Irayisi yansuku zonke inelisa indlala yabantu abaningi emhlabeni. Kodwa-ke, uma kungekhona nje ngokufaka isisindo, kodwa futhi mayelana nezinzuzo, futhi ngisho nokulahlekelwa isisindo, khona-ke akukho mncintiswano welayisi obomvu.
Irayisi elimhlophe nelomhlophe
Irayisi elimhlophe elimhlophe, esinejwayele kakhulu futhi irayisi elibomvu, likhule lisuka kwesinye isivuno sesitshalo, kodwa ngokugaya, okusanhlamvu kisikili siphukile, igobolondo langaphandle liyasuswa. Ngokuhambisana nale nqubo engenacala, ilayisi elimhlophe lilahlekelwa cishe amaphesenti angama-90 kuwo wonke amavithamini namafutha athakazelisayo, ahlala e-rice ensundu. Kungenxa yokuqukethwe okuphezulu kwamavithamini eqenjini le-B, amafutha we-polyunsaturated ne-fibre, ilayisi elibomvu lisetshenziswe ngokugcwele kulo lonke izwe ukulahlekelwa isisindo kanye nendlela yokuphila enempilo.
Izinzuzo zeRay Brown
Irayisi elimhlophe lihlanza amathumbu avela ku-slags okuvutshe izinsalela zokudla, kuvamile ukuphazamiseka kwamathumbu emathunjini. Ngaphezu kwalokho, ilayisi elibomvu lingcono ekulahlekeni kwesisindo, ngoba linombhalo ophansi we- glycemic futhi ubhekisela kuma-carbohydrate aphansi. Lokhu kusho ukuthi kancane kancane kusisindise, ukucima isikhathi eside umuzwa wendlala. I-Sugar idonswe egazini elidonswe kakhulu, ngaleyo ndlela i-pancreatic ayinqotshwa yimfihlo eyimfihlo ye-insulini. Izinga likashukela egazini lilingana ngqo nesilinganiso sokudla.
Kulungile kanjani?
Cabanga indlela yokupheka irayisi ukuze ulahlekelwe isisindo. Kusihlwa ama-60 g welayisi ahlanziwe kufanele agcwaliswe ngamanzi abandayo. Ekuseni, okusanhlamvu okuvuvukala kungabiliswa noma kubiliswe futhi kudliwe okuluhlaza. Ukupheka kuzothatha imizuzu engaphezu kwezingu-10, ukungena kuzosindisa ezinye izakhi. Irayisi enomsoco iyona ephumelela kakhulu ekulahlekeni kwesisindo, njengoba wonke amavithamini namafutha ahlala eqinile kuwo, futhi ukwelashwa okushisa kuncane noma kubhubhise ngokuphelele. Okubaluleke kakhulu kune-brown, kuphela irayisi yasendle, ingabonwa ngegobolondo elimnyama, okuyinto yokugcina igciwane lamavithamini, ngakho-ke ayitholakali ukulahlekelwa isisindo ekudleni.