Ingabe Ilayisi Elibrown Likulungele?

-Delile

• Ilayisi Elinsundu Linomsoco Ngokumangazayo
• Ingabe ilayisi elibrown lilungele ukwehla kwesisindo?
• Ingazuzisa Impilo Yenhliziyo
• Kuyinketho Engcono Kulabo AbaneSifo Sikashukela
• Ilayisi Elinsundu Ngokwemvelo Alinalo I-Gluten
• Ungalifaka Kanjani Ilayisi Elinsundu Ekudleni Kwakho
• Okusemqoka

Irayisi elinsundu ukudla okuvame ukuhlotshaniswa nokudla okunempilo.

Kuthathwa njengokusanhlamvu okuphelele, irayisi elinsundu alicutshungulwa kancane kunelayisi elimhlophe, okususwe umzimba walo, i-bran kanye negciwane.

Irayisi elinsundu linomkhumbi (isembozo esiqinile esivikelayo) esisusiwe, kushiya igatsha eligcwele izakhi negciwane.

Ngenxa yalokhu, ilayisi elinsundu ligcina izakhamzimba irayisi elimhlophe elingenawo njengamavithamini, amaminerali kanye nama-antioxidants.

Kodwa-ke, abantu abaningi bayaligwema irayisi elinsundu ngenxa yokwanda kokuthandwa kokudla okune-carb ephansi.

Le ndatshana izodingida izinzuzo zezempilo zelayisi elinsundu ukukusiza ukuthi unqume ukuthi kungukudla okunempilo yini ongakengeza ekudleni kwakho.

Ilayisi Elinsundu Linomsoco Ngokumangazayo

Yize irayisi elinsundu lingukudla okulula, iphrofayili yalo yokudla okunempilo ayilutho.

Uma kuqhathaniswa nelayisi elimhlophe, irayisi elinsundu linokuningi ongakunikeza ngokwezakhi zomsoco.

Yize okufanayo kuma-calories nokuqukethwe yi-carbohydrate, irayisi elinsundu lidlula ilayisi elimhlophe cishe kuzo zonke ezinye izigaba.

Inkomishi eyodwa yelayisi elinsundu iqukethe (1):

• Amakholori: 216
• AmaCarbs: 44 amagremu
• Umucu: 3.5 amagremu
• Amafutha: 1.8 amagremu
• Amaprotheni: 5 amagremu
• I-Thiamin (B1): U-12% we-RDI
• I-Niacin (B3): U-15% we-RDI
• I-Pyridoxine (B6): 14% we-RDI
• I-Pantothenic acid (B5): 6% we-RDI
• Insimbi: 5% we-RDI
• Magnesium: 21% we-RDI
• I-Phosphorus: U-16% we-RDI
• Izinki: 8% we-RDI
• Yethusi: U-10% we-RDI
• I-Manganese: Ama-88% we-RDI
• Selenium: Ama-27% we-RDI

Lokhu okusanhlamvu okuphelele kungumthombo omuhle we-folate, i-riboflavin (B2), i-potassium ne-calcium.

Ngokwengeziwe, irayisi elinsundu liphakeme kakhulu kuma-manganese. Le minerali engaziwa ibalulekile ezinqubweni eziningi ezibalulekile emzimbeni, njengokukhula kwamathambo, ukuphulukiswa kwamanxeba, imetabolism yokuncipha kwemisipha, ukusebenza kwezinzwa nokulawulwa kashukela egazini ().

Ukuntuleka kwama-manganese kuye kwaxhunyaniswa nengozi enkulu yokuthola isifo se-metabolic syndrome, ukwehliswa kwamathambo, ukukhula okungakhubazeki nokuzala okuphansi (,).

Inkomishi eyodwa yelayisi ifeza cishe zonke izidingo zakho zansuku zonke zalesi sakhi esibalulekile.

Ngaphandle kokuba ngumthombo omuhle kakhulu wamavithamini namaminerali, irayisi elinsundu linikeza nezinhlanganisela zezitshalo ezinamandla.

Isibonelo, irayisi elinsundu liqukethe ama-phenols nama-flavonoid, isigaba sama-antioxidants asiza ukuvikela umzimba ekucindezelekeni kwe-oxidative ().

Ukucindezeleka okwenziwe nge-oxidative kuhlotshaniswa nezimo eziningi zezempilo, kufaka phakathi isifo senhliziyo, izinhlobo ezithile zomdlavuza nokuguga ngaphambi kwesikhathi ().

