John Myers
Nyere dzine kuravira kwakapfava, kwevhu kwakasiyana nekuravira kwebhinzi. Pakubika, vanoburitsa mushy kuravira. Zvisinei, kuravira kweLentils kunosiyana zvichienderana nemhando imwe neimwe, uye inotangira pakutapira kusvika kune nutty kusvika kune peppery inopisa flavour.
Sei nyemba dzichinaka setsvina?
Nyeredzi dzinenge dziri bhinzi, saka dzinoravira zvinofinha kana ukasawedzera chero chinhu kuti urove kunaka. Iyo Kitchn inopa zano rekuwedzera gariki, rosemary, uye hanyanisi, uye kubika nestock pachinzvimbo chemvura kuwedzera kunaka.
Nyeredzi dzinofanira kuravira sei kana dzabikwa?
Vane hunyoro, pasi, peppery flavour, uye vanouya muhukuru hwakasiyana uye vane ruvara rwakacheneruka rwegirini kana brownish kana mbishi. Vanobata chimiro chavo zvakanaka kana vabikwa uye vane kamu cream. Brown kana green lentils inoda maminetsi makumi maviri kusvika makumi matatu kubika.
Ndeapi nyemba dzinonaka?
Puy lentils ndiyo yekutanga lentil yakasvibirira, uye yakakohwewa mudunhu reFrance reLe Puy. Vane ruvara rwakafanana rwegrey-girini, uye vanozivikanwa nekuve nemhando yepamusoro uye kunaka kwemarudzi ese e lentil.
Ko nyemba dzinokonzera gasi here?
Sebhinzi, nyemba dzinewo maFODMAP. Aya mashuga anogona kuita kuti gasi riwedzere kugadzirwa uye kuzvimba. Nekudaro, kunyura kana kupuruzira lentils usati waadya kunogona kuita kuti zvive nyore pane digestive system.
Chii chinoitika kana ukasanyika nyemba?
Nyemba idiki, saka haifanire kunyikwa zvachose kuti ibike munguva ine mwero; nyemba dzisina kunyorova dzichabikwa mumaminitsi gumi nemashanu kusvika makumi matatu zvichienderana nerudzi.
Ndeipi inobatsira nei?
Lentils dzakapfuma mufibre, folate uye potassium zvichiita kuti dzive sarudzo huru yemoyo uye yekudzora BP uye cholesterol. Ivo zvakare sosi yekusimbisa iron uye vhitamini B1 iyo inobatsira kuchengetedza kurova kwemoyo kwakadzikama.
Zvakanaka here kudya nyemba dzisina kuibva?
Kudya nyemba dzisina kubikwa hazvizoiti kukuvadza munguva pfupi, asi zvakanakisisa kuti usaita tsika kubva mairi. Nyemba dzisina kubikwa, kana kunyanya dzakakora, hadzifanirwe kudyiwa kuitira kuchengetedza kwako. Lentils ine phytic acid, iyo inoita kuti zvisakwanise kutora zvicherwa zvine hutano zvinowanzo kuwanikwa mumarenzi.
Ko demba richakuita tsvina here?
Iyi pulse inodyika yakazara nefiber, zvichiita kuti ive yekuwedzera yakanakisa pakudya kwako kubvisa kuvimbiswa. Muchokwadi, imwe hafu mukombe (99 magiramu) yakabikwa lentils ine inoshamisa 8 magiramu.
Manyoka anokupa manyoka here?
Nyemba dzakasvibira, semamwe ma legumes, dzine puroteni inonzi lectin inosungirira kunzira yako yekugaya uye inogona kukonzera maitiro akati wandei ehupfu, senge manyoka uye kurutsa.
Mapuroteni ane mapuroteni here?
Lentils ine fiber yakawanda, uye makabhohaidhiretsi akaoma, asi mashoma mumafuta nemakori. Mapuroteni avo epamusoro anoita kuti nyemba ive sarudzo yakakwana kune avo vari kutsvaga kuwedzera mapuroteni avo. Ivo vanongogara vasina gluten, vachivaita chikafu chinonaka mukicheni isina gluten.
Nyere dzakanakira ura hwako here?
