Ngaba irayisi emdaka ilungile kuwe?

Umxholo

• Ilayisi eBrown iyothusa ngokumangalisayo
• Ngaba irayisi emdaka ilungile ekulahlekeni kobunzima?
• Inokukunceda impilo yentliziyo
• Kukukhetha okungcono kwabo banesifo seswekile
• Ilayisi eBrown ngokwemvelo ayinaGluten
• Uyongeza njani irayisi emdaka kwisidlo sakho
• Umgca osezantsi

Irayisi emdaka kukutya okusoloko kunxulunyaniswa nokutya okusempilweni.

Kuthathelwa ingqalelo okuziinkozo okupheleleyo, irayisi emdaka ayicutshungulwa kancinci kunerayisi emhlophe, esele ikhutshwe umzimba wayo, ibran kunye nentsholongwane.

Irayisi emdaka inesikhumba (isigqubuthelo esinzima sokhuselo) esisusiweyo, ishiya ibran kunye neentsholongwane.

Ngenxa yoko, irayisi emdaka igcina izondlo ezingenayo irayisi emhlophe ezinje ngeevithamini, iiminerali, kunye nee-antioxidants.

Nangona kunjalo, abantu abaninzi bayayiphepha irayisi emdaka ngenxa yokunyuka kokuthandwa kwezidlo ezisezantsi zecarb.

Eli nqaku liza kuxubusha ngezibonelelo zempilo zerayisi emdaka ukukunceda uthathe isigqibo sokuba kukutya okusempilweni okongeza ekudleni kwakho.

Ilayisi eBrown iyothusa ngokumangalisayo

Nangona irayisi emdaka kukutya okulula, iprofayile yayo yesondlo ayinanto iyenye.

Xa kuthelekiswa nerayisi emhlophe, irayisi emdaka inokuninzi okunokukunika ngokwemiqathango yezondlo.

Nangona zifana neekhalori kunye nomxholo wekhabhohayidrethi, irayisi emdaka igqitha irayisi emhlophe phantse kuwo onke amanye amacandelo.

Ikomityi enye yerayisi emdaka iqulethe (1):

• Iikhalori: 216
• IiCarbs: Iigrama ezingama-44
• Ifayibha: 3.5 iigrem
• Amafutha: 1.8 iigrem
• Iprotheni: 5 iigrem
• Ityamini (B1): Iipesenti ezili-12 ze-RDI
• I-Niacin (B3): I-15% ye-RDI
• IPyridoxine (B6): I-14% ye-RDI
• I-Pantothenic acid (B5)Iipesenti ezi-6 ze-RDI
• Intsimbi: I-5% ye-RDI
• Magnesium: Iipesenti ezingama-21 ze-RDI
• Iphosphorus: I-16% ye-RDI
• Zinc: I-8% ye-RDI
• Ibhrasi: I-10% ye-RDI
• Imanganizi: I-88% ye-RDI
• Selenium: Iipesenti ezingama-27 ze-RDI

Le ngqolowa iphela ikwangumthombo olungileyo we-folate, i-riboflavin (B2), i-potassium kunye ne-calcium.

Ukongeza, irayisi emdaka iphezulu kakhulu kwimanganese. Le minerali incinci yaziwayo ibalulekile kwiinkqubo ezininzi ezibalulekileyo emzimbeni, ezinje ngokukhula kwethambo, ukuphilisa amanxeba, ukuxinana kwemisipha, ukusebenza kwemithambo-luvo kunye nolawulo lweswekile yegazi ().

Ukusilela kwi-manganese kunxulunyaniswe nomngcipheko ophezulu wokufumana isifo se-metabolic, ukudanjiswa kwethambo, ukukhula okungalunganga kunye nokuzala okuphantsi (,).

Ikomityi enye yerayisi izalisekisa phantse yonke imfuneko yakho yemihla ngemihla yesi sondlo sibalulekileyo.

Ngaphandle kokuba ngumthombo obalaseleyo weevithamini kunye neeminerals, irayisi emdaka ibonelela ngezixhobo ezinamandla zezityalo, ngokunjalo.

Umzekelo, irayisi emdaka iqulethe i-phenols kunye ne-flavonoids, iklasi ye-antioxidants enceda ukukhusela umzimba kuxinzelelo lwe-oxidative ().

Uxinzelelo lwe-oxidative lunxulunyaniswa nenani leemeko zempilo, kubandakanya isifo sentliziyo, iintlobo ezithile zomhlaza kunye nokuguga ngaphambi kwexesha ().

