Amfanin cin naman leda 7 ga lafiyar ku

Wadatacce

• Yadda ake hada lentils
• Tebur na kayan abinci mai gina jiki
• Lafiyayyun girke-girke masu lafiya tare da lentil

Lentils abinci ne mai wadataccen bitamin da kuma ma'adanai wanda ke iya kawo fa'idodi da yawa ga lafiya, kamar rage cholesterol, lalata jiki ko hana ƙarancin jini. Bugu da kari, ana iya shirya su ba tare da an saka kitse ba, suna mai da shi babban abinci don rage cin abinci.

Duk da yawan cinyewa da ake yi a lokacin cin abincin dare na Sabuwar Shekara, ana iya cin lentil a kowace rana, a cikin shekara, don maye gurbin wake, misali.

Kodayake yana da fa'idodi da yawa, dole ne a shawo kan shan lentil ta mutanen da ke fama da cutar gout ko waɗanda ke da haɓakar uric acid, tunda su abinci ne masu wadatar gaske a cikin ɓarke.

Manyan fa'idodi 7 na cin naman alade sun hada da:

1. Taimaka ƙananan cholesterol - saboda suna da bakin zaren da ba za a iya narkewa ba wanda yake rage shan kitse.
2. Tsabtace jiki- daidaita hanjin kuma, saboda haka, tsabtace hanjin ta hanyar shan abubuwa masu guba.
3. Rage tashin hankali na premenstrual - kamar yadda suke dauke da wani sinadari da ake kira lignans, wanda yake da wani aiki kwatankwacin homonan mata kamar su estrogens wadanda ke taimakawa wajen rage alamun PMS.
4. Yaki da ciwon sukari - domin duk da suna dauke da sinadarin ‘Carbohydrates’ masu yawa, suna da yawan zare kuma suna tabbatar da cewa suga ba ya kara jini sosai
5. Tsayar da magance cutar anemia - abinci mai wadataccen ƙarfe, an ba da shawara musamman ga masu cin ganyayyaki tare da halin ramar rashin jini.
6. Taimaka wa rigakafin cutar kansa - saboda banda wadatuwa da zaren da ke rage barazanar kamuwa da cutar kansa, suna da sinadarin antioxidants da ke kare kwayoyin halittar jiki.
7. Inganta lafiyar ƙashi - ban da samun alli, yana dauke da sinadarin isoflavones wanda ke taimakawa wajen samar da muhimman sinadarai don karfafa kasusuwa.

Bugu da kari, lentil na da wadatar zinc, wanda ke taimakawa wajen karfafa garkuwar jiki kuma suna da kyau sosai wajan kula da karancin jini saboda suna da yawan baƙin ƙarfe kuma, ƙari, yawan zarensu yana inganta hanyar wucewar hanji da sauƙar maƙarƙashiya da kumburin ciki.

Yadda ake hada lentils

Za a iya yin lambobi kamar wake, don haka kawai a rufe leken da ruwa sai a dafa na tsawon minti 30. Don haka, don yin miya mai sauri da abinci mai gina jiki kawai dafa busasshen lentils tare da karas, seleri da albasa, misali, kuma ku ci a matsayin miya ko tare da shinkafa.

Akwai leda iri-iri, amma yawanci kowane iri ya kamata a jike shi domin su samar da iskar gas ta hanji, kamar wake.

Lentils na iya zama kore, launin ruwan kasa, baƙi, rawaya, ja da lemu, ɗauke da daidaito iri-iri kuma ya zama mai taushi ko laushi bayan dahuwa. A saboda wannan dalili, lentil lemu, kamar yadda suke da taushi da kuma keɓaɓɓu, ana amfani da su gabaɗaya a cikin ciyar da jariran, amma, ya zama dole a saka su a cikin miya, don kar su haifar da maƙarƙashiya ko maƙarƙashiya a cikin jaririn.

Tebur na kayan abinci mai gina jiki

Lafiyayyun girke-girke masu lafiya tare da lentil

Abin girke-girke mai daɗi da sauƙi da za a yi da naman alade shi ne dankalin turawa da salatin lentil.

Sinadaran

• 85 g na lentil
• 450 g sabon dankali
• 6 koren albasa
• Cokali 1 na karin man zaitun na budurwa
• 2 tablespoons na balsamic vinegar
• Gishiri da barkono

Yanayin shiri

Sanya kayan leken a cikin kwanon rufi da tafasasshen ruwa na tsawan mintuna 20, cire kayan miyar daga ruwan ka ajiye a gefe. A wani kaskon kuma sanya dankalin a cikin tafasasshen ruwa na tsawan mintuna 20, a cire a yanka shi rabin kwano. Onionsara yankakken albasa da lentils a cikin dankalin. A ƙarshe, ƙara man, vinegar, gishiri da barkono.

Duba bidiyo mai zuwa kan yadda ake shirya burger lentil: