Ukubuza umntu kwilizwe lethu, "Unjani?" kufana nokubuza, "Ngaba ukhe wayitya irayisi?" Irayisi ibaluleke kakhulu kubomi bethu nakwinkcubeko yethu. Malunga nesiqingatha sabemi behlabathi sifumana ama-50% amandla abo emihla ngemihla kwirayisi. Ngoko ke, akubalulekanga kangako ukwazi ukuba yeyiphi irayisi esiyityayo yonke imihla, kwaye zeziphi izibonelelo kunye neengxaki zayo? Makhe sithethe ngaloo nto namhlanje.
Irayisi emhlophe? Irayisi yebran? Yintoni umahluko?
Abantu abaninzi bacinga ukuba irayisi emhlophe kunye nerayisi emdaka (irayisi ebomvu) ziintlobo ezimbini ezahlukeneyo. Kodwa eneneni, zombini zivela kwingqolowa yerayisi efanayo. Umahluko ukho kwindlela ecutshungulwa ngayo ingqolowa yerayisi.
Ngamafutshane, umaleko ongaphandle wengqolowa yerayisi ngumaleko omnyama omdaka onezondlo ezininzi. Siwubiza ngokuba "ngumaleko webran." Lo maleko webran awususwa kwirayisi yebran okanye kwirayisi ebomvu.
Nangona kunjalo, xa kusenziwa irayisi emhlophe, le ndawo ixabisekileyo yebran iyasilwa ngokupheleleyo ize ipholishwe ukuze isuswe. Yiyo loo nto irayisi emhlophe ikhazimla imhlophe.
Eyona nto ibalulekileyo kukuba uninzi lweevithamini, iiminerali, ingakumbi ifayibha kwiinkozo zerayisi zifumaneka kwinxalenye yebran esusiweyo. Oku kuthetha ukuba , ngokwesondlo, irayisi yebran ingcono kakhulu kunerayisi emhlophe.
Nangona kunjalo, kuba ine-bran, irayisi ye-bran ithatha ixesha elide ukuyipheka kunerayisi emhlophe. Ngoko ke, ukuze ufumane izondlo ezininzi, kungcono ukongeza irayisi ye-bran ekutyeni kwakho.
Iingenelo eziphambili zempilo zokutya irayisi yebran
Makhe sijonge ezinye zeengenelo zempilo zokongeza irayisi emdaka ekutyeni kwakho.
Inceda ekulawuleni isifo seswekile
Irayisi emdaka inokunceda abantu abanesifo seswekile ukulawula amanqanaba eswekile egazini labo. Masiqonde oku ngexabiso elibizwa ngokuba yiGlycemic Index . Ngamafutshane, ilinganisa ukuba amanqanaba eswekile egazini lakho anyuka ngokukhawuleza kangakanani emva kokutya ukutya okuthile.
- Irayisi emhlophe ine-glycemic index ephezulu engama-64.
- Eli xabiso lerayisi yebran limalunga nama-55, elixabiso liphantsi kakhulu.
Oku kuthetha ukuba xa utya irayisi emhlophe, amanqanaba eswekile egazini lakho anyuka ngokukhawuleza. Kodwa xa utya irayisi emdaka, amanqanaba eswekile egazini lakho anyuka kancinci. Oku kubaluleke kakhulu kubantu abanesifo seswekile. Izifundo ezininzi zifumanise ukuba ukutya irayisi emhlophe kakhulu kwandisa umngcipheko wokuba nesifo seswekile.
Ilungele impilo yentliziyo
Iinkozo ezipheleleyo, njengerayisi emdaka, zineefayibha ezininzi kunokutya okucutshungulwayo. Le fayibha inceda ekunciphiseni amanqanaba e -cholesterol embi egazini lakho, nto leyo enokunciphisa umngcipheko wesifo sentliziyo kunye nestroke.
Kwakhona, ekubeni ukutya ukutya okunefayibha eninzi kukwenza uzive unelisekile, kulula ukugcina ubunzima obusempilweni. Ukongeza, iivithamini kunye neeminerali ezikwirayisi yebran zinceda ekuthwaleni ioksijini egazini nakwezinye iinkqubo ezibalulekileyo emzimbeni.
