Kumuntu onesifo sikashukela sohlobo 2, akunakufanelekela ukusetshenziswa kokudla okuholela ekukhuleni okukhulu koshukela wegazi. Omunye wemikhiqizo ephikisanayo kakhulu ngalo mqondo kuye kwaba futhi uhlala irayisi.
Isifo sikashukela nelayisi
Ilayisi ngenye yezinto ezivame kakhulu, futhi kwezinye izifundazwe, umkhiqizo ojwayelekile wokudla. Umkhiqizo uyagaya kalula, kepha cishe awunawo umucu. Ama-grice grats asetshenziswa ezinhlobonhlobo zezitsha ezinconywe ngabadli bokudla.
Amagremu ayikhulu erayisi aqukethe:
- Amaprotheni - 7 g
- Amafutha - 0,6 g
- I-carbohydrate compounds - 77.3 g
- Amakhalori - 340 kcal.
Awekho ama-carbohydrate alula ezinkomeni zerayisi, kepha kukhona eziyinkimbinkimbi ezanele. Ama-carbohydrate ayinkimbinkimbi awunawo umthelela omubi kuma-diabetes, okusho ukuthi, awunakho ukweqa okubukhali emazingeni kashukela egazini.
Irayisi nayo inesilinganiso esikhulu samavithamini we-B, okungukuthi i-thiamine, i-riboflavin, i-B6 ne niacin. Lezi zinto zinomthelela ekusebenzeni okujwayelekile kohlelo lwezinzwa futhi zibandakanyeka ngqo ekukhiqizweni kwamandla ngumzimba. Ama-grice grats nawo anama-amino acid amaningi, ngosizo okuvela kuwo amaseli amasha.
Amaprotheni elayisi awaqukethe i-gluten - amaprotheni angadala ukungahambi kahle komzimba.
Ama-grice grats cishe awanawo usawoti, yingakho odokotela beluleka abantu abanezinkinga ngokugcinwa kwamanzi emizimbeni yabo ukuthi badle ama-groats. Ama-cereals aqukethe i-potassium, ehlisa imiphumela kasawoti ongena emzimbeni. Ilayisi inezithako ezibalulekile ezifana ne-calcium, iodine, i-iron, i-zinc, ne-phosphorus.
Ilayisi liqukethe i-fiber yokudla engu-4.5%. Iningi le-fiber likulayisi onsundu, futhi okungenani libe mhlophe. Irayisi elinsundu lisiza kakhulu ezifweni zepheshana lesisu, ngoba izingxenye zerayisi zinomphumela wokumboza, zisiza ukwehlisa inqubo yokuvuvukala.
Izinhlobo zerayisi
Kunezinhlobo eziningi zamabele okusanhlamvu ahlukile kunendlela yokukhiqizwa kwawo. Zonke izinhlobo zerayisi zinokuthanda okuhlukile, imibala kanye nokunambitheka. Kunezinhlobo ezi-3 eziphambili:
- Ilayisi elimhlophe
- Irayisi elinsundu
- Ilayisi elinamafutha
Abantu abanesifo sikashukela bayalwa ukuba benqabe ekudleni okusanhlamvu okumhlophe kwerayisi.
Ngenqubo yokucubungula irayisi elinsundu, ungqimba lwe-husk alususwa kuwo, ngenxa yalokho, igobolondo le-bran lihlala lisendaweni. Yigobolondo elinikeza irayisi umbala onsundu.
Ingozi ka-brown iqukethe amathani amavithamini, amaminerali, i-fiber yokudla, kanye nama-acid amaningi. Ilayisi enjalo ilusizo ikakhulukazi kwiziguli ezinesifo sikashukela. Kodwa-ke, ukudla irayisi onsundu akukhuthazeki kwabanesifo sikashukela abakhuluphele ngokweqile.
Ama-greats ama-irayisi amhlophe, ngaphambi kokufika etafuleni, abekwa ezinyangeni eziningana zokucubungula, ngenxa yalokho izakhiwo zawo ezizuzisayo zincishisiwe, futhi athola umbala omhlophe nokuthungwa okushelelayo. Ilayisi elinjalo liyatholakala kunoma yisiphi isitolo. I-Croup ingaba phakathi, okusanhlamvu noma okude. Ilayisi elimhlophe linezithako eziningi eziwusizo, kepha elingaphansi kule irayisi elinsundu nelinukayo.
Ilayisi elenzelwekile lakhiwa ngokusetshenziswa komoya. Ngenqubo yokucwilisa umusi, ilayisi ithuthukisa izakhiwo zayo. Ngemuva kwenqubo, irayisi liyoma futhi liphungulwe. Ngenxa yalokhu, okusanhlamvu kuba okuthe xaxa bese uthola umbala ophuzi.
Ngemuva kokushaya irayisi, izinto ezi-4/5 ezizuzisayo zegobolondo zingena ezinhlamvwini. Ngakho-ke, ngaphandle kokucwengeka, iningi lezakhiwo ezizuzisayo lihlala likhona.
Irayisi elinsundu
Indawo efanele ilayisi elimhlophe ilayisi noma ilayisi yokusanhlamvu ephelele. Alinayo i-carbohydrate elula, okusho ukuthi ukusetshenziswa kwayo ngeke kulithinte izinga likashukela wegazi likashukela. Irayisi elinsundu linokusizakala okuningi. Ukwakheka kwalo:
- Ama-carbohydrate ayinkimbinkimbi
- ISelenium
- Amanzi fiber encibilikayo
- Ama-Acid ama-polysaturated Fatty Acids
- Inani elikhulu lamavithamini.
