Tare da karuwar wayar da kan alfanun abinci mai gina jiki, nau'ikan nau'ikan da aka yi watsi da su a baya sun shigo cikin haske. Lentils suna ɗaya daga cikin irin waɗannan abubuwan da ke faruwa tun shekaru da yawa. Koyaushe an gaya mana mu gama kwanon dalarmu don mu sami adadin furotin. Yana iya zama urad dal (black lentil), masoor dal (janye lentil), toor dal (rawaya lentil) da dai sauransu. To amma ka san cewa baya ga wadataccen furotin, lentil yana da tarin sauran fa'idojin kiwon lafiya?
Hoto: Shutterstock
Daga cikin wadannan lentil din, jan lentil ko masoor dal na daya daga cikin irin miya da ake amfani da su a Indiya saboda saukin amfani da shi. Yana da matukar gina jiki da kuma ɗanɗano, don haka ya sa ya zama kyakkyawan zaɓi don dafa abinci na yau da kullun.
Wannan superfood mai ƙarancin kalori da furotin shima babban madadin gari mai ladabi wanda ba shi da sinadarai masu gina jiki. Don haka kamfanoni irin su Naturally Yours sun haɓaka taliyar da ba ta da alkama mai gina jiki da aka yi da jan lentil. Don haka, ko da lokacin da kuke jin daɗin kwanon taliya mai daɗi, ba za ku yi sulhu da yanayin lafiya ba.
Bayanan Gina Jiki Na Jan Lentils
Kyakkyawan Tushen Protein-Tsarin Shuka
Hoto: Shutterstock Kamar yadda aka ambata a baya, jan lentil shine tushen furotin mai kyau. Kwano ɗaya (kimanin 50g) na dafaffen lentil ja yana ɗauke da gram 12 na furotin, wanda a zahiri ke fassara zuwa kashi 30 na abubuwan gina jiki da aka ba da shawarar yau da kullun. Don haka sanya shi babban tushen furotin na tushen shuka ga masu cin ganyayyaki da masu cin ganyayyaki.
Kyakkyawan tushen Fiber
Jan lentil shine kyakkyawan tushen fiber. Kofi daya na dafaffen jan lentil ya ƙunshi gram 15 na fiber wanda ke fassara zuwa kusan kashi 45 cikin 100 na yawan abincin da ake ba da shawarar yau da kullun.
Manyan Ma'adanai masu mahimmanci
Red lentils ne mai kyau tushen baƙin ƙarfe da magnesium.
Low A Calories
Hoto: Shutterstock
Jan lentils cikakke ne ga waɗanda ke kallon yawan adadin kuzari. Kwano daya na dafaffen dal ya ƙunshi adadin kuzari 168 kawai.
Mai wadatar Vitamins
Jan lentils suna aiki a matsayin tushen tushen bitamin, musamman, folate, wanda shine nau'in bitamin B.
Amfanin Jan Lentils A Lafiya
An jera a nan akwai fa'idodin kiwon lafiya guda shida na wannan lentil waɗanda za su gamsar da ku don fara haɗa su a cikin abincin ku a yanzu!
Kara Lafiyar Zuciya
Hoto: Shutterstock Ya ƙunshi fiber, magnesium da folate; jan lentil yana taimakawa wajen tallafawa lafiyayyan zuciya. Magnesium yana inganta kwararar jini, oxygen da abubuwan gina jiki a cikin jiki. Folate yana taimakawa wajen hana lalacewar bangon jijiya, ta yadda zai rage haɗarin matsalolin zuciya. Abubuwan da ke cikin fiber a cikin jajayen lentil suna taimakawa wajen kiyaye matakan cholesterol lafiya a cikin jiki.
Taimako A Gudanar da Nauyi
Hoto: Shutterstock Jan lentils suna taimakawa wajen sarrafa nauyi mai inganci tunda suna da ƙarancin calorific ban da wadatar fiber da furotin. Saboda waɗannan sinadirai guda biyu, muna kan jin karin sauri da kuma tsawon lokaci, don haka guje wa sha'awar cin abinci mara kyau a tsakanin abinci. Hakanan yana taimaka mana mu guji cin abinci da yawa kuma a ƙarshe yana taimaka mana mu hana yin nauyi da ba dole ba.
