Irayisi elimnyama - ukwakheka nezakhiwo eziwusizo

Irayisi elimnyama akuyona into yokudla ejwayelekile. Akuhlobene nokudla okusanhlamvu okwaziwayo. Irayisi elimnyama liwumkhiqizo wamanzi asemanzini aseZizania (tsitsania). Ikhulile eJapan naseningizimu ye-Asia. Lesi sitshalo sathola igama laso ngenxa yokufana kwangaphandle kokuma kwezinhlamvu ngelayisi okusanhlamvu okusanhlamvu noma okusanhlamvu. Kodwa-ke, umkhiqizo wehlukile kwilayisi elijwayelekile ngombala, ukwakheka nezakhiwo.

Lo mkhiqizo wethulwa emashalofini ezitolo futhi uvame ukutholakala kuzincomo zabezomsoco. Namuhla sizoqonda izakhiwo zelayisi elimnyama bese sithola ukuthi izoletha ziphi izinzuzo uma kufakwa kwimenyu.

Ukwakheka nezakhiwo zelayisi elimnyama

Irayisi elimnyama linokwakheka okufanayo nakwezinye izinhlamvu. Inamaprotheni, amafutha, ama-carbohydrate, amavithamini namaminerali.

Ukwakhiwa kwelayisi elimnyama *:

* Inani lezinto elayisi elimnyama lincike ohlotsheni lwalo, ezinhlobonhlobo nendawo okuqoqwa kuyo.

** Lapho udweba imenyu enempilo, kufanele kukhunjulwe ukuthi okuqukethwe ikhalori okusanhlamvu okomile nomkhiqizo oqediwe kuhlukile.

*** Itafula likhombisa okuqukethwe kwe-sodium yelayisi elinyiwe. Ezinhlobonhlobo zasendle, izinga lamaminerali lingaphakama kaningana.

Amagroots acebile ngama-amino acid. Kubandakanya izinhlobo eziyi-18 kwezingama-20. Umbala omnyama wokusanhlamvu unqunywa ngama-anthocyanini aqukethwe okusanhlamvu. Lokhu okusanhlamvu kuqukethe amavithamini ancibilikayo anamafutha (D, E, A).

Inkomba ye-glycemic (GI) yomkhiqizo isukela kumayunithi angama-36 kuye kwangama-40. Le nkomba ikuvumela ukuthi usebenzise izitsha ngokususelwa kokudla okusanhlamvu kuzo zonke izinhlobo zokuphazamiseka kwemetabolism ye-carbohydrate, noma ngabe unesifo sikashukela. Kubalandeli bendlela yokuphila enempilo, izazi zokudla zincoma irayisi elimnyama ukuvimbela ukuphazamiseka okunjalo.

Izinzuzo zelayisi elimnyama

Izici zelayisi elimnyama namanje azaziwa kangako kubantu besikhathi sethu, kepha amaShayina awuthathe njengomkhiqizo onikeza ukuhlakanipha. E-China yasendulo, kwakungathandwa ngabantu. Ngenxa yokwanda okuphansi nokusebenza kanzima kokulima nokulungiselela, lo mkhiqizo wawutholakala kuphela emphakathini ophezulu. U-Emperor nomndeni wakhe babezazisa izitsha zamalayisi amnyama ngaphezu kwezinye izinhlobo zokusanhlamvu.

Irayisi elimnyama aligaywanga ngaphambili. Ngasikhathi sinye, igobolondo eliphezulu lezinhlamvu ligcina inani eliphezulu lezakhamzimba. Izinzuzo zelayisi elimnyama zinqunywa yizinto ezizenzayo.

Umkhiqizo unomphumela omuhle ku:

• izinqubo ze-metabolic;
• umzimba-usawoti umzimba;
• izinga lamavithamini namaminerali;
• inani lama-radicals wamahhala emzimbeni;
• izinqubo zokululama nokwakheka kwamaseli amasha, okubaluleke kakhulu ngesikhathi sokubuyela ekuqeqeshweni ngemuva kokulimala, ukusebenza, nokubeletha;
• ubuqotho bemithambo yegazi;
• inqubo yokuguga;
• peristalsis we wokugaya ukudla;
• izinga lobuthi emzimbeni.

Ake siqokomise umphumela ozuzayo ekwakhiweni kwegazi njengephuzu elihlukile. Isidingo somuntu omdala ngensimbi cishe singama-8 mg ngosuku. Irayisi elimnyama lingumholi phakathi kokusanhlamvu kokuqukethwe kwalesi sakhi. Njalo u-100 g womkhiqizo ophelile unikeza umzimba nge-4-5 mg yensimbi.

Isicelo emithini yendabuko

Imithi yendabuko ikwenze ngcono ukusetshenziswa kwelayisi lombusi amakhulu eminyaka.

Ngokuvamile, ngezinhloso zokwelapha, isetshenziswa ngendlela ye:

• okusanhlamvu okubilisiwe - okusanhlamvu okugeziwe kufakwe ihora elilodwa noma ubusuku bonke, ngemuva kwalokho kubiliswe ngaphandle kasawoti namafutha;
• okusanhlamvu okubilisiwe ngemuva kokufaka isikhathi eside;
• i-bran (okusanhlamvu okuchotshoziwe okuluhlaza);
• kuhlume okusanhlamvu.

