I at fɔ fɛn wan de na wi Sri Lankan kichin we nɔ gɛt lentil, nɔto so? Lentil sup dɔn bi pat pan wi layf bikɔs wi kin it am wit rays fɔ brɛf, lanch, dina, ɛn ɛni tɛm insay di de. Bɔt yu dɔn ɛva tink bɔt aw dɛn smɔl smɔl rɛd ɛn yɔlɔ sid dɛn ya de ad pan yu wɛlbɔdi? Tide, lɛ wi tɔk bɔt di ɛkstra ɔdinari prɔpati dɛn we ayd insay dɛn ɔdinari lentil dɛn ya.
Wetin na di wɛlbɔdi bɛnifit dɛn we lentil gɛt?
Lɛntil na wan kayn ligɛm we de insay di ligɛm famili, lɛk bins, soya, ɛn pinat. Dɛn gɛt difrɛn kɔlɔ dɛn, lɛk brawn, rɛd, yɔlɔ, grɛn, ɛn blak. Ilɛk us kɔlɔ, ɔl dɛn lentil ya gɛt difrɛn tin dɛn we go bɛnifit wi bɔdi.
Risach we dɛn dɔn du fɔ lɔng tɛm dɔn sho se lentil nɔto jɔs it, bɔt na mɛrɛsin we kin ɛp fɔ kɔntrol bɔku sik dɛn. Lɛntil kin ɛp fɔ kɔntrol ɛn ridyus di risk fɔ gɛt dayabitis , fɔ fat pasmak , sik dɛn we de mek pɔsin in at ɛn blɔd , ɛn sɔm kayn kansa .
Fɔ tɔk am simpul wan, spɛshal tin dɛn we dɛn kɔl polyphenols ɛn lectins we de insay lentil gɛt di abiliti fɔ ridyus di growth fɔ di kansa sɛl dɛn.
Mɛmba se, lentil nɔ dia, i izi fɔ fɛn, i kin te, i kin kuk kwik, ɛn na supa it we ful-ɔp wit gud tin dɛn!
Aw i kin ɛp fɔ mek yu at gɛt wɛlbɔdi?
Lɛntil fayn fɔ mek wi at gɛt wɛlbɔdi. Di polyphenols we de insay lentil kin mek yu blɔd prɛshɔn ɛn kɔlɔstrel lɛvɛl go dɔŋ. Wan stɔdi dɔn sho se pipul dɛn we kin it lɛk wan kɔp lentil ɛvride fɔ 10 wiks, dɛn blɔd prɛshɔn kin rili ridyus.
semweso, it dεm lεk lεntil dεm de ridyus di lεvεl fכ "bad kכlestכl" (LDL Kכlestכl) na wi bכdi. Dis LDL kɔlɔstrel na di tin we kin stɔp na wi blɔd vesel, we kin mek dɛn nɔ ebul fɔ waka ɛn mek wi gɛt prɔblɛm dɛn lɛk at atak ɛn strok . So fɔ ad lentil to yu it ɛvride na big ɛp fɔ yu at.
Fɔ kɔntrol di wet ɛn fɔ ridyus
Lɛntil na fayn it fɔ pɔsin we de tray fɔ lɔs in wet. Di rizin na dat lentil gɛt bɔku fayv . Dis fayv de mek yu fil ful ivin afta yu it smɔl. Dis kin kɔntrol bak di it dɛn we gɛt bɔku kalori we nɔ nid fɔ it.
Imajin, we yu ad wan kɔp lentil to yu rays, yu kin fil ful kwik kwik wan. Dɔn di rays we yu de it kin go dɔŋ ɔtomɛtik wan, nɔto so? dis we ya, fכ riples it dεm we gεt hכy kalori (εnεji-dεns) wit it dεm we gεt fayv lεk lεntil na big εp fכ mεnεj yu wet.
Fɔ kɔntrol ɛn mek yu nɔ gɛt dayabitis
Risach dɔn sho se if pɔsin it lentil ɛvride, i kin ɛp fɔ kɔntrol dayabitis ɛn ivin mek i nɔ gɛt am. Lɛntil kin ɛp fɔ kɔntrol di blɔd shuga lɛvɛl fɔ ɔl tu di wan dɛn we gɛt dayabitis ɛn pipul dɛn we gɛt wɛlbɔdi.
di men rizin fכ dis na di hכy fayv we de insay lentil. כlso, nyutriεnt dεm lεk manganis εn flavonoid dεm de kכntribyut to dis.
Lɛ wi luk di it we de insay lentil.
Lɛntil na pawaful tin we de mek pɔsin gɛt tin fɔ it. Apat frɔm di fayv, lɛktin, ɛn pɔlifɛnol dɛn we de ridyus di sik we wi bin dɔn tɔk bɔt, dɛn smɔl smɔl bin ya gɛt bɔku ɔda valyu tin dɛn.
