Ama-Lentils angumkhiqizo onconyelwe ikakhulukazi ukusetshenziswa kushukela. Ungathenga okusanhlamvu kwewolintshi, obomvu nokuluhlaza, kuzoba yingxenye emnandi yezifundo zokuqala nezesibili.
Ukusuka ku-lentils ungapheka isobho, iphalishi, isaladi noma i-casserole. Kuvunyelwe ukudla izidlo ezinjalo ngaphandle kokuphindwe kabili phakathi nesonto, usayizi wenani elifanelekile ungama-gramu ayi-200. Inani elikhethekile lomkhiqizo lilele eqinisweni lokuthi ama-lentil ayigumbi lamavithamini namaminerali, aqukethe ama-carbohydrate amaningi kancane, ama-acid anamafutha, namaprotheni emifino.
Uma usebenzisa umkhiqizo njalo, kuyasiza ukubhekana noshukela wegazi ophakeme, kulawula izinqubo ze-metabolic, kuthuthukisa ukusebenza kwepheshana lesisu. Amathuna azoba nomthelela omuhle esikhumbeni, asize ukuphulukisa amanxeba, ukuqhekeka nokusika, kuthinte ukusebenza kahle kohlelo lwezinzwa.
Ama-carbohydrate ahamba kancane anikeza umuzwa omude wokuqaqamba, anikeze umzimba amandla amaningi, agaywe isikhathi eside futhi amunwa kalula. Inkomba ye-glycemic yomkhiqizo isuka ku-25 iye ku-41, inani eliqondile lincike ezinhlobonhlobo zamalobi.
Imibandela yokusebenzisa
Kungcono ukuthi abanesifo sikashukela bakhethe ubhontshisi we-lentil eluhlaza, okusanhlamvu okunjalo kuphekwe ngokushesha okukhulu, kungalahli izinto ezibalulekile ngesikhathi sokwelashwa okushisa. Ubhontshisi ophuzi nobomvu awunalo igobolondo futhi ngenxa yalokho uphelele ekwenzeni isobho namazambane abunjiwe, ngokwesilinganiso aphekwe imizuzu engaba ngu-20-30.
Ama-lentils aluhlaza alungele kangcono i-stews, abe isidlo esihle secala senyama, okusanhlamvu akulahli ukwakheka, akubilisi. Iziguli ezinesifo sikashukela sohlobo 2 nazo zingadla amaleyili ansundu, zinokunambitheka okulula okunempilo, okupheki okungekho ngaphezulu kwemizuzu engama-20, kufanelekile ukwenza isobho, i-sauté yemifino, i-casseroles.
Ukuze ulungiselele izitsha ngokushesha, i-lentil kumele ifakwe emanzini amahora amathathu ngaphambi kokupheka. Hlanganisa ngokuphelele umkhiqizo nonogwaja abilisiwe, inkukhu, ilayisi nemifino.
Kubalulekile ukwazi ukuthi akuvunyelwe njalo ukuthi kudliwe ubhontshisi, u-lentil ngesifo sikashukela sohlobo 2 kungaba ngumkhiqizo olimazayo uma isiguli:
- uhlushwa i-pathologies eyingozi yokutheleleka yohlelo lwezitho zofuzo;
- kuthola ama-hemorrhoid, ezinye izifo ze-rectum (etiology yokuvuvukala);
- ehlushwa i-gouty arthritis, i-rheumatism kanye nezinye izifo zesistimu ye-musculoskeletal;
- uhlushwa ukuntuleka kwezinto zokulandela umkhondo, ukuntuleka kwamavithamini.
Futhi, awukwazi ukusebenzisa umkhiqizo lapho kunezinkinga ngesikhumba.
Ama-Lentil Recipes
Iporridge
Ungapheka okusanhlamvu okumnandi okusanhlamvu, ngoba lokhu udinga ukuthatha ama-lens angama-200 g, udoti owodwa, u-anyanisi, ilitha lamanzi ahlanziwe, amakhambi, ugalikhi kanye nopelepele ukunambitha. Izithelo kufanele zifakwe kuqala emanzini abandayo, bese zithela amanzi bese zibila imizuzu engama-20.
Ngemuva kwalokhu, izaqathe ezihlanganisiwe zengezwe epanini (pheka imizuzu engama-20), u-anyanisi oqoshiwe kanye nopelep (upheke eminye imizuzu eyi-10). Lapho isidlo sesilungile, sifafazwa ngegalikhi oqoshiwe namakhambi.
Amazambane abunjiwe
Ama-diabetes ayothanda i-lentil puree ephekwe ngesiGreek. Kwesitsha, kukhethwa izinhlobo eziphuzi nezibomvu zikakolweni, zithathwa ingilazi eyodwa ngayinye, zibiliswe kuze kube yilapho zilungele, zichotshozwe ku-blender ziye kusisindo esingenangqondo (imvamisa isisindo sichotshozwa kabili). Ngemuva kwalokho, kuma-lentil anesifo sikashukela, udinga ukufaka u-garlic omncane, usawoti, upelepele omnyama ukunambitha, isipuni sejusi kalamula, uwoyela wemifino.
Ukudla Chowder
Ukuze uthole amandla, amaleyili kufanele afakwe kuqala emanzini abandayo ngesilinganiso esisodwa kuya kwababili, bese abiliswa phezu kobushushu obuphansi. Ithisipuni lamafutha yemifino lithululelwa epanini elinganamathele, umgibeli:
- inyama emhlophe yenkukhu;
- anyanisi;
- ukhula isilimo esidliwayo esinamagatsha anamanzi
- izaqathe.
