Lental, sunan kimiyya ruwan tabarau culinarisLegume ne wanda ya sami wuri a cikin al'adun dafa abinci na al'adu daban-daban. Wannan yawanci saboda yana da gina jiki.
Ko da yake abu ne na abinci da ake amfani da shi sosai a cikin abincin Asiya da Arewacin Afirka, shi ne abincin da aka fi amfani da shi a yau. samar da lentil Yana cikin Kanada.
adadin kuzari a cikin lentil Yana da ƙananan fiber, mai yawa a cikin amino acid da antioxidants. Yana da matukar amfani ga jiki.
a iri-iri daban-daban lentil Dukkansu sun ƙunshi adadi mai yawa na bitamin, ma'adanai da carbohydrates. Waɗannan suna taimakawa kiyaye matakin makamashi a matakin mafi girma.
a cikin labarin "menene lentil", "menene amfanin lentil", "menene bitamin da ke cikin lentil", "menene nau'ikan da kaddarorin lentil" tambayoyi za a amsa.
Lentil iri-iri
Lenti An rarraba su da launinsu, wanda yawanci ya bambanta daga rawaya, ja zuwa kore, launin ruwan kasa, ko baki. Ita irin lentil Yana da na musamman antioxidant da phytochemical abun da ke ciki.
launin ruwan kasa lentils
Bu irin lentil Yana da ɗanɗano mai laushi kuma ana amfani dashi a cikin miya, nama da salads.
kore lentils
kore lentilsMafi dacewa don jita-jita na gefe ko salads.
lentil ja da rawaya
Bu irin lentil Yana da ɗanɗano mai daɗi. Yawanci miya lentil patties amfani da yin.
baki lentil
Domin suna sheki da baki, suna kama da caviar. baki lentil Yana da ƙamshi mai yalwa, laushi mai laushi kuma ana amfani dashi daidai a cikin salads.
Abubuwan Gina Jiki Na Lentils
LentiYa ƙunshi bitamin B, magnesium, zinc da potassium.
Rabon Protein na lentil, ya wuce 25%, wanda ya sa ya zama kyakkyawan madadin nama. Hakanan babba demir Ita ce tushen gina jiki da kuma kara ma'adinan da masu cin ganyayyaki suka rasa.
Daban-daban na lentil 198 kofin (gram XNUMX), kodayake abun ciki na gina jiki ya bambanta kaɗan dafaffen lentil yawanci yana ba da sinadarai masu zuwa:
Calories: 230
Carbohydrates: 39.9 grams
Protein: gram 17,9
Fat: 0.8 grams
Fiber: 15.6 grams
Thiamine: Kashi 22% na Amfanin Kullum (RDI)
Niacin: 10% na RDI
Vitamin B6: 18% na RDI
Folate: 90% na RDI
Pantothenic acid: 13% na RDI
Iron: 37% na RDI
Magnesium: 18% na RDI
Phosphorus: 36% na RDI
Potassium: 21% na RDI
Zinc: 17% na RDI
Copper: 25% na RDI
Manganese: 49% na RDI
na lentil Yana da yawa a cikin fiber, wanda ke haɓaka motsin hanji na yau da kullun da haɓakar ƙwayoyin cuta masu lafiya. cin lentilYana inganta aikin hanji gabaɗaya ta hanyar ƙara nauyin stool.
Hakanan, lentilYa ƙunshi nau'ikan mahadi masu fa'ida iri-iri da ake kira phytochemicals, waɗanda da yawa daga cikinsu suna ba da kariya daga cututtukan da ba a taɓa gani ba kamar cututtukan zuciya da nau'in ciwon sukari na 2.
Abubuwan da ke cikin polyphenol suna ba da fa'idodi masu ƙarfi
Lenti Yana da arziki a cikin polyphenols. Waɗannan rukuni ne na phytochemicals masu haɓaka lafiya.
irin su procyanidin da flavanols lentilAn sani cewa wasu daga cikin polyphenols da aka samu a cikin itacen al'ul suna da karfi antioxidant, anti-mai kumburi da neuroprotective effects.
