Ngaba isonka seRye siphilile?

Umxholo

• Ezahlukeneyo
• Iinyani ngesondlo
• Izibonelelo zempilo ezinokubakho
• Ngamana unokuphucula impilo yentliziyo
• Ngamana unokunceda ukulawulwa kweswekile yegazi
• Nceda impilo yokwetyisa
• Kukunceda uhlale ugcwele ixesha elide
• Ezinye izibonelelo ezinokubakho
• Izantsi ezinokubakho zezonka zesonka
• Uyenza njani isonka serye
• Umgca wezantsi

Isonka se-Rye sithande ukuba nombala omnyama kwaye somelele, incasa yobumdaka kunesonka esiqhelekileyo esimhlophe nengqolowa, sesinye sezizathu zokuba abantu abaninzi basonwabele.

Ukongeza, inxulunyaniswe nezibonelelo ezininzi ezinokubakho kwezempilo, kubandakanya nolawulo lweswekile yegazi kunye nokuphucula intliziyo kunye nokwetyisa impilo.

Eli nqaku liphonononga umxholo wesondlo kunye nezibonelelo zezempilo zesonka se-rye.

Ezahlukeneyo

Isonka seRye senziwa ngokudityaniswa komgubo weerye kunye neenkozo zerye (Ingqolowa yesecale).

Iza ngeendlela ezininzi, kuxhomekeke kwindibaniselwano esetyenzisiweyo, kubandakanya:

• Isonka se-rye elula. Olu hlobo lwenziwa ngomgubo omhlophe kuphela we-rye, ovela kwi-rye ye-endosperm yomhlaba-isiseko sesitatshi se-rye grain.
• Isonka esimnyama. Olu hlobo lwenziwe kumhlaba opheleleyo weerhasi. Ngamanye amaxesha, umgubo omnyama we-rye wenziwe ngomgubo omhlophe omhlophe onombala ngecocoa powder, ikofu yangoko nangoko, okanye imolasses.
• Isonka seRye esineemarbled. Le nguqulo yenziwa ngentlama ekhanyayo kunye emnyama eroliweyo eqengqelwe kunye. Ngamanye amaxesha, inhlama ye-rye emnyama yenziwa ngentlama ye-rye elula enemibala ye-cocoa powder, ikofu yangoko nangoko, okanye i-molasses.
• Isonka sePumpernickel. Esi sonka senziwe kumhlaba ongarhabaxa weerhasi.

E-United States, isonka esenziwe ngokukhanya kunye nesonka esimnyama esidla ngokutya senziwe ngokudityaniswa nomgubo wengqolowa.

Xa kuthelekiswa nesonka esimhlophe kunye nesonka sengqolowa, isonka se-rye sithande ukuba nzima ngakumbi kwaye sibe mnyama kwaye sinencasa eyomeleleyo, emuncu kodwa esemhlabeni.

Umgubo we-Rye uqulethe i-gluten encinci kunomgubo wengqolowa, yiyo loo nto isonka sixinene kwaye singavuki siphakamileyo njengesonka esisekwe kwingqolowa.

Nangona kunjalo, ngenxa yokuba isenayo i-gluten, ayifanelekanga kubantu abanesifo se-celiac okanye uvakalelo lwe-gluten.

Isonka seRye senziwa ngokudityaniswa komgubo we-rye kunye neenkozo, kuxhomekeke kuhlobo lwesonka. Ziyongqindilili, zimnyama, kwaye zinencasa eyomeleleyo kunezonka eziqhelekileyo ezimhlophe nengqolowa.

Iinyani ngesondlo

Isonka se-Rye siphezulu kwi-fiber kwaye sinomfanekiso okhangayo wezondlo.

Oko kwathethi, ukwenziwa ngokuchanekileyo kuxhomekeke kwinani lomgubo weerye osetyenzisiweyo, kunye nesonka esimnyama esimnyama esinomgubo ongaphezulu kweerye kuneentlobo ezikhaphukhaphu.

