Ukudla kwelayisi

Ungakuhlola kanjani lokhu ukudla kwerayisi Kulula kakhulu ukwenza, mhlawumbe kuyindida, ngakho-ke, akufanele kudlule isonto ubude besikhathi ngoba ngokuhamba kwesikhathi sizobe singenawo umsoco omningi emzimbeni wethu. Kungukudla kokuphahlazeka okusiza ekwehliseni isisindo.

Lokhu kudla akuhlinzeki nakancane ngamafutha, kuphela ingxenye encane evela ku-tuna yemvelo ekheniwe. I- Irayisi elinokudla kwe-tuna lenzelwe ukwehla kuze kufike kuma-3 kilos ezinsukwini eziyisithupha, ngakho-ke kufanele uhlale njalo futhi ube nenhloso ecacile.

?Ukudla kwerayisi ne-tuna ukuze unciphise umzimba

Ukudla kwelayisi, njengoba kungabonakala, ngokuyisisekelo kusekelwe ku-tuna nelayisi, izithako ezimbili ezinezici ezinhle zokunciphisa isisindo.. Ukudla okubili okuhlangana ndawonye ngokuphelele futhi bangakusiza ukuthi ulahlekelwe yilawo maphawundi.

Kuwukudla okulula kakhulu ukwenziwa, kusekelwe kakhulu ekudleni i-tuna nelayisi. Uma ukukwenza ngokuqinile, kuzokuvumela ukuthi ulahlekelwe ngamakhilogremu ama-3 ngezinsuku eziyisithupha nje.

Uma uzimisele ukusebenzisa lo mbuso wezokudla, kuzodingeka ube nempilo enhle, uphuze amanzi amaningi ngangokunokwenzeka nsuku zonke, usebenzise i-tuna yemvelo, unambithe ama-infusions akho nge-sweetener futhi unonge ukudla kwakho ngosawoti kanye nenani eliphansi kawoyela womnqumo. Kufanele uphinde imenyu echazwe ngezansi nsuku zonke lapho wenza uhlelo.

?Imenyu yokudla kwerayisi yansuku zonke

• DesayunoUkumnika okungu-1 (itiye, ikhofi noma umlingani ophekiwe) nezithelo ezi-2.
• Ekuseni: 1 iyogathi ephansi enezithelo noma okusanhlamvu.
• Isidlo sasemini: i-tuna nelayisi nengxenye eyodwa ye-gelatin elula. Ungadla inani le-tuna nelayisi olifunayo.
• Emini ntambama1 ingilazi yejusi yezithelo ezisawolintshi oyithandayo.
• IsidlakelaUkumnika okungu-1 (itiye, ikhofi noma umlingani ophekiwe) kanye ne-toast ephelele kakolweni ngocezu lweshizi ukuthola usawoti olula.
• Cena: i-tuna nelayisi nengxenye eyodwa ye-gelatin elula. Ungadla inani le-tuna nelayisi olifunayo.

?Izakhiwo ze-tuna yemvelo

Isikhathi esiningi sisebenzisa imvelo yethuna ekheniwe, ukudla okungeqembu lezinhlanzi ezisemathinini. Izakhiwo nezinzuzo zayo ziningi, kusinika uvithamini B3, ngamagremu ayi-100 kusinika cishe u-19 mg.

Inenani elikhulu lamaprotheni, cishe amagremu angama-24 nge-100 g ngayinye. Ngenxa yenani lalo eliphakeme lamaprotheni, kungukudla okubaluleke kakhulu kwezemidlalo, ngaphezu kwalokho, ebuntwaneni, ebusheni noma ekukhulelweni, ukusetshenziswa kwayo kunconywa kakhulu.

Ngaphezu kwalokho, kusiza ukunciphisa i-cholesterol, ukulwa nezifo ezifana nesifo sikashukela, i-arthritis noma i-tinnitus.

?Irayisi elimhlophe noma irayisi elinsundu

Ilayisi ingesinye sezinto eziyinhloko ezisemhlabeni, emasikweni amaningi idliwa nsuku zonke. Kunezinhlobo eziningi zelayisi, ezimhlophe, ezinsundu, ezinde, zasendle, ezibomvu, njll.

Ngokudla kwethu kwelayisi, zombili zingadliwa ngaphandle kwenkinga, noma kunjalo, Irayisi elinsundu linikeza izinzuzo ezinkulu emzimbeni.

