shuga muropa. Kana uchinge urema, zvinokurudzirwa kuti udye zvokudya nechepasi GI (10-40) saizvozvo, mhinduro kumubvunzo kana lentils yekureruka kwemazizi inobatsira pachena - inobatsira sechinhu chipi zvacho. Asi zvinowanikwa neGI yakakwirira zvinofanira kudziviswa, nokuti huwandu hwe insulin muropa hunoita kuti muviri uchengetedze mafuta.
Mukuwedzera, lentil inosanganisira microelement molybdenum, iyo inobatsira pakugadzirisa zvakanyanya kushandiswa kwemakhahydrates. Carbohydrate - inopa hutachiona hwemhomhoni, fibiti - inovadzivirira kubva pakukurumidza kudya, kureva, kusanganiswa kwemakinhydrates uye fiber kunotipa pfungwa yakasimba yekuzadza.
Kana uchida kubvisa mapaundi mashomanana, ipapo kugamuchirwa kwezvokudya kubva kune lentiy, izvi zvichafambidzana, asi kuti zvive zvakanyanya, iwe unofanirwa kusarudza shanduro yakasimba yezvokudya zvinoenderana nekushandiswa kweizizi chete muhupenyu hwakachena, kureva, pasina zvimwe zvinowedzera. Iwe unogona kugara pane monodiet yakadaro kwemazuva mashanu.