Useful zvivako uye caloric akabika nenyemba

Nenyemba - ichi ndechimwe chezvinhu ekare kuti zvave vakabudirira anorimwa vanhu. Akanga vanoremekedzwa zvikuru muna vanaFarao vekare muEgipita, munyika yeBhabhironi kwamachinda uye vanhuwo zvavo, iye nguva dzose kutsiva nyama uye chingwa. Kubatsira kubva pakushandisa chigadzirwa ichi iguru kuti nenyemba kunogona kuva manyuko faibha, yepamusoro mapuroteni, mamineral mavhitaminzi panguva yaro dzose kushandiswa. Chine zvakwakanakira akawanda, izvo dzinokurukurwa pashure. Low-mafuta, ari inoratidza glycemic indekisi uye pasi mafuta akabika nenyemba kuti irreplaceable mune zvokudya zvakanaka.

mhando nenyemba

chirimwa ichi ndera legume mhuri, uyewo bhinzi uye nzungu. Ndiyo inoropafadzwa munyika dzakawanda, uye saka nemarudzi ayo pane zvakawanda. On the echiShinto unogona kuwana orenji, girini, vatema uye nendarama nenyemba. Pasinei ruvara rune rakaisvonaka chokupika zviri muviri. Ruvara tsanga hakurevi kukanganisa kuravira. Green nenyemba ane zvishoma nokusanzwira mapuroteni, uye mukuru dzimwe mhando zviratidzo izvi. Asi kwose uyu unobatsira chaizvo chigadzirwa. Mumwe siyana ane yayo mutete chaicho kuravira. Brown nenyemba Anonyanyowanika kushandiswa soups. Fruits munyoro yakabikwa salads. Red nenyemba inowanzoshandiswa sauces uye purees.

Muviri kukosha uye mafuta kugutsikana

A Zvinoitwa chigadzirwa ichi ndechokuti kuvapo yakawanda zvinovaka muviri nenyemba kushanda hapana mafuta. 100 magiramu raiva anenge 53? G makabhohaidhiretsi, 35 d mapuroteni, hapana anopfuura 2 d mafuta, 4,5 g chicherwa yacho, 4 d mafuta uye 14 d mvura. Izvi nhamba dzingasiyana zvishoma zvichienderana cultivar uye nzira yokurima. Nenyemba anowanzoshandiswa panguva kutsanya kwaiitwa, kana iwe unogona kudya zvokudya mhuka mavambo. Zvibereko izvi zvinogona kutsiva nyama uye saturate muviri pamwe zvinokosha mavhitaminzi uye zvicherwa. Mafuta hunovira nenyemba dzaro muviri ukoshi achava zvishoma yakasiyana. 200 magiramu zvibereko izvi unotora 18 d mapuroteni, 40 d carbohydrate, 4 g shuga, 15 magiramu ose nokusanzwira 138 g mvura. Mafuta kugutsikana chehove nenyemba ine 230 Kcal pa 200 d

mamiriro

Nenyemba vari rakanakisisa dzinongoitika tsime faibha, kufanana bhinzi dzose. Kushandiswa kwaro kwete chete kunopa muviri ane zuva wokuyera yamarudzi ichi, asiwo normalizes ari nemudumbu, kunoita kuti kuzvidzora kwako kudya uye uremu, uye kugadzirisa dambudziko kupatira. Nenyemba - asiwo tsime mapuroteni. Mapuroteni dzinozivikanwa kubatsira tsandanyama kukura. Izvi ndezvechokwadi kunyanya kune vaya vanoomerera miriwo Muterere. Protein dzinowanzotsigi- kuwanikwa zvokudya dzemhuka mavambo, nenyemba zvinogona kuva chakanakisisa kutsiva nyama. Pakazosvika nhamba mavhitamini, uyewo ari mutungamiri. Kunyanya dzakawanda ichi chigadzirwa thiamine (vhitamini B1) uye folic asidhi (vhitamini B6). Ndivo zvakafanira kuti uropi kushanda zvakanaka, uye kuitwa muviri pachitunha. The Zvinoumba nenyemba zvinosanganisirawo zvimwe zvicherwa: simbi, potassium, mhangura uye magnesium. Potassium kunodikanwa nokuda mwoyo tsandanyama, izvozvo kunoderedza ngozi sitiroko uye osteoporosis. Magnesium runodikanwa pfupa kukura, uye simbi - kudzivirira kupererwa neropa. Copper ndiyo antioxidant uye anodzivirira masero pamusoro kunotouraya. Uye kufunga kuti mafuta kugutsikana chehove nenyemba yakaderera chaizvo, rinogona kushandiswa pasina rusaruro kune nenhamba.

