IiLentils: Izibonelelo, iiPropati kunye nokuSetyenziswa eKhitshini

  • Iilentile zingumthombo obalaseleyo we Iiprotheni zemifuno, isinyithi kunye nefiber, ilungele ukutya okunokulinganisela kunye nemifuno.
  • Kukho iintlobo ezininzi zeelentile, ezifana brown, beluga kunye nobomvu, nganye ineempawu ezizodwa kwiiresiphi ezahlukeneyo.
  • Ukuguquguquka kwabo ekhitshini kubavumela ukuba bazilungiselele Isityu, iisaladi, iibhega zemifuno kunye nokunye.
  • Ukutya iilenti rhoqo kunegalelo ukuphucula impilo ye-cardiovascular, lawula iswekile yegazi kunye nokuthintela i-anemia.
P@ulinaIhlaziywe

Imizuzu ye3

Isobhile lentil

Las lentile Ziyenye yezona zidumba zixatyisiweyo kwigastronomy yehlabathi ngenxa yazo ixabiso eliphezulu lesondlo, ukuguquguquka ekhitshini y nelelo ze zempilo. Ubukho babo kwiinkcubeko ezahlukeneyo buvumele ukuba batyiwe kwiindlela ezahlukeneyo zokupheka, ukusuka kwisityu kunye neesuphu ukuya kwiisaladi kunye neebhega zemifuno.

Imvelaphi kunye neentlobo zeelentile

Iilentile zinembali yewaka leminyaka, ibe yenye yezityalo ezizimbotyi zokuqala ezilinywa ngabantu. Imvelaphi yayo ifumaneka kwi EMbindi Mpuma, apho zazityiwa ngaphezu kweminyaka engama-9,000 XNUMX eyadlulayo. Ukususela ngoko, ukulinywa kwayo kuye kwanda kwihlabathi lonke, ukuqhelana nemozulu eyahlukeneyo kunye nomhlaba.

Izitya ngeelentile

Kukho ezahlukeneyo iintlobo zeelentile Ziyahluka ngobukhulu, umbala kunye nokuthungwa, zinika iimpawu ezizodwa zokusetyenziswa kumalungiselelo ahlukeneyo:

  • ilentile emdaka: Incinci kwaye imdaka, ibamba imilo yayo kakuhle xa iphekiwe.
  • I-Castilian blond lentil: Inkulu ngobukhulu kunye nombala otyheli okanye orenji.
  • ilentile eluhlaza: Umbala oluhlaza omnyama kwaye uthakazelelwa kakhulu ngenxa yokuthambile kwayo.
  • Beluga lentil: Umnyama onzulu ngombala kunye nomncinci, kunye nomxholo ophezulu weprotheyini.
  • ilentile ebomvu: Ixhaphakile kwi-cuisine yaseIndiya kwaye iqhekeza ngokulula xa iphekiwe.

Iimpawu zesondlo zeelentile

Iilentile zezi ukutya okunesondlo kakhulu kwaye kucetyiswa kwizidlo ezinempilo. Bazizityebi kwi:

  • Iiprotheyini zemifuno: Ziqulathe phakathi kwe 20-25% yeprotheyini, nto leyo ezenza zibe yeyona ndlela igqwesileyo yenyama ekutyeni kwemifuno.
  • Ifayibha: Bakhuthaza ukuhamba kwamathumbu kwaye bancede ukunciphisa i-cholesterol.
  • Iiminerali ezibalulekileyo: Banikezela ngesinyithi, i-potassium, i-phosphorus kunye ne-magnesium, eyimfuneko kumzimba.
  • Iivithamini B eziyinkimbinkimbi: Kubalulekile kwi-metabolism yeselula kunye nenkqubo ye-nervous.

Ngombulelo kumxholo wabo ophantsi wamafutha kunye nokungabikho kwe-cholesterol, iilentile zifanelekile ukutya okunokulinganisela kunye okunempilo.

Iinzuzo zokusela iilentile

Ukubandakanya iilentile kwisidlo sakho esiqhelekileyo kubonelela ngeenzuzo ezininzi zempilo:

Izitya ezahlukeneyo ngeelentile

  • Phucula impilo yentliziyo: Ifiber ephezulu kunye nomxholo we-antioxidant unceda ukunciphisa i-cholesterol kunye nokulawula uxinzelelo lwegazi.
  • Bakhusela i-anemia: Ziyeyona mithombo ilungileyo yesinyithi yemifuno, ilungele abantu abane-iron.
  • Balawula iswekile yegazi: I-carbohydrates efunxa kade ikhusela i-glucose spikes.
  • Ziyanceda ekutyeni: Bakhuthaza i-intestinal flora kunye nokunciphisa iingxaki zokugaya.

Fumana okuninzi malunga iinzuzo zeelentile kwiwebhusayithi yethu.

Ukusetyenziswa kweCulinary kunye neendlela zokupheka ngeelentile

Iilentile zinokuphekwa ngeendlela ezininzi, ukusuka Izitya ezishushu phezulu iiresiphi ezintsha kunye nokukhanya.

Iiresiphi zesiNtu

  • Iilenti ezinechorizo: Isitya semveli eSpain, kunye neelentile ezifakwe kwi-chorizo ​​​​kunye nemifuno.
  • Isityu seLentil: Ukulungiswa kwe-Classic kunye ne-karoti, i-anyanisi, i-pepper kunye neziqholo.
  • Isuphu yeLentil: Ilungele iintsuku ezibandayo, kunye nomhluzi omkhulu.

Izinketho ezilula kunye nemifuno

  • Isaladi yeLentil: Idityaniswe nepelepele, itswele kunye netumata.
  • Iibhega zeLentil: Igqibelele njengenye indlela ye-vegan kwi-burgers yenyama.
  • I-lentil hummus: Ukwahluka kwi-chickpea hummus yendabuko.
Inqaku elidibeneyo:
Ungayazisa njani imidumba ekudleni kwakho

Iingcebiso zokupheka iilenti

Ukwenza uninzi lweepropathi zayo kwaye ufezekise ukupheka okugqibeleleyo, gcina ezi ngcebiso engqondweni:

  • Ukumanzisa: Iilentile ezincinci azidingi ukuba zifakwe emanzini, kodwa ezinkulu zinokushiywa emanzini iiyure ezimbalwa.
  • Ukupheka ngokufanelekileyo: Pheka phezu kobushushu obuphantsi ukuthintela ukuba bangaqhekeki.
  • Ulondolozo: Zigcine kwindawo epholileyo neyomileyo ukugcina ukutsha kwazo.
  • Yongeza incasa yayo: Ukongeza iziqholo ezifana ne-paprika, i-bay leaf okanye i-cumin iphucula incasa yayo.

Iilentile kukutya okusisiseko kokutya okunesondlo, ukubonelela ngeeprotheyini, ifayibha kunye neeminerali ezibalulekileyo. Ukuguquguquka kwabo ekhitshini kubenza balungele naluphi na uhlobo lokutya, ukusuka kwizitya zesintu ukuya kwiiresiphi ezintsha nezinempilo.


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