Irayisi elinsundu ilayisi elingalungiswa. Inikeza izakhamzimba ezilahleka ngokuphelele noma ngokwengxenye lapho ziguqulwa zaba ilayisi elimhlophe, kufaka phakathi i-fiber, i-vithamini B6, nama-acid angenamafutha.
Thola ukuthi iziphi izinzuzo zayo, yiziphi izinyathelo okufanele uzithathe, iphekwa kanjani nokunye izinto eziningi okufanele uzazi ngalokhu kudla ngaphambi kokukufaka ekudleni:
Izinzuzo
Irayisi elinsundu linezinzuzo eziningi zezempilo. Iyaziwa ngezindawo zayo eziphazamisayo, ezolile nezithambile. Kuyasiza futhi ukuvusa isifiso sokudla.
Ngale ndlela, isetshenziselwa ukudambisa ukuphazamiseka okuhlukahlukene okuhlobene nohlelo lokugaya ukudla (isifo sohudo, isicanucanu, ukugcinwa koketshezi, izibungu zamathumbu ...) nempilo yesikhumba (ukusha, i-psoriasis ...).
Ngokusho kocwaningo, ukufaka irayisi elinsundu ngelayisi elimhlophe kunganciphisa ingozi yokuba nesifo sikashukela sohlobo lwesibili. Lokhu kungenxa yokuthi inkomba yayo ye-glycemic iphansi, kanti ukutholakala kwayo kwezakhamzimba (eziningi zazo ezingasiza ukuvimbela isifo sikashukela) kuphakeme. Lokhu kunjalo, kepha ikakhulu, lapho ilayisi elimhlophe lithathelwa indawo ezinye izinhlamvu, njengebhali nokolweni.
Kumele kuqashelwe ukuthi ibuye isetshenziswe ezimeni zomkhuhlane, ukuvuvukala, i-jaundice, ukuphuma kwamakhala, ukukhubazeka, nama-hemorrhoids. Futhi kuye kwaxhunyaniswa nengozi ephansi yesifo senhliziyo, umdlavuza kanye ne-cholesterol ephezulu. Kodwa-ke, kudingeka olunye ucwaningo ukuthola ukusebenza kwelayisi elinsundu ekusetshenzisweni okunjalo.
Ukuqapha
Ngenxa yokuthi imunca i-arsenic enhlabathini nasemanzini kalula, ilayisi elimhlophe nelayisi elinsundu kungcoliswe kakhulu kunezinye izinhlamvu. Njengendlela yokuqapha, ochwepheshe batusa ukugwema ilayisi nsuku zonke. Ngaphandle kwerayisi ejwayelekile, kukhona okunye ukudla okuqukethe: ubisi lwelayisi, ama-rice crackers ... Futhi, funa isiraphu yelayisi kumalebula okudla okusetshenzisiwe. Ukudla ukudla okwehlukene kuyisihluthulelo sale nkinga.
Indlela yokwenza irayisi ensundu
Irayisi elinsundu linomsoco kakhulu kunelayisi elimhlophe, kepha okuqukethwe kwalo okune-fiber ephakeme kusho nokuthi kuthatha isikhathi eside ukupheka. Uma kungaphekiwe kahle kungadala ukuqunjelwa. Ukugwema lokhu, khumbula ukuthi idinga isikhathi sokupheka cishe imizuzu engama-45. Noma kunjalo, ukucwilisa kanye nokupheka kwengcindezi kungasiza ukusika leso sikhathi ngesigamu noma nangaphezulu.
Ukucwilisa
Ukufaka irayisi ensundu kukusiza ukuyipheka ngesikhathi esincane ngaphandle kokuba lukhuni. Ngaphezu kwalokho, kuyasiza ukunciphisa amazinga e-arsenic. Kumele ulandele lezi zinyathelo ezilula:
- Thela amayunithi amabili amanzi ngelayisi ngalinye esitsheni.
- Yimboze bese uyishiya efrijini ubusuku bonke (noma okungenani amahora ayisithupha).
- Susa amanzi angcolile bese ugeza ubhontshisi kahle ngamanzi ahlanzekile.
- Ukuyipheka, letha amanzi emathunjini, uthele ilayisi, ugovuze futhi uyeke kubile cishe imizuzu engama-20 noma kuze kube yilapho irayisi lithambile.
Nota:
Ukuvimbela wonke amanzi ekuhwamukeni (engeza inani elengeziwe lamanzi kulokhu) nokuhlanza okokugcina ngamanzi ashisayo ngaphambi kokuphaka nakho kubhekwa njengokusiza ukunciphisa amazinga e-arsenic.
Ingcindezi yokupheka
Enye indlela yokupheka irayisi ensundu ngesikhathi esincane ukusebenzisa i- cooker pressure.:
- Faka amayunithi amabili nohhafu wamanzi kuwo wonke amalayisi amabili ansundu nosawoti ukunambitha.
- Vala isembozo ngokuphepha bese usigcina ekushiseni okuphezulu kuze kube yilapho ingcindezi iphezulu.
- Setha ukushisa kuya phakathi noma ngokwanele ukugcina ingcindezi iphakeme. Pheka imizuzu engu-17.
- Susa imbiza emlilweni. Ngaphambi kokuvula isivalo, linda imizuzu eyishumi, udedele ingcindezi ngesandla, noma ubeke ibhodwe ngaphansi komfula omkhulu wamanzi.
Amanothi:
Amanani nezikhathi zingahluka ngokuya ngohlobo lwelayisi elinsundu (elifushane, elide, i-jasmine noma i-basmati).
Ngaphambi kokusebenzisa lolu hlobo lompheki okokuqala ngqa, kubaluleke kakhulu ukuzijwayeza ukuthi lusebenza kanjani.
Imibono ozohambisana nayo
Cabanga ukuhambisana nelayisi lakho elinsundu nejusi likalamula nezinongo zakho ozithandayo ukudla okumnandi. Ezinye izithako ezisebenza kahle kakhulu ubhontshisi omnyama, upelepele obomvu, utamatisi, ukwatapheya nommbila.
Ingabe uyakhuluphala?
Irayisi elinsundu alikhulisi uma lidliwa ngezingxenye ezijwayelekile. Noma ngabe ungukudla okunciphisa umzimba kwekhalori le-1.500, inkomishi yelayisi elinsundu ayilona ngisho namaphesenti ayi-15 alowo mkhawulo wamakholori.
Uhlobo lwerayisi olusikhathazayo kulo mcimbi i-caloric encane kancane kunelayisi elimhlophe: Ama-calories ayi-111 / amagremu ayi-100 kuqhathaniswa nama-calories ayi-130/100 amagremu Ukushintshanisa ilayisi elinye kuthathwa njengecebo elihle lokwehlisa isisindo, njengoba futhi kucebe kakhulu ku-fiber futhi, ngokusho kocwaningo, kungathuthukisa ukulahleka kwamafutha e-visceral.
Izinhlobo eziyinhloko zelayisi elinsundu
Okwamanje, kunezinhlobo eziningi ezinikelwe ukuthengiswa kwelayisi le-wholegrain. I-SOS, Nomen, Santiveri ne-El Granero ziphakathi kwezakhiwe kakhulu. Kumaketanga ezitolo ezinkulu ungathola futhi amalebula abo ahambelana nawo, abonakala ngokushibhile futhi imvamisa athola izilinganiso ezinhle.