Ama-antioxidants atholakala elayisi onsundu asiza ukuvimbela ukulimala kwamangqamuzana okubangelwa ama-molecule angazinzile abizwa ngama-radicals amahhala futhi anciphise ukuvuvukala emzimbeni ().

Ucwaningo lukhombisa ukuthi ama-antioxidants atholakala elayisi angaba yisizathu sokwanda okuphansi kwezifo ezithile ezingamahlalakhona ezindaweni zomhlaba lapho irayisi lingukudla okuyisisekelo ().

Irayisi elinsundu linomsoco kakhulu, lihlinzeka umzimba ngezinhlobo eziningi zamavithamini, amaminerali kanye nama-antioxidants.

Ingabe ilayisi elibrown lilungele ukwehla kwesisindo?

Ukufaka okunye okusanhlamvu okungacolisisiwe ngelayisi elinsundu kungakusiza ulahlekelwe isisindo.

Izinhlamvu ezihlanjululwe njengelayisi elimhlophe, i-pasta emhlophe nesinkwa esimhlophe azinayo i-fiber nezakhamzimba okuqukethe okusanhlamvu okuphelele njengelayisi elinsundu.

Isibonelo, inkomishi eyodwa (158 amagremu) erayisi elinsundu iqukethe ama-gramu ayi-3.5 efayibha, kanti ilayisi elimhlophe liqukethe ngaphansi kuka-1 gram (9).

I-Fibre ikusiza ukuthi uhlale ugcwele isikhathi eside, ngakho-ke ukukhetha ukudla okune-fiber kungakusiza ukuthi usebenzise ama-calories ambalwa jikelele ().

Eqinisweni, ucwaningo lukhombisa ukuthi abantu abadla okusanhlamvu okuphelele njengelayisi elinsundu banesisindo esincane kunalabo abadla okusanhlamvu okumbalwa.

Ucwaningo lwabesifazane abangaphezu kwama-74,000 luthole ukuthi labo abadla okusanhlamvu okuphelele kunesisindo esingaguquki kunalabo abadla okusanhlamvu okumbalwa.

Futhi, abesifazane ababene-fiber ephezulu kakhulu babenengozi engama-49% ephansi yokuthola isisindo esikhulu kunabesifazane ababene-fiber fiber ephansi kunazo zonke ().

Ukufaka esikhundleni selayisi elimhlophe ngelayisi elinsundu kungasiza ukunciphisa amafutha esiswini, futhi.

Kokunye ukuhlola, abesifazane abangama-40 abakhuluphele kakhulu abadle inkomishi engu-2/3 (ama-gramu ayi-150) erayisi elinsundu ngosuku amasonto ayisithupha banciphise kakhulu isisindo somzimba nangobukhulu besinqe uma kuqhathaniswa nabesifazane abadle ilayisi elimhlophe elilinganayo.

Ngokwengeziwe, abesifazane abadle ilayisi elinsundu bathola ukwehla okukhulu kwengcindezi yegazi neCRP, okumaka ukuvuvukala emzimbeni ().

Irayisi elinsundu liqukethe ifayibha eningi kunezinhlamvu ezihlanjululwe njengelayisi elimhlophe. Ukukhetha okusanhlamvu okunothe okuphelele njenge-rice elinsundu kunganciphisa amafutha esiswini futhi kukusize wehlise isisindo.

Ingazuzisa Impilo Yenhliziyo

Akungabazeki ukuthi irayisi elinsundu lingukudla okunempilo yenhliziyo. Icebile ku-fiber kanye namakhemikhali anenzuzo angasiza ukunciphisa ubungozi besifo senhliziyo.

Ucwaningo olukhulu lwabantu abangaphezu kuka-560,000 lukhombisile ukuthi abantu abadle imicu edla kakhulu bane-24-59% engcupheni ephansi yokuhlaselwa yisifo senhliziyo, umdlavuza kanye nezifo zokuphefumula ().

Ngokufanayo, ukubuyekezwa kwezifundo ezingama-45 kutholakale ukuthi abantu abadle inani eliphakeme kakhulu lezinhlamvu ezigcwele, kufaka phakathi irayisi elinsundu, babenobungozi obuphansi obungama-21% besifo senhliziyo uma kuqhathaniswa nalabo abadla okusanhlamvu okuncane kakhulu ().

Ngaphandle kokuba ngumthombo omuhle we-fiber, irayisi elinsundu linamakhemikhali abizwa ngama-lignans angasiza ekunciphiseni izinto ezinobungozi besifo senhliziyo.

