Ubwino wa Lentil, Zowopsa ndi Zaumoyo

Lenti, dzina lasayansi lens culinarisndi nyemba zomwe zapeza malo muzophikira zamitundu yosiyanasiyana. Izi makamaka chifukwa ndi zopatsa thanzi.

Ngakhale kuti ndi chakudya chomwe chimagwiritsidwa ntchito kwambiri ku Asia ndi kumpoto kwa Africa, ndicho chakudya chomwe chimagwiritsidwa ntchito kwambiri masiku ano. kupanga mphodza Ili ku Canada.

kalori mu mphodza Ndiwochepa mu fiber, wochuluka mu amino acid ndi antioxidants. Zimapindulitsa kwambiri thupi.

m'mitundu yosiyanasiyana mphodza Zonse zili ndi mavitamini ambiri, mchere ndi chakudya. Izi zimathandiza kuti mphamvu yamagetsi ikhale yapamwamba kwambiri.

m'nkhani "Lentil ndi chiyani", "ubwino wa mphodza ndi chiyani", "mavitamini otani mu mphodza", "ndi mitundu yanji ndi katundu wa mphodza" mafunso ayankhidwa.

Mitundu ya Lentil

Lentilo Amagawidwa m'magulu awo, omwe nthawi zambiri amakhala achikasu, ofiira mpaka obiriwira, abulauni, kapena akuda. masewera mtundu wa mphodza Ili ndi antioxidant yapadera komanso phytochemical.

mphodza zofiirira 

Bu mtundu wa mphodza Ali ndi kukoma kokoma ndipo amagwiritsidwa ntchito mu supu, mbale za nyama ndi saladi. 

mphodza wobiriwira

mphodza wobiriwiraZabwino kwa mbale kapena saladi.

Nyemba zofiira ndi zachikasu

Bu mtundu wa mphodza Ili ndi kukoma kokoma. Kawirikawiri supu mphodza zamphodza ntchito kupanga.

mphodza wakuda

Chifukwa chonyezimira komanso chakuda, amawoneka ngati caviar. mphodza wakuda Lili ndi fungo labwino, mawonekedwe ofewa ndipo amagwiritsidwa ntchito bwino mu saladi.

Zakudya Zam'thupi za Lentil

LentiloLili ndi mavitamini a B, magnesium, zinc ndi potaziyamu.

Chiŵerengero cha mapuloteni a mphodza, ndi yoposa 25%, zomwe zimapangitsa kukhala nyama yabwino kwambiri. Komanso chachikulu chitsulo Ndi gwero la michere ndipo imawonjezera mchere womwe wamasamba alibe.

Mitundu yosiyanasiyana ya mphodza 198 chikho (XNUMX magalamu), ngakhale kuti michere imasiyanasiyana pang'ono mphodza zophika nthawi zambiri amapereka zakudya zotsatirazi:

Zopatsa mphamvu: 230

Zakudya: 39.9 g

Mapuloteni: 17,9 gramu

mafuta: 0.8 g

CHIKWANGWANI: 15.6 g

Thiamine: 22% ya Reference Daily Intake (RDI)

Niacin: 10% ya RDI

Vitamini B6: 18% ya RDI

Folate: 90% ya RDI

Pantothenic acid: 13% ya RDI

Iron: 37% ya RDI

Magnesium: 18% ya RDI

Phosphorus: 36% ya RDI

Potaziyamu: 21% ya RDI

Zinc: 17% ya RDI

Mkuwa: 25% ya RDI

Manganese: 49% ya RDI

wa mphodza Ndiwochulukira mu fiber, womwe umathandizira kuyenda bwino kwamatumbo komanso kukula kwa mabakiteriya am'matumbo athanzi. kudya mphodzaImawonjezera ntchito yamatumbo onse powonjezera kulemera kwa chimbudzi.

Komanso, mphodzaMuli mitundu yambiri yamankhwala opindulitsa otchedwa phytochemicals, omwe ambiri amateteza ku matenda osatha monga matenda amtima komanso mtundu wa 2 shuga.

Kodi Ubwino Wa Lentil Ndi Chiyani?

Zomwe zili ndi polyphenol zimapereka zabwino zambiri

Lentilo Ndiwolemera mu polyphenols. Awa ndi gulu la phytochemicals olimbikitsa thanzi.

monga procyanidin ndi flavanols mphodzaZimadziwika kuti ma polyphenols ena omwe amapezeka mumkungudza ali ndi antioxidant, anti-inflammatory and neuroprotective effect.

