Ngaba uyazi iipropathi zerayisi? Ngombulelo kwixabiso elifikelelekayo kunye nokuguquguquka, irayisi isezantsi kweyona ngqolowa ithandwayo emhlabeni..
Ifumaneka ngeendlela ezininzi, imibala, kunye nobukhulu, irayisi yi ukutya okutyiwa kwizigidi zokutya kwihlabathi liphela, mhlawumbi kukwakho nawe.
Zeziphi iindidi ezisempilweni?
Oku kubalulekile: zonke iintlobo zerayisi azinazondlo ngokulinganayo. Ngaphandle kwento yokuba irayisi emhlophe yeyona ityiwayo, ngokophando, eyona ndidi isempilweni yerayisi yingqolowa epheleleyo. Kodwa kutheni kufanelekile ukufaka irayisi emhlophe endaweni yerayisi emdaka? Ilula kakhulu: kuba iyinkozo epheleleyo, ngelixa irayisi emhlophe yingqolowa ecoliweyo.
Kuba igcina zonke iinxalenye zengqolowa, irayisi emdaka yeyona inikezela ngezona zinto zibalulekileyo: ifayibha kunye nenani elifanelekileyo leevithamini kunye neeminerali. Ngenxalenye yayo, irayisi emhlophe ihluthwe ezona ndawo zinesondlo, ezinciphisa kakhulu iipropathi zayo xa kuthelekiswa nengqolowa.
Ngenxa yoko, irayisi emdaka ngumthombo omkhulu wefayibha, iivithamini kunye nezinye izakhamzimba ezinomdla ekusebenzeni kakuhle komzimba wakho. Ukuba ufuna ukutya iinkozo ezipheleleyo (enye yemisebenzi yabantu abalindileyo), irayisi emdaka ngokungathandabuzekiyo lolona khetho lubalaseleyo. Ngale ndlela uya kuwunciphisa umngcipheko wesifo seswekile (kodwa lumka kuba ukusebenzisa ilayisi emhlophe kunesiphumo esichaseneyo), isifo sentliziyo, umhlaza nokutyeba kakhulu.
Yenziwe ngantoni irayisi?
Ukwazi ukwenziwa kwerayisi kuya kukunceda uqonde ukuba zeziphi izakha-mzimba ezibonelelayo kwaye zeziphi izixa ekufuneka zinikezelwe ngazo.. Ngenxa yoko, uya kuba nakho ukuyinika eyona ndima inokubakho kwisidlo sakho kwaye ke wenze olona phawu lwerayisi.
Iicarbohydrate
Ayisiyongozi yokuba emva kokutya irayisi uhlala uziva unamandla ngakumbi: irayisi yenye yezo ukutya kwamandla. Isizathu kukuba irayisi ubukhulu becala yenziwe ziicarbohydrate. Kwelinye icala, ngokungafaniyo nokunye ukutya okunee-carbohydrate, irayisi ayibonisi mafutha. Nangona kunjalo, ukuze ungafumani bunzima, kuyacetyiswa ukulawula ubungakanani.
Iprotein
Kufuneka kuqatshelwe ukuba ukutya irayisi kuya kukunceda nomsebenzi wokuhlangabezana neemfuno zemihla ngemihla zeprotein, ukusukela oko iqulethe isixa esincinci sale nto ibalulekileyo emzimbeni.
Uyifumana njani iprotein
Jonga eli nqaku: Ukutya kweeproteni. Apho uyakufumana into oyityayo ukuze ufumane iprotein eninzi.
Ifayibha
Injani imeko yokuhamba kwamathumbu akho? Ukuba ufuna izinto zokuhamba ubambelele ngakumbi phaya ezantsi, irayisi emdaka lihlakani elinokuthi liqwalasele ngenxa yomxholo wefayibha. Iigrama ezili-100 zerayisi emdaka zikunika ithuba lokufumana phantse i-2 gram yefayibha, inomdla wokuhamba kodwa nezinye izinto ezininzi, ezinjengokwanelisa ukutya kwakho ngendlela ehlala ixesha elide.
