I-Lentil - umkhiqizo ongawuthandwa kakhulu, kodwa owaziwayo emibuthanweni yemifino. Into ewukuthi i-lentils, njengenye imifino, ingumthombo omuhle kakhulu weprotheyini yemifino, edlala indima ebalulekile ekwakheni ukudla komuntu ongatholi amaprotheni kusuka emithonjeni yezilwane. Kodwa-ke, izitsha ezidumile ezivela kwamalenti kanye nokulahleka kwesisindo - ziyisiphuzo esihle, zikuvumela ukuba udle imali encane, futhi unikeze umqondo ohlala njalo we-satiety isikhathi eside.
Kungani lentil ewusizo ekulahlekelweni kwesisindo?
Ngakolunye uhlangothi, i-lentile abilisiwe ngumkhiqizo wekhalori. Ku-100 g kukhona ama-310 kcal, angu-7.8 g amaprotheni no-20.1 g we-carbohydrates. Kodwa-ke, ngenkathi lokhu kudla kunempahla eminingi ewusizo - amavithamini B, nama-amino acids, kanye ne-fiber. Kukholelwa ukuthi ukusetshenziswa kwama-lentile njalo kungasusa umzimba we-toxin kanye ne-toxin, ngenkathi inikeza umphumela wokukhanya we-laxative. Iqinisa isimiso somzimba sokuzivikela, sikhulisa umzimba futhi sikwazi ukuqinisa umzimba.
Akunakwenzeka ukushiwo uhlu lwezinkomba zokungahambisani nezitsha ezivela ku-lentils ekulahlekeni kwesisindo:
- ukuqhubekela phambili kuya ku-flatulence;
- ukuzwela okwezintambo ezinamafutha;
- inkambo yangaphambilini yama-antibiotics noma i-biseptol;
- ukwamukelwa kwegatsha yokunciphisa isisindo;
- ukungaboni ngaso sonke isikhathi.
Kunoma yikuphi, akufanele usebenzise kabi umkhiqizo. Uma nje uhlanganisa izitsha ezivela lentile ekulahlekeni kwesisindo ekudleni kwakho izikhathi ezingu-1-2 ngesonto, ngeke ulilimaze umzimba.
Ungayipheka kanjani i-lens ukuze ulahlekelwe isisindo?
Indlela elula yokupheka i-lens ukuwilisa, futhi emanzini angagciniwe ukuze ugweme okuqukethwe okwedlulisa usawoti kumkhiqizo ophelile. Usawoti kungcono ukufaka isidlo esilungisiwe. Kungcono ukudla okusanhlamvu kungcono ukukhetha i-lentil ebomvu kakhulu, ebomvu. Izikhwama ezinombala ngaphezulu kwesobho, futhi ziluhlaza okwesaladi, njengoba zigcina umumo ngokuphelele, kodwa zidinga ukungena kuqala.
Bilisa i-lentile ebomvu ilula kakhulu - 1 inkomishi yezinkomishi ezomile ithatha izibuko ezimbili zamanzi. Ama-lentils adingeka ukuthi afakwe emanzini abilayo kakade, bese upheka ukushisa okungekho emaminithini angu-15 - ngaphandle kwalokho uzothola okuthile eduze kwe-puree ngokuvumelana. Uma kukhona uketshezi okwedlulele kwesokunxele, lahla umkhiqizo ophelile ku-colander.
Ukupheka kusuka ku-lentil yokulahlekelwa isisindo
Cabanga izitsha ezimbalwa ezikhanyayo nezondlo ezisekelwe ngamalenti angakwazi ukuhlukanisa itafula lakho.
Iphunga lephasi lesisindo sokulahlekelwa kwesisindo
Izithako:
- lentile eluhlaza - 250 g;
- amanzi - 0.5 l;
- anyanisi - 1 pc.;
- izaqathe ezincane - 1 pc.
Ukulungiselela
I-lentile eluhlaza ifakwe emanzini abandayo ngaphambi kokupheka amahora angu-4-6. Ngemuva kokuvuvukala, amanzi agcwala, kanti i-croup iyancishiselwa emanzini abilayo futhi iphekwe cishe imizuzu engama-40. Ngesikhathi esifanayo, yenza udoti we-anyanisi ne-izaqathe emgqeni wamafutha. Hlanganisa izithako, engeza usawoti kanye nezinongo ukunambitha.
I-Lentil soup isobho yokulahlekelwa isisindo
Izithako:
- lentile eluhlaza - 350 g;
- amanzi - 1.5 l;
- anyanisi - 1 pc.;
- utamatisi - ama-4 ama-pcs .;
- ugarlic, izinongo - ukunambitha.
Ukulungiselela
I-lentile eluhlaza ifakwe emanzini abandayo ngaphambi kokupheka amahora angu-4-6. Ngemuva kokuvuvukala, amanzi agcwala, kanti i-croup iyancishiselwa emanzini abilayo futhi iphekwe cishe imizuzu engama-40. Ngesikhathi esifanayo, lungisa u-anyanisi nosamatisi ngethonsi yamafutha, uwuguqule ube yindoda ehambisanayo. In the sauce utamatisi, engeza garlic kanye nezinongo, bese uhlanganise ukugqoka nge lentile abilisiwe. Uma ngabe ufisa, isidlo esiphelile singaba nomhlabathi nge-blender.
Ungakwazi ukuzimela ngokuzimela ukupheka i-lens ukuze ulahlekelwe isisindo, ubilise ngamanzi ahlukene futhi ungeze imifino ehlukahlukene, amakhambi nezinongo. Lo mkhiqizo uhlanganisa ngokugcwele imifino ehlukile engeyi-starchy, izinongo kanye namakhambi.