Mabhenefiti anoshamisa enyemba pahutano, chikamu chakakosha chekicheni yedu

Zvakaoma kuwana zuva mukicheni yedu yekuSri Lanka isina nyemba, handiti? Supu yenyemba yava chikamu chehupenyu hwedu nekuti inogona kudyiwa nemupunga wekudya kwemangwanani, kwemasikati, kwemanheru, uye chero nguva yezuva. Asi wakambofunga here nezvekukosha kwakaita mbeu idzi diki dzvuku neyero kuhutano hwako? Nhasi, ngatitaurei nezvehunhu hunoshamisa hwakavanzwa mukati menyemba idzi dzakajairika.

Ndezvipi zvakanakira zve lentils pahutano?

Nyemba rudzi rwenyemba dziri mumhuri yenyemba, dzakadai sebhinzi, soya, nenzungu. Dzinouya nemavara akasiyana-siyana, anosanganisira brown, red, yero, green, uye dema. Pasinei neruvara rwadzo, dzese idzi dzine zvinovaka muviri zvakasiyana-siyana zvinobatsira miviri yedu.

Makore akawanda ekutsvaga akaratidza kuti nyemba haisi chikafu chete, asi mushonga unogona kubatsira kudzora zvirwere zvakasiyana-siyana. Nyemba dzinogona kubatsira kudzora nekuderedza njodzi yekurwara nechirwere cheshuga , kufuta , zvirwere zvemwoyo , uye mamwe marudzi ekenza .

Zvichitaurwa zviri nyore, zvinhu zvakakosha zvinonzi polyphenols uye lectins zviri mu lentils zvine simba rekuderedza kukura kwemasero ekenza.

Zvinobatsira sei hutano hwemwoyo?

Nyemba dzakanaka pakuchengetedza moyo yedu ine hutano. Mapolyphenols ari munyemba anogona kuderedza BP yako nemazinga echolesterol . Ongororo yakawana kuti vanhu vaidya kapu imwe chete yenyemba zuva nezuva kwemavhiki gumi vaive nekudzikira kwakanyanya kweBP.

Saizvozvowo, chikafu chakaita senyemba chinoderedza huwandu hwe "cholesterol yakaipa" (LDL Cholesterol) mumuviri wedu. Iyi LDL cholesterol ndiyo inonamira mutsinga dzeropa, ichidzivhara uye ichikonzera zvirwere zvine njodzi zvakaita sekurwadziwa kwemoyo nekurohwa . Saka kuwedzera nyemba mukudya kwako kwezuva nezuva kunobatsira zvikuru pamoyo wako.

Kudzora uremu nekuderedza uremu

Nyemba chikafu chakanaka kune munhu ari kuedza kuderedza uremu. Chikonzero ndechekuti nyemba dzine fiber yakawanda. Iyi fiber inoita kuti unzwe wakaguta kunyangwe mushure mekudya zvishoma. Izvi zvinodzorawo kudya zvisina kufanira zvekudya zvine macalorie akawanda.

Fungidzira, paunowedzera kapu yenyemba mumupunga wako, unonzwa kuguta nekukurumidza. Ipapo huwandu hwemupunga waunodya hunodzikira otomatiki, handiti? Nenzira iyi, kutsiva chikafu chine macalorie akawanda (ane simba rakawanda) nechikafu chine faibha yakawanda senyemba kunobatsira zvikuru mukuderedza uremu.

Kudzora nekudzivirira chirwere cheshuga

Tsvagiridzo inoratidza kuti kudya nyemba zuva nezuva kunogona kubatsira kudzora chirwere cheshuga uye kutodzivirira kukura kwacho. Nyemba dzinogona kubatsira kudzora huwandu hweshuga muropa kune vane chirwere cheshuga nevanhu vane hutano hwakanaka.

Chikonzero chikuru cheizvi ndechekuti nyemba dzine fiber yakawanda. Zvakare, zvinovaka muviri zvakaita semanganese neflavonoids zvinobatsirawo pakuita izvi.

