I-Lentil Enamandla: I-Legume Encane, Izinzuzo Ezinkulu Zezempilo

Kushicilelwe: Meyi 28, 2025 22:52:09 UTC

I-Lentils iyimifino emincane ebilokhu iyisisekelo ekudleni okuningi emakhulwini eminyaka. Zigcwele izakhamzimba futhi ziwumthombo omkhulu wamaprotheni. Lokhu kubenza babe yintandokazi kulabo abakhathalela impilo yabo. Ziyakwazi nokushintshashintsha ekuphekeni, okwenza zikhange. I-lentils inothile nge-fiber, amavithamini, namaminerali. Ziyi-gluten-free alternative esikhundleni senyama, ngaphandle kwamafutha engeziwe noma i-cholesterol. Lesi sihloko sizongena kuphrofayili yokondleka kwama-lentile. Sizophinde sihlole izinhlobo ezahlukene zamalenti nokuthi zingayithuthukisa kanjani impilo yakho. Ukwengeza ama-lentile ekudleni kwakho kungathuthukisa kakhulu inhlalakahle yakho iyonke.

Leli khasi lihunyushwe ngomshini lisuka esiNgisini ukuze lenze lifinyeleleke kubantu abaningi ngangokunokwenzeka. Ngeshwa, ukuhumusha ngomshini akukabi ubuchwepheshe obuphelele, ngakho-ke amaphutha angenzeka. Uma uthanda, ungabuka inguqulo yokuqala yesiNgisi lapha:

The Mighty Lentil: Small Legume, Big Health Benefits

Ukwakheka kwempilo enyakazayo ebonisa izinhlobonhlobo zamalenti ngemibala namafomu ahlukene, ahlelwe ngesibonisi esivumelanayo ngokumelene nesizinda esimaphakathi. Ukukhanya okuthambile, kwemvelo kuveza izithunzi ezicashile, kugqamisa ukwakheka nemibala yamalentili. Ingaphambili libonisa udali oluphelele, kuyilapho indawo emaphakathi ibonisa amalentisi ezigabeni ezihlukahlukene zokulungiselela, njengokuphekiwe, okucushiwe, noma okuhlumile. Ingemuva libonisa ngobuqili izinzuzo zezempilo zamalentili ngokufakwa kwezinto ezihambisanayo, njengemifino enamaqabunga, amakhambi, noma ezinye izithako ezinomsoco. Isimo sengqondo esondlekile, esilula, kanye nobuhle bemvelo balo mdumba othobekile, oguquguqukayo.

Okuthathwayo Okubalulekile

Udali ungumthombo onomsoco futhi ongabizi kakhulu wamaprotheni asekelwe ezitshalweni.
Azinayo i-gluten kanye nama-kilojoule aphansi, okubenza babe ukukhetha okuhle kakhulu kokudla.
Ukufaka ama-lentile ekudleni kwakho kungasiza ukuthuthukisa ukugaya ngenxa yokuqukethwe kwawo i-fiber.
Ama-lentile anemisebenzi eminingi futhi angahlanganiswa nezinhlobonhlobo zezindlela zokupheka ezinempilo.
Ukusetshenziswa njalo kwama-lentile kungase kusekele impilo yenhliziyo nokulawulwa kwesisindo.

Isingeniso se-Lentils

I-Lentil yimbewu encane, emise okwe-disc egcwele imisoco. Sekuyizinkulungwane zeminyaka engukudla okuyinhloko. Zinhle kunoma ubani ofuna ukudla okunempilo.

Esikhathini esidlule, ama-lentile ayebhekwa njengento eshibhile esikhundleni senyama, njengaphakathi neMpi Yezwe II. Manje, baziwa ngezinzuzo zabo zezempilo. Ungazisebenzisa ezitsheni eziningi, kusukela esobho kuya kumasaladi.

Ama-lentile kulula ukuwapheka futhi ahlukahlukene. Lokhu kubenza baphelele kwabaqalayo nabapheki abanolwazi.

Iphrofayili Yokondleka Kwemalile

Ama-lentils agcwele imisoco futhi aziwa ngokudla kwawo okukhulu. Inkomishi ye-lentile ephekiwe inama-calories angu-230. Lesi isiqalo esihle sokudla okunempilo. Futhi banamaprotheni angu-17.9 amagremu, okuyinto enhle kulabo abangayidli inyama.