Lentils yakakwira mufiber, iyo inotsigira kufamba kwemukati nguva dzose uye kukura kwehutano hwehuturu hwehutachiona. Kudya lentils kunogona kuwedzera huremu hwako hwechigaro uye kunatsiridza huturu hwako hwese basa.
Mupunga uri nani pane mupunga here?
Sarudza nyemba pachinzvimbo chemupunga paunenge uchitsvaga huwandu hweprotein kana huwandu hwefiber. Mupunga webrown une 4.52 g yeprotein uye 3.5 g yefayibha pa1-kapu inoshumira, nepo lentils ine 17.86 g yeprotein uye 15.6 g yefayibha kune gumi nemaviri chete macalorie pasevhisi.
Nyeredzi dzinoda kubikwa kwenguva yakareba sei?
Iva nechokwadi chekushandisa chipani chakakura chakakwana sezvo nyemba dzichapeta kana katatu muhukuru. Uyai kumota, vhara zvakasimba, kuderedza kupisa uye simmer kusvikira vanyoro. Kune lentiro yose, nguva yekubika inowanzoita maminitsi 15-20. Kupatsanura dzvuku lentils, nguva yekubika inowanzongoita maminetsi mashanu-5.
Chii chekuwedzera kune nyemba kuderedza gasi?
Kuti udzivise gasi kubva kune nyemba, edza kudzivisa nyemba dzemumagaba dzine sodium yakawanda. Iyo munyu munyu mumakwenzi emumagaba kazhinji ndiyo inokonzera kunyunyuta kwegasi. Pane kudaro, gadzira nyuchi dzako kumba. Iwe unogona kutenga lenti dzakaomeswa uye wonyura mumvura kwehusiku humwe usati wabika.
Ko mbambaira inoita kuti uremerwe here?
Kudya nyemba dzakawanda kunogona kubatsira vanhu kuchengetedza uremu hune hutano kana kuderedza uremu. Kutsiva zvokudya zvine simba-dense (kana kuti high calorie) zvokudya nenyemba zvakaita senyemba zvinogona kubatsira vanhu kudzivirira kana kubata kufutisa uye kuderedza uremu. Tsvagiridzo inoratidza kuti kugara uchidya nyemba kunogona kubatsira mukutarisira nekudzivirira chirwere cheshuga.
Unogona kubika nyemba kwenguva yakareba here?
Mushy, mbambaira dzakanyanyobikwa dziri kure nekunaka. Kuvabikira nekukasira kuvira kunogona kuita kuti vatsemure matehwe avo kubva mukudzvinyirirwa nekudaro votungamira kune mushy mhedzisiro.
Unogadzira sei nyemba kuti udye?
Kusiyana nemamwe maruva, nyemba dzinobika nokukurumidza pasina kutanga. Isa nyemba muhari, vhara ne 1/2 inch yemvura uye uuye kumota. Deredza kupisa uye simmer, usina kuvharwa. Bika maminetsi angangoita 20 ered lentils, 30 maminetsi ebrown uye 40 maminetsi egirinhi.
Unogona kunyudza nyemba kwenguva yakareba here?
Kana ukanyura mbambaira kwenguva yakareba, inomera. Havadi kunyikwa; ndidzo mbambaira imwe inobika nekukasika isina kunyorova.
Ko derere ringarwarisa here?
Kufanana nemamwe maruva, nyemba mbishi dzine rudzi rweprotein inonzi lectin iyo, kusiyana nemamwe mapuroteni, inosunga kunzira yako yekugaya, zvichikonzera maitiro akasiyana ehupfu, sekurutsa uye manyoka. Yikes. Sezvineiwo, lectins inonzwa kupisa, uye inoputsika kuita zvimwe zvinogayiwa kana zvabikwa!
Ko demba rinonaka kunge pizi here?
Kunyange vachigovana zvakawanda zvakafanana, taona misiyano mishoma pakati penyemba nepizi: Nyeredzi dzine kunhuhwirira kwevhu uye magadzirirwo kupfuura chickpeas.
Lentils inopesana nekuputika here?
