Rye, zvese mumbeu uye muupfu, chigadzirwa chiri kudiwa zvakanyanya nhasi, kunyanya nekuda kwehutano hwayo. Nhasi tinoda kuongorora zvese zvinozivikanwa nezve rye, kusanganisira mabhenefiti ayo munhu wese anofarira nezvayo uye kupesana kwayo kukuru, sezvo chiri chiyo chisingadyiwe tese.
Rye yave yakakurumbira mumwedzi ichangopfuura, uye isu hatishamisi, sezvo iri cereal yakakosha mukudya kwedu nekuda kwekukosha kwayo kwekudya.
Zviyo izvi ndezvemhuri imwe chete negorosi, kunyangwe kurimwa kwacho kuchishingirira kumamiriro ekunze. Mupendero wayo wakareba kupfuura wegorosi uye midzi yawo inoita kuti ikwanise kurarama mumamiriro ezvinhu akaipisisa.
Rye ine mhando dzakasiyana, uye pakati peanonyanya kufarirwa uye akarimwa ndiGigantón, Galma uye iyo inozivikanwa sePetkus, iyo ine hunhu muGermany uye ine spike ipfupi pane yechinyakare rye.
Zviyo izvi zvakangofanana nepakati nekuchamhembe kweEurope uye zvave kurimwa kwemazana emakore sezviyo zvinorehwa.Kutaura zvazviri, pane humbowo hunoratidza kuti rye yaishandiswa kumucheto kweminda yegorosi uye nepakati kudzivirira gorosi kubva kune mamiriro ekunze akaipa.
Rye inoonekwa sezviyo zvechisikigo kupfuura zvimwe zvese nekuda kwekuoma kwayo uye simba, nekuti nekutarisira kushoma uye mashoma zviwanikwa goho rine rupo rinowanikwa. Pasina kukanganwa kuti ichi chikafu chinovaka muviri, sezvatichaona pasi apa.
Sarudza 100% yakazara zviyo rye
Izvi zvinodaro nekuti tsanga dzese dzinochengeta zvikamu zvadzo zvese zvezviyo, zvinova bran, endosperm, uye germ. Kana isiri 100% yakakosha, zvinoreva kuti inonatswa uye izvo, zvakare, zvinoreva kuti yakarasikirwa nechikamu chikuru chezvikamu zvayo, ichisiya chete chikamu chinogara macarbohydrates. Nokurasikirwa nebran, maminerari makuru uye mavitamini anorasika, pamwe chete nefiber.
Mitemo yeSpain inobvumira chikafu kuti chionekwe sechinhu chakakosha, kunyangwe chiine hushoma hwe5% yehupfu hwakabatanidzwa kana zviyo zvakabatanidzwa. Ichi ndicho chikonzero, sekureva, makambani mazhinji ezvekudya anoshandisa izwi rekuti "integral" kukwezva kutengesa kwakawanda.
Kuita kuti zvinhu zvinyanye kuipa, indasitiri yezvekudya inopa chikafu chakazara, pazvinenge zvisiri izvo, sezvo vachishandisa bran kudhaya zvingwa uye mukanyiwa webrown uye nekudaro vanoita kuti vatende kuti ndeye 100% yakazara. Usati wawedzera kungoro, zviri nani kuverenga chinyorwa uye kana isiri 100% yehupfu hwegorosi kana 100% zviyo zvezviyo (inenge 90% zvishoma mumatambudziko ose maviri), zviri nani kusarudza chimwe chigadzirwa.
Maitiro ehutano
Ichi chiyo chebrown chine tafura inonakidza yekudya, chokwadi, iwe unofanirwa kungwarira kuti usadye zvinopfuura magiramu makumi masere pazuva, sezvo magiramu zana erye aine yakawandisa manganese. Kutora yakawanda yemaminerari iyi kunokonzeresa kudedera, tsinga dzemhasuru, matambudziko ekunzwa, kutemwa nemusoro, kutsamwa, kushaya simba, kushanduka-shanduka, kushaya hope, kushushikana, kurasikirwa nechido, nezvimwe.
Zvose izvi ndizvo zvatinopiwa ne100 gramu ye rye: 338 kilocalories, 1,63 magiramu emafuta, 75,9 magiramu emacarbohydrates, 14,8 magiramu emapuroteni, 6 magiramu efiber uye pasina cholesterol.
