Lentils: Mabhenefiti, Zvivakwa uye Mashandisiro muKitchen

  • Lentils ndiwo sosi yakanaka kwazvo Vegetable mapuroteni, iron uye fiber, yakanakira kudya kwakadzikama uye kwezvinomera.
  • Kune marudzi akasiyana-siyana emhashu, akadai brown, beluga uye tsvuku, imwe neimwe iine maitiro akasiyana ekubika kwakasiyana.
  • Kusiyana-siyana kwavo mukicheni kunobvumira kuti vagadzirire mukati Mbeu, saladi, veggie burgers nezvimwe.
  • Kudya nyemba nguva dzose kunobatsira kunatsiridza hutano hwemwoyo, kudzora shuga yeropa uye kudzivirira kupererwa neropa.
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3 maminitsi

Lentil muto

ari lens Ndiwo mamwe emhando dzinokosheswa kwazvo mugastronomy yenyika nekuda kwavo huwandu hwekudya hwakakwana, kuita zvakasiyana-siyana mukicheni y hutano hunobatsira. Kuvapo kwavo mutsika dzakasiyana-siyana kwakavabvumira kuti vadyiwe mumhando dzakasiyana dzekubika, kubva pakudya uye soups kusvika kumasaladi nemabhaga emiriwo.

Mabviro uye marudzi enyemba

Nyemba dzine nhoroondo yemakore chiuru, ichiva chimwe chezvirimwa zvekutanga kurimwa nevanhu. Mabviro ayo anowanikwa mu Middle East, kwadzakadyiwa makore anopfuura 9,000 XNUMX apfuura. Kubva ipapo, kurimwa kwayo kwakawedzera pasi rose, kuchienderana nemamiriro ekunze akasiyana uye ivhu.

Madhiri ane nyemba

Kune akasiyana mhando dzenyemba Izvo zvakasiyana muhukuru, ruvara uye magadzirirwo, zvichivapa akasiyana maitiro ekushandisa mukugadzirira kwakasiyana:

  • brown lentil: Diki uye shava, inobata chimiro chayo zvakanaka kana yabikwa.
  • Castilian blond lentil: Huru muhukuru uye yero kana orenji muruvara.
  • green lentil: Girazi rakasvibira muruvara uye rinofarirwa zvakanyanya nekuda kwekunyorova kwayo.
  • Beluga lentil: Yakadzika dema muruvara uye idiki, ine yakakwira mapuroteni.
  • red lentil: Inowanikwa muIndia cuisine uye inoputsika nyore kana yabikwa.

Nutritional properties ye lentils

Lentiri ndea chikafu chinovaka muviri zvakanyanya uye inokurudzirwa muzvokudya zvine utano. Vakapfuma mu:

  • Vegetable proteins: Iwo ane pakati pe20-25% mapuroteni, achivaita yakanakisa imwe nzira kune nyama yekudya kwemuriwo.
  • Fibre: Vanokurudzira kufamba kwemukati uye vanobatsira kuderedza cholesterol.
  • Zvinokosha zvicherwa: Vanopa iron, potassium, phosphorus uye magnesium, izvo zvakakosha kumuviri.
  • B mavhitaminzi akaoma: Zvakakosha kune cellular metabolism uye nervous system.

Kutenda kune yavo yakaderera mafuta emukati uye kusavapo kwecholesterol, lentils yakanakira kudya kwakakwana uye kune utano.

Zvakanakira kudya nyemba

Kusanganisira lentils mukudya kwako nguva dzose kunopa hutano hwakawanda:

Zvokudya zvakasiyana-siyana nenyemba

  • Kuvandudza hutano hwemwoyo: Yayo yakakwirira fiber uye antioxidant yemukati inobatsira kuderedza cholesterol uye kudzora BP.
  • Vanodzivirira anemia: Ndiyo imwe yenzvimbo dzakanakisisa dzesimbi yemuriwo, yakanakira vanhu vane iron inoshaya.
  • Vanogadzirisa shuga yeropa: Macarbohydrates ayo anononoka-kutora anodzivirira glucose spikes.
  • Vanobatsira kugaya: Vanokurudzira maruva emukati uye kuderedza dambudziko rekudya.

Tsvaga zvimwe nezve kubatsira kwenyemba pane yedu webhusaiti.

Kushandiswa kweCulinary uye mabikirwo ane lentils

Lentils inogona kubikwa nenzira dzakawanda, kubva Hot ndiro vakakwira matsva mabikirwo uye chiedza.

Mabikirwo echivanhu

  • Idare ne chorizo: Chikafu chechinyakare muSpain, chine nyemba dzakabikwa nechorizo ​​​​nemiriwo.
  • Lentil muto: Classic kugadzirira nekaroti, hanyanisi, mhiripiri uye zvinonhuwira.
  • Muto weLentil: Yakanakira mazuva anotonhora, ine muto wakakura.

Kureruka uye miriwo sarudzo

  • Lentil saladi: Yakasanganiswa nemhiripiri, hanyanisi uye tomato.
  • Lentil burgers: Yakakwana seimwe vegan imwe nzira kune nyama burgers.
  • Lentil hummus: Musiyano pane yechinyakare chickpea hummus.
Nyaya inoenderana:
Maitiro ekuunza marume mune chako chikafu

Mazano ekubika nyemba

Kuti iite zvakanyanya zvezvivakwa zvayo uye kuwana yakakwana kubika, chengeta aya matipi mupfungwa:

  • Kunyura: Madiki madiki haadi kunyikwa, asi makuru anogona kusiiwa mumvura kwemaawa mashoma.
  • kubika kwakakodzera: Bika pamoto wakaderera kuti udzivise kuparara.
  • Kuchengetedza: Zvichengete munzvimbo inotonhorera, yakaoma kuchengetedza kutsva kwadzo.
  • Wedzera kunaka kwayo: Kuwedzera zvinonhuwira zvakadai sepaprika, bay leaf kana kumini kunovandudza kunaka kwayo.

Lentils chikafu chakakosha chekudya kwakaringana, kupa mapuroteni, fiber uye mamineral akakosha. Kuita kwavo kwakasiyana-siyana mukicheni kunoita kuti ive yakanaka kune chero mhando yekudya, kubva kune yechinyakare ndiro kusvika kune itsva uye ine hutano mabikirwo.


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  1. Inotarisira iyo data: Miguel Ángel Gatón
  2. Chinangwa cheiyo data: Kudzora SPAM, manejimendi manejimendi.
  3. Legitimation: Kubvuma kwako
  4. Kutaurirana kwedata
  5. Dhata yekuchengetedza: Dhatabhesi inobatwa neOccentus Networks (EU)
  6. Kodzero: Panguva ipi neipi iwe unogona kudzora, kupora uye kudzima ruzivo rwako

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