Lentil Benefits, Kukuvadza uye Nutritional Value

Nende, zita resainzi lens culinarisiregume yakawana nzvimbo mune tsika yekubika yemarudzi akawanda akasiyana. Izvi zvinonyanya kuitika nekuti zvine hutano.

Kunyangwe chiri chikafu chinoshandiswa zvakanyanya muAsia neNorth Africa cuisines, ndicho chikafu chinoshandiswa zvakanyanya nhasi. kugadzirwa kwenyemba Iri muCanada.

macalories mu lentils Iyo yakaderera mu fiber, yakakwirira muamino acids uye antioxidants. Inobatsira zvikuru muviri.

mumhando dzakasiyana lentil Zvose zvine huwandu hwakawanda hwevhitamini, zvicherwa uye makhahydrates. Izvi zvinobatsira kuchengetedza chiyero chesimba padanho repamusoro.

muchinyorwa "chii chinonzi lentil", "zvipi zvinobatsira zvenyemba", "izvo mavhitamini ari mumhara", "ndeapi marudzi uye zvimiro zvenyemba" mibvunzo ichapindurwa.

Lentil Mhando

Lentil Iwo akaiswa muzvikamu neruvara rwawo, urwo kazhinji runobva kune yero, dzvuku kusvika kugirinhi, brown, kana dema. mitambo rudzi rwenyemba Iyo ine yakasarudzika antioxidant uye phytochemical kuumbwa.

brown lentils 

Bu rudzi rwenyemba Iine kunhuhwirira kwakapfava uye inoshandiswa musobho, nyama ndiro uye saladi. 

green lentils

green lentilsIdeal for side dishes kana salads.

Nyeredzi dzvuku uye yero

Bu rudzi rwenyemba Iine inonaka inonaka. Kazhinji muto lentil patties kushandiswa kugadzira.

mbambaira nhema

Nekuti inopenya uye yakasviba, inoita senge caviar. mbambaira nhema Iine kunhuhwirira kwakapfuma, kunyorova uye inoshandiswa zvakakwana mumasaladhi.

Nutrition Content yeLentils

LentilIine B mavitamini, magnesium, zinc uye potassium.

Chiyero cheprotein chenyemba, inopfuura 25%, iyo inoita kuti ive yakanakisa imwe nyama. Uyewo mukuru simbi Inobva kune zvinovaka muviri uye inowedzera zvicherwa izvo zvinoshaikwa nevarimi.

Mhando dzakasiyana dzenyemba 198 kapu (XNUMX magiramu), kunyangwe izvo zvinovaka muviri zvinosiyana zvishoma mbambaira dzakabikwa kazhinji anopa zvinotevera zvinovaka muviri:

Calories: 230

Carbs: 39.9 gramu

Mapuroteni: 17,9 gramu

Mafuta: 0.8 gramu

Fiber: 15.6 gramu

Thiamine: 22% yeReference Daily Intake (RDI)

Niacin: 10% yeRDI

Vitamin B6: 18% yeRDI

Folate: 90% yeRDI

Pantothenic acid: 13% yeRDI

Iron: 37% yeRDI

Magnesium: 18% yeRDI

Phosphorus: 36% yeRDI

Potassium: 21% yeRDI

Zinc: 17% yeRDI

Mhangura: 25% yeRDI

Manganese: 49% yeRDI

nyemba dzako Yakakwira mufiber, inosimudzira mafambiro akajairika uye kukura kwehutano hwehuturu hwehutachiona. kudya nyembaInonatsiridza bowel basa nekuwedzera huremu hwechituru.

Zvakare, lentilIine zvakasiyana-siyana zvemiti inobatsira yemiti inonzi phytochemicals, yakawanda iyo inodzivirira zvirwere zvisingaperi zvakadai sechirwere chemwoyo uye chirwere cheshuga chechipiri.

Ndezvipi Zvakanakira Lentils?

Polyphenol yemukati inopa mabhenefiti ane simba

Lentil Yakapfuma mune polyphenols. Aya ndiwo chikamu chehutano-kusimudzira phytochemicals.

zvakadai seprocyanidin uye flavanols lentilZvinonyatsozivikanwa kuti mamwe ema polyphenols anowanikwa mumusidhari ane yakasimba antioxidant, anti-inflammatory uye neuroprotective madhara.

