Irayisi elinsundu - ukwakheka nezakhiwo eziwusizo

Lapho ukhetha uhlobo lwelayisi lokupheka ukudla okunempilo, kunzima ukuhamba ngendlela efanele phakathi kwenqwaba yamaphakeji anemibala emashalofini ezitolo. Esitolo esikhulu ngokwesilinganiso kunezinhlobo ezi-5 nezinhlobo ezingaphezu kwezingu-10 zalokhu okusanhlamvu. Ukuze senze ukukhetha okulungile, ake sibheke kwabaneminyaka eyikhulu abahlakaniphile base-Asia. Isisekelo sokudla kwabo ukonga intsha, impilo nokuvumelana ilayisi elinsundu (nsundu, impahla). Kungani? Ake sikuthole

Ukwakhiwa nezindawo zerayisi onsundu

Ilayisi lingene ngokuqinile ekudleni kwamazwe ase-Asia hhayi kuphela, lapho lilethwe khona. Sekuyinto yokudla okuyisisekelo esiyinhloko e-Europe naseMelika. Ilayisi lithandwa kakhulu kubantu bomhlaba ukuthi lifakiwe ekudleni kukazwelonke kwamazwe amaningi (iChina, iJapane, iThailand, iSpain, njll.). Isetshenziselwa ukwenza ama-noodle, amakhekhe acabalele, amasaladi, i-risotto, iphalishi, i-pilaf, i-paella, ama-pancake, isinkwa, ophaya, iwayini, njll.

Okusiza kakhulu ilayisi elinsundu. Ihlukile kokumhlophe okujwayelekile ngendlela yokucubungula kwangaphambili. Ngesikhathi sokulungiselela okusanhlamvu, i-croup enjalo ilahlekelwa kuphela ingubo yembali engaphandle, engadleki. Zonke ezinye izingqimba zokusanhlamvu zigcinwe ngokuphelele futhi zinephunga le-nutty nokunambitheka.

Inqwaba yamafutha, amavithamini (ikakhulukazi ancibilikayo amafutha), i-cellulose nezinye izakhamzimba ezisebenza ngokuqukethwe kutholakala ezingqimbeni ezingaphandle. Inani labo liyancipha liye maphakathi nenhlamvu. Ku-endosperm yangaphakathi, isitashi nenani eliphansi lezinto zokulandela ngomkhondo namavithamini kuhlala.

Irayisi elimhlophe litholakala ngokugaya impahla iye ku-endosperm. Kulokhu, zonke izinto eziwusizo ziyanqunywa, kufaka phakathi lezo ezisegazini lokusanhlamvu. Ngakho-ke, ukwakheka kwelayisi elinsundu kucebile kunokumhlophe.

ICargo * iqukethe:

* Ukuhlungwa kwezinto elayisi elinsundu kuya ngezinhlobonhlobo zazo nesifunda.

** Lapho udweba ukudla komsubathi, kuyadingeka ukuthi ucabangele ukuthi okusanhlamvu okomile kwehlukile kokuqukethwe kwekhalori kokudla okusanhlamvu okuphekiwe.

Irayisi elinsundu liqukethe zonke izinto ezizuzisayo zamagobolondo angaphandle adliwayo, ngakho-ke, liwusizo kakhulu ngama-20-27% kunelayisi elishubile.

Izici ezizuzisayo zelayisi elinsundu ziphakeme kunelayisi elimhlophe. Yize iqiniso lokuthi inani lama-carbohydrate elithwele impahla liphezulu, liphakeme kakhulu kwifayibha yokudla. Inani eliphelele likashukela ezinhlamvini ansundu lifaka i-fiber yezingqimba ezingenhla (igobolondo le-bran). Inani le-fiber yokudla lifinyelela ku-14-16 g (nge-100 g ngayinye). Inkomba ye-glycemic (GI) yemithwalo ingamayunithi angama-45-50. Ngesikhathi esifanayo, umthwalo awubangeli ukweqa emazingeni eglucose egazini. Ama-carbohydrate aserayisi ansundu amuncwa kancane. Zikugcina uzizwa ugcwele isikhathi eside uma kuqhathaniswa nezinhlobo ezimhlophe.

