Abo bafuna ukuhlula ngamapounds angaphezulu kwaye bengenakonakalisa impilo, kuyafaneleka ukubeka ingqalelo kwimveliso enomdla kakhulu - irayisi enobuninzi kwaye isebenzise ukulahleka kwesisindo
Iyintoni i-rice ebomvu kwaye kutheni iluncedo?
Ixabiso lelayisi njengomkhiqizo wokutya ligqitywa yiyo:
- ngumthombo we-carbohydrate kwaye unika umzimba amandla;
- iqulethe i-micronutrients kunye namavithamini , anokuzalisa zonke izicelo zomzimba;
- kususa i-slag, ityuwa kunye namanzi amaninzi.
Nangona kunjalo, xa uhlambulula kwiidokisi kwaye xa ugawula, irayisi ilahlekelwa yinto efanelekileyo. Ngoko ke, kunenzuzo ngakumbi ukusebenzisa irayisi emdaka okanye emdaka engazange iqhutywe. Uhlobo oluphambili oluvela kumntu omhlophe ungumnxeba we-glycemic index. Ukuba udla ukukhishwa kwerayisi emhlophe, emva kweyure okanye ezimbini emva koko kukho ukuziva kunzima ukulamba. Ilayisi leBrown ligcina ivakalelwa ixesha elide. Kutheni oko?
Inkcazo yeGlycemic - isalathisi sezinga lokucoca kwemveliso kwi-glucose ecocekileyo. Ukuba oko kwenzeka ngokukhawuleza, i-insulin iveliswa, apho izondlo zihanjiswa ngokukhawuleza kwiimisipha kunye nezicubu ngegazi-kwaye zigcinwa njengamafutha. Kwaye umzimba uphinde udinga ukutya.
Iimveliso ezinomlinganiselo ophantsi we- glycemic uhla kancane kancane, ukukhululwa ngokukhawuleza kwe-insulin kunikezela inkqubela phambili yezondlo kunye nokuvakalelwa kwexesha elide. Le propati ikuvumela ukuba usebenzise irayisi ebomvu ngokusetyenziselwa ukulahleka kwesisindo: izidlo ezisekelwe kulo azihambelani nendlala ephazamisayo.
Ukupheka irayisi enobuninzi ekulahlekeni kwesisindo?
Irayisi e-Brown, esetyenziselwa ukutya ukulahleka kwesisindo ihlala ingcolileyo kwaye i-cereal engaphili, into enjengeembewu elukhumbeni. Ngoko ke, kufuneka ilungiswe kakuhle. Kukho imfihlelo emininzi.
Ngaphambi kokupheka, irayisi ithwebile kwaye ivuvule kwiiyure ezi-1 ukuya kwii-2.
Ukupheka, thatha isigodlo ngeendonga ezininzi, ukuze loo mveliso ingatshisi.
Ukutya okuzimeleyo, umlinganiselo uthathwa: 1 ingilazi ye-cereal nganye kwisiqingatha-litre yamanzi abilayo. Pheka imizuzu engama-30, uze uphuphuke malunga neyure. Unokubangela ukuba ubilise kwaye ubeke ehovini imizuzu engama-45.
Ukulungiswa, umyinge wamanzi irayisi uza kuba yi-1: 5, emva kokuba irayisi yokupheka yehora ikhefu ihlanjwe ngamanzi ashushu kwaye ikhuphuke.
Kungakhathaliseki indlela yokupheka irayisi enobuninzi ekulahlekeni kwesisindo, ukutya okusekelwe kuyo okanye ukutya ngokuqhelekileyo kuyasebenza kwaye ngeveki kukuvumela ukuba ulahlekelwe yinye ukuya kweyesibili ukuya kweyine ukuya kwiihilogram ezinhlanu.