Lentils yog cov khoom lag luam tshwj xeeb tshaj yog siv rau hauv cov ntshav qab zib. Koj tuaj yeem yuav cov nplej txiv kab ntxwv, xim liab thiab ntsuab, lawv yuav dhau los ua cov khoom qab qab ntawm cov chav kawm thawj thiab qib thib ob.
Los ntawm lentils koj tuaj yeem ua kua zaub, porridge, zaub xam lav lossis casserole. Nws raug tso cai kom haus cov tais diav tsis ntau tshaj ob zaug nyob hauv lub limtiam, qhov seem ntawm qhov ntau tshaj yog 200 grams. Tus nqi tshwj xeeb ntawm cov khoom lag luam yog qhov tseeb tias lentils yog ib lub tsev khaws khoom ntawm cov vitamins thiab minerals, nws muaj ntau cov qeeb qeeb carbohydrates, fatty acids, thiab zaub protein.
Yog tias koj siv cov khoom tsis tu ncua, nws yuav pab tiv thaiv cov ntshav qab zib kom siab, tswj kev noj zaub mov hauv lub cev, txhim kho txoj haujlwm ntawm lub plab zom mov. Cov noob txhuv yuav muaj txiaj ntsig zoo ntawm daim tawv nqaij, pab kho qhov txhab, tawg thiab txiav, ua qhov zoo cuam tshuam rau kev ua haujlwm ntawm lub paj hlwb.
Cov roj qeeb qeeb dhau ua rau lub siab ntev ntev ntawm qhov satiety, muab lub cev lub zog ntawm lub zog, zom rau lub sijhawm ntev thiab yoog yooj yim. Lub glycemic index ntawm cov khoom yog los ntawm 25 txog 41, tus naj npawb qhia tseeb yog nyob ntawm ntau hom lentils.
Cov nqe lus ntawm kev siv
Nws yog qhov zoo tshaj rau cov neeg mob ntshav qab zib kom xaiv cov taum ntsuab ntsuab, xws li cov noob nplej tau siav ntau sai dua, tsis plam cov khoom muaj txiaj ntsig zoo thaum kho cov cua sov. Taum daj thiab liab yog devoid ntawm lub plhaub thiab yog li zoo meej rau kev ua kua zaub thiab cov qos yaj ywm ci, hauv nruab nrab lawv tau siav rau txog 20-30 feeb.
Cov lentils ntsuab zoo dua rau cov quav, ua zaub mov zoo rau nqaij, mov tsis poob zoo, tsis rhaub. Cov neeg mob ntshav qab zib hom 2 tseem tuaj yeem noj cov kua txiv kab ntxwv daj, nws muaj lub teeb ci tsw qab, ua noj tsis ntev tshaj 20 feeb, nws yog qhov tsim nyog rau ua kua zaub, kua zaub ntsuab, zaub mov rau me nyuam.
Txhawm rau npaj cov tais diav sai, lentils yuav tsum tau soaked rau 3 teev hauv dej ua ntej ua noj. Txig ua ke cov khoom lag luam nrog pob luav, nqaij qaib, mov thiab zaub.
Nws yog ib qho tseem ceeb kom paub tias nws tsis yog ib txwm muaj cai noj taum, lentils uas muaj ntshav qab zib hom 2 yuav yog ib qho khoom tsis zoo yog tias tus neeg mob:
- muaj mob hnyav los ntawm cov kab mob sib kis hauv lub kaw lus genitourinary;
- kuaj pom cov hemorrhoids, lwm yam kab mob ntawm lub qhov quav (mob rau hauv nruab nrog);
- kev txom nyem los ntawm gouty mob caj dab, mob rheumatism thiab lwm yam kev mob ntawm cov leeg mob;
- kev txom nyem los ntawm ib qho tsis muaj peev xwm ntawm kab kawm, vitamin tsis muaj peev xwm.
Tsis tas li, koj siv tsis tau cov khoom lag luam nyob ntawm qhov teeb meem ntawm daim tawv nqaij.
