Okuqukethwe kwe-athikili
abantu abaningi, irayisi elimhlophe ikubona njengento engenampilo.
Iwukudla okugayiwe, futhi ithambo layo (uqweqwe oluqinile lokuvikela), i-bran (ungqimba lwangaphandle) kanye negciwane (uhlamvu olunothile ngezakhi) kususiwe. Kwasuswa isiqu serayisi elinsundu kuphela.
Ngoba, irayisi elimhlopheAlinawo amavithamini namaminerali amaningi atholakala elayisi elinsundu. Nokho, irayisi elimhlophe Kuyaziwa futhi ukuthi kunezinzuzo ezithile.
Liyini Ilayisi Elimhlophe?
irayisi elimhlopheIlayisi elikhishwe ikhoba, i-bran negciwane. Le nqubo ishintsha ukunambitheka nokubukeka kwerayisi, yandise impilo yalo yeshalofu.
Ngaphandle kwe-bran nembewu, okusanhlamvu kulahlekelwa amaprotheni angu-25% nezinye izakhi ezingu-17 ezibalulekile.
Abantu irayisi elimhlophe Esinye sezizathu eziyinhloko ezenza bayithande yingoba imnandi. Irayisi elimhlophe lipheka ngokushesha kunezinye izinhlobo zelayisi.
I-Fibre kanye Nenani Lomsoco Werayisi Elimhlophe
Irayisi elimhlophe nelinsunduyizinhlobo ezidume kakhulu zelayisi.
irayisi elinsunduuhlamvu lwerayisi lonke. Ine-fiber-rich rich bran, amagciwane anomsoco, kanye ne-endosperm egcwele ama-carbohydrate.
Öte yandan, irayisi elimhlophe I-bran negciwane liyasuswa, kusale i-endosperm kuphela. Bese icutshungulwa ukuze kuthuthukiswe ukunambitheka, kunwebe impilo yeshalofu futhi kuthuthukiswe izakhiwo zokupheka.
irayisi elimhlopheabhekwa njengama-carbohydrate angenalutho njengoba elahlekelwa umthombo wawo oyinhloko wemisoco.
100 amagremu ingxenye yerayisi ensundu, irayisi elimhlopheIqukethe i-fibre ephindwe kabili kanye nama-calories ambalwa nama-carbohydrate kunawo
Ngokuvamile, irayisi elinsundu, irayisi elimhlopheIqukethe amavithamini namaminerali amaningi kunawo Ngaphezu kwalokho, ama-antioxidants amaningi futhi i-amino acid ebalulekilehas.
Kokubili irayisi elimhlophe nelinsundu ngokwemvelo alinayo i-gluten futhi isifo se-celiac Kuyindlela enhle kakhulu yama-carbohydrate kubantu abanokuzwela kwe-celiac gluten noma abangenawo.
Yiziphi Izingozi Zerayisi Elimhlophe?
Inkomba ye-glycemic ephezulu yandisa ingozi yesifo sikashukela
inkomba ye-glycemic (GI)iyisilinganiso sokuthi umzimba wethu uguqula ngokushesha kangakanani ama-carbohydrate abe ushukela, omuncwa egazini. Inkomba ye-glycemic index isukela ku-0 kuye ku-100:
I-GI ephansi: 55 noma ngaphansi
I-GI emaphakathi: 56 kuya ku-69
I-GI ephezulu: 70 kuya ku-100
Ukudla okune-GI ephansi kungcono kubantu abanesifo sikashukela sohlobo 2 ngoba kubangela ukwenyuka kancane kodwa kancane kancane kushukela wegazi. Ukudla okune-GI ephezulu kungabangela ukukhuphuka nokwehla ngokushesha.
irayisi elimhlopheine-GI engama-64, kuyilapho irayisi elinsundu line-GI engama-55. Awu, irayisi elimhlopheAma-carbohydrate erayisi aphenduka abe ushukela wegazi ngokushesha kunerayisi elinsundu.
Yona, irayisi elimhlophe ngoba kwandisa ubungozi besifo sikashukela sohlobo 2. Irayisi ngayinye oyidlayo ngosuku inyusa ingozi yohlobo 2 lwesifo sikashukela ngo-11%.
