ari lens kwete kungovapo chete zvipo zvakawanda zvinovaka muviri, asi inogona zvakare kuverengerwa mu madhishi akasiyana siyana akaita semuto, masadza uye masaladi; dzinogona kubikwa mukupisa kana kutonhora kugadzirira kana kunyangwe semagarnish sechinotsiva bhinzi.
Imwe yehunhu hwayo hukuru ndeye kuvapo kwemapuroteni emuriwo; Muchokwadi, nyemba ndidzo dzinopa zvakanyanya mhando iyi yeprotein yemuriwo wese, iri pakati pe 20 uye 25%.
Kana iwe ukatevera a chikafu chemiriwo, unogona sanganisa gumbo iri nendiro yemupunga ine simba rayo repuroteni inovandudza uye nenzira iyi kutsiva kudyiwa kwenyama. Zvinokurudzirwa kuvadya katatu pavhiki.
Imwe yemabhenefiti ayo mazhinji ndeyekuti ivo vari yakaderera mumafuta uye yakaderera mu cholesterol, iwo manyuko akanaka e fiber, calcium, iron uye B mavitamini; iwo zvakare anodhura uye ari nyore kugadzirira.
Kusiyana nedzimwe nyika, Spain neIndia vane ma lentile akasiyana siyana eruvara rweganda, girini kana tsvuku uye ehukuru hwakasiyana izvo zvinopa akasiyana kuravira kune yega yega chikafu chakagadzirwa navo. Mimwe mienzaniso ndeiyi: verdina, armuña, pardina, beluga, de Puy, Urad Dal, mambokadzi, mutsvuku uye mutsvuku mukuru.
Mazano:
- Kana iwe ukashandisa hukuru hukuru hukuru unofanira kuzvinyudza usiku hwose usati waishandisa; kana ari madiki izvi hazvidiwe.
- Kuti ichengetedzwe, zvakafanira chengeta munzvimbo inotonhorera uye yakaoma mavari vasingagashiri mwenje wezuva kana hunhu hwehunhu.
- Dhavhara mushe zvimedu zvakagadzirwa neiyo legume sezvo ivo vanowanzo tora hwema nekunhuhwirira kwezvimwe zvekudya.
Vamwe makwikwi esimbi Idzi ndeidzi: lentil uye shrimp paella, muto we lentil nema mushroom uye lentil saladi ine mhiripiri uye serrano ham.
Kwayaka: Rakanaka Tafura (Shanduko)
Image: Flickr
ICHI CHOKWADI CHINOONA SEZVINONYANYA KUNYANYA KUNI KWAVANHU VASHURE VANOITA BHUKU REKUTSVAKA PALENTEHA NEMIFANANIDZO ZVINONYANYA KUNYANYA EA.