Kunyangwe zvikafu zvakawanda zvinorwisa-kuzvimba zvichitaura kuti zviyo zvese uye pulses - bhinzi, pizi uye nyemba - zvinowedzera kuzvimba, tsvagiridzo inoratidza zvimwe. Pulses yakakwira mufiber uye magnesium, uye magnesium yakaratidzwa kubatsira kuderedza kuzvimba.
Nyemba dzine utano here kudarika bhinzi?
Nyemba dzese dzine kudya kunovaka muviri kudarika dzimwe bhinzi dzandakaenzanisa nepamusoro. Izvi zvinosanganisira kudya kwakakosha se iron ne zinki izvo vanhu vazhinji vari pakudya kwezvirimwa (kunyanya vegans) havana kukwana. Nepo isiri muganho wakakura muzviitiko zvakawanda, nyemba dzinokupa mavhitamini nemamineral akawanda.
Nyemba chikafu chepamusoro here?
Ivo chikafu chepamusoro chakavanzika. Uye, sezvakacherechedzwa muSan Francisco Chronicle, kudya kwakakwira munyemba uye mamwe mapuropa kunogona kuderedza njodzi yako yekenza, chirwere cheshuga uye chirwere chemoyo.
Ndinofanira kudya nyemba yakawanda sei pazuva?
Hickey anotaura, zvisinei, kuti "Zvinogoneka kuve nechakawandisa chechimwe chinhu kunyangwe chine hutano uye nenyemba hazvisi izvo." anotsanangura kuti “faibha iri munyemba yakakora zvikuru uye yakaoma kuti maenzayimu ako emudumbu aputsike izvo zvinogona kukonzera gasi nekupwanya.”
Kubika nyemba kunobvisa mapuroteni here?
Hongu .. kana iwe uchibika zvokudya zvakasvibirira , mapuroteni ari mukati mawo anopinda denaturation uye anova mashoma kushanda. Havadaro. Protein iri mulenti mbishi haishandiswe nemuviri uye inoda kubikwa kuti igogayiwa zvakanaka.
Ko nyemba dzinowedzera shuga muropa here?
Pulses, senge lentils, inogona kunonoka kugaya uye kuburitswa kweshuga inowanikwa musitashi muropa, pakupedzisira ichideredza mazinga eglucose muropa, akadaro Duncan. "Kutora zvishoma uku kunoreva kuti hausi kuona spike muglucose.
Ndeapi mavara lentiy ndiwo ane hutano?
Black Lentils (Beluga lentils). Kupfuura zvese, nyemba nhema ndiyo inovaka muviri zvakanyanya, ichizvitutumadza huwandu hwepamusoro hweprotein, pamwe nehuwandu hwecalcium, potasium, uye iron.
Ko nyemba dzinokonzera IBS?
Bhinzi, nyemba, uye pizi zvinowanzokonzera mapuroteni uye fiber, asi zvinogona kukonzera zviratidzo zveBS. Izvo zvine makomisheni anonzi oligosaccharides ayo anopesana nekugayiwa neintestinal enzymes.
Nyemba dzakanaka here kune vane chirwere cheshuga?
Chickpeas, pamwe nebhinzi nenyemba, zvinonyanya kuzivikanwa zvikafu zvine yakaderera glycemic index, zvichiita kuti zvive sarudzo dzakanaka dzechirwere cheshuga, asi tsvagiridzo itsva inoratidza kuti kudya maruva kunogona kuve nemhedzisiro yekurapa.
Ko 1 kapu yenyemba yakaomeswa inoita yakawanda sei?
Semitemo yakawanda, kapu imwe yenyemba yakaomeswa inobereka makapu maviri kusvika maviri nehafu emhashu yakabikwa. Nekuda kwekunaka kwavo kwakapfava, kwevhu, nyemba dzinoshanda zvakanaka mumhando dzakasiyana dzendiro uye munenge chero mhando yechikafu.
Zvine chepfu here?
Nyemba nezvimwe zvine njodzi kana zvikadyiwa zviri mbishi nekuti bhinzi dzose, kusanganisira nenyemba, dzine ma<em>lectins ayo anogona kukuvadza vanhu. Anogona kuchengetedzwa kuti adye nekunyatsoabika kana kumera.
