Umuntu ophilile kufanele afake ama-carbohydrate angaba ngu-50%. Kodwa iziguli ezitholakala zinesifo sikashukela kufanele ziqaphele: kudingeka zilawule ukunambitheka koshukela ku-serum yegazi. Ngenxa yalokhu, kumele bakhethe imikhiqizo ngokucophelela. Ngingakwazi ukudla irayisi nesifo sikashukela? Phambilini, lo mkhiqizo ubufakwe ekudleni kwabo bonke abantu abalandele ukudla ngezizathu zokwelashwa, kepha kusukela ngo-2012 isimo sesishintshile.
Ukwakheka kwamarayisi
Emazweni amaningi, ilayisi liyisisekelo sokudla. Lokhu kungumkhiqizo wokudla ojwayelekile futhi ojwayelekile wokugaya ukudla kubantu abaphilile. Kepha abanesifo sikashukela kufanele bazi ukuthi ushukela omningi ungakanani kulayini: inkomba ye-glycemic yalo mkhiqizo ingama-70. Cishe akukho fayibha ekwakhekeni kwezinhlobonhlobo ezicolisisiwe:
- okuqukethwe kwe-carbohydrate - 77.3 g;
- inani lamafutha - 0,6 g;
- inani lamaprotheni - 7 g.
Kunama-340 kcal nge-100 g yelayisi. Ngokwendlela yokupheka ekhethiwe, inani lamayunithi esinkwa lingu-1-2. abanesifo sikashukela kufanele bakhumbule ukuthi azidluli amayunithi esinkwa angaphezu kuka-6-7 ekudleni ngamunye.
Ngaphezu kwalokho, inani elikhulu lamavithamini we-B lifakwa kwilayisi: niacin (PP), riboflavin (B2), thiamine (B1), pyridoxine (B6). Ngenxa yobukhona babo, ukusebenza okujwayelekile kohlelo lwezinzwa kuyaqinisekiswa, inqubo yokukhiqizwa kwamandla ijwayelekile. Ilayisi liqukethe ama-amino acid ahlukahlukene: yibona abanegalelo ekwakhekeni kwamangqamuzana amasha.
Ama-grice grats aqukethe izinto ezinjalo: phosphorus, iron, iodine, calcium, zinc, potassium. Abokugcina kubo bayakwazi ukuyidlulisa ngandlela thile imiphumela emibi kasawoti emzimbeni. Amabele ayakwazi ukususa ubuthi obunqwabelene emzimbeni.
Kunconyelwa ilayisi kubantu abanokugcinwa kwamanzi. Abantu abaningi bakhetha ilayisi ngenxa yokuthi aliqukethe gilazi. Le yiprotheni lapho abanye abantu besabela khona lapho iguliswa.
Ukusetshenziswa Kwerayisi Yesifo Sikashukela
Ngaphandle kokuqukethwe kwama-carbohydrate ayinkimbinkimbi elayisi, ngonyaka ka-2012, ososayensi bakwaHarvard bathola ukuthi lapho kudliwa, ukugcwala kweglucose egazini kukhuphuka kakhulu. Ngakho-ke, irayisi elijwayelekile elenzelwe ishukela likashukela sohlobo lwesibili alifanelekanga. Ngothando lomkhiqizo, abanesifo sikashukela bangaba nezinkinga.
Kepha sikhuluma ngerayisi emhlophe kuphela. Uma kufiswa, iziguli zingayifaka esikhundleni ngokuphephile irayisi engavuthiwe, nsundu, emnyama, ebomvu noma enamafutha. Iziguli zingaxhumana nodokotela we-endocrinologist ukuze akhethe inketho efaneleke kakhulu noma ashintshe ukusetshenziswa kwalezi zinhlobo.
Ingabe lezi zinhlobonhlobo zandisa ushukela wegazi: irayisi elimhlophe elihlotshisiwe lisebenza kabi kakhulu emzimbeni. Ezinye izinhlobo ziphephile, ngakho abanesifo sikashukela bangazisebenzisa ngokuphepha.
Isimo se-Rice
Ukukhetha ukuthi iliphi ilayisi okungcono ukulikhetha, imininingwane elandelayo izoba wusizo ezigulini.
Ilayisi elimhlophe elishubile licutshungulwa kaningana. Igobolondo lihlanziwe kulo: ngenxa yalokhu, okusanhlamvu kube mhlophe futhi bushelelezi. Ngenqubo yokugaya irayisi, ilahlekelwa izakhiwo eziningi eziwusizo. Uma uthengiswa ungathola okusanhlamvu okuphelele, okude naphakathi Abaningi bapheka irayisi iphalishi kaningi kusuka kulayisi.
Ababukeli bokudla bavame ukukhetha ilayisi elinsundu. Lokhu okusanhlamvu okungacoliswanga: akubumbeki. Umbala onsundu utholakala ngenxa yokuba khona kwegobolondo. Ukuqanjwa kubandakanya:
- okunamafutha e-polyunsaturated;
- i-fiber encibilikayo yamanzi;
- ama-carbohydrate ayinkimbinkimbi;
- amavithamini ahlukahlukene kanye nezinto;
- selenium.
Izakhi eziningi zitholakala egobolondweni le-bran. Lapho kucutshungulwa okusanhlamvu, kususwa kuphela ungqimba wokuqala we-husk. Le rayisi nesifo sikashukela ihlangana kahle kakhulu.
