ama-calories nama-micronutrients Amahlumela ama-Lentil aqukethe womathathu amaqembu ezakhi: amaprotheni, amafutha kanye nama-carbohydrate. Ingxenye eyodwa (1/2 indebe) yehlumela lentili iqukethe u-3,5 g wamaprotheni, u-7,5 g wama-carbohydrate kanye no-0,25 g wamafutha. Amaprotheni ayadingeka ukuze kugcinwe impilo yesistimu yamathambo, isikhumba nezinwele. Amafutha nama-carbohydrate angumthombo oyinhloko wamandla kumaseli. Uma ubala ama-calories, uzomangala ngokujabula ukuthi ukudla kwamahlumela ama-lentil kunama-calories angu-41 kuphela, kuyilapho ukuphakelwa kwama-lentile abilisiwe kunama-calories angu-115. Zinc nethusi Amahlumela ama-Lentil angumthombo omuhle we-zinc nethusi. I-Zinc ilawula umsebenzi wama-enzyme, futhi idlala indima ebalulekile ekuhlanganiseni kwamaprotheni, ukukhiqizwa kwamahomoni futhi ivikele amangqamuzana esikhumba emiphumeleni yama-radicals mahhala. I-Copper inesibopho sempilo yesimiso sezinzwa, izicubu ezixhumene nesimo segazi. Ingxenye eyodwa yezithombo ze-lentil iqukethe ama-microgram angu-136 ekhopha (okungu-15% wekhopha ethathwa nsuku zonke kubantu abadala) kanye nama-micrograms angu-0,6 we-zinc (8% womthamo wansuku zonke we-zinc kwabesilisa no-6% kwabesifazane). Vitamin C Ngenxa yokuhluma, okuqukethwe kwevithamini C ku-lentile kuphindwe kabili (3 mg no-6,5 mg, ngokulandelana). I-Vitamin C isiza umzimba ukukhiqiza amakhemikhali adingekayo ekusebenzeni kobuchopho okuvamile, isekela amasosha omzimba, futhi yenza kube lula ukumuncwa kwensimbi ekudleni. Ngokusho kososayensi, ukudla okunovithamini C kungase kunciphise ingozi yezinhlobo ezithile zomdlavuza. Ingxenye eyodwa yama-lentile iqukethe u-9% wokudla okunconyiwe kwansuku zonke kavithamini C kwabesifazane kanye no-7% kwabesilisa. Kodwa-ke, ukuphakelwa kwama-lentile ahlumile kuqukethe insimbi encane kakhulu kunezinhlamvu ezijwayelekile (1,3 mg no-3 mg, ngokulandelana) kanye ne-potassium (124 mg kanye ne-365 mg, ngokulandelana). Ungakwazi ukuvala ukuntuleka kwe-iron ngokuxuba amahlumela ama-lentil ne-tofu, ama-raisin noma ama-prunes. Futhi imbewu ye-sunflower kanye notamatisi izocebisa izitsha ngama-lentile ahluma nge-potassium. Indlela yokuhluma udali: 1) Hlanza kahle ama-lentile ku-colander ngaphansi kwamanzi agobhozayo bese ubeka ungqimba oluncane ethreyini. Gcwalisa ngamanzi ukuze amanzi amboze okusanhlamvu, bese ushiya usuku. 2) Ngosuku olulandelayo, cwenga amanzi, hlambulula udali, ugqoke isidlo esifanayo, ufafaze kancane amanzi bese umboza ngezingqimba eziningana ze-gauze eligoqiwe. Kubaluleke kakhulu ukuthi ama-lentils "aphefumule". Kulesi simo, shiya ama-lentile olunye usuku. Iphuzu elibalulekile: hlola ngezikhathi ezithile amalenti bese ufafaza amanzi - okusanhlamvu akufanele kumile. Uma ufuna amahlumela amaningi, qhumisa imbewu ezinye izinsuku ezimbalwa. Umthombo: healthliving.azcentral.com Ukuhumusha: Lakshmi
2022-11-11