ʻAʻole momona ʻo Lentil a waiwai i ka hao

Anter

• ʻAi moʻo kopa Lentil
• Mea i ʻōlelo ʻia
• Nā Pōmaikaʻi o Lentil

ʻAʻole momona nā Lentil no ka mea haʻahaʻa lākou i nā calorie a waiwai i ka fiber, kahi e hāʻawi ai i kahi ʻano o ka māʻona a hoʻemi i ka lawe ʻana o nā momona i loko o ka ʻōpū. Eia nō naʻe, no ka mea waiwai ia i nā waiʻopa ʻaʻole e komo i ke kino, hana ia i nā kinoea a hiki ke hāʻawi i ka manaʻo o ka ʻōpū o ka ʻōpū, kahi e huikau ai me ka loaʻa kaumaha.

No laila, kahi kihi no ka līlū e hoʻoliʻiliʻi i ke kinoea ʻōpū e hoʻohana i nā lihi līlū a i ʻole i pulu i nā meli ʻeleʻele ma mua o ka kuke ʻana iā lākou, a hoʻohana i kahi wai maʻemaʻe hou i ka manawa o ka kuke ʻana, ʻoiai ʻo kāu sopa kahi koho ʻaina awakea maikaʻi loa e hōʻoluʻolu i nā ʻōuli o menopause, pale i ka loaʻa ʻana o ke kaumaha a pale i nā pilikia e like me ka osteoporosis.

ʻAi moʻo kopa Lentil

Hiki ke hana ʻia ka sopeta Lentil me nā mea kanu wale nō e kōkua ai iā ʻoe e lilo i ka paona, a i ʻole hiki iā ʻoe ke hoʻohui i ka moa a me kaʻiʻo e hoʻonui i kāu protein i ka protein. Eia nō naʻe, he mea nui e hoʻomanaʻo i ka hoʻohui ʻana i nā ʻiʻo e hoʻomāhuahua i ka sup, a noi ʻia e ʻai i ka nui o nā pūpū 2 e hōʻole i ka kau ʻana i ke kaupaona.

Nā Pono:

• 1 a me 1/2 mau kīʻaha lentil
• ʻUala
• 1 kāloti nui
• 1 pepa ʻeleʻele hua ʻole i ʻoki ʻia
• ʻAkaʻakai ʻokiʻoki
• 2 ʻokiʻoki a ʻokiʻoki ʻia paha i nā ʻakaiki kālika
• 2 punetēpu o ka aila aila ʻoliva paha
• 1 kahi lālā leek i ʻoki ʻia i loko o nā ʻāpana lahilahi
• 4 ʻoki nā lau chard i ʻāpana
• 1 zucchini diced
• ʻO ka paʻakai, ka basil, ka pāhiri a me nā chives e ʻono ai

Hoʻomākaukau hoʻomākaukau:

I ka mea kuke kuke, hoʻomehana i ka aila a kālua i ke kālaki, ʻakaʻakai a me ka lentil no ʻelima mau minuke. Hoʻohui i nā koena i koe, uhi i ka ipu hao a kuke ma lalo o ke kaomi no ʻumi mau minuke. E kakali i ka kaomi e puka kūlohelohe a lawelawe ʻoiai ke mahana. Inā ʻoe e hoʻohana i ka lentil aila, pono ʻoe e waiho i ka sup ma lalo o ke kaomi no 5 mau minuke wale nō, no ka mea he maʻalahi ka kuke ma mua o ka mana brown.

Mea i ʻōlelo ʻia

No ka loaʻa ʻana o nā pono o ka līlī, pono ʻoe e ʻai ma ka liʻiliʻi he 3 punetēpu o kēia palaoa i kēlā me kēia lā, no 3 mau mahina. I mea e hōʻoluʻolu ai i nā hōʻailona menopausal ʻoi aku, pono ʻoe e hoʻonui i kāu ʻai ʻana i nā meaʻai e like me ka soy a me ka rhubarb. Eia pehea e hana ai i kahi lāʻau home e hōʻoluʻolu i ka wela o ka menopause.

Nā Pōmaikaʻi o Lentil

Ma waho o ka hōʻoluʻolu i nā ʻōuli o ka menopause, loaʻa pū i nā lentil i nā pono olakino e like me:

• Kāohi i ka osteoporosis, i ka mālama ʻana i ka calcium e hoʻoikaika ai i nā iwi;
• Kāohi i ka anemia, no ka mea he waiwai i ka hao;
• Hoʻoikaika i nā mākala a hāʻawi i ka ikehu, no ka mea waiwai ia i nā protein;
• Mālama i ke olakino o ka ʻōnaehana hopohopo, no ka mea, loaʻa iā ia ka huaola B;
• Hoʻoemi i ka cholesterol, no ka mea, loaʻa nā olonā i loko;
• Hōʻoluʻolu i nā ʻōuli o ka menopause, ma ke kōkua ʻana e hoʻokele i nā loli hormonal.

I nā papaʻai mea ʻai, he koho maikaʻi loa ka līlī e hoʻololi i ka ʻiʻo a hāʻawi i nā protein momona momona i ke kino, a me nā hua ʻē aʻe e like me ka soybeans, nā pīni a me nā pīpī.

E ʻike i nā calorie a me nā meaʻai i kēia meaʻai i 7 mau pono o ka ʻai ʻana i ka līlī.