Kukho uninzi lwethu olunexhala malunga nokuthobela ukutya okwahlukeneyo kunye nokulungelelana. Kwaye kukuba oku kuzisa inzuzo enkulu yezempilo kwaye iphucula umgangatho wobomi. Noko ke, nangona sizinyamekela yaye sikuphaphele ukutya kwethu, zininzi izidlo esingazaziyo nezinokusinika iingenelo ezingakumbi. Namhlanje sithetha ngomgubo werayisi. Ukhe wazama?
Irayisi kukutya okusetyenziswa kakhulu kwihlabathi jikelele. Yicereal eyimfuneko ekutyeni kwethu ngenxa yegalelo layo elihle, ngakumbi irayisi emdaka. Umgubo wawo wenziwa ngeenkozo ezigayiweyo ezityebileyo ngezondlo ezisinyamekela ngaphakathi. Oku kudliwe ngabantu abaninzi abanesifo se-celiac kuba ingenayo i-gluten kwaye inyamezeleke ngokugqibeleleyo.
Ixabiso lesondlo
Kolu hlobo lomgubo sinokufumana iicarbohydrates kunye nezinga eliphantsi kakhulu lamafutha. Ibonisa igalelo leprotheni yemifuno, ifayibha kunye neeminerali ezifana ne-calcium, i-magnesium okanye isinyithi. Phakathi kweevithamini zayo, i-vitamin D kunye neqela B. Ukongeza, ifumaneka kwi ezahlukeneyo ezimhlophe kunye nomdaka, ngoko usenokuba ukhe weva ngerayisi eswiti emhlophe, eyenziwe ngeenkozo ezimfutshane. Nangona kunjalo, umgubo oswiti awuqhelekanga.
Umgubo werayisi omhlophe unobumba obuhle, ngelixa irayisi emdaka i-granular ngenxa yobukho bayo bebran. Ngapha koko, ixabiso labo lezondlo nalo lahluka kancinci.
Ukwakhiwa kwesondlo somgubo omhlophe:
- Iikhalori: 366 kcal
- Iiprotheni: 5 grams
- Iikhabhohayidrethi: 80 grams
- Ifayibha: 2 grams
- I-Vitamin E: 0mg
- I-Niacin: 2mg
- Folate: 4 mcg
- Ikhalsiyam: 10 mg
- Intsimbi: 0mg
- Magnesium: 35 mg
- Ifosforasi: 98 mg
- IPotassium: 76 mg
- Isodium: 0g
- IZinc: 0mg
- Ubhedu: 0mg
- IManganese: 1'2 mg
- Selenium: 15 mcg
Endaweni yoko, umgubo omdaka unexabiso eliphezulu layo yonke into:
- Iikhalori: 363 kcal
- Iiprotheni: 7 grams
- Iikhabhohayidrethi: 76 grams
- Ifayibha: 4 grams
- I-Vitamin E: 1mg
- I-Niacin: 6mg
- Folate: 16 mcg
- Ikhalsiyam: 11 mg
- Intsimbi: 2 mg
- Magnesium: 112 mg
- Ifosforasi: 337 mg
- IPotassium: 76 mg
- Isodium: 8g
- IZinc: 2mg
- Ubhedu: 0mg
- Imanganizi: 4 mg
- Selenium: 0 mcg
Izinzuzo
Ukuba ucinga ngokutshintsha umgubo wakho wemveli kumgubo werayisi kwezinye zeeresiphi zakho, kufuneka wazi ukuba uneenzuzo ezinomdla.
umxholo wefiber ephezulu
Imizimba yethu idinga i-insoluble fiber ukunceda ukulahla inkunkuma, ngoko ke ukuba ukuqhina kuyingxaki, umgubo werayisi, ngakumbi irayisi emdaka. Kukwabalulekile ukuba utye amandongomane, iimbotyi kunye nemifuno ukonwabela ukutya okufanelekileyo kwemihla ngemihla kwefayibha.
Ukongeza, ukutya okunefayibha ephezulu akuncedi kuphela umzimba ukuba uphelise inkunkuma, kodwa kunokunceda ukunciphisa i-cholesterol kwaye ugcine amanqanaba eswekile egazi. Ke uya kuqaphela ukuhlutha okukhulu ngexesha lasemini. Inokukunceda ukunciphisa umngcipheko wesifo se-diverticular, isifo se-colon, uhlobo lwe-2 yeswekile, kunye noxinzelelo lwegazi.
