Mazuva ano, tese tiri kunetseka zvikuru nezvatinodya uye zvatinonwa, handiti? Vanhu vazhinji vanoda kujaira chimwe chinhu chine hutano uye chinovaka muviri senge oats pane kushandisa mupunga nechingwa. Nhasi, tiri kutaura nezvechikafu chakakosha chine hutano, asi ungangove usina kunzwa nezvazvo zvakanyanya. Ndiwo maRye Flakes. Kunyangwe zita racho riri idzva, mabhenefiti ehutano eizvi akakwira kwazvo.
Zviyo zvakakwana zvakakosha zvikuru pakurarama hupenyu hwakanaka. Ongororo dzakatowana kuti kuwedzera mhando idzi dzezviyo mukudya kwako kwezuva nezuva kunogona kuderedza njodzi yezvirwere zvakawanda zvakaita seasthma, chirwere cheCrohn, uye ulcerative colitis. Saka, rye flakes ndeimwe yezviyo zvakakwana zvakadaro.
Zvichitaurwa zviri nyore, chii chinonzi Rye Flakes?
Fungidzira, ma flakes aya e rye anogadzirwa nekupfungaira, kumonerera, uye kuomesa mbeu dzemuti we rye, kungofanana ne oats. Paunotarisa, anotaridzika kunge rolled oats. Zvakare zviri nyore kugadzira.
Izvi hazvisi zvekudya chete, asi idura rezvekudya rine mavhitamini, zvicherwa, uye kunyanya fiber zvinodiwa nemuviri wedu. Saka ngationei kuti zviyo zvidiki izvi zvinobatsira sei pahutano hwedu.
Mabhenefiti eRye Flakes pahutano hwemuviri wako
Mapundu eRye haangogumiri pakubatsira kumwe chete. Ane zvakanakira nhengo dzakasiyana dzemuviri wedu.
Yakanakira sisitimu yekugaya chikafu!
Kana uchiwanzova nematambudziko akadai sekurwadziwa kwemudumbu uye kuvimbiwa, ma flakes e rye anogona kuva mhinduro yakanaka. Fiber iri maari inobatsira kuti kugaya kwedu kushande zvakanaka. Zvichitaurwa zviri nyore, patinodya ma flakes e rye, kufamba kwechikafu nemudumbu medu kunoshanda zvakanyanya. Izvi zvinobatsirawo kuderedza njodzi yekurwara nezvirwere zvakakomba zvakaita sekenza yemuura.
Rubatsiro rukuru mukuderedza chirwere cheshuga
Maflakes eRye chikafu chinokosha zvikuru kuvanhu vane chirwere cheshuga nevaya vari panjodzi yekubatwa nechirwere cheshuga. Izvi zvinodaro nekuti maflakes eRye ane indekisi yakaderera yeglycemic (GI).
Izvi zvinoreva kuti patinodya izvi, huwandu hweshuga muropa redu hahukwire kamwe kamwe. Asi, shuga inopinzwa mumuviri zvishoma nezvishoma, zvichiita kuti zvive nyore kune munhu ane chirwere cheshuga kudzora huwandu hweshuga muropa rake.
Pamusoro pezvo, faibha inonyungudika iri mairi inobatsirawo kuderedza njodzi yekubatwa nechirwere cheshuga cherudzi rwechipiri. Zvisinei, kana uri kurapwa chirwere cheshuga, zvakakosha kutaura nachiremba wako usati watanga kudya chikafu chakadai.
Zvinobatsirawo mukutonga huremu hwemuviri.
Chimwe chezvinhu zvikuru zvinonetsa munhu ari kuedza kuderedza huremu kudzora kudya kwaanoita. Rye flakes inogona kubatsirawo pane izvi. Zvidzidzo zvakaratidza kuti kudya rye flakes kunogona kukubatsira kuti unzwe wakaguta kwenguva yakareba. Saka, kana ukadya rye flakes shoma mangwanani, unogona kudzora kudya kwako zvakanyanya kusvika masikati. Zvinogonawo kukubatsira kuti udye zvishoma pakudya kwako kunotevera.
Yakanakira hutano hwemwoyo
Kana zvasvika kune cholesterol muropa redu, kune mhando mbiri: cholesterol "yakanaka" (HDL) uye cholesterol "yakaipa" (LDL). Zvikafu zvine GI shoma senge rye flakes zvinobatsira kuwedzera cholesterol "yakanaka" yeHDL mumuviri wedu. Iyi HDL cholesterol inoshanda nekubvisa cholesterol "yakaipa" yeLDL inogona kuungana mutsinga dzedu dzeropa uye kuivhara.