Ama-lentile nawo agcwele ama-carbohydrate, cishe amagremu angama-39.9 ngokuphakelwa ngakunye. Zino-15.6 amagremu we-fiber, esiza ekugayeni ukudla futhi ikugcine ugcwele. Lokhu kukwenza uzizwe wanelisekile isikhathi eside.

Ama-lentils anothe ngamavithamini namaminerali, abalulekile empilweni. Anamavithamini B amaningi, njenge-folate, esiza ngamandla nokusebenza kwamaseli. Futhi bane-iron, i-magnesium ne-potassium.

I-ayoni isiza ukuthwala umoya-mpilo egazini. I-Magnesium ilungele imisipha nezinzwa. I-Potassium isiza ukugcina umfutho wegazi unempilo.

Ukudla ama-lentile kwengeza ukunambitheka nokuthungwa ekudleni. Baletha nezinzuzo eziningi zezempilo. Ingxube yabo yamavithamini namaminerali ithuthukisa impilo yonke futhi ikhuthaze ukudla okunempilo.

Izinhlobo Ezihlukahlukene Zamalenti

I-Lentil iza ngezinhlobo eziningi, ngayinye inokunambitheka kwayo kanye nesitayela sokupheka. Ukwazi ngalezi zinhlobo kungenza ukupheka kwakho kube ngcono futhi kunempilo.

Ama-lentile ansundu yiwona avame kakhulu. Ashibhile futhi ahlukahlukene, alungele isitshulu namasobho. Ukunambitheka kwawo okusemhlabeni kuhambisana kahle nezitsha eziningi.

Ama-lentile aluhlaza anokwakheka okuqinile kanye nokunambitheka kwepelepele. Alungele amasaladi ngoba engeza i-crunch enhle. Zibuye zigcine umumo wazo kahle uma ziphekiwe.

Ama-lentile abomvu apheka ngokushesha futhi athambile. Lokhu kubenza balungele isobho namapuree adinga ukuthungwa okubushelelezi.

Ama-lentile amnyama abukeka njenge-caviar futhi engeza ukunambitheka okukhethekile ezitsheni. Zigcina ukuma kwazo uma ziphekwe futhi zinhle kumasaladi noma njengesitsha esiseceleni.

Lonke uhlobo lwe-lentil luletha izinzuzo zalo. Bangeza izinhlobonhlobo ekudleni kwakho futhi benze ukupheka kujabulise kakhudlwana.

Izinzuzo Zezempilo Zokudla Udali

Ama-lentils agcwele imisoco, enikeza izinzuzo eziningi zezempilo. Basiza ukunciphisa ingozi yezifo ezingapheli. Lokhu kubenza babe yingxenye ebalulekile yokudla okunempilo.

Ukudla ama-lentile njalo kunganciphisa amathuba okuba nesifo sikashukela, isifo senhliziyo, neminye imidlavuza. Agcwele ama-polyphenols namanye ama-phytochemicals. Lezi zinhlanganisela zinezakhiwo ze-antioxidant ezisiza ukuvikela umzimba.

Ukwengeza udali ekudleni kwakho kungawenza abe nomsoco futhi abe mnandi kakhulu. Ziyakwazi ukwenza izinto ezihlukahlukene futhi zingasetshenziswa ezitsheni eziningi. Ukudla udali kungathuthukisa impilo yakho futhi kusekele indlela yokuphila esimeme.

Ukwakheka okunempilo nokunomsoco okubonisa izinhlobonhlobo zama-lentile, ngokugxila okumaphakathi ekukhethweni kwemibala ehlukene, okuhlanganisa okubomvu, okuluhlaza okotshani, nokunsundu okuhlukahlukene, okuhlelwe ngendlela ekhangayo ngokumelene nengemuva elithambile, elifiphele. Ama-lentile aboniswa anokukhanya okungokwemvelo, okucishe kukhazimule, agqamisa amathoni awo anothile, anomhlaba futhi amema umbukeli ukuthi ajabulele izinzuzo zawo zezempilo. Isigcawu sisonke sidlulisa umuzwa wemfudumalo, ukuphila kahle, kanye nobuhle bemvelo balo mdumba onemisebenzi eminingi, ogcwele amaprotheni.

