Ukubuyekezwa Kokudla Kwamalayisi Asendle - Ingabe Kukulungele?

-Delile

• Liyini ilayisi lasendle?
• Amaqiniso okunomsoco welayisi lasendle
• Ephakeme kunamaprotheni kanye nefayibha
• Umthombo wama-antioxidants anamandla
• Kungaba kuhle enhliziyweni yakho
• Kwangathi kungehlisa ubungozi besifo sikashukela sohlobo 2
• Imiphumela emibi engaba khona
• Uthole ubuthi
• Izinsimbi ezisindayo
• Ungayidla kanjani irayisi lasendle
• Izithako
• Izikhombisi-ndlela
• Okubalulekile

Irayisi lasendle uhlamvu oluphelele obelukhula ngokuthandwa eminyakeni yamuva.

Kunomsoco kakhulu futhi kukholelwa ukuthi unikeza izinzuzo eziningi zezempilo.

Yize ucwaningo lilinganiselwe, izifundo ezimbalwa zikhombise ithemba elikhulu.

Le ndatshana ikutshela konke odinga ukukwazi mayelana nelayisi lasendle.

Liyini ilayisi lasendle?

Naphezu kwegama layo, irayisi lasendle akulona ilayisi nhlobo.

Yize kuyimbewu yotshani basemanzini njengelayisi, ayihlobene ngqo nayo.

Lobu tshani bukhula ngokwemvelo emaxhaphozini angajulile amanzi ahlanzekile nasogwini lwemifudlana namachibi.

Kunezinhlobo ezine ezihlukene zelayisi lasendle. Elinye lidabuka e-Asia futhi livunwa njengemifino. Abathathu abasele bangabokuzalwa eNyakatho Melika - ikakhulukazi isifunda seGreat Lakes - futhi bavunwa njengohlamvu.

Irayisi lasendle ekuqaleni lalitshalwa futhi lavunwa ngabomdabu baseMelika, asebenzise okusanhlamvu njengokudla okuyisisekelo amakhulu eminyaka. Kubizwa nje ngelayisi ngoba libukeka futhi lipheka njengezinye izinhlobo zerayisi.

Kodwa-ke, ijwayele ukuba nentengo enamandla nentengo ephezulu.

Irayisi lasendle uhlobo lotshani olukhiqiza imbewu edliwayo efana nelayisi. Kuvame ukuba nokunambitheka okunamandla nentengo eqinile kunelayisi.

Amaqiniso okunomsoco welayisi lasendle

I-3.5-ounce (100-gram) yokuphaka irayisi lasendle eliphekiwe inikeza ():

• Amakholori: 101
• AmaCarbs: 21 amagremu
• Amaprotheni: 4 amagremu
• Umucu: 2 amagremu
• Uvithamini B6: U-7% we-Daily Value (DV)
• Umlingiswa: U-6% we-DV
• Magnesium: U-8% we-DV
• I-Phosphorus: U-8% we-DV
• Izinki: 9% we-DV
• Yethusi: U-6% we-DV
• I-Manganese: I-14% ye-DV

Ngama-calories ayi-101, ama-ounces ayi-3.5 (amagremu ayi-100) welayisi lasendle eliphekiwe linikeza ama-calories ambalwa kunokuphakelwa okufanayo kwelayisi elinsundu noma elimhlophe, okunikela ngama-calories ayi-112 nangu-130, ngokulandelana (,,).

Irayisi lasendle futhi liqukethe amanani amancane wensimbi, i-potassium ne-selenium.

Ikhalori eliphansi nokuqukethwe okunomsoco ophezulu kwenza irayisi lasendle libe ukudla okuminyene nomsoco. Kungumthombo ohlaba umxhwele kakhulu wamaminerali kanye nomthombo omkhulu wamaprotheni osekelwe ezitshalweni.

Irayisi lasendle linamanani amnandi wezakhi zomzimba eziningana, kufaka phakathi amaprotheni, i-manganese, i-phosphorus, i-magnesium ne-zinc.

Ephakeme kunamaprotheni kanye nefayibha

Irayisi lasendle liqukethe amaprotheni amaningi kunelayisi ejwayelekile nezinye izinhlamvu eziningi.

I-3.5-ounce (100-gram) yokuphaka irayisi lasendle inikeza ama-4 amagremu wamaprotheni, aliphinda kabili ilayisi elijwayelekile elinsundu noma elimhlophe (,,).

Yize kungewona umthombo ocebile wamaprotheni, irayisi lasendle libhekwa njengeprotheyini ephelele, okusho ukuthi liqukethe wonke ama-amino acid ayisishiyagalolunye abalulekile.