Zvakanakira nenyemba

Nokuda kuvapo kwakaita Mishonga faibha nenyemba kunobatsira kuderedza ropa remafuta akawandisa mumatunhu. Soluble internet nechigumbuso makabhohaidhiretsi, izvo DZEMUNHU DZINODZORA nedanho Absorção de Água. Mumuviri, hapana yakapinza ropa shuga nokufamba, izvo zvinokosha chirwere cheshuga. uwandu faibha Large unokubvumira nokukurumidza saturate muviri. Ndokusaka aibikwa zvibereko izvi zviri kwomwoyo, asi shoma-mafuta. pfuma iyi ichava kubatsira vaya vari kuona nhamba dzavo, uye inoomerera kudya. The vakawanda zvinovaka muviri kunowedzera muviri. Kudya nenyemba kunonatsiridza kugaya, lowers BP uye kunobatsira kuderedza zvirwere ngozi dzakadai cheAlzheimer, tsanga, chirwere cheshuga kana chinonzi osteoarthritis.

Contraindications

Pasinei vakawanda anobatsira zvivako, nenyemba ane zvimwe contraindications. Chokutanga, kunyanyisa kushandisa chigadzirwa ichi zvingakonzera flatulence. Chechipiri, yakawanda mapuroteni kunogona kukonzera chirwere cheitsvo kubva pane chimwezve mutoro pamusoro mupise uye kubviswa mvura kubva mumuviri. A yakawanda potassium kungaita kuti kukura hyperkalemia. Hosha kunooneka pacharo muchimiro nokusakendenga, kurukutika, matambudziko kufema uye chiveve muruoko wamativi. Naizvozvo, zvinokosha kushandisa nenyemba mune mwero, asati asvika chehunyaunyau sezvo pfungwa mumwe chigadzirwa.

How kubika nenyemba

chigadzirwa Izvi nyore chaizvo kugadzirira. Asati sei kubika nenyemba, tsvuku kana mamwe mavara, zvakakodzera kwazvo kugeza uye kubvisa marara. Hazvina zvakafanira kwerubwinyo rwakagara rwuripo soka, riri nyore kwazvo. Tora zvikamu zvitatu emura mumwe mugove nenyemba. Kana kuisa bhinzi mu kufashaira mumvura, mavhitaminzi vacharamba wokupedzisira chigadzirwa zvakawanda. Kana mvura yauya zvakare kuti mota, kuderedza moto. Kana uchida munhu crumbly nenyemba, somuenzaniso, kuti agadzire Salad, ipapo anofanira kubika kweanenge 5-10 kwemaminitsi. Kana uchida munhu nyoro magadzirirwo, unofanira kubika hwakareba. Kuziva kuti kubika nenyemba tsvuku, zvinogona vakabika zvokudya zvakawanda zvinoshamisa.

Mashed nenyemba

Ndicho nyore resipi. Lentil puree yakagadzirirwa kubvira kare vakabika mbeu. Ivo kuwedzera aidya chipunu emiorivhi kana mamwe mafuta uye munyu. Izvi zvose ichichinja kuita puree uchishandisa blender. Optionally, unogona kuwedzera gariki kana makwenzi uye zvinonhuwirira. To puree harikunguruswi pamusoro mhepo, unofanira kuwedzera yokubikira nguva pakutanga chigadzirwa.

ruomba

Dzemauto lentil rinozobudawo anobatsira kwete chete asiwo zvinonaka. Achigadzirira 100 giremu kuti tsanga tora clove maviri gariki, hanyanisi musoro imwe duku, 10 magiramu hwakatsetseka, zai, tositi, ruomba, munyu uye mhiripiri. Bikai nenyemba, kuwedzera kwairi wakatemerwa hanyanisi negariki uye kuunza dhishi kusvikira aita. Zvadaro ochitsakatisa kuburikidza nesefa. Saka muto nenyemba kutendeukira nounyoro. Zvadaro asingaremekedzwi zvakakanyiwa namafuta ari furawa ruomba muriwo, achiwedzera munyu uye zvinonhuwira uye rakasanganiswa muto kana muto vasara kubva pakubika lentil. Shumirai dhishi uyu croutons uye wakatemerwa zai. Wenyemba, ari caloric zviri izvo zvichava pasi kwazvo, yakakodzera zvokudya chikafu. Shandisa nenyemba mu zvaunodya, uye saturate muviri wako muviri.