A test tube study mhiripiri yako yakaona kuti yakadzvanya kugadzirwa kweiyo molecule inosimudzira cyclooxygenase-2.

Uyezve, kana yakaedzwa murabhoritari polyphenols mu lentilsyakakwanisa kumisa kukura kwekenza, kunyanya mumasero eganda ane kenza.

Polyphenols mu lentils Inogonawo kuita basa rekuvandudza mazinga ehuga.

Chidzidzo chemhuka vanodya nyembaakawana kuti inobatsira kuderedza mazinga eshuga uye kuti mabhenefiti haangoite nekuda kwecarbohydrates, mapuroteni, kana mafuta. Kunyangwe zvisati zvanzwisiswa, polyphenols inogona kudzikamisa mazinga ehuga.

zvakare lentilZvinotaurwawo kuti ma polyphenols mumafuta emuorivhi haarasikirwe nezvinhu zvinobatsira mushure mekubika.

Inodzivirira moyo

kudya nyembavanobatanidzwa nehuwandu hwehuwandu hwehutachiwana hwechirwere chemoyo, sezvo vane migumisiro yakanaka pane zvakawanda zvinokonzera njodzi.

Muchidzidzo chemavhiki masere mu2 vanhu vakafuta kana vakafutisa vane Type 48 chirwere cheshuga, chikamu chimwe muzvitatu (8 gramu) pazuva. kudya nyemba Yakawanikwa kuwedzera "yakanaka" HDL cholesterol mazinga uye zvakanyanya kuderedza "yakaipa" LDL cholesterol uye triglyceride mazinga.

Lentil Inogonawo kubatsira kuderedza BP. Muchidzidzo mumakonzo, vanodya nyemba Pakave nekudzikira kukuru kweropa kupfuura avo vaidya pizi, nhiyo kana bhinzi.

Zvakare, lentil Mapuroteni ayo anogona kuvharidzira angiotensin I-inoshandura enzyme (ACE), iyo inowanzokonzera kuvharika kwetsinga yeropa, nekudaro kuwedzera kweropa.

Yakakwira mazinga ehomocysteine ​​​​ndiyo imwe njodzi yechirwere chemoyo. Izvi zvinogona kuwedzera kana chikafu chako chefolate chikafu chisina kukwana.

Lentil Sezvo iri sosi yakakura yefolate, inobatsira kudzivirira kuvakwa kweyakawandisa homocysteine ​​​​mumuviri.

Kufutisa kana kufutisa kunowedzera njodzi yechirwere chemoyo, asi kudya nyembaInogona kubatsira kuderedza kudya kwese. Inokuita kuti ugare wakaguta uye inoenzanisa chiyero cheshuga yeropa.

Inodzivirira kuvimbiswa

Nguva dzose kudya nyembaIine mabhenefiti anoshamisa pakugaya. Fiber iri mukati mayo inotsigira kugayiwa kwechikafu chatinodya.

Zvichakadaro inofambisa matumbu nekudaro ichiva nechokwadi chekubviswa kwemarara kubva mumuviri. Inoshandawo sechikafu chehutachiona hunogara mumatumbo. Nokudaro, inobatsira kudzivirira kuvimbiswa.

Inobatsira kuderedza shuga muropa

Kusiyana nemacarbohydrates ari nyore lentilinobatsira kuderedza shuga yeropa. Makabhohaidhiretsi anotorwa zvishoma nezvishoma, imwe yacho iine starch. Inotsigira kutendeuka kweshuga kuva simba uye inoderedza dambudziko rechirwere cheshuga.

Inobatsira kuvaka muscle mass

LentilInobatsira pakuvaka nekusimbisa tsandanyama. Iine mapuroteni emhando yepamusoro yebhayoloji, iyo inokanganisa kudzoreredza kwemhasuru mushure mekuita kwekuita kwemuviri kwakanyanya. Zvishoma nezvishoma macarbohydrates anowedzera simba uye kuita kwemitambo.

