Irayisi elibomvu: izinzuzo zezempilo eziyi-6 nokuthi ungazilungiselela kanjani

-Delile

• 1. Nciphisa i-cholesterol
• 2. Ithuthukisa impilo yamathumbu
• 3. Kuvimbela i-anemia
• 4. Vimbela isifo senhliziyo nomdlavuza
• 5. Uthanda ukunciphisa umzimba
• 6. Kungasiza ukuvimbela isifo sikashukela
• Imininingwane yezempilo
• Indlela Yokwenza Ilayisi Elibomvu

Irayisi elibomvu livela eChina futhi inzuzo yalo enkulu ukusiza ukunciphisa i-cholesterol. Umbala obomvu kungenxa yokuqukethwe kwawo okuphezulu kwe-anthocyanin antioxidant, etholakala ngezithelo nemifino ebomvu noma nsomi.

Ngaphezu kwalokho, lolu hlobo lwelayisi luyinhlamvu ephelele enenani eliphezulu lokudla okunomsoco, ocebile ngezakhi zomzimba ezifana ne-iron ne-fiber. Irayisi elibomvu nalo kulula ukulilungisa futhi lingenziwa ngendlela efanayo nelayisi elimhlophe.

Izinzuzo eziyinhloko zelayisi elibomvu yilezi:

1. Nciphisa i-cholesterol

Irayisi elibomvu lenza inqubo yokuvutshelwa engokwemvelo ekhiqiza into ebizwa nge-monacoline K, enesibopho somphumela leli layisi elinalo ekwehliseni i-cholesterol embi nokwandisa i-cholesterol enhle. Ngaphezu kwalokho, imicu ekhona kulo lonke okusanhlamvu iyasiza ekwehliseni ukumuncwa kwamafutha emathunjini nokulawula kangcono amazinga e-cholesterol, ngaphezu kokunotha ngama-anthocyanini.

2. Ithuthukisa impilo yamathumbu

Ngoba icebile ku-fiber, irayisi elibomvu lisiza ukukhulisa usayizi wendle nokuhlanganisa umgudu wamathumbu, lincoma ukuphuma kwalo, lihle kakhulu kubantu abanokuqunjelwa.

3. Kuvimbela i-anemia

Irayisi elibomvu licebile ngensimbi, amaminerali abalulekile ekuhambiseni kahle umoya-mpilo osegazini nokuvikela nokulwa nokushoda kwegazi. Ngaphezu kwalokho, ibuye ibe ne-vitamin B6, elawula imizwa, ukulala nokudla.

4. Vimbela isifo senhliziyo nomdlavuza

Ngaphezu kokusiza ukunciphisa i-cholesterol, irayisi elibomvu lisiza futhi ekuvikeleni isifo senhliziyo nomdlavuza ngenxa yokuqukethwe kwayo okuphezulu kwama-antioxidants, izinto ezivikela imithambo yegazi ekwakheni izingcwecwe ze-atheromatous futhi, ngenxa yalokho, ivikela umzimba ezinkingeni ezinjengokuhlaselwa yinhliziyo nokushaywa unhlangothi.

Ngaphezu kwalokho, kuthanda nokuvuselelwa okwanele kwamaseli, kukhuthaza amasosha omzimba ukuthi alwe namaseli angaba nomdlavuza.

5. Uthanda ukunciphisa umzimba

Irayisi elibomvu likusiza ukwehlisa isisindo ngoba licebile ku-fiber, izakhamzimba ezinciphisa indlala futhi zikhuphule umuzwa wokusutha isikhathi eside.

Ngaphezu kwalokho, le micu isiza ukugwema ama-spikes ashukela egazini, anciphisa ukuhlangana kwamafutha emzimbeni nokukhiqizwa kwamafutha.

6. Kungasiza ukuvimbela isifo sikashukela

Ngenxa yokuthi icebe ngama-anthocyanini, irayisi elibomvu lingasiza ekuvimbeleni isifo sikashukela. Le antioxidant ingasiza ekulawuleni amazinga kashukela egazini, ngoba ngokwezifundo ezithile isebenza ngqo kwi-enzyme elawula ushukela wegazi.

Ngaphezu kwalokho, ine-index ejwayelekile ye-glycemic, okungukuthi, inyusa ngokulinganisela amazinga kashukela egazini.

Imininingwane yezempilo

Ithebula elilandelayo likhombisa ukwakheka kokudla okunomsoco okungu-100 g welayisi elibomvu:

Kubalulekile ukukhumbula ukuthi izinzuzo zerayisi elibomvu zitholakala ikakhulukazi lapho zihlotshaniswa nokudla okunomsoco nokusebenza njalo komzimba.

Indlela Yokwenza Ilayisi Elibomvu

Iresiphi eyisisekelo yelayisi elibomvu yenziwa kanjena:

Izithako:

1 inkomishi yelayisi elibomvu;
1 isipuni samafutha omnqumo;
1/2 anyanisi oqoshiwe;
Ama-clove angu-2;
usawoti ukunambitha;
2 ½ izinkomishi zamanzi;

Imodi yokulungiselela:

Beka amanzi emathunjini. Sula ugarlic no-anyanisi emafutheni, kuthi lapho u-anyanisi esobala, engeza irayisi elibomvu. Shayela kancane, engeza amanzi abilayo, usawoti bese upheka imizuzu engama-35 kuye kwengama-40 emlilweni omncane.