Lentil bashi da kiba kuma yana da arzikin ƙarfe

Wadatacce

• Kayan Gwanin Lentil
• Nagari da yawa
• Amfanin Lentil

Lentil ba sa kitso saboda suna da ƙarancin kuzari kuma suna da yalwar zazzaɓi, wanda ke ba da ƙoshin lafiya da rage shayar da mai a cikin hanji. Koyaya, saboda yana da wadataccen carbohydrates wanda jiki baya sha, yana samar da iskar gas kuma yana iya ba da jin ciki na kumburin ciki, wanda za'a iya rikita shi da karɓar nauyi.

Don haka, tip ga lentil don haifar da ƙananan gas na hanji shine a yi amfani da naman alade mai ruwan hoda ko a jiƙa naman alawus mai ruwan kasa kafin a dafa su, kuma a yi amfani da sabon ruwa mai tsafta a lokacin da ake dafa abinci, saboda miyan ku babban zaɓi ne na abincin dare don sauƙaƙe alamun menopause, hana kiba da kuma hana matsaloli kamar osteoporosis.

Kayan Gwanin Lentil

Za a iya yin miyan Lentil da kayan lambu kawai don taimaka maka rage nauyi, ko kuma za a iya saka kaza da nama don sanya abincinku ya zama furotin da yawa. Koyaya, yana da mahimmanci a tuna cewa ƙara nama yana sa miyan ta zama mai caloric sosai, kuma ana ba da shawarar cin matsakaicin bawo 2 don kauce wa ɗora nauyi.

Sinadaran:

• Kofuna 1 da 1/2 lentil
• 1 dankalin turawa
• 1 babban karas
• 1 yankakken baƙar fata barkono
• 1 yankakken albasa
• 2 yankakken ko nikakken tafarnuwa
• 2 tablespoons na mai ko man zaitun
• 1 leek tsinken yanka a yanka a bakin ciki
• 4 ganyen chard da aka yankata
• 1 zucchini da aka yanka
• Salt, Basil, faski da chives dan dandana

Yanayin shiri:

A cikin injin girkin matsi, zafin man da kuma tafasa tafarnuwa, albasa da miyar ta tsawon minti biyar. Theara sauran sinadaran, rufe kwanon rufi kuma dafa a matsin lamba na minti goma. Jira matsa lamba ya fito ta dabi'a kuma yayi aiki yayin da yake dumi. Idan kayi amfani da miyar leda mai ruwan hoda, dole ne ka bar miyan a matsin lamba na mintina 5 kawai, saboda yana da sauƙin dafawa fiye da sigar launin ruwan kasa.

Nagari da yawa

Don samun fa'idodin lentil, ya kamata ku sha aƙalla cokali 3 na wannan hatsi a kowace rana, tsawon watanni 3. Don taimakawa sauƙaƙa alamomin haila, ya kamata ku ƙara yawan cin abinci kamar waken soya da rhubarb. Ga yadda akeyin maganin gida dan magance zafin jinin al'ada.

Amfanin Lentil

Baya ga saukaka alamomin jinin al'ada, lentil kuma suna da fa'idodin lafiya kamar:

• Hana osteoporosis, ta hanyar kiyaye alli wanda ke karfafa kasusuwa;
• Kare karancin jini, kamar yadda yake da arzikin ƙarfe;
• Musclesarfafa tsokoki kuma ku ba da kuzari, saboda yana da wadataccen sunadarai;
• Kula da lafiyar tsarin jijiyoyi, tunda yana dauke da bitamin B;
• Rage cholesterol, saboda yana dauke da zaruruwa;
• Sauƙaƙe alamomin jinin haila, ta hanyar taimakawa daidaita canjin yanayi.

A cikin abincin ganyayyaki, lentil babban zaɓi ne don maye gurbin nama da samar da sunadarai masu ƙarancin mai a jiki, da sauran hatsi irin su waken soya, wake da kaji.

Duba adadin kuzari da na gina jiki a cikin wannan abincin a cikin fa'idodi 7 na cin naman fari.