Ukuthola ukuthi yini ongayidla uma unesifo sikashukela kungase kube umsebenzi odidekayo. Ukwenza ukukhetha okubalulekile kokudla okuzophazamisa impilo yakho kanye nokulawulwa ushukela wegazi akuhlali njalo ngqo. Yingakho uhlunga amaqiniso futhi uthola ukuthi yini okukhethwa kukho kokudla kwakho okubaluleke kakhulu.
Enye yemibuzo evame ukuvela emphakathini wesifo sikashukela yilezi: Ingabe kufanele udle ilayisi elimhlophe noma ilayisi elibomvu?
Kukhona impendulo ecacile.
Izinzuzo Zempilo Yokudla Ilayisi
Ilayisi, okusanhlamvu okusanhlamvu, isetshenziselwa isithako esiyisisekelo esingaphakathi kwengxenye yomhlaba wonke. Eqinisweni, ngokusho kwe-Whole Grain Council:
AmaMelika adla cishe amapremu angu-26 elayisi ngomuntu ngamunye ngonyaka. Ama-Asiya adla amakhilogremu angu-300 ngomuntu ngamunye ngonyaka, kuyilapho e-United Arab Emirates cishe ngamakhilogremu angu-450, futhi eFrance cishe amapremu angu-10.
Esinye sezizathu zerayisi ethandwa kakhulu ngoba iguqulela kunanoma yikuphi ukunambitheka nokuvuna, futhi kunezela izinto nokuthungwa ukudla. Futhi, nakuba i-carbohydrate dense, inezinzuzo zezempilo ezingenza ukuthi kufakwe irayisi ekudleni kwakho inketho enenhliziyo.
Esikhundleni sokushiya ilayisi ngokuphelele, abantu abaningi bakhetha ukudla irayisi elibomvu phezu kwelayisi omhlophe ngezinzuzo zayo zezempilo futhi kube nomthelela we-glucose-raising. Eqinisweni, isifundo esisodwa esenziwa ososayensi eHarvard School of Public Health sichaza ukuthi ukufaka ilayisi elimhlophe ngelayisi ensundu kunganciphisa ingozi yesifo sikashukela ngamaphesenti angaba ngu-16.
Ilayisi Elimhlophe linezivithamini namaminerali amaningi
Irayisi elibomvu yi- okusanhlamvu okuphelele , okusho ukuthi amaphesenti angu-100 okusanhlamvu ahlanzekile, ashiya ngamavithamini, amaminerali nakwe-fiber amaningi kunamhlophe.
Irayisi elimhlophe liqoshiwe-inqubo lapho okusanhlamvu kudlula khona phakathi komshini lapho igqunywe khona futhi ibhanti "ihlelwe" ngephutha, ishiya i-kernel emhlophe iqinile.
Ukuhlelwa kwezintambo kwenziwa ukunciphisa isikhathi sokupheka, ukwandisa ukuphila kwelanga, nokunciphisa ukuthungwa, noma kunjalo, uma usuqedile ilayisi akusisona okusanhlamvu okuphelele futhi kunalokho kubhekwe njengokusanhlamvu okucutshungulwayo, okuhlanjululwayo .
Irayisi e-Brown iqukethe i-thiamin, i-vitamin b esiza nge-carbohydrate metabolism. Iqukethe i-magnesium ne-selenium. I-Magnesesi iyisakhi esakhiweni samathambo esiza amakhulu ekuziphendukeni kwe-enzyme okubandakanyeka ekuqaliseni i-DNA namaprotheni futhi kudingeke ukuba kube ne-conductive nerve conduction kanye ne-muscle contraction. I-Selenium ithonya umsebenzi we-thyroid futhi ibalulekile kuma-enzyme e-antioxidant.
Ilayisi e-Brown iqukethe ama-Fiber amaningi
Irayisi elibomvu liqukethe izikhathi eziphindwe kasikhombisa ngaphezulu kwelayisi omhlophe ngokukhonza. Lokhu kubaluleke kakhulu kubantu abanesifo sikashukela ngoba i- fiber ibalulekile ekusizeni futhi kuqiniswe ushukela wegazi . Izinsiza ze-Fiber enempilo yenhliziyo futhi, njengoba zingasiza ukunciphisa i-cholesterol embi.
Enye indebe yelayisi elimhlophe eliphekiwe okusanhlamvu i-rice iqukethe ama-gramu angu-0.5 we-fiber, kanti i-1 inkomishi elayisi eliphekiwe iqukethe 3.5 amagremu we-fiber. Irayisi e-Brown iqukethe amakholori ambalwa kanye nama-carbohydrate kunelayisi omhlophe (cishe ama-khalori angu-25 no-7 g carbohydrate).
Irayisi Ebomvu ine Index Eliphansi LaseGlycemic
Inkomba ye-glycemic iyinombolo ebiza ukudla okuqukethe i-carbohydrate esikalini se-1 kuya ku-100.
Ukudla okuphakeme esikalini, eseduze no-100, kukhona ukudla okuphezulu kwe-glycemic, ngenkathi ukudla ekugcineni okuphansi, eduze kwe-1 kunezinto zokudla okungezansi kwe-glycemic. Umqondo we-index ye-glycemic wukuthi ukudla okuphezulu kwe-glycemic index kuzophakamisa ushukela wegazi ngokushesha kakhulu kunokudla okungezansi kwe-glycemic index.
