Lentilo ndi mtundu wa legume , womwe uli ndi ubwino wokhala mofulumira kwambiri kuposa kuphika nyemba zowonjezereka ndipo simukuyenera kuzimitsa. Ngakhale kuti mphutsi zambiri zimakhala zobiriwira kapena zofiira, mukhoza kuzipeza mu mitundu ina, monga pinki-lalanje (yomwe imaphika mofulumira kwambiri, koma sichimawoneka), yachikasu, ndi yakuda.
Mphuno zambiri zimakhala ndi chiwerengero chochepa cha glycemic index chifukwa cha kuchuluka kwa pang'onopang'ono komwe kumafungoka komanso kusakanikirana komwe kuli.
Mphuno imakhalanso ndi mitsempha yambiri ndipo, monga mitundu yonse ya nyemba, imakhala ndi mapuloteni ambiri kuposa pafupifupi china chilichonse chomera.
Zakudya Zamadzimadzi ndi Fiber Poyambitsa Lentils
½ chikho chophika chophika ndi 12 magalamu othandiza (net) makapu , ndi ma 8 gm, mapiritsi 9 ndi makilogalamu 115
Mndandanda wa Mayendedwe a Mitsempha
Pakhala pali mayeso ambirimbiri omwe amawoneka kuti ali ndi nthendayi, zomwe zimakhala zozungulira 30, zomwe zimakhala zochepa kwambiri chifukwa chochepetsetsa pang'ono ndi mpweya wambiri. Kupatulapo kunali kuphunzira za mphodza zam'chitini, zomwe zinalipo 52. (Zofufuza za nyemba zam'chitini komanso zomwe zophikidwa ndi ophikira omwe amawatsuka nthawi zonse zimasonyeza kuti ali ndi chiwerengero chapamwamba cha nyemba kuposa nyemba zouma zomwe zimanyowa ndi zophika.)
Mankhwalawa ndi 6 kwa chikho cha ½ cha mphodza yophika.
Ubwino Wathanzi wa Lenti
Lentilo ndi gwero labwino kwambiri la fiber, folate ndi manganese, kasupe wabwino kwambiri wa chitsulo, komanso gwero la mkuwa ndi thiamin.
Mphuno, monga nyemba zina, mwinamwake ndi chakudya chabwino kwambiri cha zakudya zamagazi komanso pang'ono. Chofunikira kwambiri, izi zikutanthauza kuti ali ndi starch yomwe imasinthidwa pang'ono kupita ku shuga komanso wowuma omwe sagwidwa m'matumbo ang'onoang'ono. Kafukufuku wina wasonyeza kuti m'malo mwa zakudya zam'mimba zimatulutsa zakudya zamtundu wa shuga.
Kudya chakudya chamtundu wosakanikirana chingathenso kukhala ndi thanzi lachilombo, kuphatikizapo kulimbikitsa mapiri abwino. Mtedza wosamalidwa ukhozanso kuwonjezera mphamvu ya insulini komanso kuyamwa kwa mchere monga calcium.
Komabe, onani kuti nyemba zam'chitini zimakhala ndi chiwerengero chapamwamba kwambiri cha glycemic index ndi chocheperapo pang'ono-chosakaniza ndi chosakanizika kuposa nyemba zouma zomwe zikuphikidwa pakhomo. Komanso, ena odwala matenda a shuga amasonyeza kuti mphodza ndi nyemba zimapangitsa kuti magazi azimasuka mwamsanga, motero pali kusiyana kwakukulu pakati pa momwe thupi lathu limagwiritsira ntchito nyemba.
Malingaliro Othandizira Lentils
Lenti yophika ikhoza kutumikiridwa kutentha kapena kuzizira, ndipo ikhoza kununkhidwa mwanjira iliyonse yomwe imakondweretsa iwe. Ganizirani za iwo ngati malo otentha pamalo m'malo otentha kwambiri a carb monga mbatata kapena mpunga, kapena ngati saladi yozizira (kapena kuwawaza pa saladi wobiriwira). Zikhoza kuwonjezeredwa ku supu ndi mitsempha.
Zotsatira
Jenkins, et al. Mmene Mitundu Imayambira Ngati Nthendayi Yochepa Kwambiri Kudya pa Glycemic Control ndi Mavuto a Mthupi mwa mtundu wa shuga 2 Mellitus: Kuyesedwa kosalamulirika. Archives of Internal Medicine Oct 22: 1-8 (2012).
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna ndi Brand-Miller, Janette. Mndandanda wapadziko lonse wa chiwerengero cha glycemic ndi glycemic load values.
American Journal of Clinical Nutrition . Vol. 76, No. 1, 5-56, (2002).
USDA National Nutrient Database ya Standard Reference, Release 28.