7 mabhenefiti ehutano ekudya nyemba
Zvemukati
Lentili chikafu chakazara mavitamini uye zvicherwa izvo zvinogona kuunza hutano hwakawanda, sekuderedza cholesterol, kudzikisira muviri kana kudzivirira kupererwa neropa. Uye zvakare, ivo vanogona kuve vakagadzirira vasina kuwedzera mafuta, vachichiita chikafu chakakura kune chikafu chinotetepa.
Kunyangwe ichidyiwa kazhinji pachirariro cheGore Idzva, nyemba dzinogona kudyiwa zuva nezuva, mukati megore, kutsiva bhinzi, semuenzaniso.
Kunyangwe iine mabhenefiti akati wandei, kunwiwa kwenzungu kunofanirwa kudzorwa nevanhu vanotambura negout kana vane uric acid iri kuwedzera, sezvo vari chikafu chakapfuma kwazvo mumapurini.
Izvo zvikomborero zvinomwe zvekudya nyemba zvinosanganisira:
- Batsira kudzikisa cholesterol - nekuti iwo ane asinga tsurudhe tambo idzo dzinoderedza kuwedzerwa kwemafuta.
- Detoxify muviri- kudzora ura uye, nekudaro, suka ura nekutora chepfu.
- Kuderedza Kusagadzikana Kwekutanga - sezvo iine chinhu chinonzi lignans, chine chiito chakafanana nemahomoni echikadzi akadai seestrogens ayo anobatsira kudzikisa zviratidzo zvePMS.
- Kurwisa chirwere cheshuga - nekuti kunyangwe iine yakawanda makabhohaidhiretsi, ane fiber yakawanda uye unoona kuti shuga haiwedzere ropa rakawandisa
- Kudzivirira uye kurapa kupererwa neropa - chikafu chakapfuma kwazvo mu iron, chinokurudzirwa kunyanya kune vezvinomera vane tsika yekuvandudza kupererwa neropa.
- Batsira kudzivirira cancer - nekuti mukuwedzera pakuve vakapfuma mumicheka inoderedza njodzi yekenza yemukondoni, vane antioxidants inodzivirira maseru emuviri.
- Kuvandudza hutano hwepfupa - pamusoro pekuve necalcium, ine maoflavones anobatsira kuburitsa mahormone akakosha ekusimbisa mapfupa.
Pamusoro pezvo, nyemba dzakapfuma muzinc, izvo zvinobatsira kusimbisa immune system uye zvakanakira kurapa kupererwa neropa nekuti zvine iron yakawanda uye, pamusoro pezvo, huwandu hwayo hwakawanda hwefibre hunovandudza kufamba kwemukati uye kubvisa kuzvimba uye kuzvimba dumbu.
Nzira yekugadzira lenti
Lentili dzinogona kugadzirwa sebhinzi, saka ingovhara nyemba nemvura uye ubike kwemaminitsi makumi matatu. Nekudaro, kugadzira muto unokurumidza uye unovaka muviri ingobika nyemba dzakaomeswa pamwe chete nemacarrots, celery uye hanyanisi, semuenzaniso, uye idya nenzira yemuto kana pamwe chete nemupunga.
Kune mhando dzinoverengeka dzedhiri, asi kazhinji mhando dzese dzinofanirwa kunyorova kuitira kuti dzibudise shoma ura hwemukati, senge bhinzi.
Lentili dzinogona kunge dzakasvibira, shava, dema, yero, tsvuku uye orenji, iine kuumbana kwakasiyana uye kuomarara kana kupfava kana wabika. Nechikonzero ichi, maronda eorenji, sezvo ari akapfava uye epasty, anowanzo shandiswa mukudya kwevana, zvisinei, zvinodikanwa kuzviisa mumuto, kuitira kuti zvisakonzere kupatira kana colic mumwana.
Tafura yemashoko ehutano
| Zvikamu | Huwandu pa100 g yenyuchi dzakabikwa |
| Simba | 93 macalorie |
| Mapuroteni | 6.3 g |
| Mafuta | 0.5 g |
| Carbohydrate | 16.3 g |
| Fibhi | 7.9 g |
| Vhitamini B1 | 0.03 mcg |
| Sodium | 1 mg |
| Potassium | 220 MG |
| Mhangura | 0.17 mg |
| Zingi | 1,1 MG |
| Magnesium | 22 mg |
| Manganese | 0.29 mg |
| Calcium | 16 mg |
| Phosphor | 104 mg |
| Iron | 1.5 mg |
Mapepa ane hutano neelesi
Iresipi inonaka uye yakapusa yekuita nenyemba ndiyo inodziya mbatatisi uye sarupu ye lentiy.
Zvinoshandiswa
- 85 g yenzungu
- 450 g yematatata matsva
- 6 girini hanyanisi
- 1 tablespoon yemamwe maorivhi emhandara emafuta
- 2 mashupuni ebharisamu vhiniga
- Munyu uye mhiripiri
Kugadzirira modhi
Isa nyemba mupani nemvura iri kufashaira kwemaminetsi makumi maviri, bvisa nyemba kubva mumvura woisa parutivi. Mune imwe pani isa mbatatisi mumvura irikufashaira kwemaminetsi makumi maviri, bvisa uye cheka nepakati mundiro. Wedzera zvakatemwa hanyanisi uye nyemba kumatatata. Pakupedzisira, wedzera mafuta, vhiniga, munyu uye mhiripiri.
Tarisa uone vhidhiyo inotevera maitiro ekugadzirira iyo lentil burger:
Tinokurayira Kuti Uone
Polycythemia vera
