Irayisi elimhlophe - ukwakheka nezakhiwo eziwusizo

IVietnam neThailand kubhekwa njengezwe lokusanhlamvu. Ukusuka lapho, cishe eminyakeni eyizinkulungwane eziyisithupha eyedlule, irayisi lasabalala kulo lonke elase-Asia naseNdiya, lase lifika eYurophu. Lapho nje bengabizi ilayisi elimhlophe ezikhathini zasendulo: "isipho sabonkulunkulu", "ukuphilisa okusanhlamvu", "igolide elimhlophe". UHippocrates walungiselela ingxube enomsoco elayisi noju kubantu base-Olimpiki basendulo, uNero wayebheka irayisi njengekhambi lazo zonke izifo, futhi abathengisi baseMpumalanga benza ingcebo yabo ngokuthumela okusanhlamvu kwamanye amazwe.

Ilayisi selibe yingxenye yesiko lamazwe amaningi futhi lihlala liyikudla okuthandwa kakhulu emhlabeni. Namuhla sizokhuluma ngezakhiwo zamabele, sixoxe ngezinzuzo nokulimaza komzimba.

Izinhlobo zerayisi

Kunezinhlobo ezingama-20 zelayisi emhlabeni, futhi ukuze siphendule umbuzo osiza kakhulu, sizohlola okusanhlamvu ngokuya ngemibandela ethile:

1. Umumo nosayizi... Okusanhlamvu okude, okuphakathi, okusanhlamvu okusanhlamvu - lena yimibhalo esiyibonayo emaphaketheni elayisi esitolo. Izinhlamvu ezinde kunazo zonke zifinyelela kumamilimitha ayi-8, kanti ubukhulu bukazungezile abudluli emihlanu.
2. Icubungula indlela. Akupholisiwe, kusongwe, kushunqiswe. I-brown (irayisi elinsundu noma elingalungiswa) ziyizinhlamvu kugobolondo. Izitokisi zisuswa ngokugaya bese kutholakala irayisi elimhlophe. I-steamed ilungiswa kusuka ensundu, ngokucubungula okusanhlamvu okusanhlamvu, kutholakala okusanhlamvu okuguquguqukayo, okunombala wegolide, okupholishiwe.
3. Umbala. Ilayisi limhlophe, nsundu, liphuzi, libomvu, futhi limnyama.

Ngeke sigxile encazelweni yezinhlobo zelayisi, sizokhumbula kuphela amagama athandwa kakhulu: basmati, arborio, aquatica, jasmine, camolino, devzira, valencia... Igama ngalinye lifihla umlando othakazelisayo womkhiqizo, izici zalo kanye nezinketho zokusetshenziswa ekuphekeni nakwezokwelapha. Kepha sizokutshela ngezindawo zelayisi elimhlophe, ukwakheka nezimpawu zalo.

Ukwakhiwa kwelayisi elimhlophe

Uma udla amagremu ayi-100 elayisi elimhlophe elibilisiwe, uthola okukodwa kokuthathu kokudla kwakho kwansuku zonke kwe-carbohydrate. Ngokuya ngokuqukethwe kwama-carbohydrate ayinkimbinkimbi, le cereal inezimbangi ezimbalwa: I-100 g iqukethe cishe ama-79% wezinhlanganisela ze-carbohydrate.

Okuqukethwe kwekhalori, i-BJU, amavithamini

Ake sixoxe ngokuqukethwe kwekhalori lelayisi: kumkhiqizo owomile - kusuka ku-300 kuye ku-370 kcal (kuya ngokuhlukahluka). Kodwa thina, njengabathengi, sinesithakazelo kumkhiqizo osuvele usuvele usetshenzisiwe, futhi lapha izinkomba zimi kanje: ngo-100 g wokusanhlamvu obilisiwe kusuka ku-100 kuye ku-120 kcal.

