Lentils tsire-tsire masu tsire-tsire ne a cikin dangin legume wanda ke ƙara zama sananne a girki. Wannan al'adar ba dadi kawai ba ce, har ma da lafiya, musamman ga wadanda ke yin wasanni da kuma bin tsarin rayuwa mai kyau. Lentils shine abincin da ya dace don abincinku don ƙara yawan furotin da kuke buƙata don ci gaban tsoka.
Abin takaici, mutane da yawa sun raina wannan samfurin, amma a banza! Daga labarin zaku koya ainihin abin da lentil ke da amfani, menene rawar su a wasanni da abinci mai gina jiki. Ba za mu yi watsi da abubuwan hana amfani da shi ba, da kuma yanayin da lentils za su iya zama cutarwa.
Imar abinci mai gina jiki, abun cikin kalori da abun da ke cikin sinadarai
Babu wani memba na dangin legume wanda zai iya yin alfahari da babban abun cikin furotin kamar lentil. Baya ga sunadarai, wannan al'ada ta musamman tana ƙunshe da carbohydrates, fats, fiber, gishirin ma'adinai da bitamin a cikin ƙirar sunadarai. Duk waɗannan abubuwan haɗin suna cikin daidaitaccen adadi, sabili da haka suna da matsakaicin ƙimar abinci.
Akwai lentil iri da yawa:
- Brown shine mafi yawan iri-iri. Mafi yawanci, ana amfani da lentil masu launin ruwan kasa don yin miya, saboda hatsi an dahu sosai, amma suna kiyaye fasalinsu da kyau. Wannan iri ana bada shawarar a jika shi na mintina 20-30 kafin a dafa shi.
- Green - An yi amfani da shi don shirya salads na abinci da abinci na gefe. Baya buƙatar jiyya kafin girki.
- Red wani nau'in peeled ne, ma'ana, ba tare da saman kwasfa ba, yana da sauri fiye da sauran nau'ikan.
- Baƙi (beluga) shi ne nau'ikan dawa da yawa. Yayin girki, yakan canza launinsa zuwa haske, amma a lokaci guda baya rasa siffa, wanda hakan ke ba shi damar amfani da shi azaman gefen abinci.
- Rawaya - yayi kama da peas a cikin bayyanarta. Wannan nau'ikan ana daukar shi da yawa kuma ana amfani dashi a yawancin jita-jita.
Baƙar fata baƙar fata tana da abubuwan da ke kashe ɗarin jiki kuma tana cire abubuwa masu cutarwa daga jiki.
Kamar yadda kake gani, akwai yalwa don zaɓar daga, amma kowane nau'i yana da halaye na kansa da ƙimar abinci mai gina jiki. Da ke ƙasa akwai tebur wanda ke bayanin haɓakar sinadarai da darajar makamashi na kowane iri, dafaffe da bushe.
| Kalori / Gina a cikin 100 g | Ja (bushe) | Ja (dafaffe) | Green, rawaya, launin ruwan kasa (bushe) | Green, rawaya, launin ruwan kasa (dafa) | Black (bushe) | Baƙi (dafaffe) |
| Cellulose | 4.9 g | 1.9 g | 8.9 g | 3.8 g | 9.0 g | 5.5 g |
| Abincin kalori | 318 kcal | 100 kcal | 297 kcal | 105 kcal | 324 kcal | 145 kcal |
| Furotin | 23.8 g | 7.6 g | 24,3 | 8,8 | 35 g | 17 g |
| Carbohydrates | 56.3 g | 17.5 g | 48.8 g | 6,9 g | 53.1 g | 20 g |
| Kitse | 1.3 g | 0.4 g | 1.9 g | 0.7 g | 2.0 g | 0.5 g |
| Ironarfe | 7.6 g | 2.4 g | 11,8 g | 3.5 g | 17 g | 7 g |
| Potassium | 710 g | 220 g | 940 g | 310 g | 980 g | 350 g |
| Phosphorus | 320 g | 100 g | 350 g | 130 g | 420 g | 210 g |
| Beta carotene | 60 mcg | 20 mcg | a'a | a'a | a'a | a'a |
| Thiamine (B1) | 0.50 MG | 0.11 MG | 0.41 mg | 0.14 MG | a'a | a'a |
| Riboflavin (B2) | 0.20 MG | 0.04 MG | 0.27 MG | 0.08 MG | a'a | a'a |
| Niacin (PP) | 2.0 MG | 0,4 MG | 2,2 MG | 0.6 MG | a'a | a'a |
| Pyridoxine (B6) | 0.60 MG | 0.11 MG | 0.93 MG | 0.28 MG | a'a | a'a |
| Sinadarin folic acid (B9) | 100 mcg | a'a | 112 μg | a'a | a'a | a'a |
Kowane nau'in lentil yana da wasu abubuwa zuwa mafi girma, wasu kuma zuwa ƙananan, wasu abubuwa a cikin wasu nau'ikan sam basa nan. Koyaya, duk da wannan, lentil na dauke da mahimman abubuwan gina jiki ga jikin ɗan adam, kuma duk suna cikin sifar bioactive, wanda ke nufin cewa sun fi kyau da sauri.
