Lentili ndi chomera chodyera mu banja la legume chomwe chikukhala chotchuka pophika. Chikhalidwechi sichimangokhala chokoma komanso chathanzi, makamaka kwa iwo omwe amachita masewera ndikutsata moyo wathanzi. Maluwa ndi chakudya choyenera pa zakudya zanu kuti muwonjezere kuchuluka kwa mapuloteni omwe amafunikira kuti minofu ikule.
Tsoka ilo, anthu ambiri amanyalanyaza izi, koma pachabe! Kuchokera m'nkhaniyi muphunzira kuti mphodza ndizothandiza bwanji, gawo lake pamasewera ndi zakudya zopatsa thanzi. Sitidzadutsa mbali ndi zotsutsana zomwe tingagwiritse ntchito, komanso zochitika zomwe mphodza zingakhale zovulaza.
Mtengo wa zakudya, zopatsa mphamvu za calorie komanso kapangidwe ka mankhwala
Palibe membala wina m'banja la legume yemwe angadzitamande ndi mapuloteni ambiri ngati mphodza. Kuphatikiza pa mapuloteni, chikhalidwe chapaderachi chimakhala ndimankhwala, mafuta, ulusi, mchere wamchere ndi mavitamini. Zida zonsezi ndizoyenera, choncho zimakhala ndi zakudya zabwino kwambiri.
Pali mitundu yambiri ya mphodza:
- Brown ndi mtundu wofala kwambiri. Nthawi zambiri, mphodza zofiirira amagwiritsidwa ntchito popangira msuzi, chifukwa njere zake zimaphika bwino, koma zimasunga mawonekedwe ake bwino. Mitunduyi imalimbikitsidwa kuthiridwa kwa mphindi 20-30 musanaphike.
- Green - ntchito yokonza zakudya saladi ndi mbali mbale. Sikutanthauza kuti muziviika musanaphike.
- Chofiira ndi chosiyanasiyana, ndiye kuti, popanda chipolopolo chachikulu, chimaphika mwachangu kuposa mitundu ina.
- Mdima wakuda (beluga) ndi mphodza zosowa kwambiri. Mukaphika, amasintha mtundu wake kukhala wowala, koma nthawi yomweyo sataya mawonekedwe ake, omwe amalola kuti azigwiritsidwa ntchito ngati mbale yapambali.
- Wachikasu - amafanana ndi nandolo momwe amawonekera. Mitunduyi imawonedwa ngati yosunthika ndipo imagwiritsidwa ntchito pazakudya zambiri.
Mtundu wakuda umakhala ndi antioxidant ndipo umachotsa zinthu zoyipa mthupi.
Monga mukuwonera, pali zambiri zoti musankhe, koma mitundu iliyonse ili ndi mawonekedwe ake komanso kufunika kwake. Pansipa pali tebulo lomwe limafotokoza kapangidwe kake ndi mphamvu zamagetsi zamtundu uliwonse, zophika komanso zowuma.
| Ma calories / Zakudya pa 100 g | Ofiira (owuma) | Ofiira (owiritsa) | Green, chikasu, bulauni (youma) | Green, wachikasu, bulauni (owiritsa) | Wakuda (owuma) | Wakuda (owiritsa) |
| Mapadi | 4.9 g | 1.9 g | 8.9 g | 3.8 g | 9.0 g | Magalamu 5.5 |
| Zakudya za calorie | 318 kcal | 100 kcal | 297 kcal | 105 kcal | 324 kcal | 145 kcal |
| Mapuloteni | 23.8 g | 7.6 g | 24,3 | 8,8 | 35 g | 17 g |
| Zakudya Zamadzimadzi | Magalamu 56.3 | 17.5 g | 48.8 g | 6.9 g | 53.1 g | 20 g |
| Mafuta | 1.3 g | 0,4 g | 1.9 g | 0,7 g | 2.0 g | 0,5 g |
| Chitsulo | 7.6 g | 2.4 g | Magalamu 11.8 | 3.5 g | 17 g | 7 g |
| Potaziyamu | 710 g | 220 g | 940 g | 310 g | 980 g | 350 g |
| Phosphorus | 320 g | 100 g | 350 g | 130 g | 420 g | 210 g |
| Beta carotene | 60 magalamu | 20 mcg | ayi | ayi | ayi | ayi |
| Thiamine (B1) | 0.50 mg | 0.11 mg | 0.41 mg | 0.14 mg | ayi | ayi |
| Riboflavin (B2) | 0.20 mg | 0.04 mg | 0.27 mg | 0.08 mg | ayi | ayi |
| Chitsime (PP) | 2.0 mg | 0,4 mg | 2,2 mg | 0.6 mg | ayi | ayi |
| Pyridoxine (B6) | 0.60 mg | 0.11 mg | 0.93 mg | 0.28 mg | ayi | ayi |
| Folic acid (B9) | 100 magalamu | ayi | 112 μg | ayi | ayi | ayi |
Mitundu ina yonse ya mphodza imakhala ndi zinthu zina pamlingo wokulirapo, ndipo pang'ono pang'ono, zina mwa mitundu ina sizipezeka. Komabe, ngakhale izi, mphodza zili ndi michere yofunikira kwambiri mthupi la munthu, ndipo zonse zili mu mawonekedwe a bioactive, zomwe zikutanthauza kuti zimayamwa bwino komanso mwachangu.