Imithwalo ephansi ye-GI ifaniswa ne-buckwheat. Lokhu kuvumela ukusetshenziswa kwelayisi elinsundu kwimenyu yabasubathi esikhathini sangaphambi komncintiswano ngaphandle kokwesaba ukwakheka kwezicubu ze-adipose.

Irayisi elinsundu liwuthinta kanjani umzimba womuntu?

Umphumela welayisi elinsundu emzimbeni uncike kumvamisa wokusetshenziswa kwalo. Ukudla okukodwa kwephalishi lelayisi ngeke kuthinte kakhulu inhlalakahle yomsubathi. Kepha ngokwenza lokhu okusanhlamvu kube isisekelo sokudla kwakho, uzobeka isisekelo sokudla okunempilo.

I-Cargo inomthelela omuhle ku-metabolism, ukusebenza kokugaya ukudla, amasistimu we-vascular kanye ne-nervous.

Irayisi Elinsundu:

• kuvusa ukudluliswa kwemizwa yezinzwa. Ngasikhathi sinye, ukulala kuyathuthuka, ukumelana nengcindezi, ukunakwa kuyanda, nokubonakaliswa kokucindezeleka kuyancipha. Ukusetshenziswa kwayo kunconywa ikakhulukazi kubamele bezemidlalo lapho isivinini sokuphendula sibalulekile (ukudubula kulitshe elihambayo, ithenisi, njll.);
• kuvusa ukujikeleza kwegazi. Yehlisa amazinga e-cholesterol egazini futhi ngaleyo ndlela ivimbele ukwakheka kwamapuleti e-atherosclerotic. Kuholela ekucebiseni amaseli abomvu ane-oxygen. Lokhu kuthuthukisa kakhulu ukondleka kwezicubu zomzimba, ukwehlisa imisipha yenhliziyo futhi kuholele ekwandeni kokukhuthazela komsubathi (ukugijima ibanga elide, ukuhamba ngebhayisikili, njll.);
• kubeka kahle umgudu wokugaya ukudla. Ngakolunye uhlangothi, irayisi elinsundu limasaja udonga lwamathumbu ngefayibha, kukhulisa amandla nokushesha kokunyakaza kokudla. Ngakolunye uhlangothi, kuholela ekususweni kwezinsalela ezingadliwe (ubuthi) kufayibha yokudla. Ngasikhathi sinye, umthwalo awukhuphuli i-asidi yesisu;
• isusa amanzi amaningi emzimbeni. Lesi senzo simnene, ngaphandle kokuholela ekuphelelweni amanzi emzimbeni kanye nohudo;
• igcina ushukela wegazi usezingeni elamukelekayo, ngaphandle kwama-carbohydrate "ama-suppositories". Ngenxa yokwanda okuncane kwamazinga kashukela egazini, kunconywa ukuthi kusetshenziswe uma kwephulwa i-carbohydrate metabolism (nge-metabolic syndrome, njll.). Kufanele abesifazane abakhulelwe abanesifo sikashukela;
• ikhuthaza ukuvuselelwa kwamaseli. Lo mphumela uholela ekuvuseleleni umzimba, ukusheshisa ukululama kwabagijimi ngemuva kokulimala kanye nokungenelela kokuhlinzwa;
• normalizes metabolism, ukusheshisa kancane. Lokhu kunjalo ikakhulukazi ngokudla kwabasubathi abaqapha isisindo sabo;
• ithambisa isikhathi sokunqamuka kokuya esikhathini;
• kuvusa amasosha omzimba;
• isekela isibindi. Lo mphumela uqukethe izinto ezintathu: ukuhlanza isibindi kubuthi, ukunciphisa umthwalo kuso nokubuyisela ama-hepatocyte nge-selenium eyingxenye yezimpahla.

