LENTILS: NĀ ʻANO, NĀ PONO OLAKINO, NUTRITE A ME NĀ ALA E KUKE AI - PAMPEREDPEOPLENY.COM

No ka makaʻala wikiwiki E kau inoa i kēia manawa

Hypertrophic Cardiomyopathy: Hōʻailona, Kumu, Hoʻomaʻamaʻa a me Kāohi E nānā i kahi laʻana no nā leka wikiwiki ʻĀpono i nā leka No ka Hoʻokaʻawale Daily

I loko wale nō

6 hola i hala Chaitra Navratri 2021: Lā, Muhurta, Rituals a me nā mea nui o kēia ʻaha
7 hola i hala Hina ʻo Gina me ke keleawe maka ʻōmaʻomaʻo a me nā lehelehe ʻōlohelohe Glossy e nānā i nā ala maʻalahi!
9 hola i hala Ugadi And Baisakhi 2021: Spruce Up Your Festive Look With Celebs-Inspired Suits
12 mau hola i hala ʻO Horoscope i kēlā me kēia lā: 13 ʻApelila 2021

Pono Nānā

Mai Miss

Ka home Ola ʻAiʻai Pono Nutr oi-Neha Ghosh By ʻO Neha Ghosh ma Kēkēmapa 4, 2018

ʻAʻole piha ka papaʻai India me ka ʻole o ka lentil no ka mea ʻono, momona a kumu kumuʻiʻo protein hoʻi. Pono ʻo Lentil curry i ka ʻaina awakea a i ka papa ʻaina awakea paha ma kahi home India. No ka ʻohana legume, kiʻekiʻe ka lentil i ka protein a me ka fiber. Ma kēia ʻatikala, e kākau ana mākou e pili ana i nā pono olakino o ka lentil, ka waiwai kūpono a me pehea e kuke ai iā lākou.

Hele mai nā Lentil i nā ʻano like ʻole mai ka ʻulaʻula, brown, ʻeleʻele, melemele, a me ka ʻōmaʻomaʻo. A loaʻa i kēlā me kēia ʻano lentil kahi ʻano ʻokoʻa o nā phytochemicals a me nā antioxidants ^[1] , ^[elua] .

Nā ʻano Lentila ʻokoʻa

1. Nā līlī palaunu - ʻIke pinepine ʻia lākou a mai ka brown a i ka brown brown i ke kala. Loaʻa i kēia mau līlī i kahi ʻoluʻolu, lepo a hoʻohana kūpono ʻia ia i nā casseroles, nā sopa, nā mea ʻai, a me nā salakeke.

2. Nā lihi ʻōmaʻomaʻo - Ua hele mai lākou i kahi o nā nui, ikaika lākou a loaʻa kahi ʻala ahi. Kūpono nā lentila ʻōmaʻomaʻo no nā ʻaoʻao a me nā salakeke.

3. Nā līlī ʻulaʻula a me nā melemele - ʻAno kēia mau līlī a loaʻa kahi ʻono momona. Nui lākou i ka kuke ʻana i ka dal.

4. Nā līlī ʻeleʻele - Ua like lākou me ka caviar ke ʻōlinolino a ʻeleʻele hoʻi. Loaʻa i nā līlū ʻeleʻele kahi momona momona o ka honua, ʻano palupalu a maikaʻi no ka hoʻohui ʻana i nā salakeke.

Waiwai Nutritional Lentil

Loaʻa i ka 100 g nā lentil i 360 kcal o ka ikehu a me nā 116 calories. Aia pū lākou:

26 gram protein
1 gram huina lipid (momona)
60 mau pākeke
30 mau mika huina dietary
2 gram kō
40 milligrams calcium
7.20 milligrams hao
36 milligrams makanekiuma
369 milligrams pāhare potassium
4.8 milligrams wikamina C
0.2 milligrams wikamina B6

Hiki i ka ʻai ʻana i nā meaʻai ke kanu i nā mea kanu ke hōʻemi i ka makaʻu o nā maʻi maʻi a me nā ʻano olakino e pili ana i ka nohona ^[3] .

