Bella Adams
Pali zomera zambiri zothandiza padziko lapansi zomwe zakhala zikudziwika kuyambira kale koma zomwe zaiwalika lero. Tengani mphodza zathanzi, mwachitsanzo. Amakondedwa ku Italy, koma kufunikira kwa legumeyi ndikochepa m'dziko lathu - mbale za mphodza ndizosowa kwambiri kuposa chakudya cha tsiku ndi tsiku. Koma simungakhulupirire zopindulitsa za chomera ichi.
Aliyense amadziwa za ubwino kapena kuipa kwa zakudya zambiri. Koma pankhani ya mphodza, anthu ambiri sadziwa n’komwe kuti ndi chiyani.
Lentil ndi mtundu wa zomera za herbaceous za banja la Legume. Anthu akhala akudya mphodza kuyambira nthawi ya Neolithic, ndipo mbewuyi inali imodzi mwazoyamba kulimidwa mwadala.
Mbalamezi zimatchulidwa nthawi zambiri m’Chipangano Chakale, ndipo Arabu amakhulupirira kuti mbewuyi idadalitsidwa ndi aneneri.
Pang’ono ndi pang’ono, mphodza zinafalikira ku Middle East, ndipo kuchokera kumeneko kupita ku Mediterranean. Ku India, mpaka lero, mphodza zimatenga malo otchuka muzakudya zakomweko, makamaka pakati pa osadya masamba.
Mbeu imodzi ya mphodza ili ndi mavitamini ochuluka kwambiri moti palibe masamba kapena zipatso zina zimene zingafanane nazo!
Mitundu ya mphodza
Nyama ya mphodza imabwera m’mitundu yambiri, yosiyana mitundu, ndipo imagwiritsidwa ntchito m’zakudya zosiyanasiyana, ndipo imakhala ndi kukoma kwa mtedza.
Puy lentils (omwe amadziwikanso kuti green French lentils), omwe adatchedwa malowa ku France okhala ndi dothi lophulika kumene adapangidwa, amakhala ndi fungo lambiri la peppery komanso zokometsera. Kuphatikiza apo, njere zake zakuda ndi zobiriwira siziwirika, zimasunga kukhazikika kwawo ngakhale zitaphikidwa. Ndi bwino kuwonjezera pa saladi. Green mphodza zabwino mu zakudya kwa matenda oopsa, zilonda, chiwindi, rheumatism, ndi cholecystitis.
Nyemba zofiira ndizothamanga kwambiri kuphika - mphindi 10-12 zokha.
Panthawi yophika, imataya mtundu wake wowala ndikusandulika nsima nthawi yomweyo, choncho ndi bwino kuyang'anitsitsa ndikuiphika pang'ono. Ngakhale phala ndi chokoma kwambiri, makamaka ngati inu nyengo ndi mafuta adyo. Nyemba zofiira zimagwiritsidwa ntchito pochepetsa kuchepa kwa magazi m'thupi chifukwa zimakhala ndi mapuloteni ambiri komanso ayironi.
Mphuno za Brown ndizofala. Ayenera kuthiridwa kwa maola 8 ndikuphika kwa mphindi 30-40, kusamala kuti asawaphike. Ku Ulaya ndi ku North America, mphodza zofiirira zimagwiritsidwa ntchito popanga supu, kuwonjezera masamba ndi zitsamba. Mphesa zofiirira zimalimbikitsidwa pa chifuwa chachikulu, matenda a m'mapapo, kuvulala, ndi mafupa ofooka.
Nyemba zakuda ndi zazing'ono kwambiri.
Anatchulidwa choncho chifukwa chofanana ndi beluga caviar (malingana ndi kuwala kwake). Zimakoma paokha ndipo zimatha kuphikidwa mphindi 20 popanda kuviika.
Zonse za mphodza
Lentilo mosavuta m'malo nyama mu zakudya, iwo ali masamba mapuloteni, amene kwambiri odzipereka mu thupi la munthu. Mapangidwe ake amatsimikizira kwa ife kuti mphodza zochepa kwambiri zimatha kuthetsa njala ndipo motero zimapatsa thupi zinthu zambiri zothandiza.
Mankhwala a legume ndi osiyana kwambiri. Lili ndi shuga wachilengedwe, wowuma wochuluka, ndi polyunsaturated fatty acids Omega-3 ndi Omega-6. Kudya mbale za mphodza nthawi zonse kumathandizira kugwira ntchito kwa m'mimba.
Mbalamezi zimakhalanso ndi amino acid tryptophan, yomwe ndi kalambulabwalo wa serotonin.
Zili ndi zotsatira zabwino pa dongosolo lamanjenje laumunthu, kukhalabe ndi maganizo abwino komanso mtendere wamkati, komanso ndizofunikira pa kugona.
Mbeu zili ndi mavitamini a B ambiri. B3 (nicotinic acid, vitamini PP) ndi gawo lofunikira pakuchita kwa okosijeni m'maselo. Nicotinic acid ndiyofunikira pakuyamwa kwathunthu kwa vitamini C, kumawonjezera machiritso ake. B1 (thiamine) ndiyofunikira pakusunga thanzi la mtima, dongosolo lamanjenje, ndi m'mimba. B2 (riboflavin), yomwe imathandizira kupanga maselo ofiira amwazi, ndiyofunikira pakubala komanso kugwira ntchito kwa chithokomiro. Amawongolera khungu, misomali, ndi tsitsi.
Macronutrients mu mphodza amaimiridwa ndi potaziyamu, phosphorous, calcium, ndi magnesium.
Mphuno imakhala ndi mkuwa wambiri, silicon, chitsulo, ayodini, zinki, ndi manganese.
