ʻO nā lentils heʻano legume , a heʻoi aku kaʻoi aku o ka wikiwiki-ʻoi aʻe ma mua o nā pēlā maloʻo'ē aʻe aʻaʻole pono e hoʻonāʻia ma mua o ka manawa. ʻOiai nā'ōmaʻomaʻo maʻamau ka'ōmaʻomaʻo aʻeleʻele paha, hiki iāʻoe ke loaʻa iā lākou i loko o nā kala'ē aʻe, e like me ka'ōmaʻomaʻoʻonika (ʻo ia ka mea wikiwiki i ka wikiwiki, akāʻaʻole paʻa i ko lākouʻano), melemele, aʻeleʻele.
Loaʻa i nā lentils kekahi helu liʻiliʻi haʻahaʻa e pili ana i ka nui o ka malolo mālie a me ka mākiko maloʻo.
Hiki i nā lentils ke kiʻekiʻe i ka fiber a, e like me nā lemu a pau, loaʻa ka palaho i kaʻoi o nā kumu kanu'ē aʻe.
ʻO Carbohydrate a me Fiber Counts no Lentils
½ 'ai nā kīʻaha i kīʻahaʻia he 12 grams kūmole (net) carbohydrate , me 8 grams ke fiber, 9 grams protein, a me 115 calories
Glycemic Index no nā Lentils
Uaʻike nuiʻia he mau helu o nā papa mele e pili ana i nā lehua, aʻo ka nui o ka huina he 30, a he haʻahaʻa loa no ka mālie mālie a kūpaʻa. ʻO ke kumu o ke aʻoʻiaʻana o nā piʻi kalo, he 52. (Kaʻikeʻana i nā pī bei a me ka mea i kuʻiʻia i loko o ka pahu kukui e hōʻike pinepine iā lākou e loaʻa ka helu kiʻekiʻeʻoi aʻe ma mua o nā beana maloʻo i hoʻomohoʻia a me ka mea i hoʻolapalapaʻia.)
ʻO ka pahu glycemic he 6 no ka ½ cup of cooked lentils.
Nā Huakaʻi Ola o nā Lentili
He puna maikaʻi nā lentils o ke fiber, ka manu a me ka manganese, kahi kumu maikaʻi loa o ka hao, a he kumu maikaʻi o ke keleawe a me ka thiamin.
ʻO nā Lentils, e like me nā lelole'ē aʻe paha,ʻo ia paha ka puna maikaʻi loa o ka'ōhūlū mālie-digested a me ka starch maloʻo . ʻO ka mea nui,ʻo ia keʻano o ka hika i hoʻololiʻia i ka glucose a me ka mālōlōʻole i hanaʻoleʻia ma ka'ōpū liʻiliʻi. Ua hōʻikeʻia ma kahi o hoʻokahi ka hōʻikeʻana i ka hoʻololi houʻana i nā'ōhuʻa iʻoi aku i ka hoʻopiʻiʻia me nā legumes i hoʻonāʻia i ka mana o ka maʻi diabetics.
ʻO kaʻaiʻana i nā mea kiʻekiʻe ma ka starch maloʻo e hiki ke hoʻonui i ka ola o ka colon, e like me ka hoʻolakoʻana i ka ulu lāʻau maikaʻi. Hiki paha i ka'archikiko paʻa ke hoʻonui i ka noʻonoʻo o insulin a me ka hoʻomaluʻana o nā minelala e like me ka konupūmā.
Eʻike naʻe,ʻo nā pīkī kēne i loaʻa ka hōʻailona kūʻikuʻi kiʻekiʻe a me ka mākiko maloʻo aʻoi aʻe ma lalo o nā beana maloʻo i hoʻolapalapaʻia ma ka home. Eia kekahi,ʻo kekahi mau maʻi diabetic e kuhikuhi ana i nā leu a me nā pi e hānai i ka wikiwiki o ke koko o ka glucose, no laila he maopopo keʻano o ka loli o kēlā me kēia kanaka i ka mālamaʻana o kā mākou pūnaha digestive i nā lemu.
Ka lawelaweʻana i nā manaʻo kōkua no nā Lentili
Hiki ke mālama a wela paha i nā paina i paʻiʻia, a hiki ke'āpalaʻia i kekahi ala eʻoliʻoli aiʻoe. E noʻonoʻo e pili ana iā lākou i kahi pālahalahaʻaoʻao ma kahi o ka meaʻoi aku o ka pālaʻi nui e like me ka pālala a i ka raiki, aiʻole e like me ka salakeke maʻamau (aiʻole i kāpīpīʻia i kahi salakeke'ōmaʻomaʻo). Hiki iā lākou ke hoʻohui pū me nā mea a me nā pūlū.
Nā kumuhana
Jenkins, et al. Ka hopena o nā Legumes ma keʻano he'Āpana o kahi Māhele Pākeona GlycemicʻO kaʻaiʻana i ka Manaʻo Glycemic a me ke Kino Cardiovascular Factors in Type 2 Diabetes Mistitus: A Hōʻoia Manaʻoʻia. Ka Hale Waiwai o ka Hale HanaʻOi 22: 1-8 (2012).
Leroux, MarcusFoster-Powell, Kaye, Holt, Susanna a me Brand-Miller, Janette. ʻO ka papaʻainaʻaina o ka index index and glycemic load load.
Ka NupepaʻAmelika Hui Pūʻali . Vol. 76, No. 1, 5-56, (2002).
Kāleka Nutrition Nūhouʻo USDA no ka Papahana Kūmole, Release 28.