Noma ngubani oqapha indlela adla ngayo futhi alawule i-BJU uzodinga imininingwane:

Ngokuqondene nokwakheka kwamakhemikhali okusanhlamvu, ngeke kudumaze abalandeli bokudla okunempilo: i-phosphorus, i-potassium, i-magnesium, i-chlorine, i-iron, iodine, i-selenium - lolu akulona uhlu oluphelele lwezinto.

Ilayisi icebile ngamavithamini, liqukethe:

• i-B eyinkimbinkimbi, esiza isimiso sezinzwa;
• uvithamini E, i-antioxidant enamandla kanye ne-activator ye-protein synthesis emzimbeni;
• i-vitamin PP, noma i-niacin, ebuyisela i-lipid metabolism.

Kubalulekile ukwazi: okusanhlamvu akuqukethe i-gluten (amaprotheni yemifino). Ngakho-ke, irayisi ilungele izingane kanye nabantu abadala abane-allergen reaction.

Uhlu lwamavithamini nezakhi ekwakhiweni lunikeza ukuqonda okujwayelekile kwezinzuzo zomkhiqizo: i-phosphorus yenza kusebenze ukusebenza kwengqondo, i-iron ne-potassium kunomphumela omuhle emsebenzini wesistimu yenhliziyo nemithambo yegazi, uvithamini E usiza ukusheshisa izinqubo ze-metabolic, njll. Sizokutshela okuningi mayelana nezakhiwo ezizuzisayo nemikhawulo ngokuhamba kwesikhathi.

Ukunakwa! Lapho iguqulwa irayisi elinsundu, ilayisi elimhlophe eliphucuziwe lilahlekelwa ama-85% wezakhamzimba: amavithamini, i-fiber, ama-microelements. Inani lamabele liwa ikakhulukazi ngokuqinile kusukela ekulahlekelweni kwamavithamini ancibilika ngamafutha (A, E).

Ilayisi kwimenyu yesifo sikashukela

Okuqapheleka kakhulu ukufakwa kwelayisi ekudleni kwabanesifo sikashukela. Umkhiqizo unenkomba ephezulu kakhulu ye-glycemic (70). Ngaphezu kwalokho, inqubo yokugaya irayisi, ngenxa yekhono layo lokumunca uketshezi, inciphisa inqubo yokugaya. Ochwepheshe batusa ukuthi iziguli ezinesifo sikashukela zikhawulele ukusetshenziswa kwerayisi emhlophe epholishiwe. Inketho engcono kakhulu kungaba ukufaka inani elincane laleli cereal ezitsheni zemifino noma kumasaladi, noma ukufaka esikhundleni salo okusanhlamvu okusansundu nokushisayo.

Kepha kukhona okuhlukile: ngokwesibonelo, izinhlobo zerayisi okusanhlamvu okungapholishiwe basmati iqukethe amayunithi angama-50 we-GI futhi ayibangeli ushintsho olubukhali emazingeni e-glucose. Lolu hlobo lungasetshenziswa kancane ekudleni ngaphandle kokukhathazeka ngempilo.

Izinzuzo zelayisi elimhlophe

Isigqi sempilo yesimanje nemakethe yokudla eshintshiwe kusenza sikhethe izithako zemenyu yethu ngokucophelela. Siyayikhathalela impilo yabathandekayo, sifuna ukugcina isimo sethu somzimba, sinciphise ubungozi bokuhlaselwa yinhliziyo, abantu abasha ababhekene nakho nanamuhla. Kulo mongo, cabanga ngokusetshenziswa kwelayisi elimhlophe eliphucuziwe.

Ukwehlisa isisindo

Lisebenza kangakanani irayisi elimhlophe lokwehlisa isisindo? Ake siqaphele izinto eziyinhloko ezinikeza ilungelo lokufaka irayisi ekudleni kwalabo abanciphisa isisindo: ama-carbohydrate ayinkimbinkimbi agcwalisa ngokushesha, futhi okuqukethwe kwekhalori eliphansi kusiza ukuzigcina ulungile.

