LENTILS: TYDỊ, URU AHỤ IKE, ORIRI NA UZO ISI ESI - PAMPEREDPEOPLENY.COM

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Ulo Ahụike Oriri na-edozi ahụ Nutrition oi-Neha Ghosh Site Neha Ghosh na Disemba 4, 2018

Ihe oriri India anaghị ezu oke na-enweghị lentil n'ihi na ha dị ụtọ, na-edozi ahụ na isi iyi dị ala nke protein. Lentil Curry bụ ihe dị mkpa na nri ehihie ma ọ bụ na tebụl nri abalị n'ụlọ ndị India. Site na ezinụlọ legume, lentil dị elu na protein na fiber. N'isiokwu a, anyị ga-ede banyere uru ahụike nke lentil, uru nri na otu esi esi nri ha.

Lentil nwere ụdị dị iche iche sitere na ọbara ọbara, aja aja, nwa, odo, na akwụkwọ ndụ akwụkwọ ndụ. Na ụdị lentil nke ọ bụla nwere ihe pụrụ iche nke phytochemicals na antioxidants ^[1] , ^[abụọ] .

Ldị Lentil dị iche iche

1. Agba aja aja - A na-ahụkarị ha ma site na aja aja na agba aja aja na agba. Lentil ndị a nwere ekpomeekpo dị ụtọ, nke ụwa, ha na-ejikwa ya nke ọma, ofe, stew na salads.

2. Agba akwụkwọ ndụ akwụkwọ ndụ - Ha bia n ’uzo di iche-iche, ha siri ike ma nwee ekpomeekpo n’enwe oku. Lentil Green dị mma maka nri akụkụ ma ọ bụ salads.

3. Ejiri lentil uhie na odo - Lentil ndị a dị ụtọ ma nwee ekpomeekpo. Ha dị mma maka isi nri dal.

4. Oji lelịs - Ọ fọrọ nke nta ka ha dị ka caviar ka ha na-egbuke egbuke na nwa. Black lentil nwere ezigbo ekpomeekpo ụwa, ọdịdị dị nro ma dị mma maka ịgbakwunye na salads.

Uru nri na-edozi ahụ

100 g nke lentil nwere 360 kcal nke ike na calorie 116. Ha nwekwara:

26 gram protein
1 gram ngụkọta abụba (abụba)
60 grams na-edozi ahụ
30 gram ngụkọta nri nri
2 grams shuga
40 calciumigramms calcium
20gwè milligram 7.20
Magnesium milligram 36
369 miligram potassium
Milimita 4,8 vitamin C
0,2 miligram vitamin B6

Iri nri sitere na osisi nwere ike belata ihe egwu nke ọrịa na-adịghị ala ala na ọnọdụ ahụike ndị ọzọ metụtara ndụ ^[3] .

Uru ahụike nke Lentil

1. Na-akwalite ahụike nke obi

Ọnụnọ nke eriri, ígwè na magnesium na lentil nwere ihe jikọrọ obere ihe gbasara ọrịa obi. Dabere na American Heart Association, oriri nke eriri nwere ike belata LDL cholesterol (ọjọọ) nke na-ebelata ọrịa nke ọrịa obi. Ihe ọzọ nwere ike ibute ọrịa obi bụ ọnụọgụ dị elu nke homocysteine nke na - abawanye mgbe nri ị na - eri anaghị ezu. Na lentil nwere ike igbochi ịrị elu nke homocysteine n'ihi na ha bụ ezigbo isi iyi nke nri.

ejiji maka obere nwa agbọghọ

2. Ọ dị mma maka ndị ọrịa mamịrị

Lentils nwere polyphenols nke na-arụ ọrụ dị mkpa iji melite ogo shuga shuga ^[4] . Achọpụtara na iri lentil nwere ike inyere aka belata ogo shuga dị n’ọbara ma melite ọrụ insulin na ndị ọrịa mamịrị. Ndị mmadụ na-arịa ọrịa shuga kwesịrị itinye lentil n'ime nri ha iji gbochie nkọ n'ọbara shuga dị n'ọbara.

