Kule mihla, sonke sixhalabile kakhulu ngento esiyityayo nesiyiselayo, akunjalo? Abantu abaninzi bathanda ukuqhelana nento enempilo nenempilo efana ne-oats endaweni yerayisi nesonka esiqhelekileyo. Namhlanje, sithetha ngokutya okukhethekileyo okunesondlo, kodwa kusenokwenzeka ukuba awuzange uve ngako kakhulu. Yiyo loo nto iRye Flakes. Nangona eli gama litsha kancinci, izibonelelo zempilo zalo ziphezulu kakhulu.
Iinkozo ezipheleleyo zibaluleke kakhulu kubomi obusempilweni. Izifundo zifumanise nokuba ukongeza ezi ntlobo zeenkozo ekutyeni kwakho kwemihla ngemihla kunokunciphisa umngcipheko wezifo ezininzi ezifana ne-asthma, isifo sikaCrohn, kunye ne-ulcerative colitis. Ngoko ke, ii-rye flakes zezinye zeenkozo ezipheleleyo ezizele ziimpawu ezinjalo.
Ngamafutshane, zithini iiRye Flakes?
Khawucinge nje, la maqhekeza e-rye enziwa ngokufutha, ukuqengqa, nokomisa imbewu yesityalo se-rye, njenge-oats. Xa uzijonga, zifana ne-oats eziroliweyo. Kulula kakhulu ukuzenza.
Ezi azizo nje ukutya, kodwa yindawo yokugcina izondlo egcwele iivithamini, iiminerali, ingakumbi ifayibha efunekayo emzimbeni wethu. Ngoko ke masibone ukuba zeziphi iingenelo ezinkulu ezi ngqolowa zincinci ezinazo kwimpilo yethu.
Iingenelo zempilo zee-rye flakes emzimbeni wakho
Ii-rye flakes azipheleli nje kwinzuzo enye kuphela. Zinefuthe elihle kwiinkqubo ezahlukeneyo emzimbeni wethu.
Ilungele inkqubo yokugaya ukutya!
Ukuba uhlala uneengxaki ezifana nokuphazamiseka kwesisu kunye nokuqhinwa, ii-rye flakes zinokuba sisisombululo esilungileyo. Ifayibha ekuzo inceda inkqubo yethu yokugaya ukutya isebenze kakuhle kakhulu. Ngamafutshane, xa sitya ii-rye flakes, ukuhamba kokutya emathunjini ethu kuba ngcono. Oku kunceda ekunciphiseni umngcipheko wokufumana izifo ezinzulu ezifana nomhlaza wamathumbu amakhulu.
Uncedo olukhulu ekulawuleni isifo seswekile
Ii-rye flakes zizinto ezixabisekileyo kakhulu kubantu abanesifo seswekile kunye nabo basengozini yokufumana isifo seswekile. Oku kungenxa yokuba ii-rye flakes zine-glycemic index ephantsi (GI).
Oku kuthetha ukuba xa sizitya ezi zinto, amanqanaba eswekile egazini lethu akanyuki ngequbuliso. Endaweni yoko, iswekile ingena emzimbeni kancinci, nto leyo eyenza kube lula kakhulu kumntu onesifo seswekile ukulawula amanqanaba eswekile egazini lakhe.
Ukongeza, ifayibha enyibilikayo equlethwe kuyo ikwanceda ekunciphiseni umngcipheko wokuba nesifo seswekile sohlobo lwesibini. Nangona kunjalo, ukuba unyangwa isifo seswekile, kubalulekile ukuthetha nogqirha wakho ngaphambi kokuba uqalise ukutya okufana nolu.
Kwakhona kunceda ekulawuleni ubunzima bomzimba.
Enye yezona ngxaki zinkulu kumntu ozama ukunciphisa umzimba kukulawula ukutya akutyayo. Ii-rye flakes zinokunceda nakule nto. Izifundo zibonise ukuba ukutya ii-rye flakes kunokukunceda uzive uhluthi ixesha elide. Ngoko ke, ukuba utya ii-rye flakes ezimbalwa kusasa, ungalawula ukutya kwakho kakhulu de kube semini. Kunokukunceda utye kancinci kwisidlo sakho esilandelayo.
Ilungele impilo yentliziyo
Xa kufikwa kwi-cholesterol egazini lethu, kukho iintlobo ezimbini: i-cholesterol "elungileyo" (HDL) kunye ne-cholesterol "embi" (LDL). Ukutya okune-GI ephantsi njenge-rye flakes kunceda ukonyusa i-cholesterol "elungileyo" ye-HDL emizimbeni yethu. Le cholesterol ye-HDL isebenza ngokususa i-cholesterol "embi" ye-LDL enokuqokelelana kwimithambo yegazi yethu ize iyivale.
