Elizabeth Bailey
Nyemba dzakazara nezvinhu zvinovaka muviri
Kunyange zvazvo lentils chiri chikafu chinozadza chaizvo ne 40.6 g yemakhahydrates, haitiite mafuta. Nekuti 100 g yenyemba ine 300 kilocalories, chete 1.5 g yemafuta uye yakawanda mapuroteni ane 23.5 g. Vanoitawo zvibodzwa ne11 g yefayibha yekudya - ingangoita chikamu chimwe muzvitatu chehuwandu hwatinofanira kudya mazuva ese.
Nyemba dzine mavhitamini, zvicherwa nezvimwe
Nyemba dzakazadzwa nekudya kunovaka muviri. Kune rumwe rutivi, vanouya nehuwandu hwakawanda hwevhithamini . Izvi zvinosanganisira mavhitaminzi akasiyana-siyana eB, niacin uye folic acid pamwe chete nevhitamini A, iyo yakakosha kune immune system uye kuona, uye vhitamini E, inodzivirira masero. Folic acid inokosha vhitamini, kunyanya kuvakadzi vane pamuviri, sezvo kushomeka kunogona kutungamirira kune embryonic malformations.
Nekune rumwe rutivi, nyemba dzinopa zvakawanda zvicherwa zvine hutano zvakaita se potassium, magnesium, phosphorus, manganese, nickel, selenium uye zinc. Izvi zvakakosha kuhutano hwedu munzira dzakawanda. Ivo vanotsigira mahormone metabolism uye bone metabolism, kudzivirira kuunganidzwa kweplatelet, kudzivirira kubva kune oxidative kusagadzikana, kudzora metabolism uye insulin kuumbwa, kudzivirira maseru membranes, kuve nechokwadi chekuporesa maronda, inogona kutsigira thyroid metabolism nezvimwe zvakawanda.
Vegetarian kunyanya vanofanira kushandisa nyemba kakawanda nekuti dzine simbi yakawanda. Iyo trace element inoshandiswa pakuumbwa kwezvikamu zveropa pamwe nemhasuru uye chiropa basa. Izvi zvinokurudzirwa nekusanganiswa nemichero nemiriwo ine vhitamini C.
Yakanaka kumufananidzo: lentils inopa yakawanda fiber
Lentils haisi chete yakaderera mumakoriyori, iwo zvakare akakwira mufiber. Naizvozvo, vane yakaderera glycemic index (GLYX). Izvi zvinoreva kuti mazinga eshuga eropa anokwira zvishoma nezvishoma mushure mekudya uye shoma shoma ye insulin inoburitswa. Iyo fiber inodzora shuga yeropa uye nokudaro inogona kuderedza njodzi yerudzi rwechipiri chirwere cheshuga. Ivo zvakare vanovimbisa kugaya kwakanaka uye vanokuchengeta wakaguta kwenguva yakareba. Niacin inotsigirawo simba remetabolism uye kuvaka-up uye kuparara kwemacarbohydrates uye mafuta acids.
Lentils inopa mapuroteni akawanda
Kudya kwakakwana kweprotein kunonyanya kukosha kana uri kutevera kudya kwemiriwo. Lentils ndiyo yakanaka inotsiva nyama. Nekukomberedza 23 g yeprotein pa100 g, zviri pakati pezvekudya zvine mapuroteni akawanda uye, pamwe chete nemupunga kana zviyo, zvinopa ese akakosha amino acids. Muviri haugone dzimwe nguva kuzvigadzira wega, ndosaka kutora kuburikidza nekudya kwakakosha. Mukuwedzera, mapuroteni anoshandiswa kuvaka masero, tsandanyama, enzymes uye mahomoni.
Nyemba dzine utano hwemwoyo
Lentils ine zvakasiyana-siyana zvechipiri chirimwa zvinhu, zvinonzi polyphenols. Zviyedzo zvemuLabhoritari zvakaratidza kuti aya ma polyphenols ane antioxidant, anti-inflammatory uye blood pressure- regulating effects. Vanogona kurwisa thrombosis aggregations kana kukura kwegomarara. Mhedzisiro iyi inoramba ichitsvagirwa mumuviri wemunhu, asi zvakaratidzwa kuti mamwe marudzi egomarara uye chirwere chemoyo chinowanzoitika zvishoma nekudya kwakapfuma mu polyphenols uye mavhitamini kubva mumichero nemiriwo.
