Izimila zihlukaniswa phakathi okusanhlamvu eqenjini elikhethekile lokudla okunempilo. Ngokungafani nezinhlamvu, zinamaprotheni amaningi aphelele. Yiziphi indices ze-glycemic ubhontshisi, uphizi kanye ne-lentil? Ngabe bayashintshana ngabantu abanesifo sikashukela?
Ama-Lentils - ummeleli omuhle kakhulu weqembu lezinsimbi
Ngenxa yokugcotshwa kwayo okuhle, uphizi obilisiwe, ubhontshisi kanye no-lentil umuthi umunca kahle umzimba. Ziyahlukahluka okusanhlamvu kanye nezilimo zommbila ngoba amaprotheni ama-legumes agcina ukwakheka kwawo okugcwele kwe-amino acid.
Ngokusho kwezakhi eziyinhloko zezakhi, 100 g yomkhiqizo uqukethe:
| Isihloko | Ama-squirrels | Amafutha | Ama-carbohydrate | Inani lamandla |
| Peas | 23 g | 1,2 g | 53.3 g | 303 kcal |
| Ubhontshisi | 22.3 g | 1,7 g | 54,5 g | 309 kcal |
| Imililo | 24.8 g | 1.1 g | 53.7 g | 310 kcal |
Kumuntu onesifo sikashukela, imininingwane ebalulekile ukuthi okusanhlamvu (irayisi, ibhali le-pearl, i-oatmeal) kudlula kakhulu ama-pulses kuma-carbohydrate futhi angaphansi kwamaprotheni. Amapuni nobhontshisi kusebenza njengesisekelo sokupheka ama-casseroles, ama-meatball, ama-meatballs.
Ama-lentil abilisiwe asetshenziswa kumasobho nasezinhlinini zokuhlobisa. Umholi wamaprotheni, uqukethe amanoni amancane kunobhontshisi. Engxenyeni eyi-1 yesinkwa (i-XE) kukhona izipuni ezi-5 zamabhisikidi, kanye no-lentili - 7 tbsp. l Ungadla ushukela wakhe owengeziwe bese wenele.
Amagundane aqukethe:
Inkomba ye-glycemic yezinhlamvu- amaminerali (phosphorus, potassium);
- amavithamini (thiamine, ascorbic acid, retinol);
- ama-amino acid abalulekile (tryptophan, lysine, methionine);
- i-choline iyinto enetrogen.
Ezitsheni ezisondelene, i-lentil, uphizi nobhontshisi kuhlanganiswa kahle nemifino (u-anyanisi, ithanga, izaqathe, iklabishi, izimbila). Ungangeza i-apula kumasaladi ngemidumba. Kunconywa ukuthi zisetshenziswe ekudleni kweziguli ezinesifo sikashukela ezihambisana nezinkinga ezinso. Contraindication okufanele uyisebenzise kungaba ukungabekezelelani ngakunye kumkhiqizo wokudla noma ukungahambisani nezinto ezikhona.
I-GI lentils nobhontshisi
Inkomba ye-glycemic noma i-GI yemikhiqizo ikuvumela ukuthi uhlole ngokweqiniso ushintsho kuzinga le-glycemic ngemuva kokulidla. Azikho izinsimbi ezinoshukela egazini nhlobo. Lokhu kufaka phakathi:
- imifino eluhlaza (iklabishi, ukhukhamba, i-zucchini, i-bell pepper);
- ngopende (utamatisi wonke, ithanga, isithombo);
- amaprotheni (amantongomane, amakhowe, isosi).
Inkomba ye-glycemic of ubhontshisi (i-siliculose) ingama-42 amayunithi, ama-lentilaki - angama-38. Basebenza eqenjini linye abanezikhathi zezinkomba kusuka ku-30 kuye ku-40. Cishe amanani afanayo wamachwane, uphizi nobhontshisi we-mung.
Amagilebhisi adonswa kangcono ngumzimba ukwedlula i-legumes
Izakhi zomsuka:
- qinisa ukwakheka kwamaprotheni kumaseli womzimba;
- yenza ngokwejwayelekile i-lipid metabolism;
- yenza kusebenze ukuvuselelwa kwezicubu ezilimele.
Ubhontshisi, ngokuya ngesimo, ahlukaniswe kabili futhi ayindilinga, ayindilinga. Ngombala, zihlukaniswa zibe yi-monophonic (obomvu, onsundu, ophuzi, oluhlaza okotshani) no-mosagated. Ubhontshisi omhlophe ubhekwa njengcono ngekhwalithi kunebhontshisi anemibala. Kungcono ukuyisebenzisa kwizifundo zokuqala.
Ubhontshisi onemibala kanye nezinsimbi zibonisa umbala umhluzi. Isobho liphenduka isithunzi esimnyama. Kulokhu, kukhona inketho - lungiselela ngokwehlukana imidumba. Kakade kwifomu ebilisiwe afakwa esitsheni esuketshezi ngaphambi kokuphela kokupheka.
Ukulungiselela, ukugcinwa kwifomu elomile nelithosiwe
Ubhontshisi nothontshisi asetshenzisiwe kuvame ukusetshenziswa. Izinhlobo zemikhiqizo yezimboni kufanele zibe nosuku lokukhiqiza luka-Agasti-Septhemba. Lesi yisikhathi lapho isivuno sivuthiwe futhi sisetshenziswe ngaso leso sikhathi ngezinhloso zaso ezihlosiwe. Ubhontshisi oqoshiwe asetshenziselwa ama-vinaigrette, amasaladi.
Umgomo wokudla okunesifo sikashukela ukuhlanza ukusetshenziswa kokudla okunconywayo.
Uhlobo ngalunye lwe-legumes lufuna isikhathi sokupheka esingafani (kusuka emaminithini angama-20 kuya kwali-1). Ukuzixuba nokuzipheka ngasikhathi sinye akunamsebenzi. Amapisi athosiwe anenzuzo ngaphezulu kwakho konke. Ibilisa phansi izikhathi eziyi-1.5-2 ngokushesha. Ungapheka izitsha ezahlukahlukene kusuka kubhontshisi abilisiwe ngokufakwa kweminye imikhiqizo (amaqanda, ufulawa, inyama).
Ukunambitheka kanye nezimpawu zokudla okunempilo zelebula nobhontshisi kuthonywa yizimo zabo zokugcina. Kubalulekile ukuthi umkhiqizo owomile ungatholakali umswakama, izinambuzane, namagundane. Izinga lemikhiqizo ethengisiwe ye-leguminous lihlolwe ngokuya ngosayizi nokuthembeka, ukulinganisa, kanye nokuba khona kokungcola.
Kusetshenziswa itafula elikhombisa ukuthi imikhiqizo ye-GI ilula futhi ilula. Siqukethe amakholomu amabili. Eyodwa ikhombisa igama, enye kuyinkomba yedijithali. Imikhiqizo yokudla eqenjini elifanayo iyashintshana. Isiguli esinesifo sikashukela izikhathi ezingama-2-3 ngesonto singadla amaleyili. Izitsha ezivela kulo kanye neminye imidumba ayikhuthazwanga kubantu abathambekele ezifweni zamathumbu (i-flatulence, colitis, enteritis).
