Pab zog thiab caloric hau lentils

Lentils - qhov no yog ib tug ntawm cov hiob khoom uas hais tias tau ntse cultivated neeg. Nws twb muaj nyob rau hauv siab esteem nyob rau hauv lub ancient Iyiv pharaohs, nyob rau hauv lub Babylonian nom tswv cajceg thiab cov neeg, nws yeej ib txwm hloov nqaij thiab qhob cij. Cov kev pab cuam los ntawm kev siv ntawm cov khoom no yog zoo li ntawd uas lentils yuav ua tau ib qhov chaw ntawm fiber, zoo protein, cov zaub mov thiab vitamins thaum lub sij hawm nws rau kev siv. Nws muaj ob peb zoo, uas yuav sib tham txog tom qab. Muaj roj tsawg, yog ib tug zoo qhia ntawm lub glycemic Performance index thiab tsawg calorie hau lentils ua nws irreplaceable nyob rau hauv cov khoom noj.

ntawm ntau yam lentils

Qhov no nroj tsuag yog mus rau lub legume tsev neeg, raws li tau zoo raws li lub noob taum thiab txiv laum huab xeeb. Nws yog cultivated nyob rau hauv ntau lub teb chaws, thiab yog li ntawd nws ntau ntau yam muaj ntau ntau yam. Nyob rau hauv lub rhawv koj yuav nrhiav tau cov txiv kab ntxwv, ntsuab, dub thiab kub lentils. Txawm li cas los ntawm cov xim nws muaj lub zoo heev ua tau zoo ntawm cov ntsiab lus ntawm cov as-ham. Cov xim ntawm cov nplej tsis cuam tshuam rau saj. Ntsuab lentils muaj ib tug me ntsis ntau fiber ntau thiab protein, thiab yog superior rau lwm ntau yam li tej cim no. Tab sis zuag qhia tag nrho no yog ib tug tseem ceeb khoom. Txhua ntau yam nws muaj nws tus kheej nyias meej saj. Brown lentils mas siv nyob rau hauv kua zaub. Txiv hmab txiv ntoo ntsuab boiled nyob rau hauv xam lav. Liab lentils yog feem ntau siv nyob rau hauv cov kua ntsw thiab purees.

Tus nqi noj haus thiab calorie cov ntsiab lus

Ib tug feature ntawm cov khoom no yog tias muaj cov loj nyiaj ntawm cov as-ham lentils suab tsis muaj roj. 100 grams muaj txog 53 g carbohydrates, 35 g protein, tsis muaj ntau tshaj li 2 g rog, 4.5 g ntawm mineral teeb meem, 4 g roj thiab 14 g dej. Cov nuj nqis tej zaum yuav txawv me ntsis nyob rau hauv lub cultivar thiab cov qauv ntawm cov sau qoob. Lentils yog feem ntau siv thaum lub sij hawm fasts, thaum koj tsis tau noj cov zaub mov ntawm cov tsiaj keeb kwm. Cov txiv hmab txiv ntoo tej zaum yuav zoo hloov nqaij thiab saturate lub cev nrog tseem ceeb cov vitamins thiab minerals. Calorie hau lentils thiab nws tus nqi noj haus yuav tsum yog ib tug me ntsis txawv. 200 grams ntawm cov khoom no muaj 18 g protein, 40 g carbohydrate, 4 g suab thaj, 15 grams fiber ntau thiab 138 g ntawm dej. Calorie cov ntsiab lus ntawm siav lentils muaj 230 Kcal ib 200 g

qauv

Lentils yog ib qho zoo heev tej yam ntuj tso qhov twg los ntawm fiber, zoo li tag nrho cov legumes. Nws siv tsis tsuas yog muab lub cev nrog ib tug txhua txhua hnub cai ntawm no yeeb tshuaj, tab sis kuj normalizes tus mob huam, tso cai rau koj los tswj koj lub qab los noj mov thiab yuag, thiab yuav txhim kho tau qhov teeb meem nrog cem quav. Lentils - nws kuj yog ib tug qhov chaw ntawm cov protein. Cov nqaijrog paub pab cov leeg txoj kev loj hlob. Qhov no yog tshwj xeeb tshaj yog muaj tseeb rau cov neeg uas ua raws li ib tug neeg tsis noj nqaij zaub mov. Protein yog tsuas yog nyob rau hauv cov zaub mov ntawm cov tsiaj keeb kwm, thiab lentils yuav ua tau ib qho zoo heev kev hloov rau cov nqaij. Los ntawm tus xov tooj ntawm cov vitamins, nws kuj yog ib tug thawj coj. Tshwj xeeb tshaj yog muaj ntau yam nyob rau hauv cov khoom no thiamine (vitamin B1) thiab folic acid (vitamin B6). Lawv yog cov tsim nyog rau lub paj hlwb mus ua hauj lwm kom zoo, thiab lub assimilation ntawm cov as-ham los ntawm lub cev. Muaj pes tsawg leeg ntawm lentils kuj muaj xws li ib co minerals: hlau, poov tshuaj, tooj liab thiab magnesium. Poov tshuaj yog tsim nyog rau cov kev mob plawv, nws thiaj li mob stroke thiab txha. Magnesium yog yuav tsum tau rau cov pob txha loj hlob, thiab hlau - mus tiv thaiv kom txhob anemia. Tooj yog ib qho antioxidant thiab tiv thaiv lub hlwb tiv thaiv change. Thiab xav hais tias cov calorie cov ntsiab lus ntawm siav lentils yog heev tsawg, nws yuav siv tau tsis muaj prejudice rau cov nuj nqis.

