Ingabe Amagwala Angaba Nesifo Sikashukela?

Imenyu ene-carb ephansi yesifo sikashukela ngeke iphelele ngaphandle kokuthi kufakwe i-legumes. Omame baseRussia bavame ukukhetha ubhontshisi wendabuko kanye nophizi, bakhohlwe ukuthi ama-lentil awasasebenzi kangako kwisifo sikashukela, futhi adlula nemilenze evamile ngenani lamavithamini nama-amino acid.

Leli siko limelelwa ngezinhlobo eziningana ezahluka ngokubukeka, isikhathi sokupheka, ukwakheka nokunambitheka. Ngenxa yalokhu okuhlukahlukene, amaleyili awazihluphi ngokusetshenziswa kwansuku zonke. Ama-carbohydrate akulo adonswa kancane ngenxa yokuqukethwe okuphezulu kwama-fiber namaprotheni, ngaphandle kokubanga ukukhuphuka koshukela kuhlobo 2 sikashukela. Kafushane nje, umbuzo wokuthi ngabe amalensi angaba nesifo sikashukela akufanele yini abuzwe. Ngalesi sifo, lo mkhiqizo onempilo, onempilo, onambithekayo futhi ogqamile awunakuphikwa.

Izinzuzo zabanesifo sikashukela kanye ne-GI

Kwikota, ubhontshisi we-lentil uqukethe iprotheni ephelele, egaya ukudla kahle, ngakho-ke ngezimfanelo zokudla okunempilo bangabuyisela kalula isinkwa esimhlophe, ezinye izinkozo namazambane anqatshelwe kushukela. Ukwakhiwa kwamaprotheni kwe-amino acid kuyahluka; kukhona cishe ama-amino acid ayi-12 ku-lentil. Iningi lazo alinakutholakala futhi ngenxa yempilo enhle kufanele zigxishwe njalo ngokudla:

Isifo sikashukela nokucindezela kuzoba yinto yesikhathi esedlule

• Ukwehlela ushukela -95%
• Ukuqedwa kwe-vein thrombosis - 70%
• Ukuqedwa kokushaya kwenhliziyo okuqinile -90%
• Ukuqeda umfutho wegazi ophakeme - 92%
• Ukwanda kwamandla ngesikhathi sosuku, ngcono ukulala ebusuku -97%

1. I-Arginine. Kuyasiza ikakhulukazi uma isifo sikashukela sihlanganiswa ne-angiopathy, ngoba kusiza ukugcina ithoni yemithambo nokubuyisela esimweni sokujikeleza kwegazi. Kunobufakazi bokuthi i-arginine iyasiza ukulwa nesisindo ngokweqile futhi ithuthukisa nokugomeka. Ukuntuleka kwe-Arginine kuvame kakhulu ezinganeni nakwisifo sikashukela esidala.
2. I-Leucine. Le amino acid iyingxenye yawo wonke amaprotheni omzimba, kuphela ngenani elanele lapho inqubo yokukhula kwemisipha yenzeka khona. I-leucine ivuselela ukwakheka kwe-insulin, ngakho-ke i-lentil iyasiza ngohlobo 2 lwesifo sikashukela ezigulini eziqale ukonakala emsebenzini we-pancreatic.
3. Lysine. I-lowers igazi triglycerides, inciphisa ingozi yokuthola isifo sokuqina kwemithambo yegazi.
4. ITryptophan. Kuthuthukisa ukuguquguquka kwemizwa, ukulwa nokukhathala, ukuvimbela ukudana.

Ngenxa yokuqukethwe kwayo okuphezulu kwefayibha, ama-lentils anenkomba ephansi ye-glycemic. I-GI ye-okusanhlamvu okuphelele - 25, negobolondo lisusiwe - 30. Ukunciphisa ukukhula kweglucose yegazi, kunconywa ukufaka amalobolo aluhlaza kushukela we-mellitus ezitsheni ezinama-carbohydrate asheshayo, ngoba i-fiber iqukethe kuwo umugqa.

Ama-Lentils nawo acebile ngamavithamini we-B, ikakhulukazi i-thiamine ne-folic acid. Ziyakwazi ukuhlanganiswa kwamanzi okuncibilikayo. Uma isifo sikashukela sihambisana ne-polyuria, kuvame ukuba nokuntuleka kwabo. I-Thiamine iyadingeka enkambweni ejwayelekile yokusebenza kwe-metabolism, ukusebenza kwenhliziyo nezinzwa. I-Folic acid isetshenziswa ngumzimba ukukhulisa amaseli amasha, ngakho-ke ukungena kwayo ngokwanele emzimbeni kubaluleke kakhulu ngesikhathi sokukhulelwa nokululama ekuguleni.

Ukwakheka kwembewu ye-lentil eyomile:

Ngesikhathi sokupheka, umthamo weelensi ukhuphuka cishe izikhathi ezi-3. Ku-mellitus yesifo sikashukela, leli qiniso kufanele libhekwe lapho kubalwa okuqukethwe kwekhalori yokudla nokuqukethwe kwama-carbohydrate akulo. Uma ku-100 g wamalobi owomile kukhona ama-353 kcal no-60 g we-carbohydrate, lapho ku-100 g ebilisiwe kuzoba khona ama-kcal ayi-120 ne-20 g wama-carbohydrate.

