Ezinyangeni ezisanda kwedlula, ithiphu lokupheka elisuselwe ekondlekileni liye laba negciwane: engeza i-splash kaviniga ku-lentileLo mbono uye wazuza amandla eSpain ngenxa yezazi zokudla-kokudla okunomsoco kanye nabaxhumanisi besayensi, abakhomba ekuthuthukisweni okucacile ekusetshenzisweni kwemisoco ethile evela kusitshulu.
Incazelo ilula: acidity Iguqula ukubukeka kokudla futhi ingathuthukisa ukutholakala kwamaminerali, futhi ibe nomthelela ekuphenduleni kwe-glycemic. Ochwepheshe abaningana, okuhlanganisa nesazi sokudla okunempilo saseSpain uPablo Ojeda, baphikisa ngokuthi lo mkhuba, uma usetshenziswa ngendlela efanele, wengeza inani lokudla okunempilo ngaphandle kokwenza inkimbinkimbi iresiphi.
Kungani kunconywa ukufaka i-splash kaviniga kuma-lentile?
Ngaphezu kwalokho, imidumba iqukethe izinhlanganisela ezifana i-phytic ne-oxalic acidLawa aziwa ngokuthi “ama-antinutrients,” abopha amaminerali futhi aphazamise ukumuncwa kwawo. Ukudla okune-acidic kuyasiza nciphisa umphumela wawo, okwenza umzimba ukwazi ukusebenzisa insimbi, i-zinc noma i-calcium ngokuphumelelayo.
Elinye iphuzu lapho ochwepheshe bevumelana khona umphumela ongaba khona ku impendulo ye-glycemicUviniga, ngenxa ye-asidi yawo (i-acetic acid), ungasiza ekuvimbeleni ukukhuphuka kweglucose ngemuva kokudla, okuthokozisayo kubantu abafuna ... lawula ushukela wegazi.
- Ithuthukisa ukutholakala kwe-iron imifino ekhona ku-legume.
- Yehlisa umthelela ama-antinutrients afana nama-phytates nama-oxalates.
- ikhuthaza ukugaya yesidlo esicebile ngokwemvelo nge-fiber.
- Kuyasiza ukulinganisa inkomba ye-glycemic yesitshulu.
- Kuletha ibhalansi ukunambitheka ngaphandle kokufihla iresiphi yendabuko.
Nini futhi kangakanani uviniga ongayengeza ku-lentils
Ukuvumelana okusebenzayo kukhombisa ukuthi kuhle ukwengeza i-acidity esigabeni sokugcina sokupheka noma ngaphambi nje kokukhonza. Lokhu kunciphisa ubungozi bokuqina kwesikhumba se-legume, ukugcina ukuthungwa okumnandi esitsheni.
- Inani elibonisayo: 1-2 wezipuni ibhodwe lomndeni ngalinye (i-splash).
- Isikhathi: imizuzu embalwa yokugcina yokupheka noma lapho u-plating.
- Ezinye izindlela ezine-Acidic: utamatisi, upelepele noma ukuthinta ijusi kalamula/iwolintshi (imithombo kavithamini C).
Uma ingezwe ngokweqile noma ngaphambi kwesikhathi, i-acidity ingase qinisa udali futhi andise isikhathi sokupheka ngokungadingekile. Ukulungisa amanani kuyisihluthulelo sokulinganisa ukunambitheka kanye nenani lokudla okunempilo.
Yimuphi uviniga ongawukhetha?
Ayikho inketho eyodwa elungile. Bobabili basebenza kahle. uviniga wewayiniI-apula cider noma i-sherry cider. Okukhethwa kukho kuncike kuphrofayela ye-flavour oyifunayo, inqobo nje uma i-acidity eyanele inikezwa ukuze kusebenze izindlela ezishiwo.
