Ilayisi elinsundu liyilayisi elingacutshungulwanga. Linikeza izakhamzimba ezilahleka ngokuphelele noma kancane uma licutshungulwa libe ilayisi elimhlophe , okuhlanganisa i-fiber, i-vitamin B6, kanye nama-fatty acid angagcwalisiwe.
Thola izinzuzo zayo, izinyathelo zokuphepha okufanele uzithathe, indlela yokuyipheka, kanye nezinye izinto eziningi okufanele uzazi ngalokhu kudla ngaphambi kokukufaka ekudleni kwakho :
Izinzuzo
Ilayisi elinsundu linikeza izinzuzo eziningi zezempilo . Liyaziwa ngezakhiwo zalo eziqinisayo, eziduduzayo, nezivuselelayo. Liphinde lisize ekuvuseleleni isifiso sokudla.
Ngale ndlela, isetshenziselwa ukuqeda izinkinga ezahlukahlukene ezihlobene nohlelo lokugaya ukudla (uhudo, isicanucanu, ukugcinwa koketshezi, izimpethu zamathumbu…) kanye nempilo yesikhumba (ukusha, i-psoriasis…).
Ngokusho kocwaningo, ukufaka esikhundleni selayisi elimhlophe ngelayisi elinsundu kunganciphisa ingozi yokuba nesifo sikashukela sohlobo 2. Lokhu kungenxa yokuthi ilayisi elinsundu linenkomba ye-glycemic ephansi, kuyilapho okuqukethwe kwayo kwezakhamzimba (okuningi kwakho okungasiza ekuvimbeleni isifo sikashukela) kuphakeme. Kunjalo futhi, kodwa nakakhulu, lapho ilayisi elimhlophe lithathelwa indawo ngezinye izinhlamvu eziphelele, njengebhali nokolweni.
Kufanele kuqashelwe ukuthi isetshenziswa nasezimweni zomkhuhlane, ukuvuvukala, i-jaundice, ukuphuma kwegazi ekhaleni, ukukhubazeka, kanye nama-hemorrhoids. Iphinde yahlotshaniswa nengozi ephansi yesifo senhliziyo , umdlavuza, kanye ne-cholesterol ephezulu. Kodwa-ke, kudingeka ucwaningo olwengeziwe ukuze kutholakale ukusebenza kahle kwelayisi elinsundu kulokhu kusetshenziswa.
Ukuqapha
Ngenxa yokuthi imunca i-arsenic enhlabathini nasemanzini kalula, ilayisi elimhlophe nelinsundu lingcoliswe kakhulu kunezinye izinhlamvu. Njengesinyathelo sokuqapha, ochwepheshe batusa ukugwema ukudla ilayisi nsuku zonke . Ngaphandle kwelayisi elivamile, okunye ukudla kuqukethe i-arsenic: ubisi lwelayisi, ama-rice crackers, njll. Futhi, funa isiraphu yelayisi kumalebula okudla okucutshunguliwe. Ukudla ukudla okuhlukahlukene kubalulekile ekuphatheni le nkinga.
Indlela yokwenza irayisi ensundu
Ilayisi elinsundu linomsoco kakhulu kunelayisi elimhlophe, kodwa okuqukethwe kwalo okuphezulu kwefayibha kusho ukuthi lidinga isikhathi eside sokupheka. Uma lingaphekwanga kahle, lingabangela ukuqunjelwa. Ukuze ugweme lokhu, khumbula ukuthi lidinga cishe imizuzu engama-45 yokupheka. Kodwa-ke, ukucwilisa nokusebenzisa i-pressure cooker kungasiza ekunciphiseni leso sikhathi phakathi noma ngisho nangaphezulu.
Ukucwilisa
Ukucwilisa irayisi elinsundu kuyasiza ekuphekeni ngokushesha ngaphandle kokuba lukhuni. Kuphinde kusize ekunciphiseni amazinga e-arsenic. Landela lezi zinyathelo ezilula:
- Thela amayunithi amabili amanzi ngelayisi ngalinye esitsheni.
- Yimboze bese uyishiya efrijini ubusuku bonke (noma okungenani amahora ayisithupha).
- Susa amanzi angcolile bese ugeza ubhontshisi kahle ngamanzi ahlanzekile.
- Ukuyipheka, letha amanzi emathunjini, uthele ilayisi, ugovuze futhi uyeke kubile cishe imizuzu engama-20 noma kuze kube yilapho irayisi lithambile.
Nota:
Ukuvimbela wonke amanzi ekuhwamukeni (engeza inani elengeziwe lamanzi kulokhu) nokuhlanza okokugcina ngamanzi ashisayo ngaphambi kokuphaka nakho kubhekwa njengokusiza ukunciphisa amazinga e-arsenic.
Ingcindezi yokupheka
Enye indlela yokupheka irayisi elinsundu ngesikhathi esincane ukusebenzisa i-pressure cooker :
- Faka amayunithi amabili nohhafu wamanzi kuwo wonke amalayisi amabili ansundu nosawoti ukunambitha.
- Vala isembozo ngokuphepha bese usigcina ekushiseni okuphezulu kuze kube yilapho ingcindezi iphezulu.
- Setha ukushisa kuya phakathi noma ngokwanele ukugcina ingcindezi iphakeme. Pheka imizuzu engu-17.
- Susa imbiza emlilweni. Ngaphambi kokuvula isivalo, linda imizuzu eyishumi, udedele ingcindezi ngesandla, noma ubeke ibhodwe ngaphansi komfula omkhulu wamanzi.
Amanothi:
Amanani nezikhathi zingahluka ngokuya ngohlobo lwelayisi elinsundu (elifushane, elide, i-jasmine noma i-basmati).
Ngaphambi kokusebenzisa lolu hlobo lompheki okokuqala ngqa, kubaluleke kakhulu ukuzijwayeza ukuthi lusebenza kanjani.
Imibono ozohambisana nayo
Cabanga ngokuhlanganisa irayisi lakho elinsundu nejusi likalamula kanye nezinongo ozithandayo ukuze uthole isidlo esimnandi kakhulu. Ezinye izithako ezisebenza kahle nalo zifaka ubhontshisi omnyama, upelepele obomvu, utamatisi, ukwatapheya, nommbila.
Ingabe uyakhuluphala?
Ilayisi elinsundu alikhuluphali uma lidliwa ngezingxenye ezivamile . Ngisho noma udla ukudla okunama-calories angu-1.500 ukuze wehlise isisindo, inkomishi yelayisi elinsundu ayimeli ngisho namaphesenti angu-15 alowo mkhawulo wama-calories.
Uhlobo lwelayisi esikhuluma ngalo lapha lunekhalori ephansi kancane kunelayisi elimhlophe : amakhalori angu-111 ngamagremu ayi-100 uma kuqhathaniswa namakhalori angu-130 ngamagremu ayi-100. Ukushintsha kusuka kolunye uhlobo lwelayisi uye kolunye kubhekwa njengendlela enhle yokunciphisa isisindo, njengoba lucebile nge-fiber futhi, ngokusho kocwaningo, lungathuthukisa ukulahleka kwamafutha e-visceral.
Izinhlobo eziyinhloko zelayisi elinsundu
Njengamanje, kunezinhlobo eziningi zemikhiqizo ezizinikele ekuthengiseni irayisi eliphelele . I-SOS, i-Nomen, i-Santiveri, ne-El Granero ziphakathi kwezidumile kakhulu. Izitolo ezinkulu nazo zinezinhlobo zazo zezitolo, ezivame ukuthengeka kalula futhi zivame ukuthola izibuyekezo ezinhle.