Lentil Recipes
Lub lauj kaub
Koj tuaj yeem ua zaub mov qab qab ntawm cov nplej, vim qhov no koj yuav tsum coj 200 g ntawm cov roj, cov zaub ntug hauv paus, cov dos, ib qho dej huv ntawm cov dej, tshuaj ntsuab, qej thiab kua txob rau saj. Cov noob taum yuav tsum xub muab laub rau hauv dej txias, thiab tom qab ntawd nchuav dej thiab sim rau li 20 feeb.
Tom qab ntawd, tws carrots yog ntxiv rau lub lauj kaub (ua noj li 20 feeb), tws dos thiab kua txob (ua noj ntxiv rau 10 feeb). Thaum lub zaub mov npaj txhij, nws yog sprinkled nrog tws qej thiab tshuaj ntsuab.
Mashed qos yaj ywm
Tus kws kho mob ntshav qab zib yuav nyiam noj lentil puree siav hauv Greek. Rau cov zaub mov, daj thiab liab ntau yam ntawm cov noob txiv neej raug xaiv, lawv tau noj ib khob txhua, rhaub kom txog thaum npaj txhij, tsoo rau hauv rab rau ib homogeneous huab hwm coj (feem ntau qhov ntau yog tsoo ob zaug). Tom qab ntawd, hauv cov txiv ntseej muaj ntshav qab zib, koj yuav tsum ntxiv me ntsis qej, ntsev, kua txob dub kom saj, ib tablespoon ntawm txiv qaub kua txiv, roj zaub.
Noj Qab Haus Huv Chowder
Rau stewing, lentils yuav tsum xub tau soaked nyob rau hauv dej txias nyob rau hauv ib tug piv ntawm ib mus rau ob, tom qab ntawd nws yog boiled tshaj tsawg tshav kub. Ib me nyuam diav ntawm cov roj zaub yog hliv rau hauv lub lauj kaub uas tsis yog pas, tus neeg hla:
- nqaij qaib dawb nqaij;
- noob dos loj;
- paus celery;
- carrots.
Tom qab nws npaj tiav, ntxiv ob peb dia ntawm lws suav muab tshuaj, lentils rau qhov sib xyaw ntawm cov zaub thiab nqaij. Cov zaub mov yuav tsum yog salted, seasoned nrog kua txob, tws parsley. Noj lentils hauv daim ntawv no yog qhov tsim nyog tom qab 15 feeb, lub stew yuav tsum tau ua txhaum.
Zaub xam lav
Liab lentils yog qhov zoo rau cov zaub mov, lawv yuav tsum tau nchuav nrog dej 1 rau 2 thiab ua noj rau 20 feeb (tshaj li cua sov tsawg). Nyob rau lub sijhawm no, ib qho dos yuav tsum tau txiav hauv ib nrab ib ncig, thiab lub txiv lws suav yuav tsum hlais. Rau hauv phaj sib sib zog nqus:
- muab cov tws qej, dos;
- seasoned nrog pinch ntawm ntsev, kua txob dub;
- ntxiv 2 diav ntawm kua cider vinegar;
- marinate rau ib nrab ib teev.
Tom qab 30 feeb, cov txhuv kom txias, ntxiv rau cov txiv lws suav, zaub tsib, ib lub roj ntawm cov roj zaub.
Cov kab mob ntshav qab zib uas muaj ntshav qab zib hauv cov lus no yuav txaus lub cev nrog cov vitamins thiab minerals.
Lwm yam zaub mov txawv
Cov neeg mob tuaj yeem ua ib qho kua zaub qab qab, lawv noj 200 g taum rau nws, tib tus nqi ntawm cov nqaij luav, 150 g ntawm qos yaj ywm thiab carrots, 50 g ntawm leeks, 500 ml ntawm cov zaub ntsuab, ib tablespoon ntawm qaub cream, me ntsis roj zaub thiab txuj lom kom saj.
