Ama-lentils akuwona umkhiqizo wokudla ojwayele kakhulu kithi, ngoba ezindaweni zethu zesikhashana kuyisintu esingokwesiko kakhulu ukusebenzisa isifaniselo saso-buckwheat. Futhi ngempela, banokufana okuningi. Isibonelo, ku-hemoglobin ephansi sincoma ukuthi sidle ukudla kwe-buckwheat nesibindi, futhi eLatin America, isibindi esifanayo, kodwa ngama-lentils, ngoba ukuhliswa kwe-buckwheat akukhulumi nabo.
Kodwa njengoba amalenti ewusizo, ukudla okunomsoco futhi okuthakazelisayo, sinelungelo lokuhlukanisa ukudla okudlayo . Namuhla sizokutshela ngezitsha ezincane ezenziwe ngamalenti.
Izinzuzo
Ake siqale ngencazelo yezakhiwo eziwusizo eziyinhloko.
I-lentil iqukethe kokubili i-fibre enesisindo engenayo. Owokuqala unesibopho sokujwayelekile kwe-microflora, ukusetshenziswa
i-cholesterol nokunciphisa ushukela egazini, kanti okwesibini kuthuthukisa amathumbu emathunjini.
I-lentils iyimithombo emihle yemifino yamaprotheni, amanani amaningi amino acid abalulekile, ama-vithamini B. I-caloric kakhulu, njengamanye imikhiqizo yamaprotheni, ngakho-ke akufanele ukwesabe ukusebenzisa imithi elambile-elambile yokudla. Ngakolunye uhlangothi, i-lentile ayikho yonke ikhalori - 100 g yomkhiqizo oqediwe iqukethe kuphela i-kcal 300.I-lentil ijabule, isebenza njengesivikelo ngokumelene nomdlavuza, izifo ze-urinary, ukuvimbela ukukhulelwa kwesisu ngesikhathi sokukhulelwa, kwandisa ingculazi.
Ukupheka
Ungakwazi ukuhlela kalula i-lentil mono yokudla, ngoba ungathola eziningi zokupheka ezihlukene ukupheka lentile ukulahlekelwa isisindo.
Nokho, kusengaphambili, noma iyiphi i-lentile kufanele ifakwe ebusuku emanzini, kanye nobhontshisi. Kungenjalo, ngenkathi ulinda ukuzimisela kwakhe, udle into engeyona yokudla indlala.
Amalenti aluhlaza abilisiwe kakhulu. Isetshenziselwa ukulungiswa okuqhubekayo kwama-saladi, ngoba igcina ifomu. I-lentile e-Brown ine-flavour nut, ifaneleka kakhulu isobho. Eqinisweni, ngokusanhlamvu, sincoma ukusebenzisa izinhlobo ezibomvu - ziphuthumayo ngokushesha kunabo bonke, futhi ziphelele namazambane ahlambulukile. Futhi ibanga lokugcina lentil "beluga" lingaphandle kakhulu - elincanyana nelomnyama, njenge-caviar.
Ake siqale ngento elula - nge-porridge of lentils ukulahlekelwa isisindo.
I-Porridge yamalenti
Izithako:
- i-lentile ebomvu - 100 g;
- anyanisi - ½ ama-pcs.;
- izaqathe - ucezu olulodwa;
- ibhotela - 1 tbsp.
Ukulungiselela
Pheka ingxenye yama-lentile abomvu, u-anyanisi othosiwe nama-izaqathe epanini lokuthosa. Esigumbini esiphelile sengeze ukuthosa.
Ungaphinda upheke nesobho lama-lens ukuze ulahlekelwe isisindo, ukudla okuyobe kuyinjabulo yangempela emva kokudla okujwayelekile "ulayini".
I-Lentil Soup
Izithako:
- lentile ensundu - 250 g;
- anyanisi - ama-2 ama-pcs .;
- izaqathe - ucezu olulodwa;
- amazambane - izingcezu ezimbili;
- unogwaja - 300 g;
- amanzi - 2 l;
- amafutha omnqumo - 2 tbsp.
Ukulungiselela
Ukuze silungise le sobho, sigeza ama- lentile emanzini, silale emanzini, siphule u-anyanisi, i-kroti ye-rub, bese usika amazambane ama-cubes. Konke lokhu kugcwele amanzi bese upheka cishe ihora. Phakathi naleso sikhathi, ugaye inyama yomunogwa epanini lokuthosa, bese uyifaka emaqenjini lapho ukhonza isobho.