Lentils maka ọrịa shuga

Ndi nwere oria oria nke abuo kwesiri iso nri. Ọ dabere na mmachi ma ọ bụ mwepu zuru oke na nri nke Grafica, ụfọdụ ọka na mkpụrụ osisi. Ka o sina dị, enwere ngwaahịa enwere ike iri ya na ọrịa shuga 2. Nke a bụ lentil kachasị.

A ga-etinye Lentil nwere ọrịa shuga na nri izu kwa izu, ngwaahịa a anaghị ewelite ogo glucose n'ọbara. Na shelves ụlọ ahịa ọ bụla ị nwere ike ịchọta mkpụrụ lentil nke acha ọbara ọbara, akwụkwọ ndụ akwụkwọ ndụ na oroma. Enwere ụdị nke ụdị ndị a nwere ụdị ọrịa shuga mellitus nke 2 n'enweghị mgbochi.

A na-egosipụta ọdịiche dị na iche nke lentil naanị na ụtọ dị iche iche. Ndị dọkịta na-atụ aro iri mkpụrụ osisi ahụ mma nye ndị ahụike ma na-aza ajụjụ a mgbe niile: enwere ike iri ya na ụdị shuga 2?

Ezigbo ekwenti nri

Lentils, nke a bụ ngwaahịa pụrụ iche nke nwere ọtụtụ vitamin, amino acid na ihe ndị ọzọ bara uru. Nke a bụ ihe mejupụtara ya:

• A na-eme ka carbohydrates na protein ndị na -ari ike.
• Iodine.
• Vitamin B otu.
• Vitamin C.
• Potassium, iron, site.
• Eriri
• Acid abuba.
• Dị iche iche Chọpụta ihe.

Lentils nwere ike ịhazi ọkwa glucose dị n'ọbara dị elu, mee ka akwara dị, ma gwọọ ọnya. A na-ejikwa lentil dị ka ọgwụgwọ maka akụrụ.

Lentils na ụdị ọrịa shuga 1 na nke 2

Attentionaa ntị! Ndị ọrịa mamịrị kwesịrị iri lentil. Ọ bụghị naanị ngwaahịa a na - eme ka ịbawanye ụba nke glucose n'ọbara, mana, n'ụzọ dị iche, belata ya. N'akụkụ a, lentil bụ ngwaahịa pụrụ iche.

Kedu uru lentil nwere ọrịa shuga 2:

1. Carbohydrates na protein ihe oriri dị n'ime mkpụrụ osisi na-enye ahụ nnukwu ụgwọ ọrụ ike.
2. Ihe bara ezigbo uru bụ lentil nwere ọrịa shuga 2. Ngwaahịa a na –eme ka usoro glucose ọbara dị elu. Iri lentil dịkarịa ala 2 kwa izu ka a na-atụ aro ka ọ bụrụ maka ndị nwere ahụike, ndị na-arịa ọrịa shuga kwesịrị itinye ya ọtụtụ ugboro na nri ha.
3. Eriri, iron na site na –eme ka nghapu nri di n’ime afọ.
4. Chọpụta ihe na amino asịd melite metabolism.
5. Lentil porridge na-ejupụta nke ọma ma dochie ngwaahịa ndị amachibidoro maka ụdị shuga 2 (anụ, ụfọdụ ọka, ngwaahịa ntụ ọka).
6. Maka onye na-arịa ọrịa shuga, nke a bụ ohere pụrụ iche iji belata ọkwa shuga dị ala.

Enwere contraindications maka lentil, mana ha abụghị ihe dị mkpa:

1. Uric acid diathesis.
2. Ọrịa nkwonkwo dị egwu.

Otu esi ahuta na esi nri

Ọ kachasị mma ịzụta mkpụrụ akwụkwọ ndụ akwụkwọ ndụ, a na-asa ha ngwa ngwa ma ihe fọrọ nke nta ka ọ ghara ịhapụ àgwà bara uru n'oge usoro nkwadebe.

Ọ na-atụ aro ịta ọka tupu ị na-esi nri ruo awa 3, nke a na-emetụta oge isi nri. A kwadebere ọtụtụ nri mbụ, dị ụtọ ma sie ike site na lentil, gụnyere ọka, ofe, poteto azọkọtara ọnụ.

