Izindlela Ezingu-10 Eziphilile Ezingcono Zokuthola Ilayisi Okufanele Uzame

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Ilayisi liwukudla okuyisisekelo futhi liyingxenye yokudla kwansuku zonke kwabantu abangaphezu kwengxenye yabantu emhlabeni. Ukuguquguquka kwayo, ukutholakala kwayo kanye nekhono lokuzijwayeza kunoma iziphi izitsha ezinambitheka yilokho okwenza ilayisi libe isithako esiyisisekelo sakho konke ukudla.

Ilayisi, ikakhulukazi ilayisi elimhlophe esilidla cishe nsuku zonke, linezakhamzimba ezimbalwa kakhulu ezibalulekile ngoba liyacwengisiswa, okusho ukuthi kususwe amakhoba alo, inhlamvana negciwane lawo ngesikhathi sokugaya.

Ucwaningo luye lwabonisa ukuthi okusanhlamvu okucwengisisiwe kuye kwaxhunyaniswa nokukhuluphala [1] [okubili] . Futhi, okusanhlamvu okucwengiwe njengelayisi elimhlophe kungumthombo wama-carbohydrate namakhalori angenalutho anamavithamini namaminerali ambalwa kakhulu.

Kepha kunezinye izinketho ezinempilo ezilungiselelwe ilayisi ezingakusiza ukuhlangabezana nezinhloso zakho zempilo. Sibhale phansi ezinye izindlela ezinempilo zerayisi ongazifaka ekudleni kwakho kwansuku zonke.

1. Quinoa

I-Quinoa ingenye yokudla okuthandwa kakhulu kwezempilo okwaziwa ngokuba nenani eliphezulu lokudla okunempilo. Ayina-gluten futhi inamaprotheni amaningi kunelayisi. Iqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile okwenza kube ukukhetha okuhle kwamaprotheni kwabadla inyama [3] .

Indlela yokupheka: Engxenyeni yesitsha se-quinoa engeza izinkomishi ezimbili zamanzi bese uyibilisa. Vala isitsha bese unciphisa ukushisa. Yimise imizuzu embalwa kuze kube yilapho amanzi esengene. Susa emlilweni bese uyivumela ukuthi iphumule imizuzu emihlanu. Ungangeza imifino oyikhethayo ngenkathi ubilisa i-quinoa.

2. Ibhali

Ibhali linokuthungwa okuhlafunayo nokunambitheka okusemhlabeni futhi liqukethe inani eliphezulu lamaprotheni nefayibha kunelayisi. Futhi inenani elihle lensimbi, i-magnesium, i-potassium, i-fiber, i-calcium namanye amavithamini namaminerali abalulekile [4] .

Ukupheka kanjani : Faka izinkomishi ezine zamanzi engxenyeni yesitsha sebhali eligutshuliwe. Yibilise imizuzu embalwa bese unciphisa ukushisa. Pheka ibhali imizuzu engama-25 kuya kwengama-30 lize lithambe. Susa emlilweni bese ukhipha amanzi amaningi kubhali ngaphambi kokuwadla.

3. Mzala

ICouscous ingumkhiqizo wokudla okusanhlamvu owenziwe ngofulawa we-durum ochotshoziwe noma ufulawa we-semolina. Kunezinhlobo ezintathu zomzala ezibandakanya iMoroccan, iLebanon ne-Israel. Umzala ophelele kakolweni uyindlela enempilo ngoba ucebile nge-fiber namaprotheni kunezinhlobonhlobo ezijwayelekile zomzala.

Indlela yokupheka: Kuhhafu wendishi yomzala wakhe wengeza uhhafu wendishi yamanzi uyilethe ngamathumba. Susa emlilweni bese uvumela umzala wakho ukuba aphumule imizuzu engu-5 ngaphambi kokuphaka. Ungangeza imifino oyithandayo ngenkathi ubilisa umzala wakho.

Ref Ref: Thekitchn

4. Irayisi le-Shirataki

Irayisi leShirataki kungenye indlela enempilo yelayisi. Irayisi le-Shirataki lenziwa ngempande ye-konjac futhi icebile ku-glucomannan, ifayibha yemvelo, encibilikiswa ngamanzi. IGlucomannan inezinzuzo ezahlukahlukene zezempilo ezikhonjisiwe ukuvimbela izifo eziningi ezingamahlalakhona [5] .