Nā Pōmaikaʻi Ola o nā Lentil

1. Paipai i ke olakino puʻuwai

Pili ke alo o ka puluniu, hao a me ka makanekiuma i ka lentil i ka liʻiliʻi o ka maʻi puʻuwai. Wahi a ka American Heart Association, hiki i ka lawe ʻana o ka fiber ke hoʻēmi i ka LDL kolamu (maikaʻi ʻole) e hoʻohaʻahaʻa ai i ka loaʻa ʻana o ka maʻi maʻi ʻōpū. ʻO kekahi kumu pilikia no ka maʻi puʻuwai ka pae kiʻekiʻe o ka homocysteine e hoʻonui ana ke lawa ʻole kāu papaʻai folate. A hiki i nā lentil ke pale i ka piʻi ʻana o nā pae homocysteine no ka mea he kumu nui lākou o ka folate.

papa inoa kiʻiʻoniʻoni ʻōpio hollywood

2. Maikaʻi no nā diabetes

Loaʻa i nā Lentil nā polyphenols i mea nui i ka hoʻomaikaʻi ʻana i nā pae kō kō ^[4] . ʻIke ʻia ka hiki ʻana i ka lentil ke kōkua i ka hoʻohaʻahaʻa ʻana i ke kō a me ka hoʻomaikaʻi ʻana i ka hana insulin i nā mea maʻi diabetic. Pono nā kānaka me ka maʻi kō e hoʻokomo i ka lentil i loko o kā lākou papaʻai e pale ai i kahi spike i nā kō kō kō.

3. Hoʻonui i ka digestion

Hiki i nā Lentil ke pale aku i ka paʻa paʻa a me nā maʻi digestive e like me ka maʻi huhū o ka bowel a me ka diverticulosis ma muli o ke kū o ka fiber dietary kiʻekiʻe. Hāpai kēia i ka hana maʻamau no kahi lāʻau digestive olakino. Ua ʻike ʻia kahi noiʻi i ka poʻe i hoʻonui i kā lākou ʻai i ka ʻai fiber ua hoʻoliʻiliʻi ka paʻa paʻa a hoʻonui i ka pinepine o ka noho ^[5] . Kōkua ka pulupulu i ka neʻe ʻana o ka ʻōpū a me ka ulu ʻana o nā koʻohune ʻōpū maikaʻi.

4. Nā kōkua i ka pohō kaumaha

Hiki ke kōkua i ka ʻai ʻana i nā meaʻai fiber kiʻekiʻe e like me ka lentil i ka mālama maikaʻi ʻana o ke kaupaona e like me ka hoʻopau ʻana o ka fiber i ka makemake a hoʻonui i ka māʻona, no laila e mālama lōʻihi ʻana i kou ʻōpū. Eia kekahi, haʻahaʻa nā lentil i nā calori e hiki ai ke hoʻohaʻahaʻa i kāu loaʻa o ka calorie holoʻokoʻa ^[6] .

5. Kāohi i ka maʻi ʻaʻai

Nui ka waiwai o ka Lentil i nā polyphenols e like me flavanols a me procyanidin i ʻike ʻia e loaʻa nā antioxidant, anti-inflammatory a me nā neuroprotective effects ^[7] . Hiki i nā polyphenols i ka lentil ke hoʻōki i ka ulu ʻana o nā hunaola maʻi ʻaʻai, keu hoʻi i ka maʻi ʻaʻai o ka ʻili a hiki i ka ʻikepili fiber ke hoʻohaʻahaʻa i ka makaʻu o ka maʻi ʻaʻai kolona. Ua loaʻa kahi noiʻi i ka lentil i ka hiki i ka hiki ke kāohi i ka hana ʻana o ka mumuna-paipai i ka moleola cyclooxygenase-2 ^[8] .