Nazarin bututun gwaji lentil ku ya gano cewa yana hana samar da ƙwayar ƙwayar cuta mai haɓaka kumburi cyclooxygenase-2.
Bugu da ƙari, lokacin gwaji a cikin dakin gwaje-gwaje polyphenols a cikin lentilya iya dakatar da ci gaban kwayar cutar kansa, musamman a cikin ƙwayoyin fata masu ciwon daji.
Polyphenols a cikin lentil Hakanan yana iya taka rawa wajen inganta matakan sukari na jini.
Nazarin dabba masu cin lentilya gano cewa yana taimakawa rage matakan sukari a cikin jini kuma amfanin ba wai kawai saboda sinadarin carbohydrate, furotin, ko mai ba. Kodayake ba a fahimta ba tukuna, polyphenols na iya daidaita matakan sukari na jini.
kuma lentilAn kuma bayyana cewa polyphenols da ke cikin man zaitun ba sa rasa amfanin su bayan dafa abinci.
Yana kare zuciya
cin lentilsuna da alaƙa da ƙananan haɗarin cututtukan zuciya, saboda suna da tasiri mai kyau akan abubuwan haɗari da yawa.
A cikin binciken mako 2 a cikin mutane 48 masu kiba ko masu kiba masu nau'in ciwon sukari na 8, kofi ɗaya bisa uku (gram 60) kowace rana. cin lentil An samo shi don ƙara matakan "mai kyau" HDL cholesterol kuma yana rage "mara kyau" LDL cholesterol da matakan triglyceride.
Lenti Hakanan yana iya taimakawa rage hawan jini. A cikin nazarin beraye. masu cin lentil An sami raguwar matakan hawan jini fiye da waɗanda suka ci peas, kaji ko wake.
Hakanan, lentil Sunadaran sa na iya hana angiotensin I-converting enzyme (ACE), wanda yawanci yana haifar da takurewar jini, ta haka yana ƙara hawan jini.
Babban matakan homocysteine wani abu ne mai haɗari ga cututtukan zuciya. Waɗannan na iya ƙaruwa lokacin da abincin ku na folate bai isa ba.
Lenti Da yake yana da babban tushen folate, yana taimakawa hana haɓakar wuce haddi na homocysteine a cikin jiki.
Yin kiba ko kiba yana kara haɗarin kamuwa da cututtukan zuciya, amma cin lentilZai iya taimakawa rage yawan cin abinci gaba ɗaya. Yana kiyaye ku sosai kuma yana daidaita matakin sukari na jini.
Yana hana maƙarƙashiya
A kai a kai cin lentilYana da fa'idodi masu ban mamaki ga narkewa. Fiber a cikin abun ciki yana tallafawa narkewar abincin da muke ci.
A halin yanzu yana motsa hanji don haka tabbatar da kawar da sharar gida da kyau daga jiki. Hakanan yana aiki azaman abinci ga ƙwayoyin cuta masu lafiya waɗanda ke zaune a cikin hanji. Don haka, yana taimakawa hana maƙarƙashiya.
Yana taimakawa rage sukarin jini
Ba kamar sauƙin carbohydrates ba lentilyana taimakawa rage sukarin jini. Carbohydrates suna shiga sannu a hankali, ɗaya daga cikinsu shine sitaci. Yana tallafawa jujjuya sukari zuwa makamashi kuma yana rage haɗarin ciwon sukari.
Yana taimakawa wajen gina ƙwayar tsoka
LentiYana da amfani don ginawa da ƙarfafa ƙwayar tsoka. Ya ƙunshi furotin mai darajar ilimin halitta, wanda ke shafar farfadowa na tsokoki bayan babban tasiri na jiki. Hannun carbohydrates masu shanyewa suna haɓaka matakin kuzari da aikin motsa jiki.
Yana taimakawa hana anemia
Lenti Yana ba da jiki da yawa na baƙin ƙarfe, magnesium da zinc. Waɗannan ma'adanai ne masu mahimmanci da ake buƙata ga masu fama da anemia.