Ifiber yayo nayo ifanelekile ngokugqibeleleyo kwizidlo ezijolise ekulahlekeni kobunzima. Ifunxa amanqatha amancinci kwaye ifezekise isiphumo esilula kunye nokuthungwa okuthambileyo kwiiresiphi.
Ifanelekile ii-celiacs
Olu hlobo lomgubo lwenziwa kwingqolowa engena-gluten, enokuthi iyenze ibe yinto ekhethekileyo xa ifika kuye nabani na onokunganyamezeli kwe-gluten kunye nesifo se-celiac. I-Gluten yiprotheni efumaneka kwiimveliso zengqolowa, ezifana nengqolowa kunye ne-rye.
Esi sifo sibangela imeko yokwetyisa eguqula amajoni omzimba xa edibana negluten. Kwabo banokunganyamezeli, nangona ilula, isanceda kwinkqubo yokwetyisa ukuba iyaphetshwa. Kule meko, ukusetyenziswa kwayo kunokuba luncedo kunye nenye indlela efanelekileyo yengqolowa.
Qaphela umsebenzi wesibindi
Lo mgubo uqulethe colina, enceda ukuthutha i-cholesterol kunye ne-triglycerides ukusuka esibindi ukuya apho zifuneka khona ngaphakathi komzimba. Ngoko ke, i-choline inokunceda ukuxhasa isibindi esiphilileyo.
Le nto ibalulekile ukugcina amacandelo abalulekileyo kwi-membrane. I-Hepatocellular carcinoma ngumhlaza osuka kwisifo esingapheliyo sesibindi, kwaye amazinga ayenyuka. Ekubeni ine-choline, ingaba yinto efanelekileyo kakhulu yokugcina isibindi kwindawo ephilileyo. Nangona kunjalo, akukuphela kweyeza lokunandipha ukunakekelwa kakuhle kweli lungu.
Ezinye izibonelelo ekufuneka ziqwalaselwe nazo ziquka:
- Umgubo werayisi, ngendlela efanayo ne-cereal yasekuqaleni kwaye ngakumbi kwinketho edibeneyo, inokukunceda ukulawula amanqanaba e-cholesterol yegazi, ngaloo ndlela ukhusela impilo yentliziyo yakho.
- Iiprotheyini, iiminerali kunye neevithamini eziquletheyo zenza umthombo wendalo wamandla. Ke ngoko, inceda abantu abanokusebenza okuphezulu ngokomzimba okanye ngokwengqondo.
- Ingumthombo wee-antioxidants ezinciphisa ii-radicals zamahhala kwaye zincede ukukhusela iintlobo ezininzi zezifo. Ukongeza, ithanda ukubonakala kolusu kwaye ithintela iimpawu zokuguga.
Indlela yokwazisa lo mgubo ekutyeni?
Sithetha ngohlobo lomgubo osetyenziswa ngendlela efanayo nolunye. Sinokuyisebenzisa ukwenza iibhiskithi, iiqebengwana okanye izonka. Inokufumaneka kwiivenkile ezinkulu ezininzi, ngoko awuyi kuba nobunzima bokuyifumana.
umgubo werayisi ine igwele elincinci, oku kuthetha ukuba, xa sibhaka, siya kufuna i-soda yokubhaka ngaphezulu. Umgubo omhlophe une-silky-smooth texture kunye nombala omhlophe kakhulu, owahlula kwabanye. Inokufumaneka kwiimarike zase-Asia kunye neevenkile zokutya okunempilo, kodwa ukuba une-grinder yekofu enamandla kakhulu okanye umxube, unokwenza eyakho.
Ngokuqhelekileyo yindlela efanelekileyo yomgubo wengqolowa emhlophe, njengoko isebenza ngendlela efanayo xa isetyenziselwa ukupheka. Zombini zifanelekile kulo lonke usetyenziso, ngakumbi njenge izinto ezityebisayo iisuphu, iisosi, isityu, njl.
Kwakhona, ayilulo uhlobo olunzima ukuyifumana kwaye inokuthengwa kwiivenkile ezinkulu kunye namayeza. Unokuyithenga kwiipakethi zomntu okanye ngobuninzi. Iivenkile ezikhethekileyo zaseAsia zihlala zihamba nazo.
Unokwenza ngokwakho ekhaya. Konke okufuneka ukwenze kukubeka irayisi kwi-blender ene-high-powered okanye kwiprosesa yokutya kwaye uyigaye kwi-consistency efana nomgubo. Kuyacetyiswa ukuba simise kancinci kancinci, ngale ndlela siphepha ukonakalisa iincakuba kwaye siya kufumana umgubo ocolekileyo. Ngokwenza ngokwakho uya kugcina malunga neepesenti ezingama-50 kunokuba uyithengile sele yenziwe.
