Ukubuza othile ezweni lakithi ukuthi, "Unjani?" kufana nokubuza ukuthi, "Ulidlile ilayisi?" Ilayisi liyingxenye ebalulekile empilweni yethu namasiko ethu. Cishe ingxenye yabantu emhlabeni ithola u-50% wamandla ayo ansuku zonke elayisini. Ngakho-ke, akubalulekile yini ukwazi ukuthi yiliphi ilayisi esilidla nsuku zonke, nokuthi yiziphi izinzuzo kanye nokungalungi kwalo? Ake sixoxe ngalokho namuhla.
Ilayisi elimhlophe? Ilayisi likabran? Uyini umehluko?
Abantu abaningi bacabanga ukuthi ilayisi elimhlophe nelayisi elinsundu (irayisi elibomvu) ziyizinhlobo ezimbili ezahlukene. Kodwa empeleni, zombili zivela kuhlamvu lwelayisi olufanayo. Umehluko usendleleni okucutshungulwa ngayo uhlamvu lwelayisi.
Kalula nje, ungqimba lwangaphandle lwezinhlamvu zelayisi lungqimba olunsundu olumnyama olucebile ngezakhamzimba. Lokhu sikubiza ngokuthi "ungqimba lwezinhlamvu." Lolu ngqimba lwezinhlamvu alususwa elayisini lezinhlamvu noma elayisini elibomvu.
Kodwa-ke, uma kwenziwa irayisi elimhlophe, le ngxenye yebran eyigugu iyagaywa ngokuphelele bese ipholishwa ukuze isuswe. Yingakho irayisi elimhlophe likhanya limhlophe.
Into ebaluleke kakhulu ukuthi iningi lamavithamini, amaminerali, futhi ikakhulukazi i-fiber etholakala ezinhlamvini zelayisi itholakala engxenyeni ye-bran esusiwe. Lokhu kusho ukuthi , ngokwezondlo, ilayisi le-bran lingcono kakhulu kunelayisi elimhlophe.
Kodwa-ke, ngoba iqukethe i-bran, irayisi le-bran lithatha isikhathi eside ukulipheka kunelayisi elimhlophe. Ngakho-ke, ukuze uthole ukudla okunomsoco okuningi, kungcono ukwengeza irayisi le-bran ekudleni kwakho.
Izinzuzo eziyinhloko zezempilo zokudla irayisi le-bran
Ake sibheke ezinye zezinzuzo zezempilo zokufaka irayisi elinsundu ekudleni kwakho.
Kusiza ukulawula isifo sikashukela
Ilayisi elinsundu lingasiza abantu abanesifo sikashukela ukulawula amazinga abo kashukela egazini. Ake siqonde lokhu ngenani elibizwa ngokuthi i-Glycemic Index . Kalula nje, lilinganisa ukuthi amazinga kashukela egazini lakho akhuphuka ngokushesha kangakanani ngemva kokudla ukudla okuthile.
- Ilayisi elimhlophe linenkomba ephezulu ye-glycemic engu-64.
- Leli nani lelayisi le-bran licishe libe ngu-55, okuyinani eliphansi kakhulu.
Lokhu kusho ukuthi uma udla ilayisi elimhlophe, amazinga kashukela egazini lakho akhuphuka ngokushesha. Kodwa uma udla ilayisi elinsundu, amazinga kashukela egazini lakho akhuphuka kancane. Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela. Izifundo eziningana zithole ukuthi ukudla ilayisi elimhlophe kakhulu kwandisa ingozi yokuthola isifo sikashukela.
Kuhle empilweni yenhliziyo
Okusanhlamvu okuphelele, njengelayisi elinsundu, kunefayibha ephezulu kunokudla okucutshungulwe. Le fayibha isiza ukwehlisa amazinga e -cholesterol embi egazini lakho, okunganciphisa ingozi yakho yesifo senhliziyo kanye nesifo sohlangothi.
Futhi, njengoba ukudla ukudla okune-fiber eningi kukwenza uzizwe usuthi, kulula ukugcina isisindo esinempilo. Ngaphezu kwalokho, amavithamini namaminerali elayisi le-bran kusiza ukuthutha umoya-mpilo uye egazini nakwezinye izinqubo ezibalulekile emzimbeni.
