Irayisi lingenye yokudla okuyisisekelo ekudleni komuntu. Ingumthombo obalulekile wama-carbohydrate adingekayo ukuxhasa ukusebenza kobuchopho nemisipha, ukusebenza komzimba kanye nengqondo. Ngenxa yokuqukethwe kwekhalori elayisi, lesi sitshalo se-cereal saziswa kakhulu njengokolweni nokunye okusanhlamvu. Ulimi lwesiShayina luneze nokubingelela okuhumusha ngokwezwi nezwi ukuthi "ngabe usuyidlile ilayisi?", Okukhombisa ukubaluleka kwalo mkhiqizo ekudleni kwesizwe esikhulu kunazo zonke emhlabeni.
Hhayi iChina kuphela, kepha neJapan, iThailand, iKorea, iNdiya, kanye ne-Afrika, iNingizimu Melika isebenzisa ilayisi ekudleni ngakunye njengesitsha eseceleni senyama nenhlanzi. Namuhla, ilayisi lisetshenziswa njengesithako esiyinhloko ezinhlobonhlobo zezitsha zemifino nezingadli imifino kuphela:
- ama-sushi rolls;
- pilaf;
- i-risotto;
- i-biriyani;
- ukhari.
Ngokuqondene neYurophu neNyakatho Melika, ilayisi liyathandwa emasikweni ahlukahlukene okupheka, kepha okusanhlamvu, ikakhulukazi ukolweni nophuma kulo oyinhloko, isinkwa, kuncintisana nalo. Ngokwesiko lethu, ukuthandwa kwelayisi kungenxa yezibopho zamasiko nezomlando namazwe aseMpumalanga Ephakathi. IPlov, isidlo sikazwelonke saseKazakh nesi-Uzbek, sesimiswe ngokuqinile ekudleni kwamaSlavic.
Kepha kulabo abalwela ukudla ngokufanele, bazigcine bephilile, bafuna ukwakha ubukhulu bemisipha, amandla nokukhuthazela, udaba lokudla ilayisi luyimpikiswano enkulu. Yize kunenani eliphakeme lokudla okunempilo, izazi zokudla kanye nabaqeqeshi bokuqina komzimba batusa ukukhawulela noma ukugwema irayisi. Ake sithole ukuthi ilayisi lingasiza kanjani noma, kunalokho, libe yingozi empilweni, ekunciphiseni isisindo kanye nokudla okunempilo.
Okuqukethwe kwekhalori kwezinhlobo ezahlukene zelayisi
Ngezansi kwetafula eliqhathanisa inani lokudla okunempilo, ama-calories kanye nenkomba ye-glycemic.
| Okunhlobonhlobo | Okuqukethwe kwekhalori, kcal ngamagremu ayi-100 | Amaprotheni, igramu | Amafutha, igramu | Ama-carbohydrate, igramu | I-GI |
| Mhlophe | 334 | 6,7 | 0,7 | 78,9 | 50 |
| UBrown | 337 | 7,4 | 1,8 | 72,9 | 50 |
| Okubomvu akupholisiwe | 362 | 10,5 | 2,5 | 70,5 | 55 |
| UBrown | 331 | 6,3 | 4,4 | 65,1 | 55 |
| Mnyama (endle) | 357 | 15,0 | 1,1 | 75, 0 | 50 |
Njengoba ukwazi ukubona, akukho mehluko ophawulekayo kokuqukethwe kwekhalori phakathi kwezinhlobo ezahlukahlukene zerayisi. Elinomsoco kakhulu kwakuyirayisi elibomvu elinsundu, kepha ngenxa yokuqukethwe okwandisiwe kwamaprotheni namafutha. Irayisi elimnyama liyambamba, yize, ngokunengqondo, bekufanele kube yikhalori eliphakeme kunawo wonke.
Kungaphethwa ngokuthi izinhlobonhlobo zokusanhlamvu eziwusizo kakhulu kuzoba ilayisi elinsundu, eliqukethe inani eliphakeme le-fiber, futhi ngalo - ama-tocopherols, i-iron, i-magnesium, amavithamini we-B nama-amino acid abalulekile. Ngaphezu kwalokho, inkomba ye-glycemic yezinhlobo ezahlukahlukene icishe ifane.