Inobatsira kudzivirira anemia

Lentil Inopa muviri huwandu hwakawanda hwesimbi, magnesium uye zinc. Aya mamineral akakosha anodiwa kune vanhu vane anemia.

Aya mamineral anobatanidzwa mukuumbwa kwemasero matsvuku eropa, ayo anoderedzwa neanemia. Vanotsigirawo kushanda kwesero uye kuderedza zviratidzo zvekuneta.

Inodzivirira hurongwa hwekutya

kudya nyembayakanakira kudzivirira kusagadzikana kwesystem system. Iyo yakawanda yevhitamini B yakaoma mune yayo inovandudza tsinga yekubatanidza uye inoidzivirira kubva pakuora kunokonzerwa nemahara radicals.

kurwisa cancer

nyemba dzako Iyo polyphenols mairi inopa kudzivirira kenza uye kunyange rubatsiro mukurapa cancer. Zvidzidzo zvinoratidza kuti vangabatsira sei kudzivirira marudzi akasiyana egomarara, kusanganisira rezamu necolon.

Inodzikamisa mazinga epH emuviri

Lentil Ndiyo imwe yeakanyanya alkali masosi eprotein, saka inobatsira kuyera pH mazinga mumuviri uye kukurudzira hutano hwakanyanya. LentilInodzivirira acidity inoitika kana iwe ukadya yakawandisa yezvikafu zvakagadzirwa uye shuga.

Lentil izvi zvinorwisa asidhi uye zvinokurudzira kukura kwehutano hwehutu hwehutachiona.

Inovandudza hutano hwehuropi

Lentil yakawanda folate inosanganisira. Folate, kufanana nezvimwe zvinovaka muviri (iron uye omega-3s), inowedzera simba rehuropi. Zvidzidzo zvinoratidza kuti folate inogona kudzivirira kuora mwoyo uye dementia sezvo vanhu vachikura.

Folate zvakare inoderedza mazinga emamwe amino acids anokanganisa kushanda kwehuropi.

Inosimbisa kudzivirirwa

Lentiliminerari yakanaka, mineral inozivikanwa kusimbisa kudzivirira. selenium ndiko kunobva. Selenium inokurudzira kupindura kweT masero, ari masero ekudzivirira zvirwere anouraya zvirwere. muderere Dietary fiber inobatsira pakudzivirira. 

kurwisa kuneta

Lentil Sezvo iri tsime rakanakisa resimbi, rinogona kudzivirira kushomeka kwesimbi. Iron shoma mumuviri inokonzera kunzwa usimbe uye kuneta. Vitamin C inobatsira iron zvirinani kutora kubva muchikafu. Lentil Icho chitubu chezvose iron uye vhitamini C.

Inokonzera kushanda kwe electrolyte

electrolytesinoita basa rinokosha mukushanda kwakanaka kwemasero uye nhengo. Lentiline potassium yakawanda, electrolyte yakarasika panguva yekurovedza muviri. LentilPotassium mumuviri inoshanda se electrolyte nekuchengetedza huwandu hwemvura mumuviri.

Kubatsira kweLentils kune Ganda uye Bvudzi

Mavhitaminzi mune lentils, zvicherwa uye amino acids zvinokanganisa bvudzi uye ganda. Kutorwa kwezvikafu izvi kunowedzera kuvandudzwa kwemasero. Kuti udzivise kuchembera nguva isati yakwana, izvi zvinokosha.

Zvakare, sezvo ine mapuroteni uye vhitamini E, inobatsira kukurumidza kupora kweganda kana paine mavanga kana maronda. Maminerari ari mukati mayo anodzivirira bvudzi kupera simba uye kurasikirwa kwakanyanya kwebvudzi.

Ko Demba Ari Kupera Simba Here?

Kunyangwe isiri chishamiso chikafu chekuonda, lentil inogona kubatsira kuderedza uremu. Lentil Iyo yakaderera mumakoriyori uye inovaka muviri zvakanyanya, saka ndicho chikafu chakakodzera kuderedza uremu pasina nzara kana kushomeka mune chero chikafu.

