Emvelweni kunezinhlobonhlobo eziningi zelayisi, noma kunjalo, kunezinhlobo ezimbalwa ezifinyelela kuma-pantries ethu. Mhlawumbe Irayisi elibomvu Akuzwakali njengokuningi kuwe, noma kunjalo, bazofuna ukuyithenga ngokushesha nje lapho beqeda le ndatshana.
Izinzuzo nezakhiwo ezisinikeza zona zinkulu kakhulu, uhlobo lwerayisi yemvelo, exotic nokuthi alunamona ngelayisi elaziwa kakhulu.
Irayisi elibomvu linezinto ezinkulu zokwelapha ngoba ikhoba lalo alikakhishwa, ungqimba lwesikhumba oluzungeze okusanhlamvu luhlala lukhulisa amanani alo emvelo. Kule ungqimba iningi le-fiber kudingeka umzimba, ngakho-ke uma sikhuluma ngelayisi elibomvu, siphinde sikhulume ngelayisi elinsundu.
Izinzuzo nezindawo zerayisi elibomvu
Ucebile nge-fiber
Irayisi elibomvu kungukudla okunothe nge-fiber ngakho-ke kusisiza ukuthi sithuthukise umsebenzi emathunjini, kuvimbele ukuqunjelwa ngezikhathi ezithile futhi kusize umzimba ukukhipha ubuthi obungafuni noma obudingayo.
Uma sisebenzisa irayisi elibomvu sizozizwa silula, lizogcina izifo ezifana nomdlavuza wamathumbu kanye kuyazuzisa kakhulu uma singabadlali ngoba iqukethe ama-carbohydrate amahle ayinkimbinkimbi.
Ukusuthisa ukudla
Ama-carbohydrate aqukethe kusigcine sizizwa sigcwele isikhathi eside, ngakho-ke kusisiza ukuthi sigweme ukudla okulula phakathi kokudla, ukulawula ukuthanda kwethu ukudla kanjalo kuthuthukise isisindo somzimba wethu.
Amandla futhi asinika wona, isatshalaliswa kancane kancane, umzimba uyazihlela futhi uthole amandla lapho uwudinga.
Ukulawulwa kwamazinga kashukela egazini
Lolu hlobo lwelayisi lunenkomba ephansi kakhulu ye-glycemic, ngakho-ke ayibangeli ukuthi ushukela wegazi ukhuphuke Esikhundleni salokho, isebenza njengomlawuli kashukela osevele usemzimbeni. Kubuye kube ngumlawuli omuhle wokukhiqizwa kwe-insulin.
Kuzuzisa ingxenye enkulu yabantu ngoba ilawula futhi lawula lawo mazinga kashukela lokho kukhathaza abantu abanesifo sikashukela kakhulu.
Antioxidant enamandla
Le rayisi iqukethe inani elikhulu lama-antioxidants alwa nama-radicals wamahhala, lokhu kutholakala ngenani elikhulu lamaminerali okubandakanya ukwakheka kwawo kokudla okunempilo.
- I-Iron: kusivimbela ekubeni ne-anemia.
- I-Manganese: welapha i-asthma futhi usize nezinkinga zokuphefumula.
- Zinc: kusheshisa ukululama kwesilonda, impilo yezipikili neyezinwele. Iphinde ithuthukise amasosha omzimba.
Ucebile ngovithamini B6
Lolu hlobo lwevithamini luyadingeka ibhalansi yokwakheka kwe-serotonin emzimbeni, ilungele izinsuku ngaphambi kokuya esikhathini, isiza ukuguqula amafutha abe ngamandla futhi ingenye yamavithamini amahle kakhulu okufanele iwacabangele uma lokho esikufunayo kuyinto slim phansi.
Yilwa ne-cholesterol embi
Ukudla okuphelele uma lokho esikudingayo kuyikho nciphisa i-cholesterol embi futhi wandise amazinga amahle e-cholesterol. Kulokhu, kunconywa futhi kubo bonke labo abahlushwa umfutho wegazi ophakeme noma abanethuba elikhulu lokuhlaselwa yisifo senhliziyo.
Kuqinisa impilo yethambo lomzimba
Uma sifuna ukukhulisa amandla amathambo ethu, singakhuphula ukungeniswa kwalolu hlobo lwelayisi, kulokhu, kuzoba lusizo olukhulu ngoba luqukethe imithamo ephezulu ye-magnesium, isakhi esidingekayo ukuze amathambo aqine isikhathi eside.
Futhi, lokhu okumbiwa phansi kusiza ukumunca i-calcium esikuthola ekudleni okuhlukahlukene. Ukusetshenziswa kwalokhu okusanhlamvu kungavimbela izifo zamathambo ezifana ne-osteoporosis, noma ukuwohloka kwamathambo ngaphambi kwesikhathi.
Irayisi elibomvu kunzima kakhulu ukulithola kunelayisi elidliwe kakhulu elimhlophe noma elicwengiweyo. Kodwa-ke, kunezitolo zokudla ezikhethekile lapho singathola khona izinhlobo ezahlukene ze- imidumba, okusanhlamvu, amantongomane nemikhiqizo eminingi engajwayelekile noma eyaziwa kakhulu.
Irayisi elibomvu lingaba umkhiqizo wenkanyezi wezitsha zakho, ukudla okunemisebenzi eminingi ongakupheka ngendlela efanayo nokuthi kuyilayisi elimhlophe. Ilungele imihlobiso yezinhlanzi, inyama, isitshulu noma amasaladi.