Ngwaahịa na-aga nke ọma na akwụkwọ nri, ọkụkọ, anụ ehi, oke bekee, ahịhịa, na osikapa.Ka a na-anabata, a na-ekwe ka ngwaahịa ndị a niile maka shuga, tinyere osikapa maka ọrịa shuga.

Ezinaụlọ Plaume

Enwere eziokwu na-atọ ụtọ maka mmalite okwu ahụ "lentil" n'onwe ya. Mkpụrụ ya yiri obere ihe anya anya gbara agba nwere ihe dịkarịsịrị nkọ. N'ihi ọdịdị ha, ha natara aha Latin. Okwu a gbanwere ka oge na-aga, ka ọ batara na Russian site na mba Eshia, ebe a na-akọlite ​​omenala. Osisi thermophilic na-anabata ụkọ mmiri n'ụzọ dị mfe karịa ntu oyi.

Ndị nnọchianya nke ezinụlọ legume (agwa, peas, lentil) bara ụba na:

• protein nri
• B vitamin,
• ịnweta nnu na trace ọcha,
• Organic acid.

Chọpụta ihe (potassium, calcium, phosphorus, magnesium, silicon) dị na lentil na-enye sel na-agbanwe ike. Ihe ndị a na-ahụ anya na ihe ndị mejupụtara ya n'ụzọ dị nro ma jiri nwayọọ sachapụ eriri afọ ya site na nsí.

Maka isi nri, ọ ka mma ị were lentil nke otu ọkwa. Aridị ngwaahịa dị iche iche nwere oge isi nri. Ọ nwere ike bụrụ na ụfọdụ ọka agaghị adị njikere maka ojiji, ga-anọ mmiri mmiri, ebe a ga-agbatị ndị ọzọ n'oge a. A na-ekwe ka nri kọfịlị site na lentil rie ndị ọrịa na-adịghị ike. Teknụzụ nke nkwadebe ha dị mfe.

Nri nri Lentil

Ofe bụ akụkụ dị mkpa nke nri nri. Ha bụ akụkụ nri ehihie. Isi ihe dị na ofe ọ bụla bụ ịdị ọcha ya. Dabere na usoro nkwadebe, ha dị iche (mashed, refuel, hot, oyi). Efere na-etolite ntọala nke ofe, maka nke a, a na-eji anụ, akwụkwọ nri, olu, azụ.

Rassolnik na lentil

Tinye ọka ahụ na ofe anụ a kwadebere ma weta otuto. Esi nri nke 5-7 nkeji, tinye finely chopped nduku. Gafee karọt, grated, parsnips na mkpa nke eyịm na butter.

Bee pickles na mkpụrụ, bee n'ime cubes. Ọ ka mma ịgwakọta ha obere efere, na-agbakwunye ihe ọ tomatoụ tomatoụ tomato. Ikpokọta ma esi nri ruo mgbe esiri ya. Jiri ngwa nri (allspice, bay bay). Tupu ị na-eje ozi, gbanye mkpụrụ osisi dị ọkụ.

• Lentils - 40 g, 124 kcal,
• nduku - 200 g, 166 kcal,
• karọt - 70 g, 23 kcal,
• eyịm - 80 g, 34 kcal,
• parsnip - 50 g, 23 kcal,
• Pịkụl - 100 g, 19 kcal,
• ihe ọụ tomatoụ tomato - 100 g, 18 kcal,
• bọta - 40 g, 299 kcal.

Otu akụkụ 6 bụ 0.9 XE ma ọ bụ 103 kcal. Lentils, poteto na ihe ọ tomatoụ tomatoụ tomato na-anọchi anya mkpụkọ carbohydrate nke efere. N'ime ụdị shuga 2, a nwere ike belata abụba na mmanụ.

Usoro nri nke abụọ abụrụ ihe zuru ụwa ọnụ; a na-enye ha nri ụtụtụ na nri abalị.

Chicken na garnish

Fillet ọkụkọ bee n'ime iberibe. Ejighị ya kpọrọ ighe ha na mmanu akwukwo nri. Akwa ya na ite seramiiki, tinye obere mmiri tinye n’ime ite iji mee simmer. Họta lentil ma ghee nke ọma. Wunye mmiri esi mmiri ma esi nri maka minit 12-15.

Esi nri dị iche iche gbara ọchịchịrị maka minit 5, wee kpochaa mmiri ahụ na-acha. Tinye mmiri ọzọ, nnu ma nọgide na-enwe obere okpomọkụ ruo mgbe esi nri. Ma emeghela efere akụkụ maka otu oge, ọ dị mkpa ikwe ka ọka ghee.

