Ubwino wodabwitsa wa mphodza pa thanzi, gawo lofunika kwambiri kukhitchini yathu

N'zovuta kupeza tsiku m'khitchini yathu ya ku Sri Lanka popanda lentil, sichoncho? Supu ya lentil yakhala gawo la miyoyo yathu chifukwa imatha kudyedwa ndi mpunga monga chakudya cham'mawa, chamasana, chamadzulo, komanso nthawi iliyonse ya tsiku. Koma kodi mudaganizapo za kufunika kwa mbewu zazing'ono zofiira ndi zachikasu izi pa thanzi lanu? Lero, tiyeni tikambirane za zinthu zodabwitsa zomwe zili mkati mwa lentil wamba.

Kodi ubwino wa lentils pa thanzi ndi wotani?

Ma lentil ndi mtundu wa nyemba zomwe zili m'gulu la nyemba, monga nyemba, soya, ndi mtedza. Zimabwera mumitundu yosiyanasiyana, kuphatikizapo bulauni, wofiira, wachikasu, wobiriwira, ndi wakuda. Mosasamala kanthu za mtundu wake, ma lentil onsewa ali ndi michere yosiyanasiyana yomwe imapindulitsa matupi athu.

Kafukufuku wa zaka zambiri wasonyeza kuti nyemba si chakudya chokha, komanso mankhwala omwe angathandize kulamulira matenda angapo. Nyemba zingathandize kulamulira ndikuchepetsa chiopsezo cha matenda a shuga , kunenepa kwambiri , matenda a mtima , ndi mitundu ina ya khansa .

Mwachidule, zigawo zapadera zotchedwa polyphenols ndi lectins zomwe zili mu lentils zimatha kuchepetsa kukula kwa maselo a khansa.

Kodi zimathandiza bwanji thanzi la mtima?

Ma lentil ndi abwino kwambiri kuti mitima yathu ikhale yathanzi. Ma polyphenols omwe ali mu lentil amatha kuchepetsa kuthamanga kwa magazi ndi cholesterol m'magazi. Kafukufuku wina adapeza kuti anthu omwe amadya pafupifupi kapu imodzi ya lentil tsiku lililonse kwa milungu 10 adachepetsa kwambiri kuthamanga kwa magazi.

Mofananamo, zakudya monga lentil zimachepetsa kuchuluka kwa "cholesterol yoyipa" (LDL Cholesterol) m'thupi lathu. Cholesterol iyi ya LDL ndi yomwe imatsekeka m'mitsempha yathu yamagazi, kuitseka ndikuyambitsa matenda oopsa monga matenda a mtima ndi sitiroko . Chifukwa chake kuwonjezera lentil muzakudya zanu zatsiku ndi tsiku ndi chithandizo chabwino kwambiri pamtima wanu.

Kuchepetsa thupi ndi kuchepetsa thupi

Ma lentil ndi chakudya chabwino kwambiri kwa munthu amene akuyesera kuchepetsa thupi. Chifukwa chake ndi chakuti ma lentil ali ndi ulusi wambiri. Ulusi uwu umakupangitsani kumva kukhuta ngakhale mutadya pang'ono. Izi zimachepetsanso kudya zakudya zopanda mphamvu.

Tangoganizirani, mukawonjezera chikho cha lentil mu mpunga wanu, mumamva kukhuta mwachangu. Kenako kuchuluka kwa mpunga womwe mumadya kumachepa zokha, sichoncho? Mwanjira imeneyi, kusintha zakudya zokhala ndi ma calories ambiri (zodzaza ndi mphamvu) ndi zakudya zokhala ndi ulusi wambiri monga lentil ndi chithandizo chachikulu pakuchepetsa thupi.

Kulamulira ndi kupewa matenda a shuga

Kafukufuku akusonyeza kuti kudya nyemba tsiku lililonse kungathandize kuchepetsa matenda a shuga komanso kupewa kukula kwake. Nyemba zimathandiza kuchepetsa kuchuluka kwa shuga m'magazi mwa odwala matenda a shuga komanso anthu athanzi.

