IILENTILE: IINDIDI, IZIBONELELO ZEZEMPILO, ISONDLO KUNYE NEENDLELA ZOKUPHEKA

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Kufuneka ubukele

Ungaphoswa

Ekhaya Impilo Isondlo Isondlo oi-Neha Ghosh Ngu UNeha Ghosh Nge-4 kaDisemba ngo-2018

Ukutya okutyiwa yiIndiya akuphelelanga ngaphandle kweelentile kuba kumnandi, kunesondlo kwaye ngumthombo wexabiso eliphantsi weprotheni. I-Lentil curry iyimfuneko kwisidlo sasemini okanye kwitafile yesidlo sangokuhlwa kwikhaya laseIndiya. Ukuba yeyosapho lweembotyi, iilentile zineproteni eninzi kunye nefayibha. Kule nqaku, siza kubhala malunga nezibonelelo zezempilo zeelentile, ixabiso lesondlo kunye nendlela yokuzipheka.

Iilentile zivela kwiindidi ezahlukeneyo ukusuka kobomvu, omdaka, mnyama, tyheli, naluhlaza. Kwaye uhlobo ngalunye lweelentile lunobume balo obukhethekileyo bee-phytochemicals kunye ne-antioxidants ^[1] , ^[Mbini] .

Iindidi ezahlukeneyo zeelentile

1. Iilente eziBrown -Zifumaneka ngokufuthi kwaye ziqala ukusuka kumbala omdaka ukuya kumbala omnyama ngombala. Ezi lentili zinencasa ethambileyo, yomhlaba kwaye zisetyenziswa ngokufanelekileyo kwii-casseroles, isuphu, isityu kunye neesaladi.

2. Iilensi eziluhlaza -Baza kuluhlu lobungakanani, bomelele kwaye banencasa yomlilo. Iilensi eziluhlaza zilungele izitya ezisecaleni okanye iisaladi.

3. Iilensi ezibomvu nezimthubi - Ezi lentili zimnandi kwaye zinencasa ye nutty. Zikulungele ukupheka i-dal.

4. Iilensi ezimnyama -Ziphantse zajongeka njenge caviar njengoko zibengezela kwaye zimnyama. Iilensi ezimnyama zinencasa yomhlaba, zityebile kwaye zilungile ukongeza iisaladi.

Ixabiso lesondlo seelentile

I-100 g yeelensi ine-360 kcal yamandla kunye neekhalori ezili-116. Ziqulathe:

Iigrama ezingama-26 zeeprotheyini
1 igramu iyonke lipid (amafutha)
Iigrama ezingama-60 zeecarbohydrate
Iigrama ezingama-30 zizonke ifayibha yokutya
2 iigrem iswekile
40 milligrams calcium
7.20 milligrams intsimbi
I-36 milligrams magnesium
I-potassium ye-potassium engama-369
4.8 milligrams ivithamin C
0.2 milligrams ivithamini B6

Ukutya ukutya okusekwe kwizityalo kunokunciphisa umngcipheko wezifo ezingapheliyo kunye nezinye iimeko zempilo ezinxulumene nendlela yokuphila ^[3] .

IziBonelelo zezeMpilo zeelentile

1. Ukukhuthaza impilo yentliziyo

Ubukho befayibha, isinyithi kunye nemagniziyam kwiilenti zinxulunyaniswa nomngcipheko omncinci wesifo sentliziyo. Ngokwe-American Heart Association, ukuthathwa kwefayibha kunokunciphisa i-cholesterol ye-LDL (embi) eyehlisa izehlo zesifo sentliziyo. Omnye umngcipheko wesifo sentliziyo ngamanqanaba aphezulu e-homocysteine ayonyuka xa ukutya kwakho okutyayo kungonelanga. Kwaye iilentile zinokuthintela ukunyuka kwamanqanaba e-homocysteine kuba zingumthombo omkhulu we-folate.

2. Ilungele abantu abaneswekile

Iilentile ziqulathe iipolyphenol ezidlala indima enkulu ekuphuculeni amanqanaba eswekile yegazi ^[4] . Kufunyenwe ukuba ukutya iilentile kunokunceda ukuthoba amanqanaba eswekile yegazi kunye nokuphucula ukusebenza kwe-insulin kwizigulana ezinesifo seswekile. Abantu abanesifo seswekile kufuneka bafake iilentile kukutya kwabo ukuthintela i-spike kumanqanaba eswekile yegazi.

