Ama-lentile nokusetshenziswa kwawo

I-Las lentile hhayi kuphela okwamanje iminikelo eminingi yokudla okunempilo, kepha futhi ingafakwa ku- izitsha ezahlukahlukene ezifana nesobho, isitshulu namasaladi; zingaphekwa ngamalungiselelo ashisayo noma abandayo noma njengama-garnishes esikhundleni sikabhontshisi.

Enye yezimpawu zayo eziyinhloko yi- ukutholakala kwamaprotheni yemifino; Eqinisweni, imidumba yiyona enikela kakhulu ngalolu hlobo lwamaprotheni kuyo yonke imifino, ngokuba phakathi kwe- 20 no-25%.

Uma ulandela a Ukudla imifino, unga hlanganisa le legume nepuleti lelayisi ngawo amandla ayo amaprotheni athuthuka futhi ngale ndlela esikhundleni sokudla inyama. Kunconywa ukuthi uzisebenzise kathathu ngesonto.

Enye yezinzuzo zayo eziningi ukuthi zikhona amafutha amancane ne-cholesterol ephansi, angumthombo omuhle we-fiber, calcium, iron ne-B amavithamini; futhi azibizi futhi kulula ukuzilungiselela.

Ngokungafani namanye amazwe, ISpain neNdiya banezinhlayiya ezinhlobonhlobo zombala onsundu, oluhlaza okotshani noma obomvu nosayizi ohlukene ezinikeza ukunambitheka okwehlukile ekudleni ngakunye okulungiselelwe nazo. Ezinye izibonelo yilezi: i-verdina, i-armuña, i-pardina, i-beluga, i-de Puy, i-Urad Dal, indlovukazi, induna ebomvu kanye nebomvu.

Amathiphu:

• Uma usebenzisa ama-lentile osayizi abakhulu kufanele uzicwilise ubusuku bonke ngaphambi kokuzisebenzisa; uma zincane lokhu akudingekile.
• Ukuze kugcinwe, kuyadingeka uzigcine endaweni epholile futhi eyomile lapho bengakutholi khona ukukhanya kwelanga noma imiphumela yomswakama.
• Vala kahle izitshulu ezilungiselelwe ngale legume njengoba zivame ukuncela iphunga nokunambitheka kokunye ukudla.

Abanye izibonelo zezimbali Yilezi: i-lentil ne-shrimp paella, isobho lentile elinamakhowe kanye nesaladi le-lentile ngopelepele ne-serrano ham.

Umthombo: Ithebula Elihle (Izinguquko)

Isithombe: Flickr