Cov kev pab cuam ntawm lentils

Vim mus rau ntawm kev noj haus fiber lentils pab txo koj cov ntshav roj ntau ntau. Soluble fiber thaiv carbohydrates, uas slows tus txheej txheem ntawm haum. Nyob rau hauv lub cev, muaj yog tsis muaj ntse ntshav qab zib hloov mus hloov los, uas yog ib qho tseem ceeb rau diabetics. Loj cov nqi ntawm cov fiber tso cai rau koj kom sai saturate lub cev. Qhov no yog vim li cas cov tais diav uas ua los ntawm cov khoom no yog hearty, tab sis tsis tshua muaj-calorie. Qhov no tej khoom vaj tse yuav pab tau rau cov neeg uas cov menyuam lawv cov nuj nqis, thiab adheres rau ib tug noj. Qhov loj tus naj npawb ntawm cov as-ham tsub kom metabolism. Noj lentils pab txoj kev zom cov zaub mov, lowers ntshav siab thiab yuav pab txo txoj kev pheej hmoo ntawm yus cov kab mob xws li tus kab mob Alzheimer, cataracts, mob ntshav qab zib los yog osteoarthritis.

Contraindications

Dua li ntawm qhov loj tus naj npawb ntawm pab zog, lentils muaj ib co contraindications. Ua ntej, ntev li siv ntawm cov khoom no tej zaum yuav ua rau flatulence. Secondly, ib tug loj npaum li cas ntawm cov protein yuav ua rau lub raum tus kab mob vim yog ib tug ntxiv load rau hauv lub filtering thiab qhov kev tshem tawm ntawm kua los ntawm lub cev. Ib tug loj npaum li cas ntawm poov tshuaj tej zaum yuav ua rau txoj kev loj hlob ntawm hyperkalemia. Tus kab mob manifests nws tus kheej nyob rau hauv daim ntawv ntawm apathy, qaug zog, ua tsis taus pa muaj teeb meem thiab xws li loog loog nyob rau hauv lub extremities. Yog li ntawd, nws yog tsim nyog los siv lentils nyob rau hauv ntsis nqi, ua ntej ncav lub fanaticism, raws li nyob rau hauv tus muaj lwm yam khoom.

Yuav ua li cas mus ua noj lentils

Cov khoom no yog heev yooj yim mus npaj. Ua ntej yuav ua li cas ua noj lentils, liab los yog lwm yam xim, nws yog tsim nyog los kom huv si ntxuav thiab tshem tawm cov khib nyiab. Nws yog tsis tsim nyog rau pre-tsau, uas yog heev yooj yim. Noj peb qhov chaw ua kua rau ib tug ib feem lentils. Yog hais tias koj muab tso rau lub taum nyob rau hauv boiling dej, cov vitamins yuav nyob twj ywm nyob rau hauv qhov kawg khoom ntau. Thaum cov dej los rau ib tug boil dua, kom tsis txhob qhov hluav taws kub. Yog hais tias koj xav tau ib tug crumbly lentils, piv txwv li, los npaj ib tug nyias, ces nws yuav tsum tau ua rau txog 5-10 feeb. Yog hais tias koj xav tau ib tug mos mos ntxhib los mos, koj yuav tsum rhaub lawm. Paub li cas mus ua noj lentils, liab, yuav siav ntau yam zoo noj mov.

mashed qos lentils

Qhov no yog ib qho yooj yim daim ntawv qhia. Lentil puree yog npaj los ntawm twb siav nplej. Lawv ntxiv ib dia txiv los yog lwm yam roj thiab ntsev. Tag nrho cov no dhau mus ua ib tug puree siv ib tug blender. Optionally, koj muaj peev xwm kuj ntxiv qej los yog tshuaj thiab txuj lom. Yuav kom puree muab cov huab cua, koj yuav tsum ua rau kom cov ua noj ua haus lub sij hawm ntawm tus thawj yam khoom.

Cov tshuaj nplaum

Qab zib ntawm cov lentil puv tsis tsuas pab tau, tab sis kuj qab. Rau qhov kev npaj ntawm 100 gram ntawm cov nplej noj ob cloves ntawm qej, dos ib tug me me taub hau, 10 grams ntawm hmoov, qe, ci, butter, ntsev thiab kua txob. Boil lub lentils, ntxiv mus rau nws tws dos thiab qej thiab coj ib lub tais kom txog rau thaum ua li cas. Ces so nws los ntawm ib tug sab cib. Yog li ntawd kua zaub ntawm lentils tig nyuj nyoos. Ces maj mam kib nyob rau hauv butter zaub hmoov, ntxiv ntsev thiab txuj lom thiab diluted broth los yog broth ntxiv ntawm cov ua noj ua haus ntawm lentil. Pab no tais nrog croutons thiab tws qe. Lentil kua zaub, lub caloric cov ntsiab lus uas yuav muaj tsawg heev li, haum rau zaub mov khoom noj khoom haus. Siv lentils nyob rau hauv koj noj cov zaub mov, thiab ntub txaus rau koj lub cev nrog cov as-ham.