Wadannan ma'adanai suna shiga cikin samuwar kwayoyin jajayen jini, wanda an rage su ta hanyar anemia. Suna kuma tallafawa aikin tantanin halitta kuma suna rage alamun gajiya.
Yana kare tsarin juyayi
cin lentilyana da kyau don hana cututtuka na tsarin juyayi. Yawan adadin bitamin B a cikin abun ciki yana inganta haɗin gwiwar jijiyoyi kuma yana kare shi daga lalacewa ta hanyar free radicals.
yana yaki da ciwon daji
na lentil Abubuwan polyphenols da ke cikinsa suna ba da kariya ga ciwon daji har ma da taimako wajen maganin cutar kansa. Nazarin ya nuna yadda za su iya taimakawa wajen hana nau'in ciwon daji daban-daban, ciki har da ciwon nono da na hanji.
Yana daidaita matakan pH na jiki
Lenti Yana daya daga cikin mafi yawan tushen furotin na alkaline, don haka yana taimakawa daidaita matakan pH a cikin jiki kuma yana inganta lafiyar lafiya. LentiYana hana acidity da ke faruwa idan kun cinye yawancin abinci da aka sarrafa da sukari.
Lenti wannan yana yaƙi da acid kuma yana ƙarfafa haɓakar ƙwayoyin cuta masu lafiya.
Yana inganta lafiyar kwakwalwa
Lenti babban adadin folate ya hada da. Folate, kamar sauran abubuwan gina jiki da yawa (ƙarfe da omega-3s), yana haɓaka ƙarfin kwakwalwa. Nazarin ya nuna cewa folate na iya hana damuwa da hauka yayin da mutane suka tsufa.
Folate kuma yana rage matakan wasu amino acid waɗanda ke lalata aikin kwakwalwa.
Yana ƙarfafa rigakafi
Lentima'adinai ne mai kyau, ma'adinai da aka sani don ƙarfafa rigakafi. selenium shine tushen. Selenium yana ƙarfafa amsawar ƙwayoyin T, waɗanda sune ƙwayoyin rigakafi waɗanda ke kashe cututtuka. a cikin lentil Fiber na abinci yana ba da gudummawa ga rigakafi.
yaki gajiya
Lenti Tun da yake yana da kyakkyawan tushen ƙarfe, yana iya hana ƙarancin ƙarfe. Ƙananan ƙarfe a cikin jiki yana haifar da jinkiri da gajiya. Vitamin C yana taimaka wa baƙin ƙarfe mafi kyau a sha daga abinci. Lenti Yana da tushen duka baƙin ƙarfe da bitamin C.
Yana haifar da ayyukan electrolyte
electrolytesyana taka muhimmiyar rawa a cikin aikin da ya dace na sel da gabobin. Lentiya ƙunshi adadi mai kyau na potassium, electrolyte da aka rasa yayin motsa jiki. LentiPotassium a cikin jiki yana aiki azaman electrolyte ta hanyar kiyaye adadin ruwan da ke cikin jiki.
Amfanin lentil ga fata da gashi
Vitamins a cikin lentil, ma'adanai da amino acid tabbatacce suna shafar gashi da fata. Shayewar waɗannan abubuwan gina jiki yana ƙara haɓakar salula. Don hana tsufa da wuri, wannan yana da mahimmanci.
Har ila yau, tun da ya ƙunshi furotin da bitamin E, yana da amfani don hanzarta warkar da fata idan akwai wani yanke ko raunuka. Ma'adinan da ke cikin abun da ke ciki suna hana gashi rauni da kuma asarar gashi mai yawa.
Shin Lentils Yana Rauni?
Ko da yake ba abincin mu'ujiza bane don asarar nauyi, lentil zai iya taimakawa asarar nauyi. Lenti Yana da ƙarancin adadin kuzari kuma yana da gina jiki sosai, don haka shine mafi kyawun abinci don rasa nauyi ba tare da jin yunwa ko ƙarancin abinci ba.
