Izakhiwo ezisebenzisekayo caloric abilisiwe udali

Udali - lokhu ingenye imikhiqizo endala ezibe abantu kutshalwa ngempumelelo. Ubethula iyinto enkulu kule oFaro baseGibhithe lasendulo, e izikhulu zaseBhabhiloni abantu abavamile, yena njalo esikhundleni inyama nesinkwa. Izinzuzo kusukela ukusetshenziswa kwalo mkhiqizo omkhulu kangangokuthi udali kungaba umthombo we-fiber, amaprotheni asezingeni eliphezulu, amaminerali namavithamini ngesikhathi ukusetshenziswa yalo evamile. It kunezinzuzo eziningana, zazo kuxoxwa kamuva. Ephansi fat, kuyinto inkomba ezinhle Inkomba glycemic bese ikhalori ongaphakeme udali abilisiwe ukwenza kube Irreplaceable ekudleni.

izinhlobonhlobo udali

Lesi simila kungokwalabo umndeni imidumba, kanye ubhontshisi kanye namantongomane. It is kutshalwa emazweni amaningi, ngakho-ke izinhlobo zalo ziningi. On emashalofini ungathola udali orange, oluhlaza, omnyama igolide. Kungakhathaliseki umbala it has ukusebenza kakhulu okuqukethwe izakhi. Umbala okusanhlamvu akuphazamisi ukunambitheka. udali Green ane-fiber kancane xaxa amaprotheni, futhi luphakeme nezinye izinhlobo lezi izinkomba. Kodwa jikelele lena umkhiqizo ewusizo kakhulu. ezihlukahlukene ngayine inezidingo zayo mncane ukunambitheka kwalo ethize. udali Brown ngokuyinhloko asetshenziswa isobho. Izithelo oluhlaza abiliswe salads. udali Red avame ukusetshenziswa lapho kwenziwa nososo kanye purees.

Umsoco futhi ikhalori okuqukethwe

Isici kwalo mkhiqizo wukuthi khona amanani amakhulu kwezakhi udali nhlobo amanoni. 100 amagremu equkethwe mayelana 53 g ama-carbohydrate, 35 g amaprotheni, hhayi ningi than 2 g fat, 4.5 g amaminerali ndaba, 4 g fat and 14 g amanzi. Lezi zinombolo ungahluka kancane ngokuya kwi sesitshalo futhi indlela kulinywe. Udali avame ukusetshenziswa ngesikhathi ukudla, uma singadli ukudla okuvela ezilwaneni. Lezi izithelo kungase kuthathe indawo kahle inyama futhi bazogcwalisa umzimba nge namavithamini namaminerali. Calorie abilisiwe udali umsoco wayo kuzohluka kancane. 200 amagremu kwalo mkhiqizo sicuketse 18 g amaprotheni, 40 g ama-carbohydrate, 4 g ushukela, 15 amagremu ane-fiber eningi 138 g amanzi. Calorie okuqukethwe kwembumba okuphekiwe has 230 kcal 200

isakhiwo

Lentil enhle kakhulu umthombo engokwemvelo fibre, njengazo zonke imidumba. Ukusetshenziswa Its akagcini ngokunikeza umzimba nenkambiso nsuku zonke yalolu ketshezi, kodwa futhi normalizes pheshana emathunjini, ikuvumela ukulawula ukudla kanye nesisindo, futhi ukulungisa inkinga nge ukuqunjelwa. Udali - liphinde kuwumthombo wamaprotheni. Amaphrotheni zaziwa ukusiza ukuthuthukiswa kwemisipha. Lokhu kuyiqiniso ikakhulukazi labo bantu abanamathela imenyu imifino. Amaphrotheni zitholakala ngokuyinhloko e ukudla okuvela ezilwaneni, nodali kungaba esikhundleni esihle kakhulu inyama. Ngenani amavithamini, futhi ungumholi. eziningi kule thiamine umkhiqizo (uvithamini B1) futhi i-folic acid (B6) Ikakhulukazi. Ziyakwazi ezidingekile ubuchopho ukuze isebenze kahle, kanye nokwenziwa kwezakhi umzimba. Ukwakheka udali sihlanganisa eminye namaminerali: insimbi, potassium, nethusi magnesium. Potassium kuyadingeka ngoba imisipha yenhliziyo, kunciphisa ingozi yokushaywa unhlangothi kwamathambo. Magnesium kuyadingeka ekuthuthukiseni ithambo, nensimbi - ukuvimbela i-anemiya. Ithusi kuyinto antioxidant futhi livikela amaseli ngokumelene ukuguquka kwezakhi zofuzo. Futhi uma ucabangela ukuthi okuqukethwe ikhalori kwembumba okuphekiwe sincane kakhulu, ingasetshenziswa ngaphandle kokubandlululwa izibalo.

