Ilayisi ingenye yezitshalo ezisakazeka kakhulu nezithandwa kakhulu, ezinezinhlobo eziningi ezihlangene nezici ezifanayo zokudla kanye namandla wamalo mkhiqizo. Irayisi eliphekwe ngokuvamile liyingxenye yezidlo ezihlukahlukene zokuphulukisa, ukutakula nokulahleka kwesisindo.
Izikhathi eziyinhloko ekuthandeni izitsha ezivela elayisi zibhekwa njengokuqukethwe kwekhalori ephansi kakhulu, izakhiwo eziwusizo nezimfanelo zokudla okunomsoco. Irayisi elibilisiwe, okuqukethwe kwekhalori okuyikho irekhodi eliphansi, kufanele lisebenze kahle kwezinye izindawo ezihamba phambili phakathi kwezidlo zokudla, futhi liyisisekelo sezinhlobo ezahlukene zezindlela zokulahlekelwa isisindo.
Izakhiwo eziwusizo nama-khalori welayisi abilisiwe
Ilayisi inezinhlobonhlobo eziningi, ezivame kakhulu nezithandwa kakhulu ilayisi elimhlophe, irayisi elipholile futhi elingenalo ipolitiki, elimnyama nelisendle. Okuqukethwe kwama-caloric amagremu angu-100 elayisi okuphekwe kuncike kuhlobo lokusanhlamvu nokuthi luphekwe kanjani. Ukudla okunomile kunomthamo we-caloric we-340-360 kcal, ngesikhathi sokupheka, irayisi iqoqa amanzi futhi ikhulise ivolumu, ngenxa yokuthi inani layo lamandla liyancipha. Okuqukethwe kwekhalori yerayisi ebilisiwe emanzini yilokhu:
- irayisi yomhlabathi omhlophe - 116 kcal;
- ilayisi elingenalutho - 125 kcal;
- ilayisi elibomvu - 110 kcal;
- irayisi yasendle i-kcal 100.
Zonke izinhlobo zelayisi ziyingxenye ethile ewusizo empilweni futhi zinezakhiwo eziwusizo nezokuhlanza. Ukwenziwa kwanoma yiluphi uhlobo lwelayisi kuhlanganisa amavithamini amaningi namaminerali ayigugu - amavithamini E, D, B1, B2, B3, B6, phosphorus, potassium, magnesium, iron, iodine, fibre yokudla kanye nama-starchy compounds. Ngenxa yalolu hlobo, irayisi liyakwazi ukuhlangabezana nezidingo zomzimba zezakhi zomzimba ekudleni nasekusebenzeni imisebenzi yezemidlalo esebenzayo, ukunciphisa umphumela we-acids futhi igqugquzele isisu.
Okubaluleke kakhulu kuzo zonke izinhlobo zaleli cereal, kodwa futhi okubiza kakhulu kakhulu ngentengo, irayisi yasendle. Intengo yayo inqunywa yizici nezimo
Okuqukethwe kwama-caloric elayisi abilisiwe ngamafutha ukwanda ngokulinganisa ngo-50-100 kcal ngokukhonza, kuye ngokuthi okuqukethwe kwamafutha nomthamo wamafutha. Ngokuvamile, ukukhonza kuka 150-200 amagremu elayisi kufakwa u-10-15 g wamafutha. Ukwazi okuqukethwe kwamanoni nokuqukethwe kwekhalori yebhotela, kulula ukubala ukuthi inani lamandla esitsha lizokhula kangakanani. Ngokuqondene nosawoti, akunamandla okwamanje, ngakho okuqukethwe kwekhalori yelayisi abilisiwe ngaphandle kasawoti kanye nokwengezwa kasawoti kuyafana. Uma ungeza ezinye izinongo noma amasoso kumshuzi, okuqukethwe kwekhalori yesitsha sonke kukhula ngendlela efanele.