Inganciphisa umngcipheko womhlaza
Irayisi emdaka ineentlobo ezintathu ze -phenolics . Ezi zii -antioxidants ezinamandla ezifumaneka ngokwendalo kwizityalo. Ii-antioxidants zikhusela iiseli zethu kwi- free radicals, ezonakalisa iiseli. Ngokukhusela iiseli ngale ndlela, sinokunciphisa umngcipheko womhlaza. Ezi phenolics zixabisekileyo zifumaneka kakhulu kwinxalenye yebran yerayisi. Ngoko ke xa ibran isuswa xa kusenziwa irayisi emhlophe, uninzi lwezi antioxidants nazo ziyasuswa.
Impilo yenkqubo yokugaya ukutya
Ifayibha enganyibilikiyo kwirayisi emdaka ithintela ukuqhina kwaye ilungelelanise ukuhamba kwamathumbu. Ikwanceda ekuthinteleni izifo ezifana ne -hemorrhoids .
Enye into ebalulekileyo kukuba irayisi kukutya okungenagluten . Abantu abanesifo se-celiac abakwazi ukugaya iinkozo ezithile. Kubo, irayisi kukutya okulungileyo abanokukutya ngaphandle kweengxaki baze bafumane izondlo ezifunekayo.
Makhe sijonge isondlo esifumaneka kwirayisi.
Irayisi emdaka ineevithamini kunye neeminerali ezininzi ezibaluleke kakhulu emizimbeni yethu. Masibone nendlela amaxabiso ezondlo athelekiswa ngayo nerayisi emhlophe.
| Uhlobo lokutya | Iingenelo zomzimba |
|---|---|
| IVithamin B1 (iThiamine) | Kubalulekile ekuveliseni amandla kunye nokusebenza kwenkqubo yemithambo-luvo. |
| IVithamin B6 (iPyridoxine) | Ibalulekile kwinkqubo yomzimba yokuzikhusela nasekuphuhlisweni kwengqondo. |
| I-Magnesium | Inceda impilo yamathambo, ukusebenza kwemisipha, kunye nokulawula uxinzelelo lwegazi. |
| I-phosphorus | Iyadingeka kumathambo namazinyo aqinileyo. |
| I-Selenium | I-antioxidant ebalulekileyo kwinkqubo yomzimba yokuzikhusela kunye nomsebenzi we-thyroid. |
| IManganese | Inceda ekuveliseni amandla nasekukhuseleni iiseli. |
| Ixabiso lesondlo (nge 1/2 indebe yerayisi ephekiweyo) | Irayisi yebran | Irayisi emhlophe |
|---|---|---|
| Iikhalori | 109 | ~103 |
| Iiproteni | Iigram ezi-2 | Malunga neegram ezi-2 |
| Ifayibha | Iigram ezi-2 | Malunga ne-0.5 grams (ngaphantsi kwesithathu) |
| Iicarbohydrate | Iigram ezingama-23 | Malunga neegram ezingama-23 |
Izinto ezimbini ekufuneka uzikhumbule xa uthetha ngerayisi
Nangona irayisi ilukutya okulungileyo kakhulu, kukho izinto ezimbini ekufuneka siziqwalasele xa sicinga ngokukhuseleka kokutya.
1. Ngaba kuyingozi ngokwenene ukutya irayisi eseleyo?
Usenokuba ukhe wayiva le bali. Akulunganga ukutya irayisi eseleyo, inokuba yityhefu. Kukho inyaniso ethile koku. Kukho uhlobo lwebhaktiriya ebizwa ngokuba yiBacillus cereus . Ukuba ukutya okunesitatshi njengerayisi ephekiweyo akupholiswanga kakuhle kwaye akufakwe efrijini, le bhaktiriya inokukhula kuyo. Ukuba le bhaktiriya ityiwe, inokubangela isicaphucaphu nokuhlanza.