Monga tanenera kale, mphodza zili ndi mchere wambiri womwe umayambitsa kayendedwe ka magazi ndi mtima. Ndikofunika kwambiri kuyeretsa mitsempha yanu, kusunga hemoglobini, ndikuthandizira kulimbikitsa minofu ya mtima.
Lenti ndi zothandiza kwa anthu odwala khansa. Kupatula apo, nyemba iyi ndi yabwino kupewa, popeza ili ndi isoflavones.
Lenti ndi zothandiza kwambiri kwa amayi chifukwa zimakhala ndi folic acid yambiri. Ndiwothandiza kwambiri kwa ana. Ndi bwino kuyambira ali ndi zaka ziwiri kuti mwanayo akukula bwino komanso kuti mafupa ake akhale olimba.
Kwa amuna, phindu la mphodza limakhala pakutha kuwonjezera mphamvu za amuna.
Nutritionists amanena kuti mphodza ndi zothandiza kuchepetsa thupi, ndi 25 kcal okha pa magalamu 100.
Gwiritsani ntchito kuwonda
Chifukwa chokhala ndi mapuloteni ambiri komanso ma calorie ochepa, mphodza zimatha kukuthandizani kuti muchepetse thupi. Akatswiri ambiri azakudya amalimbikitsa izi kuti muchepetse thupi komanso amapereka zakudya zosiyanasiyana. Tangoganizani, zakudya za mphodza zimatha kutaya 3-4 kg pa sabata limodzi.
Puloteni yomwe ili mu mphodza imathandiza kulimbikitsa minofu, kusiya kukhuta kosangalatsa komanso kwanthawi yayitali mukatha kudya.
Zakudya ndi mphodza
Lentil tsiku kusala kudya. Nthawi zambiri, nyemba sizigwiritsidwa ntchito masiku osala kudya, koma mphodza ndizosiyana ndi lamulo. M`mimba digests izo mosavuta, ndi zosasangalatsa zotsatira za kuchuluka mpweya mapangidwe, monga mu nkhani ya nandolo kapena nyemba, sizichitika nthawi zambiri. Zilowerereni phala madzulo, ndipo tsiku lotsatira muphike chilichonse chimene mukufuna m'mawa, nkhomaliro, ndi chakudya chamadzulo - supu, phala, mphodza, etc. Pakati pa zakudya zazikulu patsiku losala kudya, mumaloledwa kumwa madzi akumwa, tiyi wobiriwira, phwetekere madzi, zipatso, ndi otsika mafuta kanyumba tchizi.
Zakudya za mphodza ndi njira yotopetsa koma yothandiza kwambiri yomwe imatha "kuwononga" 4 mpaka 5 mapaundi owonjezera m'masiku 3-5. Chomwe muyenera kuphika ndi phala la mphodza. Mutha kudya kangapo patsiku momwe mukufunira. Osa mchere mbaleyo, ndipo musakometsere ndi masamba kapena batala. Mfundo yofunika kwambiri ndi yakuti pamene mukudya izi, imwani madzi osachepera 1.5-2 malita patsiku.
Gwiritsani ntchito pa nthawi ya mimba
Mwaphunzira kale za ubwino wa nyembazi, koma mavitamini olemera ndi mchere wa mphodza ndizofunikira makamaka pa nthawi ya mimba! Ngati mayi woyembekezera akudwala matenda a kuthamanga kwa magazi, kusokonezeka kwa kugaya chakudya, kusokonezeka kwa kagayidwe kachakudya, ndi mutu, mphodza zingathandize kuthana ndi mavuto onsewa. Komanso kupewa mapangidwe owonjezera mafuta madipoziti, ndi kupatsidwa folic acid, amene ali mbali ya nyemba, adzakhala wofunika kwambiri pa mapangidwe mwana dongosolo mantha.
Kuti muyamwitse bwino zinthu ndi mavitamini, m'pofunika kuphatikiza mbale za mphodza ndi zakudya zomwe zili ndi vitamini C: tsabola wokoma, parsley, ndi zipatso za citrus.
Akatswiri a zakudya samachenjeza za kuopsa kwa mphodza kwa amayi apakati, koma simuyenera kudalira iwonso. Kumwa mopitirira muyeso kungachititse kuti m’mimba mumve kulemera, mutu, ndi nseru.
Lentil kuwonongeka ndi contraindications
Lentilo adadziwika mwatsatanetsatane mbali yabwino, koma monga chopangira china chilichonse, amakhalanso ndi zovulaza.
Sitikulimbikitsidwa kwa anthu omwe ali ndi vuto la dysbiosis kapena omwe ali ndi vuto la m'mimba, chifukwa ndi nyemba zomwe zimawonjezera kupanga gasi.
Anthu odwala matenda a gout akulangizidwa kuti adye owiritsa chifukwa sagayidwa bwino m'mimba.
Muyeneranso kulabadira mfundo yakuti mphodza muli phytates, amene amachepetsa mayamwidwe mchere monga kashiamu ndi chitsulo m`thupi, kotero anthu ofooka mafupa sayenera kuwagwiritsa ntchito pa mlingo waukulu.
Zoonadi, mphodza ndi zovulaza kwa anthu omwe sakugwirizana ndi mankhwalawa.
Ubwino wa mphodza uyenera kukulimbikitsani kuti muwaphatikize mwachangu muzakudya zanu ndikusinthiratu menyu yanu. Ndipo kukoma ndi fungo la nyemba izi zimakulolani kuti muphatikize ndi chakudya chilichonse.
Mkhalidwe wina wamtengo wapatali wa mphodza ndiwo kusamala kwawo ndi chilengedwe. Nyembazi zimangolephera kudziunjikira ma radionuclides, nitrates ndi zinthu zapoizoni. Choncho, phikani mbale za mphodza, sangalalani nazo, ndipo mukhale athanzi!