Izici zokupheka ilayisi elimnyama elibilisiwe, uma kuqhathaniswa nezinye izinhlobo, bheka ithebula:

Lesi sitshalo sivame ukusetshenziselwa imithi yabantu:

• ukwehlisa amazinga e-cholesterol. Ukuze wenze lokhu, sebenzisa okusanhlamvu okubilisiwe (ngaphandle kasawoti) 100-200 g ngosuku. Ingahlukaniswa yaba ukudla okuningana futhi isetshenziswe kokubili njengesitsha esizimele futhi ngaphezu kwamasaladi, iyogathi, ushizi wekotishi, njll .;
• ukuqinisa izinzipho nezinwele. Ukwenza ngcono ukwakheka nokukhuthaza ukukhula, busetshenziswa buso obususelwa kwilayisi elimnyama. Faka uju, uwoyela we-sea buckthorn, i-burdock, njll. Ingxube yezinto ezisikiwe ezisikiwe kanye namafutha kugcotshwa ezimpandeni zezinwele bese kufudunyezwa ngaphansi kwesigqoko seshawa cishe imizuzu engama-40-60;
• ukuhlanza umzimba. Ukwenza lokhu, sebenzisa ilayisi elifakwe emanzini ngemuva kwemizuzu emi-5 yokubilisa. Okusanhlamvu okunjalo kuqukethe inani eliphansi lesitashi futhi kuhlanza ukukhanya kwemigudu yamathumbu njengesipanji;
• ukuvuselelwa kwesikhumba. Isifihla-buso esenziwe ngenhlanganisela yamabele abilisiwe namavithamini ancibilika anamafutha (E, A) kuvimbela ukuguga kwesikhumba, kuthuthukise ukondleka kwezingqimba ezingaphezulu. Ukungeza ukhilimu (esikhundleni sebhotela) kwilayisi kuthambisa izindawo ezinenkinga. Uzofinyelela umphumela obonakalayo ngokusetshenziswa okujwayelekile, ikakhulukazi ezigabeni zokuqala zoshintsho oluhlobene nobudala;
• ukuncipha komzimba. Isebenza njengesisekelo sezinhlanganisela, ukudla oku-mono, izinsuku zokuzila;
• silwe nezinqubo zokuvuvukala esikhunjeni. Ukusetshenziswa ngezihloko kwesiklubhu selayisi esimnyama kungavali izimbotshana, kunciphisa ukukhukhumala futhi kuqede nesikhumba. Ukuze wenze lokhu, okusanhlamvu okumanzi okuchoboziwe kufakwa ebusweni okususwe izimonyo imizuzu eyi-10-15. Isifihla-buso sigezwa ngamanzi afudumele ngaphandle kwensipho.

Uhlelo lokusebenza oluncane

Njengoba ine-GI ephansi, ilayisi ligcina izinga likashukela egazini elidingekayo isikhathi eside ngaphandle kwama-surge abalulekile. Lokhu kukugcina uzizwa ugcwele futhi kwenza ukuthi ukudla kube mnandi. Irayisi elimnyama lisetshenziswa ngempumelelo ekudleni kokudla okwehlisa isisindo ngabantu abanesifo sikashukela, ikakhulukazi ngesikhathi sokukhulelwa.

Cabanga ukusebenzisa ilayisi elimnyama lokwehlisa isisindo.

Ukudla kweMono irayisi esekelwe ukunciphisa ngempumelelo isisindo. Bahlanza amathumbu futhi basuse uketshezi oluningi emzimbeni. Ngasikhathi sinye, umphumela we-diuretic mncane, awubangeli ukulahleka kwezinto ezidingekayo zokulandela umkhondo. Njenganoma yikuphi ukudla kwe-mono, ilayisi linzima ekunamatheleni isikhathi eside.

Ukudla okuhlanganisiwe. Kulula ukuphatha. Imenyu ithuthukiswa kucatshangelwa ibhalansi edingekayo yamaprotheni, amafutha nama-carbohydrate. Ukudla okunjalo mancane amathuba okuthi kwehle isisindo. Izindlela zokupheka ezahlukahlukene zokupheka ilayisi nezitsha ezivela kulo zisiza ukuqamba hhayi kuphela impilo enempilo, kepha futhi nemenyu emnandi.

Inconyelwe ukuhlanganiswa nelayisi elimnyama:

• imidumba (udali, ubhontshisi, njll.);
• imifino;
• imikhiqizo yobisi ephansi enamafutha;
• ibele lezinkukhu elibilisiwe;
• izinhlanzi ezondile;
• izithelo.

Lapho ukhetha izithako zerayisi elimnyama, gcina umgomo wokudla engqondweni - ukunciphisa umzimba. Ukudla okunekhalori eliphakeme (ushokoledi, ibhotela, izinsuku, njll.) Kukhishwa ngokuphelele ekudleni, noma kudliwe ngobuningi.

