Kan kitchen-a thil pawimawh tak, lentils hian hriselna atana hlawkna mak tak a nei

Kan Sri Lanka kitchen-ah hian lentils tel lo ni khat hmuh a harsa a ni lawm ni? Lentil soup hi kan nunah a lo awm ta a, a chhan chu chawhmeh, chawhmeh, zanriah, leh nitin engtik lai pawhin buhfai nen kan ei thei a ni. Mahse, heng chi sen leh sen te te hian i hriselna atan eng ang hlutna nge a belhchhah tih hi i ngaihtuah ngai em? Vawiin hian heng lentils pangngai chhunga thil mak tak tak thup te hi han sawi ila.

Lentils hian hriselna atana a thatna engte nge ni?

Lentils hi legume chi khat a ni a, legume chhungkaw zinga mi a ni a, bean, soy, leh peanuts te ang chi a ni. An rawng chi hrang hrang a awm a, chung zingah chuan brown, red, yellow, green, leh black te pawh a tel. A rawng eng pawh ni se, heng lentils zawng zawng hian kan taksa tana \angkai thei thil chi hrang hrang a pai vek a ni.

Kum tam tak chhung zirchianna atanga a lan dan chuan lentils hi ei tur mai ni lovin, natna engemaw zat control thei damdawi a ni. Lentils hian zunthlum , thau lutuk , rilru lam natna leh cancer chi hrang hrang vei theihna a control thei a , a ti tlem thei bawk

A awlsam zawngin sawi ila, lentils-a awm polyphenols leh lectins an tih special components te hian cancer cells te thanna a tihziaawm thei a ni.

Engtin nge thinlung hriselna a puih?

Lentils hi kan thinlung hriselna atana tha tak a ni. Lentils-a polyphenols awm hian i thisen sang leh cholesterol level a tihniam thei a ni. Zirchianna pakhatah chuan kar 10 chhung nitin lentils cup khat vel ei thinte chuan thisen sang a tlahniam nasa hle tih hmuhchhuah a ni.

Chutiang bawkin lentils ang chi eitur hian kan taksaa "bad cholesterol" (LDL Cholesterol) level a ti tlem bawk. He LDL cholesterol hi kan thisen kalna kawngah a tang a, a tikhawlo a, heart attack leh stroke ang chi dinhmun hlauhawm tak tak a thlen thin . Chuvangin nitin ei leh in ah lentils dah tel hi i thinlung tan a tha hle.

Weight control leh tihtlem nan

Lentils hi taksa rihna tihtlem tum tan chuan ei tur tha tak a ni. A chhan chu lentils hian fiber a pai tam hle a ni . He fiber hian a ei tlem hnuah pawh a ti khat thin. Hei hian calorie tamna ei tur tul lo taka ei pawh a thunun bawk.

Ngaihtuah teh, i buhfaiah lentils no khat i dah chuan i khat nghal vat thin. Tichuan buhfai i ei zat chu a tlahniam nghal vek a ni lawm ni? Chutiang chuan calorie tamna (energy-dense) ei tur chu fiber tamna ei tur lentils ang chi hmanga thlak hi taksa rihna tihtlem nan a pui hle.

Zunthlum control leh ven nan

Research atanga a lan dan chuan nitin lentils ei hian zunthlum hi a thunun thei a, a vei loh nan pawh a veng thei bawk. Lentils hian zunthlum vei leh mi hrisel tan pawh thisen sugar level a control thei a ni.

Hei hi a chhan ber chu lentils-a fiber tam lutuk vang a ni. Tin, nutrients manganese leh flavonoids te hian hei hi a pui bawk.

Lentils-a nutrition awm zat hi han en ila.

Lentils hi ei leh in lama chakna tha tak a ni. Natna tihziaawmna fiber, lectins, leh polyphenols kan sawi tawh bakah hian heng bean te te hian ei tur hlu dang tam tak a keng tel bawk.

Chung zingah chuan nutrient pawimawh ber berte chu:

• Protein: Hei hi sa ei lo tan chuan an taksa mamawh protein an hmuh theihna tur kawng tha ber a ni.
• Iron: Thisen tlakchhamna (anemia) venna atan a pui.
• Folate: Nutrient pawimawh tak a ni a, a bik takin nu naupai tan.
• Potassium: Thisen sang control nan a pui thin.
• Manganese: Ruh hriselna leh metabolism atan a pawimawh hle.
• Prebiotics: Hengte hi kan intestines-a bacteria tha tak takte ei tur atan a thawk a, chaw ei leh in (digestive system) hriselna atana puitu a ni.
• Nutrient dang tam tak Thiamin, Zinc, Copper .

Engzat nge ei tur tha?

Lentils chhum cup chanve chauh pawh hian ei tur pawimawh tak tak a pe thei che a ni. Mahse, eng thil pawh tam lutuk hi a tha lo. Lentils hian fiber a pai tam avangin a chang chuan kan taksa tan a harsa thei hle. Vawi khata lentils tam lutuk ei hian mi thenkhatah gas , bloating , leh pum na pawh a thlen thei. Chuvang chuan i taksa nena inhmeh zat ei a tha ber.

Engtin nge lentils hi a thlum leh a quality pahnih atan kan buatsaih ang?

Lentils hring bakah lentils cooked, packaged te pawh dawrah i lei thei bawk. Mahse, lentils buatsaih i lei chuan, a label chu chhiar ngei ang che , chi, hriak, leh thil siam chhuah dang a dah tel em tih en rawh .

Lentils hring siam hi a awlsam hle. A hmasa ber atan chuan lentils chu uluk taka enfiah a, thil duh loh, lung leh hnim ang chi te chu paih chhuakin, tuiin uluk takin silfai tur a ni . Lentils chu chawhmeh hmaa hnim hmasak a ngai lo. Lentils silfai tawh chu bêlah dah la, tui emaw, chi tlem emaw dah la, lentils khuh turin dah la, stove-ah dah rawh.

A khuhna hmangin khuh la, a lumna chu tihhniam la, minute 20-40 vel chhum rawh. He hun hi lentils i hman chi hrang hrang a zirin a danglam thei. I duh ber thil rimtui, entirnan, garlic, curry, turmeric, leh cumin te chu a thlum zawk nan i dah thei bawk.

I ei leh in ah lentils dah belh dan dang

• Kan hmanlai dan hmangin lentil soup tui tak siam rawh.
• Salad-ah hian lentils hmin thenkhat dah la, a nutrition leh protein content a ti sang ang.
• Sa aiah lentils hmang la , cutlets, patties, a nih loh leh vadas siam rawh .
• Lentils lum leh thlai chi hrang hrang carrot leh lettuce ang chi hmangin roti emaw tortilla wrap siam rawh.

Damdawi lam harsatna i neih chuan emaw, i ei leh in lama inthlak danglamna lian tham i neih hma emaw chuan i doctor emaw...Doctor nena inbia a, thurawn lak a pawimawh reng a ni.