Maluwa ophuka ayenera kusiyanitsidwa padera. Izi zili ndi kuchuluka kwa amino acid, ndipo kugwiritsa ntchito kwake kumathandizira:
- kukonza magwiridwe antchito am'mimba;
- Kubwezeretsa njira zamagetsi mthupi;
- kukonza chitetezo chamthupi;
- Kubwezeretsa khungu, kulimbikitsa kapangidwe ka tsitsi.
Maluwa ophuka amakhala ndi ayodini wambiri, calcium, iron, magnesium ndi mafuta acid. Ma calories opangidwa ndi mankhwalawa ndi 106.5 kcal pa magalamu 100. Chifukwa cha mafuta ochepa kwambiri, nyemba zomwe zimamera nthawi zambiri zimagwiritsidwa ntchito ndi azimayi omwe amadya.
Zothandiza za mphodza
Zopindulitsa za mphodza za thupi la munthu zimachitika chifukwa chakuti mankhwalawa amafulumira komanso pafupifupi kwathunthu m'thupi la munthu, makamaka, amakhudza mapuloteni azamasamba. N'zochititsa chidwi kuti phala ili lili ndi mafuta ochepa kuposa nyemba zina, monga nandolo. Kuphatikiza apo, mphodza zimakhala ndi chitsulo chochuluka, motero zimalimbikitsidwa kwa anthu omwe ali ndi kuchepa kwa magazi.
Asayansi ambiri amati mphodza zimatha kulowa m'malo mwa buledi ngakhale nyama. Kwa odyetsa zamasamba, izi ndikupeza kwenikweni, chifukwa zimalowetsa m'malo mwa mapuloteni azinyama.
Maluwa ayenera kukhala ofunika kwa anthu omwe ali ndi matenda ashuga. Sichikukweza shuga wamagazi, koma m'malo mwake imayamba kuyizolowetsa chifukwa chakumwa kwake. Komanso, madokotala amalimbikitsa kudya mphodza kwa iwo omwe ali ndi zilonda zam'mimba kapena amadwala colitis.
Zosangalatsa! Nthakayi siimasonkhanitsa nitrate ndi radionuclides. Ndi chinthu choyera chopanda zowonjezera. Pakadali pano, palibe mitundu ingapo yamphodza yosinthika, yomwe imakulitsa mtengo wake wazakudya zopatsa thanzi komanso zopatsa thanzi.
Ngati mukukumana ndi vuto la genitourinary system, muyenera kumvetsera msuzi wa mphodza. Pamodzi ndi mankhwala omwe angakuthandizeni kuthana ndi matendawa.
Chikhalidwe chokhala ndi potaziyamu chimakulitsa kwambiri magwiridwe antchito amtima ndipo chimathandizira pakuyenda kwa magazi.
Izi ndi zabwino kwa azimayi. Chogulitsacho chili ndi ma isoflavones omwe amathandiza kuthana ndi khansa ya m'mawere. Kuphatikiza apo, izi zimathandizira kuthana ndi kukhumudwa, ndipo zimachepetsa kwambiri kusapeza nthawi yakusamba. Ma Isoflavones sawonongedwa ataphika, zomwe zikutanthauza kuti nyemba zitha kuphikidwa m'njira zosiyanasiyana.
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Masiku ano, akazi nthawi zambiri amakhala ndi nkhawa komanso amagona. Mphodza wobiriwira amathanso kuthandizira kuthetsa mavutowa. Mwa kudya nthawi zonse, mumadzaza thupi ndi tryptophan, amino acid yomwe imasandulika serotonin mthupi. Ndi kusowa kwa chinthuchi komwe kumapangitsa mkazi kukhala wokwiya komanso kuda nkhawa.
Madokotala ena amakhulupirira kuti nyemba iyi imathandiza kuthana ndi kusabereka.
Amuna amalimbikitsidwanso kuphatikiza mphodza mu chakudya chawo cha sabata iliyonse chifukwa amachulukitsa kwambiri zogonana. Ndi kusowa mphamvu, akatswiri azakudya amalangiza kudya mbale za mphodza 1-2 pa sabata.
Maluwa ophuka amakhala ndi phindu lofanana ndi mphodza wamba. Koma ndi ziphuphu zomwe zimalimbitsa minofu ya mafupa, motero ndikofunikira kupatsa mphodza kwa ana (inde, ngati sipangakhale zovuta zilizonse).
