Ilayisi Nobhontshisi: Umthombo omuhle wamaprotheni
-Delile
Ilayisi elinamabhontshisi liyinhlanganisela ejwayelekile eBrazil, futhi okungaziwa yiwo wonke umuntu ukuthi lo ngumthombo omuhle wamaprotheni, okusho ukuthi lapho sidla irayisi nobhontshisi, akudingekile ukuthi sidle noma iyiphi inyama noma iqanda esidlweni esifanayo.
Lapho kudliwa irayisi nobhontshisi, amaprotheni aphelele, ngakho-ke, kungashiwo ukuthi le ngxube ilingana nengxenye yenyama. Lokhu kungenxa yokuthi ama-amino acid ayizakhi zeprotheyini nawo akhona kulayisi nobhontshisi, nelayisi eliqukethe i-methionine nobhontshisi oqukethe i-lysine, futhi ngokuhlangene lokhu kwakheka amaprotheni asezingeni elifanele, afana nenyama.
Izinzuzo zelayisi nobhontshisi
Izinzuzo ezinkulu zokudla ilayisi nobhontshisi yilezi:
- Siza ukunciphisa umzimba ngoba lokhu kuyinhlanganisela yamafutha aphansi. Kodwa-ke, kubalulekile ukuthi ungeqisi amanani ukuze ungakhiphi amakhalori esidlweni. Okufanelekile wukudla izipuni ezintathu zelayisi kanye nobhontshisi ongajulile;
- Nikela ekulawuleni isifo sikashukela ngoba iyinhlanganisela ene-low glycemic index kanye
- Siza ngokuqeqeshwa kwesisindo ngoba ingumthombo omuhle wamaprotheni anciphile abalulekile ekwakheni imisipha eqinile futhi emikhulu. Funda ngeminye imithombo yamaprotheni lapha.
Yize le nhlanganisela iphilile kubalulekile ukuthi uphinde usebenzise imifino ekudleni okufanayo ukuze kube nengcebo enkulu yamavithamini nezakhi zomzimba.
Imininingwane yokudla okunempilo ngelayisi nobhontshisi
Imininingwane yokudla okunempilo yelayisi nobhontshisi ikhombisa ukuthi le nhlanganisela iphelele kanjani, inezakhi zomzimba eziningana, kepha inama-calories ambalwa namafutha.
| Izingxenye | Ubuningi ku-100 g welayisi nobhontshisi |
| Amandla | Amakholori ayi-151 |
| Amaprotheni | 4.6 g |
| Amafutha | 3.8 g |
| Ama-carbohydrate | 24 g |
| Izintambo | 3.4 g |
| Uvithamini B6 | 0.1 mg |
| I-calcium | 37 mg |
| Insimbi | 1.6 mg |
| Magnesium | 26 mg |
Ngokumangazayo
Uhambo lukaVeronica Webb lweMarathon