Mphodza: ​​Mitundu, Mapindu azaumoyo, Zakudya Zakudya Zakudya Ndi Njira Zophikira

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Zakudya zazikuluzikulu zaku India ndizosakwanira popanda mphodza chifukwa ndizokoma, ndizopatsa thanzi komanso ndizotsika mtengo zomanga thupi. Lentil curry ndiyofunikira pamasana kapena patebulo kunyumba ya India. Pokhala a banja la legume, mphodza zimakhala ndi mapuloteni komanso fiber. Munkhaniyi, tikulemba zaubwino wa mphodza, phindu la zakudya komanso momwe mungaphikire.

Lentili amabwera m'mitundu yosiyanasiyana kuyambira kufiira, bulauni, wakuda, wachikasu, komanso wobiriwira. Ndipo mtundu uliwonse wa mphodza uli ndi mapangidwe amtundu wa phytochemicals komanso ma antioxidants ^[1] , ^[ziwiri] .

Mitundu Yosiyanasiyana ya ma lenti

1. Mphodza wakuda - Amapezeka kawirikawiri ndipo amakhala ndi bulauni mpaka bulauni yakuda. Ma mphodza awa ali ndi kukoma pang'ono, kwapadziko lapansi ndipo amagwiritsidwa ntchito bwino mu casseroles, supu, stews ndi saladi.

2. Mphodza wobiriwira - Amabwera mosiyanasiyana, amakhala olimba komanso amakhala ndi kununkhira kwamoto. Malonda obiriwira ndi abwino kwa mbale kapena saladi.

3. Mphodza wofiira ndi wachikasu - Manyowa awa ndi okoma komanso amakhala ndi mtedza wokoma. Ndizothandiza kuphika dal.

4. Mphodza wakuda - Amawoneka ngati caviar popeza ndi owala komanso akuda. Nyemba zakuda zimakhala ndi zokoma zapadziko lapansi, zofewa zofewa ndipo ndizothandiza kuwonjezera saladi.

Mtengo Waphindu Wa mphodza

100 g ya mphodza imakhala ndi kcal 360 ya mphamvu ndi ma 116 calories. Mulinso:

• 26 magalamu mapuloteni
• 1 gramu okwanira lipid (mafuta)
• 60 magalamu chakudya
• Magalamu 30 wazakudya zonse
• 2 magalamu shuga
• Makilogalamu 40 calcium
• 7.20 mamiligalamu chitsulo
• 36 milligrams magnesium
• 369 milligrams potaziyamu
• 4.8 mamiligalamu vitamini C
• 0,2 mamiligalamu vitamini B6

Kugwiritsa ntchito zakudya zopangidwa kuchokera kuzomera kumachepetsa chiopsezo cha matenda osachiritsika komanso zina zokhudzana ndi moyo ^[3] .

Ubwino Wathanzi la mphodza

1. Amalimbikitsa thanzi la mtima

Kukhalapo kwa fiber, iron ndi magnesium mu mphodza kumalumikizidwa ndi chiopsezo chochepa cha matenda amtima. Malingana ndi American Heart Association, kudya kwa fiber kungachepetse LDL cholesterol (yoipa) yomwe imachepetsa matenda a mtima. Vuto lina la matenda amtima ndi kuchuluka kwa homocysteine ​​komwe kumawonjezeka mukamadya zakudya zosakwanira. Ndipo mphodza zimatha kulepheretsa kuchuluka kwa ma homocysteine ​​chifukwa ndizofunikira kwambiri.

2. Zothandiza kwa odwala matenda ashuga

Lentili amakhala ndi ma polyphenols omwe amathandizira kwambiri pakukweza shuga m'magazi ^[4] . Zimapezeka kuti kudya mphodza kungathandize kuchepetsa shuga m'magazi ndikusintha magwiridwe antchito a insulin mwa odwala matenda ashuga. Anthu omwe ali ndi matenda ashuga amayenera kuphatikiza mphodza m'zakudya zawo kuti ateteze kuchuluka kwa shuga m'magazi.