Lentile ndi masewera (kulimbitsa thupi ndi kumanga thupi)
Pazakudya za othamanga, mphodza ndizothandiza ndipo nthawi zambiri zimakhala zofunikira. Chowonadi ndi chakuti legume ili ndi mapuloteni ambiri azamasamba, omwe amalowetsedwa mwachangu. Kuchuluka kwa mapuloteni mu mphodza kuli pafupi ndi nyama, koma pali kusiyana kumodzi: nthawi zonse mumakhala mafuta m'thupi ndi mafuta, ndipo mphodza ndizomwe sizingafanane ndi zomanga thupi zomanga thupi, zomwe ndizofunikira kwambiri pakupanga zolimbitsa thupi komanso masewera ena omwe kukula kwa minofu ndikofunikira.
Mwa nyemba zonse, mphodza amawerengedwa kuti ndiosunga chitsulo. Ndi ma microelement omwe amakupatsani mwayi wosunga mawonekedwe amtima ndi kuzungulira kwa magazi. Mtima wathanzi umakuthandizani kuti muwonjezere katunduyo osamva kusasangalala.
Kwa iwo omwe ali ndi thanzi labwino, mphodza ndi gwero lalikulu la mphamvu. Chofunikira ndikuti mugwiritse ntchito izi nthawi zonse, pokhapokha zitheka kuwona kusintha kwakuthupi mthupi lanu.
Maluwa mu chakudya choyenera
Zakudya zabwino, mankhwalawa sanakhalepo komaliza. Zakudya zambiri zapangidwa ndi mankhwalawa, palinso mapulogalamu apadera a mphodza kwa anthu omwe ali ndi vuto ndi ndulu. Zakudya nambala 5 zimawerengedwa kuti ndizotchuka kwambiri - maphunzirowa amathandiza osati kungowonjezera thupi, komanso kuonda. Zakudyazi zimachokera pakudya kawirikawiri - kasanu patsiku, pomwe chakudyacho chiyenera kudulidwa. Lentili ndi chimodzi mwazomwe zimaloledwa pa Zakudya # 5.
Zakudya za Lentil zimakhala ndi ndemanga zambiri zabwino, koma musayembekezere kuwonda kwakukulu kuchokera kwa iwo. Monga lamulo, amayi amataya makilogalamu osapitilira atatu pamwezi pazakudya, popeza chakudya choyenera ndi chakudya choyenera chomwe chingangotsitsa thupi.
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Ambiri ali ndi nkhawa ndi funso loti: "Nchiyani chingasinthe mphodza pazakudya?" Kapenanso, mutha kugwiritsa ntchito nandolo, nyemba, kapena nandolo. Koma kodi ndikofunikanso kuchotsa mphodza ngati zili ndi zomera zamasamba zosadyekeka kwambiri? Nthawi yomweyo, mitundu iliyonse ndiyothandiza: ofiira, obiriwira, achikaso, lalanje.
Mutha kugwiritsa ntchito mphodza kuti muchepetse kunenepa kwamtundu uliwonse, koma nthawi zambiri ndi mankhwala owiritsa osakaniza ndi masamba, nsomba kapena nyama. Pali maphikidwe ndi mbale zambiri zomwe zimatha kukonzekera masiku osala kudya. Ikhoza kukhala msuzi, cutlets ya mphodza, saladi nawo, kuwonjezera apo, nyemba sizinachotsedwe ngati mbale yotsatira. Khalani opanga ndikuwonjezera pazosankha. Musaiwale za mphodza zomwe zidamera, zimapindulitsa thupi, kuzimasula.
Contraindications ntchito ndi zoipa
Ngakhale mphodza ndiwothandiza kwambiri, amakhalanso ndi zotsutsana zingapo pakulowetsedwako. Pofuna kuti asavulaze thupi, mphodza ayenera kudyedwa mosamala kwa anthu omwe ali ndi vuto la m'mimba, chifukwa mankhwala amtunduwu amathandizira kupanga gasi. Omwe ali ndi vuto la dysbiosis ayeneranso kusiya kugwiritsa ntchito mphodza pazifukwa zomwezo.
Upangiri! Pofuna kuti musalemere m'mimba, tikulimbikitsidwa kuthira nyemba musanaphike.
Ngati mumadya mphodza pafupipafupi, mwayi wake ndikuti khungu lanu limauma ndikutaya mphamvu.
Madokotala samapereka malangizo okhwima pankhani yazakudya. Ma mphodza amakhala athanzi ngati angadyedwe pang'ono komanso kuphatikiza zakudya zina. Kawiri kapena katatu pa sabata ndikokwanira kukhutitsa thupi ndi zonse zomwe chikhalidwechi chimalemera kwambiri.
Chikhalidwe chimatsutsana motsutsana ndi anthu omwe akudwala gout.
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Zotsatira
Maluwa ndi chinthu chomwe amafunikira chisamaliro. Kugwiritsa ntchito bwino chikhalidwe chodabwitsachi kumakuthandizani kuti musinthe kagayidwe kabwino ka thupi, kuti mukhale ndi mawonekedwe amtima wabwino, komanso kuthandizira kukhala ndi thanzi la amayi ndi abambo.