6. Hakakā ka luhi

Ma muli o ke kumu o ka hao he kumu hao maikaʻi loa, hiki iā ia ke pale i ka hemahema o ka hao. Hiki i nā mea hao i loko o ke kino ke hoʻopau i kāu mau hale kūʻai a hoʻonāwaliwali iā ʻoe. ʻO kēia ke alakaʻi hou aku i ka luhi. Kōkua ka Vitamin C i ka lawe maikaʻi ʻana o ka hao mai nā meaʻai a aia kēia mau meaola i loko o ka lentil ʻo ia hoʻi ke loaʻa nei i kou kino ka huina kūpono o nā mea momona. ^[9] .

7. Kūkulu i nā mākala a me nā hunaola

ʻO nā Lentil nā kumuwaiwai maikaʻi o ka protein i loaʻa ma kahi o 26 gram o ka nutrient. Koi ʻia ka protein no ke kūkulu ʻana i nā hunaola hou, ka hoʻoponopono ʻana i nā hunaola kahiko, ka hana ʻana i nā homone a me nā enzyme a me ka mālama pono ʻana i kāu ʻōnaehana pale. Eia kekahi, pono ʻia ka protein no ke kūkulu ʻana i nā mākala, ʻo ka mea nui i nā mea kūkulu kino. ʻO ka hapa nui o nā meaʻai vegan a me nā mea ʻai ʻole e lawa ka nui o nā protein i hoʻohālikelike ʻia i ka papaʻai ʻole vegetarian. No laila, ʻo ka hoʻopili ʻana i nā lentil i loko o ka papaʻai e hoʻokō i nā koina o ka protein i kou kino.

8. Maikaʻi no nā wahine hāpai

Manaʻo ʻia ʻo Folate i kahi mea pono kūpono no nā wahine hāpai e like me ka hoʻonui ʻana o ka folate ma mua a i ka wā o ka hāpai ʻana e kōkua i ka pale ʻana i ka hemahema o ka lolo a me ka iwi maha i nā pēpē. ^[10] . Eia kekahi, ʻokiʻoki ka folate i ka makaʻu o ka hāpai mua ʻana e 50 pakeneka. Wahi a nā Centres for Disease Control and Prevention, pono nā wahine i ka 400 mcg o ka folate i ko lākou wā hānau keiki.

9. Hoʻokū i ka hana electrolyte

He mea nui ka electrolytes i ka hana kūpono o nā hunaola a me nā ʻokena. Loaʻa i ka Lentil ka nui o ka potassium, kahi electrolyte i nalowale i ka wā o ka hoʻoikaika kino. Hana ka potassium i nā lentil ma ke ʻano he electrolyte ma ka mālama ʻana i ka nui o ka wai i ke kino.

10. Hoʻonui i ka ikehu

Hana ʻo Lentil ma ke ʻano he booster ikehu ma muli o kāna ʻili a me nā ʻikohuhu paʻakikī. Pēlā nō hoʻi, waiwai nā lentil i ka hao e kōkua i ka hana ʻana o hemoglobin, kahi protein i kuleana no ka lawe ʻana i ka oxygen i nā hunaola ʻulaʻula a me nā ʻāpana ʻē aʻe. Inā haʻahaʻa kou hemoglobin i ke kino, hoʻomaka ʻoe e ʻike i ka ikehu haʻahaʻa.

ʻōlelo kōkua no ka ʻili ʻālohilohi no ka ʻili ʻaila

ʻO nā ala maikaʻi loa e kuke ai i ka palaoa

Maʻalahi ke kuke ʻana i ka Lentil a koi aku i ka manawa kuke liʻiliʻi. Hiki ke hoʻohui ʻia i kāu mau meaʻai i nā ʻano like ʻole e like me:

Hiki ke hoʻohui ʻia nā lentil i nā kopa a me nā palaoa no nā mea kōkua hou aʻe.

