Chinsinsi cha Msuzi wa Lentil Wopatsa Thanzi Komanso Wokoma

Mau oyamba

M'dziko lomwe kudya zakudya zopatsa thanzi kwakhala kofunika kwambiri, kupeza zosakaniza zopatsa thanzi komanso zokoma ndi chinthu chofunika kwambiri kwa ambiri. Mbeu za lentil, chakudya chakale komanso chogwiritsidwa ntchito m'njira zosiyanasiyana, zatchuka kwambiri mu zakudya zamakono chifukwa cha ubwino wawo wambiri pa thanzi komanso kukoma kwake kwapadera. Nkhaniyi ikufotokoza mwatsatanetsatane momwe mungagwiritsire ntchito bwino chosakaniza ichi, poyang'ana kwambiri njira yapadera yophikira: Msuzi wa lentil wopatsa thanzi komanso wokomaKudzera mu bukhuli, mupeza osati momwe mungakonzekerere kokha, komanso chifukwa chake nyemba ndi chisankho chabwino kwambiri pakudya zakudya zoyenera komanso zopatsa thanzi.

Kodi njira yabwino kwambiri yodyera nyemba ndi iti?

Ma lentil ndi chakudya chosiyanasiyana kwambiri chomwe chingakonzedwe m'njira zambiri. Komabe, kuti mupeze phindu lalikulu pazakudya, ndikofunikira kusankha njira zophikira zomwe zimasunga michere yawo yofunika. Nazi njira zina zabwino kwambiri zosangalalira ndi lentil:

Lentejas cocidas

Njira yodziwika bwino komanso yosavuta yophikira lentil ndikuziphika m'madzi kapena msuzi. Njirayi siimangofulumira komanso imakupatsani mwayi woyamwa michere yonse kuchokera muzakudya izi. Ndikofunikira kuwonjezera zonunkhira ndi ndiwo zamasamba monga anyezi, karoti, ndi udzu winawake kuti muwonjezere kukoma kwawo popanda kuwonjezera mafuta osafunikira.

Nyemba zophikidwa ndi curry

Curry ndi njira yabwino kwambiri yowonjezera kukoma kwachilendo ku lentils. Pogwiritsa ntchito zonunkhira monga turmeric, cumin, ndi coriander, mutha kupanga mbale yonunkhira bwino komanso yokoma. Kuphatikiza apo, zonunkhirazo sizimangowonjezera kukoma komanso zimapereka mphamvu zotsutsana ndi kutupa komanso zotsutsana ndi kutupa.

Saladi ya lentilo

Masaladi ndi njira yotsitsimula komanso yopatsa thanzi yosangalalira ndi letesi. Mukasakaniza letesi yophikidwa ndi letesi, phwetekere, nkhaka, ndi mafuta ochepa a mandimu ndi azitona, mumapeza chakudya chokwanira komanso chopatsa thanzi.

Msuzi wa lentil

Njira imodzi yopangira kukoma kokoma ndi kusandutsa nyemba kukhala msuzi wokoma. Chinsinsichi sichimangokhala chabwino pakudya monga ndiwo zamasamba zokazinga, nyama, kapena ngakhale kuviika mu poto, komanso chimaphatikiza michere yonse ya nyembazo pokonzekera mosavuta.

Kodi ubwino wa supu ya lentil ndi wotani?

La kirimu wa lentilo Ndi chakudya chokonzekera chomwe chimaphatikiza nyemba zophikidwa ndi ndiwo zamasamba ndi zonunkhira, kuzisakaniza mpaka zitapangidwa bwino komanso zonona. Chakudyachi sichimangokoma kokha, komanso chimapereka maubwino ambiri pa thanzi:

• Wolemera mu mapuloteniMa lentil ndi gwero labwino kwambiri la mapuloteni ochokera ku zomera, ofunikira pakukula ndi kukonzanso minofu.

• Zakudya zamafutaUlusi womwe umapezeka mu lentils umathandiza kukonza chimbudzi ndikuwongolera kuchuluka kwa shuga m'magazi.

• Ma minerals ofunikiraMa lentil ali ndi chitsulo chochuluka, potaziyamu, ndi zinc, mchere wofunikira kwambiri pakugwira ntchito kwa thupi.

• Zakudya zochepa zama calorieNgakhale kuti ndi zakudya zopatsa thanzi kwambiri, nyemba zimakhala ndi ma calories ochepa, zomwe zimapangitsa kuti zikhale zabwino kwambiri pa zakudya zochepetsa thupi.

• Ma antioxidants achilengedweMa lentil ali ndi ma antioxidants omwe amathandiza kuteteza thupi ku ma free radicals komanso kupewa matenda osatha.

Kodi pasitala ya lentil ndi yothandiza?