Hazvisi izvozvo chete, ma flakes e rye akapfumawo mu potassium, mineral inobatsira kuderedza BP. Chimwe chezvikonzero zvinokonzera BP yakakwira kuwedzera kwe sodium (munyu) mumuviri. Potassium inobatsira kubvisa sodium iyi yakawandisa mumuviri. Izvi zvinobatsira kudzora BP uye kuderedza njodzi yezvirwere zvemwoyo nestroke.
Pfuma izere nekudya kunovaka muviri
Maflakes eRye ipfuma yevhitamini nemaminerari, kunyanya mavitamini eB akawanda.
| Vhitamini B | Mabhenefiti kumuviri |
|---|---|
| Mavhitamini B1 (thiamine) uye B3 (niacin) | Zvinobatsira kuwedzera uye kuchengetedza simba remuviri. |
| Riboflavin (vhitamini B2) | Zvakakosha pakushanda zvakanaka kwechiropa nehurongwa hwetsinga. |
| Vhitamini B6 | Inobatsira kusimbisa masoja emuviri. |
| Folate | Zvakakosha zvikuru kudzivirira zvikanganiso zvinogona kuitika pakuzvarwa kwemwana ari mudumbu panguva yekuzvitakura. |
Pamusoro pezvo, ma flakes e rye ane zvicherwa zvakakosha zvakaita se iron, magnesium, phosphorus, uye zinc , pamwe chete nemakemikari anonzi phytochemicals, ane antioxidant properties inodzivirira kukuvara kwemasero.
Kudya kunovaka muviri mu 1/4 kapu
Chikamu chakajairika che rye flakes chine zvinovaka muviri zvinotevera:
- Macalorie: 98
- Mapuroteni: 4 magiramu
- Mafuta: 1 gramu
- Makabhohaidhiretsi: 20 magiramu
- Faibha: 4 magiramu
- Shuga: 0 magiramu
Zvakakosha: Maflakes eRye ane makabhohaidhiretsi. Kunyangwe ari makabhohaidhiretsi akaomarara, haakwidze shuga muropa nekukurumidza sechingwa chichena, hazvina kunaka kudya zvakawandisa. Zvakanaka kuganhurira kudya kwako kusvika ku 1/4 kapu panguva .
Zvakanaka, tingawedzera sei izvi muchikafu?
Izvi zviri nyore kwazvo. Unogona kugadzira ma flakes e rye nenzira imwe chete yaunoita oats.
Nzira inonyanya kufarirwa ndeyekubikisa nemvura shoma pamoto kusvika yanyatsokora kuita porridge. Unogona kuwedzera nzungu dzakadai semacashew, maarumondi, mazambiringa akaomeswa, uye zvidimbu zvemichero zvakaita semabhanana muporridge iyi kuti inakidze.
Kwete izvozvo chete, asi izvi zvinogona kushandiswa nenzira dzakasiyana siyana:
- Wedzera ma flakes e rye panzvimbo pe oats ku granola kana muesli yakagadzirwa kumba.
- Edza kushandisa izvi panzvimbo pe oats paunenge uchibika makuki nemabhisikiti.
- Kanga ma flakes e rye mupani woadya pamusoro pechinhu chakaita se corn flakes.
- Paunenge uchigadzira zvinhu zvakaita sema cutlets, meatballs, uye rolls kumba, edza kuwedzera zvishoma pane breadcrumbs sechinhu chinosunga, kureva kuti, kubatanidza musanganiswa pamwe chete.
Mharidzo Yekuenda Nayo Kumba
- MaRye Flakes igorosi rine hutano, rakafanana neoats, rine hutano hwakawanda.
- Kudya izvi kune mabhenefiti akawanda akadai sekubatsira kugaya chikafu, kudzora huwandu hweshuga muropa, kudzora huremu hwemuviri, uye kuchengetedza hutano hwemwoyo.
- Mafura eRye ane zvakawanda zvinovaka muviri zvakakosha zvakaita sefiber, B mavitamini, uye potassium.
- Paunenge uchidya, zvakanaka kutanga nechikamu chidiki, senge 1/4 kapu panguva imwe chete.
- Kana uine chirwere, chakadai sechirwere cheshuga kana BP, zvakakosha kuti ukurukure nachiremba wako usati wachinja kudya kwako zvakanyanya.
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