Namuhla, sonke sikhathazekile kakhulu ngalokho esikudlayo nesikuphuzayo, akunjalo? Abantu abaningi bathanda ukujwayela into enempilo nenempilo njenge-oats esikhundleni selayisi nesinkwa esivamile. Namuhla, sikhuluma ngokudla okukhethekile okugcwele izakhamzimba, kodwa kungenzeka ukuthi awukaze uzwe ngakho kakhulu. Lokho yi-Rye Flakes. Nakuba igama lisha kancane, izinzuzo zezempilo zalokhu ziphezulu kakhulu.
Okusanhlamvu okuphelele kubaluleke kakhulu empilweni enempilo. Izifundo zithole nokuthi ukufaka lezi zinhlobo zokusanhlamvu ekudleni kwakho kwansuku zonke kunganciphisa ingozi yezifo eziningi ezifana ne-asthma, isifo sikaCrohn, kanye ne-ulcerative colitis. Ngakho-ke, ama-rye flakes angenye yezinhlamvu ezinjalo ezigcwele lezi zakhiwo.
Kalula nje, ayini ama-Rye Flakes?
Cabanga nje, lawa ma-rye flakes enziwa ngokufutha, ukugoqa, nokomisa imbewu yesitshalo se-rye, njenge-oats. Uma uwabheka, abukeka njenge-rolled oats. Kulula kakhulu futhi ukwenza.
Lokhu akusikho nje ukudla, kodwa yindawo yokugcina ukudla okunempilo egcwele amavithamini, amaminerali, futhi ikakhulukazi i-fiber edingwa yimizimba yethu. Ngakho ake sibone ukuthi yiziphi izinzuzo ezinkulu lezi zinhlamvu ezincane ezinazo empilweni yethu.
Izinzuzo zezempilo zama-rye flakes emzimbeni wakho
Ama-rye flakes awagcini nje ngenzuzo eyodwa kuphela. Anethonya elihle ezinhlelweni eziningana emzimbeni wethu.
Kuhle kakhulu ohlelweni lokugaya ukudla!
Uma uvame ukuba nezinkinga ezifana nokuphazamiseka kwesisu kanye nokuqunjelwa, ama-rye flakes angaba yisisombululo esihle. I-fiber ekuwo isiza uhlelo lwethu lokugaya ukudla ukuthi lusebenze kahle kakhulu. Kalula nje, uma sidla ama-rye flakes, ukunyakaza kokudla emathunjini ethu kuba ngcono kakhulu. Lokhu kusiza futhi ukunciphisa ingozi yokuthola izifo ezinkulu njengomdlavuza wamathumbu amakhulu.
Usizo olukhulu ekulawuleni isifo sikashukela
Ama-rye flakes ayisidlo esibaluleke kakhulu kubantu abanesifo sikashukela nalabo abasengozini yokuthola isifo sikashukela. Lokhu kungenxa yokuthi ama-rye flakes ane-glycemic index ephansi (GI).
Lokhu kusho ukuthi uma sidla lokhu, amazinga ethu kashukela egazini awakhuphuki ngokuzumayo. Kunalokho, ushukela umuncwa emzimbeni kancane kancane, okwenza kube lula kakhulu kumuntu onesifo sikashukela ukulawula amazinga akhe kashukela egazini.
Ngaphezu kwalokho, i-fibre encibilikayo equkethwe kuyo iyasiza ekunciphiseni ingozi yokuthola isifo sikashukela sohlobo 2. Kodwa-ke, uma welashwa isifo sikashukela, kubalulekile ukukhuluma nodokotela wakho ngaphambi kokuqala ukudla okufana nalokhu.
Futhi kusiza ekulawuleni isisindo somzimba.
Enye yezinselele ezinkulu kumuntu ozama ukwehlisa isisindo ukulawula ukudla akudlayo. Ama-rye flakes angasiza nalokhu. Ucwaningo luye lwabonisa ukuthi ukudla ama-rye flakes kungakusiza uzizwe usuthi isikhathi eside. Ngakho-ke, ukudla ama-rye flakes ambalwa ekuseni kungakusiza ukulawula ukudla kwakho ngokweqile kuze kube yisikhathi sasemini. Kungakusiza futhi ukuthi udle kancane ekudleni kwakho okulandelayo.
Kuhle empilweni yenhliziyo
Uma kukhulunywa nge-cholesterol egazini lethu, kunezinhlobo ezimbili: i-cholesterol "enhle" (i-HDL) kanye ne-cholesterol "embi" (i-LDL). Ukudla okune-GI ephansi njenge-rye flakes kusiza ukwandisa i-cholesterol "enhle" ye-HDL emizimbeni yethu. Le cholesterol ye-HDL isebenza ngokususa i-cholesterol "embi" ye-LDL enganqwabelana emithanjeni yethu yegazi futhi iyivale.
