El irayisi emdaka Enye indlela yokusebenzisa le cereal ukongeza amaxabiso ngakumbi emzimbeni. Kukulungele ukuthatha rhoqo okanye ukutshintsha uhlobo lwerayisi emhlophe kukutya kwethu.
Le rayisi ayiqulathanga gluten ngoko ke ayidibani ne-gluten, yi Ukutya okucetyiswayo kwabo balandela ukutya kwemifuno, Macrobiotic kunye noluntu luphela.
Iimpawu zerayisi emdaka
Umahluko xa kuthelekiswa nerayisi emhlophe kunye nerayisi emdaka kukuba eyokuqala yezi ifumene inkqubo yokuphucula ukuze isuse igcinwe. Ngumaleko omdaka oqulathe uninzi lwezakhamzimba ezikule cereal.
Irayisi emdaka inezakha mzimba, ifayibha, iiprotheyini, iivithamini kunye neeminerali eziyinika izibonelelo ezingcono kunezo "zimhlophe"
Irayisi emdaka inokufunyanwa kwaye ityiwe ngendlela efanayo nerayisi emhlophe, ngezantsi, Siza kukuxelela ukuba le rayisi ixhaphake kangakanani.
- Ukutya okuziinkozo kwasekuseni. Unokufumana irayisi ekhukhumeleyo emdaka kwaye uyisebenzise kwisidlo sakusasa. Yenza imivalo yokutya okuziinkozo kunye nerayisi okanye uxube loo maflakes ngeyogathi okanye ngesiselo semifuno.
- Ukutshintsha irayisi emhlophe kwizidlo zakho ngengqolowa iphela. Kwiindlela zokupheka ezinje nge I-paella, irayisi ebhakwe, i-curry yenkukhu, irayisi yaseCuba okanye njengokuhombisa kuso nasiphi na isidlo.
- Yongeza iiflakes ezimbalwa zerayisi kwi-purees yakho okanye kwisuphu Ukuze ukwanda kweepropathi kumzimba mkhulu kwaye kulunge ngakumbi.
Iipropathi zerayisi emdaka
Indlela yokunika izitya zakho iipropathi ezinkulu kukudibanisa irayisi emdaka. Kulula ukupheka kwaye kuluncedo kakhulu. Nazi ezinye zezibonelelo esizifumana ngaphakathi.
Inceda ukunciphisa umzimba
Oku kutya inefayibha eninzi kwaye iyanceda ukuba nokuhamba kakuhle kwamathumbu, ithintele ukuqhinwa ngamanye amaxesha kwaye iphucule nokwetyiswa kwethu. Isisu sethu asizukudumba kwaye siyakugcina i isisu esisicaba.
Ukongeza, iyanelisa ngakumbi kunerayisi emhlophe, ke asizukulingwa ukuba sityiwe phakathi kokutya, kukutya okwanelisayo.
Sisityebi kwii-antioxidants
Los antioxidants yintoni ukulwa Iidrafikhi zasimahla ophethe ukuguga. Ukwenziwa kweevithamini, iiminerali ezongezwe kwezi antioxidants zikwenza kube kukutya ekufuneka sikutye sonke ngaphezulu.
Inika i-selenium kwaye isenze sichume ngakumbi
El selenio isebenza njengesixhobo sokuvula i ukuchuma. Ihomoni zethu ziya kuzinza kwaye zisebenze ngcono, ngaphandle kwesidingo salo naliphi na iyeza. Kuzo zonke ezo zibini zifuna ukuzisa umntwana emhlabeni, banokunyusa ukusetyenziswa kwerayisi emdaka ukuphucula amanqanaba e-selenium.
Yandisa amandla ethu
Amanqanaba ayo aphezulu kwi imanganizi, isenza sizive kwimeko engcono, esinamandla ngakumbi kwaye sinciphise ukudinwa okuqokelelweyo.
Wethu amandla Iya kunyuka, ke kuyacetyiswa ukuba siyisebenzise ngeeyure zokuqala ekuseni ukuze emini sibe namandla afanelekileyo okuhambelana nomhla wokusebenza, izifundo zethu okanye iimbaleki ezingcono.
Uyipheka njani irayisi emdaka
irayisi emdaka igcina yonke i-bran, iivithamini kunye nazo zonke iimpawu zecereal. Ukupheka kwayo kuhamba kancinci kunerayisi emhlophe, kodwa ukuba nje ithathelwa ingqalelo akukho ngxaki, kuba iphekwe ngendlela efanayo. Inani lamanzi liya kunyuswa ukusukela ngexesha lokupheka, njengoko lide, amanzi ayenyuka ngumphunga.
Amanyathelo ekufuneka uwalandele ukufumana esona siphumo
- Coca irayisi kude kube ukuba amanzi aphuma acocekile kwaye awanamafu. Unokubeka idosi yerayisi oza kuyipheka kwi-colander kwaye uyihlambe de kube amanzi abonakala ecacile.
- Yongeza embizeni yamanzi, Imilinganiselo emi-3 yamanzi yelayisi enye. Fudumeza amanzi alinganiswe ngetyuwa encinci yolwandle.
- Xa amanzi eqala ukubila, mayipheke ubushushu obukhulu Imizuzu ye5, uze unciphise ubushushu ubuncinci kwaye gquma imbiza. Oku kubalulekile, kuba ukuba awuyigqibi imbiza, amanzi aya kubaleka kwaye irayisi ayizukupheka kakuhle, ishiye iluhlaza kancinci. Kufuneka iphekwe kakuhle ukuze ibe yinzuzo kwaye sinokwetyisa okuchanekileyo.
- Xa ukupheka kugqityiwe kwaye amanzi sele ekhuphukile, cima ubushushu kwaye uhambe yima irayisi embizeni kangangemizuzu engama-5 ngaphambi kokuyigalela kumthombo okhethiweyo. Irayisi ngoku iya kuba ilungele ukusetyenziswa.
Yonwabela irayisi emdaka, ungenza iiresiphi ezininzi kwaye wandise impilo yomzimba. Into entle ngale rice kukuba singayifumana kuzo zonke iivenkile ezinkuluIimpawu ezinkulu zerayisi zimamele iimfuno zabathengi kwaye zikhuphe iinguqu ezininzi zerayisi emdaka.
Ungakhetha ngeenxa zonke, intle, inde, isitayile sebasmati okanye irayisi enevumba. Awunasizathu sokukhetha oyithandayo kwaye uyilungiselele ixesha elizayo.