Yadda ake toho lentil

kalori da micronutrients Lentil sprouts ya ƙunshi dukkan nau'ikan gina jiki guda uku: sunadarai, fats da carbohydrates. Sayi daya (1/2 kofin) na lentil sprouts ya ƙunshi 3,5 g na gina jiki, 7,5 g na carbohydrates da 0,25 g na mai. Ana buƙatar sunadaran don kula da lafiyar tsarin kwarangwal, fata da gashi. Fats da carbohydrates sune tushen makamashi na farko ga sel. Idan kana kirga adadin kuzari, za ku yi mamakin cewa hidimar lentil sprouts yana da adadin kuzari 41 kawai, yayin da hidimar dafaffen lentil yana da adadin kuzari 115. Zinc da tagulla Lentil sprouts ne mai kyau tushen zinc da jan karfe. Zinc yana daidaita ayyukan enzymes, kuma yana taka muhimmiyar rawa a cikin haɗin furotin, samar da hormone kuma yana kare kwayoyin fata daga sakamakon free radicals. Copper yana da alhakin lafiyar tsarin jin tsoro, kayan haɗi da yanayin jini. Ɗaya daga cikin nau'in lentil sprouts ya ƙunshi micrograms 136 na jan karfe (wanda shine kashi 15% na jan karfe na yau da kullum ga manya) da 0,6 micrograms na zinc (8% na cin abinci kullum na zinc ga maza da 6% na mata). Vitamin C Godiya ga tsiro, abun ciki na bitamin C a cikin lentil ya ninka sau biyu (3 MG da 6,5 ​​MG, bi da bi). Vitamin C yana taimakawa jiki samar da sinadarai da ake buƙata don aikin kwakwalwa na yau da kullun, yana tallafawa tsarin rigakafi, kuma yana sauƙaƙe ɗaukar ƙarfe daga abinci. A cewar masana kimiyya, cin abinci mai arziki a cikin bitamin C na iya rage haɗarin wasu nau'in ciwon daji. Guda daya na lentil sprouts ya ƙunshi kashi 9% na shawarar yau da kullun na bitamin C ga mata da kashi 7% na maza. Koyaya, hidimar lentil mai tsiro ya ƙunshi ƙarancin ƙarfe fiye da hatsi na yau da kullun (1,3 MG da 3 MG, bi da bi) da potassium (124 MG da 365 MG, bi da bi). Kuna iya gyara rashin ƙarfe ta hanyar haɗa lentil sprouts tare da tofu, zabibi ko prunes. Kuma 'ya'yan sunflower da tumatir za su wadatar da jita-jita tare da lentil sprouted tare da potassium. Yadda ake toho lentil: 1) A wanke lentil sosai a cikin colander a ƙarƙashin ruwa mai gudu kuma a shimfiɗa shi a cikin wani bakin ciki mai laushi a kan tire. Cika da ruwa domin ruwan ya rufe hatsi, kuma ya bar kwana ɗaya. 2) Washegari, a zubar da ruwa, kurkura lentil, sa a kan tasa guda, ɗauka da sauƙi yayyafa da ruwa da kuma rufe da yawa yadudduka na gauze folded. Yana da matukar muhimmanci cewa lentil "numfashi". A wannan yanayin, bar lentil don wata rana. Wani muhimmin batu: duba lokaci-lokaci lentil kuma yayyafa da ruwa - hatsi kada ya bushe. Idan kana son karin tsiro, toshe tsaba na tsawon kwanaki biyu. Source: healthliving.azcentral.com Fassarar: Lakshmi