• Lentils - 250 g, 775 kcal,
• fillet anụ ọkụkọ - 500 g, 825 kcal,
• mmanụ oriri - 34 g, 306 kcal.

Tinye porridge na efere, dina ọkụkọ ahụ okokụre n’elu. Wụsa na dil dil na pasili. Emebere efere ahụ maka ugboro isii, otu bụ 1.9 XE ma ọ bụ 317 kcal.

Kaleidoscope nke efere lentil

Lentils maka ụdị ọrịa shuga 2 bụ nnukwu nhọrọ maka ọka ọka dị elu na pasta. 100 g nke ngwaahịa nwere 310 kcal. Mgbe:

• ọka bali pel - 324 kcal,
• buckwheat - 329 kcal,
• millet - 334 kcal,
• oat - 345 kcal,
• onyinye - 336 kcal.

Lentils, nke nwere abụba na eriri, agaghị enye aka na ngbanye ngwa ngwa na glycemia na-arịa ọrịa shuga.

Kaleidoscope nke lentil nri.

1. Lentils nwere olu na yabasị. Maka 1 na-enye - 8 g nke olu nkụ nke pejiri, 30 g nke eyịm, 10 g nke mmanụ oriri. Sook mushrooms, wee sie ha na mmiri nnu. Esi nri lentil iche. Thinly sie sie mushrooms na eyịm. Ighe ha na mmanu akwukwo nri ma tinye ahiri n’akuku. Nri a na emebere na udara.
2. Lentils na eggplant. Maka 1 na-eje ozi - 50 g tomato, 60 g nke eggplant, 10 g nke mmanụ oriri, basil na galiki. Obụpde na eggplant ma wedata ha n'ime obere cubes. Bee tomato. Ighe ya. Tinye galik na egg egg na ha. Ighe ihe nile, gharia oge. Tinye ngwakọta a kwadebere na lentil. Wụsa basil gbachapụrụ agbachasị n’elu.
3. Lentils na akwa na akwụkwọ ndụ akwụkwọ ndụ eyịm. Maka inye 1 - ½ àkwá, 20 g bọta, 30 g green eyịm. Nkpọrọgwụ sie ike, bee ma gbue ya. Tinye yabasị chopped, wụsa ya na bọta gbazee.
4. Lentils na kọlịflawa. Esi nri na ọka esi nri (karọt, eyịm, mgbọrọgwụ pasili, parsnip). Iche iche esi nri kọlịflawa na mmiri nnu. Ighe ya na butter. Garnish tinye akwa dị larịị. Gbasaa cut kabeeji n’elu ma jiri mma inine mee mma.

Ọ bụ ihe nwute ma ọ bụrụ na lentil nwere ọrịa shuga bụ ọbịa dị ụkọ na tebụl onye ọrịa. Ikekwe nke a bụ n'ihi eziokwu ahụ bụ na nkwadebe dị ọtụtụ. Dịka mkpụrụ ọka ndị ọzọ, ọ ga-adị ya mmiri, sie ya. Ọbụnadị mmiri eji dozie ya na-emetụta etu ihe ọkụkụ ga-esi gbarie. Maka ya, onweghị otu ebe mmiri si apụta. Isi mmalite nwere ike ịbụ mmiri, olulu mmiri, mmiri nke nwere mmiri agba.

Ezigbo ihe oriri ọdịbendị

Lentils anaghị eme ka nsị, nitrates, ọ bụrụgodị na ọ na-eto na mmeru ala. Ngwakọta kemịkal bara ụba na-egosi uru ọ bara. 100 g nwere: 23 g nke protein, 46 g nke carbohydrates, 1.5 g nke abụba. Ọ na-enye ahụ ahụ oke ọgwụ B, A, PP, ọtụtụ mineral: manganese, zinc, cobalt, titanium, sọlfọ, selenium. Lentils bara ụba na iron, magnesium, molybdenum, ayodiin, chromium.

