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Irayisi, ifomu eliyisisekelo lokudla kwamaNdiya, lingenza izimanga uma kukhulunywa ngemigomo yakho yokwehlisa isisindo. Ilayisi yinto amaNdiya aseNingizimu angenakucabanga ukuthi angaphila ngaphandle kwayo, futhi kuhlanganiswe neqiniso lokuthi kungasiza ukunciphisa isisindo, yini enye esiyidingayo?
Lo mbhalo uzokunikeza incazelo eningiliziwe yezinhlobonhlobo zerayisi laphaya nezinye zezinzuzo zezempilo ezingakholeki eza nazo. Ukudla ama-calories ambalwa kuyisihluthulelo sokwehlisa isisindo nokudla ilayisi kuyindlela engcono yokwenza lokho. Luhlobo olulungile lwerayisi kuphela oludingekayo ukukusiza ukuthi ufeze lokho okubhekiswe kukho. Konke okudingeka ukwenze ukudlula kule ndatshana ukuze wazi okulungile hhayi. Ubungazi yini ukuthi isitsha sakho sansuku zonke sizokusiza ukuthi uzuze isibalo esithandekayo, akunjalo?
Kulesi sihloko, sizoxoxa ngezinhlobo ezine eziphambili zelayisi - irayisi elimhlophe, irayisi elinsundu, irayisi lasendle nelayisi elibomvu. Kulezi zinhlobonhlobo, sizokusiza ukhethe inketho engcono kakhulu ezokusiza ukuthi uchithe lawo kilos angadingekile. Bheka.
Ilayisi elimhlophe
Irayisi elimhlophe alinazo zonke izakhi zalo ngenxa yenqubo yalo engabaleki yokugaya. Le rayisi egayiwe nayo iyapholishwa ngaphambi kokuba iye emakethe. Ngaphandle kokususa ikhoba ne-bran, izakhamzimba ezibalulekile nazo ziyakhunyulwa kule nqubo.
a. Amakhabhohayidrethi: Irayisi elimhlophe linikeza cishe ama-gramu angama-53 ama-carbohydrate. Kepha inani lefayibha yokudla ekukhonzeni ilayisi elimhlophe liphansi ngokufana nezinye izinhlobo zelayisi. Imicu yokudla iyimpoqo ekudleni kwethu kwansuku zonke, ngoba isiza ukwehlisa amazinga e-cholesterol.
b. Amaminerali: Irayisi elimhlophe liqukethe ama-milligram angama-2.8 ensimbi nama-micrograms ayi-108 we-folate. Amavithamini namaminerali amaningi ayasuswa ngemuva kwenqubo yokugaya.
c. Amafutha Namaphrotheni: Irayisi elimhlophe linamafutha angu-0,5 no-4 amagremu wamaprotheni. Lokhu kungaphansi kokudla okunconyiwe okumaphakathi komzimba onempilo.
Inkomishi uhhafu welayisi eliphekiwe ngosuku lanele, ukukhipha lawo maphawundi angafuneki.
- Njengoba kushiwo ngaphambili, ilayisi elimhlophe aliqukethe inani elidingekayo le-fiber yokudla, okuyiyona nto ebaluleke kakhulu edingekayo ekunciphiseni isisindo.
Ilayisi Elimnyama:
Irayisi elinsundu ilayisi eliphelele lokusanhlamvu futhi liyindlela yokudla okunempilo kunelayisi elimhlophe. Ngokungafani nelayisi elimhlophe, i-bran iyagcinwa ngakho-ke irayisi elinsundu lingumthombo ocebile wamavithamini namaminerali. Umehluko omkhulu kuphela ovelayo phakathi kwelayisi elimhlophe nelinsundu yindlela elungiswa ngayo ngaphambi kokuthi ingene emakethe.
a. I-fiber yokudla: Le rayisi iqukethe cishe u-4 amagremu wefayibha yokudla, okungaba ngu-14% wokudla kwama-khalori ka-2000. Ama-freaks wokuqina kufanele agcine izindlebe zawo zivulekile kulokhu.
b. Amafutha Namaphrotheni: Irayisi elinsundu liqukethe cishe amagremu ama-2 amafutha kanye no-24 amagremu wamaprotheni ngokudla ngakunye.
c. Amakhabhohayidrethi: Iqukethe cishe ama-gramu angama-45 ama-carbohydrate, okuma-15% we-2000-calorie diet.
d. Amaminerali: Irayisi elimhlophe line-2% ne-5% ye-calcium nensimbi, ngokulandelana, kokudla okungama-2000-khalori futhi cishe nge-10 mg ye-sodium.
