Cov Lentils Puas Muaj Mob Ntshav Qab Zib?

Tsawg zaub mov noj rau cov mob ntshav qab zib yuav tsis ua tiav tshwj tsis yog muaj cov khoom xyaw xyaw nrog. Mistresses ntawm Russia feem ntau nyiam cov noob taum pauv thiab taum pauv, tsis nco qab tias lentils tsis muaj txiaj ntsig zoo rau cov ntshav qab zib, thiab tseem dhau dhau ntawm cov kab ke ib txwm muaj nyob hauv cov vitamins thiab amino acids.

Cov kab lis kev cai no yog sawv cev los ntawm ntau hom kev sib txawv hauv qhov tsos, ua noj ua haus sijhawm, muaj pes tsawg leeg thiab saj. Ua tsaug rau ntau yam no, lentils tsis thab txawm tias siv niaj hnub. Cov carbohydrates hauv nws yog nqus tau qeeb vim muaj cov ntsiab lus ntawm fiber ntau thiab cov protein, yam tsis ua rau muaj piam thaj hauv ntshav qab zib hom 2. Hauv ntej, cov lus nug ntawm seb cov kua txiv kab ntxwv tuaj yeem yog tus mob ntshav qab zib yuav tsum tsis txhob txawm tias yog. Nrog rau tus kab mob no, cov khoom noj khoom haus zoo, kev noj qab nyob zoo, qab thiab siab muag khoom tsuas yog hloov tau.

Muaj txiaj ntsig zoo rau Cov Mob Ntshav Qab Zib thiab GI

Hauv peb lub hlis twg, cov taum lent muaj cov protein ua tiav, zom tau zoo, yog li kev noj zaub mov zoo lawv tuaj yeem hloov cov qhob cij dawb, qee cov zaub mov thiab cov qos yaj ywm, uas txwv tsis pub noj ntshav qab zib. Cov amino acid sib xyaw ua ke ntawm cov protein muaj ntau hom; muaj yuav luag ob lab amino acids nyob rau hauv cov leeg. Feem ntau ntawm lawv yog qhov tsis tuaj yeem ua tau thiab kom muaj kev noj qab haus huv zoo lawv yuav tsum tau nquag noj nrog zaub mov:

Mob ntshav qab zib thiab siab surges yuav yog ib yam dhau los

• Li qub ntawm qab zib -95%
• Kev tshem tawm ntawm cov hlab ntsha thrombosis - 70%
• Ntaus tau ntawm lub plawv dhia muaj zog -90%
• Kev tshem tawm ntshav siab - 92%
• Qhov nce hauv lub zog nruab hnub, txhim kho pw tsaug zog thaum hmo ntuj -97%

1. Arginine. Nws yog qhov tshwj xeeb tshaj yog tias cov ntshav qab zib muaj teeb meem los ntawm angiopathy, vim nws pab tswj cov leeg nqaij vascular thiab rov qab ua kom cov ntshav ncig. Muaj pov thawj tias arginine pab tawm tsam qhov hnyav tshaj thiab txhim kho kev tiv thaiv. Arginine tsis muaj peev xwm tshwm sim ntau rau cov menyuam yaus thiab cov laus ntshav qab zib.
2. Xauj. Cov amino acid no yog ib feem ntawm tag nrho cov protein hauv lub cev, tsuas yog nrog nws cov txiaj ntsig ntawm txoj kev loj hlob ntawm cov leeg nqaij. Leucine stimulates lub synthesis ntawm cov tshuaj insulin, yog li lentils muaj txiaj ntsig hauv ntshav qab zib hom 2 rau cov neeg mob uas tau pib ua kom tsis zoo ntawm cov ua haujlwm pancreatic.
3. Lysine. Lowers ntshav triglycerides, txo kev pheej hmoo ntawm atherosclerosis.
4. Tryptophan. Txhim kho qhov mob siab, tiv thaiv kev qaug zog, tiv thaiv kev ntxhov siab.

