I-Rye, kokubili imbewu nakufulawa, iwumkhiqizo odingeka kakhulu namuhla, ikakhulukazi ngenxa yezinzuzo zayo zezempilo. Namuhla sifuna ukubukeza konke okwaziwayo okwamanje nge-rye, okuhlanganisa nezinzuzo wonke umuntu azijabulelayo kanye nokuphikisana kwayo okuyinhloko, ngoba iwukudla okusanhlamvu okungasidli sonke.
I-Rye isithandwa kakhulu ezinyangeni ezisanda kwedlula, futhi asimangali, ngoba iwukudla okusanhlamvu okubaluleke kakhulu ekudleni kwethu ngenxa yenani layo lokudla okunempilo.
Lokhu okusanhlamvu okomndeni ofanayo nokolweni, nakuba ukutshalwa kwawo kumelana nezimo zezulu. Isipike sawo side kunesikakolweni futhi izimpande zayo ziyenza ikwazi ukuphila ezimweni ezimbi kakhulu.
I-Rye inezinhlobo ezahlukene, futhi phakathi kwezidume kakhulu futhi ezitshalwayo kukhona i-Gigantón, i-Galma kanye naleyo eyaziwa ngokuthi i-Petkus, ebonakala kakhulu eJalimane futhi ene-spike emfushane kune-rye yendabuko.
Lokhu okusanhlamvu kuvamile enkabeni nasenyakatho yeYurophu futhi sekunamakhulu eminyaka kulinywa njenge-reference cereal.Eqinisweni, kunobufakazi bokuthi i-rye yayisetshenziswa emaphethelweni amasimu kakolweni namaphakathi ukuze kuvikelwe ukolweni esimweni sezulu esibi.
I-Rye ithathwa njenge-cereal yemvelo kakhulu kunezinye ngenxa yokuqina namandla ayo, njengoba ngokunakekelwa okuncane kanye nezinsiza ezimbalwa isivuno esikhulu siyafinyelelwa. Ngaphandle kokukhohlwa ukuthi iwukudla okusanhlamvu okunomsoco, njengoba sizobona ngezansi.
Khetha i-rye engu-100% yokusanhlamvu
Lokhu kungenxa yokuthi izinhlamvu eziphelele zigcina zonke izingxenye zazo zokusanhlamvu, okuyi-bran, i-endosperm, negciwane. Uma ingahlangene ngo-100%, kusho ukuthi icwengisisiwe futhi lokho, kusho ukuthi ilahlekelwe ingxenye enkulu yezingxenye zayo, ishiya kuphela ingxenye lapho kuhlala khona ama-carbohydrate. Ngokulahlekelwa i-bran, amaminerali amakhulu namavithamini alahlekile, kanye ne-fiber.
Umthetho waseSpain uvumela ukudla ukuthi kufakwe kusigaba njengokubalulekile, ngisho noma kunobuncane nje obungu-5% kafulawa ohlanganisiwe noma okusanhlamvu. Yingakho, njengezimangalo, izinkampani eziningi zokudla zisebenzisa igama elithi "integral" ukuheha ukuthengisa okwengeziwe.
Ukwenza izinto zibe zimbi nakakhulu, imboni yokudla inikeza ukudla okuphelele, lapho kungenjalo ngempela, njengoba isebenzisa i-bran ukuze idaye izinkwa nezinhlama ezinsundu futhi ngaleyo ndlela yenza bakholwe ukuthi iphelele ngo-100%. Ngaphambi kokwengeza enqoleni, kungcono ukufunda ilebula futhi uma kungeyona i-100% kafulawa kakolweni ophelele noma i-100% yokusanhlamvu okusanhlamvu okuphelele (okungenani u-90% ubuncane kuzo zombili izimo), kungcono ukhethe omunye umkhiqizo.
Amanani wokudla okunempilo
Lokhu okusanhlamvu okunsundu kunetafula lokudla okunomsoco elithakazelisa kakhulu, empeleni, kufanele uqaphele ukuthi ungadli ngaphezu kwamagremu angama-80 ngosuku, ngoba amagremu ayi-100 erye aqukethe i-manganese eyeqile. Ukuthatha eningi lamaminerali kungadala ukundindizela, ukugoqa kwemisipha, izinkinga zokuzwa, ikhanda elibuhlungu, ukucasuka, ubuthakathaka, ukuguquguquka kwemizwelo, ukuqwasha, ukucindezeleka, ukuphelelwa ukudla, njll.
Konke lokhu okunikezwa amagremu ayi-100 we-rye: ama-kilocalories angama-338, amagremu ayi-1,63 wamafutha, amagremu angama-75,9 wama-carbohydrate, Amagremu angu-14,8 amaprotheni, amagremu angu-6 efayibha futhi ayikho i-cholesterol.
