Izimbobo zesifo sikashukela

Ukudla kwe-mellitus yesifo sikashukela esinga-insulin kunezimpawu zayo. Iziguli zivame ukukhulisa isisindo somzimba kanye nemikhawulo isebenza ezinhlobonhlobo zemikhiqizo. Ama-legumes asuka ezikhathini zasendulo athatha indawo yabantu ngamaprotheni ezilwane endaweni eshisayo, asebenza njengomthombo wamandla nezakhi zomzimba. Kungenzeka yini ukudla i-lentils ezigulini ze-endocrinological? Imnandi futhi ilungile ukuyipheka kanjani?

Umndeni Wezitshalo Zomlenze

Kukhona iqiniso elithandekayo ngemvelaphi yegama elithi "lentils". Izinhlamvu zaso zifana namalensi amancane ayindilinga okukhanya anemiphetho ecishe ibukhali. Ngenxa yokubukeka kwabo, bathola igama lesiLatini. Leli gama laguqulwa ngokuhamba kwesikhathi, njengoba lalingena eRussia lidlula emazweni ase-Asia, lapho isiko lalikhuliswa khona. Isitshalo se-thermophilic sibekezelela isomiso kalula kakhulu kuneqhwa.

Abamele umndeni we-legume (ubhontshisi, uphizi, udali) bacebile ku:

• amaprotheni wemifino;
• Amavithamini e-B;
• usawoti wamaminerali ngezinto zomkhondo;
• ama-organic acid.

Izinto ezilandelwayo (i-potassium, i-calcium, i-phosphorus, i-magnesium, i-silicon) etholakala ku-lentils zinika amaseli ukuqina nokuqina. Izinto ze-ballast ekwakhekeni kwazo kancane futhi zihlanze amathumbu ngobunono.

Ekuphekeni, kungcono ukuthatha i-lentil ebangeni elifanayo. Izinhlobo zomkhiqizo zinezikhathi ezihlukile zokupheka. Kungavela ukuthi ezinye izinhlamvu ngeke zikulungele ukusetshenziswa, ziyohlala zinomswakama, kanti ezinye zizogaywa ngalesi sikhathi. Izitsha zokupheka ezenziwa ngamakhemisi ezivunyelwe ukudla iziguli ezibuthakathaka. Ubuchwepheshe bokulungiselela kwabo bulula.

Umbala wokusanhlamvu kuncike ezinhlobonhlobo (obomvu, luhlaza, isiFulentshi)

Ukudla kweLentil

AmaSobho yingxenye ebalulekile ekudleni kokudla. Bayingxenye yesidlo sasemini. Isici esiyinhloko sanoma isiphi isobho ukusha kwayo. Ngendlela yokulungiselela, zihlukile (zigobhoziwe, zikhuliswa, zishisa, zibanda). Ama-broths akha isisekelo sesobho, ngoba lokhu, inyama, imifino, amakhowe, izinhlanzi ziyasetshenziswa.

Isikwele ngamakhala

Faka okusanhlamvu emhluzi wenyama olungiselelwe bese uletha kumathumba. Pheka imizuzu engu-5-7, engeza amazambane oqoshiwe. Dlulisa izaqathe ezigayiwe, ama-parsnips kanye no-anyanisi oqoshiwe bhotela.

Ukhukhamba ikhasi kanye imbewu, uthathe cubes. Kungcono ukuhlanganisa ngaphambi kokuxuba inani elincane lomhluzi, engeza ujusi wamatamatisi. Hlanganisa bese upheka kuze kuthambe. Sebenzisa izinongo (allspice, iqabunga le-bay). Ngaphambi kokukhonza, faka imifino ebunjiwe.

Ngingakwazi ukudla ubhontshisi onesifo sikashukela sohlobo 2

• Izikhotha - 40 g, 124 kcal;
• amazambane - 200 g, 166 kcal;
• izaqathe - 70 g, 23 kcal;
• anyanisi - 80 g, 34 kcal;
• i-parsnip - 50 g, 23 kcal;
• ukhukhamba - 100 g, 19 kcal;
• ujusi we-utamatisi - 100 g, 18 kcal;
• ibhotela - 40 g, 299 kcal.

Ingxenye eyodwa kwezi-6 ngu-0.9 XE noma i-103 kcal. Amagilebhisi, amazambane kanye nejusi yetamatisi kumelela umthwalo we-carbohydrate wesitsha. Ngohlobo 2 sikashukela, amafutha namafutha kungancishiswa.