Vim nws cov ntsiab lus fiber ntau, lentils muaj qhov glycemic index tsawg. GI ntawm cov hmoov nplej tag nrho - 25, nrog lub plhaub tshem tawm - 30. Txhawm rau txo txoj kev loj hlob ntawm cov ntshav qabzib, nws pom zoo kom ntxiv cov lentils ntsuab rau cov ntshav qab zib mellitus rau cov tais diav nrog cov khoom noj sai sai, vim tias muaj fiber ntau hauv nws nrog cov npoo.

Cov lentils kuj tseem nplua nuj nyob hauv cov vitamins B, tshwj xeeb tshaj yog thiamine thiab folic acid. Lawv yog cov dej soluble sib txuas. Yog tias mob ntshav qab zib nrog cov mob polyuria, feem ntau tsis muaj lawv. Thiamine yog qhov tsim nyog rau kev ua haujlwm ntawm lub cev metabolism, kev ua haujlwm ntawm lub siab thiab lub leeg. Folic acid yog siv los ntawm lub cev los cog cov hlwb tshiab, yog li nws txoj kev muaj txaus hauv lub cev yog qhov tseem ceeb tshwj xeeb thaum cev xeeb tub thiab rov qab los ntawm kev mob.

Cov nyob ua ke ntawm qhuav lentil noob:

Thaum lub sijhawm ua noj, cov ntim ntawm lentils nce ntxiv li 3 zaug. Ntawm cov ntshav qab zib mellitus, qhov tseeb no yuav tsum raug coj los txiav txim siab thaum suav cov khoom noj calories ntau ntawm cov khoom noj thiab cov ntsiab lus ntawm carbohydrates hauv nws. Yog tias hauv 100 g ntawm cov roj ntsha qhuav muaj 353 kcal thiab 60 g ntawm carbohydrates, tom qab ntawd hauv 100 g ntawm rhaub yuav muaj txog 120 kcal thiab 20 g ntawm carbohydrates.

Puas muaj kev txwv rau kev siv

Cov Txheej Txheem Siv rau lentils:

• ntawm cov legumes, lentils nyob qib 2 tom qab kua hauv cov ntsiab lus purine. Nrog cov kev lees paub ntawm 100 g, 200 mg ntawm uric acid yog tsim hauv lub cev. Yog tias cov ntshav qab zib nrog nrog kev ua txhaum ntawm purine metabolism (gout lossis hyperuricemia), nws raug txwv tsis pub tshaj qhov siab tshaj plaws txhua hnub ntawm purines - 500 mg. Kev siv cov lentils nquag tuaj yeem ua rau muaj qhov txav ntawm tus kabmob;
• nrog urolithiasis thiab raum pob zeb, purines tuaj yeem ua rau kev tsim cov urate pob zeb;
• zoo li txhua daim ntawv pov thawj, cov ceg tawv tuaj yeem txhim kho cov txheej txheem fermentation hauv plab, ua kom tsam plab, mob. Feem ntau, qhov ua tau zoo yog tshwm sim los ntawm kev noj ntau dhau ntawm cov legumes, tab sis yog tias muaj mob plab hnyuv, vim yog qhov muaj pes tsawg leeg ntawm cov enzymes thiab cov piam thaj ntau dhau hauv cov ntshav qab zib, qhov tsis hnov ​​zoo li kuj tseem tuaj yeem tshwm sim tom qab laum me me;
• Nws tau paub tias qee cov vitamins muaj qhov tsis sib xws nrog txhua yam. Muaj nyob hauv cov noob txiv cuam tshuam nrog kev nqus ntawm cov vitamin B12 thiab calcium. Txhawm rau kom tsis txhob raug lub txim phem, koj yuav tsum nqa cov tshuaj no 6 teev tom qab noj lentilsCov. Tsis tas li, tsis txhob noj nws tib lub sij hawm nrog nqaij nqaij thiab mis nyuj rau zaub mov.

