Irayisi elinsundu: izinzuzo nokuthi ungenza kanjani

-Delile

• Ziyini izinzuzo zezempilo
• Imininingwane yokudla okunempilo ngelayisi elinsundu
• Ungayilungisa kanjani irayisi ensundu

Irayisi elinsundu ngusawoti ocebile ngama-carbohydrate, imicu, amavithamini kanye namaminerali, ngaphezu kwezinye izinto ezinezakhi zokulwa namagciwane, njenge-polyphenols, i-oryzanol, i-phytosterols, i-tocotrienols ne-carotenoids, ukusetshenziswa kwayo njalo okunomthelela ekuvikeleni izifo ezifana nesifo sikashukela kanye ukukhuluphala ngokweqile.

Umehluko omkhulu phakathi kwelayisi elinsundu nelimhlophe ngukuthi ikhoba kanye negciwane kuyasuswa kokugcina, okuyingxenye yamabele okusanothile nefayibha equkethe zonke izakhamzimba ezishiwo ngenhla, yingakho irayisi elimhlophe lihlotshaniswa ingozi eyengeziwe yokuthola izifo ezingamahlalakhona.

Ziyini izinzuzo zezempilo

Ukutholwa kwelayisi elinsundu kunezinzuzo eziningana zezempilo, njenge:

• Thuthukisa impilo yamathumbu, ngenxa yokuba khona kwemicu esiza ukukhulisa usayizi wevolumu yendle nokwenza lula ukuphuma kwabantu, kuyindlela enhle kakhulu kulabo abaphethwe ukuqunjelwa;
• Kunomthelela ekwehliseni isisindo ngoba, yize iqukethe ama-carbohydrate, kodwa futhi inezintambo okuthi, uma zidliwe ngamanani alinganiselayo, zisize ukukhulisa umuzwa wokusutha futhi zinciphise ukusetshenziswa kokudla. Ngaphezu kwalokho, irayisi elinsundu linezinhlanganisela eziningana zokuphilayo, okuyi-gamma oryzanol, okuyinhlanganisela ethembisayo yokulwa nokukhuluphala;
• Kuyasiza ukunciphisa i-cholesterol, ngoba icebile ngama-antioxidants, anciphisa futhi avimbele uketshezi kwamafutha, anciphise ubungozi bezifo zenhliziyo nemithambo yegazi;
• Kufaka isandla ekulawulweni kukashukela wegazi, ngenxa yokuba khona kwe-fiber, enikeza ilayisi elinsundu inkomba ye-glycemic elinganiselayo, ukuze i-glucose yegazi ingakhuphuki kakhulu lapho idliwa. Ngaphezu kwalokho, olunye ucwaningo lukhombisa ukuthi izakhiwo zalo ezilwa nesifo sikashukela nazo zingahlobene ne-gamma oryzanol, evikela amaseli amanyikwe abhekene nokukhiqizwa kwe-insulin, eyi-hormone esiza ukulawula ushukela;
• Isiza ukuvimbela umdlavuza, ngoba inezinhlanganisela eziqukethe izinto eziphilayo ezinezakhi zokulwa nokuvuvukala, ezivikela amaseli ekulimaleni okubangelwa ama-radicals amahhala;
• Inomphumela wokuvikela, ngenxa yokuba khona kwama-antioxidants, okusiza ukuvikela izifo ezingenayo i-neurodegenerative, njenge-Alzheimer's, ngokwesibonelo.

Ngaphezu kwalokho, irayisi elinsundu licebile ngamaprotheni okuthi, uma ehlanganiswa neminye imidumba, njengobhontshisi, amantshontsho noma uphizi, akhe iphrotheni esezingeni elihle, okungaba yindlela enhle kakhulu yezilonda zemifino, imifino noma isifo se-celiac. Ucwaningo lwesayensi lubika ukuthi amaprotheni erayisi ansundu ayaqhathaniswa nalawo amaprotheni wesoya kanye nama-whey.

Imininingwane yokudla okunempilo ngelayisi elinsundu

Ithebula elingezansi liqhathanisa inani lokudla okunomsoco welayisi elinsundu nalelo lelayisi elimhlophe:

Ungayilungisa kanjani irayisi ensundu

Isilinganiso sokupheka irayisi ngu-1: 3, okungukuthi, inani lamanzi kufanele lihlale liphindwe kathathu kunelayisi. Okokuqala, kufanele kufakwe irayisi elinsundu, kufakwe amanzi anele ukulimboza, cishe imizuzu engama-20.

Ukulungisa irayisi, faka u-1 noma 2 wezipuni zamafutha epanini futhi, uma kushisa, engeza inkomishi e-1 yelayisi elinsundu uhlanganise, ukuyivimba ukuthi inganamatheli. Bese ufaka izinkomishi ezi-3 zamanzi nengcosana kasawoti, upheke phezu komlilo ophakathi kuze kubilise amanzi futhi, lapho lokhu kwenzeka, izinga lokushisa kufanele lehliswe libe ukushisa okuphansi, bese umboza ipani, ukupheka cishe imizuzu engama-30 noma ngaphezulu kuze kuphekiwe.

Lapho uqala ukubona izimbobo elayisi, cisha ukushisa bese ukuyeka kuphumule imizuzu embalwa isivalo sivulekile, uvumele irayisi liqede ukumunca amanzi.