Nnukwu mkpụrụ osisi nwere cellulose, pectin, polysaccharides, chịngọm, na-ebelata ọnụego nnabata nke glucose na ndị ọrịa nwere ọrịa shuga, ọkwa nke cholesterol ọjọọ. Insoluble Lentil Fiber:

1. Mechie ma wepụ nsí.
2. Na-egbochi afọ ntachi.
3. Enyemaka na diverticulosis, ọgbụgbọ bowel syndrome.

Lentils nke nwere ụdị ọrịa shuga 2 bara ezigbo uru n'ụdị germinated. N'ime mkpụrụ lentil, ọdịnaya nke biotin na vitamin B na-abawanye ọtụtụ oge. Ọnụ ọgụgụ nke ascorbic acid na-abawanye site na 2.86 ruo 64, 2 mg / 100 g. Mkpụrụ ahụ nwere methionine na cysteine, bụ ndị na-etinye aka na njikọ nke amino acid. Iri otu ngaji Ome maka nri ụtụtụ ma ọ bụ salad maka nri ehihie ga-atụnye ụtụ:

1. Mee ka ihe mgbochi sie ike.
2. Hematopoiesis.
3. Normalization nke metabolism.
4. Ibu ibu.

Lentil ojii na-akụ ojii bara uru maka ọrịa shuga 2, ụkọ hypo- na vitamin, ọrịa ụbụrụ na-arịa biliary. A na-eri mkpụrụ vaịn iche iche ma ọ bụ gwakọta na mgbịrịgba ose, zukini, cucumbers, herbs, akụ.

Mgbe ị na-a leụ lentil, a na - eme ka ihe ndị ahụ sie ike ma bụrụkwa ọgwụ metabolism

Ngwongwo na-agwọ ọrịa

Enwere m ike iri lentil ma ọ bụrụ na mmadụ achọpụta ọrịa shuga? Ngwaahịa nwere obere glycemic index (35 nkeji) na ike (110 kcal / 100 g) na-akwụ ụgwọ maka shuga dị elu, yabụ na-atụ aro iri ya ugboro abụọ n'izu. A na-etinye protein dị na akwukwo nri ngwa ngwa ma jupụta ogologo oge.

Lentils dị mma maka ndị ọrịa mamịrị n'ihi ọdịnaya ha Omega-3. Acid na - agbanwe ihe mejupụtara nke plasma lipids, belata triglycerides, nke na - ebuli ndị ọrịa elu. Nke a na - eduga na izu ike nke arịa ọbara, na - eme ka ọrụ ụbụrụ dịkwuo mma. Site n'enyemaka ya, a na-agwọ ọnya ngwa ngwa, ọkwa hormonal dị na ụmụ nwanyị na-agbazi. Site na omega-6 gamma-linoleic acid ka etolite, na-enweghị nke njikọta nke prostaglandin agaghị ekwe omume, nke na-echebe megide oncology, ọrịa obi, na allergies.

Isi okwu nke ọgwụgwọ mmegharị homonụ dị mkpa maka mmadụ 45+. Lentil isofloons nke na-abawanye ọkwa estrogen na-eme ka ndị ntorobịa na-amụ banyere ọrịa na-amụ nwa na oge a na-eme ya ma na-echebe cancer ara.

Dị ka ọka n'ubi niile, enwere ụfọdụ adịghị ike. Lentils nwere phytates nke na-emetụta oke oriri nke nri. Ebe ọ bụ na protein ahụ na-agbaji ruo ogologo oge, na ọrịa pancreatitis na-adịghị ala ala ọ ka mma belata akụkụ ma jiri ya na ụdị nduku mashed. Site n'iji ogologo oge, protein nwere ike imebi akpụkpọ ahụ mucous nke akwara renal tubules. Ihe ndi ozo nke Oxalate na-abawanye ohere nke ibute okwute n’olulu.

Ego ole lentil kwesịrị iri ndị na-arịa ọrịa shuga ka ọ ghara imerụ ahụike ha ma tụkwaa ihe ndozi obere obere. Zuru 200 g kwa ụbọchị. Nsonaazụ bụ ikuku gas. Ọ bụ ihe amamihe dị na ya maka ndị nwere dysbiosis eriri afọ iji belata oriri ha na nke kacha nta.

Lentil nwere nnukwu ịta folic acid

Nri iji

Ka ịhọrọ lentil maka nkuzi nke mbụ na nke abụọ, ịkwesịrị ịma ụdị dịgasị iche iche nke ọdịbendị.