Izindlela zokupheka zesifundo sesibili zisebenza emhlabeni wonke;

Inkukhu nge-side dish

I-fillet yenkukhu inqunywe izingcezu. Fry kancane kubo uwoyela wemifino. Ukubeka ebhodweni lobumba, engeza amanzi amancane bese ufaka kuhhavini ukuze uqede amandla. Hlunga ilensi bese ugeza kahle. Thela amanzi abilayo bese upheka imizuzu eyi-12-15.

Pheka izinhlobo ezimnyama okwemizuzu engu-5 bese ukhipha ikhambi elinemibala. Thela amanzi futhi, usawoti bese uqhubeka nokushisa okuphansi kuze kuphekwe. Lapho nje ungavuli isitsha eseceleni, kubalulekile ukuvumela ufulawa wokusanhlamvu.

• Izikhotha - 250 g, 775 kcal;
• i-fillet yenkukhu - 500 g, 825 kcal;
• uwoyela wemifino - 34 g, 306 kcal.

Beka iphalishi esitsheni, ubeke inkukhu eqediwe ngaphezulu. Fafaza dill oqoshiwe kanye neparsley. Isitsha senzelwe ama-servings ayi-6, esisodwa yi-1.9 XE noma i-317 kcal.

I-Kaleidoscope yezitsha ze-lentil

Izikhondo zohlobo lweshukela sikashukela ezihlukile ziyindlela enhle yokudla okusanhlamvu kakhalori omkhulu kanye ne-pasta. I-100 g yomkhiqizo iqukethe ama-310 kcal. Ngenkathi:

• ibhali leparele - 324 kcal;
• i-buckwheat - 329 kcal;
• amabele - 334 kcal;
• i-oatmeal - 345 kcal;
• ipasta - 336 kcal.

Ama-Lentils, ahlanganiswe namafutha kanye ne-fiber, ngeke abe nomthelela ekugxumeni okusheshayo kwe-glycemia kushukela.

Ngokwengeza imikhiqizo ehlukahlukene yenyama nemifino ku-lentils, ungalungisa izinketho eziningi zezitsha

I-Kaleidoscope yokudla kwe-lentil.

1. Izikwele ngamakhowe no-anyanisi. Ukuze u-1 ukhonze - ama-8 g we amakhowe we-porcini omisiwe, u-30 g we-anyanisi, 10 g kawoyela wemifino. Cwilisa amakhowe, bese uwawabilisa emanzini anosawoti. Pheka ilenti ngokwahlukana. Amakhowe abilisiwe abilisiwe no-anyanisi. Fry kubo kawoyela yemifino bese ufaka endishini. Lesi sidlo sihlotshiswe kahle nge-curry.
2. Izikhonkwane nge isitshalo seqanda. Ukuze u-1 ukhonze - ama-50 g we utamatisi, ama-60 g we-isitshalo seqanda, 10 g kawoyela yemifino, i-basil ne-garlic. Bilisa isitshalo seqanda uthathe ama-cubes amancane. Cweca utamatisi. Fry amapuleti abo amancane ku-oyela yemifino efudumele kahle. Faka ugarlic kanye nesitshalo seqanda kubo. Fry yonke into ndawonye, ​​ivuse ngezikhathi ezithile. Faka inhlanganisela elungiselelwe kumalenti. Fafaza i-basil eluhlaza oqoshiwe phezulu.
3. Izikwele ezinamaqanda no-anyanisi oluhlaza. Okoku-1 okhonza - amaqanda ½, u-20 g bhotela, u-30 g anyanisi oluhlaza. Amaqanda abiliswe kanzima, ikhasi bese unquma kahle. Faka u-anyanisi oqoshiwe, uthele ngebhotela.
4. Izikhonkwane ngekholifulawa. Pheka okusanhlamvu kumhluzi wemifino (izaqathe, u-anyanisi, izimpande ze-parsley, i-parsnip). Ngokwahlukile pheka ukholifulawa emanzini anosawoti. Fry it bhotela. Hlobisa ukubeka esitsheni seflethi. Spread usike iklabishi ngaphezulu bese uhlobisa ngemifino ebilisiwe.

Kuyadabukisa uma amalensi onesifo sikashukela eyisivakashi esingajwayelekile etafuleni lesiguli. Mhlawumbe lokhu kungenxa yokuthi amalungiselelo alungiselelwe. Njengamanye amabele, kudinga ukuthi kufakwe emanzini, kubiliswe, kukhiqizwe. Ngisho namanzi lapho elungiselelwe kuwo anomthelela ekutheni isitshalo se-leguminous sizogaya kanjani. Okwakhe, akekho ofanayo lapho uketshezi luvelaphi. Imithombo ingaba umthombo wasentwasahlobo, umthombo, amanzi ompompi.