Hiki ke kapa ʻia ʻo Lentils he "superfood", i hoʻohana ʻia no ka hoʻomākaukau ʻana i nā kīʻaha ʻono a me nā meaʻai. Eia kekahi, kōkua ia i ka hakakā ʻana i nā maʻi a hoʻopaʻa i nā pilikia ʻelemakule.
Mālama nā lentils i ka ʻōnaehana digestive
Nui nā lentils i ka fiber, nā ʻano soluble a me nā ʻano ʻole. ʻAʻole ʻai ʻia a haʻalele i ko mākou kino.
Hoʻoikaika ka fiber insoluble i ka hana o ka ʻōpū ma o ka pale ʻana i ka constipation a kōkua i ka pale ʻana i ka maʻi maʻi ʻaʻai. I ka manawa like, hoʻemi ka fiber soluble i ka pilikia o ka maʻi cardiovascular a hoʻoponopono pū i ke kiʻekiʻe o ke kō koko i ka poʻe me ka maʻi diabetes.
Pono nā kāne e ʻai i ka 30 a 38 grams o ka fiber i kēlā me kēia lā. Nā wahine - 20 a 25 g. Hoʻokahi kīʻaha o nā lentila i hoʻomoʻa ʻia e hāʻawi aku ma mua o 15 g o ka fiber.
Mālama nā lentils i ka puʻuwai
ʻO ka ʻai ʻana i nā lentils e hoʻoikaika i ke olakino puʻuwai ma muli o kāna fiber soluble a me ka kiʻekiʻe o ka waikawa folic a me ka magnesium.
Hoʻokahi kīʻaha o nā lentila i hoʻomoʻa ʻia e hāʻawi i ka 90% o ka ʻai ʻana i kēlā me kēia lā o ka folic acid, ka mea e pale ai i nā paia aʻa a pale i ka maʻi puʻuwai.
Hoʻomaikaʻi ka Magnesium i ke kahe o ke koko, oxygen a me nā meaʻai i nā kino. Hōʻike nā haʻawina e pili ana ka hemahema o ka magnesium me ka puʻuwai puʻuwai.
Hoʻopaʻa nā lentils i ke kiʻekiʻe o ke kō koko
ʻO ka fiber soluble i loaʻa i nā lentils e kōkua i ka hoʻopaʻa ʻana i ke kiʻekiʻe o ke kō koko. Inā loaʻa iā ʻoe ka hypoglycemia a i ʻole ka maʻi maʻi diabetes, a laila hiki i nā lentils waiwai i nā haʻahaʻa paʻakikī ke kōkua ...
Hoʻopili i nā pae kō kō
E mālama i nā pae cholesterol
E hoomalu i kou makemake
E hoʻemi i ka pilikia o ka hoʻomohala ʻana i ka maʻi diabetes type 2
Nui nā lentils i ka protein
ʻO nā lentils kahi mea kanu me ka nui o ka protein - 25%, ʻo ia ka lua o ka soy. He mea nui ka protein e kākoʻo i ka ulu maʻamau a me ka ulu ʻana.
Loaʻa i nā lentil nā mineral koʻikoʻi a me nā antioxidants.
He kumu maikaʻi nā lentils o nā mineral koʻikoʻi e like me ka hao, ka magnesium a me ka zinc. ʻO ka nele o ka hao ke kumu o ka anemia, a he mea nui ka zinc no ka pale ʻana i nā maʻi.
He waiwai hoʻi nā lentils i nā antioxidants, e like me ka huaʻa A a me ka huaora C, ka mea e hoʻopau a luku i nā radical manuahi, e hōʻemi ana i ka pōʻino oxidative i nā cell. He kiʻekiʻe nā lentils i nā tannins, kahi e pale ai i ka ulu ʻana o nā maʻi maʻi maʻi.
Me ka akahele, pono ʻoe e ʻai i nā lentila no ka poʻe i loaʻa i nā pilikia kīkī a i ʻole gout. ʻO nā meaʻai i loaʻa i ka purine, e like me ka lentils, he mea pōʻino i ia poʻe. ʻO ka hōʻiliʻili ʻana o nā purines i loko o ke kino hiki ke alakaʻi i ka nui o ka uric acid.