3. Na-agbaze mgbaze

Lentil nwere ike igbochi afọ ntachi na nsogbu ndị ọzọ na-agbari nri dị ka ọrịa bowel na-egbu mgbu na diverticulosis n'ihi ọnụnọ nke eriri nri dị elu. Nke a na-akwalite mgbe nile maka usoro nri nri. Otu nnyocha chọpụtara na ndị mụbara nri nri ha na-eri nri belatara afọ ntachi ma mee ka stool na-arịwanye elu ^[5] . Faiba na enyere aka na mmeghari eriri afọ na uto nke nje bacteria.

4. Na-enyere aka n’ibu ọnwụ

Iri oke nri oriri dị ka lentil nwere ike inye aka na njikwa njikwa dị ka njikwa dị ka eriri na-egbochi agụụ na-abawanye afọ ojuju, si otú ahụ na-emeju afọ gị ogologo. Ọzọkwa, lentil nwere obere kalori nke nwere ike belata ihe oriri calorie gị ^[6] .

5. Na-egbochi ọrịa kansa

Lentils bara ọgaranya na polyphenols dị ka flavanols na procyanidin nke a maara na ha nwere antioxidant, mgbochi mkpali na mmetụta neuroprotective ^[7] . Polyphenols dị na lentil nwere ike ịkwụsị uto nke mkpụrụ ndụ kansa, ọkachasị kansa anụ ahụ na ọdịnaya fiber nwere ike belata ihe ize ndụ nke kansa cancer. Nnyocha e mere chọpụtara na lentil nwere ikike dị ukwuu igbochi nrụpụta nke molecule na-akwalite mbuba cyclooxygenase-2 ^[8] .

6. Na-alụ ọgụ ike ọgwụgwụ

Dika lentil bu ezigbo uzo igwe, o nwere ike igbochi enweghi Iron. Obere ígwè dị n’ime ahụ nwere ike imebi ụlọ ahịa gị mebie ma mee ka ike gwụ gị na ike gwụrụ gị. Nke a na-edugakwa na ike ọgwụgwụ. Vitamin C na-enyere aka ịmịkọrọ nke iron site na nri yana nri ndị a dị na lentil nke pụtara na ahụ gị na-enweta ezigbo nri nke nri ^[9] .

7. Na-ewulite mọzụlụ na sel

Lentil bụ ezigbo isi mmalite protein nwere ihe dị ka gram 26 nke edozi ahụ. Achọrọ protein maka iwuli mkpụrụ ndụ ọhụrụ, ịrụzi sel ochie, imepụta homonụ na enzymes ma debekwa usoro mgbochi gị siri ike. Ọzọkwa, protein dị mkpa maka iwuli mọzụlụ, ọkachasị ndị na-ewu ahụ. Imirikiti nri anụ anaghị eri anụ na anaghị eri protein zuru oke ma e jiri ya tụnyere nri ndị anaghị eri anụ. Yabụ, itinye lentil n'ime nri ga-emejupụta usoro protein chọrọ gị.

8. Ezigbo ụmụ nwanyị dị ime

A na-ewere Folate dị ka ihe bara uru maka ụmụ nwanyị dị ime dị ka mmụba nke folate tupu na n'oge ime ime na-enyere aka igbochi ụbụrụ na ụbụrụ na ụbụrụ ụmụ ọhụrụ ^[10] . Nakwa, folate na-egbusi ihe ize ndụ nke ịmalite ime ime na pasent 50. Dabere na erslọ Ọrụ Maka Nchịkwa na Mgbochi Ọrịa, ụmụ nwanyị chọrọ 400 mcg nke folate n'oge afọ ịmụ nwa ha.

9. Na-akpalite ọrụ electrolyte

Electrolytes na-arụ ọrụ dị mkpa na ịrụ ọrụ nke ọma nke mkpụrụ ndụ na akụkụ ahụ. Lentil nwere ọtụtụ potassium, electrolyte nke na-efu n'oge mmega ahụ. Potassium nke dị na lentil na-arụ ọrụ dị ka electrolyte site n’ichekwa ego nke mmiri dị n’ahụ́.