Okwamanje, okuqukethwe kwe-fiber yelayisi yasendle kuyefana nelayisi elinsundu, ngakunye kunikezwa ngama-gramu ayi-1.8 wefayibha nge-3.5-ounce (100-gram) ngayinye esebenza. Ngakolunye uhlangothi, ilayisi elimhlophe alihlinzeki nge-fiber encane.

Irayisi lasendle liqukethe amaprotheni amaningi kunezinye izinhlobo zelayisi kepha inani elilinganayo le-fiber njengelayisi elinsundu.

Umthombo wama-antioxidants anamandla

Ama-antioxidants abalulekile empilweni yonke.

Kukholakala ukuthi zivikela ukuguga futhi zinciphise ubungozi bezifo eziningana, kufaka phakathi umdlavuza (4,).

Irayisi lasendle likhonjiswe ukuthi linezibulala-magciwane eziningi (6,).

Eqinisweni, ekuhlaziyweni kwamasampula ayi-11 elayisi lasendle, kutholakale ukuthi linomsebenzi omkhulu ophindwe ka-30 wokulwa ne-antioxidant kunelayisi elimhlophe ().

Irayisi lasendle liphezulu kakhulu kuma-antioxidants, angasiza ekunciphiseni ubungozi bezifo ezimbalwa.

Kungaba kuhle enhliziyweni yakho

Ngenkathi ucwaningo lwelayisi lasendle ngokwalo lilinganiselwe, ucwaningo oluningi luye lwahlola imiphumela yezinhlamvu ezigcwele, njengelayisi lasendle, empilweni yenhliziyo.

Ngokuvamile, ukudla okuphezulu kakhulu okusanhlamvu kuhlotshaniswa nokwehla kwengozi yesifo senhliziyo (,).

Ukubuyekezwa kwezifundo ezingama-45 kuqaphele ukuthi abantu abadle okusanhlamvu okuphelele kunabo bonke babenobungozi obuphansi obungu-16-21% besifo senhliziyo, uma kuqhathaniswa nalabo abadla okuncane ().

Ngokuyinhloko, isifundo esisodwa sathola ukuthi ukwandisa ukudla kwakho okusanhlamvu okuphelele ngamagremu angama-25 ngosuku kunganciphisa ingozi yokuhlaselwa yinhliziyo ngo-12-13% ().

Olunye ucwaningo luthi ukudla okungenani izigaxa eziyisithupha zokusanhlamvu okuphelele ngeviki kunciphise ukwakheka kocwecwe emithanjeni ().

Okokugcina, izifundo eziningana zezilwane zikhomba ukuthi ukudla ilayisi lasendle kunciphisa i-cholesterol ye-LDL (embi) futhi kuvimbela i-plaque buildup emithanjeni, enganciphisa ingozi yesifo senhliziyo (,).

Ukudla ilayisi lasendle kukhonjisiwe ukuthuthukisa impilo yenhliziyo ezifundweni zezilwane. Ngokufanayo, ezinye izifundo ziphakamisa ukuthi ukudla okusanhlamvu okuphelele njengelayisi lasendle kuxhumene nokwehla kwengozi yesifo senhliziyo.

Kwangathi kungehlisa ubungozi besifo sikashukela sohlobo 2

Ukudla okuphezulu okusanhlamvu okuphelele njengelayisi lasendle kunganciphisa ubungozi bohlobo lwesifo sikashukela sohlobo 2 ngama-20-30% ().

Lokhu ikakhulukazi kubangelwa amavithamini, amaminerali, izinhlanganisela zezitshalo, kanye nefayibha okusanhlamvu okuphelele.

Ekubuyekezweni kwezifundo ze-16, okusanhlamvu okuphelele kuhlotshaniswe nengozi encishisiwe yohlobo lwesifo sikashukela sohlobo 2, kuyilapho okusanhlamvu okucwengile okufana nelayisi elimhlophe kuxhunyaniswe nengozi eyengeziwe ().

Abaphenyi basikisela ukuthi ukudla okungenani izigaxa ezimbili zokusanhlamvu ngosuku kunganciphisa ubungozi balesi simo.

Imininingwane evela ezifundweni eziyi-6 kubantu abangama-286,125 ikhombisa ukuthi ukudla ama-servings ama-2 okusanhlamvu okuphelele ngosuku kuhlotshaniswa nokwehliswa okungama-21% kohlobo lwesibili lwesifo sikashukela ().

Yize ingakahlolwa kubantu, ukudla ilayisi lasendle kubonisiwe ukuthi kuthuthukisa ukulawula ushukela egazini futhi kunciphise ukumelana ne-insulin kumagundane ().

Inkomba ye-glycemic (GI) iyisilinganiso sokuthi ukudla kudla ngokushesha kanjani ushukela wegazi lakho. I-GI yelayisi yasendle ingama-57, okufana nokwe-oats nelayisi elinsundu (19).

