Ilayisi elibomvu likhona, yebo. Namuhla sizofunda konke mayelana nalokhu okusanhlamvu okungavamile, kusukela kumanani ayo okudla okunempilo kuya ekuphikisaneni kwayo. Irayisi elinomsoco kakhulu, kodwa alifanele wonke umuntu, kancane kancane kwabesifazane abakhulelwe. Kuwo wonke lo mbhalo sizokwazi yonke imininingwane yerayisi elibomvu, futhi sizofunda ngisho nendlela yokupheka.
Iwuhlobo lwerayisi elinsundu elibonakala ngalolo mbala obomvu. Okusanhlamvu okunomsoco kakhulu okuphekwe kalula nje. Kuwo wonke lo mbhalo sizokwazi izici eziningi ngalolu hlobo lwerayisi, okuyinto ngokuqinisekile abaningi bethu ababengazi lutho ngayo.
Kuwukudla okusanhlamvu okunomsoco, kodwa akunempilo njengerayisi elimhlophe, futhi ngokunempilo sisho ukuphikisana, njengoba kungabangela i-myopia uma kuhlanganiswe nemithi ethile efana ne-Cytochrome Inhibitors. Futhi akubona abesifazane abakhulelwe, abancancisayo, izingane, noma labo abathatha imishanguzo yokwehlisa i-cholesterol.
Amanani wokudla okunempilo
Amanani okudla okunempilo azobalwa kuwo wonke amagremu ayi-100, okuyisilinganiso esijwayelekile sokulinganisa nokubalwa eYurophu. Kuwo wonke amagremu ayi-100 erayisi elibomvu eliphekiwe, sinamakhalori angaba ngu-360, amagremu angu-78 wama-carbohydrate, amagremu angu-7,5 wamaprotheni, amagremu angu-2,4 wamafutha kanye namagremu angu-2,9 we-fiber.
Ngaphandle kwalezi zimiso zokudla okunomsoco, kunezinye ezibaluleke kakhulu njengamavithamini namaminerali. Kuwo wonke amagremu ayi-100 alokhu okusanhlamvu okubomvu, sithola u-12 mg wesodium, u-11 mg we-calcium, cishe u-1 mg wensimbi, u-255 mg we-phosphorus no-325 mg we-potassium. Mayelana namavithamini sineqembu B ikakhulukazi eline-B1, B2 kanye ne-B3.
Isikali nokuthi sisetshenziswa kanjani
Ngokusho kochwepheshe, akufanele sidlule amagremu angu-80 elayisi elibomvu ngosuku futhi lokhu kubangelwa ukugcwala kwayo okuphezulu kwe-monacolin K, okuyingxenye esiza ukunciphisa inani le-cholesterol egazini. Masikhumbule ukuthi i-cholesterol yinhle, ifinyelela emazingeni athile, futhi into embi yilapho sine-cholesterol ephezulu kakhulu nemithambo evalekile. Kodwa amazinga e-cholesterol aphansi noma avamile alungele umzimba.
Ukuze sipheke leli rayisi elibomvu, kufanele silifake emanzini abilayo cishe imizuzu engama-30 noma lisimusi. I-modus operandi iyafana nerayisi elivamile elimhlophe noma elinsundu impilo yonke.
Lolu hlobo lwerayisi lulungele amasaladi, izitshulu, imifino ethosiwe, nenhlanzi e-sauce, njll. Ine-nutty touch lapho siyihlafuna okwenza ilungele izindlela zokupheka ezingavamile, yingakho leli rayisi lisetshenziswa kakhulu e-Asia. Masikhumbule ukuthi umbala wayo uzothinta isidlo, ngoba uzophela ngesikhathi sokupheka futhi ushintshe umbala wokudla okunye.
Ukuze leli layisi liphume liphelele, iqhinga liwukulithosa kancane ngaphambi kokuqhubeka nokulipheka ebhodweni elifanayo lapho sizolipheka khona. Okudingayo nje uwoyela we-olive oyintombi nto owengeziwe, u-garlic osikiwe, engeza ingilazi yewayini elimhlophe futhi, lapho ehwamuka, engeza amanzi aphindwe kabili kunelayisi. Siqhubeka nokupheka futhi ngendaba yemizuzu engu-30 sesilungile
Izinzuzo
Phakathi kwezinzuzo zerayisi elibomvu, kukhona ezimbalwa esifuna ukuzigqamisa ukuze sibone ukubaluleka kokuzivulela okunye ukudla. Sihlale sigcizelela ukuthi kufanele sidle ukudla okuhlukahlukene, okunomsoco nokudla okunempilo. Nokho, phakathi kwazo zonke lezi ziqondiso, irayisi elibomvu liyangena.
