Lentil sikunenepa ndipo ali ndi chitsulo chambiri

Zamkati

• Msuzi wa Lentil Msuzi
• Kuchuluka analimbikitsa
• Ubwino wa Lentil

Maluwa sakhala onenepa chifukwa sakhala ndi ma calories ochepa komanso ali ndi michere yambiri, zomwe zimapangitsa kuti mukhale okhutira ndikuchepetsa kuyamwa kwa mafuta m'matumbo. Komabe, chifukwa ili ndi chakudya chambiri chomwe sichimalowetsedwa ndi thupi, chimatulutsa mpweya ndipo chimatha kupangitsa kumva kupweteka m'mimba, komwe kumatha kusokonezedwa ndi kunenepa.

Chifukwa chake, nsonga ya mphodza kuti ichepetse m'matumbo ndikugwiritsa ntchito mphodza zapinki kapena kuthira mphodza zofiirira musanaphike, ndikugwiritsanso ntchito madzi oyera nthawi yophika, popeza msuzi wanu ndi njira yabwino yodyera kuti muchepetse zizindikiro za kusintha kwa thupi, kupewa kunenepa komanso kupewa mavuto monga kufooka kwa mafupa.

Msuzi wa Lentil Msuzi

Msuzi wa mphodza amatha kupangidwa ndi masamba okhaokha kuti muchepetse kunenepa, kapena mutha kuwonjezera nkhuku ndi nyama kuti chakudya chanu chikhale chomanga thupi kwambiri. Komabe, ndikofunikira kukumbukira kuti kuwonjezera nyama kumapangitsa msuzi kukhala wambiri, ndipo tikulimbikitsidwa kudya zipolopolo ziwiri kuti tipewe kunenepa.

Zosakaniza:

• 1 ndi 1/2 makapu mphodza
• Mbatata 1
• 1 karoti wamkulu
• 1 tsabola wakuda wopanda mbewa
• Anyezi 1 wodulidwa
• 2 akanadulidwa kapena wosweka adyo cloves
• Supuni 2 zamafuta kapena maolivi
• 1 phesi phesi kudula mu magawo woonda
• Masamba 4 a chard amadulidwa
• Zukini 1 zodulidwa
• Mchere, basil, parsley ndi chives kuti mulawe

Kukonzekera mawonekedwe:

Pakuphika kotsitsa, thirani mafuta ndikusakaniza adyo, anyezi ndi mphodza kwa mphindi zisanu. Onjezerani zotsalazo, tsekani poto ndikuphika mopanikizika kwa mphindi khumi. Yembekezani kukakamizidwa kuti mutuluke mwachilengedwe ndikutumikirabe kutentha. Ngati mugwiritsa ntchito lenti ya pinki, muyenera kusiya msuzi mutapanikizika kwa mphindi 5 zokha, chifukwa ndikosavuta kuphika kuposa mtundu wofiirira.

Kuchuluka analimbikitsa

Kuti mupeze phindu la mphodza, muyenera kudya supuni zitatu za njereyi tsiku lililonse, kwa miyezi itatu. Pofuna kuthana ndi vuto lakutha msinkhu, muyenera kuwonjezera zakudya zomwe mumadya monga soya ndi rhubarb. Umu ndi momwe mungapangire mankhwala kunyumba kuti muchepetse kutentha kwa kusamba.

Ubwino wa Lentil

Kuphatikiza pakuchepetsa zizindikilo zakutha msambo, mphodza zimapindulitsanso thanzi lawo monga:

• Pewani kufooka kwa mafupa, posunga calcium yomwe imalimbitsa mafupa;
• Pewani magazi m'thupi, popeza ali ndi chitsulo chambiri;
• Limbikitsani minofu ndikupatseni mphamvu, popeza ili ndi mapuloteni ambiri;
• Sungani thanzi lamanjenje, popeza lili ndi vitamini B;
• Pezani cholesterol, chifukwa imakhala ndi ulusi;
• Pewani zisonyezo zakusamba, pothandizira kuwongolera kusintha kwa mahomoni.

Pazakudya zamasamba, mphodza ndi njira yabwino yosinthira nyama ndikupereka mapuloteni ochepa mafuta mthupi, komanso mbewu zina monga soya, nyemba ndi nandolo.

Onani zopatsa mphamvu ndi zopatsa thanzi pachakudya ichi muubwino 7 wodya mphodza.