LENTILE: MEFUTA, MELEMO EA BOPHELO BO BOTLE, PHEPO E NEPAHETSENG LE LITSELA TSA HO PHEHA

Bakeng sa Litemoso tse Potlakileng Ingolise Hona Joale

Hypertrophic Cardiomyopathy: Matšoao, Lisosa, Phekolo le Thibelo Sheba Mohlala Bakeng sa Litemoso Tse Potlakileng LUMELLA LITLHAKISO Bakeng sa Litemoso tsa Letsatsi le Letsatsi

Ka hare feela

Lihora tse 6 tse fetileng Chaitra Navratri 2021: Letsatsi, Muhurta, Litloaelo le Bohlokoa ba Mokete ona
Lihora tse 7 tse fetileng Hina Khan E Phatsima Le Motsoako o Motala oa Koporo o Mahala Le Liphatsima Tsa Nude Tse Benyang Ponahalo ea Mehato e Menyenyane Feela!
Lihora tse 9 tse fetileng Ugadi le Baisakhi 2021: Hlahloba Ponahalo ea Hau ea Mokete le Li-Sutu tsa Setso tse Bululetsoeng
Lihora tse 12 tse fetileng Horoscope ea letsatsi le letsatsi: la 13 Mmesa 2021

E tlameha ho shebella

Se ke oa Lahleha

Lapeng Bophelo bo botle Phepo e nepahetseng Nutrition oi-Neha Ghosh Ka Neha Ghosh ka la 4 Tšitoe 2018

Lijo tse tloaelehileng tsa India ha lia fella ntle le lensisi hobane li monate, li na le phepo ebile ke mohloli o theko e tlase oa protheine. Lentil curry e tlameha ho ja lijong tsa mots'eare kapa tafoleng ea lijo tsa mantsiboea ntlong ea Maindia. Lelapa la legume ke linaoa tse nang le liprotheine le fiber tse ngata. Sehloohong sena, re tla be re ngola ka melemo ea bophelo ba lensisi, boleng ba phepo le hore na u ka li pheha joang.

Lilente li hlaha ka mefuta e fapaneng ho tloha bofubelu, bosootho, botsho, bosehla le botala. Mofuta o mong le o mong oa lentile o na le sebopeho se ikhethang sa li-phytochemicals le li-antioxidants ^[1] , ^[pedi] .

Mefuta e fapaneng ea Lentile

1. lensisi tse sootho - Li fumaneha hangata 'me li fapana ho ea sootho ho isa ho sootho ka' mala. Lilense tsena li na le tatso e bonolo, ea mobu 'me li sebelisoa hantle ho li-casseroles, sopho, sechu le lisalate.

2. lensisi tse tala - Li na le boholo bo fapaneng, li matla ebile li na le tatso e tukang. Lentile tse tala li loketse lijana tse lehlakoreng kapa lisalate.

3. Lidile tse khubelu le tse tšehla - Lilense tsena li monate ebile li na le tatso ea linate. Li ntle bakeng sa ho pheha dal.

4. Lentile tse ntsho - Li batla li shebahala joaloka caviar kaha li phatsima ebile li ntšo. Lentile tse ntšo li na le tatso e ruileng ea lefatše, botlolo bo bonolo 'me li loketse ho eketsa lisalate.

Boleng ba phepo ea lentile

100 g ea lensisi e na le matla a kcal 360 le li-calories tse 116. Li boetse li na le:

26 dikgerama tsa protheine
1 gram lipid (mafura)
60 dikgerama lik'habohaedreite
Ligrama tse 30 kakaretso ea fiber
2 dikgerama tsoekere
40 milligrams calcium
7.20 milligrams tšepe
Magnesium e milligrams tse 36
Potasiamo ea limiligrama tse 369
Limiligrama tse 4.8 tsa vithamine C
0,2 milligrams vithamine B6

Ho ja lijo tse thehiloeng limela ho ka fokotsa menyetla ea mafu a sa foleng le maemo a mang a bophelo bo amanang le bophelo ^[3] .

Melemo ea bophelo bo botle ba Lentile

1. E khothalletsa bophelo bo botle ba pelo

Boteng ba fiber, tšepe le magnesium ka lenseng li hokahane le kotsi e tlase ea lefu la pelo. Ho ea ka American Heart Association, ho kenngoa ha fiber ho ka fokotsa LDL cholesterol (e mpe) e fokotsang maemo a lefu la pelo. Lebaka le leng le kotsing ea lefu la pelo ke maemo a phahameng a 'homocysteine' a eketsehang ha ts'ebeliso ea hau ea folate e sa lekana. Le lensisi li ka thibela ho phahama ha maemo a homocysteine hobane ke mohloli o motle oa pale ea bophelo.