Kunganciphisa ingozi yomdlavuza
Ilayisi elinsundu liqukethe izinhlobo ezintathu zama -phenolics . Lawa angama -antioxidants anamandla atholakala ngokwemvelo ezitshalweni. Ama-antioxidants avikela amangqamuzana ethu kuma -free radicals, alimaza amangqamuzana. Ngokuvikela amangqamuzana ngale ndlela, singanciphisa ingozi yomdlavuza. Lawa ma-phenolics abalulekile atholakala kakhulu engxenyeni ye-bran yelayisi. Ngakho-ke lapho i-bran isuswa lapho kwenziwa ilayisi elimhlophe, iningi lalawa ma-antioxidants nalo liyasuswa.
Impilo yesistimu yokugaya ukudla
I-fibre engancibiliki elayisini elinsundu ivimbela ukuqunjelwa futhi iqondisa ukuhamba kwamathumbu. Iphinde isize ekuvimbeleni izimo ezifana nama-hemorrhoids .
Enye into ebalulekile ukuthi ilayisi liwukudla okungenagluten . Abantu abanesifo se-celiac abakwazi ukugaya okusanhlamvu okuthile. Kubo, ilayisi liwukudla okuhle abangakudla ngaphandle kwezinkinga futhi bathole ukudla okunomsoco okudingekayo.
Ake sibheke ukudla okunomsoco okuqukethwe elayisini.
Ilayisi elinsundu liqukethe amavithamini namaminerali amaningana abaluleke kakhulu emizimbeni yethu. Ake sibone nokuthi amanani okudla aqhathaniswa kanjani nelayisi elimhlophe.
| Uhlobo lokuphakelayo | Izinzuzo zomzimba |
|---|---|
| I-Vitamin B1 (i-Thiamine) | Kubalulekile ekukhiqizweni kwamandla kanye nokusebenza kwesimiso sezinzwa. |
| I-Vitamin B6 (i-Pyridoxine) | Kubalulekile ohlelweni lokuzivikela komzimba kanye nokuthuthukiswa kobuchopho. |
| I-Magnesium | Kusiza empilweni yamathambo, ukusebenza kwemisipha, kanye nokulawula umfutho wegazi. |
| I-Phosphorus | Kudingeka amathambo namazinyo aqinile. |
| I-Selenium | I-antioxidant ebalulekile yesimiso somzimba sokuzivikela kanye nomsebenzi we-thyroid. |
| I-Manganese | Kusiza ekukhiqizeni amandla nokuvikela amaseli. |
| Inani lokudla okunempilo (nge-1/2 indebe yelayisi eliphekiwe) | Ilayisi le-bran | Ilayisi elimhlophe |
|---|---|---|
| Amakhalori | 109 | ~103 |
| Amaprotheni | Amagremu ama-2 | Cishe amagremu amabili |
| I-Fiber | Amagremu ama-2 | Cishe amagremu angu-0.5 (ngaphansi kwengxenye yesithathu) |
| Ama-carbohydrate | amagremu angu-23 | Cishe amagremu angu-23 |
Izinto ezimbili okufanele uzikhumbule uma ukhuluma ngelayisi
Nakuba ilayisi liwukudla okuhle kakhulu, kunezinto ezimbili okudingeka siziqaphele lapho sicabanga ngokuphepha kokudla.
1. Ingabe kuyingozi ngempela ukudla ilayisi elisele?
Kungenzeka ukuthi uke wayizwa le ndaba. Akukuhle ukudla ilayisi elisele, lingaba yingozi. Kukhona iqiniso kulokhu. Kukhona uhlobo lwebhaktheriya olubizwa ngokuthi i-Bacillus cereus . Uma ukudla okunesitashi njengelayisi eliphekiwe kungapholiswanga kahle futhi kungafakwanga efrijini, leli bhaktheriya lingakhula kulo. Uma leli bhaktheriya lidliwa, lingabangela isicanucanu nokuhlanza.