3. Kukhawulezisa ukwetyisa

Iilentili zinokuthintela ukuqhina kunye nokunye ukuphazamiseka kokugaya ukutya okufana nesifo sesibindi kunye ne-diverticulosis ngenxa yobukho befayibha ephezulu yokutya. Oku kukhuthaza ukubakho rhoqo kwendlela yokucola ukutya esempilweni. Uphononongo lufumanise ukuba abantu abonyusa ukutya kwabo ukutya kwefayibha banciphisile ukuqhina kunye nokunyusa ukuhamba kwesitulo ^[5] . Ifayibha inceda ekuhambeni rhoqo kwamathumbu kunye nokukhula kwempilo yegciwane lesisu.

4. Izinto zokunceda ekunciphiseni ubunzima

Ukusetyenziswa kokutya okuphezulu kwefayibha njengeelentile kunokunceda kulawulo lobunzima njengoko ifayibha icinezela ukutya kwaye yonyuse ukugcwala, ngokwenza njalo ugcine isisu sakho sigcwele ixesha elide. Kwakhona, iilentile ziphantsi kweekhalori ezinokuhlisa ukutya kwakho okupheleleyo kwekhalori ^[6] .

5. Uthintela umhlaza

Iilentile zityebile kwiipolyphenol ezinjengeflavanols kunye neprranyanidin ezaziwa ngokuba neziphumo ze-antioxidant, anti-inflammatory kunye neuroprotective ^[7] . Iipolyphenols kwiilensi zinokumisa ukukhula kweeseli zomhlaza, ngakumbi umhlaza wolusu kunye nomxholo wefayibha unokunciphisa umngcipheko womhlaza wekolon. Uphononongo lufumanise ukuba iilentile zinamandla okuthintela ukuveliswa kwemolekyuli yokukhuthaza ukudumba cyclooxygenase-2 ^[8] .

6. Ulwa nokudinwa

Njengoko iilentile zingumthombo obalaseleyo wentsimbi, inokuthintela ukunqongophala kwentsimbi. Inani elincinci le-iron emzimbeni linokuzichitha iivenkile zakho kwaye likwenze uzive ubuthathaka kwaye udiniwe. Oku kukhokelela ekudinweni. U-Vitamin C unceda ekufunxeni ngcono i-iron ekutyeni kwaye zombini ezi zinongo zikhona kwiilentile nto leyo ethetha ukuba umzimba wakho ufumana idosi eyiyo yezakha mzimba ^[9] .

7. Wakha izihlunu kunye neeseli

Iilentile yimithombo elungileyo yeeproteni equlathe malunga ne-26 yeegram zesondlo. Iiprotheni ziyafuneka ekwakheni iiseli ezintsha, ukulungisa iiseli ezindala, ukwenza iihomoni kunye nee-enzymes kunye nokugcina amajoni akho omzimba omelele kwaye esempilweni. Kwakhona, iiprotein ziyafuneka ekwakheni izihlunu, ngakumbi abo bangabakhi bomzimba. Uninzi lwe-vegan kunye nokutya kwemifuno akuqulathanga ngokwaneleyo isixa seprotheni xa kuthelekiswa nokutya okungafunekiyo. Ke, ukudibanisa iilensi ekutyeni kuya kuzalisekisa iimfuno zomzimba wakho.

8. Kulungile kubafazi abakhulelweyo

I-Folate ithathwa njengesondlo esiluncedo kubafazi abakhulelweyo njengokonyuka kwesiqhelo ngaphambi nangexesha lokukhulelwa kunceda ukuthintela ubuchwephesha kunye nentambo yomqolo kwiintsana ^[10] . Kwakhona, ukusikeka komngcipheko wokukhulelwa kwangoko ngama-50 epesenti. NgokwamaZiko oLawulo lweNtsholongwane kunye noThintelo, abasetyhini badinga i-400 mcg yefolate ngexesha lokuzala.

9. Zibangela umsebenzi we-electrolyte

Ii-Electrolyte zidlala indima ebalulekileyo ekusebenzeni kakuhle kweeseli kunye namalungu. Iilentil ziqulathe isixa esifanelekileyo se-potassium, i-electrolyte elahlekileyo ngexesha lokuzilolonga. I-potassium kwiilentile isebenza njenge-electrolyte ngokugcina inani lamanzi emzimbeni.

10. Yandisa amandla

Iilentile zisebenza njengamandla okomeleza amandla ngenxa yefayibha kunye nomxholo wekhabohayidrethi ontsonkothileyo. Kwakhona, iilentile zityebile ngentsimbi encedisa kwimveliso yehemoglobin, iprotein ejongene nokuhambisa ioksijini kwiiseli ezibomvu zegazi kunye namanye amalungu. Ukuba i-hemoglobin yakho iphantsi emzimbeni, uqala ukufumana amandla aphantsi.

