Izibonelelo zesonka se-Rye, iiNzakalo kunye neXabiso leSondlo

Umxholo wenqaku

Ixabiso lesondlo sesonka se-Rye
Ziziphi iingenelo zesonka se-rye?
Ziziphi iingozi zesonka seRye?
Indlela yokwenza isonka seRye?

isonka se-ryeInombala omnyama kunye nencasa enamandla kunesonka sengqolowa emhlophe.

Ineentlobo ngeentlobo zeenzuzo zempilo ezinokubakho, kubandakanywa nokulawulwa kweswekile yegazi, impilo yentliziyo kunye nempilo yokugaya.

Umgubo we-Rye une-gluten encinci kunomgubo wengqolowa, ngoko ke isonka sawo sixinene kwaye asivuki kakhulu njengezonka eziqhelekileyo ezisekelwe kwingqolowa.

Kodwa ngokucinga ukuba isenayo i-gluten, isifo se-celiac okanye uvakalelo lwegluten Ayibafanelanga abantu abane

Kwinqaku "Ngaba isonka se-rye siyingozi okanye sinempilo, yintoni ukusetyenziswa kwayo? "Iinzuzo kunye nomonakalo wesonka se-rye", "izithako zesonka se-rye", "i-carbohydrate kunye nexabiso leprotheyini yesonka se-rye", "izibonelelo kunye neempawu zesonka se-rye"Ulwazi luya kunikwa malunga.

Ixabiso lesondlo sesonka se-Rye

Sisonka esityebileyo ngefayibha kwaye sinenkangeleko yesondlo esinomtsalane. Ngokomyinge, isilayi esinye (1 grams) umxholo wesonka se-rye imi ngolu hlobo lulandelayo:

Iikhalori: 83

Iiprotheni: 2.7 gram

Iikhabhoni: 15.5 gram

Amafutha: 1,1 grams

Ifayibha: 1.9 grams

I-Selenium: i-18% yexabiso lemihla ngemihla (DV)

I-Thiamine: i-11.6% ye-DV

IManganese: 11.5% yeDV

I-Riboflavin: i-8.2% ye-DV

I-Niacin: i-7.6% ye-DV

I-Vitamin B6: i-7.5% ye-DV

Ubhedu: 6,6% yeDV

Intsimbi: 5% ye-DV

I-Folate: i-8.8% ye-DV

Kwakhona imali encinci zinci-pantothenic acid, i-phosphorus, nemagniziyamIqulethe calcium kunye nezinye micronutrients.

Xa kuthelekiswa nezonka eziqhelekileyo ezifana nengqolowa emhlophe kunye nengqolowa. isonka se-rye Ngokuqhelekileyo ziphezulu kwifayibha kwaye zibonelela nge-micronutrients engaphezulu-ingakumbi iivithamini ze-B.

Izifundo isonka se-rye esicocekileyoUphononongo lubonise ukuba isonka sikwenza uzive ugcwele kwaye sichaphazela amanqanaba eswekile yegazi ngaphantsi kwesonka esimhlophe kunye nengqolowa.

Ziziphi iingenelo zesonka se-rye?

Ngumthombo otyebileyo wefiber

Ukutya okutyebileyo kwifiber kunceda ukugaya kunye ne-cholesterol ephantsi. isonka se-ryeInomthamo ophezulu we-fiber, ngokuphindwe kabini kunezonka ezisekelwe kwingqolowa.

isonka se-ryeIfiber equlethwe kuyo ixhasa ukwetyisa kwaye ikwenza uzive ugcwele ixesha elide emva kokutya.

Yintoni i-Sciatica, Kutheni iyenzeka? Indlela yokuNyanga iintlungu zeSciatic ekhaya?

Ukubunjwa kunye nokuxinana kwefiber yokutya kwi-rye kuyasebenza ekunyangeni abantu ngokutya okanye ukuvalelwa kwamathumbu. Inokunciphisa igesi engaphezulu kunye neecramps, ithobe iintlungu zesisu, kwaye inqande iimeko zempilo ezinzulu ezifana ne-gallstones, izilonda kunye nomhlaza wekoloni.

Iluncedo kwimpilo yentliziyo

Ukutya isonka se-ryekunciphisa ingozi yesifo senhliziyo.

Oku kungenxa yesiqulatho sefayibha enyibilikayo kwisonka, uhlobo lwefayibha eyenza into efana nejeli kwindlela yokwetyisa, inceda ekususeni inyongo etyebileyo yecholesterol egazini nasemzimbeni.