I-Lentils Njengomthombo Wamaprotheni Asekelwe Ezitshalweni

I-Lentils ingumthombo omkhulu wamaprotheni asekelwe ezitshalweni, cishe u-25% wesisindo sawo singamaprotheni. Lokhu kubenza bakhetheke kakhulu kulabo abadla imifino noma abafuna okunye esikhundleni senyama. Uma uhlanganisa udali nezinhlamvu ezigcwele njengerayisi noma iquinoa, uthola wonke ama-amino acid adingwa umzimba wakho.

Ukudla udali kusiza ukugcina imisipha yakho iqinile nesikhumba sakho sinempilo. Okuqukethwe kwawo kwamaprotheni amaningi nakho kukusiza ukuthi uzizwe ugcwele, okuyinto enhle ekwehliseni isisindo.

Ukuqinisa Impilo Yenhliziyo Ngama-Lentils

I-lentils ingaba usizo olukhulu empilweni yenhliziyo. Ucwaningo lukhombisa ukuthi basiza ukwehlisa i-cholesterol embi (LDL). Agcwele i-folate ne-potassium, alungele umfutho wegazi.

Lezi zakhi zisiza ukugcina umfutho wegazi ulawula. I-Lentils nayo iyisinqumo esihle esikhundleni senyama. Zine-fiber eningi, elungele inhliziyo futhi ingehlisa ingozi yesifo senhliziyo.

Ukulawulwa Kwesisindo kanye Nokusutha kusuka kuLentils

Ama-lentils ahle kakhulu ekulawuleni isisindo ngoba ane-fiber ephezulu. Inkomishi ephekiwe inamagremu angu-15.6 wefiber. Lokhu kukusiza ukuthi uzizwe usuthi futhi kungakuvimbela ekudleni kakhulu.

I-Lentil inamakhalori ambalwa, ngakho ngeke ingeze okuningi ekudleni kwakho. Ukudla ukudla okune-fiber eningi njenge-lentils kungasiza ekunciphiseni isisindo noma ukunciphisa umzimba. Ziyisinqumo esihlakaniphile kunoma ubani ozama ukulawula isisindo sabo.

I-Lentils kanye nokulawula ushukela wegazi

Ama-lentils asiza ukulawula ushukela wegazi ngoba anenkomba ephansi ye-glycemic. Lokhu kusho ukuthi bakhipha kancane kancane i-glucose egazini. Lokhu kuhle kubantu abanesifo sikashukela ngoba kusiza ukugcina amazinga kashukela egazini engashintshi.

Ukudla udali njalo kusiza ukulawula amazinga kashukela egazini. Kuhle futhi ekuvimbeleni isifo sikashukela sohlobo 2. I-fiber ekulentili ibambezela ukugaya futhi isiza ekuvimbeleni ukukhuphuka kukashukela egazini.

Ishothi eseduze yesitsha esigcwele i-lentile ephekiwe, emiswe ngokumelene nesizinda esimaphakathi. Ukukhanyisa kuthambile futhi kungokwemvelo, nethoni encane efudumele ukuze kuvuse umoya oduduzayo, onempilo. Ama-lentile ahlelwe ngendlela ekhangayo, amanye aphelele futhi amanye acushiwe, ukuze aphakamise amandla awo okulawula amazinga kashukela egazini. Isithombe kufanele sidlulisele umuzwa wokuba lula, ukudla okunomsoco, kanye nempilo, siqondise isibukeli ukuba siqonde ukuhlobana phakathi kwama-lentile nokulawula okusebenzayo ushukela egazini.

Ukwengeza udali ekudleni kwakho, njengamasobho noma amasaladi, kungasiza ekulawuleni isifo sikashukela. Kulula ukuzisebenzisa kumaresiphi amaningi futhi uthuthukise amazinga akho kashukela egazini. Ngaphezu kwalokho, banikeza izinzuzo eziningi zezempilo.

Ukuthuthukisa Impilo Yokugaya Ngama-Lentils

Ama-lentils agcwele izakhi ezithuthukisa impilo yokugaya ukudla. Zicebile ku-fiber, okuyisihluthulelo sokunyakaza kwamathumbu njalo. Le fibre yenza indle ibe nkulu futhi kube lula ukudlula, yehlisa ukuqunjelwa.

