Lentil - chigadzirwa kwete chese chinonyanya kufarirwa, asi chinonyatsozivikanwa mumidziyo yezvinomera. Chinhu ichocho ndechokuti lentiy, semamwe magirasi, ndiyo yakanakisisa inobva mumapuroteni emichero, iyo inoita basa rinokosha pakuvaka kudya kwevanhu vasingagamuchiri mapuroteni kubva kumhuka. Zvisinei, zvakakurumbira ndiro dzakabva kune lentils uye kushaya kurasikirwa - zvinonaka, zvinokubvumira kuti udye zvishoma, uye upe pfungwa dzenguva refu yekugara kwenguva yakareba.
Nei chirwere chiri chakakosha pakurasikirwa?
Kune rumwe rutivi, lentiyamu yakabikwa i calori chibereko. Pa100 g pane 310 kcal, iyo 7.8 g yeproteinini uye 20.1 g yemakrohydrates. Zvisinei, kunyange zvazvo chikafu ichi chine zvakawanda zvinobatsira - mavitamini B, uye amino acids, uye fiber. Zvinotendwa kuti kushandiswa kwemajeri nguva dzose kunogona kubvisa muviri weaikisi uye chepfu, paunenge uchipa chiedza chinopisa. Iyo inosimbisa masimba ezvirwere zvemasimba, inowedzera metabolism uye inoita kuti muviri uve nesimba rinowedzera kusimba.
Hazvibviri kuti tisareva mazita ezvinyorwa zvinoshandiswa zvezvokudya kubva kune lentiy kuti uwedzere kurashikirwa:
- propensity to flatulence;
- kuwedzera kunzwisisika kumagetsi akaoma;
- yapfuura nzira yemishonga inorwisa mabhakitiriya kana biseptol;
- kugamuchirwa kwebazi kuburema kurasikirwa;
- kunyanya kusawirirana.
Chero mamiriro ezvinhu, iwe haufaniri kushatisa chero chibereko. Kana iwe uchingosanganisa ndiro kubva kune lentiy kuti uwedzere kurasikirwa mune zvekudya kwako 1-2 nguva pavhiki, haugoni kukuvadza muviri.
Nzira ipi yekubika lensisi yekurasikirwa?
Nzira iri nyore yekubika lenzi ndeyokuikata, uye mumvura isina mvura kuitira kuti usanyanya kunyanya kunwa munyu mumuti wakagadzirwa. Munyu uri nani kuwedzera kune imwe yakagadzirwa yakagadzirwa. Kana zviri zviyo zviri nani kusarudza yakaoma kwazvo, yeropa tsvuku. Zvigadzirwa zveBrown zvimwe zvekudya, uye zvinomera zvemaladhi, sezvo zvinodzivirira chimiro chazvo, asi zvinoda kutangira.
Birai mvere dzvuku tsvina - - 1 kapu yezviyo zvakaoma inotora magirazi maviri emvura. Lentils inofanira kuwedzerwa kumvura inenge yave ichibikira, uye kubika pamasikati mashoma pasina maminitsi gumi nemashanu - zvisinei iwe uchawana chimwe chinhu pedyo ne puree nekugadzikana. Kana pane kuwedzerwa kwemvura yakasara, kurasira chigadzirwa chakapedzwa mu colander.
Mapepa kubva kune lentil ekurasikirwa nekurema
Funga nezvezvishoma zviduku uye zvikafu zvinovaka muviri zvakakonzerwa nenzizi dzinogona kusiyanisa tafura yako.
Mutsara slice peji yekureruka
Zvisungo:
- rhizha lenzizi - 250 g;
- mvura - 0.5 l;
- onion - 1 pc.;
- karoti maduku - 1 pc.
Kugadzirira
Green lentils yakanyorova mumvura inotonhora usati wagadzirira maawa mana kusvika maawa matanhatu. Mushure mekudzima, mvura inonaya, uye croup inoderedzwa mumvura inopisa uye yakabikwa kwemaminitsi makumi mana. Panguva imwe chete, ita gorova weeiii netikariti padonhe remafuta. Sakanidza zvishandiso, shandisa munyu nezvinonhuwira kuti uite.
Lentil cream soup yokurasikirwa nekurema
Zvisungo:
- rhizha lenzi - 350 g;
- mvura - 1.5 l;
- onion - 1 pc.;
- tomato - 4 pcs;;
- garlic, zvinonhuwira - kuvira.
Kugadzirira
Green lentils yakanyorova mumvura inotonhora usati wagadzirira maawa mana kusvika maawa matanhatu. Mushure mekudzima, mvura inonaya, uye croup inoderedzwa mumvura inopisa uye yakabikwa kwemaminitsi makumi mana. Panguva imwe chete, gadzira mbiriso kubva kune anyanisi uye tomato padonhe remafuta, uchiita kuti ive yakafanana mashoma. Mune muteu wegamato, wedzerai garlic nemiti inonhuwira, uye sanganai nekupfekedza nemakisi anyorera . Kana zvichidiwa, ndiro yakagadzirwa inogona kunge yakasvibiswa ne blender.
Iwe unogona kuzvimiririra kugadzira mapeji ekubika kubika kwemazizi ekurasikirwa nekurema, kuibika mumvura yakasiyana-siyana uye kuwedzera miriwo yakasiyana, miriwo nemiti inonhuwira. Ichi chigadzirwa chinonyatsobatana nemashizha akasiyana-siyana asina-starchy, zvinonhuwira nemishonga.