Izinzuzo zikaLentil, Izingozi kanye Nenani Lokudla Okunempilo

I-Lentil, igama lesayensi I-lenin Ceinarisi-legume ethole indawo esikweni lokupheka lamasiko amaningi ahlukene. Lokhu ikakhulukazi ngoba kunomsoco.

Nakuba kuwukudla okusetshenziswa kakhulu e-Asian naseNyakatho Afrika, kuwukudla okusetshenziswa kakhulu namuhla. ukukhiqizwa kwe-lentil KuseCanada.

ama-calories ku-lentils Ine-fiber ephansi, iphezulu kuma-amino acid nama-antioxidants. Kuyasiza kakhulu emzimbeni.

ngezinhlobo ezahlukene udali Zonke ziqukethe inani elikhulu lamavithamini, amaminerali nama-carbohydrate. Lokhu kusiza ukugcina izinga lamandla lisezingeni eliphezulu.

esihlokweni "yini i-lentil", "ziyini izinzuzo ze-lentils", "yimaphi amavithamini aku-lentil", "ziyini izinhlobo nezici ze-lentils" imibuzo izophendulwa.

Izinhlobonhlobo zeLentil

I-Lentil Ahlukaniswa ngombala wawo, ngokuvamile osukela kophuzi, obomvu kuya koluhlaza, onsundu, noma omnyama. imidlalo uhlobo lwe-lentil Inokwakheka okuyingqayizivele kwe-antioxidant kanye ne-phytochemical.

udali onsundu 

Bu uhlobo lwe-lentil Ine-flavour epholile futhi isetshenziselwa isobho, izitsha zenyama kanye namasaladi. 

udali oluhlaza

udali oluhlazaIlungele izitsha zangasese noma amasaladi.

Udali obomvu nophuzi

Bu uhlobo lwe-lentil Inokunambitheka okumnandi. Ngokuvamile isobho patties esetshenziswa ukwenza.

udali omnyama

Ngenxa yokuthi ziyacwebezela futhi zimnyama, zibukeka njenge-caviar. udali omnyama Inephunga elimnandi, ukuthungwa okuthambile futhi isetshenziswa ngokuphelele kumasaladi.

Okuqukethwe Okunomsoco Kwelenti

I-LentilIqukethe amavithamini B, i-magnesium, i-zinc ne-potassium.

Isilinganiso samaprotheni we-lentils, ingaphezu kuka-25%, okwenza kube enye indlela enhle kakhulu yenyama. Futhi enkulu yensimbi Iwumthombo wemisoco futhi yengeza amaminerali abadla imifino abangenawo.

Izinhlobo ezahlukene ze-lentils 198 inkomishi (XNUMX amagremu), nakuba okuqukethwe kwezakhi kuhluka kancane udali ophekiwe ngokuvamile inikeza imisoco elandelayo:

Amakhalori: 230

Ama-carbohydrate: 39.9 g

Amaprotheni: 17,9 gram

Amafutha: 0.8 amagremu

I-fiber: 15.6 amagremu

I-Thiamine: 22% weReference Daily Intake (RDI)

I-Niacin: 10% ye-RDI

I-Vitamin B6: 18% we-RDI

I-Folate: 90% we-RDI

I-Pantothenic acid: i-13% ye-RDI

Insimbi: 37% we-RDI

I-Magnesium: 18% ye-RDI

I-Phosphorus: 36% ye-RDI

I-Potassium: 21% we-RDI

I-Zinc: 17% ye-RDI

Ithusi: 25% ye-RDI

IManganese: 49% we-RDI

udali wakho Ine-fiber ephezulu, ekhuthaza ukunyakaza kwamathumbu okuvamile kanye nokukhula kwamagciwane anempilo amathumbu. ukudla udaliIthuthukisa ukusebenza kwamathumbu jikelele ngokwandisa isisindo sendle.

Ayrıca, udaliIqukethe izinhlobonhlobo eziningi zezitshalo ezizuzisayo ezibizwa ngokuthi ama-phytochemicals, eziningi zazo ezivikela izifo ezingapheli njengesifo senhliziyo nesifo sikashukela sohlobo 2.

Yiziphi Izinzuzo Ze-Lentil?

Okuqukethwe kwe-polyphenol kunikeza izinzuzo ezinamandla

I-Lentil Icebile ngama-polyphenols. Lezi yisigaba samakhemikhali e-phytochemicals akhuthaza impilo.

njenge-procyanidin ne-flavanols udaliKuyaziwa ukuthi amanye ama-polyphenols atholakala kumsedari anemiphumela eqinile ye-antioxidant, anti-inflammatory kanye neuroprotective.