Phunziro la test tube mphodza wanu adapeza kuti idalepheretsa kupanga molekyulu yolimbikitsa kutupa ya cyclooxygenase-2.

Kuphatikiza apo, poyesedwa mu labu polyphenols mu mphodzainatha kuletsa kukula kwa maselo a khansa, makamaka m’maselo akhungu a khansa.

Polyphenols mu mphodza Zitha kuthandizanso kuwongolera kuchuluka kwa shuga m'magazi.

Maphunziro a zinyama odya mphodzaanapeza kuti zimathandiza kuchepetsa kuchuluka kwa shuga m’magazi komanso kuti phindu lake silimangobwera chifukwa cha chakudya, mapuloteni, kapena mafuta. Ngakhale sizikudziwikabe, ma polyphenols amatha kukhazikika m'magazi.

komanso mphodzaZimanenedwanso kuti ma polyphenols mu mafuta a azitona samataya katundu wawo wopindulitsa atatha kuphika.

Amateteza mtima

kudya mphodzaamagwirizanitsidwa ndi chiopsezo chochepa cha matenda a mtima, chifukwa ali ndi zotsatira zabwino pazinthu zambiri zoopsa.

Pakufufuza kwa milungu 2 mwa anthu 48 onenepa kwambiri kapena onenepa kwambiri omwe ali ndi matenda a shuga a 8, chikho chimodzi mwamagawo atatu (60 magalamu) patsiku. kudya mphodza Zapezeka kuti zimawonjezera "zabwino" za HDL cholesterol ndikuchepetsa kwambiri "zoyipa" za LDL cholesterol ndi triglyceride.

Lentilo Zingathandizenso kuchepetsa kuthamanga kwa magazi. Mu kafukufuku wa makoswe, odya mphodza Panali kuchepa kwakukulu kwa kuthamanga kwa magazi kuposa omwe amadya nandolo, nkhuku kapena nyemba.

Komanso, mphodza Mapuloteni ake amatha kulepheretsa angiotensin I-converting enzyme (ACE), yomwe nthawi zambiri imayambitsa kutsika kwa mitsempha ya magazi, motero kumawonjezera kuthamanga kwa magazi.

Kuchuluka kwa homocysteine ​​​​ndi chinthu china chowopsa cha matenda amtima. Izi zitha kuchuluka ngati kudya kwanu kwa folate sikukwanira.

Lentilo Popeza ndi gwero lalikulu la folate, imathandizira kupewa kuchuluka kwa homocysteine ​​​​m'thupi.

Kunenepa kwambiri kapena kunenepa kumawonjezera chiopsezo cha matenda a mtima, koma kudya mphodzaZingathandize kuchepetsa kudya kwathunthu. Zimakupangitsani kukhala okhuta ndikuwongolera kuchuluka kwa shuga m'magazi.

Amaletsa kudzimbidwa

Mokhazikika kudya mphodzaLili ndi ubwino wodabwitsa wa chimbudzi. Ulusi womwe uli m'kati mwake umathandizira kugayidwa kwa chakudya chomwe timadya.

Panthawiyi zimayenda matumbo motero kuonetsetsa kuchotsedwa koyenera kwa zinyalala m'thupi. Zimagwiranso ntchito ngati chakudya cha mabakiteriya athanzi omwe amakhala m'matumbo. Choncho, zimathandiza kupewa kudzimbidwa.

Imathandiza kuchepetsa shuga

Mosiyana ndi chakudya chosavuta mphodzakumathandiza kuchepetsa shuga. Zakudya zama carbohydrate zimatengedwa pang'onopang'ono, chimodzi mwazomwe ndi wowuma. Imathandizira kutembenuka kwa shuga kukhala mphamvu ndikuchepetsa chiopsezo cha matenda a shuga.

Imathandiza kumanga minofu

LentiloNdizopindulitsa pomanga ndi kulimbitsa minofu. Lili ndi mapuloteni apamwamba kwambiri achilengedwe, omwe amakhudza kuchira kwa minofu pambuyo pochita masewera olimbitsa thupi. Zakudya zopatsa mphamvu pang'onopang'ono zimawonjezera mphamvu komanso kuchita masewera olimbitsa thupi.