Yandisa ingozi ye-metabolic syndrome
I-Metabolic syndrome yigama leqembu lezinto eziyingozi ezingandisa ingozi yezimo zezempilo ezifana nesifo senhliziyo, uhlobo lwesifo sikashukela sohlobo 2, nesifo sohlangothi. Lezi zici zobungozi yilezi:
- Umfutho wegazi ophakeme
– Ushukela wegazi ozila ukudla ophakeme
- Amazinga aphezulu e-triglyceride
– Ukhalo olubanzi
- Amazinga e-cholesterol "enhle" e-HDL aphansi
Izifundo njalo irayisi elimhlophe baye babonisa ukuthi abantu abaphuza utshwala basengozini enkulu ye-metabolic syndrome, ikakhulukazi abantu abadala base-Asia.
Ilayisi Elimhlophe kanye Nokunciphisa Isisindo
irayisi elimhlophe Ihlukaniswa njengohlamvu olucolisisiwe ngenxa yokuthi igatsha layo negciwane lisusiwe. Nakuba izifundo eziningi zihlobanisa ukudla okusanhlamvu okucolisisiwe nokukhuluphala kanye nokuzuza isisindo, irayisi elimhlophe Ucwaningo ngayo aluhambisani.
Ngokwesibonelo, ezinye izifundo irayisi elimhlophe Nakuba izifundo eziningi zihlobanise ukusetshenziswa kwezinhlamvu ezihlanjululwe, njengomsedari, ekuzuzeni isisindo, amafutha e-belly, nokukhuluphala, ezinye izifundo azitholanga ukuhlangana.
Ayrıca, irayisi elimhlophe Ikhonjiswe ukuthi inikeza ukwehla kwesisindo emazweni lapho idliwa kakhulu, ikakhulukazi emazweni lapho idliwa khona nsuku zonke. Kodwa-ke, kuye kwashiwo ukuthi ukudla okusanhlamvu okufana nerayisi elinsundu kusiza kakhulu ekunciphiseni isisindo.
Irayisi elinsundu liyisinqumo esingcono sokulahlekelwa isisindo njengoba linomsoco, liqukethe i-fiber eyengeziwe futhi linikeza ama-antioxidants okulwa nezifo.
Yiziphi Izinzuzo Zelayisi Elimhlophe?
Kulula ukugayeka
Ukudla okune-fiber ephansi kunconywa ezinkingeni zokugaya ukudla. Ukudla okune-fiber ephansi kuvumela uhlelo lokugaya ukudla ukuthi luphumule, lunciphise umsebenzi walo.
Lokhu kudla kungadambisa izimpawu ezikhathazayo zesifo sikaCrohn, i-ulcerative colitis, isifo samathumbu esivuvukalayo, nezinye iziyaluyalu zokugaya ukudla.
isilungulela, isicanucanu futhi abantu abadala abahlanzayo noma abaye baba nezinqubo zezokwelapha ezithinta isimiso sokugaya ukudla bangase bazuze ekudleni okune-fiber ephansi.
irayisi elimhlophe, iyatuswa kulezi zimo ngoba ine-fiber encane futhi kulula ukuyigaya.
Ingabe Kufanele Udle Ilayisi Elimhlophe?
irayisi elimhlophe kwezinye izimo ingasetshenziswa esikhundleni esingcono selayisi elinsundu. Ngokwesibonelo, acebile kwabesifazane abakhulelwe irayisi elimhlopheI-folate eyengeziwe kuyo inenzuzo.
Ngaphezu kwalokho, abantu abadala abadla ukudla okune-fiber ephansi futhi bahlushwa isicanucanu noma isilungulela irayisi elimhlophe kulula ukugaya futhi akubangeli izimpawu ezingemnandi.
Nokho, irayisi elinsundu kuseyinketho engcono. Iqukethe amavithamini ahlukahlukene, amaminerali, ama-amino acid abalulekile kanye nezinhlanganisela ezisekelwe ezitshalweni.
Futhi inenkomba ye-glycemic ephansi, okusho ukuthi ama-carbohydrate aguqulwa kancane abe ushukela wegazi, njengesifo sikashukela noma i-prediabetes Kuyindlela ekahle yeziguli.
Ukudla irayisi elimhlophe ngokusesilinganisweni kunempilo.
