nā calorie a me nā micronutrients Loaʻa i nā ʻōpuʻu lentil nā pūʻulu meaʻai ʻekolu: nā protein, nā momona a me nā kaʻa. Hoʻokahi kīʻaha (1/2 kīʻaha) o nā lentil sprouts he 3,5 g o ka protein, 7,5 g o nā carbohydrates a me 0,25 g o ka momona. Pono nā protein e mālama i ke olakino o ka ʻōnaehana iwi, ka ʻili a me ka lauoho. ʻO nā momona a me nā kalapona ke kumu nui o ka ikehu no nā cell. Inā ʻoe e helu ana i nā calorie, e kahaha ʻoe i ka loaʻa ʻana o ka ʻai ʻana i nā ʻōpuʻu lentil he 41 calories wale nō, aʻo ka lawelawe ʻana i nā lentil i hoʻolapalapa ʻia he 115 calories. Zinc a me ke keleawe ʻO nā ʻōpuʻu lentil kahi kumu maikaʻi o ka zinc a me ke keleawe. Hoʻoponopono ʻo Zinc i ka hana o nā enzymes, a he hana koʻikoʻi hoʻi i ka synthesis protein, ka hana ʻana o ka hormone a pale i nā ʻili ʻili mai nā hopena o nā radical manuahi. ʻO ke keleawe ke kuleana no ke olakino o ka ʻōnaehana nerve, nā ʻiʻo pili a me ke ʻano o ke koko. He 136 micrograms o ke keleawe (he 15% o ka ʻai keleawe i kēlā me kēia lā no nā pākeke) a me 0,6 micrograms o ka zinc (8% o ka lawe ʻana i ka zinc i kēlā me kēia lā no nā kāne a me 6% no nā wahine). Vitamin C Mahalo i ka ulu ʻana, ua pālua ʻia ka ʻike o ka huaora C i nā lentils (3 mg a me 6,5 mg, kēlā me kēia). Kōkua ka Vitamin C i ke kino e hana i nā kinikona e pono ai no ka hana maʻamau o ka lolo, kākoʻo i ka ʻōnaehana pale, a hoʻomaʻamaʻa i ka lawe ʻana i ka hao mai ka meaʻai. Wahi a ka poʻe ʻepekema, hiki i ka meaʻai momona i ka huaora C ke hōʻemi i ka pilikia o kekahi ʻano maʻi kanesa. Loaʻa i hoʻokahi kīʻaha o nā lentil sprouts he 9% o ka ʻai ʻana i kēlā me kēia lā o ka huaora C no nā wahine a me 7% no nā kāne. Eia nō naʻe, ʻoi aku ka liʻiliʻi o ka hao ma mua o nā kīʻaha maʻamau (1,3 mg a me 3 mg) a me ka potassium (124 mg a me 365 mg i kēlā me kēia). Hiki iā ʻoe ke hoʻoponopono i ka nele o ka hao ma ka hui ʻana i nā ʻōpuʻu lentil me ka tofu, nā huawaina a i ʻole nā paʻi. A ʻo nā hua sunflower a me nā ʻōmato e hoʻonui i nā kīʻaha me nā lentil ulu me ka potassium. Pehea e ulu ai i nā lentils: 1) E holoi pono i nā lentils i loko o kahi colander ma lalo o ka wai kahe a waiho ʻia ma kahi ʻāpana lahilahi ma kahi pā. E hoʻopiha i ka wai i uhi ʻia ka wai i ka ʻai, a waiho i kahi lā. 2) I ka lā aʻe, e hoʻokahe i ka wai, e holoi i nā lentils, e kau i ka pā like, e kāpīpī mālie i ka wai a uhi ʻia me nā ʻāpana he nui o ka gauze i pelu ʻia. He mea nui loa ka "hanu" o nā lentils. Ma kēia moku'āina, waiho i nā lentila no kekahi lā'ē aʻe. ʻO kahi mea nui: e nānā i kēlā me kēia manawa i nā lentils a kāpīpī i ka wai - ʻaʻole e maloʻo nā hua. Inā makemake ʻoe i nā ʻōpuʻu hou aʻe, e hoʻoulu i nā hua no nā lā ʻelua. Source: healthyliving.azcentral.com Unuhi: Lakshmi
2022-11-11