Imiqobo enokwenzeka
Emva kokwazi zonke iingenelo zokufakwa kwayo ekutyeni, kukwakulungele ukwazi ubungozi obunokubakho kwimpilo. Ezi zinto zingeloncedo zijongwa xa zithelekiswa nezinye iintlobo zomgubo, njengengqolowa.
Umxholo we-folate omncinci
Umgubo wengqolowa kunye nomgubo werayisi zinexabiso elilinganayo lezondlo kunye nomahluko omncinci. Nangona kunjalo, umgubo wengqolowa uqulethe i-44 mcg ye-folate, ngelixa irayisi ene-folate-brown ecebileyo inika i-16 mcg encinci.
Le vithamini ibalulekile ekubunjweni kweeseli ezibomvu zegazi kunye nokukhula okunempilo kunye nokusebenza kweeseli. Kubalulekile ngexesha lokukhulelwa kwangethuba ukunciphisa umngcipheko wokuzalwa kwengqondo kunye nentambo yomgogodla, yingakho oogqirha bahlala bencoma ukongezwa.
I-phytonutrients encinci
Zombini ingqolowa kunye nomgubo werayisi uqulethe i-lignan, i-phytonutrient esekelwe kwisityalo. Nangona kunjalo, umgubo wengqolowa une-30% ngaphezulu komgubo werayisi. Ezi zibalulekile kuba zibonisa amandla okulwa nomhlaza ukongeza ekunciphiseni i-cholesterol kunye neengxaki zempilo yentliziyo.
I-Phytonutrients nayo inamandla aphezulu e-antioxidant akhusela i-DNA. Bayakwazi ukucinezela utshintsho olubandezelekayo ngokunciphisa i-radicals yamahhala. Nangona kunjalo, le nto inokufumaneka kokunye ukutya ukulinganisela ukutya kwaye ungabandezeleka ngenxa yokunqongophala kwesondlo.
Umgubo werayisi vs umgubo wengqolowa
Ukugaya kutshintsha ubume kunye nencasa yengqolowa kwaye kususa uninzi lwesondlo. Ngokukhutshwa kwe-bran, ininzi yefiber nayo isusiwe. Kwaye ngokukhupha i-endosperm, ezininzi iivithamini kunye neeminerali ezibonelela ngeenkozo ezipheleleyo ziyasuswa.
Xa kuthelekiswa nexabiso lezondlo zerayisi kunye nengqolowa, inguqu ecocekileyo kunye neenguqu ezipheleleyo zengqolowa kufuneka zithelekiswe ngokwahlukileyo.
Ngobunzima, ingqolowa kunye nomgubo werayisi isulungekile ziyafana ngeekhalori, malunga ne-100 nge-30 grams. Amafutha erayisi kunye nengqolowa ayafana: ngaphantsi kwesiqingatha segrama nge-30 grams. Irayisi kunye nengqolowa ziphezulu kwi-carbohydrates, i-21 ukuya kwi-22 grams ngesixa esifanayo. Kwaye ngaphantsi kancinane kwigram yaloo nto yifayibha.
Umxholo wabo wevithamini kunye neeminerali nawo awahlukanga kakhulu. Umgubo wengqolowa ocoliweyo une potassium, intsimbi kunye nefolic acid. Nangona kunjalo, akukho nto inokuthi ithathwe njengomthombo olungileyo we-micronutrients, uphawu lweenkozo ezisulungekisiweyo.
Ukuthelekiswa komgubo ngokubanzi ibonisa umahluko ophawulekayo phakathi kwengqolowa nerayisi. Iikhalori ziphantse zifane, kodwa umgubo wengqolowa opheleleyo uneprotheyini eninzi kunye nefiber. Kwi-30 grams yomgubo wengqolowa sifumana i-3,75 grams yeprotheyini xa kuthelekiswa ne-2 grams yeprotheyini kumgubo werayisi omdaka. Umlinganiselo ofanayo womgubo wengqolowa une-3 grams yefiber, ngelixa irayisi emdaka ine-1.3 grams yefiber.
Umgubo wengqolowa utyebile phantse kuzo zonke iivithamini kunye neeminerali. Ine-iron ephindwe kabini, ngaphezu kwekhalsiyam ephindwe kathathu, kunye ne-folate yevithamini B. Kodwa ngokubanzi, akukho mahluko ubalulekileyo. Zombini umgubo wengqolowa yimithombo elungileyo yezondlo ezongezelelweyo ekutyeni kunye neendlela ezingcono zempilo.