La pasitala wa mphodza Ndi njira yatsopano yopangira zakudya zachikhalidwe za tirigu. Yopangidwa kuchokera ku nyemba zophikidwa, pasitala iyi ndi yabwino kwambiri kwa iwo omwe akufuna kuchepetsa kudya chakudya chokonzedwa bwino ndikuwonjezera zakudya zawo. Ubwino wa njira yokoma iyi wafotokozedwa pansipa:

Ubwino wa pasitala wa lentil

1. Mapuloteni ambiriMosiyana ndi pasitala yachikhalidwe, pasitala ya lentil ili ndi mapuloteni ambiri, zomwe zimapangitsa kuti ikhale yabwino kwa anthu osadya nyama komanso osadya nyama.

2. Gwero la ulusiUlusi womwe umapezeka mu lentils umathandiza kuti chimbudzi chiziyenda bwino komanso kuti munthu azimva kukhuta kwa nthawi yayitali.

3. Popanda glutenMa lentil mwachibadwa alibe gluten, zomwe zimapangitsa kuti akhale chisankho chabwino kwambiri kwa anthu omwe ali ndi matenda a celiac kapena osalolera gluten.

4. Wolemera mu micherePasitala wa lentil ndi gwero la chitsulo, magnesium, ndi potaziyamu, mchere wofunikira m'thupi.

Momwe mungakonzekerere pasitala wa lentil

Kapangidwe ka pasitala wa lentil ndi kofanana ndi ka pasitala wachikhalidwe. Umaphikidwa m'madzi otentha ndi mchere pang'ono ndipo umaperekedwa ndi msuzi wopepuka, monga... msuzi wa lentilokuti iwonjezere kukoma kwake popanda kuwonjezera mafuta osafunikira.

Kodi ubwino wodya mphodza ndi wotani?

El supu ya mphodza Ndi chakudya chodziwika bwino m'maphikidwe ambiri padziko lonse lapansi. Msuzi wokoma uwu siwotonthoza kokha komanso umapereka maubwino ambiri azaumoyo. Nazi zina mwazabwino zazikulu zophatikiza chakudya ichi muzakudya zanu:

Ubwino wa chakudya cha mphodza

1. Yoyenera komanso yathunthuMsuzi wa lentil umaphatikiza mapuloteni a masamba, ulusi, mavitamini ndi michere, zomwe zimapangitsa kuti ukhale chakudya chokwanira komanso chokwanira.

2. Zimathandiza kuti chimbudzi chiziyenda bwinoUlusi womwe umapezeka mu lenti ndi ndiwo zamasamba umathandiza kuletsa kufalikira kwa matumbo komanso kupewa kudzimbidwa.

3. Mphamvu yamagetsiMa lentil ali ndi chakudya chochuluka cham'thupi chovuta, chomwe chimapereka mphamvu yotulutsa pang'onopang'ono, yoyenera kuti munthu akhale wotanganidwa tsiku lonse.

4. Thandizo la chitetezo chamthupiMa antioxidants ndi mavitamini omwe amapezeka mu supu amathandiza kulimbitsa chitetezo cha mthupi.

5. Mtengo wotsika komanso wopezeka mosavutaMa lentil ndi chinthu chotsika mtengo komanso chosavuta kupeza, zomwe zimapangitsa kuti aliyense azitha kuchipeza mosavuta.

Momwe mungapangire mphodza zokoma za lentil

Kuti mukonze supu ya lentil yopatsa thanzi komanso yokoma, tsatirani izi:

1. Zosakaniza zofunika:

   • Chikho chimodzi cha mphodza.
   • Anyezi 1.
   • Kaloti awiri.
   • Zidutswa ziwiri za adyo.
   • Tsabola wofiira 1.
   • Tomato imodzi yodulidwa.
   • Supuni imodzi ya chitowe.
   • Supuni imodzi ya paprika.
   • Mchere ndi tsabola kuti mulawe.
   • Mafuta a azitona.

2. Kukonzekera:

   • Phikani nyembazo m'madzi ndi mchere pang'ono mpaka zitafewa.
   • Mu poto yokazinga, wiritsani anyezi, adyo, kaloti, ndi tsabola mpaka zitapsa.
   • Onjezani phwetekere, chitowe ndi paprika wodulidwa, ndipo phikani kwa mphindi zingapo.
   • Sakanizani ndiwo zamasamba ndi nyemba zophikidwa ndipo ziphike pang'onopang'ono kwa mphindi 10.
   • Perekani yotentha ndipo sangalalani ndi chakudya chopatsa thanzi komanso chokoma ichi.

Pomaliza

Ma lentil ndi chinthu chopatsa thanzi komanso chosiyanasiyana chomwe chingakonzedwe m'njira zambiri, kuyambira supu ndi stews mpaka sauces ndi mbale za pasitala. Kuchuluka kwa mapuloteni, ulusi, ndi mchere kumazipanga kukhala chisankho chabwino kwambiri kwa iwo omwe akufuna zakudya zopatsa thanzi komanso zopatsa thanzi. Kaya zili mu mawonekedwe a msuzi wa lentiloKaya mu supu, pasitala, kapena stew, lentil ndi gwero la michere ndi kukoma komwe kuyenera kukhala kofunikira kwambiri kukhitchini yanu. Khalani opanga ndipo yesani lentil kuti mudziwe momwe zimaphikira!