10. Enwekwu ume

Lentils na-arụ ọrụ dị ka ike ume n'ihi eriri ya na ọdịnaya carbohydrates dị mgbagwoju anya. Ọzọkwa, lentil nwere ọgaranya na iron nke na-enyere aka na mmepụta nke hemoglobin, protein nke na-ahụ maka ibugharị oxygen na mkpụrụ ndụ ọbara uhie na akụkụ ndị ọzọ nke akụkụ ahụ. Ọ bụrụ na haemoglobin dị obere na ahụ, ị ga-amalite inwe ume dị ala.

vitamin c mkpụrụ osisi maka akpụkpọ

Zọ kachasị mma isi esi nri Lentils

Lentil dị mfe isi nri ma chọọ obere oge iji sie nri. Enwere ike itinye ya na nri gị n'ụzọ dị iche iche:

Enwere ike itinye lentil na ofe na stews maka nri ndị ọzọ.

Nri lentil ma chekwaa ha na ngwa nju oyi maka isi protein.

Can nwere ike gbanye agwa na lentil na nhazi ọ bụla.

Ọ bụrụ na ị bụ onye anaghị eri anụ, tinye lentil na nri anụ gị maka nri ndị ọzọ.

Mkpachapụ anya

Iri nri lentil nwere ike ime ka ụfọdụ carbohydrates gbaa ụka ma hapụ gas n'ime ahụ ma nke a nwere ike ibute ahụ erughị ala na afọ. N'ihi ya, zere iri ọtụtụ nri nwere lentil.

Lelee Nkọwa Akwụkwọ

[1]Ganesan, K., & Xu, B. (2017). Polyphenol-Rich Lentils na Ahụike Ha Na-akwalite Mmetụta. Akwụkwọ bụ International Journal of Molecular Sciences, 18 (11), 2390.
[abụọ]Xu, B., & Chang, SK C. (2010). Phenolic Substance Characterization na Chemical na Cell-Dabere Antioxidant Ihe nke 11 Lentils toro na Northern United States. Akwụkwọ akụkọ nke Agricultural na Food Chemistry, 58 (3), 1509-1517.
[3]Leterme, P. (2002). Aro nke ndi otu ahu ike riri aru maka oriri. Akwụkwọ akụkọ British Journal of Nutrition, 88 (S3), 239.
[4]Ganesan, K., & Xu, B. (2017). Polyphenol-Rich Lentils na Ahụike Ha Na-akwalite Mmetụta. Akwụkwọ bụ International Journal of Molecular Sciences, 18 (11), 2390.
[5]Yang, J. (2012). Mmetụta nke eriri nri na afọ ntachi: Nyocha meta. Akwụkwọ akụkọ Gastroenterology nke ụwa, 18 (48), 7378.
[6]McCrory, M. A., Hamaker, B. R., Lovejoy, J. C., & Eichelsdoerfer, P. E. (2010). Ngwunye Pulse, Satiety, na Ibu Ibu. Ọganihu na Nutrition, 1 (1), 17-30. ma ọ bụ: 10.3945 / an.110.1006
[7]Zhang, B., Deng, Z., Tang, Y., Chen, P. X., Liu, R., Dan Ramdath, D.,… Tsao, R. (2017). Bioaccessibility, na antioxidant in vitro na mgbochi mkpali nke phenolics na-acha akwụkwọ ndụ akwụkwọ ndụ lentil (Lens culinaris). Akwụkwọ nri nri, 32, 248-255.
[8]Zia-Ul-Haq M, Landa P, Kutil Z, Qayum M, Ahmad S (2013) Nyocha nke ọrụ mgbochi mkpali nke ahịhịa ahọpụtara sitere na Pakistan: In vitro inhibition of Cyclooxygenase-2. Pakistan Journal Of Pharmaceutical sayensị 26, 185-187.
[9]Hallberg L, Brune M, Rossander L. (1989) Ọrụ nke vitamin C na iron absorption. Akwụkwọ bụ International Journal for Vitamin and Nutrition Research, 30,103-108.
[10]Chitayat, D., Matsui, D., Amitai, Y., Kennedy, D., Vohra, S., Rieder, M., & Koren, G. (2015). Mgbakwunye folic acid maka ụmụ nwanyị dị ime na ndị na-eme atụmatụ ime ime: Nwelite 2015. Akwụkwọ bụ Journal of Clinical Pharmacology, 56 (2), 170-175.