Irayisi elibiwe - izinzuzo nokulimaza umzimba

Irayisi elibilisiwe limile emashalofini ezitolo elinombala ogqamile, ophuzi noma wegolide ongavamile. Muva nje uqhamuke emakhishini ethu phakathi kozakwabo abayindilinga kanye nabasanhlamvu abade. Irayisi elibilisiwe lingene ngokuzethemba ekudleni kwabalandeli bendlela yokuphila enempilo nabagijimi, njengompetha phakathi kwezinhlobo zelayisi ngokwezakhiwo eziwusizo.

Izitsha zelayisi zihlala endaweni ehamba phambili phakathi kokusanhlamvu, zincintisana kakolweni ngenkuthalo. Zithandwa kakhulu eChina naseningizimu-mpumalanga ye-Asia. Izitsha zikazwelonke zilungiswa kusuka elayisi: i-pilaf, i-paella, isinkwa esisicaba, ama-noodle, i-risotto - ukubala nje okumbalwa. Ngaphezu kwabantu abangama-95% bomhlaba bangaphezu konyaka owodwa ubudala ngemikhiqizo esekwe kukho. Muva nje, irayisi elimhlophe lakudala linikeza okusanhlamvu okulungiselelwe ngaphambilini. Kungani lokhu kwenzeka, futhi yini umehluko phakathi kwelayisi elibilisiwe nelayisi elijwayelekile, uzofunda kule ndatshana.

Itholakala kanjani irayisi elibilisiwe futhi lihluke kanjani kwilayisi elijwayelekile?

Ngemuva kokuvuthwa, okusanhlamvu kwelayisi kuhlanzwa kuzo zonke izingqimba zegobolondo. Lapho usigaya, umbungu uyanqunywa. Umphumela uba uhlamvu oluhle, olumhlophe olulahlekile ngenxa yokucwengwa kuze kufike kuma-85% kawoyela, kuze kufike ku-70% cellulose kanye namaminerali, kuze kufike ku-65% niacin, 50% riboflavin kanye nama-protein ayi-10%. Njengoba ithole ukubukeka okuhle, ilayisi lilahlekelwa izakhiwo zalo eziwusizo. Lapho ilayisi lipholishwa kakhudlwana, liqukethe izinto ezingasebenzi kangako ezintweni eziphilayo.

Ngemuva kwemizamo ephindiwe yokulondolozwa kwezakhiwo zokusanhlamvu ngesikhathi sokuhlanza, abakhiqizi basathola indlela engcono yokukucubungula ngaphambili.

Inqubo Yokwenza Ilayisi Elinamanzi:

1. Izinhlamvu ezisegobolondweni ziyalwa.
2. Ama-rice groats angahlanjululwa ayagezwa ukuze kususwe ukungcola nothuli.
3. Izinhlamvu ezifakwe ifilimu zifakwe emanzini. Ngasikhathi sinye, izinto ezizuzisayo ezitholakala ku-peel kanye negciwane ziyafinyeleleka kalula.
4. Izinto ezilungiselelwe eziluhlaza zishiswa ngaphansi kwengcindezi. Ngasikhathi sinye, amavithamini, izakhi zokulandela ngomkhondo namafutha (kufika ku-80%) ezingqimbeni zomhlaba zingena engxenyeni emaphakathi yenhlamvu. Isitashi siyawohloka, bese okusanhlamvu kuba mkhulu kakhulu, kube yingilazi.
5. Irayisi liyomile.
6. Izinhlamvu zehliswa (zihlanzwe) ngokuxebula izinhlamvu, zihlanze nge-bran.
7. Izinhlamvu zelayisi ezivelayo ziyahlungwa zipholishwe. Igobolondo elisuswe kuleli cala aliqukethe okungaphezulu kokungu-20% wezinto eziwusizo. Izinto eziphilayo ezisebenzayo zihlala ezinhlamvini.

Ngemuva kokulungiswa okunjalo, ilayisi lithola umbala ohlukile futhi libonakala lisobala kakhulu kunokujwayelekile. Ingabonakala kalula ngokubukeka kwayo.

Kepha uma ungabaza, hlola imininingwane ekuphaketheni okusanhlamvu.