Kungani ilayisi elinsundu liwusizo?

Izinzuzo zelayisi elinsundu kungenxa yokwakheka kwayo. Ukuyidla:

• wondla umzimba. Ilayisi iletha amakhalori owadingayo. Kunconywa ukudla okudliwayo. Ngokubheka izinkambiso zokusetshenziswa kwalo mkhiqizo, uzogcina isisindo sakho silinganiselwe emikhawulweni ejwayelekile;
• unikeza amavithamini, ikakhulukazi - weqembu B. Usebenzisa lolu hlobo lwelayisi, ungagwema i-hypovitaminosis kanye nokuthuthukiswa kwesifo seBeriberi;
• isusa ubuthi emzimbeni ngokusebenzisa ifayibha. Kukhuthaza ukukhishwa kwamathumbu njalo;
• kunciphisa ukucindezeleka ohlelweni lwe-cardiovascular. Yehlisa ivolumu yoketshezi olujikelezayo, yehlisa amazinga e-cholesterol. Konke lokhu kuvuselela umzimba, kwandise impilo yezemidlalo yomdlali;
• kwakha izicubu zemisipha. Okuqukethwe kwamaprotheni elayisi elinsundu (7-9 g) kuncane kakhulu kune-veal (20 g) ne-tuna (23 g). Kepha kumenyu ebekiwe, le mikhiqizo iyahambisana futhi ihlangabezana ngokugcwele nesidingo sansuku zonke samaprotheni. Lapho kuklanywa imenyu yomsubathi owakha isisindo semisipha, irayisi elinsundu lizoba namaprotheni amaningi anezinga eliphansi lamafutha kumkhiqizo;
• kunikeza umuzwa wokugcwala isikhathi eside. Lokhu kukuvumela ukuthi unamathele ekudleni okukhethiwe futhi ungafaki ukudla okulula okungahleliwe;
• kubeka kahle umzimba. Lokhu kuphulukisa umzimba futhi kukuvumela ukuthi unamathele ohlelweni lokuqeqeshwa oluthuthukisiwe unyaka wonke.

Izinzuzo zokwehlisa isisindo nokugcina isisindo

Inani lelayisi elinsundu liphezulu ekulawuleni isisindo. Kunconywa ngokulinganayo kokubili ukulahleka kwesisindo nokuzuza kwesisindo. Ukulawula isisindo somzimba, udinga ukukhetha uhlobo lwemithi elifanele, inani nezithako ezengeziwe zerayisi elinsundu.

Izindlela zokupheka zokupheka ilayisi elinsundu nezinhlobonhlobo zezitsha ezivela kukho kuzokusiza ukuthi udale ukudla okunomsoco nokunempilo kokunciphisa umzimba. Isetshenziswa ngabasubathi kuzo zonke izigaba zomsebenzi wokuqeqesha.

ICargo isetshenziselwa ukunciphisa umzimba ngoba:

1. Amakholori aphansi
2. Ihlangana kahle nokudla okuningi. Ukunambitheka okungathathi hlangothi kwalokhu okusanhlamvu akukubi ngisho nokusetshenziswa isikhathi eside.
3. Kuyingxenye yenani elikhulu lezitsha futhi kwenza indlela yokudla ihlukahluka. Ilayisi lisetshenziswa ezifundweni zokuqala nezesibili, ama-appetizers, amasaladi, izimpahla ezibhakiwe ngisho neziphuzo.
4. Kuyanelisa kahle futhi kugcina umuzwa wokugcwala isikhathi eside. Ukudla kwelayisi kubekezelelwe kahle futhi akumqedi umsubathi.
5. Awunamphumela onolaka emzimbeni.
6. Inokwakheka okulinganiselayo (i-BJU, amavithamini, amaminerali).

