Kusukela ezikhathini zasendulo, i-lentile ibe enye yemikhiqizo eyinhloko yokusetshenziswa, idliwe njengomuntu wesigaba esiphakeme, futhi abalimi abavamile. I-lentil yayiyingxenye ebalulekile yokudla cishe bonke abantu, kungakhathaliseki isimo sabo sezezimali. Yasetshenziswa kokubili ngendlela yendabuko, futhi kaningi ekwakheni ezinye izobho nesobho. Ngeshwa, esikhathini sethu, i-lentils ayibekezelele umncintiswano omkhulu phakathi kokusanhlamvu, manje kudingeke kakhulu kunanini ngaphambili. Kodwa nokho, lokhu akuthinti izindawo eziwusizo zamalenti ekudleni kwanoma yikuphi kithi.
Yini ewusizo kumalenti?
Enye yezinzuzo zayo eziyinhloko ukuthi ayikwazi ukuqoqa izinto ezinobuthi, i-nitrate kanye ne-radio nuclides. Okusho ukuthi, izogcina zonke izinto zayo eziwusizo kungakhathaliseki ukuthi izimo zokulima. Mhlawumbe ukuphepha kokusetshenziswa kuyinto yokuqala ukuthi lentils iyasiza.
Ama-lentils aqukethe ama-macro amaningi (i-potassium, i-calcium, i-magnesium, i- sodium , i-phosphorus, i-chlorine) kanye nama-microelements (i-iron, i-iodine, i-fluorine, i-boron, i-nickel), amavithamini (A, B1, B2, PP, E). Kuhlanganisa amino acid, isoflavonoids, i-fibre yokudla kanye ne-folic acid. Ama-Isoflavonoids akwazi ukwenza i-prophylactically ngokumelene nomdlavuza wesifuba, kanye namafayili amaqabunga angenayo (ahlanganisa ama-3,7 g / 100 g) ajwayelekile ukwenza i-robot yamathumbu, ukukhipha ubuthi kanye ne-toxin emzimbeni.
Isici esivelele samalenti yilezi zinhlobo ezinkulu zamaprotheni emifino ekubunjweni, okungukuthi kufika ku-50%, ngakho-ke kuthatha indawo ehamba phambili kokuqukethwe kwamaprotheni, nenye enye inguqulo yezinto eziwusizo kumalenti.
Ngifuna nokuqaphela ukuthi i-lentils iyimithombo enhle ye-tryptophan-i-amino acid, emzimbeni ephendukela kuba yi-serotonin (ibhekene nesimo sethu sengqondo). Ukuntuleka kwayo kungaholela ekucindezelekeni okungenasisekelo, ukuphazamiseka kwemizwa, imizwa ecindezelekile.
Iyiphi i-lentile ewusizo kakhulu?
Kunezinhlobo ezingaba ngu-10 zamalenti, ezihlukile endleleni yokulungiselela, ukunambitheka ngisho nombala, kodwa yiliphi lentil ewusizo kakhulu? Ayikho impendulo engaqondakali, ngoba ukubunjwa kwabo kufana ncamashi, ngakho-ke akunakwenzeka ukuhlukanisa izinhlobo ezithile ezizodlula zonke ezinye. Izinhlobo ezivame kakhulu zama-lentile yizi:
- obomvu - ngaphambi kokusetshenziswa ukuwugcoba amahora ambalwa, noma ngisho nosuku, lisetshenziselwa izobho zokupheka;
- elibomvu elikhishwe egobolondo, eliphekwe ngokushesha, elisetshenziselwa isobho kanye namazambane ahlambulukile;
- oluhlaza - ubhontshisi obuningi, ovame ukungezwa kuma-saladi;
- i-beluga - ezihlukahlukene kakhulu, ezifanele isobho noma isaladi, iyahamba kahle ngemifino;
- i-puy - umbala omnyama nokuhlaza, ukunambitheka okungenangqondo, ukuhlanganisa okuhle kwesaladi;
- i-tray - ihlehlisa izinga leshukela egazini, ngaleyo ndlela iyasiza kakhulu kubantu abanesifo sikashukela.
Ingabe i-lentil iyasiza ekulahlekelweni kwesisindo?
Okuqukethwe kwe-caloric yamalenti eyomile yi-295 kcal nge-100 g, isilungele kakhulu - 111 kcal. Okubaluleke kakhulu, i-lenti iqukethe amafutha angu-1% kuphela, kanti nenani le-glycemic ngu-30. Inkomba ye-Glycemic - isibonakaliso somphumela wokudla, emva kokusetshenziswa kwawo, ushukela egazini. Uma ulahlekelwa isisindo, kutuswa ukuba udle ukudla nge-GI ephansi (10-40) ngaleyo ndlela, impendulo yombuzo ukuthi i-lentils yokulahlekelwa isisindo iyasiza yini ebonakalayo - ewusizo njengelutho. Kodwa imikhiqizo eneGI ephakeme kufanele igwenywe, ngoba izinga eliphakeme le-insulini egazini lenza umzimba ugcine amafutha.
Ngaphezu kwalokho, i-lentil iqukethe i-microelement molybdenum ekhethekile, okufaka ekusebenzeni ngokuphumelelayo kwama-carbohydrate. Ama-carbohydrate - anikeze ibhalansi ye-hormone, i- fiber - iwavikela ekugayeni okusheshayo, okungukuthi, inhlanganisela yama-carbohydrate kanye ne-fiber kusinika umqondo ohlala njalo we-saturation.
Uma udinga ukuqeda amakhilogremu ambalwa, bese ukwemukela izitsha ezivela lentile, lokhu kuzokuhamba, kepha ukuze kube nomphumela omkhulu, kufanele ukhethe inguqulo eqinile kakhulu yokudla okusekelwe ekusetshenzisweni kwamalenti wodwa ngendlela ehlanzekile, okungukuthi, ngaphandle kwezinhlanganisela. Ungahlala ku-monodiet enjalo kuze kube yizinsuku ezingu-5.