I-Lentil ngummeli wemigqabi, eyaziwa ngexesha elide, kodwa namhlanje kunzima ukubiza i-lentils ngumkhiqizo othandwayo. Ngaphambili kwakusondliwa ngabaseBhabhiloni, amaGrike, ama-aborigines aseMerika kunye nabakhonzi baseYiputa. AmaSlavs ezivela kwimbewu ye-lentile isobho ephekwe kunye nesonka esityiweyo. Kwihlabathi lanamhlanje, umbuzo waphakama malunga nokunceda kunye nokulimala kweengcingo, esiza kuziqwalasela kamva kwinqaku.
Ukusetyenziswa kweengcingo zomzimba
Iingeniso zentente yabasetyhini kunye namadoda ziyafana, ngoko izondlo zicebisa ukuba zibandakanye ekudleni kwabo bonke abangenalo ukuphikisana nokusetyenziswa kwayo.
Ukuthetha malunga neenzuzo zamalenti, into yokuqala ekufuneka ihlawulwe ngayo:
- Iilentili ziqukethe i-fiber fiber ephula i-cholesterol.
- Ku luncedo kulabo abanesifo sikashukela, kuba i-carbohydrates ebonakalayo ekuvelweni kwayo ayivumeli ukwandisa izinga leswekile kwigazi.
- Ngoncedo lweembotyi zeelenti ziyakunqumla kalula ukuqothulwa.
- I-fibre inceda ukunciphisa ukutya, ngoko iilenti ziyanceda kakhulu ukulahleka kwesisindo.
- Inzuzo yentsholongwane iyanceda kakhulu kwimisipha yentliziyo kunye nemithambo yegazi.
Nayiphi na imveliso ayikwazi ukwenza ngaphandle kokuphikisana. Iilenti zinezixhobo ezinobungozi, kodwa kunjalo, nangenxa yezibonelelo, kwaye inobungozi yamalenti emzimbeni wethu kubalulekile ukwazi.
- Iilentili ziqulethe iiprotheni, kungenxa yoko ukuba uyidla ngobuninzi, kungakhokelela ekuphazamiseni nasekubuneni ukugaya.
- Abantu abachaphazelekayo ngokuveliswa kwemveliso yegesi kufuneka baqwalasele ngokukodwa izitya ngeentensi.
- Xa kufuneka utyumle ukuba ucinge ngokuchanekileyo kwiitya zokutya ezivela kwi-lentils, kwaye kwezinye iimeko, kwaye uzilahle ngokupheleleyo.
- Iimbotyi ze-Lentil azikwazi ukudliwa ngabantu abanesifo se-dysbiosis, kuba kule meko bahluke kakhulu kwisisu.
- Iilentili ziqulethe ii-phytans eziphazamisa ukufunyanwa kwezinto ezincedo, ngakumbi i-zinc, i-calcium kunye neyinyithi.
- Ukuthetha malunga neenzuzo kunye nokulimala kweengcingo zesibindi, kuyafaneleka ukuba uqwalasele ukuba kubandakanya i-amino acid lecithin, echaphazelekayo ekwakheni nasekuhlaziyweni kweeseli zesibindi. Kwakungenakho iipropati eziyingozi kule nxalenye yomntu.
Ngamayeza omntu, iilentili zisetyenziselwa:
- ukukhuthazwa kweemetabolism;
- ukwanda kwenqanaba le-hemoglobin;
- unyango lwe-urolithiasis;
- ukunciphisa uxinzelelo lwegazi;
- unyango lwe-hypovitaminosis;
- ukuzaliswa kokusilela kweeprotheni zemifuno.
Yintoni endingayipheka ngayo ngamalenti?
- Izityalo zentsimbi zisetyenziselwa ukukhupha i-refueling kunye ne-salads, kwaye ikwafakwa kwi-sandwich. Iilenti ezibomvu zilungele isobho.
- I-lentile okanye i-lentile ebilisiwe ingafakwa kwi-saladi kunye neklabishi, i-pepper kunye neetatayi.
- Ukugqithisa iilentili kunokuxutywa kunye ne-clove ye-garlic eqoshiwe kunye nefry epanini ngeoli yeoli. Kuvela isidlo esihlwaya kakhulu.
- Kusuka kubhontshisi lenti, unokwenza i-sauce enhle kwezinye iil porridges.
- I-Lentil idibene kakhulu kunye namazambane abilisiwe, iipayi kunye neembotyi. Xa uxutywe nezinye izityalo, ungayifumana ingcamango yokuqala.
I-Lentil yokulahleka kwesisindo
Ukutya kwe-Lentil kuyinto elula kwaye iluncedo. Ngokuncedwa kwalo unako ukulahla ukuya kwiiikilogram ezintathu ngeveki. Kodwa kukho enye imeko xa ugcina ukutya okunjalo - ukutya ubuncinane 1.5 ilitha amanzi ngosuku.
Imenyu yeentsuku eziliqela:
Ukutya kwasekuseni - 150 amagremu we-yogurt ephantsi, iipare kunye ne-50 gram ye-muesli; isandwich nge bhotela okanye ham; isonka sesonka esinesibini, i-100 gram yobusi kunye ne-fat-fat cottage cheese .
Isidlo - ama-cutlets ama-2-3 ukusuka kwilentili; isitya esinye esincinci sesobho; 200 amagremu amaqebunga e-lentil; 300 amagremu wentyilisi ebilisiwe ngeetayibisi ezifihliweyo.
Ukutya isidlo - isaladi kwimifuno; 250 amagremu wee-fat cottage cheese; isobho semifuno; 3-4 persimmon; Iingcezu ezimbini zeentlanzi ezincibilikiweyo.