Izifundo ziye zafumanisa ukuba i-fiber e-soluble intake rhoqo iphumela ekunciphiseni kwe-4-5% kuzo zombini i-cholesterol kunye ne-LDL (embi) ye-cholesterol kwiiveki ezi-10.

Ibonelela ngolawulo lweswekile yegazi

Ukulawulwa kweswekile yegazi kubaluleke kakhulu kubantu abanesifo sikashukela sohlobo lwe-2 kunye nabo bangenako ukuvelisa i-insulin eyaneleyo.

isonka se-ryeIneempawu ezahlukeneyo ezinokunceda ukulawula iswekile yegazi.

Okokuqala, ityebile kwifiber enyibilikayo, enceda ukucothisa ukugaywa kunye nokufunxwa kweekhabhohayidrethi kunye neswekile ngomgudu wokugaya ukutya, nto leyo evumela ukwanda kancinci kancinci kumanqanaba eswekile yegazi.

isonka se-ryeIqulethe iikhompawundi ze-phenolic, ezifana ne-ferulic acid kunye ne-caffeic acid, ezinokucothisa ukukhutshwa kweswekile kunye ne-insulin egazini kwaye incede ukulawula iswekile yegazi.

Iluncedo kwimpilo yokwetyisa

isonka se-ryeIluncedo ekutyeni.

Ngumthombo olungileyo wefiber, onokunceda ukugcina amathumbu rhoqo. Ifiber enyibilikayo ifunxa amanzi, inceda ukuthambisa umphandle, yenze kube lula ukuba idlule.

Ikwenza uzive uzele

Izifundo ezininzi, isonka se-ryeKuye kwaboniswa ukuba kukunceda uzive ugcwele ixesha elide. Oku kungenxa yokuba iphezulu kwifiber enyibilikayo, enokukugcina uzele ixesha elide.

Yehlisa ukutya kwe gluten

isonka se-ryeIqulethe i-gluten encinci kunesonka esimhlophe. Ilungile kubantu abanovakalelo olungephi.

Ukulwa nombefu

Uphononongo lwakutsha nje lubonise ukuba isondlo sinendima ebaluleke kakhulu ekuphuhlisweni kwe-asthma ebantwaneni.

isonka se-ryeKuyaziwa ukuba iyasebenza ngokuchasene neengxaki zempilo ezifana nesifuba. Abantwana abatya i-rye banomngcipheko omncinci wokuba nabantwana be-asthma.

Ikhusela amatye enyongo

Ukutya okutyebileyo kwifiber kunceda ekuthinteleni amatye enyongo.

Yintoni i-Irritable Bowel Syndrome, Kutheni Isenzeka? Iimpawu kunye noNyango lwezityalo

isonka se-ryeIfiber ekuyo inokunceda ukukhusela le ngxaki yezempilo kubantu abathambekele kwi-gallstones. Inezinto ezithile ezinceda i-bile acids ephantsi, eyimbangela ye-gallstones.

Kukhawulezisa imetabolism

isonka se-rye Inceda ukukhawuleza imetabolism. Ifiber ekhoyo kuyo ineempawu ezithile ezinceda umzimba usebenzise onke amandla angaphezulu anokuguqulwa abe ngamafutha. Oku kunceda ekulahlekeni kobunzima.

Ulwa nesifo seswekile

I-Rye ine-index ye-glycemic ephantsi kwaye idala i-glucose encinci kwi-fiber. Inceda ukuthintela ukuguquguquka kwe-insulin kwizigulana ezinesifo seswekile. Ilinganisa amanqanaba eswekile yegazi, ukuphepha ukuphazamiseka okungapheliyo.

I-Rye inceda ukugcina impilo yokugaya. Ifiber equlethwe kuyo yaziwa ngokuba yi-prebiotic, ebonelela ngokukhululeka ekuqunjelweni. Ikhulula iintlungu zesisu kunye neentlungu. Ikwanceda ekunyangeni izilonda.

Ikhusela impilo yamathambo

I-Rye iqulethe i-calcium eninzi kunye ne-magnesium. Amathambo nguvimba wecalcium. Igcina i-99 yepesenti ye-calcium emzimbeni kwaye ikhuphe kwigazi xa kufuneka. I-calcium efanelekileyo, i-manganese kunye nomxholo we-magnesium inceda ekubunjweni kwamathambo namazinyo omelele.

