Izinzuzo ezimangalisayo zezempilo zamalentili, ingxenye ebalulekile yekhishi lethu

Kunzima ukuthola usuku ekhishini lethu laseSri Lanka ngaphandle kwamalentili, akunjalo? Isobho lamalentili seliyingxenye yezimpilo zethu ngoba lingadliwa nelayisi njengesidlo sasekuseni, sasemini, sakusihlwa, nanoma yisiphi isikhathi sosuku. Kodwa wake wacabanga ukuthi lezi zinhlamvu ezincane ezibomvu neziphuzi zinezela inani elingakanani empilweni yakho? Namuhla, ake sixoxe ngezakhiwo ezingavamile ezifihliwe ngaphakathi kwala malentili avamile.

Ziyini izinzuzo zezempilo zama-lentile?

Ama-lentile awuhlobo lwe-legume olungowomndeni we-legume, njengobhontshisi, i-soya, kanye namakinati. Afika ngemibala ehlukahlukene, kufaka phakathi onsundu, obomvu, ophuzi, oluhlaza okotshani, nomnyama. Kungakhathaliseki ukuthi umbala unjani, wonke la ma-lentile aqukethe izakhamzimba ezahlukahlukene ezizuzisa imizimba yethu.

Iminyaka yocwaningo ikhombisile ukuthi amalentili awawona nje ukudla, kodwa umuthi ongasiza ekulawuleni izifo eziningana. Amalentili angasiza ekulawuleni nasekunciphiseni ingozi yokuba nesifo sikashukela , ukukhuluphala ngokweqile , izifo zenhliziyo , kanye nezinye izinhlobo zomdlavuza .

Kalula nje, izingxenye ezikhethekile ezibizwa ngokuthi ama-polyphenols nama -lectin aqukethwe kuma-lentile zinamandla okunciphisa ukukhula kwamaseli omdlavuza.

Kusiza kanjani impilo yenhliziyo?

Ama-lentile amahle kakhulu ekugcineni izinhliziyo zethu ziphilile. Ama-polyphenols kuma-lentile anganciphisa umfutho wegazi kanye namazinga e-cholesterol . Ucwaningo luthole ukuthi abantu abadla cishe inkomishi yama-lentile nsuku zonke amasonto ayi-10 babe nokwehla okukhulu komfutho wegazi.

Ngokufanayo, ukudla okufana ne-lentils kunciphisa izinga "le-cholesterol embi" (i-LDL Cholesterol) emzimbeni wethu. Le cholesterol ye-LDL yiyo ebhajwa emithanjeni yethu yegazi, iyivale futhi ibangele izimo eziyingozi njengokuhlaselwa yinhliziyo kanye nohlangothi . Ngakho-ke ukufaka i-lentils ekudleni kwakho kwansuku zonke kuwusizo olukhulu enhliziyweni yakho.

Ukulawula isisindo nokunciphisa

Ama-lentile ayisidlo esihle kakhulu kumuntu ozama ukunciphisa isisindo. Isizathu ukuthi ama-lentile aqukethe i-fiber eningi. Le fiber ikwenza uzizwe usuthi ngisho nangemva kokudla okuncane. Lokhu kulawula nokudla okungadingekile kokudla okunama-calorie amaningi.

Cabanga nje, uma ufaka inkomishi yelentili elayisini lakho, uzizwa usuthi ngokushesha. Khona-ke inani lelayisi olidlayo liyancipha ngokuzenzakalelayo, akunjalo? Ngale ndlela, ukufaka ukudla okunama-calorie amaningi (okunamandla amaningi) esikhundleni sokudla okune-fiber eningi njengelentili kuyisiza esikhulu ekulawuleni isisindo.

Ukulawula nokuvimbela isifo sikashukela

Ucwaningo lubonisa ukuthi ukudla amalentili nsuku zonke kungasiza ekulawuleni isifo sikashukela futhi kuvimbele ngisho nokukhula kwaso. Amalentili angasiza ekulawuleni amazinga kashukela egazini kokubili kubantu abanesifo sikashukela kanye nabantu abanempilo.

Isizathu esiyinhloko salokhu okuqukethwe okuphezulu kwefayibha kumalenti. Futhi, izakhamzimba ezifana ne-manganese nama-flavonoid zinegalelo kulokhu.