Lokhu kulula kakhulu ukukugwema:
- Uma unelayisi eliphekiwe elisele, ungalishiyi ekamelweni lokushisa amahora amaningi.
- Vala kahle bese uyifaka efrijini ngokushesha okukhulu.
- Phinda ufudumale kahle uma ufudumala.
- Gcina ihlanzekile ekhishini.
2. Ingabe ilayisi liqukethe i-arsenic?
I-Arsenic iyikhemikhali enobuthi kakhulu eyenzeka ngokwemvelo emhlabeni. Ukusetshenziswa komanyolo kanye nezibulala-zinambuzane kuye kwandisa amazinga e-arsenic enhlabathini nasemanzini angaphansi komhlaba. Ilayisi linamandla aphezulu okumunca i-arsenic kunezinye izinhlamvu. Lokhu kungenxa yokuthi ilayisi likhuliswa kusetshenziswa amanzi amaningi.
Kukhona nesixazululo salokhu futhi:
- Ngaphambi kokupheka ilayisi, hlanza ilayisi izikhathi eziningana ngaphansi kwamanzi agobhozayo.
- Uma upheka, pheka ngamanzi amaningi kunalawo ovame ukuwapheka . Njenge-pasta ebilisayo.
- Ngemva kokuba irayisi seliphekiwe , hluza amanzi asele.
Lezi zindlela zinganciphisa kakhulu inani le-arsenic elayisini.
Izindlela ezimnandi zokusebenzisa ilayisi kahle
Uma ukhathazekile ngesikhathi eside sokupheka irayisi le-bran, pheka inqwaba enkulu ngesikhathi esisodwa, uyihlukanise ibe yizingxenye, bese uyigcina efrijini. Ngemuva kwalokho, uma usukulungele ukudla, okudingeka ukwenze nje ukuyifudumeza.
Ilayisi akuyona into okufanele idliwe njengelayisi. Lingenziwa libe nokudla okunempilo ngokulihlanganisa nemifino ehlukahlukene, amakhambi, inyama kanye nenhlanzi. Nanka amanye amacebo:
- Yenza isaladi yelayisi elimnandi ngokufaka izinto ezifana ne-lentile, ama-chickpeas, uphizi kanye nemifino oyithandayo.
- Yenza irayisi njengelayisi elithosiwe ngemifino efana nezaqathi, ubhontshisi, ama-leek kanye neklabishi.
- Gcwalisa upelepele ngengxube yelayisi nemifino bese upheka.
- Hlanganisa ilayisi nobhontshisi omnyama, ummbila, kanye ne-sambal ukuze udale ukunambitheka okusha.
- Faka okuthile okufana ne-broccoli noma i-spinach ku-chicken curry oyithandayo noma i-fish curry bese uyidla nelayisi.
Uma ukhathazekile ngokudla kwakho, ikakhulukazi ngenxa yesimo sezempilo (njengesifo sikashukela noma umfutho wegazi ophakeme), kubaluleke kakhulu ukufuna iseluleko kudokotela wakho noma kudokotela mayelana nokudla okukulungele.
Umlayezo Wokuya Nawe Ekhaya
- Ukuze uthole ukudla okunomsoco okwengeziwe, ikakhulukazi i-fiber, jwayela ukudla ilayisi elinsundu (irayisi elinsundu) esikhundleni selayisi elimhlophe.
- Ukudla irayisi le-bran kusiza ukulawula isifo sikashukela, kukhuthaze impilo yenhliziyo, futhi kugcine uhlelo lokugaya ukudla luphilile.
- Faka ilayisi elisele esiqandisini ngokushesha okukhulu, kunokuba ulishiye endaweni yokushisa yegumbi. Lokhu kungasiza ekuvimbeleni ubuthi bokudla.
- Ukuze unciphise inani le-arsenic elingase libe khona elayisini, geza ilayisi kahle ngaphambi kokupheka bese upheka emanzini amaningi ukuze ususe amanzi asele.
- Uma unesifo esithile, thintana nodokotela wakho mayelana nokudla okungcono kakhulu kuwe.
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