Labo abafuna ukuhlukanisa amakhilogremu amancane ngokushesha futhi ngaphandle kwemonakalo empilweni, kufanelekile ukunaka umkhiqizo othakazelisayo kakhulu - ilayisi elibomvu futhi ulisebenzise ukuze ulahlekelwe isisindo
Iyini ilayisi elibomvu futhi kungani liwusizo?
Inani lelayisi njengomkhiqizo wokudla lithathwa yiqiniso lokuthi:
- umthombo wama-carbohydrate futhi unikeza umzimba amandla;
- iqukethe micronutrients ewusizo kakhulu namavithamini , engagcwalisa zonke izicelo zomzimba;
- isusa i-slag, usawoti kanye namanzi amaningi.
Kodwa-ke, uma uhlanza kusuka kuma-husks nalapho ugaye, ilayisi ilahlekelwa iningi lazo ezifanele. Ngakho-ke, kuyasiza kakhulu ukusebenzisa ilayisi elibomvu noma elibomvu elingakaqanjwanga. Umehluko walo oyinhloko osebenza naye omhlophe yinkomba ephansi ye-glycemic. Uma udla ukukhishwa kwelayisi omhlophe, khona-ke ihora noma amabili kamuva kunomzwa olambile wendlala. Irayisi elibomvu ligcina umuzwa wokuzizwa isikhathi eside. Kungani lokho?
Inkomba ye-glycemic - isingeniso sokulinganisa kwemikhiqizo ku-glucose ehlanzekile. Uma lokhu kwenzeka ngokushesha, i-insulini ikhiqizwa, lapho izakhi ezitholakala khona ngokushesha zithunyelwa emisipha kanye nezicubu ngegazi - futhi lapho zigcinwa njengamafutha. Futhi umzimba uphinde udinga ukudla.
Imikhiqizo ene- index ephansi ye- glycemic ihla kancane kancane, ukukhululwa kancane kancane kwe-insulin kunikeza intuthuko encane yezakhi kanye nomqondo wokuzonda isikhathi eside. Le ndawo ikuvumela ukuba usebenzise irayisi elimnyama ngokuphumelelayo kokudla kwesisindo: izidlo ezisekelwe kuso azihambisani nokucindezeleka kwendlala.
Indlela yokupheka irayisi eluhlaza okwesisindo?
Irayisi e-Brown, esetshenziselwa ukudla okuyisisindo, isalokhu ingcolile futhi i-cereal engaphenduliwe, into enjengembewu esikhumbeni. Ngakho-ke, kufanele ilungiselelwe kahle. Kunezimfihlo eziningana.
Ngaphambi kokupheka, irayisi idonswe futhi ivuvuke amahora angu-1 kuya kwangu-2.
Ukupheka, thatha ipanini ngezindonga ezinzima, ukuze umkhiqizo ungashisi.
Ukuze kube nesidlo esizimele, isilinganiso sithathwa: 1 ingilazi ye-cereal ngehora-litre yamanzi abilayo. Pheka imizuzu engama-30, bese ushukela cishe ihora. Ungaletha emathumba bese ufakwa kuhhavini imizuzu engu-45.
Ukuze uhlobise, isilinganiso se-rice-water sizoba yi-1: 5, ngemva kokulayishwa irayisi lesigamu sehora-hhafu sageza ngamanzi ashisayo futhi siphume.
Kungakhathaliseki ukuthi upheka kanjani ilayisi elimnyama ukuze ulahlekelwe isisindo, ukudla okusekelwe kuso noma ukudla njalo kusebenza futhi kungakapheli isonto kukuvumela ukuba ulahlekelwe ngamakhilogremu amabili kuya kwamanye amahlanu.