Sɔm pan dɛn tin ya, di tin dɛn we impɔtant pas ɔl na:
- Protein: Dis na di bεst we fכ di wan dεm we nכ de it mit fכ gεt di protin we dεn bכdi nid.
- Ayɔn: I de ɛp fɔ mek yu nɔ gɛt blɔd.
- Folate: Na impɔtant tin fɔ it, mɔ fɔ mama dɛn we gɛt bɛlɛ.
- Potassium: I de ɛp fɔ kɔntrol blɔd prɛshɔn.
- Manganese: Impɔtant fɔ bon wɛlbɔdi ɛn mɛtabolism.
- Prebiotics: Dɛn tin ya kin bi it fɔ di gud baktri dɛm we de na wi intestinal, we kin ɛp fɔ mek di dijestiv sistɛm wɛl.
- Bɔku ɔda nyutriɛnt dɛn lɛk Thiamin, Zinc, Copper .
| Nutrishɔn insay wan kɔp lentil we dɛn dɔn kuk | |
|---|---|
| Nutrient sɛkshɔn | Sayz |
| Kalori dɛn we yu kin gɛt | 230. Na di 230 |
| Protɛin we de mek pɔsin gɛt | 18 gram |
| Bɔmp | 1 gram |
| Kabohaydrɛt dɛn | 40 gram |
| Fayba we dɛn kɔl | 16 gram |
| Ayɛn | 37% pan di tin dɛn we dɛn nid ɛvride |
| Suga | 4 gram |
Aw bɔku gud fɔ it?
Ivin jɔs af kɔp lentil we dɛn kuk kin gi yu bɔku impɔtant tin dɛn. Bɔt, if yu du ɛnitin tumɔs, dat nɔ fayn. Bikɔs lentil gɛt bɔku fayv, sɔntɛnde i kin at fɔ mek wi bɔdi dayjɛst. If yu it bɔku lentil wan tɛm, dat kin mek sɔm pipul dɛn gɛt gas , blo , ɛn ivin gɛt bɛlɛ kramp. So, i bɛtɛ fɔ it di amount we fit yu bɔdi.
Aw fɔ pripia lentil fɔ ɔl tu di teys ɛn kwaliti?
Yu kin bay lentil we dɛn dɔn dray ɛn bak lentil we dɛn dɔn kuk ɛn we dɛn dɔn pak na stɔ. Bɔt if yu bay lentil we dɛn dɔn pripia, mek shɔ se yu rid di lɛbl fɔ si if dɛn dɔn ad ɛkstra sɔl, ɔyl, ɛn atifishal tin dɛn .
Fɔ kuk dray lentil rili izi. Di fɔs tin we yu fɔ du na fɔ tek tɛm luk di lentil dɛn ɛn pul ɛnitin we yu nɔ want lɛk ston ɛn san, dɔn was dɛn fayn fayn wan wit wata . No nid fɔ sok di lentil bifo yu kuk. Put di lentil we yu dɔn was insay pɔt, ad wata ɔ brot we nɔ gɛt bɔku sɔl fɔ kɔba di lentil, ɛn put am na di stov.
Kɔba wit lid, ridyus di faya, ɛn kuk fɔ lɛk 20-40 minit. Dis tɛm kin difrɛn difrɛn wan bay di kayn lentil we yu de yuz. Yu kin ad di spays dɛn we yu lɛk, fɔ ɛgzampul, galik, kari, tumara, ɛn kumin fɔ mek di flawa fayn.
Ɔda we dɛn fɔ ad lentil to yu it
- Mek wan fayn fayn lentil sup yuz wi tradishonal we.
- Ad sɔm lentil dɛn we yu dɔn kuk to salad fɔ mek i gɛt bɔku tin fɔ it ɛn fɔ mek i gɛt bɔku prɔtin.
- Yuz lentil insted of mit ɛn mek kɔtlɛt, pati, ɔ vada .
- Mek roti ɔ tɔti rap wit bɔyl lentil ɛn vɛjitebul lɛk karɔt ɛn lɛtis.
If yu gɛt ɛni sik ɔ bifo yu mek ɛni big chenj na yu it, go to yu dɔktɔ ɔI impɔtant ɔltɛm fɔ tɔk to yu dɔktɔ ɛn aks fɔ advays.
Mɛsej we dɛn kin kɛr go na os
- Lɛntil na wan supamakit we nɔ dia ɛn we pak wit impɔtant tin dɛn lɛk prɔtin, ayɛn, ɛn fayv.
- If yu ad lentil to yu it ɛvride, i kin ɛp fɔ mek yu gɛt wɛlbɔdi, kɔntrol dayabitis, ɛn ɛp fɔ kɔntrol yu wet.
- Lentil rili izi fɔ kuk ɛn yu kin ad am to it difrɛn we dɛn, nɔto jɔs as brot, bɔt bak insay salad ɛn kɔtlɛt.
- Lɛk ɛnitin, if yu it bɔku lentil, i kin mek yu nɔ fil fayn lɛk gas , so it di rayt we.
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