Cov xais twg yog qhov zoo dua los xaiv

Cov lentils thiab cov yam ntxwv ntawm nws daim ntawv thov:

1. Ntsuab loj - Rau kev muag khoom muaj ntau dua li lwm yam thiab cov nqi qis dua. Feem ntau nws yog hu ua phaj. Qhov no yog qhov kev xaiv zoo tshaj plaws rau ntshav qab zib, tag nrho cov tshuaj fiber thiab cov vitamins yog cia rau hauv. Ua noj li cov lentils rau ib nrab ib teev lossis ntev me ntsis. Cov lentils ntsuab muaj cov nplua nuj, cov txiv ntoo tsw qab. Nws tsis zoo rau kev zom zaub mov, yog li nws tuaj yeem siv ua zaub mov rau sab, ib feem ntawm zaub xam lav lossis kua zaub.
2. Liab - ua kom me dua hauv qhov loj me, ntawm lub hoobkas, cov txheej txheej saum toj kawg nkaus yog tshem tawm los ntawm nws los ntawm kev sib tsoo, tom qab ntawd cov noob tau muab faib ua ib nrab ib. Vim tias tsis muaj lub plhaub, cov kua txiv kab ntxwv nrog ntshav qab zib yuav nce qab zib me ntsis ntau dua li ntsuab. Tab sis nws rhaub kom sai sai, cia hauv 12 feeb tig mus rau hauv porridge. Tuab mashed kua zaub, pastes yog npaj los ntawm liab lentils thiab ntxiv rau zaub purees. Buns thiab khoom qab zib nrog txo GI yog ci los ntawm lentil hmoov.
3. Lub daj - zoo sib xws hauv cov yam ntxwv rau xim liab, tab sis tsawg dua ntawm cov muag khoom. Lub saj yog qhov txawv me ntsis, muaj qhov muag tsw qab ntxhiab. Cov kav daj daj yog tshwj xeeb tshaj yog zoo hauv cov kua zaub uas muaj ntshav qab zib, tab sis kuj tuaj yeem siv rau hauv lwm yam tais diav.
4. Dub lossis Beluga - Cov hom uas tsis tshua muaj thiab tsis tshua muaj nqi. Nws cov nplej yog qhov me me, zoo li cov pob zeb dub, lawv khaws lawv cov duab thaum ua noj. Feem ntau feem ntau nws siv nyob rau hauv cov zaub nyoos, muab rau lawv qhov qub zoo thiab nthuav saj.

Lentil zaub mov txawv rau cov neeg mob ntshav qab zib

Lentil Curry

• hliv ib khob ntawm cov txiv kab ntxwv ntsuab nrog dej, ntsev thiab muab tso rau kom npau;
• lub sijhawm no, tsuav ib qho me me dos thiab ib feem cij ntawm qej, kib hauv cov roj zaub, ntxiv ib diav me me ntawm lws suav muab tshuaj txhuam thiab kib hmoov;
• ntws cov lentils npaj, ncuav rau hauv qhov sib tov uas muaj ntxhiab, sib xyaw thiab sov kom zoo.

Lentil kua zaub nrog champignons

• finely chop 1 dos, Fry nyob rau hauv cov roj nyob rau hauv saucepan;
• ntxiv rau nws 1 grated carrot, 200 g tws champignons;
• tuav on hluav taws rau lwm 5 feeb, tom qab ntawd ntxiv ib khob liab liab lentils, ib liv dej thiab kaw lub stewpan nrog lub hau;
• tom qab 15 feeb ntawm ua noj, ntsev, kua txob thiab zom hauv lub tshuab xyaw;
• sov lub kua zaub npaj dua mus rau ib lub rhaub;
• nphoo nrog tshuaj ntsuab thaum pab.

Cov taum nrog Cauliflower

• tsuav dos thiab carrots, Fry hauv roj;
• ntxiv ib khob ntawm liab lentils, dej;
• simmer rau 5 feeb;
• txiav ib tug peb lub hlis ntawm cauliflower rau hauv inflorescences me;
• hliv ob lub txiv lws suav rau ib feeb nrog lub rhaub dej, tom qab ntawd tshem tawm thiab tev, txiav rau hauv daim;
• ntxiv cov zaub qhwv thiab txiv lws suav rau cov kua txiv, ntsev thiab kua txob;
• xiv rau hauv ib qho me me ntawm cov dej kom txog thaum kev sib tw.