Kulula kakhulu ukuyiphepha le nto:
- Ukuba unerayisi ephekiweyo eseleyo, ungayishiyi kubushushu begumbi kangangeeyure.
- Yivale kakuhle uze uyifake efrijini ngokukhawuleza.
- Phinda ufudumale kakuhle xa ufudumeza.
- Gcina ucoceko oluhle ekhitshini.
2. Ngaba irayisi ine-arsenic?
I-Arsenic yikhemikhali enobuthi kakhulu eyenzeka ngokwemvelo emhlabeni. Ukusetyenziswa kwezichumisi kunye nezibulali-zinambuzane kuye kwandisa amanqanaba e-arsenic emhlabeni namanzi angaphantsi komhlaba. Irayisi inamandla aphezulu okufunxa i-arsenic kunezinye iinkozo. Oku kungenxa yokuba irayisi ilinywa kusetyenziswa amanzi amaninzi.
Kukho nesisombululo sale nto:
- Ngaphambi kokupheka irayisi, hlambulula irayisi izihlandlo ezininzi phantsi kwamanzi abalekayo.
- Xa upheka, pheka ngamanzi amaninzi kunalawo ubuya kuwapheka ngokuqhelekileyo . Njengepasta ebilayo.
- Emva kokuba irayisi iphekiwe , hluza amanzi aseleyo.
Ezi ndlela zinokunciphisa kakhulu ubungakanani be-arsenic kwirayisi.
Iindlela ezimnandi zokwenza irayisi ibe mnandi
Ukuba ukhathazekile malunga nexesha elide lokupheka irayisi yebran, pheka inqwaba enkulu ngaxeshanye, uyahlule ibe ziinxalenye, uze uyigcine efrijini. Emva koko, xa sele ulungele ukutya, okufuneka ukwenze kukuyifudumeza.
Irayisi ayilonto ifanele ityiwe njengerayisi. Ingenziwa ibe nesondlo ngokuyidibanisa nemifuno eyahlukeneyo, iziqholo, inyama kunye neentlanzi. Nazi ezinye izimvo:
- Yenza isaladi yerayisi emnandi ngokongeza izinto ezifana neelentile, iitshizi, iipea kunye nemifuno oyithandayo.
- Yenza irayisi efana nerayisi eqhotsiweyo ngemifuno efana neminqathe, iimbotyi, iilikhi kunye nekhaphetshu.
- Zalisa iipepile ngomxube werayisi nemifuno uze upheke.
- Xuba irayisi neembotyi ezimnyama, umbona, kunye nesambal ukuze wenze incasa entsha.
- Yongeza into efana nebroccoli okanye ispinatshi kwi-chicken curry oyithandayo okanye kwi-fish curry uze uyitye nerayisi.
Ukuba ukhathazekile ngendlela otya ngayo, ingakumbi ngenxa yemeko yempilo (efana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu), kubaluleke kakhulu ukufuna ingcebiso kugqirha wakho okanye kugqirha wakho malunga nendlela otya ngayo ekulungeleyo.
Umyalezo Wokuya Ekhaya
- Ukuze ufumane izondlo ezingakumbi, ingakumbi ifayibha, qhela ukutya irayisi emdaka (irayisi emdaka) endaweni yerayisi emhlophe.
- Ukutya irayisi yebran kunceda ukulawula isifo seswekile, kukhuthaze impilo yentliziyo, kwaye kugcine inkqubo yokugaya ukutya isempilweni.
- Faka irayisi eseleyo efrijini ngokukhawuleza, endaweni yokuyishiya kubushushu begumbi. Oku kunokunceda ukuthintela ukutyhefeka kokutya.
- Ukuze unciphise ubuninzi be-arsenic enokubakho kwirayisi, hlamba irayisi kakuhle ngaphambi kokuba uyipheke uze uyipheke emanzini amaninzi ukuze ususe amanzi aseleyo.
- Ukuba unengxaki yempilo, qhagamshelana nogqirha wakho malunga nokutya okufanelekileyo kuwe.
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