Ufulawa we-Rye uyisitolo sokugcina samavithamini namaminerali. ERussia isinkwa esivela kufulawa we-rye sasifakwa ekudleni okuyisisekelo cishe kuzo zonke izindlu.
Izithako kanye nekhalori okuqukethwe kofulawa we-rye
Ukubunjwa okuyinhloko kafulawa we-rye kumagremu angu-100 emkhiqizo ngu-61.8 g we-carbohydrate, 8.9 g wezinhlelo zamaprotheni futhi kuphela ama-1.7 g wamafutha. Zingaki ukhalori ezikhona ufulawa we rye? Kuwo amagremu ayi-100 aqukethe i-298 kcal.
Ukwakhiwa kwalo mkhiqizo kuhlanganisa nenani elikhulu elizuzisa izinto ezimbiwe ngomzimba, njenge-calcium, i-potassium, i-magnesium, insimbi, i-phosphorus nezinye eziningi. I-calcium iyadingeka ukuze ithambo ne-system yezinzwa, ngenxa ye-potassium, imishanguzo yesibindi iyadluliselwa. Ukwakheka kwegazi okujwayelekile kuvunyelwe nge-iron ne- magnesium , futhi i-phosphorus ikhuthaza impilo yethambo namathambo asemathunjini. Kufulawa we-rye, amavithamini E no-B akhona. Ngemuva kokwelashwa kokushisa, wonke amaminerali namavithamini agcinwa ekudleni kokugcina.
Izinzuzo kanye nokulimala kwefulawa rye
Izakhiwo zofulawa zixhomeke ngokuqondile ekubunjweni kwayo. Isibonelo, i-vitamin B1, noma ngendlela ehlukile, i-thiamine isekela isimiso sezinzwa nesimetabolism. Ukuntuleka kwayo emzimbeni kungabangela izinkinga ze-myocardial. I-Vitamin B2 ikhuthaza ukusebenza okuvamile kwegciwane le-thyroid futhi inomphumela omuhle ekusebenzeni kokuzala. I-Vitamin B9 - i- folic acid ivimbela i-anemia futhi ikhuthaza ukukhula komzimba okujwayelekile. Ezindaweni ezisenyakatho lapho kunokuntuleka kokushisa nelanga, ukubhaka okuvela kufulawa we-rye kudingekile ukuthuthukisa inhlalakahle yonke. Izinzuzo zefulawa ka-rye zingenakwenzeka kubantu abahlukunyezwe yi-anemia kanye nezifo ezibangelwa ukuxilonga umzimba.
Ukungahambisani nokusetshenziswa kwemikhiqizo eyenziwe kusuka kufulawa we-rye kuhlanganisa ukwanda kwe-asidi esiswini nesilonda se-peptic. Ngalesi sifo, imikhiqizo evela kulokudla izokulimaza kunokuhle.
Yini elungiselelwe kusuka kufulawa ka-rye?
Inhlama eyenziwe ngemfucumfucu we-rye i-inelastic ne-inelastic, inamathele kakhulu ezandleni. Lokhu kungenxa yokuthi okuqukethwe kwe-gluten kuphansi kakhulu kule fufula. Ngakho-ke, okwenza ama-pastries ekhaya, kungcono ukuxuba ufulawa we-rye kanye nofulawa wekolweni cishe ngamanani afanayo. Lesi sinkwa sinokuphindwa kabili njengoba sibhekwa kuphela ngotshani kakolweni. Kusuka kufulawa we-rye ungabhaka isinkwa kuphela, kodwa futhi nama-cookies, ama-muffin namaqebelengwane aphansi. Ngokomkhuba ovela kulo mfula uwenza imvubelo i-kvass.
Ufulawa we-Rye ungathatha iphunga, ngakho-ke ugcine kude nemikhiqizo enokudla okunamandla.