Ukudla okuphezulu kokudla okune-lignan, njengokudla okusanhlamvu okuphelele, imbewu yefilakisi, izinhlamvu zesame namantongomane, kuhlotshaniswe ne-cholesterol eyehlisiwe, umfutho wegazi ophansi nokwehla kokuqina kwemithambo ().

Ngaphezu kwalokho, irayisi elinsundu liphakeme nge-magnesium, okuyiminerali ebamba iqhaza elibalulekile ekugcineni inhliziyo iphilile. Ukubuyekezwa okukodwa kwezifundo ezingama-40 kutholakale ukuthi i-magnesium yokudla eyandayo yayihlotshaniswa nengozi ephansi engu-7-22% yokushaywa unhlangothi, ukwehluleka kwenhliziyo nakho konke okudala imbangela yokufa ().

Okunye ukubuyekezwa kwezifundo eziyisishiyagalolunye kukhombisile ukuthi njalo ukwanda kwe-100 mg / ngosuku ku-magnesium yokudla kunciphise ukufa kwesifo senhliziyo kwabesifazane ngama-24-25% ().

Irayisi elinsundu ligcwele i-fiber, i-lignans ne-magnesium, konke okunemiphumela ezuzisayo engozini yezempilo yenhliziyo nesifo senhliziyo.

Kuyinketho Engcono Kulabo AbaneSifo Sikashukela

Ukunciphisa ukudla kwe-carb nokukhetha izinketho ezinempilo kubalulekile ekulawuleni ushukela wegazi.

Yize ama-carbs enethonya elikhulu kushukela wegazi, abantu abanesifo sikashukela banganciphisa ushukela wegazi kanye nama-insulin spikes ngokudla okusanhlamvu okucwengile okumbalwa njengelayisi elimhlophe.

Ukufaka elinye ilayisi elimhlophe ngelayisi elinsundu kungazuzisa abantu abanesifo sikashukela ngezindlela eziningana.

Kokunye ukuhlola, abantu abanesifo sikashukela sohlobo lwesibili abadle izigaxa ezimbili zerayisi onsundu ngosuku babone ukwehla okukhulu kushukela wegazi ngemuva kokudla kanye ne-hemoglobin A1c (umaka wokulawulwa kukashukela egazini), uma kuqhathaniswa nalabo abadla irayisi elimhlophe ().

Irayisi elinsundu linenkomba ye-glycemic ephansi kunelayisi elimhlophe, okusho ukuthi ligaywe kancane futhi alinamthelela omncane kushukela wegazi.

Ukukhetha ukudla okunenkomba ephansi ye-glycemic kungasiza labo abanesifo sikashukela ukulawula kangcono ushukela wegazi labo.

Izifundo eziningi zikhombisa ukuthi ukudla okunenkomba ephezulu ye-glycemic kwandisa ushukela wegazi, i-insulin ne-ghrelin, i-hormone eqhuba indlala (,).

Ukunciphisa amazinga e-ghrelin kungasiza abantu abanesifo sikashukela ukulawula indlala yabo, okunganciphisa ukudla ngokweqile futhi kusize ukugcina ushukela wegazi ubheke.

Futhi, ukufaka ilayisi elimhlophe ngelayisi elinsundu kunganciphisa amathuba okuba nesifo sikashukela sohlobo 2 kwasekuqaleni.

Ocwaningweni olufaka abantu abangaphezu kuka-197,000, ukushintshanisa nje amagremu angama-50 erayisi amhlophe ngelayisi elinsundu ngesonto kuhlotshaniswa nengozi ephansi engu-16% yokuthola uhlobo lwesifo sikashukela sohlobo lwesibili ().

Ukukhetha ilayisi elinsundu ngaphezu kwezinhlamvu ezihlanjululwe kungasiza abantu abanesifo sikashukela ukulawula ushukela wabo wegazi futhi kunciphise namathuba okuba nesifo sikashukela.

Ilayisi Elinsundu Ngokwemvelo Alinalo I-Gluten

I-Gluten yiprotheni etholakala ezinhlamvini ezinjengokolweni, ibhali nerye. Kulezi zinsuku, abantu abaningi ngokwengeziwe balandela ukudla okungenayo i-gluten ngezizathu ezahlukahlukene.

Abantu abathile bayaliwa noma bangabekezelelani ne-gluten futhi baba nokuthamba okuncane kuya kobuhlungu obunjengobuhlungu besisu, uhudo, ukuqumba nokuhlanza.

Ngokwengeziwe, abantu abanezifo ezithile ezizimele bavame ukuzuza ekudleni okungenalutho kwe-gluten (,).