3. Imathamangitsa chimbudzi

Mpweya umatha kuletsa kudzimbidwa ndi zovuta zina zam'mimba monga matumbo osakwiya komanso diverticulosis chifukwa chokhala ndi michere yambiri. Izi zimalimbikitsa nthawi zonse kugaya chakudya chopatsa thanzi. Kafukufuku adapeza kuti anthu omwe amawonjezera zakudya zamafuta ochepa adachepetsa kudzimbidwa ndikuwonjezera pafupipafupi chopondapo ^[5] . CHIKWANGWANI chimathandizira kuyenda kwamatumbo nthawi zonse komanso kukula kwa mabakiteriya athanzi.

4. Zothandizira kuchepetsa thupi

Kugwiritsa ntchito zakudya zamtundu wambiri monga mphodza kumatha kuthandizira pakuwongolera kunenepa kwambiri chifukwa CHIKWANGWANI chimapondereza njala ndikuwonjezera kukhuta, potero chimasunga mimba yanu kwanthawi yayitali. Komanso, mphodza ndizochepa ma calorie omwe angachepetse kuchuluka kwa kalori yanu ^[6] .

5. Kuteteza khansa

Ma lentile ali ndi ma polyphenols ambiri ngati flavanols ndi procyanidin omwe amadziwika kuti ali ndi antioxidant, anti-inflammatory and neuroprotective zotsatira ^[7] . Ma polyphenols mu mphodza amatha kuyimitsa kukula kwa maselo a khansa, makamaka khansa yapakhungu ndipo zotsekemera zimatha kuchepetsa ngozi ya khansa ya m'matumbo. Kafukufuku adapeza kuti mphodza ali ndi mphamvu zolepheretsa kupanga molekyulu yolimbikitsa kutupa cyclooxygenase-2 ^[8] .

6. Amalimbana ndi kutopa

Popeza mphodza ndi gwero labwino kwambiri lachitsulo, imatha kuteteza kuperewera kwachitsulo. Zitsulo zochepa m'thupi zimatha kumaliza masitolo anu ndikupangitsani kuti mukhale ofooka komanso otopa. Izi zimabweretsa kutopa. Vitamini C amathandizira kuyamwa kwachitsulo kuchokera ku zakudya ndipo zakudya zonse ziwirizi zimapezeka mu mphodza zomwe zikutanthauza kuti thupi lanu likupeza mankhwala oyenera ^[9] .

7. Amamanga minofu ndi maselo

Lenti ndi magwero abwino a mapuloteni okhala ndi pafupifupi magalamu 26 a michere. Mapuloteni amafunikira pomanga maselo atsopano, kukonza maselo akale, kupanga mahomoni ndi michere ndikusunga chitetezo chamthupi chanu kukhala cholimba komanso chopatsa thanzi. Komanso, mapuloteni amafunikira pomanga minofu, makamaka omwe amapanga thupi. Zakudya zambiri zamasamba ndi zamasamba zilibe mapuloteni okwanira poyerekeza ndi zakudya zopanda zamasamba. Chifukwa chake, kuphatikiza mphodza mu zakudya kumakwaniritsa zofunikira zamthupi lanu.

8. Zabwino kwa amayi apakati

Folate imadziwika kuti ndi michere yopindulitsa kwa amayi apakati monga kuwonjezeka kwa zochitika zisanachitike komanso panthawi yoyembekezera zimathandiza kupewa ubongo ndi msana m'miyendo mwa ana ^[10] . Komanso, folate imachepetsa chiopsezo chotenga mimba koyambirira ndi 50 peresenti. Malingana ndi Centers for Disease Control and Prevention, azimayi amafunikira ma mcg 400 achichepere pazaka zawo zobereka.

9. Zimayambitsa zochitika zamagetsi

Ma electrolyte amatenga gawo lofunikira pakugwira bwino ntchito kwa maselo ndi ziwalo. Maluwa amakhala ndi potaziyamu wambiri, ma electrolyte omwe amatayika panthawi yochita masewera olimbitsa thupi. Potaziyamu mu mphodza imakhala ngati electrolyte posunga kuchuluka kwa madzimadzi mthupi.

