Mai ka wā kahiko mai,ʻo nā huaʻai kekahi o nā huahana nui o kaʻai, uaʻaiʻiaʻo ia e like me ke kūlana kiʻekiʻe, a me nā poʻe mahi'āina. He wahi nui o Lentil o kaʻai o nā kānaka a pau, me ka nānāʻole i ko lākou kūlana kālā. Ua hoʻohanaʻia ia mau mea ma keʻano maʻamau, a he pinepine hoʻi i ka hoʻohuiʻana i kekahi mau mea a me ka hulu. ʻO ka pōʻino, i ko mākou manawa,ʻaʻole i hoʻomanawanui nā papala i ka hoʻokūkū nui loa i waena o nā huapalapala, i kēia manawa,ʻoi aku ka mea i koiʻia ma mua o ka wā ma mua. Akā nō naʻe,ʻaʻole e pili kēia i nā pono kūpono o nā lera i kaʻaiʻana i kekahi o mākou.
He aha nā mea e pono ai i nā lemi?
ʻO kekahi o kona mau pōmaikaʻi nui,ʻaʻole hiki iā ia ke hōʻiliʻili i nā meaʻawaʻawa, nā'eneʻena a me nā kamepiula. ʻO ia hoʻi, e mālamaʻia kona mau mea pono a pau me ka nānāʻole i nāʻano o ka mahiʻaiʻana. Malia paha o ka palekana o kaʻaiʻanaʻo ka mea mua ia e hoʻohana ai i nā lemu.
Lentils kahi nui o macro (potassium, konupomi, magnesium, sodium , phosphorus, chlorine) a me microelements (hao, iodine, fluorine, boron, nickel), huaʻai (A, B1, B2, PP, E). ʻO ia hoʻi nā amino acids, isoflavonoids, fiber diet and folic acid. Hiki i nā kinipopovonoids ke hana prophylactically e pili ana i ka kanesaʻana o ka maʻi, a me nā fiʻili kekiʻia (ʻo 3.7 g / 100 g) ka normalize o ke'ōpoki'ōpū, lawe i nā toxins a me nā toxins mai ke kino.
ʻO keʻano nui o nā piila ka mea nui o ka protein o ka mea kanu i loko o ka papa hana,ʻo ia hoʻi he 50%, no laila, kahi i alakaʻiʻia i loko o nā mea pilikino, eia kekahiʻano o nā mea pono i nā lehua.
Makemake au e hoʻomaopopo i kēlā mau lepa he kumu maikaʻi o tryptophan - he amino acids, i lilo i ke kino i serotonin (ʻo ia ke kuleana no ko kāuaʻano manaʻo). ʻO kona hemahema e hiki ai i ke kaumahaʻole o ka homeless, ka hōʻehaʻeha makaʻu, kahi manaʻo kaumaha.
He aha nā pōmaikaʻi maikaʻi loa?
Aia ma kahi o 10ʻano o nā lelo, nāʻano likeʻole o keʻano o ka hoʻomākaukauʻana, o kaʻono a me keʻanoʻeleʻele, akā he aha keʻano o ka lehua e pono ai? ʻAʻohe pane paneʻole, no ka mea, ua aneane like like kā lākou hanaʻana, i mea hikiʻole ke hoʻokaʻawale i kahiʻano likeʻole eʻoi aku ana ma luna o nā mea a pau. ʻO nāʻano lelo likeʻole:
- ʻeleʻele - ma mua o ka hoʻohanaʻana i kahi no nā hola he nui, aiʻole hoʻokahi lā, e hoʻohanaʻia i nā kuke kuke;
- ʻulaʻula - weheʻia mai ka pūpū, iʻoki wikiwikiʻia, hoʻohanaʻia i nā meaʻua a me nā paila kīlaʻau;
- ka'ōmaʻomaʻo - nā piʻa iʻole i hoʻokomo pinepineʻia i nā salama;
- beluga - ka liʻiliʻi liʻiliʻi, kūpono i ka'ōpena a me ka salakeke, hele maikaʻi me nā huaʻai;
- puy -ʻeleʻeleʻeleʻele a me ka'ōmaʻomaʻo, meaʻono pungent, he mea maikaʻi maikaʻi i ka saladi;
- ka pahu - hoʻohaʻahaʻa i ke kiʻekiʻe o ke kō i loko o ke koko, no laila mea maikaʻi loa i nā kānaka me ka maʻi dia.
He mau lelo e pono ai no ka liloʻana o ke kaumaha?
ʻO ka helu o Caloric o nā paepae maloʻo he 295 kcal no 100 g, kahi kokoke iki - 111 kcal. ʻO ka mea nui, aia wale nō i ka 1% ka momona, aʻo ka index glycemic ka 30. Glycemic index - ka hōʻailona o ka hopena o kaʻai, ma hope o kā lākouʻaiʻana, i ke kō i ke koko. I ka wā e lilo ai ke kaumaha, pono ia eʻai i ka meaʻai me GI haʻahaʻa (10-40) pēlā,ʻo ka pane i ka nīnau inā e hoʻohanaʻia nā lehua no ka poho kaumaha ka maopopo -ʻaʻohe mea'ē aʻe. Akā, pono e kāpaeʻia nā huahana me ka GI kiʻekiʻe, no ka mea, he nui keʻano o ka insulin i loko o ke koko e hoʻopili ai i ke kino i nā momona.
Eia kekahi, aia i loko o nā lemu kekahi microelement microelemental molybdenum, kahi e hoʻonui ai i ka lawelawe ponoʻana o nā'ōpona. Carbohydrates - hāʻawiʻia kahi palekana hormonal, fiber - pale ia lākou mai ka hanu holomohu,ʻo ia hoʻi, he hui pūʻia o nā'ōpelu a me ka fiber e hāʻawi iā mākou i keʻano lōʻihi.
Inā makemakeʻoe e hoʻokuʻu i kekahi mau pouna hou, a laila e hele pū me kēia i ka laweʻana i nā kīʻaha, akā, no kaʻoi aku o ka maikaʻi, ponoʻoe e koho i kahiʻoi akuʻoi aku o nāʻanoʻoihana e pili ana i ka hoʻohanaʻana i nā lelo wale nō ma keʻano maʻemaʻe,ʻo ia hoʻi, me kaʻole o nā mea hoʻohui. Hiki iāʻoe ke noho ma kahi monodiet no 5 mau lā.