Izakhiwo eziwusizo nokwakheka kwelayisi
Namuhla kunezinhlobonhlobo zelayisi, kepha leyo esikujwayele ukuyibona emashalofini ezitolo eduze kwe-buckwheat, i-semolina, ibhali nokunye okusanhlamvu kumhlophe kupholishiwe nxazonke noma irayisi okusanhlamvu okubilisiwe. Izinhlobo ezibiza kakhulu zalesi siko azivamile kangako - nsundu, obomvu, nsundu, esisetshenziselwa ukubheka njengohlobo lokudla lomkhiqizo. Kodwa ingabe kunjalo ngempela? Ngabe kungcono ngempela ukuthi isibalo singasebenzisi ilayisi elimhlophe eliphucuziwe, kodwa nsundu noma limnyama.
Irayisi elimhlophe
Okokuqala, ake sibheke izinzuzo zezempilo zerayisi elimhlophe elithengiwe elithengwe esitolo elithenjiwe njalo. Ngesikhathi sokucubungula, okusanhlamvu kuyasuswa kuwo wonke amagobolondo aqinile, futhi ngawo - izakhamzimba ezibaluleke kakhulu, amavithamini kanye nezinto ezincane. Umphumela uba okusanhlamvu okune-carbohydrate ephezulu, okunesitashi kanye nekhalori ephezulu enenkomba ephezulu ye-glycemic.
Ividiyo eningiliziwe mayelana nelayisi elimhlophe lomsubathi owomisayo:
Okuqukethwe kwe-BJU nekhalori
Ngakho-ke, okuqukethwe ikhalori lelayisi ngamagremu ayi-100 kungama-334 kcal. Labo abazi okuningi ngokudla okunomsoco futhi bagcine ubukhulu be-BJU ekudleni kwabo sebevele bazi ukuthi amagremu ayi-100 alo mkhiqizo cishe angukudla kwansuku zonke kwawo wonke ama-carbohydrate. Njengephesenti, ungabona futhi ukuthi ama-carbohydrate ayatholakala ekwakhiweni kwelayisi: nge-100 g yamabele, kubalwa ama-78.9 g we-carbohydrate enetha, okuyi-16.1% yengqikithi yekhalori yomkhiqizo. Kunamafutha ambalwa kakhulu esikweni - ama-0.7 g kuphela nge-100 g yento eyomile. Kukhona amaprotheni athe xaxa - 6.7 g, okuyi-1.4% yengqikithi yekhalori.
Ngokusobala, inkomba ye-glycemic (GI) yelayisi elimhlophe ejwayelekile nayo iphezulu kumayunithi angama-50. Lokhu kubhekwa njengokuphikisana kokudla okunomsoco nge-insulin ukumelana nesifo sikashukela, kepha labo abakhetha ukusebenzisa ukudla okune-carb ephansi yokwehlisa isisindo (i-Kremlin, i-Atkins) babona irayisi njengenhlangano engafanele. Kubasubathi abafuna ukwakha imisipha noma amandla, ukudla ilayisi kuyamukeleka. kepha kufanele ibe ngaphakathi kokuqukethwe kwekhalori eliphelele futhi ingadluli iphesenti le-BZHU.
Ukudla okuphezulu kwe-carb okuhlose ukwakha isisindo semisipha, iphesenti lama-carbohydrate kuya kumafutha namaprotheni yi-60/25/15. Ngakho-ke, irayisi lingena kahle kulolu hlelo.
Kepha kokudla okune-carb ephansi yokwehlisa isisindo nokushiswa kwamafutha, ama-carbohydrate emafutheni nasemaprotheni kufanele abe kwisilinganiso se-25/35/40. Kunconywa ukuthi le imifino emisha noma eyisitshulu kanye nezinye izithelo ezingezona ezesitashi ukugcina ukusebenza okujwayelekile kwamathumbu. Ngakho-ke, irayisi alihambisani kahle nalesi simiso.