Ukudla okusanhlamvu okuphelele kuhlotshaniswa nokwehla kwengozi yesifo sikashukela sohlobo 2. Ngaphezu kwalokho, ezinye izifundo zezilwane ziphakamisa ukuthi ukudla irayisi lasendle kuthuthukisa ukulawula ushukela egazini.

Imiphumela emibi engaba khona

Irayisi lasendle ngokuvamile liphephile ukuthi lingadliwa ngabantu.

Noma kunjalo, ingahle ingcoliswe nge-ergot noma izinsimbi ezisindayo.

Uthole ubuthi

Izimbewu zerayisi zasendle zingatheleleka ngesikhunta esinobuthi okuthiwa i-ergot, esingaba yingozi uma sidliwa.

Eminye imiphumela emibi yobuthi be-ergot ifaka phakathi isicanucanu, ukuhlanza, isifo sohudo, ikhanda elibuhlungu, isiyezi, ukuqubuka nokukhubazeka kwengqondo.

Izinhlamvu ezithathelwanayo ngokuvamile zinamabala abomvana noma ansomi noma ukukhula kwesikhunta okubonakala iso lomuntu.

Ngokwengeziwe, amazinga okusanhlamvu nemikhuba yezolimo emazweni amaningi kusiza ukuvimbela ukungcoliswa, ngakho-ke ukuthola ubuthi kubantu akuvamile.

Izinsimbi ezisindayo

Ngokufanayo nelayisi elijwayelekile, irayisi lasendle lingaqukatha izinsimbi ezisindayo.

Ngokuhamba kwesikhathi, izinsimbi ezisindayo zinganqwabelana emzimbeni wakho futhi zidale izinkinga zempilo.

Izinsimbi ezisindayo ezinobuthi, ezifana nomthofu, i-cadmium, ne-arsenic, zikhonjwe emikhiqizweni engu-26 yelayisi lasendle elithengiswa e-United States (20,).

Lokhu kungaba yinkinga uma kudliwe njalo ngamanani amakhulu kepha akufanele kube ukukhathazeka ngabantu abadla ukudla okwehlukahlukene.

Irayisi lasendle lingaqukatha izinsimbi ezisindayo futhi lingatheleleka ngefungus enobuthi ebizwa nge-ergot. Ukungcola mhlawumbe akuyona inkinga yabantu abadla ukudla okwehlukahlukene.

Ungayidla kanjani irayisi lasendle

Irayisi lasendle linokunambitheka kwamantongomane, okunomhlaba nokuthungwa okuhlafunayo.

Kuyinto enhle kakhulu esikhundleni samazambane, i-pasta, noma ilayisi. Abanye abantu badla bodwa, kanti abanye bakuxuba nelinye irayisi noma okusanhlamvu.

Ngenye indlela, ilayisi lasendle lingangezwa ezinhlotsheni ezahlukahlukene, njengamasaladi, amasobho, ama-casseroles, kanye nophudingi.

Kulula ukwenza kodwa kuthatha imizuzu engama-45-60 ukupheka ngokugcwele.

Ngakho-ke, kungaba umqondo omuhle ukwenza amaqoqwana amakhulu bese uqandisa okusele ukuze kudliwe kamuva.

Nansi iresiphi elula:

Izithako

• 1 inkomishi (160 amagremu) erayisi lasendle
• 3 izinkomishi (700 ml) zamanzi
• 1/2 isipuni sikasawoti

Izikhombisi-ndlela

• Hlanza irayisi lasendle ngamanzi abandayo.
• Yibeke epanini bese ufaka amanzi nosawoti. Letha emathunjini ngokushisa okukhulu.
• Nciphisa ukumisa bese umboza ipani.
• Imizuzu embozwe imizuzu engama-40-60 aze amunce amanzi. Irayisi lasendle liphekwe ngokuphelele lapho liqhekeka livulekile futhi ligobile.
• Hlunga ilayisi bese uligcoba ngemfoloko ngaphambi kokuphaka.

Irayisi lasendle linokunambitheka kwamantongomane nokuthungwa okungafuneki. Ingadliwa yodwa noma ingezwe ezitsheni eziningi, njengamasaladi, amasobho, ama-casseroles, nama-dessert.

Okubalulekile

Irayisi lasendle uhlobo olukhethekile lokudla okusanhlamvu okuhlafunwayo futhi okumnandi.

Iphakeme ngamaphrotheni kunelayisi ejwayelekile futhi iqukethe izakhi zomzimba eziningana ezibalulekile kanye nenani elihlaba umxhwele lama-antioxidants.

Ngaphezu kwalokho, ukudla ilayisi lasendle njalo kungathuthukisa impilo yenhliziyo futhi kwehlise ubungozi bohlobo lwesifo sikashukela sohlobo 2.

Uma ungakazami ilayisi lasendle okwamanje, uzobe usuthole ukwelashwa.