Ii-antioxidants ezifumaneka kwilayisi emdaka zinceda ukuthintela ukwenzakala kweseli okubangelwa ziimolekyuli ezingazinzanga ezibizwa ngokuba ziiradicals zasimahla kunye nokunciphisa ukudumba emzimbeni ().

Uphononongo lubonisa ukuba ii-antioxidants ezifumaneka kwilayisi zisenokuba sisizathu sokuxhaphaka kwezifo ezinganyangekiyo kwiindawo zehlabathi apho irayisi kukutya okuyintloko ().

Irayisi emdaka isondlo kakhulu, inika umzimba uluhlu olubanzi lweevithamini, iiminerali kunye nee-antioxidants.

Ngaba irayisi emdaka ilungile ekulahlekeni kobunzima?

Ukutshintsha okusanhlamvu okusulungekileyo nelayisi emdaka kunokukunceda ukunciphisa umzimba.

Iinkozo ezicoliweyo ezifana nerayisi emhlophe, ipasta emhlophe kunye nesonka esimhlophe asinayo ifayibha kunye nezondlo ezinokutya okuziinkozo okufana nerayisi emdaka.

Umzekelo, ikomityi enye (158 yeegram) zerayisi emdaka ine-3.5 yeegram zentsinga, ngelixa irayisi emhlophe iqulethe ngaphantsi kwe-1 gram (9).

Ifayibha inceda ukukugcina uhlaziye ixesha elide, ke ukukhetha ukutya okune-fiber kunokukunceda usebenzise iikhalori ezimbalwa ().

Ngapha koko, uphononongo lubonisa ukuba abantu abatya ukutya okuziinkozo okuninzi njengerayisi emdaka bunobunzima obungaphantsi kobo butya iinkozo ezimbalwa.

Uphononongo lwabasetyhini abangaphezu kwama-74,000 lwafumanisa ukuba abo batya ukutya okuziinkozo okungaphezulu babenobunzima obungalinganiyo kunabo babesitya ukutya okuziinkozo okumbalwa.

Ngapha koko, abasetyhini ababenokutya okuphezulu kwefayibha babenomngcipheko ophantsi we-49% wokufumana ubunzima obukhulu kunabafazi ababeneyona fiber iphantsi ().

Ukutshintsha irayisi emhlophe nerayisi emdaka kunokunceda ukunciphisa amanqatha esisu, nawo.

Kwesinye isifundo, abafazi abangama-40 abatyebe kakhulu abatya ikomityi ye-2/3 (i-150 yeegramu) yerayisi emdaka ngosuku kangangeeveki ezintandathu baye bancipha kakhulu kubunzima bomzimba kunye nokujikeleza kwesinqe xa kuthelekiswa nabasetyhini abatya imali efanayo yerayisi emhlophe.

Ukongeza, abasetyhini abatya irayisi emdaka bafumana ukwehla okubonakalayo koxinzelelo lwegazi kunye neCRP, uphawu lokudumba emzimbeni ().

Irayisi emdaka iqulethe ifayibha engaphezulu kuneenkozo ezicoliweyo ezifana nerayisi emhlophe. Ukukhetha ukutya okuziinkozo okugcwele ifayibha njengerayisi emdaka kunokunciphisa amafutha esiswini kwaye kukunciphise ubunzima.

Inokukunceda impilo yentliziyo

Akungabazeki ukuba irayisi emdaka kukutya okunesifo sentliziyo. Ityebile kwifayibha kunye nezinto eziluncedo ezinokunceda ukunciphisa umngcipheko wesifo sentliziyo.

Isifundo esikhulu sabantu abangaphezu kwama-560,000 sabonisa ukuba abantu abatya ezona fiber zine-24-59% yomngcipheko osezantsi wokuhlaselwa sisifo sentliziyo, umhlaza kunye nezifo zokuphefumla ().

Kwangokunjalo, uphononongo lwezifundo ezingama-45 lufumanise ukuba abantu abatye elona nani liphezulu leenkozo, kubandakanya irayisi emdaka, babenomngcipheko ophantsi we-21% wesifo sentliziyo xa kuthelekiswa nabo batya ukutya okuncinci ().

Ngaphandle kokuba ngumthombo olungileyo wefayibha, irayisi emdaka iqulethe izinto ezibizwa ngokuba ziilignans ezinokunceda ukunciphisa imeko yesifo sentliziyo.