Ucwaningo lweshubhu lokuhlola udali wakho ithole ukuthi icindezele ukukhiqizwa kwe-molecule ekhuthaza ukuvuvukala i-cyclooxygenase-2.

Ukwengeza, lapho ihlolwa elebhu ama-polyphenols ku-lentilsyakwazi ukunqanda ukukhula kwamangqamuzana omdlavuza, ikakhulukazi emangqamuzaneni esikhumba anomdlavuza.

Ama-polyphenols ku-lentils Kungase futhi kubambe iqhaza ekuthuthukiseni amazinga kashukela egazini.

Ucwaningo lwezilwane abadla imbilaithole ukuthi isiza ukwehlisa amazinga kashukela egazini nokuthi izinzuzo azibangelwa nje ama-carbohydrate, amaprotheni, noma okuqukethwe kwamafutha. Nakuba kungakaqondwa okwamanje, ama-polyphenols angase azinzise amazinga kashukela egazini.

futhi udaliKuphinde kushiwo ukuthi ama-polyphenols emafutheni omnqumo awalahlekelwa yizinto eziwusizo ngemva kokupheka.

Ivikela inhliziyo

ukudla udalizihlotshaniswa nengozi ephansi yesifo senhliziyo, njengoba zinemiphumela emihle ezicini eziningi eziyingozi.

Ocwaningweni lwamasonto ayi-2 kubantu abangama-48 abakhuluphele noma abakhuluphele abanesifo sikashukela sohlobo 8, indebe eyodwa kwezintathu (amagremu angama-60) ngosuku. ukudla udali Kutholwe ukwandisa amazinga e-cholesterol e-HDL “enhle” futhi yehlisa kakhulu “okubi” i-LDL cholesterol namazinga e-triglyceride.

I-Lentil Kungasiza futhi ukwehlisa umfutho wegazi. Ocwaningweni lwamagundane, abadla imbila Kube nokwehla okukhulu emazingeni omfutho wegazi kunalabo abadla uphizi, uphizi noma ubhontshisi.

Ayrıca, udali Amaprotheni ayo angavimbela i-angiotensin I-converting enzyme (ACE), evame ukubangela ukuminyana kwemithambo yegazi, ngaleyo ndlela andise umfutho wegazi.

Amazinga aphezulu e-homocysteine ​​​​angenye ingozi yesifo senhliziyo. Lezi zingakhula uma ukudla kwakho kwe-folate kunganele.

I-Lentil Njengoba iwumthombo omkhulu we-folate, isiza ukuvikela ukwakheka kwe-homocysteine ​​​​eqile emzimbeni.

Ukukhuluphala ngokweqile noma ukukhuluphala ngokweqile kwandisa ingozi yesifo senhliziyo, kodwa ukudla udaliKungase kusize ukunciphisa ukudla okuphelele. Ikugcina ugcwele futhi ibhalansisa izinga likashukela egazini.

Ivimbela ukuqunjelwa

Njalo ukudla udaliInezinzuzo eziphawulekayo zokugaya. I-fiber ekuwo isekela ukugayeka kokudla esikudlayo.

Khonamanjalo inyakazisa amathumbu ngaleyo ndlela iqinisekise ukukhishwa okufanele kwemfucuza emzimbeni. Isebenza futhi njengokudla kwamagciwane anempilo ahlala emathunjini. Ngakho, kusiza ukuvimbela ukuqunjelwa.

Isiza ukwehlisa ushukela

Ngokungafani nama-carbohydrate alula udaliisiza ukwehlisa ushukela wegazi. Ama-carbohydrate amuncwa kancane, enye yawo isitashi. Isekela ukuguqulwa kukashukela ube amandla futhi inciphisa ingozi yesifo sikashukela.

Isiza ukwakha imisipha yemisipha

I-LentilInenzuzo ekwakheni nasekuqiniseni imisipha yemisipha. Iqukethe amaprotheni yenani eliphezulu le-biological, elithinta ukubuyiswa kwemisipha ngemva kokusebenza komzimba okunomthelela omkhulu. Ama-carbohydrate amuncwa kancane akhuphula izinga lamandla nokusebenza kwezemidlalo.

Isiza ukuvimbela i-anemia

I-Lentil Inikeza umzimba amanani abalulekile ensimbi, i-magnesium ne-zinc. Lawa ngamaminerali abalulekile adingekayo kubantu abane-anemia.