Tag nrho cov khoom siv yuav tsum tau txiav mus rau hauv vaj huam sib luag, tom qab ntawd muab tso rau hauv lub si, noj rau 45 feeb. Nyob rau lub sijhawm no, cov nqaij yuav tsum yog ntsev, kua txob thiab kib hauv lub lauj kaub nrog txheej tsis-nplaum. Yog hais tias ib tug luav yog kib nyob rau hauv sunflower roj, nws glycemic Performance index nce tam sim ntawd.
Thaum cov nqaij npaj tiav, nws txiav rau hauv daim, muab tso rau hauv cov kua zaub, npau rau ob peb feeb. Cov zaub mov tiav tiav tau ua haujlwm nrog thyme nplooj, lwm yam tshuaj ntsuab, muaj roj tsawg qab zib.
Yog tias ib tus neeg tau kuaj mob ntshav qab zib mellitus thiab muaj cov tshuaj tiv thaiv insulin, nws raug qhia kom nquag haus dej qab zib infusions los ntawm lentil stems. Nov yog tshuaj ntsuab:
- ua rau cov cim qhia ua ntshav qabzib;
- pab tswj cov txheej txheem hauv kev zom zaub mov;
- stimulates ua haujlwm ntawm lub txiav;
- zoo cuam tshuam rau kev ua haujlwm ntawm txoj hnyuv.
Txhawm rau npaj cov khoom lag luam, koj yuav tsum tau noj ib tug tablespoon ntawm tws stalks ntawm lentils, ncuav cov ntaub ntawv raw nrog ib khob ntawm dej npau, tawm rau ib teev. Tom qab ntawd, Txoj kev lis ntshav yog lim, noj 3 zaug ib hnub (ib zaug lawv haus ib tablespoon ntawm cov khoom) ua ntej noj mov. Muaj lwm cov zaub mov txawv rau tinctures, ntau cov ntsiab lus tuaj yeem nrhiav los ntawm tus kws endocrinologist.
Lentils nrog zaub
Taum txig ua tiav cov zaub ntawm cov zaub, yog li cov neeg mob ntshav qab zib yuav tsum tau sim cov zaub mov no. Hais txog seb nws muaj peev xwm noj zaub thiab hauv qhov ntau, koj yuav tsum saib peb lub vev xaib. Muaj ib lub rooj tshwj xeeb hauv qhov glycemic index ntawm cov khoom lag luam thiab lawv cov ntsiab lus calorie tau sau npe.
Txog ntawm daim ntawv qhia, koj yuav tsum coj:
- 200 g ntawm taum;
- Txiv lws suav
- zaub ntsuab;
- tswb kua txob;
- dos;
- carrots.
Koj tseem yuav xav tau ob peb cloves ntawm qej, marjoram, txuj lom (tso cai rau ntshav qab zib).
Ua ntej tshaj, tshav kub lub lauj kaub, sauté dos, carrots, thaum lawv ua pob tshab, ntxiv cov zaub ntxiv rau lawv. Tom qab ntawd lentils rau cov ntshav qab zib tau xa mus rau hauv lub lauj kaub, lub Cheebtsam yog nchuav nrog 300 ml ntawm dej ntshiab thiab coj mus rau ib lub rhaub, cov txuj lom ntxiv.
Qhov peculiarity ntawm lub tais yog hais tias tom qab ntxiv lentils nws yog siav ntawm qhov hluav taws kub me me rau lwm 6 teev, nplawm qee zaus. Vinegar thiab zaub roj yog hliv rau hauv zaub mov tiav lawm.
Yog li, lentils kuj tuaj yeem dhau los ua kev noj qab haus huv hauv hom 2 mob ntshav qab zib. Taum yuav tau saj zoo txawm hais tias nws lub siav los yog txhoov ua noj. Yog tias siv cov roj taum kom noj tsis tu ncua, tus neeg mob yuav tsis muaj kev cuam tshuam los ntawm kev mob ntshav qab zib. Daim vis dis aus hauv tsab xov xwm no yuav qhia koj lwm yam koj tuaj yeem ua nrog cov kab ntxig.