Ngesikhathi sokucutshungulwa, ungqimba lwesibili lwe-husk okusanhlamvu alususwa, luqukethe zonke izinto ezibalulekile zerayisi yokusanhlamvu ephelele. Ngakho-ke, irayisi elinsundu ilungele abanesifo sikashukela.
IBrown irayisi yesifo sikashukela
Irayisi elinsundu ilayisi elijwayelekile elingakhonjwanga ngokuphelele. Ngemuva kokucutshungulwa, irayisi elinsundu lihlala lisikiwe kanye ne-bran. Lokhu kusho ukuthi izindawo ezinenzuzo zihlala zisendaweni futhi lolu hlobo lwerayisi lungadliwa yisifo sikashukela.
I-Cereal inenani elikhulu le-vithamini B1, okubalulekile ekusebenzeni okuphelele kwezinhlelo zezinzwa nezinhliziyo. Ngaphezu kwalokho, irayisi inenkimbinkimbi yamavithamini, ama-micro-, nama-macrocell, kanye ne-fiber, futhi okuyinkimbinkimbi, amavithamini abantu abanesifo sikashukela nawo aya ngokuphelele ekudleni.
Odokotela ngokwesiko bancoma irayisi elinsundu ngesifo sikashukela sohlobo 2, ngoba i-fiber yokudla yayo yehlisa ushukela wegazi, kuyilapho ama-carbohydrate alula ekudleni ayalukhulisa. Kukhona i-folic acid elayisi, kusiza ukugcina amazinga kashukela evamile.
Ilayisi lasendle lesifo sikashukela
Irayisi yasendle noma amanzi ane-citric acid yaziwa yiwo wonke umuntu njengomholi ongaphikisiwe phakathi kokudla okusanhlamvu ngokwemvelo yezakhi ezinempilo, ikakhulukazi uhlobo lwesifo sikashukela sohlobo lwesibili. Elayisi lasendle kukhona:
- Amaprotheni
- Ama-amino acid ayi-18
- I-fiber yokudla
- Vitamin B
- I-Zinc
- Magnesium
- Manganese
- Isodiyamu
Akunamafutha agcwele ne-cholesterol kumkhiqizo. E-irayisi yasendle, i-folic acid ingaphezulu ka-5 kunelayisi elinsundu. Esikhathini sikashukela, lolu hlobo lwerayisi lungadliwa ngabantu abanokukhuluphala.
Okuqukethwe kwekhalori yerayisi yasendle kungama-101 Kcal / 100 g.Ukuqukethwe kwefayibha ephezulu kunikeza ukuhlanza okusebenzayo komzimba wezinhlungu nezinto ezinobuthi.
Ilayisi elithosiwe lesifo sikashukela sohlobo 2
Ukucutshungulwa okukhethekile kwamagreyidi erayisi ngaphambi kokudluliswa kokugaya okufika ku-80% wezinto ezisebenzayo okusanhlamvu kusuka kugobolondo. Ngenxa yalokhu, umthengi uthola umkhiqizo oqukethe amavithamini PP, B no-E, ama-macrocell nama-macrocell, phakathi kwawo:
- Potassium
- Iphosphorus
- Magnesium
- I-iron
- Copper
- ISelenium
Ilayisi linesitashi, esidonswa umzimba kancane kancane, ngaleyo ndlela sibe nomthelela ekufakeni kancane kancane ushukela egazini. Ngakho-ke, irayisi elenziwe ngesifo sikashukela sohlobo 2 lingasetshenziswa, kuyasiza ekulinganiseni amazinga kashukela egazini. Ilayisi enamafutha lingafakwa ekudleni koshukela.
Izindlela zokupheka ezimbalwa zerayisi
Njengoba wazi, singasho ukuthi ukudla kuyisisekelo sokuvimbela nokwelashwa kwesifo sikashukela sohlobo 2, ngakho-ke isobho semifino yokudla libaluleke kakhulu, izindlela zokupheka zalezi zitsha zivame ukuqukethe irayisi. Kuyemukelwa ngokuvamile ukuthi abantu abanesifo sikashukela akufanele badle lutho oluhlwabusayo, kepha akunjalo. Kunezitsha eziningi ezimnandi ezitholakala kubantu abanesifo sikashukela, kufaka phakathi nelayisi.
Isobho sobhontshisi onsundu
Kwesobho uzodinga:
- Ikholifulawa - 250 g
- Ama-grits ama-brown - 50 g
- I-anyanisi - izingcezu ezimbili
- Ukhilimu omuncu - isipuni
- Ibhotela
- Imifino.
Peel bese usika u-anyanisi ezimbili, engeza ilayisi epanini kanye gazinga. Faka ingxube ebhodweni lamanzi abilayo bese uletha okusanhlamvu ekukulungiseleleni okungu-50%.
Ngemuva kwalokho, ungangeza ukholifulawa bese ubilisa isobho eminye imizuzu engu-15. Ngemuva kwalesi sikhathi, engeza imifino kanye nozipuni ukhilimu omuncu isobho.
Isobho sobisi
Ukupheka okudingayo:
- Ama-grits ama-brown - 50 g
- Izaqathe - izingcezu ezi-2
- Ubisi - izinkomishi ezi-2
- ubisi - izingilazi ezi-2;
- Ibhotela.
Geza, amakhasi, usike izaqathe ezimbili bese ubeka epanini elinamanzi. Ungangeza ibhotela, bese ubila ngokushisa okuphansi cishe imizuzu eyi-10-15.
Faka amanye amanzi uma sele uguqukile, bese ufaka ubisi olungafakwanga nelayisi elinsundu. Bilisa isobho isigamu sehora.