Ngokomndilili, isilayidi esi-1 (iigramu ezingama-32) zesonka esinegwele sibonelela ngezi zinto zilandelayo ():

• Iikhalori: 83
• Iprotheni: 2.7 iigrem
• IiCarbs: 15.5 amagremu
• Amafutha: 1.1 iigram
• Ifayibha: 1.9 iigram
• Selenium: I-18% yeXabiso lemihla ngemihla (DV)
• Thiamine: I-11.6% ye-DV
• Imanganizi: I-11.5% ye-DV
• URiboflavin: 8.2% ye-DV
• Niacin: 7.6% ye-DV
• Vitamin B6: 7.5% ye-DV
• Ibhrasi: I-6.6% ye-DV
• Intsimbi: I-5% ye-DV
• Umntu: I-8.8% ye-DV

Isonka se-Rye sinexabiso elincinci le-zinc, i-pantothenic acid, i-phosphorus, i-magnesium, i-calcium kunye nezinye i-micronutrients.

Xa kuthelekiswa nesonka esiqhelekileyo, esifana nengqolowa emhlophe nengqolowa, isonka se-rye siphezulu kakhulu kwifayibha kwaye sinika ii-micronutrients ezingaphezulu, ngakumbi iivithamini B (,,).

Ngaphezu koko, uphando lubonise ukuba isonka esicocekileyo se-rye sihlala sizalisa ngakumbi kwaye sichaphazela amanqanaba eswekile yegazi ukuya kwinqanaba elincinci kunezonka ezimhlophe nengqolowa (,).

Isonka seRye siphezulu kwizondlo ezininzi, ngakumbi ifayibha kunye neevithamini B. Inokugcwalisa ngakumbi kwaye ichaphazele amanqanaba eswekile yegazi ukuya kwinqanaba elincinci kunezonka ezimhlophe okanye zengqolowa.

Izibonelelo zempilo ezinokubakho

Ukutya isonka sesonka kunokunceda impilo yakho ngeendlela ezininzi.

Ngamana unokuphucula impilo yentliziyo

Ukongeza isonka sesonka ekudleni kwakho kunokuphucula imiba emininzi yempilo yentliziyo, njengoko uphando luye lwadibanisa ukutya kwalo kumanqanaba aphantsi kwesifo senhliziyo.

Umzekelo, uphononongo lweeveki ezi-8 kubantu abangama-40 xa kuthelekiswa neziphumo zokutya iipesenti ezingama-20 zeekhalori zabo zemihla ngemihla ezivela kwirye okanye isonka sengqolowa kumanqanaba e-cholesterol egazini.

Abaphandi bafumanise ukuba isonka se-rye besisebenza ngakumbi ekwehliseni amanqanaba e-cholesterol emadodeni kunesonka sengqolowa kunye nokunciphisa inani elipheleleyo kunye ne-LDL (embi) ye-cholesterol ukuya kuthi ga kwi-14% kunye ne-12%, ngokwahlukeneyo ().

Esi siphumo sinokubangelwa sisonka se-rye esomgangatho ophezulu wefayibha, uhlobo lwefayibha engaginyiyo eyenza into efana nejeli kwindawo yokugaya kwaye inokunceda ukususa i-cholesterol ene-cholesterol egazini nasemzimbeni.

Uphando lubonakalisile ukuba ukutya rhoqo ifayibha enyibilikayo kunxulunyaniswa nokwehliswa kwe-5-10% kuzo zombini kunye ne-LDL (embi) ye-cholesterol kwiiveki nje ezi-4 ().

Ngamana unokunceda ukulawulwa kweswekile yegazi

Ukulawulwa kweswekile yegazi kubalulekile kuye wonke umntu, ngakumbi abantu abane-2 yeswekile kunye nabo bangakwaziyo ukuvelisa i-insulin eyaneleyo, ihomoni elawula iswekile esegazini.

Isonka seRye sineempawu ezininzi ezinokunceda ukulawulwa kweswekile yegazi ().

Kwabaqalayo, iphezulu kwifayibha enyibilikayo, enceda ukucothisa ukwetyisa kunye nokufunxa ii-carbs kunye neswekile kwindlela yokugaya, ekhokelela ekunyukeni ngokuthe ngcembe kumanqanaba eswekile yegazi ().

Isonka se-Rye sikwaqulethe izinto ze-phenolic, ezinjenge-asidi ye-ferulic kunye ne-caffeic acid, enokuthi icothise ukukhutshwa kweswekile kunye ne-insulin egazini, ukunceda ngakumbi ukulawula iswekile yegazi ().

