Uyazazi izakhiwo zelayisi? Ngenxa yentengo yayo engabizi kakhulu nokwenza izinto ezihlukahlukene, ilayisi libeka phansi okusanhlamvu okuthandwa kakhulu emhlabeni..
Kutholakala ngezimo eziningi, imibala, nosayizi, ilayisi iyi- ukudla okuyisisekelo ezigidini zokudla emhlabeni wonke, mhlawumbe nokwakho.
Yikuphi ukuhlukahluka okunempilo?
Lokhu kubalulekile: zonke izinhlobo zelayisi azondli ngokulinganayo. Ngaphandle kokuthi irayisi elimhlophe lidliwa kakhulu, ngokusho kocwaningo, inhlobonhlobo enempilo yelayisi ukolweni ophelele. Kepha kungani kunconywa ukufaka ilayisi elimhlophe esikhundleni selayisi elinsundu? Ilula kakhulu: ngoba iyinhlamvu ephelele, kanti ilayisi elimhlophe liyinhlamvu ecwengisisiwe.
Njengoba igcina zonke izingxenye zokusanhlamvu, ilayisi elinsundu yilona elinikeza izakhamzimba ezibaluleke kakhulu: i-fiber nenani elifanele lamavithamini namaminerali. Ngokwengxenye yayo, irayisi elimhlophe liphucwe izingxenye ezinomsoco kakhulu, ezinciphisa kakhulu izakhiwo zalo uma ziqhathaniswa nokolweni ophelele.
Ngenxa yalokho, irayisi elinsundu lingumthombo omuhle we-fiber, amavithamini kanye nezinye izakhi zomzimba ezisebenzayo ukuze umzimba wakho usebenze kahle. Uma udinga ukudla okusanhlamvu okuphelele (omunye wemisebenzi yabantu abasalindile), irayisi elinsundu ngokungangabazeki lingenye yezindlela ezingcono kakhulu. Ngale ndlela uzokwehlisa ubungozi besifo sikashukela (kepha qaphela ngoba ukusebenzisa ilayisi elimhlophe ngokulingene kunomthelela ohlukile), isifo senhliziyo, umdlavuza nokukhuluphala.
Ilayisi lenziwa ngani?
Ukwazi ukwakheka kwelayisi kuzokusiza uqonde ukuthi yini enikeza izakhamzimba nokuthi kufanele inikezwe ngamanani angakanani.. Ngenxa yalokho, uzokwazi ukuyinikeza indima engcono kakhulu ekudleni kwakho futhi ngaleyo ndlela usebenzise kakhulu izakhiwo zelayisi.
Ama-carbohydrate
Akubangelwa yithuba lokuthi ngemuva kokudla ilayisi uhlale uzizwa unamandla ngokwengeziwe: irayisi ingenye yalezo ukudla kwamandla. Isizathu ukuthi ilayisi ikakhulukazi lakhiwe ngama-carbohydrate. Ngakolunye uhlangothi, ngokungafani nokunye ukudla okune-carbohydrate, irayisi alinawo amafutha. Kodwa-ke, ukuze ungakhuli, kuyalulekwa ukulawula ubuningi.
amaprotheni
Kumele kuqashelwe ukuthi ukudla ilayisi kuzokusiza futhi emsebenzini wokuhlangabezana nezidingo zakho zansuku zonke zamaprotheni, kusukela iqukethe inani elincane lalesi sakhi somzimba esibalulekile.
Ungawathola kanjani amaprotheni
Bheka i-athikili: Ukudla kwamaphrotheni. Lapho uzothola lapho kufanele udle khona ukuze uthole amaprotheni amaningi.
