Izakhiwo eziwusizo zamalenti

I-lentils, okuyinto isitshalo saminyaka yonke esiyi-herbaceous, ibizwa ngokuthi i-legumes. I-lentils humanity yafunda eminyakeni eminingi edlule. Emisebenzini eminingi emlandweni, edatshulwe ngamakhulu eminyaka, kukhulunywa ngesobho se-lentil. Izakhamuzi zaseBabiloni, i-Ancient Greece, iGibhithe kanye neminye imiphakathi yasendulo yayihlanganisa nemikhiqizo yabo ye-lentil. Ukuphela kokungukuthi kwaba abampofu, kwakuyisidlo esikhulu, kanti abacebile bayidla kuphela njengento enhle, futhi bafuna ukuthola zonke izinto eziwusizo zamalenti.

Kungakhathaliseki ukuthi kungabonakalisa kanjani okungajwayelekile, uRusich we-Middle Ages naye wayebathanda amalenti, baze babhaka isinkwa kuso. Kumele kuqashelwe ukuthi kusukela uRussia odlule ubhekwa njengomkhiqizi oyinhloko wezimfutho nomphakeli wabo emazweni ahlukene emhlabeni. Namuhla, ngeshwa, isimo somhlinzeki oyinhloko nomkhiqizi, kanye nesimiso sokusetshenziswa kwemikhiqizo yelenti, ilahlekile. Mhlawumbe, ezinye imikhiqizo eminingi nje yabonakala ukuthi lentils esikhundleni. Ngendlela, ukusatshalaliswa okuvamile kwamazambane kuye kwafaka isandla kakhulu kulokhu. Yingakho i-lentils namuhla, kunalokho, iyingqayizivele yabantu bakithi, kunokuthi isidlo sansuku zonke kumenyu yansuku zonke. Kodwa sazikhohlwa ngokuphelele izakhi zokudla okunomsoco we-lentile, ezingenalo izifaniso phakathi kwemikhiqizo ehlukahlukene yemvelo yemvelaphi.

Isundu sesibalo ezweni lethu ukukhiqizwa nokunikezwa kwamalenti kwamukelwa yiNdiya. Ilandelwa iNyakatho Afrika namazwe amaningana eningizimu yeYurophu.

Ama-lentile: izakhiwo eziwusizo

Izakhiwo ezibaluleke kakhulu zamalenti, okuba yizona ezihambelana kakhulu nesimo sokungcola okujwayelekile kwemvelo, ukuhambisana kwayo kwemvelo. I-lentil ayitholi izinto ezinobuthi, i-nitrate, i-radionuclides. Ngenxa yalokho, akulimazi ngokuphelele ukudla.

Uma sikhuluma ngezinzuzo nezindawo zokuphulukisa, ngakho-ke kunconywa izinkinga zesifo. Kusukela ezikhathini zasendulo, kukholelwa ukuthi labo abadla njalo amalenti angathola ukuthula, impilo, ukuthula kwengqondo. Futhi lo mbono uqinisekiswe ngokugcwele ezinsukwini zethu.

Izitsha zensiza zikadokotela zeluleka ukuba zifake ekudleni nalabo ababhekene nezinkinga zokugaya ukudla, kuhlanganise ne-colitis nezilonda ezilonda ulcerative. Kuwusizo kulabo abanesifo sikashukela, ngoba uyakwazi ukulawula izinga leshukela egazini. Kumele kudliwe yilabo ababenesifo sezinhliziyo, izicathulo kanye nezamanzi, kuhlanganise ne-urolithiasis.

Izitsha zensiza ziyasiza ngenqubo ye-hematopoiesis, ngoba kule mkhiqizo kuningi lwe-potassium. Iqukethe izintambo zemvelo noma i-fibre, ngakho-ke amalenti awusizo njengesisindo sokuvimbela izifo ezingokwemvelo, ikakhulukazi izicubu ezimbi emcimbini, kanye nomdlavuza webele ochaphazela abesifazane. Ngoba lokhu kuyi-isoflavone enesibopho. Lesi sici se-trace asinyamalale ngaphansi kwanoma yikuphi ukwelashwa komkhiqizo, futhi akuyona into ebaluleke kakhulu ekuhloleni okunomsoco.

Ama-lentils kufanele anakekele abesifazane abalungiselela ukuba omama. I-Lentil izoqinisa ingculazi futhi iyoba nemiphumela emihle ekuthuthukiseni ingane.

