Izibonelelo ezi-7 zempilo zokutya iilensi

Umxholo

• Uyenza njani iilentile
• Itheyibhile yolwazi ngesondlo
• Iresiphi esempilweni neelensi

Iilentile kukutya okunotye iivithamini kunye neeminerali ezinokuzisa izibonelelo zempilo ezininzi, njengokunciphisa i-cholesterol, ukuthomalalisa umzimba okanye ukuthintela i-anemia. Ukongeza, banokulungiswa ngaphandle kokongeza amafutha, isenza isidlo esikhulu sokutya okunciphisayo.

Ngaphandle kokutya rhoqo kwisidlo sonyaka omtsha, iilentile zinokutyiwa imihla ngemihla, unyaka wonke, ukubuyisela iimbotyi, umzekelo.

Nangona inezibonelelo ezininzi, ukusetyenziswa kweelentile kufuneka kulawulwe ngabantu abanesifo segawuthi okanye abane-uric acid eyandayo, kuba kukutya okunotye kakhulu kwi-purines.

Izibonelelo ezisixhenxe eziphambili zokutya iilensi zibandakanya:

1. Nceda i-cholesterol ephantsi - kuba zineentsinga ezingenakunyibilika ezinciphisa ukufunxwa kwamafutha.
2. Yikhuphe emzimbeni- Ukulawula amathumbu kwaye, ke ngoko, coca amathumbu ngokufunxa ityhefu.
3. Nciphisa uxinzelelo lwangaphambi kokuya exesheni - nanjengoko ziqulathe into ebizwa ngokuba ziilignans, enesenzo esifana neehomoni zabasetyhini ezinje ngeeestrogen ezinceda ukunciphisa iimpawu zePMS.
4. Ukulwa neswekile- kuba ngaphandle kokuba ne-carbohydrate eninzi, bane-fiber eninzi kwaye baqiniseke ukuba iswekile ayonyusi igazi elininzi
5. Khusela kwaye uphathe i-anemia - ukutya okunotye kakhulu ngentsimbi, kuyacetyiswa ngakumbi kwabo batya inyama kuphela abanotyekelo lokuphuhlisa i-anemia.
6. Nceda uthintele umhlaza- kuba ukongeza ekubeni sisityebi kwimicu enciphisa umngcipheko womhlaza wekolon, zinee-antioxidants ezikhusela iiseli zomzimba.
7. Ukuphucula impilo yethambo- Ukongeza kwi-calcium, iqulethe ii-isoflavones ezinceda ukuvelisa iihomoni ezibalulekileyo ukomeleza amathambo.

Ukongeza, iilentile zityebile kwi-zinc, enceda ukomeleza amajoni omzimba kwaye zilunge kakhulu ekunyangeni i-anemia kuba zinentsimbi eninzi kwaye, ukongeza, inani layo eliphezulu lefayibha liphucula ukuhamba kwamathumbu kwaye linciphisa ukuqhina kunye nokudumba isisu.

Uyenza njani iilentile

Iilentile zinokwenziwa njengeembotyi, ke gubungela iilentile ngamanzi kwaye upheke imizuzu engama-30. Ke, ukwenza isuphu ekhawulezayo nenesondlo pheka nje iilentile ezomisiweyo kunye neminqathe, iseleri kunye netswele, umzekelo, kwaye utye ngohlobo lwesuphu okanye kunye nerayisi.

Kukho iindidi ezininzi zeelentile, kodwa ke zonke iintlobo kufuneka zifakwe emanzini ukuze zivelise igesi encinci yamathumbu, njengeembotyi

Iilentili zinokuba luhlaza, zimdaka, mnyama, tyheli, bomvu, orenji, ziqulathe ukungqinelana okungafaniyo kwaye ziqina okanye zithambe emva kokupheka. Ngesi sizathu, iilenti zeorenji, njengoko zithambile kunye nepasti, zihlala zisetyenziswa ekondliseni abantwana, nangona kunjalo, kufuneka uzifake kwisosi, ukuze zingabangeli ukuqhina okanye ukuqaqamba kosana.

Itheyibhile yolwazi ngesondlo

Iresiphi esempilweni neelensi

Iresiphi emnandi nelula yokwenza kunye neelensi ziitapile ezishushu kunye nesaladi yeelentile.

Izithako

• I-85 g yeelensi
• 450 g yeetapile ezintsha
• 6 itswele eluhlaza
• 1 icephe leoli ye-olive eyintombi
• Iipunipoli ezi-2 zeviniga yebhalsam
• Ityuwa nepepile

Imowudi yokulungiselela

Beka iilenti epanini ngamanzi abilayo imizuzu engama-20, susa iilenti emanzini kwaye ubeke eceleni. Kwenye ipani beka iitapile emanzini abilayo imizuzu engama-20, susa kwaye usike phakathi kwisitya. Yongeza ii-anyanisi ezisikiweyo kunye neelentile kwiitapile. Okokugqibela, yongeza ioyile, iviniga, ityuwa nepepile.

Jonga le vidiyo ilandelayo ngendlela yokulungisa i-lentil burger: