Isonka saseJamani saziwa ngokuba sisonka esirhabaxa, esifumileyo esimnyama. Ngokwenyani, oku kungenxa yokuba phantse sisonka se-rye, esithande ukuba mnyama ngombala kwaye sibe nencasa eyomeleleyo, enomhlaba kunesonka esimhlophe kunye nengqolowa.
Abantu abaninzi bakhetha le ntlukwano xa befuna ukubukela ukutya kwabo, kodwa kuye kwafunyaniswa ukuba inxulunyaniswa nenani leenzuzo zempilo ezinokubakho, kubandakanywa nolawulo olungcono lweswekile yegazi kunye nokuphucula intliziyo kunye nempilo yokugaya.
Iindidi zesonka se-rye
Isonka se-rye ngokuqhelekileyo senziwe ngokudityaniswa komgubo we-rye kunye neenkozo ze-rye. Ifumaneka ngeendlela ezahlukeneyo, kuxhomekeke kwindibaniselwano esetyenzisiweyo, kuquka:
- i-rye ekhanyayo. Olu didi lwenziwe kuphela kumgubo omhlophe werye, ophuma kwi-endosperm ye-rye grain, i-starch core ye-rye grain.
- rye emnyama. Ikwabizwa ngokuba sisonka saseJamani, luhlobo olwenziwe ngeenkozo zerye zomhlaba. Ngamanye amaxesha umgubo we-rye omnyama wenziwa kumgubo omhlophe we-rye onemibala ye-cocoa powder, ikofu yangoko, okanye i-molasses. Yiyo loo nto kufuneka uhlale ujonga izithako zesonka saseJamani esipakishweyo.
- ibhastile rye. Le nguqulo yenziwe kwi-rolled light kunye nentlama ye-rye emnyama. Ngamanye amaxesha intlama ye-rye emnyama yenziwa ngentlama ye-rye enemibala kunye ne-cocoa powder, ikofu yangoko, okanye i-molasses.
- isonka se-rye esicacileyo. Esi sonka senziwe ngeenkozo ze-rye ezigayiweyo.
Xa kuthelekiswa nesonka esimhlophe kunye nesonka sengqolowa esipheleleyo, isonka se-rye sithande ukuba mnyama kwaye sibe mnyama kwaye sinencasa eyomeleleyo, kodwa esemhlabeni. umgubo werye iqulethe i-gluten encinci kunomgubo wengqolowa, yiyo loo nto isonka sishinyene kwaye asinyuki njengezonka ezisekelwe kwingqolowa. Nangona kunjalo, njengoko iqulethe i-gluten, ayifanelekanga kubantu abanesifo se-celiac okanye uvakalelo lwe-gluten.
Amaxabiso esondlo sesonka saseJamani
Isonka saseJamani siphezulu kwifayibha kwaye sineprofayili yezondlo ezinomtsalane. Oko kwathiwa, ukubunjwa okuchanekileyo kuxhomekeke kubungakanani bomgubo we-rye osetyenzisiweyo, kwaye izonka ze-rye ezimnyama ziqulethe umgubo we-rye ngaphezu kweentlobo ezilula. Isonka se-rye siphantse sibe kabini ifayibha yezonka eziqhelekileyo ezisekwe kwingqolowa.
Ngokomyinge, isilayi esinye (1 grams) sesonka saseJamani sibonelela ngezi zondlo zilandelayo:
- Amandla: 83 calories
- Iiprotheni: 2,7 gram
- Iikhabhohayidrethi: 15,5 grams
- Amafutha: 1,1 gram
- Ifayibha: 1,9 iigrem
Isonka se-rye sikwanezinc, i-pantothenic acid, i-phosphorus, i-magnesium, i-calcium kunye nezinye i-micronutrients. Xa kuthelekiswa nezonka eziqhelekileyo, ezifana nengqolowa emhlophe kunye nengqolowa epheleleyo, isonka saseJamani sihlala siphezulu kwi-fiber kwaye sinika i-micronutrients engaphezulu, ngakumbi iivithamini ze-B.
Ukongezelela, uphando lwezenzululwazi lubonise ukuba isonka se-rye esicocekileyo sivame ukuzalisa kwaye sichaphazela amanqanaba eshukela egazi ngaphantsi kwezonka ezimhlophe kunye nengqolowa.