Ayipheleli apho, ii-rye flakes zityebile kwi-potassium, iminerali enceda ekunciphiseni uxinzelelo lwegazi. Enye yezizathu zoxinzelelo lwegazi oluphezulu kukwanda kobuninzi be-sodium (ityuwa) emzimbeni. I-potassium inceda ukususa le sodium igqithisileyo emzimbeni. Oku kunceda ukulawula uxinzelelo lwegazi kunye nokunciphisa umngcipheko wesifo sentliziyo kunye ne-stroke.
Ubutyebi obuzele zizinto eziluncedo
Ii-rye flakes zizinto ezixabisekileyo zeevithamini kunye neeminerali, ingakumbi iivithamini ezininzi ze-B.
| Ivithamini B | Iingenelo emzimbeni |
|---|---|
| Iivithamini B1 (thiamine) kunye neB3 (niacin) | Inceda ukonyusa nokugcina amanqanaba amandla omzimba. |
| I-Riboflavin (ivithamini B2) | Ibalulekile ekusebenzeni kakuhle kwesibindi kunye nenkqubo yemithambo-luvo. |
| IVithamin B6 | Inceda ukuqinisa inkqubo yomzimba yokuzikhusela. |
| I-Folate | Kubaluleke kakhulu ukuthintela iziphene ezinokwenzeka ekuzalweni komntwana ongekazalwa ngexesha lokukhulelwa. |
Ukongeza, ii-rye flakes ziqulathe iiminerali ezibalulekileyo ezifana ne -iron, i-magnesium, i-phosphorus, kunye ne-zinc , kunye nee-compounds ezibizwa ngokuba yi-phytochemicals, ezineempawu ze-antioxidant ezithintela umonakalo weeseli.
Isondlo kwi 1/4 indebe
Inxalenye eqhelekileyo yee-rye flakes inezi zondlo:
- Iikhalori: 98
- Iiproteni: 4 grams
- Amafutha: 1 gram
- Iicarbohydrate: 20 grams
- Ifayibha: 4 grams
- Iswekile: 0 iigram
Kubalulekile: Ii-rye flakes ziqulathe iicarbohydrate. Nangona ziyi-carbohydrate ezintsonkothileyo, azinyusi iswekile yegazi ngokukhawuleza njengesonka esimhlophe, ayilocebo lilungileyo ukutya kakhulu. Kungcono ukunciphisa ukutya kwakho kube malunga ne-1/4 yekomityi ngexesha .
Kulungile, singazongeza njani ezi zinto ekutyeni?
Oku kulula kakhulu. Ungenza ii-rye flakes ngendlela efanayo naleyo wenza ngayo ii-oats.
Eyona ndlela idumileyo kukuyipheka ngamanzi amancinci esitovini ide ibe yipapa. Ungongeza amantongomane afana ne-cashews, ii-almonds, iidiliya ezomisiweyo, kunye neziqwenga zeziqhamo ezifana neebhanana kule papa ukuze ufumane incasa.
Akunjalo nje kuphela, kodwa ezi zingasetyenziswa nangezinye iindlela ezininzi:
- Yongeza ii-rye flakes endaweni ye-oats kwi-granola okanye kwi-muesli eyenziwe ekhaya.
- Zama ukusebenzisa ezi endaweni ye-oats xa usenza iikuki kunye neebhisikithi.
- Qhotsa ii-rye flakes epanini uze uzitye phezu kwento efana nee-corn flakes.
- Xa usenza izinto ezifana nee-cutlets, ii-meatballs, kunye nee-rolls ekhaya, zama ukongeza oku endaweni ye-breadcrumbs njenge-bonding agent, oko kukuthi, ukubamba umxube kunye.
Umyalezo Wokuya Ekhaya
- IiRye Flakes ziinkozo eziphilileyo, ezifana neeoats, ezinexabiso eliphezulu lesondlo.
- Ukutya ezi zinto kunika iingenelo ezininzi ezifana nokwenza kube lula ukugaya ukutya, ukulawula amanqanaba eswekile egazini, ukulawula ubunzima bomzimba, kunye nokugcina impilo yentliziyo.
- Iiflakes zeRye zizityebi kwizakhamzimba ezibalulekileyo ezifana nefayibha, iivithamini zeB, kunye nepotassium.
- Xa ukongeza ekutyeni kwakho, kungcono ukuqala ngomlinganiselo omncinci, njenge 1/4 yekomityi ngexesha.
- Ukuba unesifo, esifana nesifo seswekile okanye uxinzelelo lwegazi oluphezulu, kubaluleke kakhulu ukuxoxa ngaso nogqirha wakho ngaphambi kokuba wenze utshintsho olukhulu kangaka kwindlela otya ngayo.
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