Lentil - mankhwala osakhala otchuka kwambiri, koma odziwika bwino m'magulu a zamasamba. Chinthuchi ndi chakuti mphutsi, monga nyemba zina, ndizochokera kwambiri kwa mapuloteni a masamba, zomwe zimathandiza kwambiri popanga chakudya cha munthu amene salandira mapuloteni kuchokera ku zinyama. Komabe, mbale zodziwika kuchokera ku lenti komanso kulemera - ndizokoma, zimakulolani kudya pang'ono, ndipo zimakhala zogwira mtima kwa nthawi yaitali.
N'chifukwa chiyani mphutsi imathandiza kuchepa?
Kumbali imodzi, mphodza yophika ndi calorie mankhwala. Pa 100 g pali 310 kcal, yomwe 7.8 g ya mapuloteni ndi 20.1 g wa chakudya. Komabe, ngakhale chakudya ichi chiri ndi zothandiza kwambiri - ndi ma vitamini B, ndi amino acid, ndi fiber. Zimakhulupirira kuti kugwiritsa ntchito mphodza nthawi zonse kungathe kuchotsa thupi la poizoni ndi poizoni, pamene zimapangitsa kuti phokoso likhale lofewa. Amalimbitsa chitetezo cha mthupi, amachititsa kuti thupi likhale ndi mphamvu komanso limapangitsa thupi kukhala lolimbikitsa.
Ndizosatheka kutchula mndandanda wa zosayenerera za mbale kuchokera ku lentilo zolemetsa:
- chiwonetsero;
- kuwonjezereka kwa ziphuphu zakuda;
- kale mapiritsi a antibiotics kapena biseptol;
- phwando la bran kuti liwononge;
- kusalolera.
Mulimonsemo, musagwiritse ntchito mankhwala osokoneza bongo. Ngati mumangophatikizapo mbale kuchokera ku lenti ya kulemera mu zakudya zanu 1-2 pa sabata, simungapweteke thupi.
Kodi mungaphike bwanji mphutsi kuti muthe kuchepa?
Njira yosavuta yophika mphodza ndiyo yiritsani, ndi madzi osatetezedwa kuti mupewe mchere wochuluka mu mankhwala opangidwa. Mchere ndi bwino kuwonjezera pa mbale yokonzedwa bwino. Kwa tirigu ndi bwino kusankha chotupa chofiira kwambiri, chofiira chofiira. Nsapato zachikasu zambiri za supu, ndi zobiriwira za saladi, chifukwa zimapangitsa mawonekedwe ake kukhala abwino, koma amafunika kutsogolo.
Wiritsani mphotho yofiira ndi yophweka - 1 kapu ya tirigu wouma imatenga magalasi awiri a madzi. Lentilo iyenera kuwonjezeredwa ku madzi otentha kale, ndi kuphika pa kutentha kwapakati osapitirira mphindi 15 - mwinamwake mungapeze chinachake pafupi ndi puree mwa kusasinthasintha. Ngati pali madzi okwanira osiyidwa, tayani mankhwala omalizidwa mu colander.
Maphikidwe kuchokera ku lentil kulemera
Ganizirani za zakudya zochepa komanso zopatsa thanzi zomwe zimagwiritsa ntchito mphodza zomwe zingasokoneze tebulo lanu.
Lembani kagawo ka phulusa kuti uwonongeke
Zosakaniza:
- mphodza wobiriwira - 250 g;
- madzi - 0,5 l;
- anyezi - 1 pc.;
- kaloti tating'ono - 1 pc.
Kukonzekera
Mphungu yamoto imathiridwa m'madzi ozizira musanaphike maola 4-6. Pambuyo povulala, madzi amathira, ndipo chimathamangira mumadzi otentha ndikuphika kwa mphindi 40. Panthawi imodzimodziyo, pangani mafuta onunkhira a anyezi ndi kaloti pa dontho la mafuta. Sakanizani zosakaniza, onjezerani mchere ndi zonunkhira kuti mulawe.
Lentilo kirimu msuzi wolemera
Zosakaniza:
- mphodza wobiriwira - 350 g;
- madzi - 1.5 l;
- anyezi - 1 pc.;
- phwetekere - 4 ma PC.;
- adyo, zonunkhira - kulawa.
Kukonzekera
Mphungu yamoto imathiridwa m'madzi ozizira musanaphike maola 4-6. Pambuyo povulala, madzi amathira, ndipo chimathamangira mumadzi otentha ndikuphika kwa mphindi 40. Panthaŵi imodzimodziyo, konzekerani chotupitsa ndi anyezi ndi tomato pa dontho la mafuta, kuti likhale lofanana. Mu phwetekere msuzi, onjezerani adyo ndi zonunkhira, kenako phatikizani kuvala ndi mphodza yophika. Ngati mukufuna, mbale yomaliza ikhoza kukhala pansi ndi blender.
Mukhoza kupanga maphikidwe kuti mupange mphodza yophika, kuwiritsa madzi osiyana ndi kuwonjezera masamba, zitsamba ndi zonunkhira. Chida ichi chikuphatikizapo masamba osiyanasiyana osakhala wowuma, zonunkhira ndi zitsamba.