Irayisi emnyama (yasendle) abanye bayibiza njengenqatshelwe. Lesi esinye sezinhlobo ezingandile: ngaphambi kokuba kube kuphela etafuleni lababusi. Liqoqe ngesandla: lokhu kungenxa yezindleko zalo eziphakeme nokwanda okuphansi. Okuqukethwe izakhi ezikuyo kulungile, futhi ezimweni zokunambitha kufana ne-nati. Izinhlobo ezimnyama ziqukethe cishe ama-70% ama-carbohydrate, amaphesenti ayi-12% namafutha angama-0.8%.
Lapho ukhetha ukuthi yiliphi ilayisi ongalidla ngesifo sikashukela sohlobo 2, kufanele ulinake. Irayisi elimnyama lithe izakhiwo ze-anticarcinogenic kanye ne-antioxidant. Kuyinto enhle kakhulu, bathi futhi ngokusetshenziswa kwayo njalo, ama-acuity ezibonakalayo ayanda.
Futhi, abanesifo sikashukela kufanele bazi ngefomu brown. Ngakho-ke okubizwa ngokuthi okusanhlamvu kwerayisi, okungabunjiwe kuze kube sekupheleni. Ngisho nangemva kokucutshungulwa, ama-husk nama-bran agcinwa ngokwengxenye kuleli fomu. Ocwaningweni kwatholakala ukuthi iqukethe inani elikhulu le-vithamini B1, amanye amavithamini, i-folic acid, izinto ezizuzisayo, ama-amino acid ne-fiber. Ngaphezu kwalokho, i-fiber yokudla isiza amazinga aphansi kashukela.
Futhi, abanesifo sikashukela bangadla ilayisi elinamafutha. Kucutshungulwa ngendlela ekhethekile: cishe i-80% yezinto ezilusizo zegobolondo zingena okusanhlamvu. Ukwakheka kwalolu hlobo lokusanhlamvu kufaka isitashi: kunomthelela ekutheni ushukela ungena egazini kancane kancane.
Irayisi ebomvu nayo iyanconywa kwabanesifo sikashukela. Inomthelela ekuthini i-glucose ibe ngokwejwayelekile ku-serum yegazi futhi isuse ubuthi emzimbeni, izinto ezilimazayo. Inani le-fiber yokudla kulezinhlobonhlobo liyanda. E-China, endulo, yanikezwa amasosha amahle kakhulu ngemuva kokunqoba, ngoba lapho isetshenziswa, amandla abuyiselwa ngokushesha. Le rayisi inambitha njengesinkwa se-rye.
Zokupheka zokupheka
Ngokwazi izinzuzo zezinhlobo ezingonakalisiwe, ezinsundu, ezimnyama, abaningi abasazifaki engcupheni yokuthenga. Baqinisa lokhu ngokuthi abazi ukuthi bapheke kanjani. Futhi, abanye bakholelwa ukuthi ukudla irayisi onsundu ngeke kube mnandi kakhulu ngenxa yokuba khona kwegobolondo. Uma ungathandi okunhlobonhlobo, khona-ke ungazama ilayisi elibomvu, elimnyama noma elinamafutha.
Isobho elinemifino lingenziwa okusanhlamvu okungasonakalisiwe: ilungele abaneshukela. Phambilini, ama-grits kufanele athosiwe epanini nge-anyanisi. Ngokulandelayo, isobho liphekwe ngendlela evamile. Kuliqiniso, imifino kufanele ibekwe kuyo emva kokhokho.
Kepha okuwusizo kakhulu ukusetshenziswa kwelayisi, okungazange kwenziwe ukwelashwa okushisa ukushisa. Kulokhu, zonke izinto eziwusizo zigcinwa kuyo. Ukupheka akunzima: 1 tbsp. uhlobo olukhethiwe lwerayisi kufanele lumanziswe ubusuku ngamanzi. Ekuseni udinga ukukudla. Ngakho-ke ukuhlanza ilayisi kuyenziwa. Abantu abanempilo bangayenza, inqubo ama-slags nosawoti bayasuswa.
I-Pilaf ingaziphekela ushukela. Lapho uyipheka, akufanele usebenzise ingulube, kodwa inkukhu. Ngenqubo yokupheka, ungangeza inani elikhulu lemifino.
Ungaguqulela ekudleni ngosizo lwama-meatballs e-rice-fish. Ngalezi zinhloso, hlanganisa amachashaza ezinhlanzi ezinamafutha amancane, u-anyanisi, amaqanda, isinkwa esomile. Ilayisi kufanele ibiliswe kuqala kuze kuphekwe uhhafu.
Khumbula, abanesifo sikashukela kufanele bayeke ngokuphelele ukusetshenziswa kwerayisi emhlophe ebunjiwe. Kufanele ithathelwe indawo ezinye izinhlobo. Banomthelela ekujuleni kwamazinga kashukela, ngokusetshenziswa kwawo akukho ukweqa kushukela. Ngaphezu kwalokho, zizuzisa kakhulu amathumbu, aqukethe amavithamini amaningi kakhulu, izinto ezincane kanye nama-macro, ama-amino acid nezinye izinto ezizuzisayo.