Sesibonile kakade ukuthi unomsoco kangakanani nokuthi uguquguquka kanjani, futhi ukuthi ungasebenza njengokuphelezelwa okufanelekile kwamasaladi (ngendlela efanayo sisebenzisa iquinoa noma uphizi oluhlumile) noma isitshulu, ukuze sigcwalise inani lamasaladi. i-fiber, amaminerali noma amavithamini adingwa umzimba wethu nsuku zonke.
Phakathi kwezinzuzo zalokhu okusanhlamvu sithola ukusebenza kwayo ngokumelene ne-cholesterol embi, kodwa qaphela, ngoba ukweqisa kwaleli rayisi kuzokwehlisa i-cholesterol evamile. Lokhu kungenxa yokuthi lokhu okusanhlamvu kunenhlanganisela yamakhemikhali efanayo nemithi yokwehlisa i-cholesterol, i-lovastatin.
Enye yezinzuzo ukulawulwa kokuhamba kwamathumbu, njengoba, ekunikezeni ngakunye, sizoba namagremu angu-2 efayibha yekhwalithi, kanye nayo yonke enye ifayibha esiyidla phakathi nosuku, ezovuna ukuhamba kwamathumbu.
Le fibre isiholela ngqo enzuzweni elandelayo, okungukuthi ukulawula amazinga kashukela egazini futhi iphinde ihlanze umzimba. Ngaphezu kwalokho, inikeza ukusutha, lokhu kuzosenza singadli ukudla okulula phakathi kokudla futhi sibe nempilo engcono yomzimba.
Ngenxa yevithamini B6, siyakwazi ukunciphisa amazinga okucindezeleka, ukukhathazeka, ukucindezeleka nokuqwasha. Ngokusho kochwepheshe, ngokuphakelwa kwerayisi elibomvu, sithola cishe u-20% yenani lansuku zonke le-B6 edingwa umzimba wethu.
Amandla e-antioxidant aleli rayisi eliyingqayizivele mahle, ukulwa nemiphumela yama-radicals mahhala. Lezo ezenza amangqamuzana ethu alimale unomphela, abangele ukuguga ngisho nokuguquka kwezakhi zofuzo futhi ekugcineni umdlavuza kwezinye izimo. Yingakho ukusetshenziswa njalo kwama-antioxidants kusiza ukuvimbela ukuguga kwesikhumba kanye nokunye ukulimala kwamangqamuzana okungathi sína.
Contraindication
Sesiyazi kakade ukuthi kuyini, ukuthi kuphekwe kanjani, ukuthi yini ehlinzekayo kanye nezinye izinzuzo zayo, kahle, manje konke okushodayo ukuphrinta okuncane kwalokhu kudla okungavamile. Futhi kungenxa yokuthi ifana kakhulu nerayisi elimhlophe elivamile lokuphila, kodwa nge-tint ebomvu elenza libe elikhethekile kakhulu, kokubili ukunambitheka kanye nezinga lokudla okunomsoco.
Leli rayisi lisetshenziswa njalo emazweni athile ase-Asia, kodwa ngemva kophenyo oluningana kuyaziwa ukuthi uma sikhulelwe, akufanele sidle leli rayisi elibomvu noma ufulawa walo. Ayiboniswa futhi ezinsaneni, izingane noma uma sidla ibele.
Ngaphandle kwalokho, ukusetshenziswa kwaleli rayisi kungabangela imiphumela ethile emibi njengokuqunjelwa, isilungulela, ikhanda elibuhlungu, igesi ngisho nesiyezi.
Ochwepheshe babonisa ukuthi lokhu okusanhlamvu kungadala uhlobo oluthile lokusebenzelana okungalungile notshwala, i-grapefruit, namakhambi nezithako, kanye nemithi efana ne-Gemfibrozil, imithi ye-hepatoxic, i-Cyclosporine, i-Cytochrome Inhibitors, phakathi kwabanye.