2. E loketse batho ba nang le lefu la tsoekere

Lentile li na le li-polyphenol tse phethang karolo ea bohlokoa ho ntlafatsa maemo a tsoekere maling ^[4] . Ho fumanoa hore ho ja lensisi ho ka thusa ho theola tsoekere maling le ho ntlafatsa tšebetso ea insulin ho bakuli ba nang le lefu la tsoekere. Batho ba nang le lefu la tsoekere ba lokela ho kenyelletsa lensisi lijong tsa bona ho thibela spike maemong a tsoekere ea mali.

3. E potlakisa tšilo ea lijo

Lente li ka thibela ho patoa le mathata a mang a tšilo ea lijo joaloka lefu la mala le ho fapakana ka lebaka la boteng ba fiber e phahameng. Sena se khothaletsa khafetsa tšebetso ea tšilo ea lijo e phetseng hantle. Phuputso e fumane hore batho ba eketsang lijo tsa bona tsa fiber ba fokolitse ho sokela le ho eketsa makhetlo a setuloana ^[5] . Fiber e thusa ho sisinyeha ha mala khafetsa le kholo ea libaktheria tse phetseng hantle.

4. Thuso ea ho theola boima ba 'mele

Ho sebelisoa ha lijo tse nang le litlheferetsi tse ngata joaloka lentile ho ka thusa ho laola boima ba 'mele kaha faeba e hatella takatso ea lijo' me e eketsa khora, ka hona e boloka mpa e tletse nako e teletsana. Hape, lensisi li na le lik'hilojule tse tlase tse ka fokotsang khalori ea hau ka kakaretso ^[6] .

5. E thibela mofetše

Lentile li ruile li-polyphenol tse kang flavanols le procyanidin tse tsejoang ka hore li na le litlamorao tsa antioxidant, anti-inflammatory le neuroprotective. ^[7] . Li-polyphenols tse lentile li ka emisa kholo ea lisele tsa mofetše, haholo kankere ea letlalo mme fiber e ka fokotsa kotsi ea mofetše oa colon. Phuputso e fumane hore lensisi li na le bokhoni bo matla ba ho thibela tlhahiso ea molek'hule ea cyclooxygenase-2 ea ho ruruha. ^[8] .

6. Ho loana mokhathala

Kaha lensisi ke mohloli o motle oa tšepe, e ka thibela khaello ea tšepe. Chelete e nyane ea 'mele e ka senya mabenkele a hau mme ea etsa hore o ikutloe o fokola mme o khathetse. Sena se tsoela pele ho lebisa mokhathala. Vithamine C e thusa ho monya tšepe hantle lijong 'me limatlafatsi tsena ka bobeli li teng lenseng tse bolelang hore' mele oa hau o fumana lethal dose le nepahetseng la limatlafatsi ^[9] .

7. E haha mesifa le lisele

Lentile ke mehloli e metle ea protheine e nang le ligrama tse ka bang 26 tsa limatlafatsi. Ho hlokahala liprotheine bakeng sa ho aha lisele tse ncha, ho lokisa lisele tsa khale, ho theha lihormone le li-enzyme le ho boloka sesole sa hau sa 'mele se le matla hape se phetse hantle. Hape, protheine ea hlokahala bakeng sa ho aha mesifa, haholoholo bao e leng lihahi tsa 'mele. Lijo tse ngata tsa vegan le tsa meroho ha li na liprotheine tse ngata ha li bapisoa le lijo tse sa jeng nama. Kahoo, ho kenyelletsa lensisi lijong ho tla etsa hore 'mele oa hau o hlokahale.

8. Molemo bakeng sa bakhachane

Folate e nkuoa e le phepo e ntle bakeng sa bakhachane joalo ka ha keketseho ea setso pele le nakong ea bokhachane e thusa ho thibela boko le mokokotlo oa lesapo la mokokotlo ho masea ^[10] . Folate e fokotsa menyetla ea ho ima pele ho nako ka liperesente tse 50. Ho ea ka Litsi tsa Tlhokomelo le Thibelo ea Mafu, basali ba hloka li-mcg tse 400 nakong ea ho ba le bana.

9. E baka tšebetso ea elektrolyte

Li-electrolyte li bapala karolo ea bohlokoa ts'ebetsong e nepahetseng ea lisele le litho. Lente li na le potasiamo e ngata, elektrolyte e lahlehang nakong ea boikoetliso. Potasiamo ka har'a lensisi e sebetsa e le electrolyte ka ho boloka bongata ba mokelikeli 'meleng.