Ukwakheka kwelayisi okubhakiwe

Ukuthandwa kwelayisi eMhlabeni akuyona ingozi. Icebile ngezinto zokulandela umkhondo, amavithamini, ifayibha yokudla. Inani labo lihluka kakhulu ngokuya ngohlobo, ukuhlukahluka, indlela yokucubungula nendawo lapho isitshalo sikhule khona. Bona lapha ukuthola ukwakheka okuningiliziwe kwelayisi elimhlophe.

Okusanhlamvu kuqukethe ama-amino acid: i-arginine, i-choline, i-histidine, i-tryptophan, i-cysteine, i-methionine, i-lysine.

Inani lokudla okunomsoco welayisi elibilisiwe:

Lapha uzobona ukwakheka kwelayisi okudala.

Ukulungiselela okusanhlamvu kokuqala kuholela ekubhujisweni kwesitashi. Lokhu kunciphisa inkomba ye-glycemic (GI) kusuka kumayunithi angama-70 kuye kwangama-38-40.

Izinzuzo Zelayisi Elibilisiwe

Izici zobuchwepheshe zokulungiselela okusanhlamvu zilondoloza izinto eziphilayo ezisebenza kuyo ngangokunokwenzeka. Nge-GI yayo ephansi, ilayisi elibilisiwe linconyelwa ukudla. Kuvunyelwe abasubathi neziguli ezinesifo se-metabolic syndrome, isifo sikashukela.

Izinzuzo Zerayisi Ebhakiwe:

• normalizes izinqubo ze-metabolic;
• kusebenze umsebenzi wobuchopho, kulawula ukuqina kwezinqubo ohlelweni lwezinzwa;
• kunomphumela omuhle emisipha yenhliziyo;
• kugcwalisa umsubathi ngezinto eziphila ngokusebenza;
• iphuka kancane, ayiholeli ekushintsheni okubucayi emazingeni kashukela egazini;
• unikeza umzimba amandla isikhathi eside;
• kunomthelela omuhle ekusetshenzisweni komzimba kasawoti wamanzi;
• unomphumela wokumboza;
• kunciphisa ukukhiqizwa kwe-asidi esiswini;
• kubambezela umsebenzi wepheshana lokugaya ukudla.

Ilayisi lisetshenziswa ngenkuthalo kuma-dietetics. Ilusizo ikakhulukazi kubasubathi abanokuthambekela kokugaya nokugaya ukudla. Kunconywa ukuyifaka ekudleni kwabasubathi ngesikhathi sokukhulelwa ngokumelene nesizinda sesifo sikashukela sokukhulelwa.

Ilayisi alinayo i-gluten futhi ilungele umsoco wezemidlalo ngisho nakubadlali abasha.

Yimuphi umonakalo ongaba khona kukho?

Ama-rice groats alinganisiwe ekubunjweni. Inokunambitha okungathathi hlangothi futhi inomthelela omncane emzimbeni womsubathi. Kepha futhi kungaba nomthelela omubi.

Ikakhulu, ukulimala kwelayisi elibilisiwe kubonakala ngokuqunjelwa. Zibonakaliswa kubasubathi abane-peristalsis yamathumbu ebambezelekile. Lo mphumela ohlangothini uvela ekusetshenzisweni ngokweqile kokudla okususelwa elayisi, kunciphise ukusebenza komzimba womdlali, ngokwesibonelo, ngokulimala, uma kungaphuzwa amanzi anele.

Qaphela ukuthi ukuqunjelwa kuyanda ngokujuluka okwengeziwe. Lokhu kwenzeka ngenkathi yasehlobo nokwanda kokuzivocavoca umzimba. Imvamisa bayazisusa ngokushintsha indlela yokuphuza.

Futhi, ilayisi eliphekiwe alinconywa kubasubathi abangabekezelelani ngawodwana. Kuyinto engavamile kakhulu. Ilayisi libhekwa njengokudla kwe-hypoallergenic yokudla futhi imvamisa ayibangeli imiphumela emibi.