I-Lentils isiza futhi ukukhulisa amagciwane amathumbu amahle, asekela impilo yamathumbu. I-gut microbiome enempilo ibalulekile ekugayeni kahle kokudla futhi ingavimbela izifo zesisu. Ucwaningo lubonisa ukuthi ukudla ukudla okune-fiber eningi, njenge-lentils, kungase kunciphise ingozi yomdlavuza wekoloni.

I-Fiber yenza okungaphezu nje kokusiza ngokukhipha amathumbu okuvamile. Kuyasiza futhi ekumunceni izakhamzimba, kwenze isiqiniseko sokuthi umzimba uthola okuningi ekudleni. Ukwengeza udali ekudleni kwakho kungathuthukisa kakhulu impilo yakho yokugaya ukudla.

Imiphumela Yokuzivikela Ekulweni Nezifo Ezingamahlalakhona

I-Lentils iyisengezo esihle kunoma yikuphi ukudla. Zisiza ukuvikela ezifweni ezingapheli. Izakhamzimba zabo zinganciphisa ingozi yokukhuluphala ngokweqile, isifo sikashukela, neminye imidlavuza. I-fiber yabo igcina ukugaya kunempilo, futhi ama-antioxidants alwa nokucindezeleka okwenziwe nge-oxidative.

Nazi izindlela eziyinhloko zama-lentile asiza ngazo ukuvimbela izifo ezingamahlalakhona:

I-fiber ephezulu ikhuthaza ukugaya okunempilo kanye namazinga kashukela egazini azinzile.
Ama-Antioxidants anciphisa ama-radicals mahhala, anciphisa ukulimala kwamaselula.
Izakhiwo ezilwa nokuvuvukala zinganciphisa ubungozi bezinkinga zezempilo zesikhathi eside.
Izakhi ezibalulekile ezifana ne-folate ne-magnesium zisekela impilo yonke.

Ama-lentils nawo asiza ukuvimbela umdlavuza. I-fiber yabo, ama-antioxidants, kanye nezakhiwo eziqeda ukuvuvukala kuqinisa ukuzivikela komzimba. Ukudla ama-lentile ngokuvamile kunganciphisa ingozi yomdlavuza futhi kuthuthukise impilo.

Amandla E-Antioxidant Ama-Lentils

Ama-lentils awagcini nje ngokuguquguquka; futhi zigcwele ama-antioxidants. Lezi zidumba zigcwele ama-phenolic compounds. Lezi zinhlanganisela ziyaziwa ngamandla azo aqinile e-antioxidant.

Lawa ma-antioxidants asiza ukulwa nengcindezi ye-oxidative. Ukucindezeleka kwe-oxidative kuhlotshaniswa nokuguga kanye nezifo ezingapheli. Kuyindaba enkulu empilweni yethu.

Ucwaningo lubonisa ukuthi i-lentil antioxidants inganciphisa ukukhula kwamangqamuzana omdlavuza. Lokhu kuhlanganisa okukhulu kwezinzuzo zabo zezempilo. Ukwengeza udali ekudleni kwakho kungathuthukisa izivikelo zomzimba wakho futhi kuthuthukise impilo yakho iyonke.

Ukupheka Nokulungiselela Udali

I-Lentil kulula ukuyipheka futhi igcwele umsoco. Awadingi ukucwiliswa emanzini, okuwenza alungele ukudla okusheshayo. Qala ngokuwahlanza ngaphansi kwamanzi abandayo ukuze ukhiphe ukungcola.

Ukupheka, vele ubilise ama-lentile emanzini noma umhluzi. Ngokuvamile kuthatha imizuzu engu-20 kuya kwengu-30 ukupheka. Uma unesikhathi esifushane, ama-lentile asemathinini ayindlela esheshayo.

Ama-lentils angenza izitsha eziningi zibe ngcono. Nazi ezinye izindlela zokuzijabulela:

Engeza ama-lentile esobho ukuze uthole amaprotheni engeziwe kanye ne-fiber.
Hlanganisa ama-saladi ukuze uthole i-twist yenhliziyo.
Sebenzisa ama-lentile kuma-veggie burgers noma izitsha ezingenanyama ukuze uthole ukuthungwa okwanelisayo.
Faka udali esitsheni ukuze uthole ukunambitheka okujulile.

