Kuyambira kalelo, mphodza zakhala chimodzi mwa zinthu zazikulu zomwe zimagwiritsidwa ntchito, zimadyedwa monga munthu wapamwamba, ndi anthu wamba. Lentil inali gawo lalikulu la zakudya za pafupifupi anthu onse, mosasamala kanthu za zachuma chawo. Anagwiritsidwa ntchito palimodzi mwachikhalidwe, ndipo nthawi zambiri mumakhala msuzi ndi msuzi. Mwamwayi, masiku athu ano, mphodza sizinapirire mpikisano wotere pakati pa tirigu, tsopano sichifunika kwambiri kuposa kale. Komabe, izi sizimakhudza zothandiza pulogalamu ya mphodza pa chakudya cha aliyense wa ife.
Kodi ndi chani pa mphodza?
Chimodzi mwa ubwino wake waukulu ndi chakuti sizingathe kuwonjezeka poizoni, nitrates ndi ma radio a nuclelides. Izi zikutanthauza kuti, zidzasungira katundu wake wonse mosasamala kanthu za zikhalidwe za kulima. Mwina chitetezo cha zakudya ndi chinthu choyamba chomwe mphutsi zothandiza.
Malungo ali ndi macro ambiri (potassium, calcium, magnesium, sodium , phosphorus, chlorine) ndi microelements (iron, iodine, fluorine, boron, nickel), mavitamini (A, B1, B2, PP, E). Amaphatikizansopo amino acid, isoflavonoids, zakudya zamagetsi ndi folic acid. Isoflavonoids amatha kuchita mankhwala opatsirana pogonana ndi khansa ya m'mawere, komanso mitundu yambiri ya mawere (3,7 g / 100 g) imaimitsa robot yamkati, kuchotsa poizoni ndi poizoni kuchokera m'thupi.
Mbali yapadera ya mphodza ndi yayikulu yokhudzana ndi mapuloteni a masamba, omwe amapanga 50%, kotero zimatengera malo otsogolera mu mapuloteni, apa pali zina zomwe zimathandiza mphutsi.
Ndikufunanso kuti lentiyi ndi gwero la tryptophan - amino acid, yomwe thupi limatembenuka kukhala serotonin (ili ndi udindo wa maganizo athu). Kulephera kwake kungapangitse kuvutika maganizo, kusokonezeka kwa mantha, kusokonezeka maganizo.
Kodi lenti zothandiza kwambiri ndi ziti?
Pali mitundu 10 ya lenti, yosiyana njira yokonzera, kulawa komanso mtundu, koma ndi lenti yothandiza kwambiri? Palibe yankho losavomerezeka, chifukwa momwe zilili ndizofanana, kotero kuti n'zosatheka kupanga mitundu yosiyana yomwe ingapitirire ena onse. Mitundu yambiri ya mphodza ndi:
- bulauni - musanayambe kuigwiritsa ntchito maola angapo, kapena ngakhale tsiku, amagwiritsidwa ntchito mu supu yophika;
- Chofiira, chophika mwamsanga, chogwiritsidwa ntchito mu supu ndi mbatata yosenda;
- zobiriwira - nyemba zowonongeka, nthawi zambiri zowonjezeredwa ku saladi;
- beluga - zochepa kwambiri, zoyenera msuzi kapena saladi, zimayenda bwino ndi masamba;
- Mbalame yakuda ndi yobiriwira, kukoma kwake, ndi bwino kuwonjezera pa saladi;
- teyi - imachepetsa mlingo wa shuga m'magazi, motero ndiwothandiza kwambiri kwa anthu omwe ali ndi shuga.
Kodi lentilo ndi yothandiza polemetsa?
Ma caloriki a mphodza zouma ndi 295 kcal pa 100 g, okonzeka pang'ono - 111 kcal. Chofunika kwambiri, lentilo imakhala ndi mafuta okha, ndipo chiwerengero cha glycemic ndi 30. Glycemic index - chizindikiro cha zotsatira za chakudya, atatha kumwa, shuga m'magazi. Pamene mukuchepetsetsa, tikulimbikitsidwa kuti tidye chakudya chochepa ndi GI (10-40) motero, yankho la funso ngati mphutsi zowonongeka ndi zothandiza - zothandiza ngati china chilichonse. Koma zopangidwa ndi mkulu wa GI ziyenera kupeĊµa, chifukwa msinkhu wa insulini m'magazi umapangitsa thupi kusunga mafuta.
Kuwonjezera pamenepo, mphodza imakhala ndi microelement molybdenum, yomwe imathandizira kupanga bwino kwambiri chakudya. Zakudya zamadzimadzi - zimapereka mphamvu yamadzimadzi, zimatetezera - zimawateteza ku chimbudzi chofulumira, ndiko kuti, kuphatikiza kwa chakudya ndi mitsempha kumatipatsa mphamvu zowonjezera.
Ngati mukufuna kuchotsa mapaundi angapo, ndiye kuti mukalandira chakudya chochokera ku mphodza, izi zidzatsagana, koma makamaka, muyenera kusankha njira yowonjezera ya zakudya pogwiritsira ntchito mphuno yokhayokha, popanda zowonjezera. Mutha kukhala pa monodiet ngati masiku asanu.