Ama-lentile awuhlobo lwe- legume , okuzuzisa ukupheka okusheshayo kunamanye ubhontshisi obomile futhi akudingeki ukuba ugijime ngaphambi kwesikhathi. Nakuba ama-lentile avamile kakhulu anombala omnyama noma omnyama, ungayithola kwezinye imibala, njenge-pink-orange (epheka okusheshayo, kodwa ungabambeli), ophuzi, omnyama.
I-lentils ngokuvamile inombhalo ophansi we- glycemic ngenxa yamanani aphezulu we-isitashi esitshalwe kancane kancane nesitashi esimelana nawo.
Ama-lentile nawo aphezulu e-fiber futhi, njengamanye ama-legumes, anamaprotheni amaningi kunanoma imuphi omunye umthombo wesitshalo.
Ama-carbohydrate nama-Fiber Counts for Lentils
I-½ inkomishi iphethini ephekwe ingama-gramu angu-12 esebenzayo (net) ama-carbohydrate , kanye nama-8 amagremu fiber, ama-9 amagremu amaprotheni, nama-khalori angu-115
Index of Glycemic for Lentils
Kuye kwaba nenani lezinhlobonhlobo zezifundo ze-glycemic index for lentils, izilinganiso zazo ezivame ukuba zibe ngu-30, okuyinto ephansi kakhulu ngenxa yesitashi esincane esinqunywe futhi esimelana ngamalenti. Okuhlukile kwakuwukucwaninga kwamalenti amathanga angamathanga angama-52. (Ukuhlolwa kwamabhontshisi okusemathinini kanye nalawo okuphekwe kumpheki wokucindezela njalo ubonise ukuthi banezinhlayiya eziphezulu ze-glycemic kunabhontshisi omisiwe abilisiwe futhi abilisiwe.)
Umthwalo we-glycemic ungama-6 ½ indebe yama-lentile okuphekwe.
Izinzuzo zezempilo zeLentils
Ama-lentile awumthombo omuhle kakhulu we-fiber, u-folate nama-manganese, umthombo omuhle kakhulu wensimbi, nomthombo omuhle wethusi ne-thiamin.
Ama-lentile, njengamanye ama-legumes, mhlawumbe ungumthombo omuhle kakhulu wokudla we -carbohydrate othoyiwe kancane kancane kanye nesitashi esingafuni . Ngokuyinhloko, lokhu kusho ukuthi bane-starch eguquguqukayo ibe yi-glucose kanye nesitashi esingagciniwe emathunjini amancane nhlobo. Okungenani ukutadisha okunye kubonise ukuthi ukushintsha ama-carbohydrates amaningi akhuphuka ngokushesha nge-legumes ngcono ukulawulwa kwe-glycemic kubantu abanesifo sikashukela.
Ukudla ukudla okuphezulu e-starch okumelana nakho kungase kuthuthukise impilo ye-colon, kuhlanganise nokugqugquzela imfuyo enempilo yamathumbu. I-starch ephikisanayo ingase ithuthukise ukuzwela kwe-insulini nokumunwa kwamaminerali afana ne-calcium.
Kodwa-ke, phawula ukuthi le ubhontshisi osemathinini unomhlahlandlela ophezulu we-glycemic futhi isitashi esincane esinqunywe futhi esimelana nobhontshisi omisiwe ophekwe ekhaya. Kanti futhi, abanye abantu abanesifo sikashukela bayabhala ukuthi i-lentils nobhontshisi kubangela ukukhula okusheshayo kwegazi, ngakho-ke kulula ngokucacile ukuthi kunjani ukuhlukahluka komuntu ngamunye ngendlela izinhlelo zethu zokugaya ziphatha ngayo izitshalo.
Ukunikeza iziphakamiso ze-Lentils
Amalenti okuphekwe angakhonzwa ashisayo noma abanda, futhi angashunwa nganoma iyiphi indlela ejabulisa wena. Cabanga ngabo njenge-hot side dish esikhundleni se-carb ephakeme njengamazambane noma ilayisi, noma njengesaladi elibandayo (noma lifafazwe ngesaladi eluhlaza). Zingabuye zenezelwe ezitsheni nezitshalo.
Imithombo
UJenkins, et al. Umthelela weziqholo njengengxenye ye-Low Glycemic Index Diet on Control Glycemic kanye Nezifo Zezifo Zezinhliziyo Emthonjeni Wesifo Sikashukela Mellitus: Isivivinyo Esilawulwe Ngokungahleliwe. I-Archives of Medicine yangaphakathi Oct 22: 1-8 (2012).
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna noBrand-Miller, uJanette. Ithebula lamazwe omhlaba we-index glycemic kanye nemigomo yokulayisha kwe-glycemic.
I-American Journal of Nutrition Clinic . I-Vol. 76, No. 1, 5-56, (2002).
I-USDA Idatha Yomhlaba Kazwelonke Yezokuthutha Ye-Reference Standard, Release 28.