Amathandiza kupewa kuchepa kwa magazi m'thupi

Lentilo Amapatsa thupi kuchuluka kwa chitsulo, magnesium ndi zinc. Awa ndi mchere wofunikira kwa anthu omwe ali ndi vuto la kuchepa kwa magazi.

Michere imeneyi imakhudzidwa ndi kupanga maselo ofiira a magazi, omwe amachepetsedwa ndi kuchepa kwa magazi. Amathandizanso kugwira ntchito kwa maselo komanso kuchepetsa zizindikiro za kutopa.

Kuteteza dongosolo lamanjenje

kudya mphodzandizothandiza kwambiri popewa kusokonezeka kwamanjenje. Kuchuluka kwa vitamini B zovuta zomwe zilimo kumathandizira kulumikizana kwa mitsempha ndikuiteteza ku kuwonongeka komwe kumachitika chifukwa cha ma free radicals.

amalimbana ndi khansa

wa mphodza Ma polyphenols omwe ali mmenemo amapereka chitetezo cha khansa komanso amathandizira kuchiza khansa. Kafukufuku akusonyeza mmene angathandizire kupewa mitundu yosiyanasiyana ya khansa, kuphatikizapo khansa ya m’mawere ndi ya m’matumbo.

Imalinganiza ma pH a thupi

Lentilo Ndi imodzi mwazinthu zamchere zamchere, zomwe zimathandiza kuti pH ikhale bwino m'thupi ndikulimbikitsa thanzi labwino. LentiloZimalepheretsa acidity yomwe imapezeka ngati mudya zakudya zambiri zokonzedwa ndi shuga.

Lentilo izi zimalimbana ndi asidi ndipo zimalimbikitsa kukula kwa mabakiteriya abwino m'matumbo.

Imalimbitsa thanzi laubongo

Lentilo zambiri folate zikuphatikizapo. Folate, monga zakudya zina zingapo (iron ndi omega-3s), imathandizira ubongo. Kafukufuku akuwonetsa kuti folate imatha kuletsa kukhumudwa komanso kukhumudwa akamakalamba.

Folate imachepetsanso milingo ya ma amino acid ena omwe amalepheretsa kugwira ntchito kwa ubongo.

Kumalimbitsa chitetezo chokwanira

Lentilondi mchere wabwino, mchere womwe umadziwika kuti umalimbitsa chitetezo cha mthupi. selenium ndiye gwero. Selenium imathandizira kuyankhidwa kwa ma T cell, omwe ndi maselo amthupi omwe amapha matenda. mu mphodza Zakudya zopatsa thanzi zimathandizira kuti chitetezo cha mthupi chitetezeke. 

kulimbana ndi kutopa

Lentilo Popeza ndi gwero labwino kwambiri la chitsulo, limatha kupewa kusowa kwachitsulo. Kuchepa kwachitsulo m'thupi kumapangitsa munthu kukhala waulesi komanso wotopa. Vitamini C imathandizira kuyamwa kwachitsulo kuchokera ku chakudya. Lentilo Ndi gwero la chitsulo ndi vitamini C.

Imayambitsa ntchito ya electrolyte

ma electrolyteimagwira ntchito yofunika kwambiri pakugwira bwino ntchito kwa maselo ndi ziwalo. Lentiloimakhala ndi potaziyamu wambiri, electrolyte yomwe imatayika panthawi yolimbitsa thupi. LentiloPotaziyamu m'thupi imagwira ntchito ngati electrolyte posunga kuchuluka kwa madzi m'thupi.

Ubwino wa mphodza pa Khungu ndi Tsitsi

Mavitamini mu mphodza, mchere ndi amino acid zimakhudza bwino tsitsi ndi khungu. Kuyamwa kwa michere iyi kumawonjezera kusinthika kwa ma cell. Pofuna kupewa kukalamba msanga, izi ndi zofunika.

Komanso, popeza ili ndi mapuloteni ndi vitamini E, ndizopindulitsa kufulumizitsa machiritso a khungu ngati pali mabala kapena mabala. Maminolo omwe ali m'kati mwake amalepheretsa tsitsi kufowoka komanso kuthothoka tsitsi kwambiri.

Kodi mphodza Akufooka?

Ngakhale si chakudya chozizwitsa chochepetsa thupi, mphodza angathandize kuwonda. Lentilo Ndizochepa zama calorie komanso zopatsa thanzi kwambiri, choncho ndi chakudya choyenera kuti muchepetse thupi popanda njala kapena kusowa zakudya zilizonse.