Ama-rice ama-rice angama-50 e-chart glycemic index, kanti ilayisi elimhlophe lilinganiselwa ku-63-72. Ngakho-ke, ilayisi elimhlophe liyophakamisa ushukela wegazi ngokushesha kunomsila omnyama. Nakuba ilayisi elibomvu lingaphansi kwe-glycemic index, akukwenzi kube ukudla okuphansi kwe-glycemic index. Izingxenye zelayisi elibomvu kufanele zilawulwe futhi zilinganiselwe kuye ngomgomo womuntu wesidlo kanye nenani lama-carbohydrate okufanele lidliwe ngesikhathi sokudla.
Ngokuvamile, 1/3 indebe yerayisi ephekwe iqukethe cishe 15 g we-carbohydrate. Uma udla ilayisi elibomvu njengama-carbohydrate wakho oyinhloko ekudleni kwakho, kufanele ucabange ukunciphisa isabelo sakho kungakapheli ishidi eligcwele noma indebe efanele (okulingana no 45 g we-carbohydrate).
Uma ungabaza ukuthi ukudla kuzosithinta kanjani ushukela wegazi lakho, hlola ngaphambi nangemva. Okufanelekile, amahora amabili emva kokuqala kokudla kwakho ushukela wegazi lakho kufanele libe ngaphansi kuka 180mg / dL. Uma kuphakeme, mhlawumbe udle irayisi eliningi kakhulu noma irayisi akuyona into enhle ye-carbohydrate kuwe.
Wonke umuntu uphendukela ezinhlobonhlobo zama-carbohydrate ngezindlela ezahlukene. Ngaphezu kwalokho, ukwakheka kokudla kungadlala indima. Isibonelo, uma udla ilayisi elibomvu namabhontshisi kuphela noma ilayisi elibomvu, inhlanzi, nemifino, cishe uzobona ukuthunyelwa kweposi lokufunda ushukela ehlukile.
Okunye Amaqiniso Ngomrandi okufanele ucabange ngawo
- Ilayisi yi-okusanhlamvu okungenayo i-gluten engayithokozisa abantu abalandela ukudla okukhululekile kwe-gluten.
- Ngaphezu kwelayisi ensundu, ilayisi lasendle yi-okusanhlamvu okugcwele okunevithamini, amaminerali kanye ne-fiber.
- Izinhlobonhlobo zelayisi zihlukaniswe ngezigaba ezisekelwe enkulweni yembewu-okusanhlamvu okusanhlamvu, okusanhlamvu okuphakathi, noma okusanhlamvu okufutshane. Isibonelo, irayisi le-basmati elibomvu lingumsila omude okusanhlamvu, kanti irayisi enamathele ne-arborio ilayisi, okunye okuyaziwa ngokuthi i-risotto, yizinhlobo zelayisi elincane okusanhlamvu. Ubude bokusanhlamvu bungathinta okuqukethwe komthamo welayisi. I-rice okusanhlamvu encane ingaba starchier kunokusanhlamvu okude. Isibonelo, u-3/4 we-rim elayini ephekiwe e-Basmati iqukethe cishe ama-33 g we-carbohydrate, kanti, indebe eyodwa yelayisi elibomvu elibomvu eliphekwe eliqukethe i-35 g ye-carbohydrate. Lokhu kungase kungabonakali kubalulekile, kodwa uma ulandela uhlelo oluphethwe lokudla olulawulwa kwe-carbohydrate, uzofuna ukwazi umehluko. Uma ungabaza, ufunde amalebula njalo.
- Abanye abantu abanesifo sikashukela bathi irayisi le-parboiled inegalelo elincishisiwe emashukela abo egazi. Nakuba irayisi eguqulwe noma eguqulwayo akuyona yonke okusanhlamvu, inayo inkomba ephansi ye-glycemic kune-rice ejwayelekile. Ngesikhathi sokucubungula, amanye amavithamini namaminerali afakwa emanzini, kodwa namanje angaphansi kwelayisi ensundu ngokudla. Uma uthanda irayisi futhi kubonakala sengathi kunzima ukulawula ushukela wegazi lakho uma uyidla, khona-ke ungakwazi njalo ukunikeza ilayisi eliphambene ne-try.
- Ukuphuza irayisi iqukethe amavithamini amaningi namaminerali kunedayisi ejwayelekile emhlophe.
> Sourc es
> Labensky, SR, Hause, AM. Ukupheka: Incwadi yezincwadi zokuCulinary Fundamentals. I-3rd ed. River Upper Sadle, NJ: Prentice Hall, 2003: 638
> I-Linus Pauling Institute. Micronutrients for Health .
> Sun Q, et al. Irayisi elimhlophe, irayisi ensundu, kanye nobungozi be-type 2 sikashukela e-US amadoda nabesifazane. I-Archives of Medicine yangaphakathi . Juni 14, 2010; 170 (11): 96-9.
> Umkhandlu wonke wezithelo. Ilayisi nelayisi lasendle.