Izici zelayisi elibiwe

Irayisi elibilisiwe alinawo nje kuphela ukwakheka okuthuthukisiwe, kepha futhi kunezici ezithile zokupheka:

1. Ngesikhathi sokwelashwa kokushisa, umbala wayo uyashintsha kusuka ku-amber uye kumhlophe.
2. Ilayisi licinene. Azinamatheli ndawonye futhi azibilisi, zigcina isimo sazo noma ngabe sekuphindiwe.
3. Isikhathi sokupheka okusanhlamvu okunjalo side (cishe imizuzu engama-30).
4. Kungakuhle ukuthi ushiye ilayisi eliqediwe endaweni efudumele eminye imizuzu eyi-15 ukusabalalisa ngokulingana umswakama, engeza ubukhazikhazi. Lokhu kwenza ukugaya kube lula.
5. Isitsha esiphelile sivele sibe sikhulu cishe cishe izikhathi ezimbili kunelayisi elingacutshungulwanga lohlobo olufanayo nekhwalithi.

Ukwazi lezi zici, kulula ukulungiselela umgijimi isidlo esimnandi futhi esinempilo.

Ekudleni okunciphisa umzimba

Irayisi elibilisiwe livame ukusetshenziselwa i-dietetics. Kufanelekile ekudleni kwesisindo. Ngakolunye uhlangothi, ilayisi licindezela kahle indlala, kanti ngakolunye uhlangothi linokuncipha kokuqukethwe kwamakhalori.

Umphumela omkhulu wokulahleka kwesisindo unikezwa yi-mono-diet. Izinsuku ezi-3, ukudla kuyilayisi elibilisiwe elibilisiwe kuphela, ama-herbal teas namanzi. Ukudla kuyasebenza, kepha kunzima ngokwengqondo nangokomzimba. Bambalwa abangakwazi ukunamathela ekudleni okunjalo isikhathi eside. Futhi izinsuku zelayisi ngokwalolu hlelo zinhle njengokuthulula futhi zibekezeleleke kahle.

Ilayisi lihamba kahle nemifino, izithelo, imikhiqizo yezilwane, iba yingxenye ephelele yokudla okuhlangene. Kunezitsha zokudla zerayisi eziningi. Isimo esivamile ukubilisa okusanhlamvu kuze kube kuphekwa ngokuphelele ngaphandle kokufaka usawoti. Iphalishi, amasaladi, uphudingi, ama-noodle elayisi ayisisekelo esihle kakhulu semfundo yesikhathi eside yokwehlisa isisindo.

Okwabantu abanesifo sikashukela

Inkinga enkulu yokwephulwa kwe-carbohydrate metabolism ushintsho oluphelele ekudleni ngokuqhubekayo. I-glucose enesifo sikashukela ayikwazi ukungena egazini lesiguli iye kumaseli ngenxa yokushoda kwe-insulin (uhlobo I) noma ngenxa yokungazweli kwezicubu (uhlobo II). Ngakho-ke, ekudleni kukhethwa ukudla okunganiki ukwanda okubukhali kushukela wegazi. Lokhu kufaka irayisi elibilisiwe. Iqukethe amanani amancane ama-carbohydrate asheshayo. Ama-carbohydrate amancane amuncwa kancane kancane ngaphandle kokubangela izipikisi ze-glycemic.

Ngokukhubazeka kwe-glucose metabolism, ukukhuluphala (uhlobo II) kuvame ukubonwa. Kulesi simo, ukudla kuhloswe ukunciphisa isisindo, okubuye kusetshenziswe izitsha zelayisi.

Isiphetho

Izinto okufanele uzikhumbule ngelayisi elibisiwe:

1. Irayisi elibilisiwe liwumkhiqizo wokusanhlamvu omnandi futhi onempilo.
2. Iqukethe izakhamzimba ezingaphezulu kozakwabo bakudala futhi inconyelwe abasubathi.
3. Imiphumela emibi yomkhiqizo ayivelakancane ngokweqile futhi iyanyamalala masinyane ngoshintsho ekudleni.
4. Kuthatha cishe imizuzu engama-30 ukupheka. Uma kuqhathaniswa nelayisi elidala, isivuno somkhiqizo oqediwe siphezulu ngo-100% ngevolumu.
5. Irayisi elibilisiwe, lilodwa noma lihlangene nokunye ukudla, lifakiwe ekudleni okuhlukahlukene kwesisindo. Kwethulwa ekudleni kwabashukela abanesifo sikashukela ukulinganisa amazinga kashukela nokunciphisa isisindo.

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