Irayisi elinsundu kuthatha isikhathi eside ukupheka, yize isikhathi sikhokha. Inikeza nge-fiber eningi, amaminerali amaningi futhi ithuthukisa umsebenzi wamathumbu. Ivimbela izifo ezahlukahlukene futhi ihlanza umzimba. Eqinisweni, irayisi elinsundu linamaprotheni amaningi kunelayisi elimhlophe.

Uma ungenayo inkinga yezempilo lokhu kudla kungenziwa ngokujwayelekile, Kumele uphuze amanzi amaningi ukuhlanza umzimba kahle nawo wonke ubuthi bawo. Kumele sisebenzise i-tuna yemvelo, uma sifuna ukwenza okuthile kube mnandi, sisebenzise okokunandisa okwemvelo, ukudla kwesizini okunosawoti omncane, bese sisebenzisa isipuni esisodwa samafutha omnqumo ayizintombi ngosuku.

I-athikili ehlobene:

Irayisi elinsundu

?Ilayisi eline-tuna ejimini

Ejimini esisebenzisela ukuguqula isimo sokubukeka kwethu ngokomzimba, sifuna ukulahlekelwa ngamafutha futhi silolonge isibalo sethu. Yenza imisipha yethu ikhule futhi iqiniso ukuthi lokhu kudla kuyakhonjiswa ukuthola ithoni yemisipha ngaphandle kwezinkinga. 

Iningi labantu lisebenzisa izinto eziningi zemidlalo kodwa akudingekile ngoba nge-tuna nelayisi sizobe siqinisa imisipha yethu kahle ngoba ekukhuleni kwemisipha sidinga amaprotheni athe xaxa futhi sakha imicu yemisipha.

del tuna asiqokomisi kuphela i- inani elikhulu lamaprotheni ine-omega 3 fatty acid kuphela, enhle kakhulu enhliziyweni, yehlisa amazinga e-cholesterol ne-triglyceride egazini, futhi ibuye ibambisane nokusebenza okuhle kwe-neuronal nokuhlanganyela.

Singayisebenzisa ngezindlela eziyinkulungwane, siyithola isisha noma isemathinini. Kunconywa ukuthi uma siyidla ethinini, kungokwemvelo, kungafakwa emanzini anosawoti noma kuwoyela, ngoba ngale ndlela sizofinyelela kuzo zonke izakhiwo zalo futhi amafutha afakwe ezimbonini aguqula ukudla kwethu kwelayisi.

Indebe uhhafu welayisi elimhlophe iqukethe ama-calories ayi-103, no-108 wenkomishi yelayisi elinsundu elingama-XNUMX. Ayinayo i-cholesterol, amafutha, noma i-sodium. I-carbohydrate eyinkimbinkimbi, kulula ukuyigaya futhi ayiqukethe i-gluten noma ithinte ukungezwani komzimba.

?Ukudla irayisi elimhlophe kukhuluphalisa?

Lapho sizizwa sisinda, kuyinto ejwayelekile ukuzwa isidingo sokulahla ama-kilos ambalwa, imvamisa senza lokhu ngokwandisa amahora wokuzivocavoca masonto onke nokulawula imikhuba yethu yokudla.

Imvamisa senza ngaphandle kokudla okune-carbohydrate eningi, okufana nerayisi elimhlophe, kepha iqiniso ukuthi umzimba udinga ama-carbohydrate ukuze usebenze kahle ngokomzimba.

Ama-carbohydrate akusiza uzizwe ugcwele Isikhathi eside, kuze kuthiwe ama-carbohydrate nawo asiza ukuqeda amafutha.

Phakathi kwezinzuzo zelayisi elimhlophe ukuthi yi-carbohydrate eyinkimbinkimbi, lokhu kusho ukuthi ivumela umzimba ukuthi uthathe isikhathi eside ukushisa ama-calories adliwe ngaleso sikhathi.

Irayisi elimhlophe libonakala ngesitashiNgakho-ke, ilusizo kakhulu ezimweni zohudo, njengoba kungukudla okunezimboni kakhulu, lolu hlobo lwelayisi luqukethe izakhamzimba ezingaphansi kakhulu kwezinhlobo zalo.

Kubalulekile ukuthi unake irayisi linempahla yokumunca nokugcina amanzi, ngakho ukupheka kwalo akufanele kuhlukunyezwe ngoba irayisi lingahlala lithambe kakhulu.