Ngokuvamile, konke kuyasiza ukudla imikhiqizo yelenti, ngoba bayakwazi ukuqinisa ingculazi ngokujwayelekile futhi bakhulise ubungqabavu bokuphila.

Njengokolweni, i-lentile iyakwazi ukuhluma. Futhi ngenkathi ingekho ngaphansi kokukolweni okuhlwanyelwe ezindaweni zokwelapha. Ukuhlwanyela imbewu yamalenti kuqoqa i-vitamin C, futhi, njengoba kwaziwa, idlala indima ebalulekile ekusebenzeni okugcwele komzimba womuntu.

Ama-lentils: okuqukethwe kokuqukethwe kanye nekhalori

Ama-lentile ku-100 amagremu aqukethe cishe ama-25 g amaprotheni wemifino, cishe amagremu angu-14. amanzi, 54 g. izinhlobo eziyinkimbinkimbi zama-carbohydrate, kanye no-1 gram wamafutha kuphela. Inani elincane lentile lizosiza ekudleni, futhi ngesikhathi esifanayo kufinyeleleke eningi lamaprotheni alula kalula, ama-carbohydrate, ahlukanisa kancane kancane, azogcina umuzwa wokuzizwa emzimbeni. Okuqukethwe okungenani kwamafutha ku-lentil kwenza kube umkhiqizo obaluleke kakhulu ongangeniswa ngokuphepha ohlelweni lokudla lokudla.

Imikhiqizo ye-Lentil iyimithombo engapheli ye-folic acid nensimbi. I-lentil iyakwazi ukunikeza umzimba kube ngu-90% wezinga elidingekayo nsuku zonke lalezi zici zokulandelela. Ngomthamo owanele ngamalenti, kunezinhlanganisela zesitashi, izakhi zevithamini ze-B-spectrum yonke. Kuningi lwe-potassium kulo.

Uma sikhuluma ngomsoco we-lentile, ke ku-100 g yayo iqukethe cishe ama-calories angu-310 nengxenye. Futhi ukukusiza ukuthi uhambe kangcono, ake sibone isibonelo: ingilazi ephethe izici iphethe amagremu angu-170 amentilogremu, i-spoon enkulu - amagremu angu-26. , kanye netiye elincane - 9 gr.

I-lentils: izinhlobo zayo, kanjani ukupheka lensisi?

Ama-lentile ahlaza, abomvu futhi asundu.

Ngokuqondene nama-lentile aluhlaza, kunalokho, akusivuthi ngempela. Ngokuvame ukubizwa ngokuthi "isiFulentshi". Ingasetshenziselwa ama-saladi, inyama izitsha, ngoba ayibilisi futhi igcine kahle kahle. Noma kunjalo, kuzothatha umzamo omkhulu nesikhathi sokwenza.

I-Lentil brown iyisiko esivele sesivuthiwe. Kungenziwa kuphekwe ngokushesha kakhulu, futhi uma ukupheka kuvela iphunga elincane lamantongomane. Noma kunjalo, ukupheka i-lentil enjalo kufanele kuhlolwe ngokucophelela, akukho sidingo sokuvumela ukugaya, kungenjalo kuyoba yinkinga engenasimo. Ama-lens of color brown asetshenziselwa ukwenza okusanhlamvu, isobho, isobho, i-casseroles. Yengezwa kuma-saladi.

I-lentile ebomvu nayo ibizwa ngokuthi "iGibhithe". Ayinayo igobolondo, akusho ukuthatha isikhathi eside ukupheka, kuyinto enhle yokwenza ama-pures kanye nesobho. Isibonelo, kuvame ukungezwa ku-Hindi version yesitshalo semifino esibizwa nge-dal.

Inzuzo yamalenti ngaphezu kweminye imifino ukuthi akudingeki ukuba inake isikhathi eside. Kungamane kuhlanzwe bese kusetshenziselwa ngokushesha okusanhlamvu, amazambane ahlambulukile kanye nesobho. Ibuye isetshenziswe ekulungiseleleni izitsha eziyinkimbinkimbi: izinyamazane, ama-croissants, i-lentile nelayisi, anyanisi namatamatisi, i-bacon nezinye izithako. Kuyinto evamile ukufaka okuningi kwezinongo ezihlukahlukene kuwo. Ihambisana kahle ne-anyanisi negalikhi.