Txij thaum ancient sij hawm, lentils tau ua ib qho ntawm cov khoom tseem ceeb ntawm kev noj, nws tau noj raws li ib tug neeg ntawm qib siab dua, thiab tib neeg cov neeg pluag. Lentil yog ib feem tseem ceeb ntawm txoj kev noj haus ntawm yuav luag txhua tus neeg, tsis hais txog ntawm lawv cov nyiaj txiag. Nws tau siv ob qho tib si rau hauv daim ntawv sau tseg, thiab feem ntau nyob rau hauv cov composition ntawm ib co soups thiab kua zaub. Hmoov tsis, nyob rau hauv peb lub sij hawm, lentils tsis tau tiv thaiv xws li ib tug loj loj sib tw ntawm cov cereals, tam sim no nws yog deb tsawg demanded tshaj ua ntej. Tab sis tseem, qhov no tsis cuam tshuam rau cov khoom tseem ceeb ntawm lentils nyob rau hauv kev noj haus ntawm ib yam ntawm peb.
Dab tsi yog qhov tseem ceeb ntawm lentils?
Ib qho ntawm nws qhov zoo tshaj plaws yog tias nws tsis muaj peev xwm tuaj yeem muaj peev xwm tuaj yeem tsim cov tshuaj lom neeg, nitrates thiab xov tooj cua nuclides. Uas yog, nws yuav khaws tag nrho nws cov khoom tseem ceeb tsis hais txog ntawm tej yam kev mob ntawm cultivation. Tej zaum qhov kev nyab xeeb ntawm kev noj yog thawj zaug uas lentils yuav pab tau.
Lentils muaj ntau qhov macro (potassium, calcium, magnesium, sodium , phosphorus, chlorine) thiab microelements (hlau, iodine, fluorine, boron, nickel), cov vitamins (A, B1, B2, PP, E). Nws kuj muaj xws li cov amino acids, isoflavonoids, cov zaub mov muaj fiber ntau thiab folic acid. Isoflavonoids muaj peev xwm ua tawm los tiv thaiv kev mob qog nqaij hlav cancer mis, thiab ua tsis sib haum (muaj 3,7 g / 100 g) ua rau tus neeg mob plab hnyuv, tshem cov co toxins thiab co toxins ntawm lub cev.
Qhov sib txawv ntawm cov khoom siv yog ntawm nws cov ntsiab lus loj ntawm cov protein ntau hauv cov kab no, namely txog li 50%, yog li nws yuav siv ib txoj hauj lwm hauv cov ntsiab lus ntawm cov protein, ntawm no yog lwm qhov ntawm cov khoom siv tau zoo li cas hauv lentils.
Kuv tseem xav kom nco ntsoov hais tias lentils yog ib qhov zoo ntawm tryptophan - ib qho amino acid, uas nyob hauv lub cev hloov mus rau serotonin (nws yog lub luag haujlwm rau peb lub xeev lub hlwb). Nws tsis muaj peev xwm ua rau muaj kev nyuab siab, tsis muaj kev ntxhov siab, muaj kev nyuaj siab ntxhov plawv.
Dab tsi yog qhov zoo tshaj plaws lentils?
Muaj li ntawm 10 hom lentils, sib txawv hauv txoj kev npaj, saj thiab txawm xim, tab sis dab tsi yog cov txiaj ntsig tshaj plaws? Yog tsis muaj lus teb, vim hais tias lawv muaj pes tsawg leeg yuav luag zoo tib yam, yog li ntawd nws tsis tuaj yeem ua rau ib leeg paub txog ntau yam uas yuav dhau tag nrho lwm tus. Cov feem ntau hom lentils yog:
- xim av - ua ntej siv tsau nws rau ob peb xuab moos, los yog ib hnub, uas yog siv ua zaub ua mov;
- liab - tshem los ntawm lub plhaub, siav sai sai, siv nyob rau hauv soups thiab mashed qos yaj ywm;
- ntsuab - cov taum loj hlob, feem ntau ntxiv rau cov khoom qab zib;
- beluga - qhov tsawg tshaj plaws, tsim rau kua los yog nyias, nws mus zoo nrog zaub;
- puy - xim dub thiab ntsuab, pungent saj, yog ib tug zoo ntxiv rau nyias;
- tais - txo cov ntshav qab zib hauv cov ntshav, li no pab tau rau cov neeg uas muaj ntshav qab zib.
Yog lentil tseem ceeb rau poob phaus?
Cov ntsiab lus ntawm cov lentils qhuav yog 295 kcal ib 100 g, npaj kom txhij tsawg dua - 111 kcal. Tseem ceeb heev, lentil tsuas muaj 1% rog, thiab glycemic Performance index yog 30. Glycemic Performance Index - qhov ntsuas ntawm cov khoom noj khoom haus, tom qab lawv noj, ntawm qab zib hauv cov ntshav. Thaum noj nws qhov hnyav, nws pom zoo kom noj zaub mov nrog GI tsawg (10-40) yog li, lo lus teb rau lo lus nug seb puas yog lentils rau qhov hnyav yog qhov tseem ceeb - zoo li tsis muaj dab tsi ntxiv. Tiam sis cov khoom uas muaj siab GI yuav tsum raug zam, vim tias cov qib siab ntawm insulin hauv cov ntshav ua rau lub cev cia cov rog.
Tsis tas li ntawd, lentil muaj qhov tshwj xeeb microelement molybdenum, uas muaj feem xyuam rau ntau yam ua tiav ntawm carbohydrates. Carbohydrates - muab hormonal tshuav, fiber ntau - tiv thaiv lawv los ntawm sai digestion, uas yog, ua ke ntawm carbohydrates thiab fiber muab peb lub siab ntev ntawm saturation.
Yog hais tias koj xav tau kom tshem ntawm ob peb ntxiv phaus, ces lub txais tos ntawm cov tais diav ntawm lentils, qhov no yuav nrog, tab sis rau ntau dua cov nyhuv, koj yuav tsum xaiv ntau version ntawm cov zaub mov raws li kev siv lentils ib leeg nyob rau hauv daim ntawv ntshiab, uas yog, tsis muaj additives. Koj tuaj yeem zaum hauv lub rooj sib txoos li 5 hnub.