Lentils: Suna da sauƙin yin, cike da furotin da abubuwan gina jiki kuma suna da daɗi. Matsalar kawai? Wani lokaci za ku yi ƙwanƙwasa a kan kwano na miya, kawai don jin kadan meh daga baya. Amma me ya sa?
Duk da lafiya kamar yadda suke, lentils suna da yuwuwar haifar da wasu, um, matsalolin ciki - kumburi da iskar gas, don zama takamaiman. Yayin da kwararrun likitoci (kamar wadanda ke a Cleveland Clinic ) sun yarda cewa farkon abin da ke haifar da wannan tashin hankali na narkewar abinci shine babban abun ciki na fiber, wasu masu ilimin abinci da masu gina jiki sun yi imanin cewa abubuwan da ke hana abinci mai gina jiki sune masu laifin gas. Waɗannan abubuwan—waɗanda a zahiri ana samun su a yawancin abinci- na tushen shuka-da dabba-na iya yuwuwar toshe sha na gina jiki. Labari mai dadi? Yawancin abubuwan da ake kira anti-nutrients da ake samu a cikin lentil (kamar lectins da phytates) za a iya kashe su ta jika lentil cikin ruwa .
Amfanin Jika Lentils
Kafin ka je jiƙa lentil tare da watsi, ka tuna da wannan: Babu wani takamaiman bincike da ke tabbatar da abubuwan da ke hana abinci mai gina jiki shine dalili na farko da kake samun gas bayan cin miya. Yana da mahimmanci cewa karuwar fiber yana haifar da kumburi, kuma ana iya rage shi ta hanyar ƙara yawan adadin fiber a cikin abincin ku. (A madadin, kuna iya samun rashin lafiyar abinci.)
Jiƙa lentil ba garantin cewa ba za ku sami iskar gas ba, kuma faɗuwar abinci waɗanda ke da'awar lectins sune tushen duk mugunta kaɗan kaɗan ne. Phytates kuma lectins na iya zama da amfani a zahiri, rage cholesterol kuma yana aiki azaman antioxidants. Abin da aka ce, ba zai cutar da gwadawa ba, kuma bisa ga Harvard T.H. Chan Makarantar Kiwon Lafiyar Jama'a , jiƙa da ko tafasa abinci waɗanda ke ɗauke da lectins da phytates na iya kawar da waɗannan mahadi kuma suna iya rage damuwa na narkewar abinci, idan sune sanadin.
A cewar Cibiyar Kiwon Lafiya ta Cleveland, har yanzu babu wani bincike da ya nuna cewa wata hanyar jiƙa ko dafa abinci [kayan legumes] na hana bacin rai. Amma idan kuna son gwada shi, ga yadda.
Yaya Tsawon Lokacin Jiƙa Lentils
Lentils suna da ƙananan ƙananan, don haka ba sa buƙatar jiƙa ko kaɗan don dafa abinci a cikin lokaci mai dacewa; lentil wanda ba a jiƙa ba zai dafa a cikin minti 15 zuwa 30 dangane da nau'in. Amma idan kana so ka jiƙa su don yiwuwar sauƙaƙe narkewa, yi nufin akalla sa'o'i biyu da iyakar 12. (Sa'o'i biyu zuwa hudu shine kyakkyawan farawa.)
Kuma yayin da wataƙila kun ji cewa sauran ɓangarorin da suka fi girma (akai wake) suna amfana daga jiƙa kafin dafa abinci don rage lokacin dafa abinci, ba lallai ne ku jiƙa waɗannan mutanen ba. Adadin lokacin da za ku ajiye dafaffen wake tare da waken da ba a jiƙa ba kadan ne (kimanin awa ɗaya) idan aka kwatanta da adadin lokacin da za su yi jiƙa. Amma jiƙa zai iya tabbatar da samfurin ƙarshe mai taushi, don haka idan kuna so ku jiƙa, kuyi nufin tsawon sa'o'i takwas a cikin ruwa mai gishiri mai kyau. (A matsayin gajeriyar hanya, zaku iya kawo wake zuwa tafasa, kashe wuta kuma ku jiƙa na awa daya kafin dafa abinci).
Yadda ake jiƙa Lentils
Idan kuna son ɗaukar ƙwanƙwasa (ko maimakon haka, lentil ɗinku suna yi), ga daidai yadda ake jiƙa kowane irin lentil.
Mataki 1:
Zuba lentil a cikin babban tukunya ko kwano a rufe su gaba daya da ruwan famfo mai sanyi. Jiƙa lentil na 2 zuwa 4 hours.
Mataki na 2:
Cire lentil ɗin, sannan a sake wanke su da ruwan sanyi mai sanyi kafin amfani da su a girke-girke.
Shirya dafa abinci tare da lentil? Anan ga girke-girke guda 10 da muka fi so:
- Radicchio, Lentil da Apple Salatin tare da Vegan Cashew Dressing
- Lemon-Tahini Salatin tare da lentil, Beets da Karas
- Miyar Kielbasa Mai Sauƙin Tukwane Daya
- Gasasshen Ganyayyaki da Gasasshen Ganyayyaki
- Kwanon Shinkafa na Farin kabeji tare da Curried Lentils, Karas da Yogurt
- Daal ɗin Milk Zinare yana haɓaka rigakafi
- Kitchari Bowls-Indiyawa
- Vegan Lentil-Namomin kaza Burgers
- Yotam Ottolenghi's Gasasshen Butternut Squash tare da Lentils da Gorgonzola
- Mujaddara da Lemun tsami Yogurt
LABARI: Girke-girke na Lentil guda 20 don yin karin kumallo, abincin rana da abincin dare