Lawa maminerali abandakanyeka ekwakhekeni kwamangqamuzana abomvu egazi, ancishiswa yi-anemia. Ziphinde zisekele ukusebenza kwamangqamuzana futhi zinciphise izimpawu zokukhathala.

Ivikela isimiso sezinzwa

ukudla udalikuhle kakhulu ekuvimbeleni ukuphazamiseka kwesistimu yezinzwa. Inani eliphakeme le-B-complex kokuqukethwe kwalo lithuthukisa ukuxhumana kwezinzwa futhi liyivikele ekonakalisweni okubangelwa ama-radicals mahhala.

ulwa nomdlavuza

udali wakho Ama-polyphenols akuwo ahlinzeka ngokuvikela umdlavuza futhi asiza ngisho nokwelapha umdlavuza. Ucwaningo lubonisa ukuthi lungasiza kanjani ekuvimbeleni izinhlobo ezahlukene zomdlavuza, okuhlanganisa umdlavuza webele nowokhololo.

Ibhalansisa amazinga e-pH omzimba

I-Lentil Ingenye yemithombo ye-alkaline yamaprotheni, ngakho isiza ukulinganisa amazinga we-pH emzimbeni futhi ikhuthaze impilo enhle. I-LentilIvimbela i-acidity eyenzeka uma udla ukudla okugayiwe kanye noshukela ngokweqile.

I-Lentil lokhu kulwa ne-asidi futhi kukhuthaze ukukhula kwamagciwane amathumbu anempilo.

Ithuthukisa impilo yobuchopho

I-Lentil inani elikhulu i-folate kuhlanganisa. I-Folate, njengezinye izakhi ezimbalwa (i-iron ne-omega-3s), ithuthukisa amandla obuchopho. Ucwaningo lubonisa ukuthi i-folate ingavimbela ukudangala nokuwohloka komqondo njengoba abantu bekhula.

I-Folate iphinde yehlise amazinga ama-amino acid athile aphazamisa ukusebenza kobuchopho.

Kuqinisa amasosha omzimba

I-Lentiliyiminerali enhle, i-mineral eyaziwa ukuqinisa amasosha omzimba. selenium umthombo. I-Selenium ivuselela ukusabela kwama-T cell, okungamaseli omzimba abulala izifo. kulentile I-fiber yokudla inomthelela ekugomeni. 

ulwa nokukhathala

I-Lentil Njengoba iwumthombo omuhle kakhulu wensimbi, ingavimbela ukuntuleka kwe-iron. Inani elincane le-ayoni emzimbeni libangela ukuzizwa uvilapha futhi ukhathele. I-Vitamin C isiza ukumunca kangcono okusansimbi ekudleni. I-Lentil Iwumthombo wakho kokubili okusansimbi kanye novithamini C.

Icupha umsebenzi we-electrolyte

ama-electrolyteidlala indima ebalulekile ekusebenzeni kahle kwamangqamuzana nezitho zomzimba. I-Lentiliqukethe inani elihle le-potassium, i-electrolyte elahlekile ngesikhathi sokuzivocavoca. I-LentilI-Potassium emzimbeni isebenza njenge-electrolyte ngokugcina inani loketshezi emzimbeni.

Izinzuzo zeLentil Esikhumba Nezinwele

Amavithamini ku-lentils, amaminerali nama-amino acid athinta kahle izinwele nesikhumba. Ukumuncwa kwalezi zakhi kwandisa ukuvuselelwa kwamangqamuzana. Ukuvimbela ukuguga ngaphambi kwesikhathi, lokhu kubalulekile.

Futhi, njengoba iqukethe amaprotheni kanye ne-vitamin E, kunenzuzo ukusheshisa ukuphulukiswa kwesikhumba uma kukhona ukusikeka noma amanxeba. Amaminerali okuqukethwe kwawo avimbela izinwele ukuba buthakathaka kanye nokulahlekelwa izinwele ngokweqile.

Ingabe Udali Buthaka?

Nakuba kungekona ukudla okuyisimangaliso kokunciphisa umzimba, udali kungasiza ukuncipha. I-Lentil Inama-kilojoule aphansi futhi inomsoco kakhulu, ngakho-ke iwukudla okufanele ukwehlisa isisindo ngaphandle kokulamba noma ukuntula noma yiziphi izakhamzimba.