I-Rye ayinalo lolu lwazi lokudla okunempilo kuphela, kodwa futhi inamavithamini namaminerali abalulekile. Isibonelo, sinovithamini A, K, B1, B3, B5 no-B9. Ngakolunye uhlangothi, kukhona amaminerali futhi angama-manganese ahlinzeka cishe ngo-130% walokho okudingwa umuntu omdala ngosuku, insimbi, i-calcium, i-phosphorus ne-potassium.
izinzuzo ze-rye
Sesivele sijwayelana ne-rye eduze, futhi sidinga nje ukubona izinzuzo zayo kanye nokuphikisana kokusetshenziswa kwayo kwansuku zonke. Ngokuphathelene nezinzuzo zayo, lezi zinikezwa ngenxa yamaprotheni, amavithamini namaminerali akha le cereal engavamile.
Isiza ukuhlanza umzimba
Enye yezinzuzo ezinhle kakhulu zalokhu okusanhlamvu ukuhlanza nokuvala imithambo yemithambo. Ngokudla lokhu okusanhlamvu njalo siyakwazi ukuqeda ubuthi emzimbeni wethu, sihlanze igazi futhi vimbela ukunqwabelana kwama-plaque emithanjeni nasemithanjeni.
Ngamafuphi, sithuthukisa impilo yethu, sinciphisa ngisho namathuba okuba nesifo senhliziyo nesifo sohlangothi. Ngokocwaningo oluthile kunganciphisa nokubukeka kwezinye izinhlobo zomdlavuza.
ukusutha nokuncipha kwesisindo
I-Rye iwukudla okwanelisa kakhulu, ngakho-ke ixhumene nokuncipha kwesisindo. Njengoba bemuncwa kancane kancane ama-hydrate, kuzosenza sithathe isikhathi eside ukulamba ngakho-ke ukudla okulula phakathi kokudla kuncipha kakhulu.
Okuqukethwe kwayo okuhle kwe-fiber kuzolawula ukuhamba kwethu kwamathumbu ngokuhlanza umzimba nokukhipha imfucuza, ngakho-ke, kuyasiza nokuncipha kwesisindo. Ngaphandle kokukhohlwa ukuthi wukudla okunamafutha amancane, lokho futhi kusisiza ukuthi sehlise isisindo uma sikudla ngokujwayelekile.
Ucebile nge-fiber
I-Rye inothile nge-fiber futhi lokho, futhi, akuvimbeli nje kuphela ukuqunjelwa ngokulawula ukuhamba kwamathumbu, kodwa futhi kusiza ukunciphisa amazinga kashukela egazini. Ngokufanayo, i-fiber equkethe lokhu okusanhlamvu isiza ukugaya, igweme amagesi amaningi akhiqizwayo, inciphise izinhlungu zesisu ezingase zibe khona, kanye nokuvuvukala kwesisu.
Futhi, le fiber iyasiza ukunciphisa amathuba okuhlushwa amatshe ezinso, njengoba inciphisa inani le-bile acid ekhiqizwayo, izilonda zesisu, ngaphandle komdlavuza wekoloni.
abanesifo sikashukela
I-Rye yakhiwa ama-molecule amakhulu aphuka kancane kancane, ngokungafani nokolweni, okungama-molecule ahlephula ushukela ngokushesha. Lokhu kubaluleke kakhulu kwabanesifo sikashukela.
Ama-carbohydrate amunca ngokushesha adala ama-glucose spikes, noma kunjalo, awamunca kancane ungadali lokho kungalingani okuyingozi kwabanesifo sikashukela. Yingakho isinkwa se-rye sifanele abantu abanesifo sikashukela. Noma kunjalo, kuyatuseka ukubonana nodokotela oqapha ngokucophelela udaba lwethu, ngoba kungenzeka ukuthi aluhambisani nokudla kwethu noma impilo yethu.
Contraindication
Naphezu kwezinzuzo zayo, i-rye nayo izungezwe izithiyo. Isibonelo, i-cereal ene-gluten, ngakho i-celiacs ayikwazi ukuyidla. Enye into embi wukudla i-rye yezinga eliphansi, njengoba ivamise ukuxutshwa nokunye okusanhlamvu futhi ekugcineni kube ukudla okunamafutha amaningi, ngakho-ke kubalulekile ukuthi kube okusanhlamvu okungama-100%.
Ukweqile kwe-rye kungabangela umphumela ophambene, okungukuthi, esikhundleni sokukhuthaza impilo enhle yokugaya ukudla, kungabangela igesi ebuhlungu, ukuvuvukala, isifo sohudo, ubuhlungu besisu, njll.
Uma sinomfutho wegazi ophakeme, iningi lemikhiqizo eyenziwe nge-rye ayinawo usawoti, kanti eminye, ecutshungulwa kakhulu, inosawoti omningi. Yingakho ukusetshenziswa kwayo kunganconywa kubantu abane-hypertension.