Ngethuba lokulahlekelwa kwesisindo kunconywa ukuba kusetyenziswe i-carbohydrates eyinkimbinkimbi, ummeli omele ukuba yi-lentil. Iimvumi zisebenzise njengendawo endaweni yenyama, ekubeni ineprotheni elula. I-Lentil yokulahleka kwesisindo ihambelana ngokufanelekileyo, kuba umxholo wayo wekharori unama-116 eekorikhi kwi-100 g. Ukongeza, inzuzo ebaluleke kakhulu yentsholongwane ukuhambelana kwayo nezinye iimveliso.
Kukho iintlobo ezininzi zeententili, kodwa ngubani na olungele ukulahlekelwa ngumzimba? Ngokombono wezondlo, ukhetho olufanelekileyo luyi-red lentil, kuba ingenayo ikhebhile, kwaye iqulethe izinto ezinobomi.
Kutheni i-lentil ewusizo ekulahlekelweni kwesisindo?
- Iqukethe i-iron ne folic acid, efunekayo ngumzimba wesetyhini.
- Ukubunjwa kweententili kubandakanya isixa esikhulu sefiber , esilungisa umsebenzi wesisu namathumbu.
- Kwakhona, ezi zityalo ziquka i-omega-3 kunye ne-omega-6, kunye namavithamini kunye nezinto ezilandelwayo.
- Ukongeza, iilentiy isilungiso esihle kakhulu esithintela ukuqala komhlaza.
- Oko kubalulekile, ezi ziqhamo aziqokeleli izinto ezinobungozi, ngoko ke ziyimveliso enobubele.
Ngenxa yezi zinto zisebenzisekayo, iilentils zinceda ukwandisa izinga lokunciphisa umzimba , ngoko ke, ukunciphisa umzimba.
Indlela yokupheka iilentili ekulahlekeni kwesisindo?
Inkqubo yokupheka ilula, kubalulekile ukukhumbula ukuba kufuneka ubilise amaqabunga emanzini ngaphandle kokongeza ityuwa. Inani lilandelayo: 1 tbsp. Ubhontshisi kufuneka uthathe 2 tbsp. amanzi. Amanzi kufuneka abiliswe aze afake iilenti. I-pan kufuneka ivalwe ngesibindi kwaye ibiliswe imizuzu eyi-15. Ukuba uyagqitha iilentili, ekugqibeleni uza kufumana amazambane ahlambulukileyo. Ipayipi ephekweyo kufuneka iphoswe kwi-colander ukuze isuse amanzi amaninzi.