Uyewo, inenge isina mafuta, saka inogona kudyiwa pasina kutya kuwedzera uremu. Chekupedzisira, iyo fiber yemukati inokubatsira kuti unzwe wakaguta kwenguva yakareba, inova kiyi yekudzora havi.

Mabhenefiti eDemba kuMadzimai ane Nhumbu

Vanaamai vanoda mamwe mapuroteni. Iyo fiber iri mu legume inorwisa kuvimbiswa, dambudziko rinowanzoitika panguva yekuzvitakura.

kuvakadzi vane pamuviri lentilIyo folate inowanikwa mumukaka inoderedza njodzi yekukanganiswa kweneural tube uye mamwe matambudziko mumwana achangozvarwa. Kusakwana folate kwakawanikwa kuita kuti mwana ari panjodzi yekurwara munguva dzekupedzisira dzehupenyu. 

LentilZvakakosha zvakaenzana kune vanaamai vanoyamwisa. Pamusoro peprotein uye folate, iyi legume ine zvimwe zvakakosha zvikamu.

Ndezvipi zvinokuvadza zvenyemba?

Antinutrients inogona kukanganisa kunwa kwechikafu

Lentilzvinogona kukanganisa kubatwa kwezvimwe zvinovaka muviri antinutrients Rine.

Lectins

Lectins Inogona kuramba kugaya uye kusunga kune zvimwe zvinovaka muviri, ichidzivirira kubatwa kwayo.

Zvakare, lectins inogona kusunga kumacarbohydrates mumadziro emukati. Kana vakadyiwa zvakanyanyisa, vanogona kukanganisa intestinal barriers uye kuwedzera intestinal permeability; Mamiriro ezvinhu aya zvakare leaky gut Inozivikanwawo se

Kuwana lectins yakawandisa kubva muchikafu kunogona kuwedzera njodzi yekuvandudza autoimmune mamiriro, asi humbowo hwekutsigira izvi hushoma.

Lectins inogonawo kuva neanticancer uye anti-bacterial properties. Kana iwe uri kuyedza kuderedza kushandiswa kwelectin, sora lentils husiku hwapfuura uye urase mvura usati wabika.

Tannins

Lentil kukwanisa kusunga mapuroteni tannins inosanganisira. Izvi zvinogona kukanganisa kutorwa kwezvimwe zvinovaka muviri.

Kunyanya, pane kushushikana kuti tannins inogona kukanganisa kubatwa kwesimbi. Nekudaro, tsvagiridzo inoratidza kuti mazinga esimbi haawanzo kukanganiswa ne tannin kubva muchikafu.

Kune rumwe rutivi, tannins yakakwirira muhutano-inosimudzira antioxidants.

Phytic acid

phytic rebeltPhytates, kana phytates, inotora zvicherwa zvakadai sesimbi, zinc, uye calcium, kuderedza kunwa kwavo. Phytic acid inozivikanwawo kuva ine simba re antioxidant uye anticancer properties.

Ndezvipi zvinokonzerwa nekudya nyemba dzakawanda?

Kudya mhodzi dzakawandisainogona kukonzera kuputika, sezvo yakapfuma mufiber. Lentil Nekuti iyo yakakura sosi yeprotein, kudya zvakanyanya kunogona kusimbisa itsvo uye kutungamirira kumatombo eitsvo (kunyangwe ichi chisingawanzo mhedzisiro).

Nzira yekubika lentils?

nenyemba Zviri nyore kubika. Kusiyana nemamwe akawanda ma legumes, hapana pre-yakadzika inodikanwa uye inogona kubikwa isingasviki maminetsi makumi maviri.

Kuti ubvise tsvina, zvakakosha kushambidza zvakakwana usati wabika. nyemba dzako Izvo zvinoramba zviripo mukati maro zvakanyanya kuderedzwa nekubika.

Semagumo;

Inowanikwa nebrown, green, yellow, red kana black macalories mu lentils Iyo ine iron shoma, yakapfuma mune iron uye folate, uye inopa yakanakisa mapuroteni.

Iine hutano-inosimudzira polyphenols uye inogona kuderedza akati wandei chirwere chemoyo njodzi.