Lentil ha e nontše ebile e ruile ka tšepe

Litaba

• Recipe ea Sopho ea Lentil
• Palo kgothaletswa
• Melemo ea Lentil

Leleme ha li nontšhe hobane li na le lik’hilojule tse fokolang ’me li na le fiber e ngata, e leng ho fanang ka maikutlo a ho khora le ho fokotsa ho monya mafura ka maleng. Leha ho le joalo, hobane e na le lik'habohaedreite tse ngata tse sa keneng ke 'mele, e hlahisa likhase' me e ka fana ka maikutlo a ho ruruha ka mpeng, ho ka ferekanngoang le boima ba 'mele.

Kahoo, ntlha ea lentile ho baka khase e ka tlase ea mala ke ho sebelisa lentile tse pinki kapa ho inela lensisi tse sootho pele o li pheha, 'me u sebelise metsi a macha a hloekileng nakong ea ho pheha, kaha sopho ea hau ke khetho e ntle ea lijo tsa mantsiboea ho fokotsa matšoao a khaotsa ho ilela khoeli, thibela boima ba 'mele le ho thibela mathata a kang lefu la ho fokola ha masapo.

Recipe ea Sopho ea Lentil

Sopho ea lentile e ka etsoa feela ka meroho ho u thusa ho theola boima ba 'mele, kapa u ka eketsa khōhō le nama ho etsa lijo tsa hau liprotheine. Leha ho le joalo, ho bohlokoa ho hopola hore ho eketsa nama ho etsa hore sopho e be le caloric e fetang, mme ho kgothaletswa ho sebelisa likhetla tse 2 ho qoba ho beha boima ba 'mele.

Lisebelisoa:

• Likotlolo tse 1 le 1/2 lentile
• 1 litapole
• 1 rantipole e kholo
• Pepere e 1 e khethiloeng e senang peo
• 1 eiee e khethiloeng
• Li-clove tse 2 tse khethiloeng kapa tse sithabetseng
• 2 tablespoons ea oli kapa oli ea mohloaare
• Lehlaka le le leng la 1 le khaola likotoana tse tšesaane
• Makhasi a 4 chard a sehiloe ka metopa
• 1 zucchini e tšetsoeng
• Letsoai, basil, parsley le chives ho latsoa

Mokhoa oa ho itokisa:

Ha o pheha ka khatello, futhumatsa oli ebe o chesa konofolo, onion le lentile metsotso e mehlano. Kenya metsoako e setseng, koahela pane 'me u phehe tlas'a khatello metsotso e leshome. Emela khatello hore e tsoe ka tlhaho 'me e sebetse ha e ntse e futhumetse. Haeba u sebelisa lentile e pinki, u tlameha ho tlohela sopho e le tlasa khatello ea metsotso e 5 feela, kaha ho bonolo ho e pheha ho feta mofuta o sootho.

Palo kgothaletswa

Ho fumana melemo ea lensisi, o lokela ho ja bonyane likhaba tsa khaba tse tharo tsa lijo-thollo ka letsatsi, likhoeli tse 3. Ho thusa ho fokotsa matšoao a ho ilela khoeli le ho feta, o lokela ho eketsa ts'ebeliso ea hau ea lijo tse kang soya le rhubarb. Mona ke mokhoa oa ho etsa pheko ea lapeng ho theola mocheso oa ho khaotsa ho ilela khoeli.

Melemo ea Lentil

Ntle le ho imolla matšoao a ho khaotsa ho ilela khoeli, lensisi li boetse li na le melemo ea bophelo bo botle joalo ka:

• Thibela lefu la masapo, ka ho boloka calcium e matlafatsang masapo;
• Thibela phokolo ea mali, kaha e na le tšepe e ngata;
• Matlafatsa mesifa le ho fana ka matla, kaha e na le liprotheine tse ngata;
• Boloka bophelo bo botle ba tsamaiso ea methapo, kaha e na le vithamine B;
• Fokotsa k'holeseterole, hobane e na le likhoele;
• Fokotsa matšoao a ho khaotsa ho ilela khoeli, ka ho thusa ho laola liphetoho tsa li-hormone.

Lijong tsa batho ba sa jeng nama, lensisi ke khetho e ntle ea ho nkela nama sebaka le ho fana ka liprotheine tse mafura a tlase 'meleng, hammoho le lithollo tse ling tse kang linaoa tsa soya, linaoa le li-chickpea.

Sheba lik'halori le limatlafatsi lijong tsena ka melemo e 7 ea ho ja lensisi.