Indlela yokupheka: Hlanza irayisi le-shirataki kahle bese ulibilisa umzuzu owodwa. Epanini shisisa irayisi emlilweni ophakathi kuze kube yilapho loma. Ungakhonza ilayisi le-shirataki neminye imifino eshukumisayo.

5. Ukholifulawa okhanyisiwe

Ukholifulawa onothile kungenye indlela enhle kakhulu yelayisi. Ukholifulawa ungumthombo omuhle kavithamini C, i-fiber, i-manganese, i-potassium ne-vitamin K okunikela ezinzuzweni zayo eziningi zezempilo [6] . Ukuthungwa nokubukeka kokholifulawa onothile kubukeka kufana nokwerayisi eliphekiwe, ngakho-ke ungayishintsha kalula nelayisi.

Indlela yokupheka: Geza usike ukholifulawa ube yizicucu eziningi bese uwagcoba. Bese upheka ukholifulawa onothile ngomlilo ophakathi nendawo ngamafutha amancane. Pheka kuze ukholifulawa otshisiwe ube mnene futhi ube nsundu.

6. Iklabishi eliqotshiwe

Iklabishi liguquguquka ngokweqile elenza libe ngenye indlela enhle kakhulu kunelayisi. Iklabishi line-fiber eningi, uvithamini C, uvithamini K, i-calcium futhi iqukethe inani elincane likavithamini A, i-iron ne-magnesium [7] .

Indlela yokupheka: Geza usike iklabishi. Bese uyipheka ngamafutha amancane emlilweni ophakathi kuze kube yilapho ithamba. Ungabhangqa iklabishi ngemifino, amaqanda nenyama engenamafutha.

7. I-broccoli efakiwe

I-broccoli enamanani enye enye indlela enempilo yelayisi. I-Brokholi yindawo enamandla yokudla okunempilo egcwele amavithamini, amaminerali kanye nama-antioxidants. Le veggie enomsoco ingeza okunempilo ekudleni kwakho noma ngabe kuphekiwe noma kungaphekiwe [8] .

Indlela yokupheka: Gaya i-broccoli bese uyipheka ngomlilo ophakathi nentwana kawoyela.

I-Ref yesithombe: Isibani sokupheka

8. UFarro

I-Farro iyinhlamvu kakolweni ene-nutty flavour kanye nokuthungwa okungafuneki. Kuyindlela ephelele enempilo yelayisi. UFarrois ugcwele amaprotheni, ifayibha, amavithamini, amaminerali kanye nama-antioxidants [9] .

Indlela yokupheka: Faka izindebe ezintathu zamanzi ngesigamu sendishi ye-farro eyomile. Yilethe emathunjini bese uyipheka ize ithambe.

9. Freekeh

I-Freekeh iyinhlamvu ephelele ecebile ngezakhi eziningana ezifana ne-iron, i-calcium, i-zinc, i-fiber, i-magnesium ne-protein. I-infact, i-freekeh iqukethe amaprotheni amaningi futhi iphindwe kabili inani le-fiber kune-quinoa.

Indlela yokupheka: Hlanganisa inkomishi eyodwa ye-freekeh nezinkomishi ezimbili zamanzi. Yibilise imizuzu embalwa bese unciphisa ukushisa. Yibilise bese uyipheka imizuzu engama-20.

Ref Ref: ebay

10. Ukolweni weBulgur

Ukolweni waseBulgur uhlamvu okusanhlamvu olwenziwe ngokhula omisiwe, oqhekekile. Inama-calories amancane futhi inokuthungwa okufanayo nokunambitheka kwelayisi. Ukolweni waseBulgur ungumthombo omuhle we-magnesium, i-iron, i-manganese ne-fiber. Inikeza izinzuzo eziningi zezempilo njengokukhuthaza impilo yenhliziyo, ukwenza ngcono ukugaya, ukusiza ekwehliseni isisindo njll [10] .

Indlela yokupheka: Endishini engeza izinkomishi ezimbili zamanzi nenkomishi kakolweni ye-bulgur. Pheka ngomlilo ophakathi kuze kube yilapho ithenda. Khipha amanzi amaningi ngokweqile kukolweni we-bulgur ngaphambi kokuphaka.

Ukuphetha ...

I-quinoa, ukolweni we-bulgur, ibhali, iklabishi eliqoshiwe, ukholifulawa okhonyiwe, kanye ne-broccoli enonwisiwe, njll. Zama ukufaka ezinye izindlela ezinomsoco nezinempilo ekudleni kwakho kwansuku zonke.

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