Komanso, ilibe pafupifupi mafuta, kotero imatha kudyedwa popanda kuopa kunenepa. Pomaliza, fiber yomwe ili nayo imakuthandizani kuti mukhale okhuta kwa nthawi yayitali, yomwe ndi kiyi yoletsa kulakalaka kudya.

Ubwino wa Msuzi kwa Amayi Oyembekezera

Amayi amafunikira mapuloteni owonjezera. Ulusi womwe uli mu nyemba umalimbana ndi kudzimbidwa, vuto lomwe limafala pa nthawi ya mimba.

kwa amayi apakati mphodzaFolate yomwe imapezeka mkaka imachepetsa chiopsezo cha neural tube defects ndi mavuto ena mwa khanda. Kusakwanira kwa folate kwapezeka kuti kumapangitsa mwana kukhala pachiwopsezo cha matenda akamadzakula. 

LentiloNdikofunikiranso kwa amayi oyamwitsa. Kuphatikiza pa mapuloteni ndi folate, nyembayi ili ndi zigawo zina zofunika.

Kodi kuwononga kwa mphodza ndi chiyani?

Antinutrients imatha kukhudza kuyamwa kwa michere

Lentilozingasokoneze mayamwidwe a zakudya zina antinutrients Lili.

lectins

lectins Ikhoza kukana chigayidwe ndi kumangiriza ku zakudya zina, kulepheretsa kuyamwa kwake.

Komanso, ma lectins amatha kumangirira ku chakudya cham'mimba m'matumbo. Ngati amamwa mopitirira muyeso, amatha kusokoneza chotchinga cha matumbo ndikuwonjezera matumbo am'mimba; Izi zilinso kuchucha m'matumbo Amatchedwanso

Kupeza ma lectins ochulukirapo kuchokera ku chakudya kumatha kukulitsa chiwopsezo chokhala ndi vuto la autoimmune, koma umboni wotsimikizira izi ndi wochepa.

Ma lectins amathanso kukhala ndi anticancer komanso anti-bacterial properties. Ngati mukuyesera kuchepetsa kumwa lectin, zilowerereni mphodza dzulo lake ndikutaya madzi musanaphike.

Ma tannins

Lentilo amatha kumangirira ku mapuloteni tannins zikuphatikizapo. Izi zitha kusokoneza mayamwidwe a zakudya zina.

Makamaka, pali nkhawa kuti ma tannins amatha kusokoneza kuyamwa kwachitsulo. Komabe, kafukufuku akuwonetsa kuti chitsulo nthawi zambiri sichimakhudzidwa ndi tannin kuchokera ku chakudya.

Kumbali ina, ma tannins ali ndi ma antioxidants ambiri omwe amalimbikitsa thanzi.

Phytic acid

phytic rebeltPhytates, kapena phytates, amamwa mchere monga chitsulo, zinki, ndi calcium, kuchepetsa kuyamwa kwawo. Phytic acid imadziwikanso kuti ili ndi mphamvu za antioxidant komanso anticancer.

Kudya mphodza zambiri kumakhala ndi zotsatirapo zotani?

Kudya mphodza zambiriimatha kuyambitsa kutupa, chifukwa imakhala ndi fiber yambiri. Lentilo Chifukwa ndi gwero lalikulu la mapuloteni, kudya kwambiri kungayambitse impso komanso kumayambitsa miyala ya impso (ngakhale izi ndizosowa kwambiri).

Kodi mungaphike bwanji mphodza?

mphodza Ndizosavuta kuphika. Mosiyana ndi nyemba zina zambiri, palibe kulowetsedwa kofunikira ndipo kumatha kuphikidwa pasanathe mphindi 20.

Kuchotsa zonyansa, m'pofunika kusamba bwinobwino musanaphike. wa mphodza The antinutrient zili mmenemo kwambiri yafupika ndi kuphika.

Chifukwa;

Amapezeka mu bulauni, wobiriwira, wachikasu, wofiira kapena wakuda kalori mu mphodza Ndi chitsulo chochepa, cholemera mu iron ndi folate, ndipo ndi gwero labwino kwambiri la mapuloteni.

Lili ndi ma polyphenols olimbikitsa thanzi ndipo lingachepetse zinthu zingapo zowopsa za matenda a mtima.