Ukuba ukhetha irayisi emhlophe, ufumana ifayibha, kodwa ngexabiso elincinci kakhulu. Iigrama ezili-100 zerayisi emhlophe ayiqulathanga nesiqingatha segramu yefayibha ekwakhiweni kwayo.
Iivithamini kunye neeminerals
Irayisi nayo ikwenza kancinci ukukunceda ufumane isixa sevithamini, iiminerali kunye nee-antioxidants. Ukutya oku kune-thiamine, niacin, ivithamin B6, imanganizi, imagniziyam, iphosphorus, isinyithi kunye ne-zinc. Akumangalisi ukuba irayisi emdaka iphume mhlophe kule nkalo.
Lumka iarsenic
Ukuza kuthi ga ngoku iipropathi zerayisi, kodwa kuyafuneka ukukhankanya ezinye iingxaki. Ekuqaleni, irayisi ithambekele ekufuneni ngaphezulu i-arsenic kunezinye izityalo, kwaye ukuyicoca ayenzi ukuba ihambe. Nangona ngokubanzi ingeyongxaki, ukutya izixa ezikhulu zesinyithi esinzima ixesha elide kuthathwa njengokuyingozi empilweni.
Omnye weengozi ezinxulumene neli lithuba elonyukayo lokuphuhlisa iintlobo ezithile zomhlaza, udidi lwesibini lweswekile, kunye nesifo sentliziyo. Kuyabonakala, ukuyibilisa ngamanzi amaninzi (ekufuneka ilahlwe kude kamva) kuya kunceda ekupheliseni isixa esikhulu searsenic ekhoyo kwilayisi. Nangona kunjalo, akuncedi ukuphelisa yonke into, ukongeza, ezinye iivithamini kunye neeminerals zinganyamalala.
Kodwa i-arsenic ayisiyiyo kuphela into esezantsi kwilayisi. Kuyimfuneko ukuba ukhankanye iziyobisi ezifana ne-phytic acid. Izithako ezichasene nomzimba zinokuthintela umzimba ekufunxeni izakhamzimba ezithile. Kwimeko ye-phytic acid, ziyintsimbi kunye ne-zinc. Kodwa ungakhathazeki, iimpembelelo zayo azicacanga ngaphandle kokuba utya irayisi kuzo zonke izidlo zosuku ixesha elide, kubandakanya irayisi kunye neemveliso ezisekwe kuyo (kubandakanya ubisi lwerayisi kunye nezinye iimveliso eziyidibanisayo kwifomula yayo. ).
Kule nkalo, iindidi eziwinileyo yirayisi emhlophe, kuba ixabiso eliphezulu le-arsenic kunye ne-phytic acid lifunyenwe kwingqolowa epheleleyo. Ngaba ufanele ukhathazeke? Kuxhomekeke. Ukuba utya ukutya okwahlukeneyo kwaye utya irayisi ngokumodareyitha, awunakhathazeka nge-arsenic okanye i-antinutrients koku kutya kuthandwayo.. Kuthetha ntoni ukutya irayisi ngokumodareyitha? Ukunikezelwa kweenkonzo ezimbalwa ngeveki akufuneki kukubangele naziphi na iingxaki.
Igama lokugqibela
Irayisi emhlophe ayonto imbi, enyanisweni ungayifaka ngaphandle kwengxaki kwindlela otya ngayo esempilweni. Kodwa ukuba ujonge iikhalori ukuba zikhatshwe linani elibalulekileyo lezondlo, kuya kufuneka ubheje kwilayisi emdaka. Kwaye khumbula ukuyidla ngokumodareyitha ukunqanda ukuhamba ngaphezulu kweekhalori, kunye nomba we-arsenic kunye ne-antinutrients.