Ingabe Ilayisi Lidliwa Liluhlaza?
“Irayisi lidliwa liluhlaza?” “Ingabe zikhona izinzuzo ngokudla irayisi eluhlaza?” Lezi yizihloko ezithanda ukwazi ngerayisi. Nazi izimpendulo...
Ukudla irayisi elihlazakungabangela izinkinga ezihlukahlukene zempilo.
ukudla ushevu
Ukudla irayisi elihlaza noma elingaphekiwe kahle ukudla okunoshevu kwandisa ingozi.
Lokhu kungenxa yokuthi irayisi Bacillus usawoti ( cereus ) ingathwala amagciwane ayingozi njenge isifundo, ka B. cereus ithole ukuthi yayikhona cishe engxenyeni yesampula yerayisi yokuhweba.
B. cereusevamile emhlabathini futhi irayisi eluhlaza Iwuhlobo lwebhaktheriya olungcolisa. Leli gciwane lisebenza njengesihlangu ekudleni okuluhlaza ukuze kuphile. ukubona kwakha izinhlamvu ezingasiza.
Kodwa la magciwane awakhathazeki elayisi eliphekiwe ngoba izinga lokushisa eliphakeme liwavimbela ukuba angaphindaphindeki. Kanye nelayisi eliluhlaza, elingaphekwa, neligcinwe ngendlela engafanele, izindawo ezibandayo ziholela ekwandeni kwalo.
no-B.cereus Ubuthi bokudla obuhlobene buzibonakalisa ngendlela yezimpawu ezinjengokucanuzela kwenhliziyo, ukuhlanza, amajaqamba esiswini noma isifo sohudo emizuzwini eyi-15-30 ngemuva kokuphuza.
izinkinga zesisu
irayisi eluhlazainamakhemikhali amaningana angabangela izinkinga zokugaya ukudla.
uhlobo lwamaprotheni olusebenza njengesibulala-zinambuzane semvelo i-lectin kuhlanganisa. ku-lectins i-antitrient zibizwa ngoba zinciphisa ikhono lomzimba lokumunca izakhamzimba.
Abantu abakwazi ukugaya ama-lectins, ngakho-ke adlula emgudwini wokugaya ukudla angashintshile futhi angalimaza udonga lwamathumbu. Lokhu kubangela izimpawu ezifana nesifo sohudo nokuhlanza. Imvamisa, lapho irayisi seliphekiwe, iningi lala ma-lectins libhujiswa ukushisa.
Ezinye izinkinga zempilo
Kwezinye izimo, irayisi eluhlaza Ukuhalela kungaba wuphawu lwenkinga yokudla okunempilo eyaziwa ngokuthi i-pica. I-Pica isifo esisho ukulangazelela ukudla noma izinto ezingenamsoco.
Nakuba i-pica ingavamile, cishe kungenzeka phakathi kwezingane nabesifazane abakhulelwe. Ezimweni eziningi kungokwesikhashana kodwa ukusekelwa ngokwengqondo kungase kudingeke.
Inani elikhulu ngenxa ye-pica ukudla irayisi eluhlaza, ukukhathala, ubuhlungu besisu, ukuqothuka kwezinwele, ukulimala kwamazinyo kanye ukuntuleka kwe-iron anemia kungase kubangele side effects ezifana
Ingabe zikhona izinzuzo zokudla irayisi eluhlaza?
ukudla irayisi eluhlaza Ayikho inzuzo eyengeziwe. Ngaphezu kwalokho, ukudla irayisi eluhlazaKuye kwahlotshaniswa nemiphumela eminingi emibi yezempilo, kuhlanganise nokulimala kwamazinyo, ukulahlekelwa izinwele, ubuhlungu besisu, kanye ne-anemia yokuntuleka kwensimbi.
Ngenxa yalokho;
irayisi elimhlophe Nakuba kuwuhlamvu olucutshunguliwe futhi olungenazo izakhamzimba, alukabi lubi. I-fiber yayo ephansi isiza ngezinkinga zokugaya ukudla. Nokho, irayisi elinsundu linempilo futhi linomsoco.
Ukudla irayisi elihlaza kuyingozi futhi kungabangela ushevu ekudleni.
Imibhalo Okufanele Uyifunde
