Lauj kaub tais diav los ntawm lentils - zoo thiab phem

Lentil ho txawv ntawm lwm cov kab lis kev cai ntawm cov noob taum pauv uas nws muaj ntau cov amino acids, cov khoom noj muaj fiber ntau, cov vitamins thiab microelements. Txij thaum ancient sij hawm nyob txawv continents ntawm peb ntiaj chaw, lentils tau siv tsis yog khoom noj, tab sis kuj yog ib yam khoom muag.

Cov txiaj ntsig thiab kev tsim txom ntawm cov zaub mov qev

Txhua hom ntawm lentils yog ib lub tsev muag khoom ntawm cov khoom siv tau los ntawm peb lub cev. Nyob rau hauv 100 g ntawm cov khoom muaj:

• proteins (amino acids) - txog 24 g;
• fiber ntau (kev noj haus fiber ntau) - li 11-13 g;
• mono- thiab disaccharides - li 3 g;
• saturated fatty acids - 0.5 g;
• vitamins B1, B2, B6, B9, PP;
• micro- thiab macro ntsiab - poov tshuaj (670 mg); phosphorus (390 mg); magnesium (80 mg), iodine (660 mg), calcium (83 mg), chlorine (75 mg), iron (11 mg), silicon (80 mg), sulfur (160 mg), selenium (19 μg), xee 160 μg), lwm yam.

Cov ntsiab lus ntawm cov khoom siv nyob rau hauv cov lus sau ntawm liab thiab ntsuab lentils txawv me ntsis, raws li ua noj haus, thiab kev siv ua noj.

Cov lentils twg zoo, liab los yog ntsuab?

Txhua hom lentils muaj feem xyuam rau cov khoom noj khoom haus feem ntau vim yog cov ntsiab lus tsis tshua muaj caloric, cov khoom sai sai saturate thiab txhawb lub cev nrog cov khoom noj uas tsim nyog. Lentils liab muaj ntau hlau, yog li nws yog tseem ceeb rau cov neeg uas muaj anemia , mob nkees, plawv pathologies.

Cov khoom siv ntawm cov lentils ntsuab muaj xws li qis qis globcemic, uas ua rau nws yog ib qho tseem ceeb ntawm cov khoom rau cov diabetics. Tsis tas li ntawd, nws yog cov tais diav ntsuab los ntawm lentils ntsuab uas tau pom zoo rau kev poob phaus, raws li lawv ua kom cov ntshav qab zib nyob hauv cov ntshav thiab muaj cov nyhuv me ntsis.

Ntsuab lentils yuav siv tau los ua ib qho ntawm cov khoom noj uas tsis muaj calorie cov pluas noj. Vim yog cov ntsiab lus muaj fiber ntau , nws sai thiab tas mus li lub cev. Qhov kev nplua nuj ntawm cov vitamins thiab minerals tawm yuav pab kom tsis txhob muaj qhov tsis zoo uas tsim nyog hauv ntau cov khoom noj.

Cov kws kho mob tau tsim cov khoom noj khoom haus. Nyob rau hauv lub hom phiaj ntawm kev noj haus no, cov tais diav yog hloov los ntawm ib hnub noj mov. Nyob rau hauv nruj - cov tais diav no yog predominant. Tsis tas li ntawd, nws tsis tshua xav li cas noj mov ua si, nws ua tau kua zaub, stewed zaub stews, txias thiab sov qab zib, cereals, meatballs thiab cutlets.

Txawm tias tag nrho nws cov txiaj ntsig, lentils yuav ua mob tau. Kev siv cov zaub mov ntau dhau ntawm nws hauv lub cev kuj yog ib qho kev sib tw ntawm ntau cov minerals. Cov ntsiab lus ntawm lysine thiab proteins uas tsim tau muaj peev xwm ua rau lub zog hnyav thiab zis mob. Tsis tas li ntawd, zoo li tag nrho cov legumes, lentils tuaj yeem ua rau ua pa hauv cov hnyuv.