Kutheni imnyama?
Enyanisweni, isonka saseJamani simnyama kumnyama, nangona kunjalo siye saziwa ngokuba sisonka esimnyama emhlabeni wonke. Umbala uvela kwiseti ye izithako ezinemibala emnyama oko kuyayenza Ngokwesiko, esi sonka se-rye sibhaka ngokucothayo (iyure ezingama-24) ukuvumela iswekile kwisonka ukuba i-caramelize. Oku kwenza isonka sibe nombala omdaka omnyama kunye nencasa eswiti. Iibhakabhaka ezininzi zorhwebo zithatha indawo yexesha elide, elicothayo lokupheka kunye nezithako ezongeza umbala kunye nobumnandi kwisonka.
Isonka se-rye esimnyama mhlawumbi sisona sidumileyo kwizonka zaseJamani kwaye kunzima ukuyifumana kwinguqulelo yayo yangaphambili ngaphandle kweJamani. Njengoko besitshilo ngaphambili, isonka se-rye sibhakwa ixesha elide kumaqondo obushushu aphantsi.
Inzuzo
Ukutya isonka se-rye kunokunceda impilo yakho ngeendlela ezininzi. Yaye asifanele silibale ukuba oku kutya akungommangaliso. Inyani yokuba isempilweni kwaye ibonelela ngexabiso elifanelekileyo lezondlo ayithethi ukuba kufuneka sigqithise ukusetyenziswa kwayo.
Ukuphucula impilo yeentliziyo
Ukutya isonka saseJamani ekutyeni kunokuphucula iinkalo ezininzi zempilo yentliziyo, njengoko inzululwazi idibanise ukusetyenziswa kwayo kunye namanqanaba aphantsi eengozi zesifo senhliziyo. Abaphandi bathi isonka se-rye sisebenza ngakumbi ekwehliseni umlinganiselo wecholesterol kunesonka sengqolowa yaye sehlisa icholesterol epheleleyo neLDL (embi).
Esi siphumo mhlawumbi kungenxa iphezulu kwifiber enyibilikayo ukusuka kwisonka se-rye, uhlobo lwefiber engagayekiyo eyenza into efana nejeli kwindlela yokugaya kwaye inokunceda ukususa i-cholesterol ecebileyo egazini kunye nomzimba. Isayensi ibonise ukuba ukutya okuqhelekileyo kwe-fiber e-soluble kudibaniswa nokunciphisa i-5-10% kwinani elipheleleyo kunye ne-LDL (embi) ye-cholesterol kwisithuba nje senyanga enye.
Inceda ukulawula iswekile yegazi
Ukulawulwa kweswekile yegazi kubalulekile kumntu wonke, ngakumbi abantu abanesifo seswekile se-2 kunye nabo bangakwaziyo ukwenza i-insulin eyaneleyo. Isonka se-Rye siphezulu kwifayibha enyibilikayo, enceda ukucotha kokugaywa kunye nokufunxwa kweekhabhohayidrethi kunye neswekile ngomgudu wokugaya ukutya, okukhokelela ekunyukeni kancinci kancinci kumanqanaba eswekile yegazi.
Kwakhona iqulethe iikhompawundi ze-phenolic, ezifana ne-ferulic acid kunye ne-caffeic acid, ezinokucothisa ukukhutshwa kweswekile kunye ne-insulin egazini, inceda ngakumbi ukulawula iswekile yegazi. Isonka esicacileyo saseJamani asinayo impembelelo ebalulekileyo kumanqanaba eswekile yegazi, nangona inyusa iimvakalelo zokuhlutha.
Iphucula impilo yokwetyisa
Isonka se-rye sinokunceda ukuphucula impilo yokugaya ngeendlela ezininzi. Ngumthombo olungileyo wefiber, onokunceda ukugcina amathumbu ehamba kakuhle. Ifiber enyibilikayo ifunxa amanzi, nto leyo enceda isitulo sihlale sisikhulu kwaye sithambile, nto leyo eyenza kube lula ukudlula.