Ingabe kukhona imikhawulo ekusebenziseni

Contraindication ngokusetshenziswa kwama-lentil:

• phakathi kwe-legumes, i-lentil level 2nd ngemuva kwe-soy kokuqukethwe kwe-purine. Ngokutholwa kwe-100 g, ama-200 mg we-uric acid akhiwa emzimbeni. Uma isifo sikashukela sihambisana nokuphulwa kwe-purine metabolism (i-gout noma i-hyperuricemia), kwenqatshelwe ukwedlula inani eliphakeme lansuku zonke lama-purine - 500 mg. Ukusetshenziswa njalo kwelensi kungaholela ekwandeni kwesifo;
• ngamatshe we-urolithiasis namatshe ezinso, ama-purines angadala ukwakheka kwamatshe e-urate;
• njengawo wonke ama-legumes, i-lentils ingakhuthaza izinqubo zokuvuthwa esiswini, ibangele ukuqhuma, izinhlungu. Imvamisa, umphumela onjalo ubangelwa ukugcwala ngokweqile kwama-legumes, kepha uma kwenzeka izifo zesisu, ngenxa yokwakheka kwama-enzymes noshukela okweqile kushukela, imizwa engathandeki nayo ingenzeka ngemuva kwenani elincane lentwala;
• Kuyaziwa ukuthi amanye amavithamini awahambisani. Kufakwe kumalensi kuyaphazamisa ukumuncwa kuka-vithamini B12 ne-calcium. Ukuze ugweme imiphumela emibi, udinga ukuthatha lezi zinto Emahoreni ayi-6 ngemuva kokudla ama-lentil. Futhi, ungayidli ngasikhathi sinye inyama ekhipha inyama kanye nobisi.

Yikuphi i-lentil engcono ukukhetha

Izinhlobo ezahlukahlukene zelensi kanye nezimpawu zokusetshenziswa kwaso:

1. Okukhulu okuluhlaza - Kuyathengiswa kuvame kakhulu kunezinye izinhlobo futhi kubiza kancane. Imvamisa ibizwa ngokuthi ipuleti. Le nketho engcono kakhulu yesifo sikashukela, wonke amafayibha namavithamini agcinwa kuwo. Pheka amalensi anjalo isigamu sehora noma isikhashana. Ama-lentil eluhlaza anokunambitheka okucebile nokunempilo. Ingagaywe kahle, ngakho-ke ingasetshenziswa njengesitsha esisehlangothini, isaladi noma isobho.
2. Bomvu - amancane ngosayizi, kwinqubo ungqimba ongaphezulu ususwa kuwo ngokugaya, khona-ke imbewu ihlukaniswe yaba ngama-halves. Ngenxa yokuntuleka kwegobolondo, amalahle anjalo onesifo sikashukela azophakamisa ushukela kancane kunokuluhlaza. Kepha ibilisa ngokushesha, ngokoqobo ngemizuzu eyi-12 iphenduka iphalishi. Izobho elithosiwe, amaswidi alungiswa kusuka ku-lentil ebomvu futhi kufakwa emifushweni yemifino. Amabhisikidi namakhekhe anama-GI ancishisiwe abhakwe kusuka kufulawa we-lentil.
3. Okuphuzi - okufanayo ngezici kuya kokubomvu, kepha kuvame kakhulu ekuthengisweni. Ukunambitheka kwehluke kancane, kune-tint ye-mushroom ethambile. Amaleyili aphuzi alungile ikakhulukazi kumasobho wesifo sikashukela, kodwa futhi angasetshenziswa kwezinye izitsha.
4. Mnyama noma uBeluga - Izinhlobonhlobo ezingabizi kakhulu futhi ezibiza kakhulu. Izinhlamvu zalo zincanyana, zifana ne-caviar emnyama, zigcina imilo yazo ngesikhathi sokupheka. Ngokuvamile kusetshenziswa amasaladi, ukubanikeza ukubukeka kwasekuqaleni nokunambitheka okuhehayo.

Izindlela zokupheka zeLentil zabanesifo sikashukela

I-Lentil Curry

• uthele ingilazi yezikwele ezihlaza namanzi, usawoti bese ubilisa;
• ngalesi sikhathi, uthele u-anyanisi omncane kanye ne-clove yegalikhi, gazinga emafutheni wemifino, engeza isipuni se-utamatisi unamathisela kanye ne-curry powder;
• donsela ilensi ebilungiselelwe, uthele kule ngxube enephunga, hlanganisa ufudumele kahle.

Faka isobho ngama-champignons

• nquma kahle u-anyanisi ongu-1, gazinga emafutheni epanini;
• engeza kuyo i-1 isanqante esigaqiwe, ama-champion angama-200 g oqoshiwe;
• bamba umlilo ngomunye imizuzu emi-5, bese ufaka ingilazi yezinsimbi ezibomvu, ilitha lamanzi bese uvala i-stewpan ngesivalo;
• ngemuva kwemizuzu engu-15 yokupheka, usawoti, upelepele ugaye ku-blender;
• fudumeza isobho elungiselelwe futhi ubilise;
• fafaza ngamakhambi lapho ukhonza.

Izikhondo ngeCauliflower

• nquma u-anyanisi kanye izaqathe, gazinga emafutheni;
• engeza ingilazi kadali obomvu, amanzi;
• imizuzu imizuzu engu-5;
• usike ingxenye yesine yekholifulawa ibe ngama-inflorescences amancane;
• uthele utamatisi amabili ngomzuzu namanzi abilayo, bese ususa bese ucwecuza, uthathe izingcezu;
• engeza iklabishi notamatisi ku-lentils, usawoti kanye nopelepele;
• imizuzu elincane lamanzi kuze kuthambe.