Lentiyumu rudzi rwemavara, izvo zvine mukana wekuve nekukurumidza-kubika kupfuura mamwe mahesheni akaomeswa uye haufaniri kunge wakanyanyisa mberi kwenguva. Kunyange zvazvo nhengo dzese dzinowanzoita ruvara kana ruvara rwehuni, unogona kuzviwana mune mamwe mavara, akadai seki pink-orange (iyo inopisa inokurumidza, asi haigoni kumira kwayo), yero, uye yakasviba.
Lentils zvinowanzova nechokuita glycemic index nekuda kwehuwandu hwakawanda hwekudya zvishoma nezvishoma uye yakagadzikana starch iyo ine.
Lentile zvakare yakakwirira mufiber uye, kufanana nemafuta ose, ine puroteni yakawanda kudarika chero imwe mimwe michina yemiti.
Carbohydrate uye Fiber Counts for Lentils
½ mukombe yakagadzirwa lentiki iri 12 gramu inobudirira (net) yemakrohydrate , pamwe nema 8 gramu fiber, 9 gramu mapuroteni, uye 115 makori
Glycemic Index yeLentils
Pakave nenhamba yakawanda yeglycemic index ye lentils, iyo inowanzove yakave yakapoteredza makumi matatu, iyo yakaderera zvikuru pamusana pekucheka kunokonzera uye kusagadzikana kwemaitiro mu lentils. Chimwe chakanga chiri chidzidzo chemakwenzi emakwenzi, ayo aiva 52. (Ongororo dzebhinzi zvakagadzirwa nemakwenzi pamwe chete neaya akabikwa muzvinokonzera zvinokonzera nguva dzose varatidze kuti vane yakanyanya glycemic index kupfuura mahesani akaomeswa ayo akaomeswa uye akabikwa.)
Mutoro weglycemic is 6 ye ½ mukombe weiyi yakagadzirwa.
Utano Hutsva hweLentils
Lentils inonyanya kugadzirisa fiber, folate uye manganese, tsime rakanaka kwazvo resimbi, uye yakanaka yakanaka yemhangura uye thiamin.
Lentils, kufanana nemamwe magirasi, zvichida ndiyo yakanakisisa yekudya kwekugadzika -yakakodzwa yemakrohydrate uye inotapira starch . Chaizvoizvo, izvi zvinoreva kuti zvine starch iyo inononoka kutendeuka kusvika kune glucose uyewo simashi isina kudyiwa mumatumbo maduku zvachose. Zvimwe kuongorora kumwe kwakaratidza kuti kuchinjwa makirobhohydrates akawanda anotsvaga nokukurumidza nemarimi akavandudzwa glycemic control mu diabetes.
Kudya zvokudya zvakakwirira mumasikisi asina kukwanisa kunogonawo kuvandudza utano hwekoloni, kusanganisira kukurudzira utano hwakanaka hwemvere. Kudzivisa starch kunogona kutowedzera kushushikana kweutachiini uye kunwa kwemaminerari akadai se calcium.
Cherechedza, kunyange zvakadaro, mahonji emucheka ane gorosi yepamusoro uye ine zvishoma zvishoma-yakagadzika uye isingagamuchiri yakagadzirirwa kupfuura nyemba dzakaomeswa dzinobikwa pamba. Uyezve, vamwe vane chirwere cheshuga vanocherechedza kuti lentils uye nyemba zvinokonzera kukwira nokukurumidza kweropa rekuisa ropa, saka zviri pachena kuti pane zvakawanda zvakasiyana-siyana mumashandisirwo emagetsi edu anotakura michero.
Mazano ekushandira kweLentils
Ikoti yakagadzirwa inogona kushandiswa inotonhora kana inotonhora, uye inogona kusvibiswa nenzira ipi zvayo inofadza iwe. Funga nezvavo sechando chinopisa ndiro panzvimbo yepamusoro-soro yegatecemic carbs yakadai semapatata kana murairi, kana sehadha inotonhora (kana yakasaswa pamusoro pehodhi yakasvibirira). Vanogonawo kuwedzerwa kuhoku uye zvidimbu.
Sources
Jenkins, et al. Migumisiro yezvirimwa seimwe chikamu cheAll Glycemic Index Zvokudya paGlycemic Control uye Mwoyo Mungozi Dambudziko reChirwere Chechipiri Cheshuga Mellitus: A Randomized Controlled Trial. Archives of Internal Medicine Oct 22: 1-8 (2012).
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna uye Brand-Miller, Janette. Dhiyabhorosi tafura ye glycemic index uye glycemic load values.
American Journal of Clinical Nutrition . Vol. 76, Nha. 1, 5-56, (2002).
USDA National Nutrient Database ye Standard Reference, Release 28.