Akukhona lokho kuphela, ama-rye flakes acebile nge-potassium, iminerali esiza ukwehlisa umfutho wegazi. Enye yezimbangela zomfutho wegazi ophakeme ukwanda kwenani le-sodium (usawoti) emzimbeni. I-Potassium iyasiza ekususeni le sodium eningi emzimbeni. Lokhu kusiza ukulawula umfutho wegazi nokunciphisa ingozi yesifo senhliziyo kanye nesifo sohlangothi.
Ingcebo egcwele inani lokudla okunempilo
Ama-rye flakes ayingcebo yamavithamini namaminerali, ikakhulukazi amavithamini B amaningana.
| I-Vitamin B | Izinzuzo emzimbeni |
|---|---|
| Amavithamini B1 (thiamine) kanye ne-B3 (niacin) | Kusiza ukwandisa nokugcina amazinga amandla omzimba. |
| I-Riboflavin (ivithamini B2) | Kubalulekile ekusebenzeni kahle kwesibindi kanye nesimiso sezinzwa. |
| I-Vitamin B6 | Kusiza ukuqinisa amasosha omzimba. |
| I-Folate | Kubaluleke kakhulu ukuvimbela ukukhubazeka okungenzeka kokuzalwa komntwana ngesikhathi sokukhulelwa. |
Ngaphezu kwalokho, ama-rye flakes aqukethe amaminerali abalulekile njenge -iron, i-magnesium, i-phosphorus, ne-zinc , kanye nama-compounds abizwa ngokuthi ama-phytochemicals, anezakhiwo ze-antioxidant ezivimbela ukulimala kwamangqamuzana.
Ukudla okunempilo ku-1/4 indebe
Isabelo esivamile sama-rye flakes siqukethe lezi zakhi:
- Amakhalori: 98
- Amaprotheni: 4 amagremu
- Amafutha: 1 gram
- Ama-carbohydrate: 20 amagremu
- I-fibre: amagremu ama-4
- Ushukela: 0 amagremu
Okubalulekile: Ama-rye flakes aqukethe ama-carbohydrate. Nakuba engama-carbohydrate ayinkimbinkimbi, awanyusi ushukela egazini ngokushesha njengesinkwa esimhlophe, akuwona umqondo omuhle ukudla kakhulu. Kungcono ukunciphisa ukudla kwakho kube cishe yi-1/4 yendebe ngesikhathi .
Kulungile, singazifaka kanjani lezi ekudleni?
Lokhu kulula kakhulu. Ungenza ama-rye flakes ngendlela efanayo naleyo oyenza ngayo ama-oats.
Indlela ethandwa kakhulu ukuyipheka ngamanzi amancane esitofini kuze kube yilapho iqina ibe yiphalishi. Ungangeza amantongomane anjenge-cashews, ama-alimondi, amagilebhisi omisiwe, kanye nezingcezu zezithelo ezifana nobhanana kuleli phalishi ukuze kube nokunambitheka.
Akukhona lokho kuphela, kodwa lezi zingasetshenziswa ngezindlela eziningana:
- Faka ama-rye flakes esikhundleni se-oats ku-granola noma i-muesli eyenziwe ekhaya.
- Zama ukusebenzisa lokhu esikhundleni se-oats uma wenza amakhukhi namabhisikidi.
- Thosa ama-rye flakes epanini bese uwadla phezu kwento efana nama-corn flakes.
- Uma wenza izinto ezifana nama-cutlets, ama-meatball, nama-roll ekhaya, zama ukwengeza okuncane kwalokhu esikhundleni se-breadcrumbs njenge-ejenti yokubopha, okungukuthi, ukubamba ingxube ndawonye.
Umlayezo Wokuya Nawe Ekhaya
- Ama-Rye Flakes ayinhlamvu ephelele enempilo, efana ne-oats, enenani eliphezulu lokudla okunomsoco.
- Ukudla lokhu kunikeza izinzuzo eziningi njengokusiza ekugayweni kokudla, ukulawula amazinga kashukela egazini, ukulawula isisindo somzimba, kanye nokugcina impilo yenhliziyo.
- Ama-Rye flakes acebile ngezakhamzimba ezibalulekile njenge-fiber, amavithamini B, kanye ne-potassium.
- Uma ungeza ekudleni kwakho, kungcono ukuqala ngenani elincane, njengendebe eyodwa kwezine ngesikhathi.
- Uma unesifo esithile, njengesifo sikashukela noma umfutho wegazi ophakeme, kubaluleke kakhulu ukuxoxa ngaso nodokotela wakho ngaphambi kokwenza ushintsho olukhulu kangaka ekudleni kwakho.
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