Ilayiti ifakwe kwiluhlu lwezityalo ezidumileyo. Isetyenziselwa ukupheka ukupheka iintlobo zeesitya, kodwa ngaphandle kwalowo mveliso uncedo kakhulu kumzimba. Kukho iintlobo ezahlukileyo zale ngqolowa, ngoko kuya kulungele ukufumana ukuba irayisi iyona nto iluncedo ukuyifaka ekudleni kwakho. Kubalulekile ukuba uqaphele ukuba i-cereal ngayinye inokuphikisana nayo, okuqinisekileyo kukufanele ukuyiqwalasela.
Ilayisi elona luncedo kakhulu
- Brown okanye irayisi ephoswe . Le mveliso ifanelekile kubantu abafuna ukunciphisa ubunzima, kuba iqukethe i- fiber eninzi, engabonisi nje kuphela ukuvakalelwa komzimba, kodwa ihlambulula umzimba wee-toxins kunye ne-toxins. Ukongezelela, irayisi ezingaphendulwanga ngamanye amaxesha zingabangela ingozi kwimpilo ngendlela yokuqhawulwa, kodwa oku kuphela kuphela xa ukutya okusanhlamvu kubuninzi.
- Irayisi zasendle . Olu hlobo lokutya lugqirha lulwazi lwaziwa ngokuba ngumsila kwaye ludlalwa njengengqolowa. Iqukethe i-fiber eninzi, i-antioxidants eqinile, ii-vithamini kunye ne-aclic acid. Inkcazo ephantsi ye- glycemic ikuvumela ukuba uyicebise kulabo abanqwenela ukunciphisa umzimba.
- Ilayisi ebomvu . Olunye uhlobo lwe-cereal, elithetha ukuba luninzi lwefiber. Ukubunjwa kubandakanya ezininzi iivithamini, umzekelo, iqela B lichaphazela ngokuqinisekileyo umsebenzi wesimiso senzwa. Le croup ithathwa njenge-antioxidant enamandla. Ilayisi ebomvu ayilona kuphela iipropati ezixhamlayo, kodwa kunye nokuchasene. Awunakuyidla ngobuninzi, njengoko oku kuya kubangela ukutyikitya, kwaye le croup yi-calori ephezulu kunye ne-100 g kukho ii-calories ezingama-360-400.
- Irayisi egazini . Ukuba isisu asinyamezeli ilayisi engaxilwanga, ke kufuneka ukuba ukhethe esi sityalo. Emva kokunyanga, i-80% yezinto ezincedo zigcinwa kuyo. Inzuzo yerayisi enomthi i-fat oil and cholesterol. Uvumelekile ukuba adle abantu abafuna ukujamelana nokukhuluphala.