Futhi, iqukethe cishe awekho amafutha, ngakho-ke ingadliwa ngaphandle kokwesaba ukuzuza isisindo. Okokugcina, okuqukethwe kwefayibha kukusiza uzizwe ugcwele isikhathi eside, okuwukhiye wokulawula ukudla.

Izinzuzo Zamalenti Kwabesifazane Abakhulelwe

Omama badinga amaprotheni engeziwe. I-fiber ekulegumes ilwa nokuqunjelwa, inkinga evamile ngesikhathi sokukhulelwa.

kwabesifazane abakhulelwe udaliI-Folate esikhumbeni inciphisa ingozi yokukhubazeka kwe-neural tube nezinye izinkinga kusana olusanda kuzalwa. Kutholakale i-folate enganele eyenza ingane ibe sengozini yezifo ezigabeni zakamuva zokuphila. 

I-LentilKubaluleke ngokufanayo komama abancelisa ibele. Ngaphezu kwamaprotheni kanye ne-folate, le legume iqukethe ezinye izingxenye ezibalulekile.

Iyini ingozi ye-lentils?

Ama-antinutrients angathinta ukumuncwa kwezakhi

I-Lentilkungathinta ukumuncwa kwezinye izakhi antinutrients Iqukethe.

AmaLectin

AmaLectin Ingakwazi ukumelana nokugayeka kokudla futhi ibophezele kwezinye izakhamzimba, ivimbele ukumuncwa kwayo.

Futhi, ama-lectins angabopha kuma-carbohydrates odongeni lwamathumbu. Uma zidliwe ngokweqile, zingaphazamisa umgoqo wamathumbu futhi zikhulise ukungena kwamathumbu emathunjini; Lesi simo naso amathumbu avuzayo Obeye aziwe njengo

Ukuthola ama-lectins amaningi ekudleni kungandisa ingozi yokuba nesifo sokuzivikela komzimba, kodwa ubufakazi bokusekela lokhu bunomkhawulo.

I-Lectins ingase ibe nezinto ezilwa nomdlavuza kanye ne-anti-bacterial. Uma uzama ukunciphisa ukusetshenziswa kwe-lectin, cwilisa amalenti ngobusuku bangaphambilini bese ulahla amanzi ngaphambi kokupheka.

Ama-tannins

I-Lentil ekwazi ukubopha amaprotheni ama-tannins kuhlanganisa. Lokhu kungaphazamisa ukumuncwa kwezinye izakhamzimba.

Ikakhulukazi, kukhona ukukhathazeka ngokuthi ama-tannins angase aphazamise ukumuncwa kwensimbi. Kodwa-ke, ucwaningo lubonisa ukuthi amazinga e-iron ngokuvamile awathintwa yi-tannin evela ekudleni.

Ngakolunye uhlangothi, ama-tannins aphezulu kuma-antioxidants akhuthaza impilo.

I-Phytic acid

I-phytic rebeltI-Phytates, noma i-phytates, imunca amaminerali anjenge-iron, i-zinc, ne-calcium, enciphisa ukumuncwa kwawo. I-Phytic acid yaziwa nangokuthi inezindawo ezinamandla zokulwa nomdlavuza kanye ne-antioxidant.

Iyini imiphumela emibi yokudla ama-lentils amaningi?

Ukudla ama-lentile amaningikungabangela ukuqunjelwa, njengoba kunothile nge-fiber. I-Lentil Ngenxa yokuthi iwumthombo omkhulu wamaprotheni, ukudla kakhulu kungacindezela izinso futhi kuholele ngisho nasezinso ezinso (nakuba lokhu kuwumphumela ongavamile kakhulu).

Indlela yokupheka ama-Lentils?

udali Kulula ukupheka. Ngokungafani neminye imidumba eminingi, akukho ukucwiliswa emanzini okudingekayo futhi kungaphekwa ngaphansi kwemizuzu engama-20.

Ukuze ususe ukungcola, kuyadingeka ukugeza kahle ngaphambi kokupheka. udali wakho Okuqukethwe kwe-antinutrient kuyo kuncishiswa kakhulu ngokupheka.

Ngenxa yalokho;

Itholakala ngombala onsundu, oluhlaza okotshani, ophuzi, obomvu noma omnyama ama-calories ku-lentils Inensimbi encane, inothile ngensimbi ne-folate, futhi iwumthombo omuhle kakhulu wamaprotheni.

Iqukethe ama-polyphenol akhuthaza impilo futhi ingase yehlise izici ezimbalwa zengozi yesifo senhliziyo.