Kufanele udle kangaki ngeviki udali?

Isitshulu sikadali

Udali yizidumba esezihlale nathi izinkulungwane zeminyaka futhi namuhla kukhona abangazi ukuthi banikela ngani, kungani kuhle ukudliwa, ukuthi zidla kangaki, zingadliwa kusukela eminyakeni emingaki, njll. Siyeza ukuzoxazulula konke ukungabaza futhi sizokuqonda ukubaluleka kwalezi zidumba.

Ukudla i-lentile kunenzuzo kakhulu kunalokho abaningi abakholelwayo, akusona nje isidlo esinomsoco esicebile ku-fiber, njengama-chickpeas, ubhontshisi nemifino engenakubalwa, kodwa futhi inikeza inqwaba yezinzuzo emzimbeni wethu futhi namuhla sizohlangana nabo.

Sizokwazi futhi ukuthi ama-lentils, lokhu okusanhlamvu kwasendulo, kune-contraindications, uma kunomkhawulo ngenani lezinsuku zeviki, uma kungadliwa kunoma iyiphi iminyaka, njll. Kusukela manje kuya phambili, futhi kusukela manje, sithi i-legume ephephile kakhulu, kodwa inezingozi ezithile kubantu abathile.

Amanani okunempilo amagremu angu-100 we-lentils

Amalentili aphekiwe, okuwuhlobo oluvame ukusetshenziswa kakhulu lwale legume, anezimiso zokudla okunomsoco ezithakazelisayo kakhulu. Kuwo wonke amagremu ayi-100, inikeza 116 kilocalories, 20,13 amagremu amafutha, 1,80 amagremu kashukela, akukho cholesterol, 14,85 amagremu carbohydrate, 9 amagremu amaprotheni, cishe 8 amagremu fibre kanye 2mg kasawoti.

Le legume inikeza nochungechunge lwamavithamini namaminerali okufanele kwaziwe ukuze siqonde ukuthi kungani kubaluleke kangaka ukudla udali isonto lonke, kanye nokunye okusanhlamvu nokudla okuhlukahlukene.

I-100 amagremu we-lentils inikeza uvithamini A, B1, B2, B5, B6, B9 no-C. Ngakolunye uhlangothi, amaminerali abawahlinzekayo yizinc, insimbi, i-magnesium, i-phosphorus ne-potassium. Ngokungafani nodumo lwale legume olukushoyo, azicebile ngensimbi njengoba kubonakala.

Amagremu ayi-100 anikeza kuphela i-8,6 mg yensimbi, futhi lokho kungaphansi kakhulu kokunye ukudla. Eqinisweni, isinamoni iyona ehlinzeka ngensimbi eningi ngamagremu ayi-100. Okunye ukudla okunothe ngale mineral iclams, sea bream, pure cocoa powder, black pudding, coffee beans, textured soya beans, utamatisi omisiwe, njll.

Isidlo esihlanganisa udali, i-barbanzos, i-pasta notamatisi

Umthamo, ubudala kanye nendlela yokudla

Kubalulekile ukwazi ukuthi sineminyaka emingaki esingaqala ukuyinambitha legum, izindlela ezahlukene zokuwudla kanye nezikhathi esingawusebenzisa ngazo ekudleni kwethu kwamasonto onke. Kuye kwashiwo njalo ukuthi ama-legumes kufanele abe yingxenye yesisekelo sethu sokudla, futhi kuyiqiniso, njalo kuhlanganiswe nemifino, ukwandisa umthamo wezithelo, thatha imbewu, amantongomane, njll. Ngamafuphi, ukudla okuhlukahlukene, okunempilo nokulinganisela.

Ngakho-ke, esikhundleni sokunikeza indodana yethu okusanhlamvu okucutshungulwe kakhulu, kungcono ukukhuluma nodokotela wezingane noma isazi sokudla okunomsoco futhi wethule ukudla okuyikhwalithi futhi udale imenyu yokudla kwangempela ukuze kancane kancane ijwayelane nokudla okuqinile.

Udali ungangeniswa ekudleni kwengane kusuka ezinyangeni eziyi-6. Khumbula ukuthi ukwethulwa kokudla kumele kube kancane kancane, asikwazi ukubeka amagremu angu-50 ale legume ngaphambi kwalokho, kodwa kufanele sikhulise umthamo njengoba sibona ukuthi akukho ukusabela okubi. Lapho usukhulile ungadla ama-lentils kufika izikhathi ezi-3 ngesonto, njengoba ezinye izidumba kufanele zithathwe futhi zenze njalo ngezindlela ezihlukahlukene.