Olunye uphononongo lubonise ukuba ifayibha kwisonka se-rye inokunyusa amanqanaba e-fatty chain-chain fatty acids njenge-butyrate egazini. Ezi fatty acids ezimfutshane ziye zadityaniswa neenzuzo ezininzi, kubandakanywa ukwehla kobunzima, amanqanaba asezantsi eswekile yegazi, kunye nokukhuselwa kumhlaza wekoloni.
Ugcina ukuhlutha ixesha elide
Izifundo ezininzi zibonise ukuba isonka saseJamani siyanelisa kakhulu. Oku kungenxa yokuba iphezulu kwifiber enyibilikayo, enokukunceda uzive ugcwele ixesha elide.
Ngokuqhelekileyo, izazi zezondlo zincoma ukutya isonka sengqolowa (njenge-rye) kuba sisinceda sizive sihluthe kwaye sisebenzise iikhalori ezimbalwa emini. Kwelinye icala, abantu abatya isonka sengqolowa esisulungekileyo badla ngokuthatha amanani amakhulu kwaye abaziva behluthi ngokukhawuleza.
Ukunciphisa ukutya kwe gluten
Ngelishwa, i-rye iqulethe ezinye iiprotheni ezicasulayo ezifumaneka kwiinkozo ze-gluten, ngoko ke abo banokunganyamezeli okanye isifo se-celiac kufuneka baphephe. Nangona kunjalo, ukuba sizama ukunciphisa i-gluten ngaphandle kokuyiphepha ngokupheleleyo, i-rye ingaba yindawo efanelekileyo yesonka sasekuseni.
Inamanqanaba asezantsi kunezonka ezimhlophe ezininzi, nto leyo echaza ukuba kutheni ixinene kangaka. Yiyo loo nto iba lolona khetho lubalaseleyo kubantu abanovakalelo oluncinci.
Ezinye iiNzuzo ezinokubakho zesonka saseJamani
I-100% yesonka se-rye sinikezela ngeenzuzo ezongezelelweyo ezinokuthi zibekho zempilo. Nangona zixhaswa zizifundo ezimbalwa kwaye ubungqina bubuthathaka, ziquka oku kulandelayo:
- Yehlisa ukudumba. Ezinye izifundo zenzululwazi kubantu zidibanisa ukungena kwesonka se-rye kunye namanqaku aphantsi okuvuvukala, njenge-interleukin 1 beta (IL-1β) kunye ne-interleukin 6 (IL-6).
- Inokukhusela kwimihlaza ethile. Isayensi ikwaveze ukuba ukutya kwe-rye kunxulunyaniswe nomngcipheko oncitshisiweyo womhlaza oliqela, kubandakanya i-prostate, i-colorectal, kunye nomhlaza wamabele.
Izinto ezinokubakho ezantsi
Nangona isonka se-rye saseJamani sisempilweni, sinokuba nemiqobo ethile. Ngaphandle kokubeka impilo yakho emngciphekweni, ezinye zezithintelo zezi:
- Iqulethe i-antinutrients. Isonka se-Rye, ngakumbi iintlobo ezilula, ziqulethe i-phytic acid, i-antinutrient enokuthintela ukufunxa kwamaminerali afana nentsimbi kunye ne-zinc ekudleni okufanayo. Sekunjalo, i-antinutrients ayibalulekanga kubantu abatya ukutya okunokulinganisela kunye neentlobo ezahlukeneyo.
- kunokubangela ukudumba. I-Rye iphezulu kwi-fiber kunye ne-gluten, enokubangela ukudumba kubantu abanovelwano kwezi khompawundi. Ukongeza, kufuneka silawule ukuthathwa okupheleleyo kwefiber yemihla ngemihla ukuphepha iziqendu zokuqunjelwa.
- Ayifanelanga ukutya okungekho gluten. Isonka se-Rye sine-gluten, esenza ukuba singabafanelanga abantu abatya ukutya okungenagluten, njengabo banesifo se-celiac.
- Isenokuba neswekile eninzi. Kwezinye iindawo zehlabathi, izonka zerye zineswekile eninzi eyongezelelekileyo ukuze zibe nencasa. Iswekile eyongeziweyo ayinampilo kwaye inokunyusa iikhalori ezingafunekiyo ekutyeni.