Izinsuku zokuzila... It is kabanzi ukugcina isisindo ngemuva kwesisindo. Kulokhu, irayisi elibilisiwe lidliwa usuku olungu-1 ngesonto. Amanzi (okungenani amalitha ama-2) kanye netiye yamakhambi ziyahambisana nokudla. Kulokhu, kunconywa ukudla okuyingxenye (izikhathi ezi-5-6 ngosuku).

Izinzuzo zeCCC

Ngokunciphisa amazinga we-cholesterol nokuthinta amandla we-vascular, irayisi linomphumela omuhle ohlelweni lwe-cardiovascular system (CVS).

Kungezwe ekudleni:

• ngesikhathi sokuvuselelwa;
• ukuvimbela izingozi zemithambo yegazi (isifo senhliziyo nokushaywa unhlangothi, okubangelwa isifo sokuqina kwemithambo yegazi);
• ngesikhathi sokuqeqeshwa kokukhuthazela.

Ukwehlisa amazinga e-cholesterol asimeme, ukusetshenziswa njalo kwelayisi elimnyama kubalulekile. Ukudla kwayo okukodwa akunamthelela obonakalayo ekuguqulweni komzimba kwamafutha.

Izinzuzo zomgudu wokugaya ukudla

Uhlelo lokugaya ukudla luthintana ngqo nomkhiqizo, ngakho-ke umphumela walo kumgudu wamathumbu ubalulekile.

Irayisi elimnyama:

• kuvusa i-peristalsis yamathumbu;
• isula inkanyiso yemfucumfucu yokudla;
• ijwayele ukusebenza kwamathumbu.

Irayisi elimnyama likhanya kakhulu kunomhlophe. Kucasula kakhulu izindonga zomgudu wamathumbu, ngakho-ke kubekezelelwa kangcono ngokuhlanganiswa neminye imikhiqizo.

Ukulimala kwelayisi elimnyama

Iningi labantu libekezelela ilayisi elimnyama kahle. Kodwa-ke, imiphumela engathandeki nayo kungenzeka.

Ukulimala kwelayisi elimnyama kubonakala ngale ndlela:

• ukuphazamiseka kwendlela yokugaya ukudla. Uma kwenzeka ukwanda kwezifo kohlelo lokugaya ukudla, ukusetshenziswa komkhiqizo kuholela ekuwohlokeni kwenhlalakahle, ukwanda kwesifo sohudo nokwandisa isikhathi sokululama;
• ukusabela okweqile. Isenzakalo esingajwayelekile neze. Ilayisi ayina-gluten futhi ayinconyelwa abanenkinga yokungezwani komzimba. Kodwa-ke, kukhona ukusabela ngakunye kumkhiqizo. Ukuqubuka kwesikhumba nokukhula kwesifuba somoya kuvame ukuthinta izingane;
• ukuwohloka kokusebenza kwezinso. Ilayisi yandisa ukuphuma kwamanzi futhi ibangela izinkinga ekuhlulekeni kwezinso;
• ukuwohloka kwenhlalakahle kubantu abanesifo sikashukela. Kuvela ngokusetshenziswa ngokweqile komkhiqizo.

Yikuphi ukuphikisana nokuqapha kokudla ilayisi elimnyama?

Irayisi elimnyama lingumkhiqizo ongenangozi. Akunconyelwe ukuyisebenzisa lapho:

• ukungabekezelelani komuntu ngamunye;
• ukubhebhetheka kwezifo zomgudu wamathumbu, izinso;
• decompensation sikashukela.

Ukuthola izinzuzo lapho usebenzisa umkhiqizo, landela le mithetho elula:

1. Pheka ilayisi kahle ngokupheka ngaphambi kokufaka amanzi nangokunwebeka.
2. Thenga okusanhlamvu kwekhwalithi. Inkohliso edayiwe nayo iyashintsha umbala wamanzi, kepha i-pigment yayo ingasuswa ngesenzo somshini noma igezwe. Amanzi odayi wokufakelwa awushintshi umbala lapho kufakwa uviniga. Umbala wemvelo uphenduka ubomvu.
3. Khuluma nodokotela wakho ngaphambi kokusebenzisa i-mono diet.
4. Lapho wethula umkhiqizo omusha ekudleni kwakho okokuqala, zikhawulele ekudleni ingxenye encane yelayisi.

Isiphetho

Irayisi elimnyama ukudla okulinganiselayo okunothile ngamaminerali namavithamini. Kukufanele kahle ukudla okunomsoco okunesisindo esiningi, ingozi ye-CVS nezifo zamathumbu. Ngokukhetha okusanhlamvu okusezingeni eliphakeme futhi ukusebenzise njalo ngamanani amancane (kufika ku-200 g ngosuku), uzofinyelela kumthelela omuhle hhayi kwisibalo sakho kuphela, kodwa nakwimpilo yakho.

Bukela ividiyo: करकरत शव. करकरत शव बनवणयसठ पठत टक ह एक गषट. Besan shev. Crispy shev recipe (Novemba 2024).