Inani lokudla okunempilo kwezinhlobo ezahlukene zelayisi
Ukuze uthole umsoco ofanele, ukunciphisa isisindo nokugcina isisindo esinempilo, kubalulekile ukwazi hhayi kuphela inani lamandla okudla, kepha futhi nezici ezithile zokulungiselela kanye nokumuncwa komzimba. Isibonelo, uma sikhuluma ngokuqukethwe kwekhalori elayisi elingu-334 kcal, sisho okusanhlamvu okuluhlaza. Ngesikhathi sokupheka, iqoqa amanzi futhi inyuse ivolumu ngezikhathi ezi-2-2.5. Njengoba amanzi engenawo amakhalori, umkhiqizo ngokwemvelo uba nomsoco omncane.
Ngakho-ke, okuqukethwe kwekhalori lelayisi eliqediwe (elibilisiwe) selivele liyi-116 kcal. Ngakho-ke ubala kanjani ama-calories bese udla ilayisi ukugwema ukuzuza kwesisindo? Kunconywa ukukala okusanhlamvu okuluhlaza ngaphambi kokupheka nokubala inani lama-kilocalori ngalo lonke isisindo somkhiqizo. Ungesabi: ubukhulu bengxenye eyodwa yelayisi ngomuntu ngamunye abukho ngaphezu kwenkomishi engu-1/3, engeqi ku-300-334 kcal.
Yiliphi irayisi elinempilo kunazo zonke?
Kukholelwa ukuthi ukuthola umsoco ofanele, ilayisi elimhlophe eliphucuziwe lithathelwa indawo engcono nge-basmati noma nelayisi lasendle elibizayo. Ngempela, lezi zinhlobo zokusanhlamvu, ngokungafani nelayisi elimhlophe, azenziwanga ngokucubungula okunjalo futhi zigcina izinto eziningi eziwusizo nezakha umzimba. Isibonelo, irayisi elinsundu - okuyilo eligcina ingxenye enkulu yegobolondo lalo - liqukethe inani eliphakeme lamavithamini e-magnesium ne-B. Irayisi elibomvu, nalo, liqukethe i-iron ne-potassium eningi.
Kepha ngabe lokhu kusho ukuthi baba ngcono elayisi elimhlophe eliphucuziwe, futhi banciphise isisindo kusuka kubomvu noma kubasmati? Lutho neze! Ngokudla okunomsoco nokunciphisa umzimba, akunandaba ukuthi yiluphi uhlobo lwelayisi oludliwayo. Okuqukethwe kwekhalori kwezinhlobo ezahlukahlukene zerayisi kucishe kufane futhi kusuka ku-330-365 kcal nge-100 g yomkhiqizo owomile. Ngakho-ke kungani ezinye izinhlobo - ezinsundu, ezibomvu, zasendle, noma ezimnyama - zibhekwa njengokudla?
Konke kumayelana nenani elikhulu le-fiber, okulungele ukugaya. Inkomba yokushisa - inkomba yokuthi umzimba uchitha amandla angakanani ekugayeni umkhiqizo nawo uphezulu. Kepha erayisi elimhlophe lincane kakhulu, ngoba okusanhlamvu abilisiwe kumuncwa ngokushesha. Izinhlobo ezimnyama, ezinsundu nezibomvu, ngenxa yokuqukethwe kwayo okunenqwaba yefibre, zinika umuzwa omude wokugcwala, ugcwalise isisu, futhi kungabangeli ukwanda kwe-insulin egazini. Ngenxa yefayibha nezinye izinto eziqinile, kuzoba nama-calories ambalwa kanye ne-carbs ekuphakelweni okulodwa kwelayisi lasendle noma elimnyama, okwenza kube nempilo ekudleni.
Isiphetho
Akunangqondo ukuzincisha umkhiqizo ofana nelayisi uma uvele unamathele ezimisweni zokudla okunomsoco. Kuyisiko elibalulekile elinika umzimba amandla empilo nomsebenzi. Mane unamathele kumaprotheni wakho wokudla, amaphesenti we-fat ne-carbohydrate nama-calories nsuku zonke. Kunconywa ukuthi ulawule ngokucophelela lokhu okugcina uma ufuna ukunciphisa isisindo, kepha akufanele ulahle ngokuphelele i-pilaf yakho oyithandayo noma i-risotto - vele unciphise ingxenye.
