Ngaba iikeyiki zerayisi zisempilweni? Isondlo, iiKhalori kunye neZiphumo zeMpilo

Umxholo

• Zisezantsi kwizondlo
• Ezantsi kwiikhalori
• Iziphumo zeMpilo
• Ezinye ziqulathe iinkozo ezipheleleyo
• Uninzi alunasimahla seGluten
• Ngamana unokunyusa iSwekile yeGazi
• Indlela yokongeza kwiZidlo zakho
• Umgca osezantsi

Amaqebengwane erayisi ayesisitya esithandwayo ngexesha lokutya okunamafutha asezantsi ngeminyaka yoo-1980- kodwa usenokuzibuza ukuba ingaba ubusatya na.

Yenziwe ngerayisi ekhukhumeleyo icinezelwe kunye ukuba ibe yikeyiki, iikeyiki zerayisi zihlala zityiwa njengendawo ephantsi yeekhalori zesonka kunye nabaqhekezi.

Ngelixa iintlobo ezinencasa zifumaneka, olona hlobo lusisiseko lwenziwa kuphela kwirayisi kwaye ngamanye amaxesha ityuwa. Njengoko kulindeleke, abanalo incasa eninzi ngokwabo.

Eli nqaku livavanya isondlo kunye nemiphumo yezempilo yeekeyiki zerayisi.

Zisezantsi kwizondlo

Iikeyiki zerayisi ngokuyintloko ziyirayisi kunye nomoya kwaye ke ngoko aziqhayisi ngeprofayili enesondlo.

Ikeyiki enye erayisi eyenziwe ngerayisi emdaka (1):

• Iikhalori: 35
• IiCarbs: 7.3 iigrem
• Ifayibha: 0.4 iigrem
• Iprotheni: 0.7 iigrem
• Amafutha: 0.3 iigrem
• Niacin: I-4% yeNgeniso yoSuku lwemihla ngemihla (i-RDI)
• Magnesium: Iipesenti ezi-3 ze-RDI
• Iphosphorus: Iipesenti ezi-3 ze-RDI
• Imanganizi: I-17% ye-RDI

Zinezinto ezincinci zevithamini E, riboflavin, ivithamin B6, pantothenic acid, iron, potassium, zinc, copper kunye ne selenium (1).

Umxholo wabo we-sodium uxhomekeke ekubeni banetyuwa.

Ukongeza, inkqubo yokukhukhumeza irayisi - njengoko isetyenziselwa ukwenza iikeyiki zerayisi - ibonakalisiwe ukunciphisa umxholo welayisi we-antioxidant ().

Gcina ukhumbula ukuba ezi nyani zesondlo zezamaqebengwana erayisi acocekileyo kuphela. Iindidi ezinencasa zihlala zineswekile kunye nezinye izinto.

Iikeyiki zerayisi ziphantsi kwiivithamini kunye neeminerals. Azinamafutha kwaye aqukethe iprotheni encinci okanye ifayibha.

Ezantsi kwiikhalori

Ikhekhe enye yerayisi (i-9 gram) ineekhalori ezingama-35-ikakhulu ezivela kwiikhabhoh (1).

Uninzi lwabantu lutya amaqebengwana erayisi endaweni yesonka okanye amaqhekeza, anokuthi zombini abe phezulu kwiikhalori.

Umzekelo, isilayi (28 grams) yesonka sengqolowa epheleleyo sipakisha iipalori ezingama-69. Ke ngoko, ukubuyisela izilayi ezibini zerayisi kunokukugcinela iikhalori ezingama-68 (1, 3).

Nangona kunjalo, uya kuphoswa ziigrama ezi-3 zefayibha kunye nezondlo ezahlukahlukeneyo.

Ukongeza, iikeyiki ezimbini zerayisi zibonelela nge-ounces ezi-0.6 kuphela (18 grams) zokutya, xa kuthelekiswa nee-ounces ezi-2 (56 grams) kwizilayi ezibini zesonka. Eyona nto ibalulekileyo, umahluko wekhalori usenokubangelwa kukutya nje ukutya okuncinci.

Ngapha koko, i-gram yegrama, iikeyiki zerayisi zineekhalori ezingaphezulu-malunga ne-210 kwi-2-ounce (56-gram) ekhonza, xa kuthelekiswa ne-138 yesonka sengqolowa epheleleyo.

Ngokufanayo, i-ounce enye (iigram ezingama-28) zeengqolowa zengqolowa epheleleyo ineekhalori ezili-124. Ukuba ubuya kuzibuyisela endaweni ngesixa esilinganayo samaqebengwane erayisi- amaqebengwana amathathu erayisi, okanye iigram ezingama-27-ubuya kutya iikhalori ezili-105 - ukonga iikhalori ezili-19 kuphela (1, 4).

Isenokuvakala ngathi utya ngakumbi kuba umoya kwiikeyiki zerayisi unceda ukuba uzive ugcwele, kodwa ukonga ikhalori ekutshintsheni iikeyiki zesonka okanye isonka esincinci kuncinci- kwaye usenokulahleka kwifayibha nakwezinye izinto ezibalulekileyo izondlo.

Ukuhanjiswa kwamaqebengwane erayisi kungaphantsi kweekhalori kunesonka okanye amaqhekeza, kodwa umahluko mncinci. Ngapha koko, igram yegram, iikeyiki zerayisi zinokuba neekhalori ezingakumbi. Zikwasezantsi kwifayibha kunye nezakhamzimba xa kuthelekiswa nesonka sengqolowa epheleleyo okanye iziqhekezi.

