Nā pono olakino kupaianaha o nā lentil, kahi ʻāpana koʻikoʻi o kā mākou lumi kuke

He mea paʻakikī ke loaʻa i kahi lā ma kā mākou lumi kuke Sri Lanka me ka ʻole o nā lentil, ʻeā? Ua lilo ka sopa lentil i ʻāpana o ko mākou ola no ka mea hiki ke ʻai ʻia me ka laiki no ka ʻaina kakahiaka, ka ʻaina awakea, ka ʻaina ahiahi, a me kēlā me kēia manawa o ka lā. Akā, ua noʻonoʻo paha ʻoe i ka nui o ka waiwai o kēia mau hua ʻulaʻula a me ka melemele liʻiliʻi e hoʻohui ai i kou olakino? I kēia lā, e kamaʻilio kākou e pili ana i nā waiwai kupaianaha i hūnā ʻia i loko o kēia mau lentil maʻamau.

He aha nā pono olakino o nā lentil?

He ʻano legume nā lentil no ka ʻohana legume, e like me nā pī, ka soy, a me nā pīnati. Loaʻa lākou i nā kala like ʻole, me ka ʻeleʻele, ka ʻulaʻula, ka melemele, ka ʻōmaʻomaʻo, a me ka ʻeleʻele. Me ka nānā ʻole i ke kala, aia i loko o kēia mau lentil āpau nā ʻano meaola like ʻole e pono ai ko mākou kino.

Ua hōʻike ʻia nā makahiki o ka noiʻi ʻana ʻaʻole wale nā ​​lentil he meaʻai, akā he lāʻau lapaʻau e hiki ke kōkua i ka kaohi ʻana i kekahi mau maʻi. Hiki i nā lentil ke kōkua i ka kaohi a me ka hōʻemi ʻana i ka pilikia o ka loaʻa ʻana o ka maʻi diabetes , ka momona , nā maʻi cardiovascular , a me kekahi mau ʻano maʻi kanesa .

I ka ʻōlelo maʻalahi, ʻo nā ʻāpana kūikawā i kapa ʻia ʻo polyphenols a me lectins i loko o nā lentil he hiki ke hōʻemi i ka ulu ʻana o nā hunaola kanesa.

Pehea e kōkua ai i ke olakino o ka puʻuwai?

He mea maikaʻi nā lentil no ka mālama ʻana i ko kākou puʻuwai olakino. Hiki i nā polyphenols i loko o nā lentil ke hoʻohaʻahaʻa i kou koko a me nā pae cholesterol . Ua ʻike ʻia kahi noiʻi ua loaʻa i ka poʻe i ʻai i kahi kīʻaha lentil i kēlā me kēia lā no 10 mau pule ka emi nui ʻana o ke koko.

Pēlā nō, ʻo nā meaʻai e like me nā lentil e hōʻemi i ka pae o ka "cholesterol maikaʻi ʻole" (LDL Cholesterol) i loko o ko mākou kino. ʻO kēia cholesterol LDL ka mea e paʻa ai i loko o ko mākou mau kīʻaha koko, e pani ana iā lākou a hoʻoulu i nā maʻi weliweli e like me nā hōʻeha puʻuwai a me nā hahau . No laila, ʻo ka hoʻohui ʻana i nā lentil i kāu meaʻai i kēlā me kēia lā he kōkua nui ia no kou puʻuwai.

No ka kaohi ʻana i ke kaumaha a me ka hōʻemi ʻana

He meaʻai maikaʻi loa nā lentil no kekahi e hoʻāʻo nei e hoʻemi i ke kaumaha. ʻO ke kumu, he nui ka fiber i loko o nā lentil. Hoʻomaopopo kēia fiber iā ʻoe i ka māʻona ma hope o ka ʻai ʻana i kahi liʻiliʻi. Kāohi pū kēia i ka ʻai pono ʻole ʻana i nā meaʻai kiʻekiʻe-calorie.

E noʻonoʻo, ke hoʻohui ʻoe i kahi kīʻaha lentil i kāu laiki, ua piha koke ʻoe. A laila e emi koke ana ka nui o ka laiki āu e ʻai ai, ʻeā? Ma kēia ʻano, ʻo ka hoʻololi ʻana i nā meaʻai kiʻekiʻe-calorie (nui ka ikehu) me nā meaʻai waiwai i ka fiber e like me nā lentil he mea kōkua nui ia i ka mālama ʻana i ke kaumaha.

No ka kaohi a me ka pale ʻana i ka maʻi diabetes

Ua hōʻike ʻia e nā noiʻi hiki i ka ʻai ʻana i nā lentil i kēlā me kēia lā ke kōkua i ka kaohi ʻana i ka maʻi diabetes a pale aku hoʻi i kona ulu ʻana. Hiki i nā lentil ke kōkua i ka kaohi ʻana i nā pae kō koko no nā poʻe maʻi diabetes a me nā poʻe olakino.

