I-lentil yokulahlekelwa isisindo

I-fibre e-soluble, equkethwe ngamalenti, yenza kube kuhle ekudleni kwesisindo. Izitsha zama-lens zinciphisa ukugaya futhi zilondoloze isikhathi eside umzimba.

Ngama-gramu angu-100 we-lentile abilisiwe kunoma yiluphi uhlobo uqukethe amagremu angu-7,8 amaprotheni nama-khalori angu-340. I-lentils yilohlobo olulodwa lwezithombo ezingavunyelwe ukupheka ngaphambi kokupheka. Amalenti amabi akakaze asetshenziselwe ukudla.

Noma kunjalo, i-lentile ayifanele kuphela ezinhlelweni zokulahlekelwa isisindo. Ngenxa yezindawo zayo, i-lentile iletha izinzuzo ezilandelayo emzimbeni wethu:

• kunciphisa izinga lokushukela egazini futhi livikela uhlobo lwesifo sikashukela sohlobo lwesibili;
• kuthuthukisa umzimba ngensimbi, okudingekayo ekukhiqizeni i-hemoglobin. Enye indebe yama-lentile abilisiwe usinika cishe amaphesenti angu-37 wezincomo zansuku zonke eziphakanyisiwe;
• unikeza umzimba ngamaprotheni. Enye indebe yama-lentile abilisiwe sinikeza cishe ama-25% wezinga elidingekayo nsuku zonke lamaprotheni;
• kuvimbela ukungabi nabantwana okungezansi kokuzalwa. Enye indebe yama-lentile abilisiwe inikeza umzimba wethu ngaphezu kwama-80% we-dose yansuku zonke ephakanyisiwe ye folic acid;
• kuvimbela ingozi yomdlavuza - ikakhulu umdlavuza webele;
• ivikela izifo ze-cardiovascular, njengoba ihlisa izinga legazi kanye namazinga e-cholesterol emzimbeni.

Indlela yokupheka lentile?

1. Hamba ngamalenti - kunamatshe amakhulu amancane kuwo.
2. Geza lentile uphinde uthele amanzi amancane abandayo.
3. Vumela amanzi ukuba abilise, upheke amalenti 5-10 amaminithi bese uvula amanzi.
4. Thela amalenti ngamanzi ashisayo bese upheka (ukutholakala okugcwele ngokuvamile kuthatha amaminithi angu-45). Uma ungafuni ukususa amanzi okuqala, isidlo sizothola ngaphezulu - kodwa futhi sinzima kakhulu, njengama lentile kunezinsimbi eziningi ezingenayo i-haem, okuyinto umzimba uthatha u-2-20% kuphela.
5. Ukuze kufinyeleleke kangcono kwensimbi, zama kanye nama-lens ukuze udle ukudla okuqukethe i-vitamin C. Lezi zingaba yizithelo (noma yikuphi okusanhlamvu, i-strawberry, i-kiwi) noma imifino (utamatisi, i-pepper elimnandi, iklabishi omhlophe).
6. Lapho ulungiselela izitsha kusuka kwamalenti, engeza u-anyanisi, u-garlic, amakhambi anomsindo, kanye nama-izaqathe, utamatisi noma ubhontshisi obuhle.
7. I-lentils kasawoti kufanele ibe ngaphambi kokulungela.
8. Phakathi noma ekupheleni kokupheka, engeza amafutha omnqumo ekudleni.
9. Ama-lens ahambisana kahle nelayisi newayini elimhlophe.

Indlela yokupheka lensisi ku-multivariate?

Sekukhulunywe kakade ukuthi uma upheka noma yiluphi uhlobo lwamalenti kumntwana noma umuntu onesifo esibucayi samathumbu, amanzi okuqala, "anzima" kufanele agciniwe. Uma ngabe i-multivarker yakho inganikeli lelo thuba - kungcono ukuthola ngokusebenzisa i-pan evamile.

Ngamaphi amacala angabangela ukulimala?

Noma yiluphi uhlobo lwama-lens aludla ngokweqile luyoba nomthelela omubi emehlweni akho nangamehlo.

Ngaphezu kwalokho, izitsha ezenziwe ngamalenti zingalimaza uma kunezinkinga ezilandelayo:

• isifo sofuba esiswini esibuhlungu, noma i-spastic colitis;
• i-gout;
• ukungasebenzi kahle.