Okuhle ngalo mdumba wukuthi singawudla uphekiwe, ufakwe nelayisi, ufakwe amasaladi, uhlume, ugayiwe nemifino, uxutshwe nequinoa, isitshulu, ubhontshisi, i-pasta nemifino nama-lentils, nokudla kwasolwandle, ama-tacos nemifino emisha kanye udali, njll.

izinzuzo zokudla udali

Manje singena ngokugcwele ingxenye enkulu yendaba, futhi kungukuthi ngemva kokwazi ukuthi sineminyaka emingaki singaqala ukwethula le legume nokuthi lapho sesikhulile singayidla kuze kube izikhathi ezingu-3 ngesonto, sidinga kuphela ukucindezela kokugcina ukuze sizikholise. ukuthi kuhle kangakanani ukuthatha udali emizimbeni yethu.

Zisiza ukugaya

Ukudla le legume kuthanda ukugayeka kokudla, futhi lokhu kungenxa yokuthi kwandisa umuzwa wokusutha futhi kunama-calories ambalwa kakhulu. Lokhu, futhi, kusisiza ukuba silahlekelwe isisindo futhi i-fiber yayo iqala ukusebenza kusukela ekuqaleni kwesimiso sokugaya ukudla, okwenza yonke inqubo ibe nempilo yomzimba.

Okubi nje ukuthi ukweqisa kwe-lentil kungabangela ukugcwala okukhulu kwe-flatulence futhi lokho kungenxa yokuthi i-fiber equkethe ayigayeki emathunjini amancane futhi emathunjini amakhulu aguqulwa abe yigesi.

Umthombo we-B9 wokukhulelwa

Ngesikhathi sokukhulelwa kubaluleke kakhulu ukuthi umama adle uvithamini B9, owaziwa nangokuthi i-folic acid. Into elungile kakhulu ukuyidla ngaphambi kokukhulelwa noma okungenani ngemva kwesonto lesithathu.

El i-folic acid Kubaluleke kakhulu ekukhuleni okujwayelekile kombungu emasontweni awo okuqala nakuso sonke isikhathi sokukhulelwa. I-lentils ayilungile kuphela kwabesifazane abakhulelwe ngenxa ye-vitamin B9, kodwa futhi ngoba iwumthombo osheshayo wamanye amavithamini afana no-A, iqembu B no-C, kanye namaminerali abalulekile akhuthaza ukukhula okufanele kwe-fetus futhi avimbele i-anemia.

Isitshulu sikadali namazambane

Zehlisa ushukela wegazi

Ama-carbohydrate amuncwa kancane, ngakho-ke avimbela ukukhuphuka kweglucose yegazi, anikeze ukusutha okukhulu ukugwema ukudla okulula phakathi kokudla futhi ngenxa ye-fiber cholesterol yehla kanye nomfutho wegazi ophakeme wehla.

Ukubaluleka kwefiber kuqhubekela phambili, futhi wukuthi ngaphandle kokulawula ukuhamba kwamathumbu, nakho konke esikuchazile endimeni edlule, kuyasiza nasekukhipheni ubuthi emzimbeni ngokuwuhlanza oketshezini, ubuthi kanye nemfucuza. Okubi kuphela ukuthi, phakathi kwe-fiber eningi, singalahlekelwa amaminerali, kodwa akukhathazi.

Kuvikela isimiso sezinzwa

Lokhu kuyisihluthulelo, futhi kungenye yezinzuzo ezinhle kakhulu zale legumes. Ama-lentils anamavithamini B, ikakhulukazi B1, B2, B5, B6 no-B9. Uma ziphekwe zingalahlekelwa imiphumela yazo, kodwa siwadla ahlumile, sizuza zonke izakhiwo zawo.

Okwenziwa yi-lentile kusivikela kukho ukucindezeleka kanye nesimo sengqondo esibi, ukuze singalimazi isimiso sethu sezinzwa. La mavithamini asiza futhi ekulawuleni amahomoni emizimba yethu.

Contraindications lesi sifo

Akukhona konke okwakuzoba kuhle njengoba kubonakala. Ngokuphikisana ne-legume eyisisekelo njengale, asifuni ukukwethusa, ngokuphambene nalokho, sifuna ukumemezela ukuthi kufanele uthathe izinyathelo zokuqapha uma uguliswa ubhontshisi wesoya, uphizi, amantongomane noma imbewu, ukusetshenziswa kwe-lentils akukhuthazwa.

Futhi akufanele zidliwe yilabo abanenkinga ye-gout noma amazinga aphezulu e-uric acid. Zingadliwa, kodwa ngamanani amancane kakhulu futhi zihlukaniswe kabanzi ngesikhathi, ngenxa yokuqukethwe okuphezulu kwe-purine.

Uma singama-celiac, kungcono ukuthenga ama-lentile ngobuningi, njengoba lawo ahlanganisiwe, esedlule amabhande okuthutha ahlukene futhi ecutshungulwa, angase aqukathe iminonjana ye-gluten. Ukwenza lokhu, sincoma ukuthi ufunde ilebula ngokucophelela futhi uthenge kuphela leyo ecacisa ukuthi ayinagluten.


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