Rye haina ruzivo urwu rwekudya chete, asiwo ine mavitamini anokosha nemaminerari. Somuenzaniso, tine vhitamini A, K, B1, B3, B5 uye B9. Kune rumwe rutivi, kune zvicherwa uye manganese inopa inenge 130% yezvinodiwa nemunhu mukuru pazuva, iron, calcium, phosphorus uye potassium.
rye inobatsira
Isu tave kutosvika pakuziva rye zvakanyanya, uye isu tinongoda kuona mabhenefiti ayo uye contraindication yekushandiswa kwayo kwemazuva ese. Nezve mabhenefiti ayo, aya anopiwa kutenda kune mapuroteni, mavhitaminzi uye zvicherwa zvinoumba ichi chakasarudzika cereal.
Inobatsira kuchenesa muviri
Imwe yeakanakisa mabhenefiti ezviyo ichi kuchenesa kwayo uye kusunungura zvimiro zvetsinga. Nekushandisa cereal iyi nguva dzose tinokwanisa kubvisa chepfu kubva mumuviri wedu, kuchenesa ropa uye kudzivirira kuwanda kweplaque mutsinga uye tsinga.
Muchidimbu, tinovandudza hutano hwedu, kunyange kuderedza mikana yechirwere chemwoyo uye sitiroko. Zvinoenderana nezvimwe zvidzidzo zvinogona zvakare kuderedza kutaridzika kwemamwe marudzi egomarara.
kuguta uye kuora muviri
Rye chikafu chinogutsa zvikuru, saka chakabatana nekuderedza uremu. Sezvo ivo vanotorwa zvishoma nezvishoma hydrates, zvichaita kuti titore nguva yakareba kuti tive nenzara uye saka snacking pakati pekudya inoderedzwa zvakanyanya.
Yayo yakanaka fiber yemukati inotonga yedu intestinal kufambisa nekuchenesa muviri uye kubvisa tsvina, saka, inobatsirawo kuderedza uremu. Pasina kukanganwa kuti chikafu chine mafuta mashoma, icho chinotibatsirawo kuderedza uremu kana tikachidya pamwe nekugara.
Akapfuma mu fiber
Rye yakapfuma mufiber uye iyo, zvakare, haingodziviri kuvharwa nekugadzirisa kutakura kwemukati, asi inobatsirawo kuderedza mazinga ehuga. Saizvozvowo, fiber ine zviyo izvi inobatsira kugaya, kudzivirira magasi akawandisa anogadzirwa, kuderedza marwadzo emudumbu, pamwe nekuputika kwedumbu.
Uyezve, iyi fiber inobatsira kuderedza mikana yekutambura nedombo reitsvo, sezvo ichideredza huwandu hwe bile acid inogadzirwa, maronda emudumbu, kunze kwegomarara remudumbu.
vane chirwere cheshuga vane ushamwari
Rye inoumbwa nemamorekuru makuru anoputsika zvishoma nezvishoma, kusiyana negorosi, ari mamorekuru anomedura shuga nekukurumidza. Izvi zvakakosha kune vane chirwere cheshuga.
Kukurumidza-kunwa makabhohaidhiretsi anogadzira mashuga eropa, zvisinei, anononoka kutora usaite izvo zvine ngozi kusaenzana kune vane chirwere cheshuga. Ichi ndicho chikonzero chingwa che rye chakakodzera kune vane chirwere cheshuga. Kunyange zvakadaro, zvinokurudzirwa kuonana nachiremba anonyatsoongorora nyaya yedu, sezvo inogona kunge isingaenderane nekudya kwedu kana hutano hwedu.
Contraindication
Pasinei nekubatsira kwayo, rye zvakare yakakomberedzwa nezvipingamupinyi. Semuenzaniso, zviyo zvine gluten, saka celiacs haigoni kuidya. Chimwe chinokanganisa kudya rye yakaderera, sezvo inowanzosanganiswa nezvimwe zviyo uye pakupedzisira chikafu chine mafuta akawanda, saka zvakakosha kuti ive 100% yezviyo.
Kuwedzera kwe rye kunogona kukonzera kukanganisa, kureva, panzvimbo yekusimudzira hutano hwakanaka hwekudya, inogona kukonzera gasi rinorwadza, kuputika, manyoka, kurwadziwa kwepamuviri, nezvimwewo.
Kana tine hypertension, ruzhinji rwezvigadzirwa zvinogadzirwa nerye hazvina munyu, uye zvimwe, izvo zvinogadzirwa zvakanyanya, zvine munyu wakawanda. Ndokusaka kushandiswa kwayo kusingakurudzirwe kune vanhu vane hypertension.