Mumwedzi ichangopfuura, zano rekubika rine hutano rakaenda kuhutachiona: wedzera kupfapfaidza kwevhiniga kune nyembaPfungwa iyi yakawana simba muSpain nekuda kwevanodya chikafu-vanovaka muviri uye vanotaurirana nesainzi, avo vanonongedza kuvandudzwa kwakajeka mukushandiswa kwezvimwe zvinovaka muviri kubva muto.
Tsananguro yacho iri nyore: acidity Inogadzirisa chimiro chechikafu uye inogona kuvandudza kuwanikwa kwemaminerari, pamwe nekupesvedzera mhinduro yeglycemic. Nyanzvi dzinoverengeka, kusanganisira weSpanish nutritionist Pablo Ojeda, vanopokana kuti tsika iyi, kana ikashandiswa nemazvo, inowedzera kukosha kwekudya pasina kuomesa resipi.
Sei zvichikurudzirwa kuwedzera kupfapfaidza kwevhiniga kune lentils?
Mukuwedzera, maruva ane mishonga yakadai se phytic acid uye oxalic acidIzvi zvinozivikanwa se "antinutrients," iyo inosunga kune zvicherwa uye inovhiringidza kutora kwavo. Kudya acidic kunobatsira kuderedza kushanda kwayo, zvichiita kuti muviri ushandise iron, zinc kana calcium zvakanyanya.
Imwe pfungwa iyo nyanzvi inobvumirana ndiyo inogona kuitika pane glycemic mhinduroVhiniga, nekuda kwe acidity yayo (acetic acid), inogona kubatsira kuvharira kukwira kweglucose mushure mekudya, izvo zvinonakidza kune vanhu vanoda ... kudzora shuga yeropa.
- Inovandudza kuwanikwa kwesimbi muriwo uri mulegume.
- Deredza kukanganisa yeantinutrients yakadai se phytates uye oxalates.
- inokurudzira kugaya yedhishi yakasikwa yakapfuma mufiber.
- Inobatsira kuenzanisa iyo glycemic index yezviyo.
- Inounza mwero flavour pasina masking iyo yechinyakare resipi.
Nguva uye yakawanda sei vhiniga yekuwedzera kune lentils
Kubvumirana kunoshanda kunoratidza kuti zvinokurudzirwa kuwedzera acidity muchikamu chekupedzisira chekubika kana kuti ndisati ndashumira. Izvi zvinoderedza njodzi yekuoma kweganda re legume, kuchengetedza chimiro chinofadza mundiro.
- Indicative quantity: 1-2 maspuni pahari yemhuri (a splash).
- Nguva: maminetsi mashoma ekupedzisira ekubika kana pakuisa.
- Acid dzimwe nzira: matomatisi, mhiripiri kana kubata remon/orange juice (matsime evhitamini C).
Kana yakawedzerwa yakawandisa kana yakarebesa, iyo acidity inogona omesa nenyemba uye kuwedzera nguva yekubika zvisina basa. Kugadzirisa huwandu ndicho chinhu chakakosha pakuenzanisa kuravira uye kukosha kwekudya.
Ndeipi vhiniga yekusarudza?
Hapana imwe sarudzo yechokwadi. Vose vanoshanda zvakanaka. waini vhinigaApple cider kana sherry cider. Sarudzo inotsamira pane yaunoda flavour mbiri, chero bedzi acidity yakakwana ichipihwa kuti ishandise maitiro ataurwa.
Migumisiro pakugadzirisa glucose
Nyere dzine a yakaderera glycemic index Kutenda kune fiber yayo uye mapuroteni emiriwo. Iyo acetic acid muvhiniga inogona kubatsira gadzirisa shuga yeropa postprandial, imwe rubatsiro kune avo vanoongorora maitiro avo kumacarbohydrates.
Kune vanhu vane chirwere cheshuga kana prediabetes, iyi diki yekubika kugadzirisa inogona kubatsira, nguva dzose mukati memunhu wega chirongwa chekudya uye kutevera iyo mazano ehutsanana kubva kuchikwata chake chekurapa.
Tricks uye musanganiswa ne vitamin C
Musanganiswa wakakodzera ndeyekuwedzera acidity uye kuibatanidza ne kunobva vhitamini CIyi vhitamini inosimudzira zvakanyanya kutorwa kweiyo isiri-heme iron. Icho chinhu chiri nyore kwazvo kuisa mumaitiro ako ezuva nezuva.
- Tomato kana pepper mutsva sechishongo kana chikamu chekupedzisira sofrito.
- Kuputika kwejusi ndimu kana orenji nguva pfupi usati washumira.
- Crispy saladi nemichero yecitrus kuperekedza ndiro.
- Nyowani parsley Yakachekwa pamagumo, iyo inowedzera zvinyorwa zvakasvibirira uye inosimbisa iyo yose.
Misanganiswa iyi inoremekedza chinyakare chekudya uye wedzera a kudya kunovaka muviri, pasina kuda kutendeukira kune dzakaoma matekiniki kana zvakaoma-kuwana-zvisanganiswa.
Nyanzvi dzemuSpain dzinoti kudii?
Disseminators akadai dietitian-nutritionist Pablo Ojeda Vakawedzera zano iri munhau dzenyika (semuenzaniso, paLa Sexta), vachitsanangura kuti kubata kwe acidity, kungave kuburikidza nevhiniga kana chikafu chakapfuma muvhitamini C, optimizes kushandiswa kwesimbi zvema legumes.
Kurudziro iyi haishandure kukosha kwechikafu uye inoenderana neane hutano nhungamiro yekudya muEurope, uko maruva anogara munzvimbo ine mukurumbira. pakati pemaitiro ekudya yakadzikama uye yakagadzikana.
Kuganhurirwa nedziviriro
Uhwu hunyengeri hahuite kuti lenti ive sosi inofananidzwa yekudya kunovaka muviri heme simbi yenyama, asi inovandudza chimiro chayo chekushanda. Mhedzisiro chaiyo ichaenderana nekudya kwese, chimiro chekudya, uye chikafu chakabatanidzwa kubva pamenyu.
Avo vanotambura negastric kusagadzikana kana reflux vanofanira kudzikamisa acidity uye kugadzirisa huwandu kune kushivirira kwavo. Chero zvazvingaitika, kuwedzera vhiniga pamagumo, muchiyero chepakati, kazhinji ipfungwa yakanaka. bheji rakachengeteka kune vakawanda.
Semutungamiri wekukurumidza, zvinogona kutaurwa kuti acidity inobatsira ita kuti iron iwanikwekudzikisira mhedzisiro yeimwe antinutrients uye kugadzirisa kugaya manzwiro pasina kukanganisa kunaka, chero ikashandiswa zvine mwero uye kufunga kwakanaka.
Kuwedzera kupfapfaidza kwevhiniga panguva chaiyo uye kubatanidza lentiro nezvinwiwa zvakapfuma muvhitamini C kwave kusimbiswa sechinhu. nyore uye hunobudirira hunyengeriInonatsiridza kunyura kwemaminerari, inochengetedza kuumbwa, uye inogona kubatsira kudzikamisa shuga yeropa, uku ichichengetedza hunhu hwechinyakare stew.
