20 March 2014 unyaka
Uma abantu bethi abakwazi ukudla ubhontshisi, babuze ukuthi, “Uke wazama udali?” Kunezinhlobo eziningi ezahlukene ze-legumes (ubhontshisi, uphizi nodali) kangangokuthi izinhlobo ezingaphezu kuka-11 zaziwa.
Kunjalo, ngeke uthole izinhlobo eziningi esitolo, kodwa cishe uzothola ishumi nambili izinhlobo ezahlukene zemifino, ezomisiwe nezifakwe ethini, kanye nezinhlobo ezimbalwa ezimbalwa ezitolo ezikhethekile zokudla.
Kukhona cishe inani elingapheli lezindlela zokupheka ubhontshisi, uphizi, nodali, phakathi kokunye.
Ngakho-ke noma ubani angathola kalula imifino embalwa ayithandayo kanye nezindlela okungenani ezingamashumi amabili ezihlukene zokuzipheka. Kodwa kunengqondo ukudla ama-lentile izikhathi eziyishumi kaningi kunezinye izilimo eziyizigaxa.
Kungani ama-lentils?
1. Iyamnandi futhi inemibalabala. I-Lentil isinika ukunambitheka okumnandi nemibala eminingi. Eqinisweni, uhlobo ngalunye lwama-lentile lunokunambitheka kwalo okuhlukile nombala, futhi ukunambitheka okuhlukile kuvela ezindleleni ezihlukene zokupheka.
2. Ama-lentils anempilo, anothe ngemisoco kanye ne-fiber. I-Lentil inomsoco kakhulu kunobhontshisi omnyama! Inkomishi eyodwa yama-lentile aphekiwe (amagremu angu-198,00) iqukethe ama-calories angu-230, i-folic acid, i-fiber, ithusi, i-phosphorus, i-manganese, insimbi, amaprotheni, amavithamini B1 no-B6, i-pantothenic acid, i-zinc, ne-potassium.
3. Ukupheka ngokushesha. Imidumba eminingi idinga ukugezwa ngaphambi kokupheka, kuyilapho amalentila awakwenzi. Ipheka ngokushesha kabili futhi mancane amathuba okuthi iqine noma idatshulwe ibe yizicucu, njengoba kuvame ukwenzeka kwezinye izidumba.
4. Usayizi omncane. Amalentile athambile futhi mancane, ngeke uwaminyanise.
5. Kushibhile futhi kuningi. I-Lentil ilula futhi incane, futhi kuvela ukuthi uthola umthamo owengeziwe ngedola ngalinye kunalapho uthenga ubhontshisi.
6. Ukuguquguquka. Ungakwazi ukupheka izitsha eziningi ngama-lentil kunamabhontshisi. Ayikahlolwa ngokwesayensi, kodwa iyiqiniso!
7. Kulula ukugaya. Kwesinye isikhathi imidumba ibangela ukuqunjelwa. Lokhu kungase kube ngenxa yobuningi bama-carbohydrate, ama-molecule awo ahlanganisa inani elincane lama-monosaccharides. Uhlelo lokugaya ukudla lugcina lujwayele udali uma uwadla njalo.
8. Ifanele izingane ezincane nabantu abadala. I-lentils kulula ukuyihlafuna, ayiminyanisi, futhi ingafihlwa kalula esobho, isitshulu, i-casseroles, ama-pancake, namasaladi ukuze ingavusi umbhikisho enganeni.
9. Ukuzifihla kalula. Amalentili athambile kakhulu futhi anokhilimu kalula, okusho ukuthi angaba isisekelo sesobho noma amasaka, amasoso nezinto ezibhakwa ngaphandle kokwazi muntu.
10. Ukusutha nokwaneliseka. Amalentili mancane, anomsoco futhi kulula ukuwagaya, kulula ukuwafihla, ukuze sigcine sesizizwa sanelisekile ngokuphelele. Iqiniso lesayensi!
ukupheka udali
I-Lentil inambitheka kakhulu uma ibamba ukuma kwayo ngesikhathi sokupheka. Okuwukuphela kwento ehlukile ama-lentile amancane abomvu, anambitheka kangcono uma ecushiwe. Ngenkathi ukucwiliswa akuyona into ephikisana ne-lentils, ingaphekwa kalula ngaphandle kokucwiliswa futhi ngeke kuthathe isikhathi eside.
Ingxenye ekhohlisayo yokupheka i-lentile ukuvimbela ama-lentile ukuthi angaqhekeki isikhathi esithile ngemva kokupheka. Imfihlo iwukuba uqale uyicwilise ihora noma amabili emanzini ngengcosana kasawoti, bese uyipheka. Lokhu kungase kwengeze amaminithi ambalwa esikhathini sokupheka, kodwa kuyafaneleka, futhi uzogcina usuphethe i-lentile ephelele ongayengeza kumasaladi noma ama-casseroles.
Ukuhluma kwenza ama-lentile agayeke nakakhulu, abe nomsoco futhi abe mnandi. Futhi ikuvumela ukuthi uyidle iluhlaza.
Ukuze ukhule ama-lentile, cwilisa i-1/2 kuya ku-1 inkomishi ye-lentils ngobusuku bonke embizeni yengilazi, bese uhlanza futhi ucindezele. Thela ngesihlungo esihle esingavalwanga namanzi ukuze kuhlume. Noma beka imbiza ye-lentile ecwilisiwe futhi egeziwe endaweni emnyama, epholile, uhlanza okuphakathi izikhathi ezimbili noma ezintathu ngosuku. Lapho imisila iqala ukubonakala, ukuhluma sekwenzekile. Ama-sprout anomsoco kakhulu uma engakahlumi. Ungasebenzisa ama-lentile ukwenza amasaladi, noma uwafake esobho ekupheleni kokupheka, noma uwagaye bese uwafaka esinkwa.