10. Kuchulukitsa mphamvu

Ma mphodza amakhala olimbikitsira mphamvu chifukwa cha michere yake komanso mavitamini ovuta. Komanso, mphodza ali ndi chitsulo chochuluka chomwe chimathandiza kupanga hemoglobin, puloteni yomwe imayendetsa mpweya ku ma cell ofiira ndi ziwalo zina za ziwalo. Ngati hemoglobin yanu ili yochepa mthupi, mumayamba kukhala ndi mphamvu zochepa.

Njira Zabwino Kwambiri Zophikira Lentile

Maluwa ndi osavuta kuphika ndipo amafuna nthawi yocheperako yophika. Itha kuwonjezeredwa ku chakudya chanu m'njira zosiyanasiyana monga:

• Maluwa amatha kuwonjezeredwa mu supu ndi mphodza wa zowonjezera zowonjezera.

• Gulani mphodza ndikuzisunga mufiriji kuti mupeze puloteni mwachangu.

• Mutha kusinthana nyemba ndi mphodza m'njira iliyonse.

• Ngati simudya zamasamba, onjezani mphodza m'maphikidwe anu anyama kuti mupeze michere yowonjezera.

Kusamalitsa

Kudya mphodza zochulukirapo kumatha kupangitsa kuti mavitamini ena azipsereza ndikutulutsa gasi mthupi ndipo izi zimatha kusokoneza m'mimba. Chifukwa chake, pewani kudya magawo akulu azakudya zokhala ndi mphodza.

1. [1]Ganesan, K., & Xu, B. (2017). Malonda Olemera a Polyphenol ndi Zotsatira Zawo Zathanzi. International Journal of Molecular Sayansi, 18 (11), 2390.
2. [ziwiri]Xu, B., & Chang, S. K. C. (2010). Khalidwe la Phenolic Substance and Chemical and Cell-based Antioxidant Activities of 11 Lentils Grown ku Northern United States. Zolemba pa Chemistry ya Zaulimi ndi Zakudya, 58 (3), 1509-1517.
3. [3]Leterme, P. (2002). Malangizo ndi mabungwe azaumoyo pakumwa mowa. Briteni Journal of Nutrition, 88 (S3), 239.
4. [4]Ganesan, K., & Xu, B. (2017). Malonda Olemera a Polyphenol ndi Zotsatira Zawo Zathanzi. International Journal of Molecular Sayansi, 18 (11), 2390.
5. [5][Adasankhidwa] Yang J. (2012). Zotsatira za michere yazakudya pakudzimbidwa: Kuwunika kwa meta. World Journal of Gastroenterology, 18 (48), 7378.
6. [6]McCrory, M.A., Hamaker, B. R., Lovejoy, J. C., & Eichelsdoerfer, P. E. (2010). Kugwiritsa Ntchito Kugunda, Kukhutira, ndi Kunenepa. Kupita Patsogolo pa Zakudya Zabwino, 1 (1), 17-30. onetsani: 10.3945 / an.110.1006
7. [7]Zhang, B., Deng, Z., Tang, Y., Chen, P. X., Liu, R., Dan Ramdath, D.,… Tsao, R. (2017). Kufikika kwa bioaccess, mu vitro antioxidant ndi anti-inflammatory zochita za phenolics mu mphodza wobiriwira wophika (Lens culinaris). Zolemba pa Zakudya Zogwira Ntchito, 32, 248-255.
8. [8]Zia-Ul-Haq M, Landa P, Kutil Z, Qayum M, Ahmad S (2013) Kuunika kwa ntchito zotsutsana ndi zotupa za nyemba zosankhidwa ku Pakistan: In vitro kuletsa kwa Cyclooxygenase-2. Pakistan Journal Of Pharmaceutical Science 26, 185-187.
9. [9]Hallberg L, Brune M, Rossander L. (1989) Udindo wa vitamini C mu kuyamwa kwachitsulo. International Journal for Vitamini ndi Nutrition Research, 30,103-108.
10. [10]Chitayat, D., Matsui, D., Amitai, Y., Kennedy, D., Vohra, S., Rieder, M., & Koren, G. (2015). Folic acid supplementation kwa amayi apakati ndi omwe akukonzekera kutenga pakati: 2015 pomwe. Journal of Clinical Pharmacology, 56 (2), 170-175.

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