Izinzuzo zelayisi: Izakhiwo kanye nomthelela wazo empilweni

El ilayisi Kuwukudla okuyisisekelo ekudleni kwabantu abaningi futhi sekuyingxenye ebalulekile yamakhulu amasiko emhlabeni jikelele. Kuyi-cereal enomsoco kakhulu enikeza izinzuzo eziningi ku- impilo, sibonga ukwakheka kwayo okucebile carbohydrate, amaprotheni, amavithamini eqenjini B kanye isitashi. Lokhu kudla akugcini nje ngokuguquguquka, kodwa futhi kuyathengeka futhi kunamandla amakhulu, okwenza kube yisisekelo sekhishi ezigidini zamakhaya.

Ilayisi ekudleni okulinganiselayo: izakhiwo kanye nezingxenye

Ukusetshenziswa ilayisi Kuhle uma ufuna ukuba nokudla okulinganiselayo, njengoba kuqukethe izakhi ezibalulekile ezifana ama-carbohydrate ayinkimbinkimbi, izintambo, amaprotheni kanye nokuqukethwe okuphansi kwe amanoni. Elinye lamaphuzu ayo agqama kakhulu yikhono layo lokunikela amandla ngokushesha nangokuqhubekayo, into eyenza iphelele abantu abakhuthele noma abenza imisebenzi yomzimba njalo.

Ngamagremu ayi-100 kuphela elayisi eliphekiwe, umzimba uthola cishe 130 ama-calories, okwenza kube ukudla okulula futhi kulula ukukuhlanganisa kunoma yiluphi uhlelo lokudla. Ngaphezu kwalokho, irayisi elimhlophe livelele kulo ukugaya okulula nokuqukethwe kwayo okuphansi ku i-sodium, okwenza kube inketho ekahle kubantu abanezinkinga zesisu noma zenhliziyo.

Izinzuzo ezifakiwe zokudla irayisi

1. Kwenza kube lula ukugayeka kokudla

Ilayisi laziwa ngokuba thambile futhi kulula ukugaya, okwenza kube inketho enhle kakhulu kubantu abahlushwa izinkinga zesisu njenge-gastritis, i-gastroenteritis noma i-bowel syndrome ecasulayo. Ngaphezu kwalokho, umphumela wayo we-astringent ungaba usizo ukwelapha iziqephu zohudo, ngoba ilawula ukuhamba kwamathumbu.

2. Umthombo wamandla oqhubekayo

Uma ufuna ukudla okukunikezayo amandla eside, irayisi iyisinqumo esihle. Ucebile phakathi ama-carbohydrate ayinkimbinkimbi, irayisi ivumela umzimba ukuba ugaye lezi zingxenye zibe ushukela, umthombo oyinhloko wamandla amangqamuzana ethu. Lokhu kwenza kube ukuhambisana okuphelele abadlali kanye nabantu abanezinsuku ezinzima ngokomzimba.

3. Amazinga aphansi amafutha

Enye yezinzuzo eziyinhloko irayisi yayo Amafutha aphansi. Lokhu kwenza kube okusanhlamvu okufanelekile hhayi nje kuphela gcina isisindo, kodwa futhi ukuvimbela izifo ezihlobene nokusetshenziswa ngokweqile kwamafutha agcwele.

4. Inomthelela empilweni yenhliziyo nemithambo yegazi

Ngenxa yokuqukethwe kwayo kwe-sodium ephansi kanye nomnikelo wayo we potaziyamu, irayisi lisiza ukuzinzisa umfutho wegazi futhi kunciphisa ukucindezeleka ohlelweni lwenhliziyo. Ngaphezu kwalokho, okuqukethwe kwayo kwe-fiber kunomthelela ekuqedweni kwe-lipids engenampilo ngomgudu wokugaya ukudla, ngaleyo ndlela kunciphise amazinga I-cholesterol ye-LDL.

Amanzi elayisi kanye neqhaza lawo empilweni

Ubuwazi ukuthi amanzi asele ekuphekeni irayisi anezinzuzo ezengeziwe? Lolu ketshezi lungasetshenziswa njenge-a ikhambi lemvelo ukubuyisela amanzi emzimbeni esimweni sohudo noma ukuphelelwa amanzi emzimbeni okuncane. Ngaphezu kwalokho, ngenxa yokuqukethwe kwayo isitashi, iwumthombo omuhle kakhulu wokuzola ukuvuvukala kwamathumbu futhi uthuthukise ibhalansi yomgudu wokugaya ukudla.

Ilayisi njengomsizi ekuvimbeleni izifo

Phakathi kwezinzuzo zayo eziningi, ukusetshenziswa njalo kwerayisi kungasiza ukuvimbela izifo ezithile. Isibonelo, ezinye izifundo zibonise ukuthi i-fiber ekhona elayisi elinsundu inganciphisa ingozi yokuhlupheka umdlavuza wekoloni. Ngokufanayo, ukuba ukudla okungenakho gluten, iyindlela enhle kakhulu yabantu abatholakala benesifo se-celiac.

1. Ukuvikelwa ezifweni ze-neurodeergenerative

Ilayisi elinsundu, ikakhulukazi, liqukethe antioxidants y amavithamini ezithuthukisa ukusebenza kobuchopho kanye nenkumbulo. Lokhu kungadlala indima ebalulekile ukuvimbela izifo ezifana ne-Alzheimer's.

2. Ithuthukisa impilo yamathambo

Ngenxa yokuqukethwe kwayo ku- fosforo, i-magnesio y football, irayisi lisiza ukugcina amathambo aqinile futhi enempilo. Lezi zimbiwa zidlala indima esemqoka ku ukuvuselelwa kwezicubu zethambo.

Izinhlobo zelayisi kanye nezinzuzo zazo ezithile

Umhlaba werayisi awukhawulelwe kunguqulo emhlophe esiyaziyo sonke. Kunezinhlobo ezahlukene, ngayinye inezici ezihlukile:

• Irayisi elihlanganisiwe: Igcina igobolondo langaphandle, elenza linothe phakathi i-fiber y amavithamini kusuka eqenjini B.
• Irayisi le-Basmati: Ilungele iphunga layo kanye nenkomba ephansi ye-glycemic, enconyelwe abanesifo sikashukela.
• Irayisi lasendle: Inokwakheka okuqinile futhi inothe kakhulu kuyo amaprotheni y antioxidants.

Ukufaka izinhlobo ezahlukene zelayisi ekudleni akugcini nje ngokuhlukanisa ama-flavour, kodwa futhi kunikeza uhla olubanzi lwezakhamzimba. kubalulekile.

Ungadla kanjani irayisi ngendlela enempilo?

Kubalulekile ukukhetha izindlela zokulungiselela ezigcina izakhiwo ezizuzisayo zelayisi. Ukuyipheka ngamafutha amancane futhi ugweme ukufaka amasoso anekhalori kuyindlela enhle kakhulu yokuwugcina. enempilo. Kubuye kunconywe ukuyihlanganisa nayo imifino, izindunduma y amaprotheni anciphile ukuthola ukudla okulinganiselayo.

Ilayisi, elinezici zalo eziningi, lingaphezulu kakhulu kokuphelezelwa nje. Kungakhathaliseki ukuthi kuyinguqulo yakho emhlophe, ephelele noma yasendle, lokhu kudla kunendawo ekhethekile ekudleni kwethu, okusiza ukuthuthukisa ukudla kwethu. impilo kanye nokunikela amandla nsuku zonke. Yifake ngendlela elinganiselayo futhi ujabulele izinzuzo zayo ezimangalisayo emzimbeni.