I-Lentil ayityebisi kwaye ityebile ngentsimbi

Umxholo

• Iresiphi yelensi ye-Lentil
• Ubungakanani obucetyiswayo
• Izibonelelo zeLentil

Iilentil azityebisi kuba ziphantsi kweekhalori kwaye zityebile kwifayibha, enika imvakalelo yokuhlutha kwaye inciphise ukufunxwa kwamafutha emathunjini. Nangona kunjalo, ngenxa yokuba ityebile kwiicarbohydrate ezingadibaniyo nomzimba, ivelisa iigesi kwaye inokunika imvakalelo yesisu esiswini, esinokudideka nokuzuza ubunzima.

Ke, incam yeelentile ukwenza igesi encinci yamathumbu kukusebenzisa iilenti ezipinki okanye ukuthambisa iilenti ezimdaka phambi kokuba uzipheke, kwaye usebenzise amanzi amatsha acocekileyo ngexesha lokupheka, njengoko isuphu yakho ilungile isidlo ukhetho lokunciphisa iimpawu ukuya exesheni, ukuthintela ukutyeba kunye nokuthintela iingxaki ezinje nge-osteoporosis.

Iresiphi yelensi ye-Lentil

Isuphu ye-Lentil inokwenziwa kuphela ngemifuno ukukunceda ukunciphisa umzimba, okanye ungongeza inkukhu nenyama ukwenza isidlo sakho sibe neproteyini. Nangona kunjalo, kubalulekile ukuba ukhumbule ukuba ukongeza inyama kwenza isuphu ibe yikhalori ngakumbi, kwaye kuyacetyiswa ukuba kusetyenziswe iiqokobhe ezi-2 ubuninzi ukunqanda ukubeka ubunzima.

Izithako:

• 1 kunye ne-1/2 yeekomityi zedilesi
• 1 iitapile
• 1 yomnqathe omkhulu
• Ipepile emnyama emnyama engenambewu
• 1 itswele enqunqiweyo
• I-2 ye-clove egayiweyo okanye egayiweyo
• Iipuniwe ezi-2 zeoyile okanye ioyile yomnquma
• Isiqu se-1 se-leek sinqunqwe siziqwenga ezicekeceke
• Amagqabi ama-4 e-chard asikwe abe yimicu
• I-zucchini e-1 esikiweyo
• Ityuwa, i-basil, iparsley kunye ne-chives ukungcamla

Imo yokulungiselela:

Kwindawo yokupheka uxinzelelo, fudumeza ioyile kwaye usose igalikhi, itswele kunye lentil imizuzu emihlanu. Yongeza ezinye izithako, gubungela ipani kwaye upheke phantsi koxinzelelo imizuzu elishumi. Lindela uxinzelelo ukuba luphume ngokwendalo kwaye usebenze ngelixa ushushu. Ukuba usebenzisa i-lentil epinki, kufuneka ushiye isuphu phantsi koxinzelelo imizuzu emi-5 kuphela, njengoko kulula ukuyipheka kunenguqulo emdaka.

Ubungakanani obucetyiswayo

Ukufumana izibonelelo zeelentile, kuya kufuneka utye ubuncinci iipunipoli ezi-3 zokutya okuziinkozo ngosuku, iinyanga ezintathu. Ukunceda ukunciphisa iimpawu zokuyeka ukuya exesheni nangakumbi, kuya kufuneka ukonyuse ukutya kwakho ukutya okunje ngesoya kunye nerhubarb. Nantsi indlela yokwenza iyeza lasekhaya ukunciphisa ubushushu bokuyeka ukuya exesheni.

Izibonelelo zeLentil

Ukongeza ekunciphiseni iimpawu zokuyeka ukuya exesheni, iilentile zinezibonelelo zempilo ezinje:

• Khusela i-osteoporosis, ngokugcina i-calcium eyomeleza amathambo;
• Khusela i-anemia, njengoko ityebile ngentsimbi;
• Yomeleza izihlunu kwaye unike amandla, njengoko ityebile kwiiproteni;
• Gcina impilo yenkqubo yemithambo-luvo, njengoko inovithamini B;
• Nciphisa i-cholesterol, kuba iqulethe imicu;
• Nciphisa iimpawu zokuyeka ukuya exesheni, ngokunceda ukulawula utshintsho kwihomoni.

Kwizidlo zemifuno, iilentile lukhetho olukhulu lokutshintsha inyama kunye nokubonelela ngeeproteni ezinamafutha asezantsi emzimbeni, kunye nezinye iinkozo ezinje ngeembotyi zesoya, iimbotyi kunye namantshontsho.

Jonga iikhalori kunye nezakha mzimba koku kutya kwizibonelelo ezisixhenxe zokutya iilensi.