Kungenzeka yini ukuthi udle irayisi nesifo sikashukela

Umbuzo ongapheli wabanesifo sikashukela, kungenzeka yini ukuthi udle irayisi nesifo sikashukela? Impendulo izoxutshwa. Irayisi lohlobo 2 sikashukela eqinisweni alivumelekile, kepha ukusetshenziswa kwalo, ikakhulukazi irayisi elinsundu, kungasiza. Into esemqoka ukwazi isilinganiso.

Izakhiwo zamarayisi

Ilayisi ngenye yokudla okuvame kakhulu emhlabeni futhi ibilungiselelwe ukudla kusukela ezikhathini zasendulo. Kungani ilayisi lidumile kangaka kubantu? Impendulo ifihlekile empahleni yayo ewusizo. Ilayisi linamandla amakhulu emzimbeni womuntu. Inenombolo enkulu yezakhamzimba ezinempilo, amavithamini, ama-macro- kanye nama-microelements. Ukuzwisisa okungcono ukuthi irayisi liqukethe ini, ake sibheke ukwakheka kwalo ngamagremu ayikhulu omkhiqizo.

• Amaprotheni - aze afike ku-7 amagremu.
• Amafutha - afinyelela ku-1 gramu.
• Ama-carbohydrate ayinkimbinkimbi - aze afike ku-78 amagremu.

Okuqukethwe kwekhalori okuphelele ngamagremu ayi-100 erayisi angama-300-350 kcal futhi kuya ngezinhlobonhlobo. Kungaphawulwa ukuthi ilayisi lingumkhiqizo we-carbohydrate, okuyilokho kanye kanye okudingekayo ukukhawula ushukela. Kepha ama-carbohydrate nawo ahlukile. Ilayisi liqukethe ama-carbohydrate ayinkimbinkimbi akhipha amandla kancane kancane futhi avimbele ukwanda okungazelelwe kwe-insulin noshukela ku-plasma yegazi.

Ukudla ilayisi

Uhlobo luphi lwerayisi olusebenza kangcono kwabanesifo sikashukela? Kuhle ukuthenga irayisi elinsundu, i.e. brown or brown.

Nguye ocebile ngamavithamini, afana nalawa:

• Riboflavin.
• Thiamine.
• Niacin.

Lawo mavithamini angamalungu eqembu B anomphumela omuhle ohlelweni lwezinzwa, oluchithwa kubantu abanesifo sikashukela. Izinhlobo zerayisi ezingachazwanga ziqukethe inani elikhulu kakhulu le-fiber, elingadonswa ngumzimba womuntu futhi lithuthukisa ukuhamba kwesisu.

Kunezinhlobonhlobo eziningana zerayisi, ake sixoxe ngemininingwane eminingi ngayinye, nangezakhiwo ezizuzisayo zabantu abane-carbohydrate metabolism ephazamisekile.

Kunezinhlobo eziningi zerayisi futhi zonke zinezindawo ezihlukile zokuzuzisa.

Irayisi elinsundu

Le ilayisi, engakahlanzwa, okungukuthi, isikhu selayisi liqukethe zonke izinto ezibalulekile emzimbeni. Ukudla i-porridge yerayisi kusuka ezinhlotsheni ezingafakwanga kusizakala kakhulu kunakuqala, kodwa ikakhulukazi ezigulini ezinesifo sikashukela sohlobo 2. Ilayisi elinsundu elingumkhiqizo onesifo sikashukela.

Irayisi elinsundu

Irayisi elinsundu lihlukile phakathi komhlophe nomsundu futhi alithathwa njengelicwecwe ngokuphelele. Ilayisi elinjalo liyasebenziseka nakulabo abanesifo sikashukela, kodwa futhi akunconywa ukulisebenzisa ngobuningi.

Irayisi elinsundu linamavithamini amaningi futhi livunyelwe ukusetshenziswa ngabanesifo sikashukela.

Ilayisi elinamafutha

Irayisi enezinhlamvu selayisiwe irayisi, kodwa ibiwe ngaphambi kokugaya. Lokho kukuvumela ukuthi udonsele okusanhlamvu welayisi kuze kufike ku-80% wezinto ezibalulekile neziwusizo kusuka kusikhi. Irayisi enezinhlamvu inesethi ehlekile yamaminerali. Kuhlanganisa: i-sodium, phosphorus, i-magnesium, ithusi, i-iron, i-potassium ne-calcium, ngakho-ke kudingekile ekusebenzeni kahle komzimba wethu.

Ilayisi elimhlophe

Iwusizo okungenani kuzo zonke izinhlobo zerayisi, ngoba ngaphansi kokuhlanzwa ngokuphelele. Khumbula ukuthi cishe zonke izinto ezibalulekile emzimbeni: amavithamini, ama-micros, ama-micro, ama-fiber asezingeni likazigaxa welayisi. Ilayisi elimhlophe alithathwa kancane ngumzimba, ikakhulukazi kubantu abanesifo sikashukela.

Ilayisi eli-peeled elimhlophe alinconywa ukuthi lisetshenziswe kwisifo sikashukela

Zuza futhi ulimaze

Yimaphi amabele angadonsa ushukela

Ngokuya ngohlobo lwerayisi, lo mkhiqizo wokudla okusanhlamvu uzoba yimiqemane futhi ube yingozi. Izinzuzo zerayisi e-brown, brown and steam ngokungangabazeki zitholakala futhi ziqinisekiswa ngocwaningo. Abantu abanesifo sikashukela bangadla irayisi elingachazwanga ngamanani amancane, ngoba linothile ngezakhi zomzimba futhi liqukethe ama-carbohydrate ayinkimbinkimbi kuphela. Yikuphi ongalayishi ngokweqile ama-pancreas futhi akubangeli i-hyperglycemia enkulu.

Kepha irayisi emhlophe noma ehlutshiwe, kunalokho, iyingozi. Kungekudala, ososayensi bathola ukuthi irayisi elimhlophe lisiza ngisho nasekwenziweni kwesifo sikashukela! Okumhlophe, okusanhlamvu okucolisisiwe akupheleli kuma-carbohydrate ayinkimbinkimbi kuphela, kodwa futhi nalawo alula, akhulisa inani lamandla wemikhiqizo yelayisi izikhathi eziningi futhi kuholele emandleni athe xaxa emzimbeni kanye ne-hyperglycemia.

Ungayisebenzisa kanjani irayisi yohlobo 2 sikashukela no-1

Irayisi eliluhlaza lingafakwa ngamanani amancane ekudleni kwesifo sikashukela. Kunezitsha eziningi ezimnandi ezingafaka irayisi nsundu noma onsundu. Nazi ezimbalwa nje:

• Isobho selayisi ubisi kanye izaqathi.
• Pilaf kusuka irayisi zasendle kanye nenyama lean.
• Ama-Meatball aqhamuka ezinhlanzini naselayisi ansundu.
• Isobho elinemifino nelayisi elinsundu noma elosiwe.

Qaphela kwabanesifo sikashukela. Yiqiniso, irayisi ingumkhiqizo wokudla onempilo futhi amanani ayo amancane athuthukisa kakhulu izakhiwo ze-organoleptic zokudla okulungele. Ngakho-ke ungesabi ukudla irayisi, kepha udinga ukukwenza ngokuhlakanipha! Ilayisi likashukela lingazuzisa.