Har ila yau, yana dauke da kusan babu mai, don haka ana iya cinye shi ba tare da tsoron samun nauyi ba. A ƙarshe, abin da ke cikin fiber yana taimaka muku jin koshi na tsawon lokaci, wanda shine mabuɗin sarrafa ci.
Amfanin lentil ga mata masu ciki
Iyaye mata suna buƙatar ƙarin furotin. Fiber a cikin legumes yana fama da maƙarƙashiya, matsala ta gama gari yayin daukar ciki.
ga mata masu ciki lentilFolate da ake samu a cikin madara yana rage haɗarin lahani na bututun jijiyoyi da sauran matsaloli a cikin jarirai. An gano rashin isasshen folate don sa yaro ya zama mai saurin kamuwa da rashin lafiya a cikin matakan rayuwa.
LentiHakanan yana da mahimmanci ga iyaye mata masu shayarwa. Baya ga furotin da folate, wannan legume na kunshe da wasu muhimman abubuwa.
Menene illar lentil?
Antinutrients na iya shafar sha na gina jiki
Lentizai iya shafar sha na sauran abubuwan gina jiki antinutrients Ya ƙunshi.
Bayani
Bayani Yana iya tsayayya da narkewa kuma ya ɗaure ga wasu abubuwan gina jiki, hana sha.
Hakanan, lectins na iya ɗaure da carbohydrates a bangon hanji. Idan an sha su da yawa, za su iya dagula shingen hanji kuma su ƙara haɓakar hanji; Wannan yanayin kuma leky gut Hakanan aka sani da
Samun lectins da yawa daga abinci na iya ƙara haɗarin haɓaka yanayin cutar kansa, amma shaidar da ke tallafawa wannan ta iyakance.
Lectins na iya samun anticancer da anti-bacterial Properties. Idan kuna ƙoƙarin rage cin lectin, jiƙa lentil da daddare kuma ku watsar da ruwan kafin dafa abinci.
Tannins
Lenti iya ɗaure da sunadaran tannins ya hada da. Wannan na iya tsoma baki tare da ɗaukar wasu abubuwan gina jiki.
Musamman ma, akwai damuwa cewa tannins na iya lalata ƙwayar ƙarfe. Duk da haka, bincike ya nuna cewa tannin abinci ba ya shafar matakan ƙarfe gabaɗaya.
A gefe guda, tannins suna da yawa a cikin antioxidants masu haɓaka lafiya.
Phytic acid
phytic yan tawayetPhytates, ko phytates, suna shayar da ma'adanai irin su baƙin ƙarfe, zinc, da calcium, suna rage sha. Hakanan an san phytic acid yana da kaddarorin antioxidant da anticancer mai ƙarfi.
Menene illar cin lentil da yawa?
Cin lentil mai yawazai iya haifar da kumburi, saboda yana da wadata a cikin fiber. Lenti Domin yana da babban tushen furotin, cin abinci da yawa yana iya damuwa da koda har ma yana haifar da tsakuwar koda (ko da yake wannan wani sakamako ne mai wuyar gaske).
Yadda ake dafa Lentils?
lentil Yana da sauƙi a dafa. Ba kamar sauran kayan lambu ba, ba a buƙatar riga-kafi kuma ana iya dafa shi a cikin ƙasa da minti 20.
Don cire gurɓataccen abu, wajibi ne a wanke sosai kafin dafa abinci. na lentil Abubuwan da ke cikin sinadarai a cikinta suna raguwa sosai ta hanyar dafa abinci.
A sakamakon haka;
Akwai shi cikin launin ruwan kasa, kore, rawaya, ja ko baki adadin kuzari a cikin lentil Yana da ƙarancin ƙarfe, mai wadatar ƙarfe da folate, kuma kyakkyawan tushen furotin ne.
Ya ƙunshi polyphenols masu haɓaka lafiya kuma yana iya rage haɗarin cututtukan zuciya da yawa.