Umzekelo, uphononongo kubantu abadala abangama-21 abasempilweni bafumanisa ukuba ukutya isidlo sangokuhlwa esine-rye kunye nesitatshi esongezelelekileyo esincedayo kunciphise ukukhutshwa kweswekile kunye ne-insulin egazini. Ukongeza, yonyusa amanqanaba eehomoni ezihluthisayo, ezigcina abantu begcwele ixesha elide ().

Nangona kunjalo, i-rye ecacileyo ayibanga nefuthe elibonakalayo kumanqanaba eswekile yegazi, nangona inyuse iimvakalelo zokugcwala ().

Nceda impilo yokwetyisa

Isonka seRye sinokukunceda ukuphucula impilo yakho yokugaya ukutya ngeendlela ezininzi.

Okokuqala, ngumthombo olungileyo wefayibha, onokukunceda ukugcina amathumbu akho esiqhelo. Ifayibha enyibilikayo ifunxa amanzi, inceda isitulo ukuba sihlale sikhulu kwaye sithambile, sisenza ukuba kube lula ukudlula ().

Ngapha koko, olunye uphononongo kubantu abadala abangama-51 abanokuqunjelwa baqaphela ukuba isonka se-rye sasisebenza ngakumbi kunesonka sengqolowa kunye nee-laxatives kunyango lokuqhinwa, ngaphandle kweziphumo ezibi ().

Olunye uphononongo lubonakalisile ukuba ifayibha yesonka esinokutya inokuphakamisa amanqanaba e-asidi ye-fatty chain efana ne-butyrate kwigazi lakho.

Ezi fatty-chain fatty zidityaniswe kwizibonelelo ezahlukeneyo, kubandakanya ukwehla kobunzima, amaqondo eswekile asezantsi egazi, kunye nokukhuselwa kumhlaza wekolon (,,).

Kukunceda uhlale ugcwele ixesha elide

Izifundo ezininzi zibonise ukuba isonka se-rye sigcwalisa ngokumangalisayo (,,).

Oku kusenokubangelwa kukuba iphezulu kwifayibha enyibilikayo, enokukunceda uzive ugcwele ixesha elide (,,).

Umzekelo, uphononongo lwabathathi-nxaxheba abangama-41 bafumanisa ukuba abo batya isonka esineenkozo baziva begcwele kwaye batya iikhalori ezimbalwa emini kunabantu abatya isonka sengqolowa esulungekileyo ().

Ezinye izibonelelo ezinokubakho

Ngaphandle kwezi zidweliswe apha ngasentla, isonka sesonka esinikezela ngezibonelelo zezempilo.

Ngelixa zixhaswe zizifundo ezimbalwa kunye nobungqina obungenamandla, zibandakanya oku kulandelayo:

• Ngamana unokunciphisa ukudumba. Isifundo somntu esidityaniswe nesonka esidla isonka kumanqaku asezantsi okudumba, njenge-interleukin 1 beta (IL-1β) kunye ne-interleukin 6 (IL-6) ().
• Unokuzikhusela kumhlaza othile. Kwizifundo zabantu kunye novavanyo lweetyhubhu, ukutya i-rye kudityaniswe nomngcipheko omncinci wee-cancer, kubandakanya i-Prostate, i-colorectal, kunye nomhlaza webele (,,,).

Isonka se-Rye sinxulunyaniswe nezibonelelo ezininzi ezinokubakho kwezempilo, kubandakanya ukwehla kobunzima, ukunciphisa ukudumba, ukulawula iswekile yegazi okungcono, kunye nokuphucula intliziyo kunye nokutya okugaya ukutya.

Izantsi ezinokubakho zezonka zesonka

Nangona isonka se-rye sisempilweni, sinokuba nokuhla, kubandakanya:

• Iqulethe izinto ezingafunekiyo. Isonka se-Rye, ngakumbi iintlobo ezikhaphukhaphu, zine-phytic acid, i-antinutrient enokuthi ithintele ukufunxwa kwezimbiwa njenge-iron kunye ne-zinc kwisidlo esinye. Okwangoku, ii-antinutrients azixhalabisi ngabantu abalandela ukutya okunezondlo (25).
• Ingabangela ukuqunjelwa. Irayi iphezulu kwi-fiber kunye ne-gluten, enokubangela ukuqunjelwa kubantu abanolwazelelelo kwezi zinto.
• Ukungakulungelanga ukutya okungenagluteni. Isonka se-Rye siqulethe i-gluten, eyenza ukuba ingakulungeli abantu kwi-gluten-free diet, njengalezo ezinesifo se-celiac.
• Ingaba phezulu kwishukela eyongeziweyo. Kwamanye amazwe ehlabathi, iisonka zerye ziphezulu kwiswekile eyongeziweyo ukongeza incasa yazo. Iswekile eyongeziweyo ayinampilo kwaye unokongeza iikhalori ezingafunekiyo kwisidlo sakho.

Isonka seRye sinamacala amaninzi angaphantsi. Ayikulungelanga ukutya okungenagluten, kunokubangela ukuqunjelwa, kunokuba neswekile eninzi, kwaye iqulethe izinto ezingafunekiyo ezifana ne-phytic acid, enokuchaphazela ukufunxwa kwezimbiwa.

Uyenza njani isonka serye

Isonka esirhasi esitsha sinokwenziwa ekhaya ngezithako ezimbalwa kuphela.

Ezi zithako zilandelayo kunye nemilinganiselo zisetyenziselwa ukwenza isonka esikhaphukhaphu:

• 1.5 iisupuni zemvubelo eyomileyo kwangoko
• 1.5 iikomityi (375 ml) zamanzi ashushu
• 1 ithisipuni yetyuwa
• Iikomityi eziyi-1.5 (200 gram) zomgubo weerhasi
• Iikomityi eziyi-1.5 (200 grams) zomgubo ocoliweyo
• 1 ithisipuni yembewu yecaraway (ukhetho)

Nalu uphononongo olukhawulezayo lwendlela yokwenza isonka sesonka:

1. Hlanganisa imvubelo, ityuwa, umgubo we-rye, umgubo wengqolowa kunye namanzi kwisitya. Umgubo we-Rye womile, ke ungongeza amanzi xa intlama ibonakala yomile kakhulu. Uxove de ibe mpuluswa. Qaphela ukuba inhlama ye-rye ayifani nentwasahlobo njengengqolowa yengqolowa.
2. Beka inhlama kwisitya esincinci sokugcoba, gubungela ngokubambelela, kwaye vumela inhlama iphakame ide iphindwe kabini ngobukhulu. Oku kuthatha iiyure ezi-1-2.
3. Susa inhlama kwisitya kwaye uyibumbe ibe sisonka se-oval esigudileyo. Ukuba ungathanda ukongeza imbewu yecaraway, yongeza ngeli nqanaba.
4. Beka intlama kwitoti yesonka egcotyiweyo, ugqume ngesisongeli, kwaye mayivuke ide iphindwe kabini ngobukhulu, ethatha enye iiyure eziyi-1-2.
5. Ukucwilisa i-oven ukuya kwi-425 ° F (220 ° C). Sityhile isonka, wenze imisonto embalwa ethe tyaba, emva koko uyibhake imizuzu engama-30 okanye kude kube mnyama.Susa isonka kwaye sihlale kwindawo yokupholisa ubuncinci imizuzu engama-20 ngaphambi kokuphaka.

Isonka seRye kulula ukwenza ekhaya. Landela nje la manyathelo angentla kwaye ungene kwisilayidi esitsha sesonka esenziwe ekhaya.

Umgca wezantsi

Isonka seRye yeyona ndlela ilungileyo yokwenza isonka esimhlophe nengqolowa rhoqo.

Nangona kunokubangela ukuqunjelwa kubantu abanovakalelo kwaye ezinye iintlobo zinokulayishwa ngeswekile eyongeziweyo, inokubonelela ngezibonelelo ezahlukeneyo.

Iqulethe ifayibha kunye nezakhamzimba ngakumbi-iivithamini ze-B kwaye inxulunyaniswe nezibonelelo zezempilo, ezinje ngokunciphisa umzimba, ukulawula iswekile okungcono, kunye nokuphucula intliziyo kunye nokwetyisa impilo.

Ngaphezu koko, kulula ukuyifaka kwisidlo sakho endaweni yesonka esimhlophe okanye sengqolowa esiqhelekileyo kwaye inokwenziwa ngokulula ekhaya.