Siyakhumbula ukuthi i-100 g yelayisi elibilisiwe liqukethe kuphela i-120 kcal. Ukuqamba imenyu ngokuqukethwe kwekhalori ebangeni elisuka ku-1200 kuya ku-1800 kcal, ungafaka phakathi i-rice side dish noma i-pilaf yemifino (150-200 g) kuyo. Kodwa okuqukethwe kokugcina kwekhalori kwezitsha kuya ngendlela yokupheka kanye nazo zonke ezinye izinto. Isibonelo, inyama yengulube ethosiwe nelayisi elibilisiwe ngeke kukusize wehlise isisindo. Ochwepheshe batusa ukuhlanganisa izinhlelo zokudla okunempilo ngokukhetha izindlela ezilula nezinempilo zokucubungula ukudla: ukubhaka, ukubilisa, ukupheka.

Okubalulekile! Lapho ulungisa okusanhlamvu (ukugaya nokususa amagobolondo awusizo), irayisi elimhlophe lilahlekelwa izinto ezisebenza ngokuphila, okubaluleke kakhulu ekudleni kwezemidlalo. Eqinisweni, iphenduka ucezu lwesitashi. Futhi ukunciphisa isisindo, kungcono ukukufaka ngezinhlobo eziwusizo zokusanhlamvu - irayisi elinsundu noma elimnyama.

Ilayisi litholakala ezidlweni eziningana ezidumile. Kodwa-ke, khumbula ukuthi izidlo ze-mono zinemikhawulo futhi aziboniswa kuwo wonke umuntu. Uhlelo lokudla olususelwa elayisi eliphekiwe lodwa lizoba nomphumela osheshayo, kepha lungaba lwesikhashana.

Ukwehla kwesisindo nelayisi elimhlophe akubangelwa izakhiwo zayo ezizuzisayo, kepha kungenxa yomkhawulo omkhulu wezinye izinto ekudleni: amafutha, amaprotheni, amavithamini. Ukuhlolwa okunjalo kufanele kushiywe nganoma yikuphi ukwephulwa komgudu wamathumbu, ngokuzikhandla okwandisiwe komzimba. Kubantu abaphilile, ukuzila ukudla kwezinsuku "zelayisi" kanye nokufakwa kwelayisi elimhlophe eliphekwe kahle kuzoletha izinzuzo nemiphumela ebonakalayo. Ikakhulukazi uma uhlanganisa ukudla nokuhamba ngezinyawo, ukubhukuda, i-yoga noma ukuqina komzimba.

Ngokuvikela izifo zenhliziyo, uhlelo lwezinzwa, njll.

Ku-100 g welayisi cishe kune-300 mg ye-potassium, enikeza isizathu sokunaka umkhiqizo wawo wonke umuntu ongahlaselwa yizifo zesistimu yenhliziyo.

Ngaphezu kwe-potassium, i-calcium nensimbi ewusizo enhliziyweni, ilayisi linempahla eyingqayizivele: limunca uketshezi oluningi nosawoti, okuthuthukisa isimo semithambo yegazi, kulungise ukusebenza kwezinso, futhi kuqede i-edema.

Kumele uqaphele umphumela omuhle wokusebenzisa irayisi ezifweni zesistimu yezinzwa: amavithamini B, i-lecithin ne-tryptophan kusebenze izinqubo ze-metabolic nokuqinisa izinzwa.

Izinzuzo zelayisi zokuvimbela isifo i-Alzheimer's ziye zafakazelwa: inhlanganisela yamavithamini kanye nama-amino acid igcina isimiso sezinzwa sisesimweni esihle, yenza kusebenze ukusebenza kwengqondo futhi kubambezele ukukhula kwesifo sokuwohloka komqondo okunciphile.

