Kodi mudamvapo za Rye Flakes? Tiyeni tiphunzire za ubwino wa tirigu wapamwamba kwambiriwu!

Masiku ano, tonsefe timadera nkhawa kwambiri ndi zomwe timadya ndi kumwa, sichoncho? Anthu ambiri amakonda kuzolowera chakudya chopatsa thanzi komanso chopatsa thanzi monga oats m'malo mwa mpunga ndi buledi wamba. Masiku ano, tikulankhula za chakudya chapadera chomwe chili ndi zakudya zambiri, koma mwina simunamvepo zambiri za icho. Ndicho Rye Flakes. Ngakhale dzinali ndi latsopano pang'ono, ubwino wa izi pa thanzi ndi wokwera kwambiri.

Mbewu zonse ndi zofunika kwambiri pa moyo wathanzi. Kafukufuku wapeza kuti kuwonjezera mitundu iyi ya mbewu ku zakudya zanu za tsiku ndi tsiku kungachepetse chiopsezo cha matenda ambiri monga mphumu, matenda a Crohn, ndi ulcerative colitis. Chifukwa chake, ma rye flakes ndi amodzi mwa mbewu zonse zomwe zili ndi zinthu zotere.

Mwachidule, kodi Rye Flakes ndi chiyani?

Tangoganizirani, ma flakes a rye awa amapangidwa powathira nthunzi, kuwazunguliza, ndi kuumitsa mbewu za rye, monga oats. Mukawayang'ana, amaoneka ngati oats ozunguliridwa. Komanso ndi osavuta kupanga.

Izi si chakudya chilichonse, koma ndi nkhokwe yosungira zakudya yodzaza ndi mavitamini, mchere, makamaka ulusi womwe thupi lathu limafunikira. Tiyeni tiwone ubwino waukulu womwe tirigu ang'onoang'ono awa ali nawo pa thanzi lathu.

Ubwino wa ma rye flakes pa thanzi la thupi lanu

Ma flakes a rye samangokhala ndi phindu limodzi lokha, koma ali ndi phindu pa ziwalo zingapo m'thupi lathu.

Zabwino kwambiri pakugaya chakudya!

Ngati nthawi zambiri mumakhala ndi mavuto monga kusokonezeka m'mimba ndi kudzimbidwa, ma rye flakes akhoza kukhala yankho labwino. Ulusi womwe uli mkati mwake umathandiza kuti kugaya chakudya kugwire bwino ntchito. Mwachidule, tikamadya ma rye flakes, kuyenda kwa chakudya m'matumbo athu kumakhala kothandiza kwambiri. Izi zimathandizanso kuchepetsa chiopsezo chotenga matenda akuluakulu monga khansa ya m'matumbo.

Chithandizo chachikulu pakulamulira matenda a shuga

Ma Rye flakes ndi chakudya chamtengo wapatali kwambiri kwa anthu odwala matenda a shuga komanso omwe ali pachiwopsezo chotenga matenda a shuga. Izi zili choncho chifukwa ma rye flakes ali ndi glycemic index yotsika (GI).

Kuphatikiza apo, ulusi wosungunuka womwe uli mmenemo umathandizanso kuchepetsa chiopsezo chotenga matenda a shuga a mtundu wa 2. Komabe, ngati mukulandira chithandizo cha matenda a shuga, ndikofunikira kulankhula ndi dokotala wanu musanayambe kudya zakudya ngati izi.

Komanso zimathandiza kulamulira kulemera kwa thupi.

Chimodzi mwa zovuta zazikulu kwa munthu amene akuyesera kuchepetsa thupi ndikuwongolera kudya kwake. Ma Rye flakes angathandizenso pa izi. Kafukufuku wasonyeza kuti kudya ma Rye flakes kungakuthandizeni kumva kukhuta kwa nthawi yayitali. Chifukwa chake, ngati mudya ma Rye flakes ochepa m'mawa, mutha kuwongolera kudya kwanu mopitirira muyeso mpaka nkhomaliro. Zingakuthandizeninso kudya pang'ono pa chakudya chanu chotsatira.

Zabwino pa thanzi la mtima

Ponena za cholesterol m'magazi mwathu, pali mitundu iwiri: cholesterol "yabwino" (HDL) ndi cholesterol "yoipa" (LDL). Zakudya zotsika-GI monga rye flakes zimathandiza kuwonjezera cholesterol "yabwino" ya HDL m'thupi mwathu. Cholesterol iyi ya HDL imagwira ntchito pochotsa cholesterol "yoipa" ya LDL yomwe imatha kudziunjikira m'mitsempha yathu yamagazi ndikuyitseka.

Si zokhazo, ma rye flakes alinso ndi potaziyamu wambiri, mchere womwe umathandiza kuchepetsa kuthamanga kwa magazi. Chimodzi mwa zifukwa zomwe zimayambitsa kuthamanga kwa magazi ndi kuchuluka kwa sodium (mchere) m'thupi. Potaziyamu imathandiza kuchotsa sodium wochuluka m'thupi. Izi zimathandiza kuwongolera kuthamanga kwa magazi ndikuchepetsa chiopsezo cha matenda a mtima ndi sitiroko.

Chuma chodzaza ndi zakudya zabwino

Ma Rye flakes ndi chuma chambiri cha mavitamini ndi michere, makamaka mavitamini B angapo.

Kuphatikiza apo, ma flakes a rye ali ndi mchere wofunikira monga chitsulo, magnesium, phosphorous, ndi zinc , komanso mankhwala otchedwa phytochemicals, omwe ali ndi mphamvu zotsutsana ndi ma antioxidants zomwe zimateteza kuwonongeka kwa maselo.

Zakudya mu 1/4 chikho

Kuchuluka kwa zakudya za rye kumakhala ndi michere iyi:

• Ma calories: 98
• Mapuloteni: 4 magalamu
• Mafuta: 1 gramu
• Chakudya: 20 magalamu
• Ulusi: magalamu 4
• Shuga: 0 magalamu

Chofunika: Ma flakes a rye ali ndi chakudya cham'mawa. Ngakhale kuti ndi chakudya chovuta kudya, sichiwonjezera shuga m'magazi mwachangu ngati buledi woyera, si bwino kudya kwambiri. Ndi bwino kuchepetsa kudya kwanu mpaka theka la chikho nthawi imodzi .

Chabwino, tingawonjezere bwanji izi ku chakudya?

Izi n'zosavuta kwambiri. Mutha kupanga ma rye flakes monga momwe mumapangira oats.

Njira yotchuka kwambiri ndiyo kuphika ndi madzi pang'ono pa chitofu mpaka itakhuthala kukhala phala. Mutha kuwonjezera mtedza monga ma cashew, ma amondi, mphesa zouma, ndi zidutswa za zipatso ngati nthochi ku phala ili kuti likhale ndi kukoma kokoma.

Si zokhazo, koma izi zingagwiritsidwe ntchito m'njira zina zingapo:

• Onjezani ma flakes a rye m'malo mwa oats ku granola kapena muesli yopangidwa kunyumba.
• Yesani kugwiritsa ntchito izi m'malo mwa oats popanga makeke ndi mabisiketi.
• Kanizani ma flakes a rye mu poto ndikudyera pamwamba pa china chake chonga ma flakes a chimanga.
• Mukamapanga zinthu monga ma cutlets, ma meatball, ndi ma roll kunyumba, yesani kuwonjezera pang'ono mwa izi m'malo mwa ma buckwheat ngati chomangira, kutanthauza kuti, kuti chisakanizocho chigwirizane.