Ukutya okuphezulu kukutya okune-lignan, njengokutya okuziinkozo, imbewu yeflakisi, iimbewu zesesame kunye namandongomane, ziye zadityaniswa nokuncitshiswa kwe-cholesterol, uxinzelelo lwegazi olusezantsi kunye nokwehla kokuqina komthambo ().

Ngaphezulu, irayisi emdaka iphezulu kwimagnesium, isimbiwa esidlala indima ebalulekileyo ekugcineni intliziyo isempilweni. Olunye uphononongo lwezifundo ezingama-40 lufumanise ukuba ukwanda kokutya kwemagniziyam kunxulunyaniswa nomngcipheko ophantsi we-7-22% wokuhlaselwa sisibetho, ukusilela kwentliziyo kunye nokubangela ukufa kwabantu bonke).

Olunye uphononongo lwezifundo ezisithoba lubonakalise ukuba yonke i-100 mg / ngosuku inyuka kwimagnesium yokutya inciphise ukusweleka kwesifo sentliziyo kwabasetyhini nge-24-25% ().

Irayisi emdaka igcwele ifayibha, i-lignans kunye ne-magnesium, ethi zonke zibe neziphumo ezihle kwimpilo yentliziyo nakwisifo sentliziyo.

Kukukhetha okungcono kwabo banesifo seswekile

Ukunciphisa i-carb intake kunye nokukhetha ukhetho olusempilweni kubalulekile kulawulo lweswekile yegazi.

Nangona i-carbs inefuthe elikhulu kwiswekile yegazi, abantu abanesifo seswekile banokunciphisa iswekile yegazi kunye ne-insulin spikes ngokutya ukutya okuziinkozo okuncinci okucocwe njengerayisi emhlophe.

Ukutshintsha irayisi emhlophe nerayisi emdaka kunokunceda abantu abanesifo seswekile ngeendlela ezininzi.

Kwisifundo esinye, abantu abanesifo seswekile sesi-2 abatya iirayisi ezimbini ngemini bafumana ukwehla okukhulu kwiswekile esegazini emva kokutya kunye ne-hemoglobin A1c (uphawu lokulawula iswekile yegazi), xa kuthelekiswa nabo batya irayisi emhlophe ().

Irayisi emdaka inesalathiso esisezantsi se-glycemic kunerayisi emhlophe, okuthetha ukuba iyetyiswa kancinci kwaye inefuthe elincinci kwiswekile yegazi.

Ukukhetha ukutya okunesalathiso esisezantsi se-glycemic kunokunceda abo banesifo seswekile ukulawula ngcono iswekile yegazi.

Izifundo ezininzi zibonisa ukuba ukutya okunesalathiso esiphezulu se-glycemic kwandisa iswekile yegazi, i-insulin kunye ne-ghrelin, ihomoni eqhuba indlala (,).

Ukunciphisa amanqanaba e-ghrelin kunokunceda abantu abanesifo seswekile ukulawula indlala yabo, enokuthi inciphise ukutya kakhulu kwaye incede ukugcina iswekile yegazi kujongiwe.

Kwaye ukubuyisela irayisi emhlophe nerayisi emdaka kunganciphisa amathuba okuphuhlisa uhlobo lweswekile yesi-2 kwasekuqaleni.

Kwisifundo kubandakanya ngaphezulu kwabantu abangama-197,000, ukutshintshisa nje iigram ezingama-50 zerayisi emhlophe ngerayisi emdaka ngeveki kunxulunyaniswa nomngcipheko ophantsi we-16% wokuphuhlisa uhlobo lweswekile yesi-2 ().

Ukukhetha irayisi emdaka ngaphezulu kweenkozo ezisulungekileyo kunokunceda abantu abanesifo seswekile ukulawula iswekile yegazi kunye nokunciphisa amathuba okuba nesifo seswekile kwaphela.

Ilayisi eBrown ngokwemvelo ayinaGluten

IGluten yiprotein efumaneka kwiinkozo ezifana nengqolowa, irhasi nerye. Kule mihla, abantu abaninzi ngakumbi balandela ukutya okungenagluten ngezizathu ezahlukeneyo.

Abanye abantu bayaliwa okanye abanyamezeleki kwi-gluten kwaye banamava okusabela kubunzima obufana nesisu, urhudo, ukudumba nokugabha.