Ngemuva kokuba isilungile, engeza izipuni ezimbalwa zikatamatisi, ileli kuxube yemifino nenyama. Isitsha kufanele sifakwe usawoti, siyoliswe ngopelepele, i-parsley eqoshiwe. Ukudla amalensi ngale ndlela kuyadingeka ngemuva kwemizuzu engu-15, isiphuzo kufanele sitshelwe.
Isaladi
Ama-lentil ebomvu alungile esitsheni, adinga ukuthululwa ngamanzi 1 kuya ku-2 futhi apheke imizuzu engama-20 (ngaphezulu kokushisa okuphansi). Ngalesi sikhathi, u-anyanisi owodwa kufanele usikwe emasongweni amasentimitha, kanti utamatisi kufanele asikwe. Ku-ipuleti ejulile:
- faka ugarliki oqoshiwe, u-anyanisi;
- ngoyingcwecwe ngosawoti, upelepele omnyama;
- engeza izipuni ezi-2 ze-apple cider uviniga;
- marine ngesigamu sehora.
Ngemuva kwemizuzu engama-30, okusanhlamvu kuyapholishwa, kufakwe utamatisi, imifino ethosiwe, kuphuzwe isipuni samafutha zemifino.
Imililo enesifo sikashukela kulokhu kugcwalisa umzimba ngamavithamini namaminerali.
Ezinye izindlela zokupheka
Iziguli zingenza isobho elimnandi, zithathe ama-200 g kabhontshisi ngalo, inani elifanayo lenyama yomvundla, i-150 g yamazambane kanye nezaqathe, i-50 g yamakheshi, i-500 ml yomhluzi wemifino, isipuni sikakhilimu omuncu, i-oyela yemifino encane nezinongo zokunambitha.
Zonke izingxenye kufanele zisikwe ku-cubes alinganayo, bese zifakwa kumhluzi, upheke imizuzu engama-45. Ngalesi sikhathi, inyama kumele ibe usawoti, upelepele kanye gazinga epanini elinamathela angenayo induku. Uma unogwaja uthosiwe emafutheni we-sunflower, inkomba yakhe ye-glycemic ikhuphuka ngokushesha.
Lapho inyama isilungile, inqunywa ibe yizicucu, ifakwe isobho, ibilise imizuzu eminingana. Indishi eseqediwe ihanjiswa ngamaqabunga e-thyme, amanye amakhambi, ukhilimu omuncu onamafutha amancane.
Uma umuntu kutholakala ukuthi unesifo sikashukela futhi une-insulin ukumelana, welulekwa ukuthi aphuze njalo imiphuzo yesifo sikashukela kusuka ezihlwini ze-lentil. Lona umuthi wemvelo:
- kuholela ezinkomba zeglucose ejwayelekile;
- isiza ukulawula izinqubo ze-metabolic;
- kushukumisa ukusebenza kwamanyikwe;
- uwuthinta kahle umsebenzi wegaya wokugaya ukudla.
Ukuze ulungiselele umkhiqizo, udinga ukuthatha isipuni sezithungo ezisikiwe zensimbi, uthele izinto ezingavuthiwe ngengilazi yamanzi abilayo, shiya ihora elilodwa. Ngemuva kwalokho, ukumnika kuhlungiwe, kuthathwe kathathu ngosuku (ngasikhathi sinye baphuza isipuni somkhiqizo) ngaphambi kokudla. Kukhona ezinye izindlela zokupheka ama-tinctures, imininingwane engaphezulu itholakala ku-endocrinologist.
Izikhombo ngemifino
Ubhontshisi uphelelisa ukunambitheka kwemifino, ngakho-ke iziguli ezinesifo sikashukela kufanele zizame lesi sidlo. Mayelana nokuthi kungenzeka yini ukudla imifino nokuthi ungakanani, udinga ukubheka iwebhusayithi yethu. Kunethebula elikhethekile lapho kubhaliswa khona inkomba ye-glycemic yemikhiqizo nokuqukethwe kwekhalori yabo.
Ukuze uthole iresiphi, kufanele uthathe:
- 200 g kabhontshisi;
- Utamatisi
- umhluzi wemifino;
- upelepele wensimbi;
- anyanisi;
- izaqathe.
Uzodinga nama-clove ambalwa kagalikhi, i-marjoram, izinongo (avunyelwe ushukela).
Okokuqala, shisa i-pan, u-anyanisi we-sauté, izaqathe, lapho iba sobala, engeza imifino esele kubo. Ngemuva kwalokho amalensi kwabanesifo sikashukela athunyelwa epanini, izingxenye zithululelwa ngo-300 ml wamanzi amsulwa futhi zilethwe ngamathumba, kunezelwa izinongo.
Ukwahluka kwesitsha ukuthi ngemuva kokufaka ama-lentilti kuphekwe emlilweni omncane kunamanye amahora ayi-6, kuvuse ngezikhathi ezithile. Uviniga kanye namafutha zemifino kuthululelwa esitsheni esisele.
Ngakho-ke, ama-lentilants angaba futhi yi-delicacy yangempela kwisifo sikashukela sohlobo 2. Ubhontshisi unokunambitheka okuhle, noma ngabe uhlobo lokupheka olubilisiwe noma oluhlinzekiwe. Uma udliwayo udliwa njalo, isiguli ngeke siphazanyiswe yisifo sikashukela. I-video ekulesi sihloko izokutshela ukuthi yini enye ongayenza ngamaloyili.
