A na-ahụ iche iche n’etiti ọka n’otu n’ime nri pụrụ iche. N’adịghị ka ọka, ha nwere protein zuru ezu karị. Kedu ihe glycemic egosi nke agwa, peas na lentil? Ha enwere ike ịgbanwe maka ndị nwere ọrịa shuga?
Lentils - onye nnọchi anya kacha mma nke otu mkpo
N'ihi ịdị mma ya, ahụekere, agwa na lentil na-ahụ gị ahụ n'ụzọ zuru oke. Ha dịgasị iche na ọka na ọka n'ihi na protein nke mkpo na-ejigide amino acid zuru oke.
Dabere na ihe ndị mejupụtara nri, 100 g nke ngwaahịa nwere:
| Aha | Ogwu | Abụba | Carbohydrates | Uru ike |
| Peas | 23 g | 1,2 g | 53,3 g | 303 kcal |
| Agwa | 22,3 g | 1.7 g | 54,5 g | 309 kcal |
| Lentils | 24,8 g | 1.1 g | 53.7 g | 310 kcal |
Maka onye nwere ọrịa shuga, nkọwa dị mkpa bụ na ọka (osikapa, ọka beli, oatmeal) nwere nnukwu ikefehe na carbohydrates ma dịkwa ala na protein. Peas na agwa na-abụ ihe ndabere maka isi nri anụ ezi, egwe anụ, egwe anụ.
A na-eji leilil etinyere etisa na ọka. Onye ndu protein, nwere obere abụba karịa agwa. N'ime otu achịcha 1 (XE) enwere 5 ngaji ọka, na lentil - 7 tbsp. l You nwere ike irikwu shuga ya juo afọ.
Legumes nwere:
Glycemic index nke ọka- mineral (phosphorus, potassium);
- vitamin (thiamine, ascorbic acid, retinol);
- amino acids dị mkpa (tryptophan, lysine, methionine);
- choline bụ ihe oriri na-edozi ahụ.
Nri nri, a na-ejikọta ya na lentil, peas na agwa na mma ya na akwụkwọ nri (yabasị, ugu, karọt, kabeeji, beets). Nwere ike itinye apụl na salads na mkpo. A na-atụ aro ha ka ha jiri ihe oriri nke ndị ọrịa nwere ọrịa shuga na nsogbu na akụrụ. Ihe mgbochi igbochi iji ya nwere ike ịbụ ntachi obi na ngwaahịa nri ma ọ bụ nfụkasị akụkụ mejupụtara ya.
GI lentil na agwa
Ndepụta nke glycemic ma ọ bụ GI nke ngwaahịa na-enye gị ohere inwale n'ezie mgbanwe mgbanwe glycemic larịị mgbe erichara ha. Onweghị ndị na - akwalite suga shuga dịtụ ma ọlị. Ndị a gụnyere:
- Inine akwụkwọ ndụ akwụkwọ ndụ (kabeeji, cucumbers, zukini, mgbịrịgba ose);
- na-ese (tomato niile, ugu, radish);
- protein (mkpụrụ, olu, soy).
Na glycemic index of agwa (siliculose) bụ nkeji iri anọ na anọ, lentil - 38. Ha nọ n'otu ahụ nke nwere ihe ngosi site na 30 ruo 40. Ihe dị ka otu agwa ọkụkọ, pea, na agwa bea.
Lentils na-amakarị anụ ahụ karịa mkpo
Ngwa Lentil:
- mee ka njikọ protein pụta n’ahụ́ mmadụ;
- mezie nguzobe iya;
- rụọ ọrụ mgbake na anụ ahụ mebiri emebi.
A na-ekeji agwa, dabere na ọdịdị ahụ, kewara na oval, elongated. Site na agba, a na-ekewa ha n'ime monophonic (ọbara ọbara, aja aja, odo, akwụkwọ ndụ akwụkwọ ndụ) ma na-agbanwe. A na-ahụta agwa ọcha ka ọ dị mma karịa agwa agba. Ọ bụ ihe amamihe dị na ya iji ya mee ihe ọmụmụ mbụ.
Achịcha na lentil agba na-acha odo odo na ofe. Ofe na-atụgharị ndo gbara ọchịchịrị. Maka nke a, enwere nhọrọ - ịkwadebe mkpo iche iche iche. Ugbua n'ụdị sie ha, a na-agbakwunye ha na mmiri mmiri tupu ọgwụgwụ nke nri.
Nkwadebe, nchekwa n’ime akọrọ na mpempe mkpọ
A na-ejikarị mkpọ mkpọ na peas. A ga-enwerịrị usoro mmepụta nke ụlọ ọrụ mmepụta ihe dị ka August na Septemba. Nke a bụ oge ihe ọkụkụ tozuru oke ma jiri ya mee ihe ozugbo maka ebumnuche ya. Mkpọ agwa dị mma maka vinaigrettes, salads.
Ebumnuche nke oriri na-arịa ọrịa shuga bụ ime ka nri dị iche iche tụrụ aro.
Legdị mkpo ụdị ọ bụla chọrọ oge nri dị iche (site na nkeji iri abụọ ruo elekere 1). Gwakọta na isi ha n'otu oge adịghị mma. Peas chipped nwere uru na dum. Ọ na-agbatu ọsọ ọsọ ugboro 1.5-2. Can nwere ike esi nri dị iche iche si na pea sie mgbe ị na-etinye ngwaahịa ndị ọzọ (àkwá, ntụ ọka, anụ).
Ọnọdụ nchekwa ha na-emetụta ụtọ na nri nke lentil na agwa. Ọ dị mkpa na ngwaahịa akọrọ anaghị enwe mmiri, ụmụ ahụhụ, akwara. A na-enyocha ogo nke ngwaahịa leguminous rere na nha nke nha na iguzosi ike n'ezi ihe, mmezi, yana ọnụnọ mmetọ.
Iji tebụl na-egosi ngwaahịa GI dị mfe ma daba adaba. Ọ mejupụtara kọlụm abụọ. Otu na-egosi aha, nke ọzọ na-egosi dijitalụ. Ihe oriri sitere na otu otu na-agbanwe. Onye ọrịa na-arịa ọrịa shuga 2-3 ugboro n'izu nwere ike iri lentil. Efere ya na mkpo ndị ọzọ akwadoghị maka ndị mmadụ na-ebute ọrịa nke nsia (flatulence, colitis, enteritis).
