Ilayisi ifakwe ohlwini lwezitshalo ezidumile kakhulu. It isetshenziswa ekuphekeni ukupheka ezihlukahlukene izitsha, kodwa ngaphandle kwalokhu umkhiqizo ewusizo kakhulu umzimba. Kunezinhlobo ezahlukene zale cereal, ngakho-ke kuyoba kufanelekile ukuthola ukuthi irayisi iyona ewusizo kakhulu ukuyifaka ekudleni kwakho. Kubalulekile ukuphawula ukuthi isitshalo ngasinye sinokuphikisana kwayo, okumele kudingeke kucatshangelwe.
Irayisi eliwusizo kakhulu
- Irayisi elimhlophe noma elingenapolitiki . Lo mkhiqizo ufanelwe abantu abafuna ukunciphisa umzimba, ngoba uqukethe i- fibre eningi, engagcini nje kuphela ukunikeza umuzwa wokushisa, kodwa futhi uhlanze umzimba wezinto eziyingozi kanye nobuthi. Ngaphezu kwalokho, irayisi elingaphenduki ngezinye izikhathi lidala ingozi empilweni ngendlela yokuqothulwa, kepha lokhu kuphela lapho okusanhlamvu kudla khona ngobuningi.
- Irayisi lasendle . Loluhlobo lwe-cereal lwesayensi alubizwa ngokuthi irayisi futhi ngokuvamile lubhekwa njengokusanhlamvu. Iqukethe i-fibre eningi, i-antioxidants eqinile, amavithamini ne-folic acid. Inkomba ephansi ye- glycemic ikuvumela ukuthi uyincoma kulabo abafisa ukwehlisa isisindo.
- Irayisi elibomvu . Olunye uhlobo lwe-cereal engasetshenziswanga, okusho ukuthi ine-fibre eningi. Ukwakhiwa kuhlanganisa amavithamini amaningi, isibonelo, iqembu B lithinta kahle umsebenzi wesimiso sezinzwa. Le croup ibhekwa njenge-antioxidant enamandla. Irayisi elibomvu alinalo kuphela izakhiwo eziwusizo, kepha futhi nokuphikisana. Awukwazi ukuwudla ngobuningi obukhulu, njengoba lokhu kuzobangela ukuqunjelwa, futhi le croup iyi-calori ephakeme futhi i-100 g kunezinombolo ezingu-360-400.
- Irayisi elithambile . Uma isisu singakubekezeli ilayisi elingenalutho, kufanelekile ukukhetha lesi sitshalo. Ngemuva kokwelashwa, izinto ezingu-80% eziwusizo zigcinwa kuyo. Inzuzo yerayisi eline-steamed ukungabi khona kwamafutha ne-cholesterol. Uvumelekile ukuba adle abantu abafuna ukubhekana nokukhuluphala ngokweqile.