Intambo
Siyini isimo sokuhamba kwakho kwamathumbu? Uma udinga izinto zokuhamba ngokukhulu ukushesha lapho, irayisi elinsundu lingumlingani ongamcabangela ngenxa yokuqukethwe kwayo kwe-fiber. Amagremu ayi-100 erayisi ansundu akunikeza ithuba lokuthola cishe amagremu ama-2 we-fiber, okuthakazelisa ukuhamba kepha futhi nezinye izinto eziningi, njengokwanelisa isifiso sakho sokudla ngendlela ehlala isikhathi eside.
Uma ukhetha ilayisi elimhlophe, uthola ne-fiber, kepha ngamanani amancane kakhulu. Amagremu ayi-100 erayisi amhlophe aqukethe ngisho nengxenye yegremu le-fiber ekwakhekeni kwawo.
Amavithamini kanye namaminerali
Ilayisi libuye lenze okuncane ukukusiza ukuthi uthole inani lansuku zonke lamavithamini, amaminerali kanye nama-antioxidants. Lokhu kudla kuqukethe i-thiamine, niacin, uvithamini B6, i-manganese, i-magnesium, i-phosphorus, i-iron ne-zinc. Ngokumangazayo, irayisi elinsundu likhiqiza okumhlophe nakule ndaba.
Qaphela i-arsenic
Kuze kube manje izakhiwo zelayisi, kodwa futhi kuyadingeka ukusho ezinye izingqinamba. Okokuqala, irayisi livame ukumunca i-arsenic eningi kunezinye izitshalo, futhi ukulihlanza akuyenzi ihambe. Yize ngokuvamile akuyona inkinga, ukudla inani elikhulu lale nsimbi esindayo isikhathi eside kubhekwa njengokuyingozi empilweni.
Enye yezingozi ezihambisanayo yithuba elikhulayo lokuthuthukisa izinhlobo ezithile zomdlavuza, uhlobo lwesibili sikashukela, nesifo senhliziyo. Ngokusobala, ukuyibilisa ngamanzi amaningi (okufanele alahlwe kude kamuva) kungasiza ekuqedeni inani elikhulu le-arsenic elayisi. Kodwa-ke, akusizi ukuqeda konke futhi, ngaphezu kwalokho, amanye amavithamini namaminerali anganyamalala.
Kepha i-arsenic akuyona ukuphela kwecala elayisi. Kumele futhi sisho imishanguzo efana ne-phytic acid. Ama-anti-izakhamzimba angavimbela umzimba ukuthi ungamunci izakhi ezithile zomsoco. Endabeni ye-phytic acid, ayinsimbi ne-zinc. Kepha ungakhathazeki, imiphumela yayo ayicaci uma ungadli ilayisi kuzo zonke izidlo zosuku isikhathi eside, kufaka phakathi irayisi nemikhiqizo esuselwe kulo (kufaka phakathi ubisi lwelayisi neminye imikhiqizo oluyifaka kwifomula yalo. ).
Kulokhu, okuhlukahlukene okuwinayo ilayisi elimhlophe, ngoba inani eliphakeme le-arsenic ne-phytic acid litholakale kukolweni ophelele. Ingabe kufanele ukhathazeke? Kuya ngokuthi. Uma udla ukudla okwehlukahlukene futhi udla ilayisi ngokulinganisela, awudingi ukukhathazeka nge-arsenic noma i-antinutrients kulokhu kudla okuthandwayo.. Kusho ukuthini ukudla irayisi ngokulinganisela? Izinsizakalo ezimbalwa ngesonto akufanele zikudalele izinkinga.
Izwi lokugcina
Irayisi elimhlophe alilibi, empeleni ungalifaka ngaphandle kwenkinga ekudleni kwakho okunempilo. Kepha uma ufuna amakhalori okufanele ahambisane nenani eliphawulekayo lezakhamzimba, khona-ke kufanele ubheje kwilayisi elinsundu. Futhi khumbula ukuyidla ngokulinganisela ukuze ugweme ukweqisa ngokweqile ngama-calories, kanye nodaba lwe-arsenic kanye ne-antinutrients.