Useful nenyemba. Mafuta uye zvivako

Nenyemba - muti rwevharanda legume mhuri. In zvokudya ukapisa duku, flattened kumativi maviri mbeu. Vagari muGirisi yekare, neBhabhironi vairiziva nenyemba - soups, Porridge, muto kubva zviyo zvayo kakawanda ambovashanyira patafura. Uye Ages zvokudya Russia zvakadaro zvakanga akakurumbira kwazvo, uye kunyange nenyemba vanhu akabika chingwa chinokosha. Kwenguva refu, Russia ndiyo kupfuura Mugadziri kwakadai legume.

Useful nenyemba. Mafuta. Useful ehupfumi

Lentil ane mafuta ari mbishi inenge 290-320 kcal / 100g kurudyi ndowenyika dietetic zvigadzirwa. Mashoko aya angaita moot, kubvira 320 macalorie - kwete zvishoma. Chakavanzika ndechokuti kana chero kupisa kurapwa kwayo simba mutengo ipfupi, uye rakapedzwa nenyemba, izvo pashure yokubikira mafuta airarama 110-120 kcal - Hapana mubvunzo mumwe Mishonga chigadzirwa. Uye, kufanana bhinzi zvose, zvikuru kwomwoyo. Zviya, anobatsira ehupfumi, kusiyana macalorie, kwete kuderera pashure kupisa kurapwa. Uye vane chaizvoizvo yakawanda lentil.

Kudya kubva mairi chete kuti ubatanidzwe zvokudya munhu chirwere cheshuga - Porridge kana wenyemba kaviri pavhiki chichabatsira yakaderera ropa shuga yomuropa. Kutambura kubva zvirwere kumwoyo, itsvo mabwe chirwere, pane matambudziko pamwe zvomudumbu turakiti? Idya nenyemba - kuchakubatsira kurwisa zvirwere.

Ndiro mariri kwete chete kunosimbisa muviri, Zvinokurudzirwa kushandisa pamberi chetsinga zvirwere, uyewo kusimbisa masoja emuviri uye kuvandudza kunopindirana muviri matauriro. Kudzivirira kenza, normalization of urogenital ino - zvose ehupfumi akadzadzwa lentil. Low caloric kugutsikana, asi zviri potassium uye nesimbi iri zvakakwana guru, zvichiratidza kuti kushandiswa chirimwa ichi nekuda nedanho hematopoiesis.

isoflavones zvinokosha, mavhitaminzi, faibha, zvicherwa, amino acids - zvose kuti munhu anofanira, uye riri nenyemba. Folic asidhi pamwe apa zvinhu anobatsira nhengo lentil kunyanya nepamuviri mukadzi zvakafanira uye kukura mudumbu.

On Kutengeswa unogona kuona nenyemba mavara akasiyana: mutema, mashava, tsvuku nenyemba. Unogona kuwana matema tsanga uye French nenyemba "marbled" dema uye girini marongerwo.

Kubva chirimwa ichi rinogadzirirwa kwete chete Porridge uye soups. Salads uye divi ndiro, stews, burgers uye pai mumakomba - kwese nenyemba nzvimbo. Uye akabatana madomasi, hanyanisi, makarotsi uye gariki, kwakarungwa zvinonhuhwira, uye zvose angataure kuti kupfuura inonaka ndiro. Zvinobatsira kuziva chii tsvuku nenyemba ndiyo yakanakisisa akakodzera kuti soups, sezvo akakurumidza isaparara.

Nyatsotarisa nyore yokubika: chiduku hanyanisi racherwa cubes uye furaya nemafuta emiriwo, kuwedzera nehanyanisi 1 mukombe ndikandoshamba nenyemba, ipapo zvose mumoto kwemaminitsi 2-3. Isa zvinhu zvose zviri muhari, wedzera 1.5 litres mvura. Cook kwemaminitsi anenge 20, kusvikira nenyemba vari ubike. Wedzerai 5 narezannyzh diced nemadomasi wakatemerwa negariki (3-4 clove). Kuzvirunga nomunyu, arisase mhiripiri uye chaunofarira inonhuhwira. Regai pokipit maminitsi mashoma - uye nokwedhishi zvagadzirirwa. Optionally, unogona kuwedzera zvishoma ndimu muto, uye vasati kushumira, shongedza pamwe hanyanisi dhishi. Soup zvichaita rinonaka, uye sezvinoita zvose ndiro nenyemba, anobatsira chaizvo.