I-Lentil iyimmeleli yemifino, eyaziwa isikhathi esithile, kepha namuhla kunzima ukubiza i-lentile umkhiqizo othandwayo. Ngaphambili kwakunikelwa abaseBabiloni, amaGreki, ama-aborigines aseMelika nezigqila zaseGibhithe. AmaSlav avela ku-lentile isobho eliphekwe kanye nesinkwa esibekiwe. Ezweni lanamuhla, kuphakama umbuzo mayelana nokusetshenziswa nokulimala kwamalenti, esizoxoxa ngawo kamuva kulesi sihloko.
Ukusetshenziswa kwamalenti emzimbeni
Izinzuzo zamalenti kwabesifazane nakwabesilisa ziyafana, ngakho-ke izondlo zokuncoma zincoma ukuba zifake ekudleni kwabo bonke abangenayo ukuphikisana nokusetshenziswa kwayo.
Ekhuluma ngezinzuzo zamalenti, into yokuqala okufanele inakekelwe:
- Ama-lentils aqukethe i-fiber yokudla ephula i-cholesterol.
- Kuwusizo kulabo abaphethwe yisifo sikashukela, ngoba ama-carbohydrate alula ekubunjweni kwawo awavumeli ukwandisa izinga leshukela egazini.
- Ngosizo lwamabhontshisi lense angakwazi ukuqeda kalula ukuqothulwa.
- Ama-fibre asiza ukunciphisa ukudla, ngakho amalenti ayasiza kakhulu ekulahlekeni kwesisindo.
- Ukuzuza kwamalenti kuyisimo esizuzisa emisipha yehliziyo kanye nemithambo yegazi.
Noma yimuphi umkhiqizo awukwazi ukwenza ngaphandle kokuphikisana. Ama-lentile anezinto ezincane ezimazayo, kodwa namanje, futhi mayelana nezinzuzo, futhi ukulimala kwamalenti emzimbeni wethu kuyadingeka ukwazi.
- Ama-lentile aqukethe amaprotheni, yingakho uma uyidla ngobuningi, kungaholela ekuphazanyeni nasekubuneni ukugaya.
- Abantu ababhekene nokukhiqizwa kwegesi okwandisiwe kufanele baqaphele izitsha ngamalenti.
- Uma kugcoba kuyadingeka ukuba uhlanganise ngokucophelela ekudleni izitsha kusuka lentils, futhi kwezinye izimo, futhi ubashiye ngokuphelele.
- Amabhontshisi e-lenti ayikwazi ukudliwa yilabo abahlukunyezwa yi-dysbiosis, ngoba kulokhu ahlukumezeka kakhulu esiswini.
- Ama-lentils aqukethe ama-phytans aphazamisa ukungenisa izinto eziwusizo, ikakhulukazi i-zinc, i-calcium nensimbi.
- Ekhuluma ngezinzuzo kanye nokulimala kwamalenti esibindi, kufanele kubone ukuthi ihlanganisa i-amino acid lecithin, ehilelekile ekwakheni nasekuvuseleleni amaseli ebindi. Kwakungekho izindawo ezilimazayo zalesi sitho somuntu.
Emithi yokwelapha, i-lentile isetshenziselwa:
- ukuvuselela kokumetabolism;
- ukwanda kwezinga le-hemoglobin;
- ukwelashwa kwe-urolithiasis;
- ukunciphisa ukucindezelwa kwegazi;
- ukwelashwa kwe-hypovitaminosis;
- ukuphindwa kabusha kwemithombo yamaprotheni yemifino.
Yini engingayipheka ngamalenti?
- Ama-lens asehlumayo asetshenziselwa ukuphakamisa i-refueling nama-salads, futhi abuye abekwe nge-sandwich. I-lentile ebomvu ilungele isobho.
- Amalenti aphuziziwe noma abilisiwe anganezelwa kuma-saladi ngeklabishi, pepper kanye no-utamatisi.
- Ama-lentile adlekile angahlanganiswa ne-clove ye-garlic eqoshiwe futhi gazinga epanini ngamafutha omnqumo. Kuvela isidlo esihlwabusayo kakhulu.
- Kusuka kubhontshisi we-lenti, ungalungisa u-sauce omnandi kwamanye ama-porridges.
- I-lentile ihlangene kahle namazambane abilisiwe, i-peas nobhontshisi. Uma uxutshwe nezinye izitshalo, ungathola ukunambitheka kwangempela.
I-lentil yokulahlekelwa isisindo
Ukudla kwe-lentil kuyinto elula futhi ewusizo. Ngosizo lwayo ungaphonsa amakhilogremu amathathu ngesonto. Kodwa kunesimo esisodwa lapho ubona ukudla okunjalo - ukudla okungenani ama-1.5 amalitha amanzi ngosuku.
Imenyu yezinsuku ezimbalwa:
Ukudla kwasekuseni - amagremu angu-150 yogurt aphansi-fat, i-pear nama-50 amagremu we-muesli; isangweji nebhotela noma ham; isinkwa esinezinyosi ezimbili, amagremu angu-100 uju nama-fat cottage shizi .
Usuku lokudla - ama-2-3 cutlets kusuka lentils; isitsha esisodwa esincane sensipho enkulu ye-lentil; 200 amagremu amaqebelengwane angama-lens; Amagremu angama 300 amagilenti abilisiwe namazambane ahlambulukile.
Isidlo - isaladi emifino; 250 amagremu we-fat cottage shizi; isobho semifino; 3-4 persimmon; izingcezu ezimbili zezinhlanzi ezinobilisiwe eziphekwe.