Qaphela ukuthi lezi zinzuzo zihlobene. Uma ukukhetha kuphakathi kwamazambane othosiwe kusinqumelo nelayisi elimhlophe elibilisiwe, kufanele ukhethe iphalishi. Kuzo zonke ezinye izimo, izinzuzo zokudla ilayisi elibilisiwe, elinsundu noma elimnyama, lizoba likhulu kakhulu!

Okomgudu wokugaya ukudla

Uma kunezinkinga zesisu, kufanele ukwengeza okusanhlamvu okunomunyu ekudleni kwakho. Enye yazo ilayisi. Irayisi elibilisiwe elibilayo lilusizo kubantu abane-gastritis noma izilonda: iphalishi lizokwakha igobolondo elithambile ezindongeni zomphefumulo, libavikele ekucasukeni.

Uma kwenzeka ubuthi, ukugaya (kufaka phakathi izifo ezithathelwanayo), ukudla irayisi kuzosiza ukwenza izitulo ngokushesha, kuhlanzwe umzimba wobuthi, futhi kubuyiselwe i-microflora yamathumbu.

Inkomishi yelayisi ebilisiwe enezinhlanzi ezibhakiwe noma inyama epholile ngeke kube ukudla okuphelele kuphela, kodwa futhi izosiza ukuhlanza amathumbu akho. Kepha khumbula imithetho yokulungiselela umkhiqizo, zama ukuhlanganisa kahle izithako ezitsheni zakho hhayi ukudla ngokweqile.

Ukulimala kwelayisi elimhlophe nokuphikisana kokusetshenziswa

Kanye nezinzuzo, irayisi elimhlophe eliphucuziwe lingaletha ukulimala emzimbeni. Cabanga ngamacala lapho kufanele uyeke ukudla okusanhlamvu:

• Ukukhuluphala ngokweqile. Ezigulini ezinesisindo esiphakeme sokukhuluphala, indlela yokudla yakhiwa ngochwepheshe. Imizamo eqondiswe kuwe yokunciphisa isisindo ngokudla kwelayisi ingaholela ekungalingani okungathi sína kwamahomoni, iguqule ukunyakaza kwamathumbu futhi yenze inkinga ibe yimbi. Ngalesi sizathu, ilayisi eligayiwe elimhlophe lifakiwe ekudleni kweziguli ezikhuluphele kuphela ngemithamo enconywe ngudokotela.
• Izinkinga zamathumbu... Ukuqunjelwa akukwazi ukwelashwa ngelayisi. Ngokuphambene nalokho, ikhono lomkhiqizo lokumunca umswakama lizoholela ezinkingeni ezengeziwe.
• I-atherosclerosis nesifo sezinso... Ukusetshenziswa ngokweqile kwelayisi kuholela ekwakhekeni kwamatshe ezinso nokuvinjelwa kwemithambo yegazi. Ngakho-ke, uma kunezinkinga zezinso nemithambo yegazi, kufanelekile ukunciphisa ukusetshenziswa kwerayisi elipholishiwe elinamakhalori amaningi ngokunciphisa inani lezinsizakalo ngaphandle kwama-pilaf anamafutha, ama-paellas, izitsha eziseceleni nezososo ezigazingiwe ezivela kwimenyu.

Isiphetho

Ukufingqa, irayisi elimhlophe liphilile kunamazambane athosiwe ngesinqumelo. Kuyaqabukela kubangele ukungezwani komzimba futhi kulungele isifo sohudo. Kodwa-ke, ngokwakhiwa kwayo, lesi isitashi esivamile esinenani eliphansi lamavithamini namaminerali. Ukwehla kwesisindo ekudleni kwelayisi kuyadabukisa emzimbeni futhi kuholele ekushodeni kwamavithamini futhi kulandelwe izakhi. Uma ukhetha okusanhlamvu ukuze uthole ukudla okunempilo isikhathi eside, khetha irayisi elishubile, elinsundu noma elimnyama. Ziqukethe ama-carbs ahamba kancane futhi ziphilile kakhulu.

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