Lezi zinto ziholele ekufuneni okukhulayo kokudla okungenayo i-gluten.

Ngenhlanhla, irayisi elinsundu ngokwemvelo likhululekile kule protheni evame ukuba yinkinga, okwenza kube ukukhetha okuphephile kulabo abangakwazi noma abangakhethi ukungayidli i-gluten.

Ngokungafani nezinto ezisetshenzwe kakhulu ezingenayo i-gluten, irayisi elinsundu luyinhlamvu ephelele egcwele izakhamzimba ezinenzuzo umzimba wakho okudingeka usebenze kahle.

Irayisi elinsundu nalo lenziwa kweminye imikhiqizo engenampilo engenalo igluten njengama-crackers ne-pasta abantu abangadla ngokudla okungenayo i-gluten.

Irayisi elinsundu aliqukethe i-gluten futhi kuyindlela ephephile nenempilo kulabo abalandela ukudla okungenayo i-gluten.

Ungalifaka Kanjani Ilayisi Elinsundu Ekudleni Kwakho

Enye yezimfanelo ezinhle kakhulu zelayisi elinsundu ukuguquguquka kwalo.

Ungayidla nganoma yisiphi isikhathi sosuku bese uyifaka kuzindlela zokupheka ezahlukahlukene.

Nazi ezinye izindlela zokwengeza ilayisi elibomvu ekudleni kwakho:

• Yenza isitsha sokudla okusanhlamvu ngesidlo sasemini ngelayisi elinsundu, imifino namaprotheni
• Irayisi ephezulu ensundu enamaqanda, i-salsa, ukwatapheya nobhontshisi omnyama ngesidlo sasekuseni esimnandi
• Shintsha i-oatmeal yephalishi lelayisi elinsundu ngesikhathi sasekuseni
• Sebenzisa irayisi ensundu esikhundleni selayisi elimhlophe lapho wenza ama-stir-fries
• Esikhundleni se-pasta emhlophe, faka ilayisi elibomvu kuzindlela zakho zokupheka zesobho
• Phonsa ilayisi elinsundu ngemifino emisha namafutha omnqumo ukuze uthole isidlo esihlangothini esihlwabusayo
• Yenza ubhontshisi omnyama nobhontshisi welayisi onsundu ngesidlo sasemini noma sasemini
• Sebenzisa irayisi ensundu ukwenza imigoqo yamandla
• Shintsha ilayisi elimhlophe ngelayisi elibomvu ukuze uthole inguqulo enempilo yelayisi pudding
• Cela irayisi elibomvu kumarowu wakho we-sushi ukuze uphakamise okuqukethwe kwe-fiber ekudleni kwakho
• Sebenzisa irayisi elinsundu kumaresiphi akho e-curry
• Zama i-twist enempilo ku-risotto ngokusebenzisa irayisi elinsundu esikhundleni selayisi ye-arborio
• Shintsha i-pasta emhlophe ne-pasta erayisi ensundu
• Sula irayisi elinsundu ngamafutha omnqumo nogalikhi ngenketho ye-carbohydrate enambitheka

Njengoba ukwazi ukubona, kunezindlela eziningi zokudla irayisi elinsundu. Lezi zinhlamvu zokusanhlamvu eziphelele ezinomsoco kahle nezithako eziningi futhi zingajatshulelwa esidlweni sasekuseni, sasemini noma sedina.

Irayisi elinsundu liyisithako esiguqukayo esingajatshulelwa kuzindlela zokupheka ezahlukahlukene nasekudleni. Ungayisebenzisa futhi njengokufaka esikhundleni esinempilo selayisi elimhlophe noma i-pasta.

Okusemqoka

Irayisi elinsundu ngohlamvu olunomsoco kakhulu, olungena-gluten oluqukethe inani elihlaba umxhwele lamavithamini, amaminerali nezinhlanganisela ezizuzisayo.

Ukudla okusanhlamvu okuphelele njengelayisi elinsundu kungasiza ukuvimbela noma ukuthuthukisa izimo eziningana zempilo, kufaka phakathi isifo sikashukela nesifo senhliziyo.

Ukungasho, ukushintsha okusanhlamvu okucwengiwe njengelayisi elimhlophe ngelayisi elinsundu kungakusiza nokuthi wehlise isisindo. Irayisi elinsundu yi-carb eguquguqukayo engadliwa nganoma yisiphi isikhathi sosuku.

Noma iyiphi indlela okhetha ukuyidla le nhlamvu ephelele enempilo, uzobe wenza isinqumo esihlakaniphile ngempilo yakho yonke.