Ugcina uxinzelelo lwegazi

I-Rye yaziwa njengengqolowa esempilweni yentliziyo. Abantu abanoxinzelelo lwegazi kufuneka basebenzise oku rhoqo. Inani lezinto eziguquguqukayo ezifana ne-vitamin, i-fiber kunye nomxholo weeminerali zinemiphumo emihle emzimbeni.

Inokunciphisa ukuvuvukala

Olunye uphando lwabantu ludibanise ukutya kwesonka se-rye kumanqanaba aphantsi okumakisha ukuvuvukala njenge-interleukin 1 beta (IL-1β) kunye ne-interleukin 6 (IL-6).

Inokukhusela kwiintlobo ezithile zomhlaza

Kwizifundo zabantu kunye netyhubhu yovavanyo, ukutya isonka se-ryeKuye kwanxulunyaniswa nomngcipheko oncitshisiweyo wee-cancer ezininzi, kuquka i-prostate, i-colorectal kunye nomhlaza wamabele.

Ziziphi iingozi zesonka seRye?

isonka se-rye Ngokuqhelekileyo isempilweni, kodwa ineengxaki ezithile, kuquka:

Iqulethe i-antinutrients

isonka se-rye, ngokukodwa iintlobo ezilula, zinokunqanda ukuxutywa kweeminerali ezifana nentsimbi kunye ne-zinc kwisidlo esifanayo. i-antitrient Iqulethe i-phytic acid.

Inokubangela ukuqunjelwa

I-Rye ityebile kwi-fiber kunye ne-gluten, enokubangela ukudumba kubantu abanovelwano kwezi khompawundi.

Ayifanelanga ukutya okungekho gluten

isonka se-rye Iqulethe i-gluten, eyenza ukuba ingafaneleki kubantu abatya ukutya okungenayo i-gluten, njengabo banesifo se-celiac.

Izibonelelo, iiNgozi, iXabiso leSondlo kunye neePropati zamakhiwane

Indlela yokwenza isonka seRye?

Ekhaya kunye nezithako ezimbalwa nje isonka se-rye esitsha inokwenziwa.

Ukwenza isonka se-rye esilula Ezi mathiriyeli zilandelayo kunye nomlinganiselo zisetyenziselwa:

1,5 iitispuni zegwele elomileyo kwangoko
1,5 iikomityi (375 ml) zamanzi afudumeleyo
1 itispuni yetyuwa
1,5 iikomityi (200 grams) rye umgubo
1,5 iikomityi (200 grams) umgubo wengqolowa
1 ithisipuni imbewu ye-cumin (ukhetho)

Kwenziwa njani?

– Xuba igwele, ityuwa, umgubo werye, umgubo wengqolowa namanzi esityeni. Umgubo weRye Yome kakhulu, ngoko unokongeza amanzi amaninzi ukuba intlama ibonakala yomile kakhulu. Knead kude kube lula.

– Beka intlama kwitreyi ene-oyile encinci, yigqume ngeplastiki kwaye uyiyeke intlama iphakame ide iphindeke kabini ngobukhulu. Oku kuthatha iiyure ezi-1-2.

– Thatha intlama kwitreyi uze uyimise ibe sisonka esimbhoxo esigudileyo. Ukuba ufuna ukongeza imbewu ye-cumin, yongeza kweli nqanaba.

– Buyisela intlama kwi-tray ene-oyile encinci, yigqume ngeplastiki kwaye uyivumele iphakame ide iphinde iphindwe kabini, eya kuthatha iiyure eziyi-1-2.

Ukufudumala i-oven ukuya kwi-220 ° C. Ukutyhila isonka, wenze iziqwenga ezimbalwa ezinqamlekileyo ngemela, uze ubhake imizuzu engama-30 okanye kude kube mnyama phezulu. Susa isonka kwaye uvumele ukuba uhlale ubuncinane imizuzu engama-20 ngaphambi kokukhonza.

Ngenxa yoko;

isonka se-ryeYeyona ndlela ilungileyo kwisonka esimhlophe esiqhelekileyo kunye nengqolowa. Nangona kunjalo, kunokubangela ukudumba kubantu ababuthathaka.

Iqulethe i-fiber eninzi kunye nezondlo, ngakumbi iivithamini B. Inceda ukunciphisa umzimba, ibonelela ngolawulo lweswekile yegazi, kwaye inenzuzo kwintliziyo kunye nempilo yokugaya.

Yabelana ngeposi!!!