Ya kamata a banbanta lentil ɗin da aka toro daban. Wannan samfurin yana da karuwar adadin amino acid, kuma amfaninta na yau da kullun yana taimakawa ga:
- inganta aikin tsarin narkewa;
- sabunta hanyoyin tafiyar da rayuwa cikin jiki;
- inganta rigakafi;
- maido da fata, karfafa tsarin gashi.
Yaran da aka toya sun ƙunshi iodine da yawa, alli, ƙarfe, magnesium da kuma mai mai ƙanshi. Abubuwan da ke cikin kalori na wannan samfurin shine 106.5 kcal a kowace g 100. Saboda irin wannan ƙarancin abun cikin kalori, matan da suke kan abinci suna amfani da wake da yawa.
Abubuwa masu amfani na lentil
Abubuwan fa'idodi masu fa'ida na lentil ga jikin mutum saboda gaskiyar cewa wannan samfurin yana da sauri kuma kusan kusan yana cikin jikin mutum, musamman, yana damuwa da furotin na kayan lambu. Abin lura ne cewa wannan hatsin ya ƙunshi ƙananan mai mai ƙima fiye da sauran ƙawon ƙabila, kamar su peas. Bugu da kari, lentil na dauke da sinadarin karfe mai yawa, don haka ana ba da shawarar ga masu fama da karancin jini.
Masana kimiyya da yawa suna jayayya cewa lentil na iya maye gurbin burodi har ma da nama a cikin kayan abincin su. Ga masu cin ganyayyaki, wannan samfurin abin nema ne na ainihi, saboda kusan yana maye gurbin furotin na dabbobi.
Lentils ya zama dole ne ga mutanen da ke fama da ciwon sukari. Ba ya ɗaga sukarin jini, amma dai yana daidaita shi ne saboda abubuwan da yake sha. Har ila yau, likitoci sun ba da shawarar cin naman alade ga waɗanda ke fama da cutar ciki ko maƙarƙashiya.
Abin sha'awa! Wannan legume baya tara nitrates da radionuclides. Abun tsarkakakke ne ba tare da ƙari ba. Ya zuwa yanzu, babu nau'in lentil iri-iri da aka sauya, wanda ke ƙaruwa don ƙoshin lafiya da abinci mai gina jiki.
Idan akwai matsaloli game da tsarin halittar jini, ya kamata ku kula da romon lentil. Tare da maganin da aka tsara, zai taimaka wajen jimre wa cutar.
Al'adar mai wadatar potassium tana inganta aikin zuciya sosai kuma tana da tasiri mai kyau akan tsarin jini.
Wannan legume yana da kyau ga mata. Samfurin ya ƙunshi isoflavones wanda zai taimaka yaƙi da cutar kansa. Bugu da kari, wannan sinadarin yana taimakawa wajen jimre damuwar da ke ciki, kuma yana matukar rage rashin jin dadi yayin al'ada. Ba a lalata Isoflavones bayan dafa abinci, wanda ke nufin cewa ana iya dafa wake a hanyoyi daban-daban.
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A cikin zamani na zamani, mata galibi suna fuskantar matsi da rashin bacci. Green lentil na iya taimakawa wajen kawar da waɗannan matsalolin. Ta hanyar shan shi a kai a kai, zaku shayar da jiki da tryptophan, amino acid wanda aka canza shi zuwa serotonin a cikin jiki. Rashin wannan sinadarin ne yake sanyawa mace saurin yin fushi da damuwa.
Wasu likitocin sunyi imanin cewa wannan lemun yana taimakawa wajen yaƙar rashin haihuwa.
Hakanan ana karfafawa maza gwiwa su sanya leda a cikin abincin su na mako-mako saboda suna ƙaruwa da jima'i sosai. Tare da rashin ƙarfi, masana ilimin abinci mai gina jiki suna ba da shawarar cin abincin naman alade sau 1-2 a mako.
Yaran da aka toya suna da fa'idodi iri ɗaya kamar na lentil na yau da kullun. Amma tsire-tsire ne suke ƙarfafa ƙwayar ƙashi, don haka yana da mahimmanci a ba da lentil ga yara (tabbas, idan babu rashin lafiyan samfurin).