1. Varietydị uhie na-enweghị shei sie minit iri. Ọ bụrụ na etinyere ọka ndị ahụ n'ime mmiri ruo ọkara otu awa, a ga-akwadebe ya na minit 5, yabụ ha dị mma karị maka poteto a masịrị. N'okpuru enweghi nri, eji ha eme ihe dika ihe ndabere.
2. Mgbe ị na-esi nri, ụdị ndị French anaghị ebipụ ụdị; ọ dị mma maka ofe. A na-edobe ụkpụrụ ahụ na anụ na sie ya na-enweghị ngwa nri.
3. Lentil na-acha aja aja na akwụkwọ ndụ akwụkwọ ndụ na-atọ ụtọ dị ka aku, na-eme ka anụ na anụ ọkụkọ dị ụtọ.
4. Obere ojii (beluga) dị mma dị ka efere nwere onwe.

Nri oyi

Salad si otu iko sie ọka a gwakọtara ya na mkpụrụ osisi cherry iri n'ime Mpekere na-abawanye agụụ. A na-etinye obere cubet (100 g) na mgbaaka yabasị na-acha uhie uhie na ihe ndị ahụ. Iji akwa mmanụ, ahịhịa, ihe ọ ,ụ lemonụ lemon na-eme ka uto ahụ dịkwuo ụtọ ma na-enye isi ísì.

Ọtụtụ na-ahọrọ salati lentil Catalan nke French. A na-ejikọ ọka (250 g) na sie shrimps (500 g), nke nwere mkpụ ọka galik masịrị, nke a na-etinye yabasị na yabasị nke ọma na mmanụ, nwere ya na ose oji ma ọ bụrụ na achọrọ.

• Multicooker Chowder maka ndị ọrịa mamịrị

Efrata maka iko 3 mmiri:

1. Lentils - 300 g.
2. Eyịm - 200 g, 2 nke galiki.
3. Tomato 300 g, carrots - 100 g.
4. Ntụ ntụ nke pawuda, ose ojii - 1/3 tsp.
5. Kọlịflawa, akwụkwọ nri - 100 g nke ọ bụla.
6. Cumin, coriander, turmeric nụrụ ụtọ.

A na-etinye ihe ndị ahụ na nnukwu efere, seta mmemme ahụ maka minit 20-30. Ọ bụrụ na efere achara ahụ chara acha akwụkwọ ndụ akwụkwọ ndụ ma ọ bụ nke ojii na-acha ka ọ na-enweghị isi, a na-eji ya ghaa ya mma, tomato ndị anwụ na-acha. Mgbe nke mbụ ngaji, echiche nke efere ga-agbanwe. Endocrinologists na ndị ọkachamara n'ihe banyere nri na-ekwenye na na usoro ọgwụgwọ na akụrụngwa na-edozi ahụ, ọdịbendị karịrị ọtụtụ ngwaahịa mgbasa ozi.

Ngwusi ahihia

Iji kwadebe ịkwesiri iwere:

• Mmiri esi mmiri - 200ml.
• Shredded ahịhịa ogwu - 1 tbsp. ngaji.

Wunye mmiri ịsa mmiri n'elu ahịhịa ma wepụta maka 1 awa iji sie ọnwụ. Mgbe oge gwụsịrị, a ga-enyocha infusion. Ikwesiri ị drinkụ infusion nke 1 tbsp. ngaji ugboro 3 n'ụbọchị tupu nri.

Lentil porridge na akwụkwọ nri

• Lentil ọ bụla - 1 iko.
• Carrots - 1 ibe.
• Yabasị - 1 ibe.
• Mmiri - 1 liter.
• Nnu na ngwa nri uto.

Ekpenye ọka tupu ebu ya. Lentils kwesịrị esi nri n’elu obere okpomọkụ. Mgbe mmiri wụsịrị mkpụrụ, a na-etinye karọt ya na ya ma sie ya maka nkeji 20 ọzọ.

Tinyezie yabasị na ngwa nri na pan. Nkeji iri ọzọ dị n’ọkụ na bred ahụ dị njikere, mgbe a na-eje ozi n’elu tebụl, fesaa ya na ahịhịa na galik a na-egbu egbu.

N’ezie, imata na ọgụgụ isi ga na-akwanyere ihe niile ùgwù. Otu lentil, na-enweghị ọgwụ na mmega ahụ, na-enweghị ọgwụgwọ mmega ahụ maka ọrịa shuga, ịdalata shuga ruo n’ókè zuru oke anaghị arụ ọrụ. Mana n’otu akụkụ, o doro anya na ị ga-ada.