Kukhona inqwaba yezindlela zokupheka ze-lentil ongazizama. Zingaba isithako esiyinhloko noma vele wengeze okuthile okukhethekile ezitsheni zakho. Ama-Lentil angenza ukupheka kwakho kugqame.

Imithelela Engaba Khona Ye-Lentils

Ama-lentils agcwele imisoco futhi anikeza izinzuzo eziningi zezempilo. Nokho, kubalulekile ukwazi mayelana nemiphumela engemihle engenzeka. Inkinga eyodwa evamile izinkinga ezihlobene ne-fiber. I-Lentil ine-fiber ephezulu, esiza ekugayeni ukudla kodwa ingabangela igesi namajaqamba uma idliwe kakhulu noma ingaphekwa kahle.

Ukungawapheki kahle ama-lentile kungaholela ekulweni nezakhamzimba ezivimba ukumuncwa kwezakhi. Ukuwapheka kahle kunciphisa lezi anti-nutrients. Lokhu kwenza ama-lentil agayeke kalula futhi kusiza umzimba wakho uthole imisoco oyidingayo.

Uma umusha kuma-lentile, qala ngokuwengeza kancane ekudleni kwakho. Naka indlela umzimba wakho osabela ngayo. Ngale ndlela, ungakwazi ukujabulela udali ngaphandle kwezinkinga zokugaya ukudla.

Ingabe I-Lentil Ifanele Wonke Umuntu?

Abantu abaningi bangajabulela udali ngaphandle kwezinkinga. Agcwele izinzuzo zezempilo. Kodwa, abanye bangase babhekane nezinselele ngenxa yemikhawulo yokudla noma i-allergies.

Ukucwiliswa emanzini nokupheka ama-lentile kungenza kube lula ukuwagayeka. Lokhu kuyisihluthulelo kulabo abanenkinga yezempilo noma ukungabekezelelani okwaziwayo. Uma une-allergies noma izidingo ezikhethekile zokudla, ukukhuluma nomhlinzeki wezempilo kuwumqondo omuhle. Bangakusiza ukuthi unqume ukuthi i-lentile ikulungele yini.

Ukufaka I-Lentil ekudleni kwakho

Ukwengeza udali ekudleni kwakho kulula futhi kumnandi. Lezi zinhlobonhlobo ze-legumes zingena kahle ezitsheni eziningi. Alungele labo abafuna imibono yokudla okunempilo. Zizame kumasaladi, amasobho, izitshulu, noma esikhundleni senyama ekuphekeni okuhlukahlukene.

Qala ngamasobho e-lentil, uwahlanganise nemifino nezinongo ukuze uthole ukudla okumnandi.
Zizame kumasaladi, uhlanganise ama-lentile aphekiwe nemifino, amantongomane, kanye ne-zesty dressing.
Sebenzisa ama-lentile njengokugcwalisa okokugoqa noma amasemishi, abhangqwe namasoso akho owathandayo.
Zama ngamabhega emifino asekelwe kudali ukuze uthole inketho enomsoco futhi enothe ngamaprotheni.
Engeza ama-lentile ezitsheni ze-pasta noma ama-casseroles ukuze uthuthukise inani lokudla ngaphandle kokushintsha ukunambitheka.

Ukuhlela ukudla ngama-lentils kungenza imenyu yakho yehluke kakhulu. Kuphinde kukusize uhlangabezane nezinhloso zakho zokudla okunomsoco. Ngezinketho eziningi kangaka, ama-lentile angaba yisisekelo sansuku zonke ekudleni kwakho.

Imicabango Yokugcina Ngezinzuzo Zodali

I-Lentils iyisizinda somsoco, esigcwele amavithamini, amaminerali, nama-antioxidants. Basekela impilo nenhlalakahle jikelele. Ukwengeza udali ekudleni kwakho kuthuthukisa umsoco futhi kukhuthaza ukudla okunempilo.

Lezi zidumba zilungele inhliziyo yakho futhi zisiza ekulawuleni isisindo. Futhi zigcina ushukela wegazi uzinzile, okuyinto enhle empilweni ye-metabolic. Ukudla udali kungakwenza uzizwe ugcwele futhi kukunike amandla engeziwe, kwenze ukudla okunempilo kube mnandi.