Taimakawa Lafiyayyan Ciki
Hoto: Shutterstock Yana da kyau a saka jajayen lentil a cikin abincin mata masu juna biyu. Wannan saboda jan lentil shine kyakkyawan tushen folate, wanda ke da matukar mahimmanci don haɓaka kwakwalwar tayin da kuma hana nakasawar haihuwa.
Taimakawa Gina rigakafi
Hoto: Shutterstock Yawan bitamin, antioxidants da ma'adanai masu mahimmanci a cikin lentil ja yana taimakawa wajen gina tsarin garkuwar jiki. Antioxidants kuma suna taimakawa wajen lalata radicals kyauta da kuma rage lalacewa ga sel da kyallen takarda, don haka yin aiki azaman wakili na rigakafin tsufa wanda ke haɓaka lafiyar fata.
Taimaka Daidaita Matakan Sugar Jini
Hoto: Shutterstock Jan lentils suna da ƙarancin glycemic index kuma suna da yawan fiber na abinci. Haɗin waɗannan abubuwa biyu suna tabbatar da rigakafin kamuwa da ciwon sukari na jini kwatsam. Don haka goyan bayan ingantaccen matakan sukari na jini ga masu ciwon sukari.
Ƙarfafa Makamashi
Hoto: Shutterstock
Jan lentil yana ba da hadaddun carbohydrates masu saurin ƙonewa waɗanda ke ɗaukar lokaci mai tsawo don rushewa da samar da ƙarin ƙarfi mai dorewa a cikin jiki. Baya ga haka, jan lentil shine tushen ƙarfe mai kyau wanda ke taka muhimmiyar rawa wajen jigilar iskar oxygen a cikin jini da samar da makamashi. Tunda karancin sinadarin Iron yana daya daga cikin manyan abubuwan da ke kawo kasala da kasala, jan lentil zai yi matukar karawa a abinci musamman ga mata masu haila/masu ciki, yara da samari wadanda suka fi kamuwa da karancin sinadarin iron.
Yanzu da kuka san dalilin da yasa ake ɗaukar jan lentil a matsayin kayan abinci mai gina jiki, ga girke-girke mai sauƙi na masoor dal wanda duka biyun ne mai daɗi gami da natsuwa a gare ni.
Masoor Dal (Red Lentils) Recipe
Hakkin mallakar hoto: Priya Prakash Lokacin Shiri: Minti 10
Lokacin dafa abinci: Minti 30
Hidima: biyu
Sinadaran
Hoto: Shutterstock & frac12; kofin ja lentils (masoor dal)
1 albasa, yankakken
1 tumatir, yankakken
1-2 kore chillies, finely yankakken
2 tafarnuwa cloves, finely yankakken
1-inch ginger, finely yankakken
& frac12; tsp mustard tsaba
& frac12; tsp cumin tsaba
& frac14; tsp turmeric foda
& frac14; tsp garam masala (na zaɓi)
1 tsp gishiri
1 & frac12; kofin ruwa
Hanya
1. A wanke masoor dal a zuba ruwa da yankakken albasa da tumatur da koren chili a ciki.
2. Matsi ya dahu na busa uku sannan a huta wuta na tsawon minti 10 domin dalar ta dahu sosai.
3. Gasa ghee a cikin kwanon rufi. Add tsaba mustard, cumin tsaba, tafarnuwa da ginger.
4. Saute har sai tafarnuwa ta zama zinari. Sannan a zuba garin kurkuwa da garam masala (na zabi). Mix da kyau don 10 seconds kuma kashe harshen wuta. Sai ki zuba a cikin dahuwar dahuwar.
5. Ƙara gishiri kamar yadda ake bukata kuma a yi zafi da shinkafa ko chapati.
Hakanan karanta: Fara Ranaku akan Bayanan Lafiya Tare da waɗannan Pancakes Gero masu daɗi