Zvave zvichiratidzwa zvakare kuti kudya nyemba kunoderedza iyo inozivikanwa se "yakaipa" cholesterol (LDL cholesterol) uye inowedzera "yakanaka" cholesterol (HDL cholesterol). Izvi zvinotungamirirawo kune hutano hwehutano hwemwoyo.
Nyemba kudya kwetsinga chaiko
Mavhitaminzi eB anobatsira kune hutano hwehutano hwehutano uye anotsigira kuumbwa kwemasero matsvuku eropa. Mukuwedzera, 71 mg ye magnesium mu 100 g ye lentils inovimbisa hutano hwakanaka hwehutano uye hutano hwekufamba kweropa. Naizvozvo mbambaira chikafu chaicho chetsinga.
Gadzirira lenti: inoshanda sei!
Iwo mavara ane mavara anowanikwa mune akasiyana mavara muchitorosi uye akagadzirirwa zvakasiyana. Nyemba dzisina kupepetwa dzinovaka muviri uye dzinonaka, nepo dzakapepetwa dziri nyore kugaya. Saka mbambaira dzisina kupepetwa dzinofanira kunyikwa kwehusiku hwose dzofashaidzwa pasina munyu kuitira kuti dzisanyanya kunetsa pakugaya. Neganda kana kuti risina, zvose zvinofanira kugezwa zvakanaka zvisati zvabikwa. Acid muchimiro chemuto wemonamu kana vhiniga inowedzerawo kunhuhwirira mushure mekubika.
dzvuku nenyemba
Tsvuku dzvuku dzinobikwa nechidimbu chimwe chete uye zvikamu zvitatu zvemvura kwemaminitsi gumi. Sezvo kuwedzera munyu kumvura kunogona kuwedzera nguva yekubika, zvinokurudzirwa kuwedzera munyu mushure mekubika.
Black beluga lentils
Black beluga lentils inokwereta zita ravo kune yavo caviar-yakafanana nechitarisiko. Pano, zvakare, katatu huwandu hwemvura inoshandiswa uye inongoiswa munyu mushure mekubika. Zvisinei, nguva yekubika beluga lentils inenge maminitsi makumi matatu.
Tsvuku tsvuku
Yellow lentils inoda mvura shoma pakubika pane dzimwe mhando. Kaviri mari yacho inokwana. Munyu kana muto unogona kuiswa mumvura pano kuti nyemba dzive dzakanyanya kunaka. Mushure memaminitsi 12-15 ekudziya, yellow lentils inogadzirwa.
Plate lentils
Plate lentils inoda kanenge katatu kuwanda kwemvura kana kupfuura uye maminitsi makumi mana nemashanu enguva yekubika. Kana dzakanyoroveswa husiku hwapfuura, maminitsi gumi anokwana.
Gomo remhunga
Nyere dzemugomo dzinofashaidzwawo muhuwandu hwemvura katatu pamaminitsi makumi matatu dzozoiswa munyu.
FAQs pamusoro penyemba
Zvine utano here?
Hongu, nyemba dzine hutano hwakanyanya. Vanopa zvakasiyana-siyana zvakakosha zvinovaka muviri uye ndiyo yakanaka inotsiva nyama, kunyanya yekudya kwemuriwo.
Ndeapi nyemba ane hutano zvakanyanya?
Iyo lentils isina kupepetwa yakapfuma mukudya uye inonaka, asi zvakare yakaoma kugaya.
Unobika sei nyemba?
Nyemba dzinofanira kunyorova dzisati dzabikwa. Nguva yekubika ichasiyana zvichienderana nemhando uye saizi.
Nyere dzine utano hwakadii?
Nekuda kweprotein, mapuroteni uye fiber zvirimo, nyemba dzine hutano hwakanyanya. Vanopa simba rakawanda, vanokuzadza iwe kwenguva yakareba uye vanonyanya kuderera mumafuta. Vanogonawo kudzivirira zvirwere zvemwoyo uye kuva nekugadzirisa shuga yeropa.
Chii chinonzi derere?
Nyemba (Lentils) imbesa kubva kumhuri yeregume.