ʻO ke kumu nui o kēia, ʻo ia ka nui o ka fiber i loko o nā lentil. Eia kekahi, ʻo nā meaola e like me ka manganese a me nā flavonoids e kōkua i kēia.

E nānā kākou i nā meaʻai i loko o nā lentil.

He mea hoʻouluulu manaʻo nā lentil. Ma waho aʻe o ka fiber hoʻēmi maʻi, nā lectins, a me nā polyphenols a mākou i kūkākūkā ai ma mua, aia i loko o kēia mau pī liʻiliʻi nā meaʻai waiwai nui ʻē aʻe.

I waena o lākou, ʻo nā meaʻai olakino koʻikoʻi:

• Pūmua: ʻO kēia ke ala maikaʻi loa no ka poʻe ʻai ʻole i ka ʻiʻo e loaʻa ai ka pūmua e pono ai ko lākou kino.
• Hao: Kōkua i ka pale ʻana i ka anemia.
• Folate: He meaʻai koʻikoʻi, ʻoi aku hoʻi no nā makuahine hāpai.
• Potassium: Kōkua i ka hoʻokele ʻana i ke koko.
• Manganese: He mea nui no ke olakino o ka iwi a me ka metabolism.
• Nā Prebiotics: He meaʻai kēia no nā bacteria maikaʻi i loko o ko kākou ʻōpū, e kōkua ana i ka mālama ʻana i ke olakino o ka ʻōnaehana hoʻoheheʻe.
• Nui nā meaolaola ʻē aʻe e like me Thiamin, Zinc, Copper .

ʻEhia ka nui o ka mea maikaʻi e ʻai ai?

ʻOiai he hapalua kīʻaha wale nō o nā lentil i moʻa ʻia hiki ke hāʻawi iā ʻoe i nā meaʻai pono he nui. Eia nō naʻe, ʻaʻole maikaʻi ka nui o kekahi mea. No ka mea, he kiʻekiʻe ka fiber i nā lentil, hiki i kekahi manawa ke paʻakikī i ko mākou kino ke ʻeli. ʻO ka ʻai ʻana i nā lentil he nui i ka manawa hoʻokahi hiki ke hoʻoulu i ke kinoea , ka pehu ʻana , a me ka ʻōpū ʻeha i kekahi poʻe. No laila, ʻoi aku ka maikaʻi o ka ʻai ʻana i ka nui e kūpono i kou kino.

Pehea e hoʻomākaukau ai i nā lentil no ka ʻono a me ka maikaʻi?

Hiki iā ʻoe ke kūʻai i nā lentil maloʻo a me nā lentil i moʻa ʻia a hoʻopili ʻia i loko o nā hale kūʻai. Akā inā kūʻai ʻoe i nā lentil i hoʻomākaukau ʻia, e heluhelu pono i ka lepili e ʻike ai inā ua hoʻohui lākou i ka paʻakai, ka ʻaila, a me nā mea hana .

He mea maʻalahi loa ka kuke ʻana i nā lentil maloʻo. ʻO ka mea mua e hana ai, ʻo ia ke nānā pono i nā lentil a wehe i nā mea pono ʻole e like me nā pōhaku a me ke one, a laila holoi pono iā lākou me ka wai . ʻAʻohe pono e hoʻomoʻa i nā lentil ma mua o ka kuke ʻana. E kau i nā lentil i holoi ʻia i loko o ka ipuhao, e hoʻohui i ka wai a i ʻole ka wai paʻakai haʻahaʻa e uhi i nā lentil, a kau iā lākou ma luna o ke kapuahi.

E uhi me kahi poʻi, e hoʻēmi i ke ahi, a kuke no kahi o 20-40 mau minuke. Hiki ke loli kēia manawa ma muli o ke ʻano o nā lentil āu e hoʻohana ai. Hiki iā ʻoe ke hoʻohui i kāu mau mea ʻala punahele, no ka laʻana, ke kālika, ka curry, ka turmeric, a me ke kumina e hoʻonui i ka ʻono.

Nā ala ʻē aʻe e hoʻohui i nā lentil i kāu papaʻai

• E hana i kahi sopa lentil ʻono me ka hoʻohana ʻana i kā mākou hana kuʻuna.
• E hoʻohui i kekahi mau lentil i moʻa ʻia i ka salakeke e hoʻonui i kona meaʻai a me ka protein.
• E hoʻohana i nā lentil ma kahi o ka ʻiʻo a hana i nā cutlets, patties, a i ʻole vadas .
• E hana i kahi roti a tortilla paha me nā lentil i hoʻolapalapa ʻia a me nā mea kanu e like me ke kāloti a me ka letisi.

Inā loaʻa iā ʻoe kekahi mau maʻi a i ʻole ma mua o ka hana ʻana i kekahi mau hoʻololi nui i kāu meaʻai, e kūkākūkā me kāu kauka a i ʻoleHe mea nui mau e kamaʻilio me kāu kauka a e ʻimi i ka ʻōlelo aʻo.