Imithelela ekulawulweni kweglucose
I-Lentil isivele ine- inkomba ephansi ye-glycemic Ngenxa ye-fiber kanye namaprotheni emifino. I-acetic acid kuviniga ingaba nomthelela bushelelezi izinga likashukela egazini i-postprandial, usizo olwengeziwe lwalabo abaqapha ukusabela kwabo kuma-carbohydrate.
Kwabantu abane sikashukela noma i-prediabetes, lokhu kulungiswa okuncane kwe-Culinary kungaba usizo, njalo ngaphakathi kohlelo lokudla komuntu siqu nokulandela ukudla izincomo zenhlanzeko eqenjini lakhe lezokwelapha.
Amaqhinga nezinhlanganisela vitamin C
Inhlanganisela ekahle iwukwengeza i-acidity bese uyibhangqa ne-a umthombo we-vithamini CLe vithamini ithuthukisa kakhulu ukumuncwa kwe-non-heme iron. Kuyisenzo esilula kakhulu ongasifaka esimisweni sakho sansuku zonke.
- Utamatisi noma pepper fresh njengendlela yokuhlobisa noma ingxenye ye-sofrito yokugcina.
- Ukuchaphaza kwejusi ilamula noma i-orange ngaphambi nje kokukhonza.
- Isaladi e-crispy ngezithelo ezisawolintshi ukuze zihambisane nesidlo.
- I-parsley entsha Kuqoshwe ekugcineni, okwengeza amanothi aluhlaza futhi kuqinise wonke.
Lezi zinhlanganisela zihlonipha ukunambitheka kwendabuko kwesitshulu futhi zengeza a ukudla okunomsoco, ngaphandle kwesidingo sokuphendukela kumasu ayinkimbinkimbi noma izithako okunzima ukuzithola.
Bathini ochwepheshe baseSpain?
Abasabalalisi njenge-dietitian-nutritionist Pablo Ojeda Baye bandisa lesi seluleko emithonjeni yezwe (ngokwesibonelo, ku-La Sexta), echaza ukuthi ukuthintwa kwe-asidi, kungaba ngoviniga noma ukudla okunothe ngovithamini C, ithuthukisa ukusetshenziswa kwe-iron yemifino.
Lesi sincomo asishintshi ingqikithi yesitshulu futhi sihambisana neziqondiso zokudla okunempilo e-Europe, lapho okusadumba kuthatha indawo evelele. okuphakathi kwamaphethini okudla olinganiselayo futhi esimeme.
Imikhawulo kanye nezinyathelo zokuphepha
Leli qhinga aliwenzi ama-lentile abe umthombo womsoco ofanayo i-heme iron yenyama, kodwa iyathuthukisa iphrofayili yayo yokusebenza. Umthelela wangempela uzoncika kukho konke ukudla, isimo sokudla okunempilo, kanye nokudla inhlanganisela yokudla kusuka kumenyu.
Labo abahlushwa ukungakhululeki kwesisu noma i-reflux kufanele balinganisele i-asidi futhi balungise amanani ukuze babekezelele. Kunoma yikuphi, ukwengeza uviniga ekugcineni, ngesilinganiso esilinganiselwe, ngokuvamile kuwumqondo omuhle. ukubheja okuphephile kwabaningi.
Njengomhlahlandlela osheshayo, kungashiwo ukuthi i-acidity iyasiza yenza insimbi itholakale kakhuluukunciphisa imiphumela yama-antinutrients athile kanye nokwenza ngcono ukuzwa kokugaya ngaphandle kokuphazamisa ukunambitheka, inqobo nje uma kusetshenziswa ukulinganisela nokwahlulela okuhle.
Ukwengeza i-splash kaviniga ngesikhathi esifanele nokuhlanganisa udali nezithako ezicebile ngovithamini C sekusungulwe njengendlela yokwelapha. iqhinga elula futhi ngempumeleloIthuthukisa ukumuncwa kwamaminerali, igcine ukuthungwa, futhi ingasiza ekuqiniseni ushukela osegazini, kuyilapho igcina ingqikithi yesitshulu sendabuko.