Chifukwa chachikulu cha izi ndi kuchuluka kwa ulusi mu nyemba. Komanso, michere monga manganese ndi flavonoids imathandizira izi.

Tiyeni tiwone zakudya zomwe zili mu nyemba.

Nyemba ndi gwero la zakudya zabwino. Kuwonjezera pa ulusi, ma lectin, ndi ma polyphenols ochepetsa matenda omwe takambirana kale, nyemba zazing'onozi zili ndi michere ina yambiri yamtengo wapatali.

Pakati pawo, zakudya zofunika kwambiri ndi izi:

• Mapuloteni: Iyi ndi njira yabwino kwambiri kwa iwo omwe sadya nyama kuti apeze mapuloteni omwe thupi lawo limafunikira.
• Iron: Imathandiza kupewa kuchepa kwa magazi m'thupi.
• Folate: Chakudya chofunikira kwambiri, makamaka kwa amayi apakati.
• Potaziyamu: Imathandiza kuchepetsa kuthamanga kwa magazi.
• Manganese: Yofunika kwambiri pa thanzi la mafupa ndi kagayidwe kachakudya.
• Ma Prebiotics: Izi zimakhala ngati chakudya cha mabakiteriya abwino m'matumbo mwathu, zomwe zimathandiza kuti kugaya chakudya kukhale kwathanzi.
• Zakudya zina zambiri monga Thiamin, Zinc, Copper .

Kodi chakudya chabwino ndi chochuluka bwanji?

Ngakhale theka la chikho cha nyemba zophikidwa zingakupatseni michere yambiri yofunikira. Komabe, kuchuluka kwa chilichonse sikwabwino. Popeza nyemba zili ndi ulusi wambiri, nthawi zina zimakhala zovuta kuti matupi athu azigaya. Kudya nyemba zambiri nthawi imodzi kungayambitse mpweya , kutupa , komanso kupweteka m'mimba mwa anthu ena. Chifukwa chake, ndibwino kudya kuchuluka komwe kumagwirizana ndi thupi lanu.

Kodi mungakonzekere bwanji lentil kuti zikhale zokoma komanso zabwino?

Mukhoza kugula nyemba zouma komanso nyemba zophikidwa bwino, zopakidwa m'masitolo. Koma ngati mugula nyemba zokonzedwa, onetsetsani kuti mwawerenga chizindikirocho kuti muwone ngati zawonjezera mchere, mafuta, ndi zosakaniza zopangira .

Kuphika nyemba zouma n'kosavuta kwambiri. Choyamba kuchita ndikuyang'ana nyemba mosamala ndikuchotsa zinthu zilizonse zosafunikira monga miyala ndi mchenga, kenako nkuzitsuka bwino ndi madzi . Palibe chifukwa choviika nyembazo musanayambe kuphika. Ikani nyemba zotsukidwa mumphika, onjezerani madzi kapena msuzi wopanda mchere wambiri kuti muphimbe nyembazo, ndikuziyika pa chitofu.

Phimbani ndi chivindikiro, chepetsani moto, ndipo phikani kwa mphindi pafupifupi 20-40. Nthawi ino ingasiyane malinga ndi mtundu wa mphodza zomwe mumagwiritsa ntchito. Mutha kuwonjezera zonunkhira zomwe mumakonda, mwachitsanzo, adyo, curry, turmeric, ndi chitowe kuti muwonjezere kukoma.

Njira zina zowonjezera lentils muzakudya zanu

• Pangani supu yokoma ya lentil pogwiritsa ntchito njira yathu yachikhalidwe.
• Onjezani nyemba zophikidwa mu saladi kuti muwonjezere zakudya ndi mapuloteni.
• Gwiritsani ntchito nyemba m'malo mwa nyama ndipo pangani zidutswa za cutlets, patties, kapena vadas .
• Pangani chophikira cha roti kapena tortilla ndi nyemba zophikidwa ndi ndiwo zamasamba monga kaloti ndi letesi.

Ngati muli ndi matenda aliwonse kapena musanasinthe zakudya zanu, funsani dokotala wanu kapenaNthawi zonse ndikofunikira kulankhula ndi dokotala wanu ndikupempha upangiri.