Līpī Precook a mālama iā lākou i loko o ka pahu hau no kahi kumu protein wikiwiki.

Hiki iā ʻoe ke kuapo i nā pīni me nā līlī i kēlā me kēia meaʻai.

Inā ʻaʻole ʻoe he mea ʻai pono ʻole, e hoʻohui i ka lihi i kāu mau meaʻai i ka ʻiʻo no nā mea momona hou aʻe.

Ka mālama ʻana

Hiki i ka ʻai ʻana i ka lentil ke kumu i kekahi mau kāhūhū e hoʻoheheʻe a hoʻokuʻu i ke kinoea i loko o ke kino a hiki i kēia ke hōʻoluʻolu i ka ʻōpū. No laila, e hōʻole i ka ʻai ʻana i nā ʻāpana nui o nā pāʻina i loko o ka lentil.

Nānā i nā ʻatikala

[1]Ganesan, K., & Xu, B. (2017). ʻO nā Lentil Polyphenol-Rich a me ko lākou hopena olakino olakino. Ka Nūpepa International o Molecular Science, 18 (11), 2390.
[elua]Xu, B., & Chang, S. K. C. (2010). ʻO ka Phenolic Substance Characterization a me ka Chemical a me nā hana Antioxidant Cell-Base o 11 Lentils i ulu ʻia ma ka ʻAkau o ʻAmelika Hui Pū ʻIa. Ka Nūpepa o nā Kemika Meaʻai a me nā Mea ʻai, 58 (3), 1509-1517.
[3]Leterme, P. (2002). Nā ʻōlelo paipai e nā ʻoihana olakino no ka hoʻohana ʻana i ka lāʻau ikiʻai. Ka Nūpepa Pelekānia o nā Mea Nānā, 88 (S3), 239.
[4]Ganesan, K., & Xu, B. (2017). ʻO nā Lentil Polyphenol-Rich a me ko lākou hopena olakino olakino. Ka Nūpepa International o Molecular Science, 18 (11), 2390.
[5]Yang, J. (2012). Ka hopena o ka fiber dietary ma ka constipation: kahi meta analysis. Ka Nūpepa Honua o Gastroenterology, 18 (48), 7378.
[6]McCrory, M. A., Hamaker, B. R., Lovejoy, J. C., & Eichelsdoerfer, P. E. (2010). ʻO ka hoʻohana ʻana i ka lāʻau Pulse, Satiety, a me ka hoʻokele kaumaha. Nā hana i mua o ka meaʻai, 1 (1), 17-30. hana: 10.3945 / an.110.1006
[7]Zhang, B., Deng, Z., Tang, Y., Chen, P. X., Liu, R., Dan Ramdath, D.,… Tsao, R. (2017). ʻO ka bioaccessibility, i ka vitro antioxidant a me nā hana anti-inflammatory o phenolics i kuke ʻia i ka lentil ʻōmaʻomaʻo (Lens culinaris). Ka Nūpepa o nā Mea Mea Pono Mea Pono, 32, 248-255.
[8]Zia-Ul-Haq M, Landa P, Kutil Z, Qayum M, Ahmad S (2013) Ka loiloi i ka hana anti-inflammatory o nā legume i wae ʻia mai Pakistan: In vitro inhibition o Cyclooxygenase-2. Ka Nūpepa Pilikino o Pakistan 26, 185-187.
[9]Hallberg L, Brune M, Rossander L. (1989) Ke kuleana o ka wikamina C i ka lawe ʻana i ka hao. Ka Nūpepa' Internationallelo Hawaiʻi no ka Vitamin and Nutr Research, 30,103-108.
[10]Chitayat, D., Matsui, D., Amitai, Y., Kennedy, D., Vohra, S., Rieder, M., & Koren, G. (2015). Hoʻohui acid Folic no nā wahine hāpai a me kēlā mau hoʻolālā e hāpai ana: 2015 update. Ka Nūpepa o ka Pharmacology Haumāna, 56 (2), 170-175.