10. E eketsa matla

Lentile e sebetsa e le matlafatso ya matla ka lebaka la faeba le dikahare tse rarahaneng tsa dikhabohaedreite. Hape, lensisi li na le tšepe e ngata e thusang ho hlahisa hemoglobin, protheine e ikarabellang bakeng sa ho tsamaisa oksijene ho lisele tse khubelu tsa mali le likarolo tse ling tsa litho. Haeba hemoglobin ea hau e le tlase 'meleng, o qala ho ba le matla a tlase.

Litsela tse Molemohali tsa ho pheha Lentile

Lente li bonolo ho pheha 'me li hloka nako e fokolang ea ho pheha. E ka kenyelletsoa lijong tsa hau ka litsela tse fapaneng tse kang:

Lente li ka eketsoa ho sopho le sechu bakeng sa limatlafatsi tse ling.

Rekisa lensisi 'me u li boloke sehatsetsing bakeng sa mohloli o potlakileng oa protheine.

U ka chencha linaoa ka lensisi ho risepe efe kapa efe.

Haeba u sa jeng nama, eketsa lensisi lijong tsa hau tsa nama bakeng sa limatlafatsi tse ling.

Mehato ya tlhokomelo

Ho ja lensisi tse ngata ho ka etsa hore lik'habohaedreite tse ling li belise le ho lokolla khase 'meleng' me sena se ka baka pherekano ka mpeng. Kahoo, qoba ho ja likarolo tse kholo tsa lijo tse nang le lensisi.

Sheba Litšupiso tsa Sengoloa

[1]Ganesan, K., & Xu, B. (2017). Li-Lentile tse ruileng tsa Polyphenol le Bophelo ba Tsona bo Khothalletsang Litlamorao. Koranta ea Machabeng ea Saense ea Limolek'hule, 18 (11), 2390.
[pedi]Xu, B., & Chang, S. K. C. (2010). Sebopeho sa Phenolic Substance le Lik'hemik'hale le Mesebetsi ea Antioxidant ea Li-Lentile tse 11 tse holileng Leboea ho United States. Tlaleho ea Khemistri ea Temo le Lijo, 58 (3), 1509-1517.
[3]Leterme, P. (2002). Litlhahiso tsa mekhatlo ea bophelo bo botle bakeng sa ts'ebeliso ea pelo. Koranta ea Brithani ea Phepo e Ntle, 88 (S3), 239.
[4]Ganesan, K., & Xu, B. (2017). Li-Lentile tse ruileng tsa Polyphenol le Bophelo ba Tsona bo Khothalletsang Litlamorao. Koranta ea Machabeng ea Saense ea Limolek'hule, 18 (11), 2390.
[5]Yang, J. (2012). Phello ea faeba ea phepo ka ho patoa: Tlhatlhobo ea meta. Koranta ea Lefatše ea Gastroenterology, 18 (48), 7378.
[6]McCrory, M. A., Hamaker, B. R., Lovejoy, J. C., & Eichelsdoerfer, P. E. (2010). Tšebeliso ea Pulse, Satiety, le Weight Management. Tsoelo-pele ho Phepo e nepahetseng, 1 (1), 17-30. doi: 10.3945 / an.110.1006
[7]Zhang, B., Deng, Z., Tang, Y., Chen, P. X., Liu, R., Dan Ramdath, D.,… Tsao, R. (2017). Bioaccessibility, in vitro antioxidant and anti-inflammatory activities of phenolics in green green lentil (Lens culinaris). Journal ea Lijo tse Sebetsang, 32, 248-255.
[8]Zia-Ul-Haq M, Landa P, Kutil Z, Qayum M, Ahmad S (2013) Tekolo ea ts'ebetso e khahlano le ho ruruha ea limela tse khethiloeng tse tsoang Pakistan: In vitro inhibition ea Cyclooxygenase-2. Koranta ea Pakistan ea Saense ea Meriana 26, 185-187.
[9]Hallberg L, Brune M, Rossander L. (1989) Karolo ea vithamine C ho monya tšepe. International Journal bakeng sa Patlisiso ea Vithamine le Phepo e nepahetseng, 30,103-108.
[10]Chitayat, D., Matsui, D., Amitai, Y., Kennedy, D., Vohra, S., Rieder, M., & Koren, G. (2015). Folic acid supplementation bakeng sa bakhachane le ba rerang ho ima: ntjhafatso ea 2015. Tlaleho ea Clinical Pharmacology, 56 (2), 170-175.