Qaphela ukuthi irayisi elinsundu libukhali kunokumhlophe. Kumele iphekwe isikhathi eside ngokumanziswa kokuqala. Ukudla okusanhlamvu okungaphekiwe ekudleni kuholela ekugayeni ukudla!

Izinhlobo zelayisi elinsundu ziyehluka ngesimo Ngamunye wabo unezakhiwo ezahlukahlukene futhi usetshenziselwa izitsha ezahlukahlukene.

Ingabe kukhona ukulimala okuvela erayisi elinsundu?

Ilayisi lisetshenziswe ngempumelelo izinkulungwane zeminyaka. Kepha futhi kungadala imiphumela engathandeki.

Imiphumela emibi engaba khona:

• ukwephulwa komgudu wamathumbu. Ukudla ilayisi eliningi ngamafutha kuholela kuhudo;
• ukubhebhetheka kwezifo zomgudu wokugaya ukudla. Amagobolondo erayisi ayacasula odongeni lwamathumbu. Uma uhlelo lokugaya ukudla luba nezinguquko zokuvuvukala (noma kuthethelelwe), ukuthatha imithwalo kungaholela ekukhuleni kwesifo;
• ukuzuza kwesisindo. Lokhu kungumphumela wokudla ngokweqile, ikakhulukazi ngokuncipha kokuvivinya umzimba ngokumelene nesizinda sokudla okujwayelekile;
• ukusabela okweqile. Zivamile futhi azicasulwa kakhulu yilayisi uqobo, kepha yizinto ezicutshungulwa ngazo ukwandisa impilo yeshalofu;
• ubuthi - bacasulwa ukugcinwa okungafanele isikhathi eside kwezitsha zerayisi ezinsundu.

Kufanele ngidle irayisi elinsundu kuphela futhi ngani?

Yize irayisi elinsundu liphilile kunelayisi elimhlophe neliphekiwe, ukusetshenziswa kwesikhathi eside akunconywa ngongoti bokudla.

Lokhu kungenxa yezizathu eziningana:

1. Umphumela omkhulu ezindongeni zendlela yokugaya ukudla.
2. Ukungeneli okwanele kwama-amino acid emzimbeni.
3. Inani elincane (uma kuqhathaniswa nenqubo yansuku zonke) yamavithamini namaminerali.

Kunconywa ukufaka irayisi elibomvu ekudleni cishe izikhathi ezingu-2-3 ngesonto. Ukuvama okunjalo kokusetshenziswa kuholela kumphumela omuhle wokuthatha umkhiqizo futhi akubangeli miphumela emibi.

Izimo ezingenzeka zokusetshenziswa

Ilayisi ingenye yokudla okuphephe kakhulu. I-gluten mahhala futhi inconyelwe abantu abane-ciliakia. ICargo ine-GI encane futhi ayinqatshelwe kwabanesifo sikashukela. Noma kunjalo, futhi kunemikhawulo. Kusukela ohlwini lwemiphumela emibi yomkhiqizo, uhlu lokuphikisana kokuwuthatha lulandelayo.

Lokhu kufaka phakathi:

• ukungabekezelelani komuntu ngamunye;
• izifo ezivuthayo zomgudu wamathumbu;
• ukoma komzimba.

Kwezinye izimo, ukufaka irayisi ekudleni akulimazi.

Isiphetho

Irayisi elinsundu ukudla okumnandi okusetshenziswe izigidi zabantu amakhulu eminyaka ngemiphumela emihle. Iphilile kakhulu kunezinhlamvu ezimhlophe, ezisemhlabathini nezishubile. Ukulungiswa okufanele nokugcinwa komkhiqizo kukuvumela ukuthi uwusebenzise ngaphandle kokulimaza umzimba ekudleni kwezemidlalo ama-2-3 ngesonto. Ukwephula izincomo kungaholela ekuwohlokeni kwenhlalakahle.

Bukela ividiyo: 30 Things to do in Cape Town, South Africa Travel Guide (May 2025).