Ngatitarisei zvinovaka muviri zviri munyemba.

Nyemba dzinopa simba rekudya. Pamusoro pe fiber, lectins, uye polyphenols dzinoderedza zvirwere dzatakambokurukura, bhinzi idzi diki dzine zvimwe zvinovaka muviri zvakawanda zvinokosha.

Pakati pavo, zvinovaka muviri zvinonyanya kukosha ndeizvi:

• Mapuroteni: Iyi ndiyo nzira yakanakisisa kune avo vasingadyi nyama kuti vawane mapuroteni anodiwa nemiviri yavo.
• Iron: Inobatsira kudzivirira anemia.
• Folate: Chikafu chakakosha, kunyanya kuna amai vane pamuviri.
• Potassium: Inobatsira kudzora BP.
• Manganese: Yakakosha pahutano hwemapfupa uye metabolism.
• Prebiotics: Izvi zvinoshanda sechikafu chebhakitiriya rakanaka riri muura hwedu, zvichibatsira kuchengetedza hurongwa hwekugaya chikafu hune hutano.
• Zvimwe zvinovaka muviri zvakawanda zvakaita seThiamin, Zinc, Copper .

Zvakawanda sei zvakanaka kudya?

Kunyangwe hafu yekapu yelentils yakabikwa inogona kukupa zvinovaka muviri zvakawanda zvakakosha. Zvisinei, kuwanda kwechinhu chero chipi zvacho hakuna kunaka. Sezvo lentils dzakawanda mufiber, dzimwe nguva dzinogona kuoma kuti miviri yedu idye. Kudya lentils dzakawanda panguva imwe chete kunogona kukonzera gasi , kuzvimba , uye kunyange kurwadziwa mudumbu mune vamwe vanhu. Saka, zvakanaka kudya huwandu hunoenderana nemuviri wako.

Nzira yekugadzirira sei nyemba kuti ikwane kunaka uye kunaka?

Unogona kutenga nyemba dzakaomeswa pamwe nenyemba dzakabikwa, dzakaiswa muzvitoro. Asi kana ukatenga nyemba dzakagadzirwa, iva nechokwadi chekuverenga zvakanyorwa papepa racho kuti uone kana dzakawedzera munyu, mafuta, uye zvinhu zvekugadzira .

Kubika nyemba dzakaomeswa kuri nyore kwazvo. Chinhu chekutanga chekuita ndechekunyatsoongorora nyemba uye kubvisa zvinhu zvisingadiwe zvakaita sematombo nejecha, wozozvigeza zvakanaka nemvura . Hapana chikonzero chekunyika nyemba usati wabika. Isa nyemba dzakagezwa muhari, wedzera mvura kana muto usina munyu wakawanda kuti ufukidze nyemba, wodziisa pachitofu.

Fukidza nechivharo, deredza moto, wobika kwemaminitsi angangoita 20-40. Nguva ino inogona kusiyana zvichienderana nerudzi rwenyemba dzaunoshandisa. Unogona kuwedzera zvinonhuwira zvako zvaunofarira, semuenzaniso, gariki, curry, turmeric, uye cumin kuti uwedzere kunaka.

Dzimwe nzira dzekuwedzera lentils mukudya kwako

• Bika soup yenyemba inonaka uchishandisa nzira yedu yechinyakare.
• Wedzera nyemba dzakabikwa musaradhi kuti uwedzere kudya kwayo uye mapuroteni.
• Shandisa nyemba panzvimbo penyama uye gadzirai ma cutlets, ma patties, kana ma vadas .
• Gadzira chiputi cheroti kana tortilla uchishandisa nyemba dzakabikwa nemiriwo yakaita semakarotsi nelettuce.

Kana uine chero matambudziko ehutano kana usati waita chero shanduko huru pakudya kwako, bvunza chiremba wako kanaZvakakosha nguva dzose kutaura nachiremba wako uye kutsvaga mazano.