Ikhawunta yekhishi epholile, eshiswe yilanga, enohlelo oluningi lwamalentile ngemibala ehlukahlukene - ebomvu, eluhlaza, nesagolide - ichitheka endishini yokhuni, izungezwe amakhambi amasha, ingilazi yamanzi, nepuleti lezitsha eziphekwe ngobungcweti. Isigcawu sidlulisa umuzwa wokondleka, ubungqabavu, kanye nomvuthwandaba wezinzuzo ezimangalisayo zokudla kukalentile - amaprotheni amaningi, i-fibre, nokuqukethwe kwe-micronutrient, konke okushuthwe kahle ngendlela efudumele, ekhangayo ekhuthaza ukwazisa okujulile kwamandla ale legume ethobekile.

Ukufunda ukupheka udali kungathuthukisa izinzuzo zabo. Zama ukuwangeza esobho, amasaladi, noma njengesifundo esiyinhloko. Ukusebenzisa udali kungaholela ekuphileni kahle futhi indlela emnandi eya empilweni engcono.

Isiphetho

Ukudla udali kungathuthukisa kakhulu impilo yakho. Ziyilungele inhliziyo yakho futhi zisiza ukulawula ushukela wegazi. Lokhu kubenza babe ukukhetha okuhle kwempilo enempilo.

Ukwengeza udali ekudleni kwakho kumnandi futhi kuyathengeka. Abuye aguquguquke kakhulu. Lokhu kubenza babe isengezo esihle kunoma yikuphi ukudla.

I-Lentils iwukudla okuphezulu ngempela, okugcwele izakhamzimba. Basekela izici eziningi zezempilo. Ngezinhlobo eziningi zama-lentile, ungawengeza kalula ekudleni kwakho.

Ukukhetha udali njengengxenye evamile yokudla kwakho kuthuthukisa umsoco wakho. Kuholela empilweni engcono nokuphila kahle. Ngakho-ke, qala ukujabulela izinzuzo eziningi ze-lentils namuhla!

Umusho Wokuzihlangula

Leli khasi liqukethe ulwazi mayelana nezakhiwo ezinomsoco zento eyodwa noma ngaphezulu yokudla noma izithasiselo. Izakhiwo ezinjalo zingahlukahluka emhlabeni wonke kuye ngokuthi inkathi yokuvuna, izimo zenhlabathi, izimo zenhlalakahle yezilwane, ezinye izimo zasendaweni, njll. Njalo qiniseka ukuthi uhlola imithombo yangakini ukuze uthole ulwazi oluqondile nolwakamuva oluhlobene nendawo yangakini. Amazwe amaningi anemihlahlandlela esemthethweni yezokudla okufanele ize kuqala kunanoma yini oyifunda lapha. Akufanele neze udebe iseluleko sochwepheshe ngenxa yento oyifunde kule webhusayithi.

Ngaphezu kwalokho, ulwazi olwethulwe kuleli khasi olwezinjongo zolwazi kuphela. Yize umbhali enze umzamo ophusile wokuqinisekisa ubuqiniso bolwazi kanye nokucwaninga izihloko okukhulunywa ngazo lapha, kungenzeka ukuthi akayena uchwepheshe oqeqeshiwe onemfundo esemthethweni ngale ndaba. Hlala uthintana nodokotela wakho noma uchwepheshe wezokudla ngaphambi kokwenza izinguquko ezibalulekile ekudleni kwakho noma uma unokuthile okukukhathazayo okuhlobene.

Umshwana Wokuzikhipha Emthwalweni Wezempilo

Konke okuqukethwe kule webhusayithi okwezinjongo zokwaziswa kuphela futhi akuhloselwe ukuba esikhundleni seseluleko sochwepheshe, ukuhlolelwa izifo, noma ukwelashwa. Alukho ulwazi olulapha okufanele luthathwe njengeseluleko sezokwelapha. Unesibopho sokunakekelwa kwakho kwezokwelapha, ukwelashwa, kanye nezinqumo. Ngaso sonke isikhathi funa iseluleko sikadokotela wakho noma omunye umhlinzeki wezempilo oqeqeshiwe nganoma yimiphi imibuzo ongase ube nayo mayelana nesimo sezempilo noma okukukhathazayo ngaso. Ungalokothi udebe iseluleko sezokwelapha esichwepheshile noma ubambezele ukusifuna ngenxa yento oyifunde kule webhusayithi.