Ake sibheke ukudla okunomsoco okuqukethwe kuma-lentile.

Ama-lentile ayimithombo enamandla yokudla okunempilo. Ngaphezu kwe-fiber, ama-lectin, nama-polyphenols anciphisa izifo esixoxe ngawo ngaphambili, lawa mabhontshisi amancane aqukethe ezinye izakhamzimba eziningi ezibalulekile.

Phakathi kwazo, izakhamzimba ezibaluleke kakhulu yilezi:

• Amaprotheni: Lena yindlela engcono kakhulu kulabo abangadli inyama yokuthola amaprotheni adingwa yimizimba yabo.
• I-Iron: Isiza ekuvimbeleni i-anemia.
• I-Folate: Izakhamzimba ezibalulekile, ikakhulukazi komama abakhulelwe.
• I-Potassium: Isiza ekulawuleni umfutho wegazi.
• I-Manganese: Ibalulekile empilweni yamathambo kanye ne-metabolism.
• Ama-prebiotic: Lawa asebenza njengokudla kwamagciwane amahle asemathunjini ethu, esiza ekugcineni uhlelo lokugaya ukudla luphilile.
• Ezinye izakhamzimba eziningi ezifana ne -Thiamin, i-Zinc, i-Copper .

Kungakanani ukudla okuhle?

Ngisho nengxenye yenkomishi nje yelentili ephekiwe ingakunikeza izakhamzimba eziningi ezibalulekile. Kodwa-ke, okuningi kakhulu akukuhle. Njengoba lentili liphezulu ku-fiber, ngezinye izikhathi kungaba nzima emizimbeni yethu ukugaya. Ukudla lentilili eziningi ngesikhathi esisodwa kungabangela igesi , ukuqunjelwa , ngisho nobuhlungu besisu kwabanye abantu. Ngakho-ke, kungcono ukudla inani elifanela umzimba wakho.

Ungalungisa kanjani ama-lentile ukuze alungele kokubili ukunambitheka kanye nekhwalithi?

Ungathenga amalenti omisiwe kanye namalenti aphekiwe, apakishwe ezitolo. Kodwa uma uthenga amalenti alungisiwe, qiniseka ukuthi uyawafunda ilebula ukuze ubone ukuthi anezele yini usawoti owengeziwe, uwoyela, kanye nezithako zokwenziwa .

Ukupheka amalentili omisiwe kulula kakhulu. Into yokuqala okufanele uyenze ukuhlola amalentili ngokucophelela bese ususa noma yiziphi izinto ezingafuneki njengamatshe nesihlabathi, bese uwageza kahle ngamanzi . Asikho isidingo sokucwilisa amalentili ngaphambi kokupheka. Beka amalentili ahlanziwe ebhodweni, engeza amanzi noma umhluzi onosawoti omncane ukuze umboze amalentili, bese uwabeka esitovini.

Mboza ngesivalo, wehlise ukushisa, bese upheka cishe imizuzu engama-20-40. Lesi sikhathi singahluka kuye ngohlobo lwe-lentile oyisebenzisayo. Ungangeza izinongo zakho ozithandayo, isibonelo, igalikhi, i-curry, i-turmeric, ne-cumin ukuze uthuthukise ukunambitheka.

Ezinye izindlela zokwengeza ama-lentile ekudleni kwakho

• Yenza isobho elimnandi le-lentil usebenzisa indlela yethu yendabuko.
• Faka amalenti abilisiwe esaladini ukuze uthuthukise umsoco wayo kanye nokuqukethwe kwamaprotheni.
• Sebenzisa amalenti esikhundleni senyama bese wenza ama-cutlets, ama-patties, noma ama-vada .
• Yenza i-roti noma i-tortilla wrap ngama-lentile abilisiwe kanye nemifino efana nezaqathi kanye ne-lettuce.

Uma unezinkinga zezokwelapha noma ngaphambi kokwenza noma yiziphi izinguquko ezinkulu ekudleni kwakho, xhumana nodokotela wakho nomaKubalulekile njalo ukukhuluma nodokotela wakho nokufuna iseluleko.