macalorie uye micronutrients Miti yeLentil ine mapoka matatu ezvokudya: mapuroteni, mafuta uye makabhohaidhiretsi. Imwe kushumira (1/2 kapu) yemashizha erenti ine 3,5 g yeprotein, 7,5 g yemacarbohydrates uye 0,25 g yemafuta. Mapuroteni anodiwa kuchengetedza hutano hwe skeletal system, ganda uye bvudzi. Mafuta uye makabhohaidhiretsi ndiwo musimboti wesimba remasero. Kana iwe uchiverenga macalorie, iwe uchashamisika kuti kushumirwa kwelentil nhungirwa kunongova nemacalorie makumi mana nerimwe chete, nepo kudyiwa kwemakoriyumu akabikwa kune 41 macalorie. Zinc uye mhangura Mbeu dzeLentil inzvimbo yakanaka yezinc nemhangura. Zinc inogadzirisa basa rema enzymes, uye inoitawo basa rakakosha muprotein synthesis, kugadzirwa kwehomoni uye inodzivirira masero eganda kubva pamhedzisiro yemahara radicals. Mhangura inokonzera hutano hwenheyo system, connective tissues uye mamiriro eropa. Imwe kushumirwa kwemhangura inomera ine 136 micrograms yemhangura (inova 15% yezuva nezuva yemhangura yevakuru) uye 0,6 micrograms ye zinc (8% yezuva nezuva yezvinc yevarume uye 6% yevakadzi). vhitamini C Nekuda kwekumera, zviri mukati mevhitamini C mune lentils zvakapetwa kaviri (3 mg uye 6,5 mg, zvichiteerana). Vitamin C inobatsira muviri kuburitsa makemikari anodiwa kuti huropi hushande, inotsigira immune system, uye inofambisa kutorwa kwesimbi kubva muchikafu. Maererano nemasayendisiti, kudya kwakapfuma muvhitamini C kunogona kuderedza njodzi yemamwe marudzi egomarara. Imwe kushumirwa kwerenzi nhungirwa ine 9% yeinokurudzirwa zuva nezuva yevhitamini C yevakadzi uye 7% yevarume. Nekudaro, kushumirwa kwemarenzi akamera ane iron shoma pane yakajairika tsanga (1,3 mg uye 3 mg, zvichiteerana) uye potassium (124 mg uye 365 mg, zvichiteerana). Iwe unogona kugadzirisa kushayikwa kwesimbi nekusanganisa lentil inomera ne tofu, mazambiringa akaomeswa kana prunes. Uye mhodzi dzesunflower nemadomasi zvichapfumisa ndiro neyakamera lentils ne potassium. Nzira yekumera lentils: 1) Sukurudza lentils zvakakwana mucolander pasi pemvura inoyerera uye woisa mumucheka mutete patireyi. Zadza nemvura kuitira kuti mvura ivhare zviyo, uye uende kwezuva. 2) Zuva rinotevera, shandisa mvura, simesa lentils, pfeka ndiro imwe chete, usasa zvishoma nemvura uye uvhare nematanho akawanda egauze akapeta. Zvinonyanya kukosha kuti nyemba "kufema". Mumamiriro ezvinhu aya, siya nyemba kune rimwe zuva. Chinhu chinokosha: nguva nenguva tarisai lentils uye musasa nemvura - zviyo hazvifaniri kuoma. Kana iwe uchida mamwe mabukira, mera mbeu kwemamwe mazuva akati wandei. Kunobva: healthliving.azcentral.com Dudziro: Lakshmi
2022-11-11