Ukongeza, abantu abanezifo ezizimeleyo bahlala bexhamla kukutya okungahambisani ne-gluten (,).

Ezi zinto zikhokelele kwimfuno ekhulayo yokutya okungenagluten.

Ngethamsanqa, irayisi emdaka ngokwendalo ayinayo le proteni ihlala iyingxaki, iyenza ukuba ibe lukhetho olukhuselekileyo kwabo bangakwaziyo okanye abangakhethiyo ukungasebenzisi i-gluten.

Ngokungafaniyo nezinto ezingasetyenziswanga ezenziwe ngegluten, irayisi emdaka yingqolowa ipakishwe zizakhamzimba eziluncedo umzimba wakho ofuna ukusebenza kakuhle.

Irayisi emdaka yenziwa nezinye iimveliso ezingenagluten ezinje ngabaqhekezi kunye nepasta abantu abanokuyonwabela kukutya okungenagluten.

Irayisi emdaka ayiqulathanga gluten kwaye lukhetho olukhuselekileyo nolusempilweni kwabo balandela ukutya okungenagluten.

Uyongeza njani irayisi emdaka kwisidlo sakho

Olunye lweempawu ezintle zerayisi emdaka kukungafaniyo kwayo.

Ungayitya nangaliphi na ixesha losuku kwaye uyifake kwiindlela zokupheka ezahlukeneyo.

Nazi ezinye zeendlela zokongeza irayisi emdaka ekutyeni kwakho:

• Yenza isitya seenkozo sasemini nerayisi emdaka, iiveggie kunye neeprotein
• Irayisi ephezulu emdaka enamaqanda, isalsa, iiavokhado kunye neembotyi ezimnyama zesidlo sakusasa esimnandi
• Ukutshintsha i-oatmeal ye-porridge yerayisi emdaka ngesidlo sakusasa
• Sebenzisa irayisi emdaka endaweni yelayisi emhlophe xa usenza i-fries
• Endaweni yepasta emhlophe, faka irayisi emdaka kwiiresiphi zakho ozithandayo
• Phosa irayisi emdaka nge-veggies kunye neoyile yomnquma ngesitya esimnandi secala
• Yenza imbotyi emnyama kunye neburgers erayisi ngesidlo sasemini okanye kwisidlo sasemini
• Sebenzisa irayisi emdaka ukwenza imivalo yamandla
• Guqula irayisi emhlophe kunye nerayisi emdaka ukuze ufumane uhlobo olusempilweni lwerayisi pudding
• Buza irayisi emdaka kwimisongo yakho ye-sushi ukuya kumxholo wefayibha wesidlo sakho
• Sebenzisa irayisi emdaka kwiindlela zokupheka zekheri
• Zama i-twist esempilweni kwi-risotto ngokusebenzisa irayisi emdaka endaweni yerayisi ye-arborio
• Shintsha ipasta emhlophe kunye nepasta erayisi emdaka
• Songa irayisi emdaka ngeoyile yomnquma kunye negalikhi kukhetho olunencasa ye-carbohydrate

Njengoko ubona, zininzi iindlela zokutya irayisi emdaka. Oku kudityaniswa kokutya okuziinkozo okunesondlo kunye nezithako ezininzi kwaye kunokonwabelwa kwisidlo sakusasa, isidlo sasemini okanye isidlo sangokuhlwa.

Irayisi emdaka sisithako esiguqukayo esinokonwabela iindlela zokupheka ezahlukeneyo kunye nokutya. Ungayisebenzisa njengotshintsho olusempilweni lwerayisi emhlophe okanye ipasta.

Umgca osezantsi

Irayisi emdaka sisondlo esine-gluten-free, esinexabiso elinomtsalane leevithamini, iiminerali kunye nezinto eziluncedo.

Ukutya ukutya okuziinkozo okunjengerayisi emdaka kunokunceda ekuthinteleni okanye ekuphuculeni iimeko ezininzi zempilo, kubandakanya isifo seswekile kunye nesifo sentliziyo.

Ungayichazanga into, ukutshintshela iinkozo ezicoliweyo ezifana nerayisi emhlophe ngerayisi emdaka kunokukunceda ukunciphisa umzimba. Irayisi emdaka yicarb eguqukayo enokudliwa nanini na emini.

Nayiphi na indlela okhetha ukuyitya le ngqolowa ipheleleyo isempilweni, uya kuba wenza ukhetho olunobulumko kwimpilo yakho iyonke.