I-Lentil - umkhiqizo ongeyena owaziwayo, kodwa owaziwayo kwimivutshane yemifuno. Into leyo kukuba i-lentils, njengamanye amagqabi, ngumthombo ongcono kakhulu weprotheni yemifuno, edlala indima ebalulekileyo ekwakheni ukutya komntu ongafumene iiprotheyini kwimithombo yezilwanyana. Nangona kunjalo, izitya ezithandwayo ezivela kwiilenti kunye nokulahleka kwesisindo - ziyanelisa, zivumela ukuba udle ixabiso elincinci, kwaye unika ithuba lokuhlala ixesha elide.
Kutheni i-lentil ewusizo ekulahlekelweni kwesisindo?
Ngakolunye uhlangothi, iilenti ezibilisiwe ziyimveliso yekhalori. Kwi-100 g kukho i-310 kcal, apho i-7.8 g yeprotheni kunye no-20.1 g we-carbohydrates. Nangona kunjalo, ngelixa le yokutya inezinto ezininzi ezincedo - iivithamini B, kunye nama-amino acids, kunye nefiber. Kukholelwa ukuba ukusetyenziswa rhoqo kweengcingo kungakunqanda umzimba weesxibisi kunye neesxinini, ngelixa kunika umbane wokukhanya. Iqinisa amandla omzimba, inyuse i-metabolism kwaye inika umzimba amandla okomeleza ngokubanzi.
Akunakwenzeka ukuba ungakhankanyi uluhlu lwezinto ezichasayo izitya kwiitentili zokulahleka kwesisindo:
- ukukhawuleza ukuthoba;
- ukwandisa uvakalelo kwiimbumba ezinqabileyo;
- Inkqubo yangaphambili ye-antibiotics okanye ibiseptol;
- ukwamkelwa kwe-bran ukwenzela ukulahleka kwesisindo;
- ukunganyamezeli.
Kukho nawuphi na, akufanele usebenzise kakubi nayiphi na imveliso. Ukuba uquka nje izitya ukusuka kwilenti yokulahleka kwesisindo ekudleni kwakho 1-2 ngeveki, awuyi kulimaza umzimba.
Indlela yokupheka iilentili ekulahlekeni kwesisindo?
Indlela elula yokupheka iilentili ukuyilisa, kunye namanzi angagqitywanga ukuphepha umxholo wetyuwa ongaphezulu komkhiqizo ogqityiweyo. Ityuwa ilungele ukongeza kwisitya esilungisiweyo. Kuba ukutya kukulungele ukukhetha unobumba obomvu, obomvu. I-Brown ifaka ngaphezulu kwesobho, kunye nokuluhlaza kumar saladi, njengoko igcina ummi ngokugqibeleleyo, kodwa idinga ukuhamba ngaphambi kokuhamba.
Ubilise i-lentils ebomvu ilula kakhulu - kwi-1 indebe yeebhaki ezomileyo ithatha iiglasi ezimbini zamanzi. Iilentili kufuneka zidibaniswe kumanzi abilayo, kwaye upheke ekushiseni okungekho ngaphezu kwemizuzu engama-15 - ngaphandle koko uza kufumana into efuphileyo kwi-puree ngokuvumelana. Ukuba kukho umthamo ogqithiseleyo, ushiye umveliso ogqityiweyo kwi-colander.
Ukupheka kwi-lentil yokulahleka kwesisindo
Cinga izimbalwa ezimbalwa zokukhanya kunye nezondlo ezisekelwe kwiingcingo ezingachaphazela itafile yakho.
Ipalaji yelungu lephaji lokulahleka kwesisindo
Izithako:
- iilentili eziluhlaza - 250 g;
- amanzi - 0.5 l;
- anyanisi - 1 pc.;
- iinqwelo ezincinane - 1 pc.
Ukulungiselela
Iilenti eziluhlaza zixutywe ngamanzi abandayo ngaphambi kokupheka iiyure ezingama-4-6. Emva kokuvuvukala, amanzi agxothwa, kwaye i-croup incitshiswa emanzini abilayo kwaye iphekwe malunga nemizuzu engama-40. Ngexesha elifanayo, yenza i-opiyiti ye-anyanisi kunye ne-karoti kwi-drop of oil. Hlanganisa izithako, yongeza ityuwa kunye neenongo ukuze uzonambitha.
I-Lentil isobho se-loss loss
Izithako:
- Iilenti eziluhlaza - 350 g;
- amanzi - 1.5 l;
- anyanisi - 1 pc.;
- iitamatato - 4 ii-pcs.;
- igalikhi, iziqholo - ukunambitha.
Ukulungiselela
Iilenti eziluhlaza zixutywe ngamanzi abandayo ngaphambi kokupheka iiyure ezingama-4-6. Emva kokuvuvukala, amanzi agxothwa, kwaye i-croup incitshiswa emanzini abilayo kwaye iphekwe malunga nemizuzu engama-40. Ngesikhathi esifanayo, lungiselela i-toast kunye ne-tomato kwi-drop of oil, uyijika ibe yindoda ehambelana. Kwi-tomato sauce, engeza igarlic kunye neziqholo, uze udibanise ukugqoka kunye neengcingo ezibilisiwe. Ukuba unqwenela, isidlo esipheleleyo sinokuthi sibe nomhlaba nge-blender.
Ungakwazi ukuzimela ngokuzimeleyo ukupheka iilentili zokulahleka kwesisindo, ubilise kwindawo ehlukeneyo yamanzi kwaye ungeze imifuno ehlukeneyo, izityalo kunye neziqholo. Le mveliso idibanisa ngokufanelekileyo kunye nemifuno engekho-starchy, imiphunga kunye nemifuno.