Izinzuzo udali

Ngenxa yokuba khona wezokudla fibre udali kusiza ekwehliseni amazinga egazi cholesterol. Encibilikayo fibre block carbohydrate, okuyinto kubambezela inqubo ukumuncwa. Emzimbeni, asikho abukhali kashukela iyehla iyenyuka, okuyinto ebaluleke for abanesifo sikashukela. esiningi fibre ikuvumela ukuba ngokushesha bazogcwalisa umzimba. Yingakho izitsha ezenziwe kwalo mkhiqizo kukhona eqotho, kodwa-kilojoule amaningi. Le mpahla kuyoba usizo kulabo babukela izibalo zabo, futhi unamathela ukudla. Isibalo esikhulu izakhi kwandisa umzimba. udali Ukudla ngcono ukugaya, kwehlisa umfutho wegazi futhi kusiza ukunciphisa ingozi yezifo esiyingozi ezifana Alzheimer isifo, ale nkinga, isifo sikashukela noma i-osteoarthritis.

Izimo

Naphezu inani elikhulu izakhiwo ewusizo, udali anezinye Izimo. Okokuqala, ukusetshenziswa ngokweqile kwalo mkhiqizo kungadala ukubuyisa. Okwesibili, inani elikhulu amaprotheni kungabangela isifo sezinso ngoba kukhona umthwalo okwengeziwe ukuhlunga ukususwa uketshezi emzimbeni. A semali potassium kungaholela ukuthuthukiswa hyperkalemia. Lesi sifo kubonakala ngesimo abantu bengasinaki, ukukhathala, izinkinga zokuphefumula ndikindiki emikhawulweni. Ngakho-ke, kubalulekile ukuba usebenzise ama-lentil kwi kungcono ukulinganisela, engakafiki abashisekela, njengoba isimiso omunye umkhiqizo.

Indlela ukupheka udali

Lo mkhiqizo ilula kakhulu ukulungiselela. Ngaphambi indlela ukupheka udali, obomvu noma eminye imibala, kubalulekile ukuba begeza futhi asuse doti. Akubalulekile ukuba pre-cwilisa, okuyinto ekahle kakhulu. Thatha izingxenye ezintathu zoketshezi komunye ingxenye udali. Uma nibulala ubhontshisi emanzini abilayo, amavithamini siyohlala umkhiqizo wokugcina ngaphezulu. Lapho amanzi kuziwa ngamathumba futhi, ukunciphisa umlilo. Uma udinga ama-lentil crumbly, isibonelo, isaladi, khona-ke kufanele ukuphela imizuzu engafinyelela 5-10. Uma udinga ukuthungwa elithambile, kufanele ubilise eside. Ukwazi indlela ukupheka udali, obomvu, kungenziwa kuphekwe ukudla eziningi ezimangalisayo.

udali ecubuziwe

Lena iresiphi elula. Nesitshulu puree ibhalwe kusuka okusanhlamvu kakade kuphekwe. Banezela isipuni esigcwele amafutha omnqumo noma ezinye nosawoti. Konke lokhu liphenduka puree usebenzisa blender. Ngokukhethekile, ungase futhi wengeze ugalikhi noma amakhambi nezinongo. Ukuze puree waphenduka ngomsakazo, udinga ukwandisa isikhathi sokupheka komkhiqizo wangempela.

cream

Cream of nesitshulu kuvela ewusizo nje kuphela kodwa futhi okumnandi. Ngokuba ukulungiswa 100 igramu okusanhlamvu thatha amabili clove sikagalikhi, onion eyodwa ekhanda amancane, 10 amagremu kafulawa, iqanda, ubhontshisi, ibhotela, usawoti kanye pepper. Bilisa udali, enezele futhi anyanisi oqotshiwe nesweli alethe isidlo kuze kwenziwe. Khona-ke Sula ngokusebenzisa ngesihlungo. Ngakho isobho nokudla kwembumba ujike ithenda. Khona-ke kancane okuthosiwe ku ufulawa ibhotela yemifino, unezela usawoti nezinye izinongo futhi buhlanjululwe umhluzi noma umhluzi ezisele ukupheka nesitshulu. Khonza lokhu isidlo nge croutons neqanda oqoshiwe. Nesitshulu isobho, okuqukethwe kwama-kilojoule zazo kuyoba aphansi kakhulu, kufanelekile ukudla Ukudla. Sebenzisa ama-lentil kwi ekudleni kwakho, futhi bazogcwalisa umzimba wakho izakhi.