Irayisi elinsundu ukudla okunempilo yenhliziyo futhi liyasivikela ezifweni ezahlukahlukene nasezifweni ezinjengomdlavuza nesifo sikashukela. Iphinde ahlanganiswe izakhiwo anti-inflammatory. Irayisi elinsundu ngeke nje lisize ekwehliseni isisindo, kodwa lizosisiza futhi nokugcina isisindo esinempilo. Ukudla okusanhlamvu okuphelele kuzosisiza ukuthi silahlekelwe amanoni amaningi esigabeni esiphakathi nelayisi elinsundu yilokho okudingayo ukukufeza lokho! Ngaphezu kwalokho, inamandla amancane futhi isenza sizizwe sigcwele ngokwengeziwe, yingakho sikuvimba ekudleni okunye okuthandekayo okusetafuleni.
Inkomishi yelayisi elinsundu ntambama izosiza imigomo yakho yokwehlisa isisindo.
Ilayisi Lasendle:
Irayisi lasendle akuyona irayisi ozohlangana nayo kaningi. Ngokuvamile itshalwa esifundeni sesiziba futhi inamaprotheni amaningi kakhulu.
a. Amakhabhohayidrethi: Irayisi lasendle liqukethe amagremu angama-75 ama-carbohydrate kanye no-6 amagremu wefayibha yokudla.
b. Amafutha Namaphrotheni: Iqukethe u-1.1 amagremu amafutha kanye no-3.99 amagremu wamaprotheni.
c. Amaminerali: Irayisi lasendle linama-7 mg we-sodium no-427 amagremu we-potassium.
Irayisi lasendle lisiza ukukhulisa amasosha ethu omzimba kanye nezinsiza enqubeni yokugaya ukudla. Irayisi lasendle libuye liqinise ithambo ngenxa yenani elinomusa lamaminerali aqukethwe kulo. Izinga lama-antioxidants ezinhlobonhlobo zelayisi lasendle lisebenza njengemanthra yokulwa nokuguga yabo bonke! Irayisi lasendle linama-calories aphansi ngakho-ke livimbela ukukhuluphala. Ukuba wukudla okungenamithambo kusivimba ekudleni ngokweqile ngenxa yokuqukethwe kwalo okune-fiber eningi. Inkomishi yelayisi lasendle ngesidlo esisodwa esiyisikwele konke okudingayo ukwenza lula izinhloso zakho zokwehlisa isisindo.
Ilayisi Elibomvu:
Umbala obomvu elayisi elibomvu uqhamuka ngenxa ye-anthocyanin, okuyi-pigment encibilikiswa ngamanzi enephunga. Inani layo lokudla okunomsoco liphakeme uma liqhathaniswa nezinye izinhlobo zelayisi.
a. Amafutha Namaphrotheni: Inkomishi eyodwa yelayisi elibomvu eliphekiwe iqukethe 2 amagremu amafutha kanye no-5 gram wamaprotheni.
b. I-Fiber Yezokudla: Irayisi elibomvu liqukethe cishe ama-4 amagremu we-fiber yokudla okususelwa kukudla okungama-2000-khalori.
c. Amaminerali: It has mayelana 10 mg sodium.
Irayisi elibomvu liqukethe uvithamini B6 osiza ekusebenzeni kahle kwezitho. Ngaphezu kwalokho, ukuba khona kwengxenye ebizwa nge-monacolin K kusiza ekwehliseni izinga eliphakeme le-cholesterol emzimbeni. Irayisi elibomvu nalo licebile ku-fiber futhi lengeza umzimba ngamandla. Kuphinde kwehlise nengozi yokukhuluphala, ngoba ayinamafutha ngokuphelele. Ukudla irayisi elibomvu nsuku zonke kuzosisiza ukuthi sehlise amakhilogremu ambalwa.
Indebe yengxenye yelayisi elibomvu ingaphezu kokwanele ukwengeza imigomo yakho yokulahlekelwa isisindo.
Ngaphandle kohlu, siphakamisa ukuthi irayisi elinsundu liyindlela engcono kakhulu yokusiza ukwehla kwesisindo ngenxa yamandla aso aphansi. Bese kufika ilayisi lasendle njengoba likhululekile futhi ekugcineni ilayisi elibomvu njengoba lingenamafutha.