Ezona ndlela zibalaseleyo zokupheka iilentile

Iilentile kulula ukuzipheka kwaye zifuna ixesha elincinci lokupheka. Inokongezwa kwizidlo zakho ngeendlela ezahlukeneyo ezinje:

Iilentile zinokongezwa kwiisuphu kunye neesityu zezinye izondlo.

Yenza iilenti eziphekiweyo kwaye uzigcine efrijini ukuze ufumane iprotein ekhawulezayo.

Ungatshintsha iimbotyi ngeelentile kuyo nayiphi na iresiphi.

Ukuba awuyiyo imifuno, yongeza iilentile kwiiresiphi zakho zenyama ukuze ufumane izondlo.

Ukulumkela

Ukutya iilensi ezigqithileyo kunokubangela iicarbohydrate ezithile zibile kwaye zikhuphe igesi emzimbeni kwaye oku kunokubangela ukungonwabi esiswini. Ngenxa yoko, kuphephe ukutya izixa ezikhulu zokutya ezineelentile.

Jonga iZalathiso zeNqaku

[1]IGanesan, K., kunye neXu, B. (2017). Iilente ezinobutyebi bePolyphenol kunye neZiphumo zazo zokuKhuthaza iMpilo. Ijenali yaMazwe ngaMazwe yeeSayensi zeMolekyuli, 18 (11), 2390.
[Mbini]I-Xu, B., kunye ne-Chang, S. K. C. (2010). Ukuchazwa kweziyobisi zePhenolic kunye neMichiza kunye neZinto ezisekwe kwi-Cell-based Antioxidant ye-11 yeelentile ezikhule eMantla eUnited States. Ijenali yezoLimo kunye nokutya kweKhemistry, 58 (3), 1509-1517.
[3]Ileta, P. (2002). Iingcebiso ngemibutho yezempilo yokusetyenziswa kwempembelelo. Ijenali yaseBritane yeZondlo, i-88 (S3), 239.
[4]IGanesan, K., kunye neXu, B. (2017). Iilente ezinobutyebi bePolyphenol kunye neZiphumo zazo zokuKhuthaza iMpilo. Ijenali yaMazwe ngaMazwe yeeSayensi zeMolekyuli, 18 (11), 2390.
[5]UYang, J. (2012). Iziphumo zokutya ifayibha ekuqunjelweni: Uhlalutyo lweemeta. Ijenali yeHlabathi ye-Gastroenterology, 18 (48), 7378.
[6]UMcCrory, M.A., Hamaker, B. R., Lovejoy, J., & Eichelsdoerfer, P. E. (2010). Ukusetyenziswa kwePulse, ukuSuthisa, kunye noLawulo lobunzima. Inkqubela phambili kwezesondlo, 1 (1), 17-30. ikhonkco: 10.3945 / an.110.1006
[7]UZhang, B., Deng, Z., Tang, Y., Chen, P. X., Liu, R., Dan Ramdath, D.,… Tsao, R. (2017). Ukufikeleleka kwe-bioaccess, in vitro antioxidant kunye nemisebenzi echasene nokuvuvukala kweephenolics kwi-lentil eluhlaza ephekiweyo (Lens culinaris). Ijenali yokutya okuSebenzayo, 32, 248-255.
[8]UZia-Ul-Haq M, Landa P, Kutil Z, Qayum M, Ahmad S (2013) Uvandlakanyo lomsebenzi ochasayo wokudumba weembotyi ezikhethiweyo ezivela ePakistan: In vitro inhibition yeCyclooxygenase-2. Ijenali yasePakistan yezeNzululwazi ngamayeza 26, 185-187.
[9]I-Hallberg L, i-Brune M, i-Rossander L. (1989) Indima ye vithamin C ekufakeni i-iron. Ijenali yaMazwe ngaMazwe yoPhando lweVitamin kunye neZondlo, 30,103-108.
[10]Chitayat, D., Matsui, D., Amitai, Y., Kennedy, D., Vohra, S., Rieder, M., kunye noKoren, G. (2015). Unyango lwe-Folic acid yabasetyhini abakhulelweyo kunye nabo bacwangcisa ukukhulelwa: Uhlaziyo luka-2015. Ijenali ye-Clinical Pharmacology, 56 (2), 170-175.