Ilayisi yansuku zonke iyanelisa indlala yabantu abaninzi emhlabeni. Nangona kunjalo, ukuba kungekhona nje ngokugcwala, kodwa ngokunxulumene neenzuzo, kwaye nangona ukulahlekelwa ubunzima, ke akukho phiswano lolayisi obomdaka.
Umsila omnyama kunye nomhlophe
Ilayisi elimhlophe eligqityiweyo, elinesibini esiqhelekileyo kunye nelayisi elibomvu, likhulile lisuka kwisityalo esisinye sezityalo, kodwa ukugaya, ilayoni yokhuni iphukile, igobolondo yangaphandle isuswe. Kanye nale nkqubo engenamacala, irayisi ezimhlophe zilahlekelwa malunga nama-90% yazo zonke iivithamini kunye namafutha ancedo, ahlala e-rice ebomvu. Ngenxa yemeko ephezulu yevithamini zeqela, i-polyunsaturated oil kunye nefiber, irayisi ebomvu isetyenziswe ngokubanzi kwihlabathi ukulahleka kwesisindo kunye nendlela yokuphila enempilo.
Izinzuzo zeRicon iRicon
Ilayisi leBrown ihlambulula amathumbu avela kwi-slags ezenza izitya zokutya, zihlala zihlala emathunjini ase-intestinal peristalsis. Ukongeza, irayisi ebomvu ilungele ukulahleka kwesisindo, kuba ine- index glycemic index kwaye ibhekisela kwi-carbohydrate engancinci. Oku kuthetha ukuba ngokusisigxina ukusikhupha, ukucima ixesha elide ukuva indlala. I-Sugar idityaniswe kwigazi elimiselwe kakhulu, ngaleyo ndlela i-pancreatic ayichithwanga yimfihlo ekhusileyo ye-insulin. Iqondo leswekile egazini lilingana ngqo nomgangatho wesondlo.
Kulungile njani?
Cinga indlela yokupheka irayisi yokulahleka kwesisindo. Ngobusuku i-60 g yelayisi ehlanjwe kufuneka izaliswe ngamanzi abandayo. Ngentsasa, iibhokhwe ezivuthayo ziyakubiliswa okanye zibiliswe kwaye zidliwe ziluhlaza. Ukupheka kuya kuthatha imizuzu engaphezulu kwe-10, ukugubha kuyakusindisa ezinye izondlo. Irayisi enomdaka iyona ndlela iphumelelayo ekulahlekeni kwesisindo, njengoko onke amavithamini kunye namafutha ahlala azinzileyo kuwo, kwaye unyango olusenyakatho okanye luyabatshabalalisa ngokupheleleyo. Oluncedo ngakumbi kunomdaka, kuphela irayisi yasendle, ingaqatshelwa ngqongquthela elimnyama, okuyi-storehouse yamavithamini, ngenxa yoko ilahlekelwe ukulahleka kwesisindo kwiidlo.