Lentils da wasanni (dacewa da ginin jiki)
A cikin abincin 'yan wasa, lentil na da amfani kuma galibi ma samammen samfurin ne. Gaskiyar ita ce cewa wannan legume yana dauke da adadi mai yawa na furotin na kayan lambu, wanda ke saurin sha. Yawan furotin a cikin lambun ya kusa da na nama, kawai akwai bambanci guda ɗaya: koyaushe akwai cholesterol da kitse a cikin nama, kuma lentil tushen tushe ne na furotin mai narkewa mai sauƙi, wanda yake da mahimmanci a cikin gina jiki da sauran wasanni inda haɓakar tsoka take da mahimmanci.
Daga cikin dukkanin umesa lean legaumesan lega legan umesa legan itace, ana ɗaukar lentil a matsayin mai rikodin abun ƙarfe. Wannan microelement ne wanda zai baku damar kiyaye jijiyoyin jijiyoyin jiki da kuma hanyoyin jini a cikin tsari mai kyau. Zuciyar mai lafiya za ta ba ka damar ƙara kayaki kuma ba za ku ji damuwa ba.
Ga waɗanda ke da hannu cikin motsa jiki, lentil shima babban tushen makamashi ne. Babban abu shine amfani da wannan samfur akai-akai, kawai sannan zai zama mai yiwuwa a lura da canje-canje masu kyau a cikin jikinku.
Lentils a cikin abincin da ya dace
A cikin abinci mai gina jiki, samfurin yayi nesa da wuri na ƙarshe. An ƙirƙira yawancin abinci tare da wannan samfurin, akwai kuma shirye-shirye na musamman akan lentil don mutanen da suke da matsala tare da gallbladder. Lambar abinci na 5 ana ɗauka mafi mashahuri - wannan hanyar karatun tana taimakawa ba kawai don inganta jiki ba, har ma don rasa nauyi. Wannan abincin ya dogara ne akan yawan cin abinci - sau 5 a rana, yayin da dole ne a yankakke abincin. Lentils na ɗaya daga cikin abubuwan da aka yarda dasu don cin abinci # 5.
Abincin Lentil yana da ra'ayoyi da yawa masu kyau, amma bai kamata kuyi tsammanin asarar nauyi mai yawa daga gare su ba. A ƙa'ida, mata ba sa rasa kilogram 3 a kowane wata na abinci, tunda ingantaccen tsarin abinci shine daidaitaccen abinci wanda zai sauke jiki kawai.
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Mutane da yawa suna damuwa game da tambayar: "Me zai iya maye gurbin lentil akan abinci?" A madadin, zaku iya amfani da peas, wake, ko kaji. Amma yana da daraja maye gurbin lentil idan kawai sun ƙunshi furotin kayan lambu wanda zai iya narkewa sosai? A lokaci guda, kowane iri iri ɗaya yana da amfani: ja, kore, rawaya, lemu.
Kuna iya amfani da lentil don asarar nauyi a kowane nau'i, amma galibi galibi ana dafa shi ne a haɗe da wasu kayan lambu, kifi ko nama. Akwai adadi mai yawa na girke-girke da jita-jita waɗanda za a iya shirya su a kwanakin azumi. Zai iya zama miya, yankakken lentil, salat tare da shi, ƙari, ba a soke wake a matsayin abincin kwano. Kasance mai kirkirar abubuwa da kara abubuwa iri-iri a menu. Kar ka manta game da fure da aka yi da fure, suna da tasiri mai amfani a jiki, sauke shi.
Contraindications don amfani da cutarwa
Kodayake lentil na da fa'ida sosai, amma kuma suna da yawan takaddama ga gabatarwar su cikin abincin. Don kar a cutar da jiki, ya kamata a ci lentil da hankali ga mutanen da ke da matsala game da hanyar hanjin ciki, saboda wannan samfurin legirjin na iya ba da gudummawa ga samuwar gas. Wadanda ke fama da cutar dysbiosis su ma su daina amfani da lentils saboda wannan dalili.
Nasiha! Don kada a cika ciki, ana bada shawara a jiƙa ɗanyen hatsi kafin a dafa.
Idan kuna yawan cin lentils sau da yawa, dama shine fatarku zata bushe kuma ta daina zama mai laushi.
Doctors ba su bayar da shawarar ƙuntatawa game da abinci. Lentils za su kasance cikin ƙoshin lafiya idan aka ci su cikin matsakaici kuma aka haɗa su da sauran abinci. Sau biyu ko sau uku a mako ya isa ya cika jiki da duk abin da wannan al'adar ta wadata da shi.
Al'adar ta sabawa takamaiman mutane da gout.
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Sakamakon
Lentils samfuri ne wanda tabbas ya cancanci kulawa. Kwarewar amfani da wannan al'ada mai ban al'ajabi zai baku damar kafa kumburi, kiyaye tsarin jijiyoyin cikin kyakkyawan yanayi, sannan kuma zai taimaka wajen kiyaye lafiyar mata da maza.