Iziphumo zeMpilo

Iikeyiki zerayisi zinokuba neziphumo ezilungileyo nezingalunganga kwimpilo.

Ezinye ziqulathe iinkozo ezipheleleyo

Amaqebengwane erayisi adla ngokwenziwa kusetyenziswa irayisi emdaka.

Ukutya okuphezulu kwiimbewu ezipheleleyo kubonakalisiwe ukunciphisa umngcipheko wezifo ezinganyangekiyo.

Isifundo esikhulu kubantu abangaphezulu kwama-360,000 bafumanisa ukuba abo bathe bazitya kakhulu iinkozo- ezifana nerayisi emdaka- babenomngcipheko ophantsi nge-17% wokufa kuzo zonke izizathu, xa kuthelekiswa nabo batya iinkozo zimbalwa ().

Ukongeza, ukusetyenziswa kokutya okuziinkozo konke kunxulunyaniswe nomngcipheko ophantsi wohlobo lweswekile 2 kunye nokukhuluphala ().

Nangona kunjalo, ayizizo zonke iikeyiki zerayisi kwintengiso ezisebenzisa iinkozo ezipheleleyo, ke jonga "irayisi eneenkozo ezipheleleyo" kwileyibhile ukuqinisekisa ukuba uthenga efanelekileyo.

Uninzi alunasimahla seGluten

Iikeyiki zerayisi ezenziwe kuphela kwirayisi azina-gluten.

Ezinye iintlobo zibandakanya ibhali, i-kamut okanye ezinye iinkozo ezine-gluten, ke qiniseka ukuba uyifunda ngononophelo ilebheli ukuba unesifo se-celiac okanye ukunganyamezelani kwe-gluten.

Ukongeza, iikeyiki zerayisi ziyafumaneka ngokubanzi, nto leyo ebenza babenokhetho olungena-gluten olusebenzayo kude nekhaya. Ukuba ufumanisa kwenye indawo apho iimveliso zakho ezingathandekiyo ezingenanto zingafumanekiyo, iikeyiki zerayisi ziyafumaneka kuzo zonke iivenkile eziqhelekileyo.

Ngamana unokunyusa iSwekile yeGazi

Iikeyiki zerayisi zinokunyusa iswekile yegazi lakho.

Isalathiso se-glycemic (GI) linyathelo lokutya ngokukhawuleza okunyusa amanqanaba eswekile yegazi. Iigwele zerayisi ekhukhumeleyo inamanqaku e-GI angaphezulu kwama-70- athathelwa ingqalelo njenge-high-glycemic ().

Ngelixa ezinye iingxelo zibanga ukuba iikeyiki zerayisi zinokuba namanqaku e-GI aphezulu njenge-91, akukho lushicilelo lwenzululwazi oluxhasa eli nani.

Nokuba zithini na, ubukhulu becala zii-carbs ezineprotein encinci kunye nefayibha yokunciphisa isiphumo sale carbs kwiswekile esegazini lakho.

Ukutya amaqebengwane erayisi ngokwawo kunokwenzeka ukuba upheke iswekile yegazi kunye ne-insulin. Ukwenza impembelelo yazo kwiswekile yegazi, zidibanise neprotein, enje ngenyama, itshizi, i-hummus okanye ibhotolo yebhotolo, kunye nefayibha ngohlobo lweziqhamo okanye iiveggies.

Iikeyiki zerayisi zenziwe ngeenkozo ezipheleleyo kwaye zihlala zingena-gluten. Nangona kunjalo, kunokwenzeka ukuba baphakamise iswekile yegazi lakho ngokukhawuleza xa besitya bodwa.

Indlela yokongeza kwiZidlo zakho

Iikeyiki zerayisi ziphantsi kweekhalori, kunye nefayibha kunye neeproteni. Uninzi lweekhalori zivela kwii-carbs (1).

Ukudibanisa neprotein kunye nefayibha kunokulinganisela iziphumo ezinokubakho kwiswekile yegazi.

Zama ukudibanisa iikeyiki zerayisi kunye:

• I-Hummus kunye neekhukhamba ezisikiweyo kunye neetumato
• I-Cream cheese, isalmon yokutshaya kunye neekhukhamba ezisikiweyo
• Ipeanut butter kunye neebhanana ezisikiweyo
• Ibhotolo yeAlmond kunye namaqunube asikiweyo
• I-Guacamole kunye nesonka esisikiweyo
• Isikiwe iturkey kunye neetumato
• Ubhontshisi omhlophe usasazeka kunye neeradishes
• Isaladi ye-tuna kunye neseleri
• I-avocado ecociweyo kunye neqanda
• Utamatisi, i-basil kunye ne-mozzarella

Uninzi lweekhalori kwiikeyiki zerayisi zivela kwii-carbs. Ukulinganisa iziphumo zazo kwiswekile yegazi, zidibanise neprotein kunye nefayibha.

Umgca osezantsi

Iikeyiki zerayisi zinokuba sezantsi kwiikhalori kunesonka kodwa zibe sezantsi kwifayibha nakwezinye izakha mzimba ezibalulekileyo.

I-Plain, iindidi zerayisi ezimdaka ngombala zisenokuba sempilweni kancinane, kodwa oku kutya kungenasifo se-gluten kusenokwenzeka ukuba kusongele iswekile yegazi lakho. Ukulinganisa le mpembelelo, kungcono ukudibanisa iikeyiki zerayisi kunye neprotein kunye nefayibha.

Iikeyiki zerayisi zisenokuba kukutya okuqhelekileyo kokutya, kodwa akukho sibonelelo sokwenene sokuzitya xa ungazithandi.