12 Izinzuzo Zezempilo Zerayisi Elimnyama

Ilayisi lijatshulelwa emhlabeni wonke, kanti izinhlobo ezimhlophe zithandwa kakhulu. Kodwa-ke, irayisi elimnyama liyindlela ehlukile futhi enempilo okufanele uyithole. Ilayisi elimnyama linikeza ukudla okunomsoco okukhethekile kanye nezinzuzo zezempilo ezilenza libe isengezo esihlakaniphile ekudleni komuntu. Kulesi sihloko, sihlola izinzuzo zokudla okunomsoco okuthakazelisayo zelayisi elimnyama nezindlela eziningi ezingathuthukisa impilo nokuphila kahle.

Inani leNutrition

Irayisi elimnyama ingenye yezinhlobo zerayisi ezinomsoco kakhulu ezitholakalayo. Ibizwe ngokuthi i-superfood ngenxa yokwakheka kwayo okunomsoco okumangalisayo. Uma kuqhathaniswa nerayisi elinsundu elivamile, irayisi elimnyama linamaprotheni amaningi, okusansimbi, kanye ne-fibre. Ama-anthocyanins anesibopho sombala wawo onsomi omnyama nawo ahlinzeka ngama-antioxidants anamandla. Izakhi ezizuzisayo kulayisi elimnyama zihlanganisa:

• Amavithamini B afana ne-riboflavin, i-niacin, ne-folic acid: Lezi zisekela ukukhiqizwa kwamandla kanye nempilo yobuchopho.
• Vitamin E: Lokhu fat-encibilikayo amavithamini athuthukisa amasosha omzimba futhi isebenza njenge-antioxidant.
• I-beta-carotene: I-pigment enikeza izithelo nemifino umbala osawolintshi inenzuzo emehlweni.
• Ama-Anthocyanins: Lawa ma-flavonoid Antioxidants asiza ukuvikela amaseli emonakalweni.
• Amaminerali afana ne-calcium, i-phosphorus, i-zinc, i-magnesium, i-manganese, i-potassium, insimbi nethusi: Lolu hlu olubanzi lwamaminerali lusekela amandla amathambo, impilo yegazi, ukusebenza komzimba, kanye nokuthuthwa komoyampilo.
• Ama-amino acids: Irayisi elimnyama liqukethe wonke ama-amino acid ayi-9 adingekayo ukuze akhe amaprotheni amasha nemisipha.
• Amafutha aphilile: Amafutha amancane e-monounsaturated kanye ne-polyunsaturated anikeza amandla futhi asekele impilo yenhliziyo.

Uma ubheka ukuwohloka komsoco wekota yenkomishi yerayisi elimnyama elingaphekiwe, uthola cishe ama-calories angu-173, amagremu angu-38 wamacarbohydrates, amagremu angu-5 amaprotheni, amagremu angu-3 efayibha, kanye negremu elilodwa likashukela. Inesodium ephansi, inamamiligremu angu-4 kuphela ngokuphakelwa ngakunye.

Izinhlobo zezinhlamvu ezinde zivame ukuba nenkomba ephansi ye-glycemic, okusho ukuthi i-glucose erayisi elimnyama imunca kancane ukuze inikeze amandla aqhubekayo kunokuba ama-spikes namadiphu. Lokhu kunikezwa kukaphethiloli okuqhubekayo kwenza kube kuhle ekulawulweni kwesifo sikashukela.

12 Izinzuzo Zezempilo Zerayisi Elimnyama

Ngenkathi amaqiniso okondleka nikeza ukuqonda okubalulekile ekubunjweni kokudla, ukuhlola izinzuzo zezempilo eziqinisekisiwe kuveza yonke indaba. Uma kukhulunywa ngerayisi elimnyama, ngaphezu kokudla okunomsoco, irayisi elimnyama linikeza izinzuzo eziningi zezempilo ezisekelwe ebufakazini:

1. Umthombo Omuhle Wamaprotheni Ne-Iron: Ngamagremu angu-9 wamaprotheni ku-100-gram ngayinye, irayisi elimnyama linikeza amaprotheni amaningi kunerayisi elinsundu. Iphinde ilethe insimbi eqinile engu-3.5 milligrams. Le mineral isiza ukuthutha umoya-mpilo kuwo wonke umzimba ukuze kukhiqizwe amandla. Ama-amino acid kumaprotheni erayisi elimnyama abalulekile ekugcineni izicubu zomzimba nokulungisa umonakalo.
2. Igcwele Antioxidants: Ucwaningo luthole irayisi elimnyama ukuthi libe namazinga aphezulu e-antioxidant phakathi kwezinhlobo zelayisi. Ama-anthocyanins aboniswe ukulwa nengcindezi ye-oxidative ebangelwa ukulimala kwama-radical mahhala. Lokhu kungasiza ekwehliseni ubungozi bezifo ezifana ne-Alzheimer's, isifo senhliziyo, neminye imidlavuza ethile. Ngaphandle kwama-anthocyanins, irayisi elimnyama liqukethe ama-flavonoid engeziwe, ama-carotenoids, namanye ama-antioxidants.
3. Ihlanganiswe nama-Amino Acids: Ama-amino acid angu-18 atholakala elayisi elimnyama abalulekile emisebenzini ehlukahlukene yomzimba, okuhlanganisa ukulungisa izicubu, ukuvuselelwa kwamangqamuzana, ukwakhiwa kwemisipha, nokukhiqizwa kwamahomoni. Ama-amino acid nawo asiza ekugcineni amazinga anele wamandla.
4. Isekela Impilo Yenhliziyo: Ucwaningo lubonisa ukuthi irayisi elimnyama lizuzisa impilo yenhliziyo ngo ilawula i-cholesterol kanye namazinga e-triglyceride. I-cholesterol enempilo kanye namazinga kashukela egazini anciphisa izingozi zokuhlaselwa yinhliziyo, unhlangothi, kanye ne-atherosclerosis. Ngokocwaningo, ukusetshenziswa njalo kwerayisi elimnyama nakho kungavimbela ukunqwabelana koqweqwe oluyingozi emithanjeni.
5. Ilungele Amehlo: Uvithamini E nama-carotenoid, njenge-zeaxanthin ne-lutein, erayisi elimnyama akhuthaza impilo yamehlo. Lezi zakhi zomsoco zivikela ekuwohlokeni kwe-macular okuhlobene neminyaka, okuyimbangela evamile yobumpumputhe. Ama-antioxidants erayisi elimnyama nawo avikela amehlo emisebeni ye-UV elimazayo.
6. Ukulwa Nokuvuvukala: Ososayensi bathole ukuthi ama-anthocyanins namanye ama-antioxidants erayisi elimnyama asiza ukunciphisa ukuvuvukala futhi andise ukukhiqizwa kwezinhlanganisela ezilwa nokuvuvukala. Lokhu kungasiza ukwelapha izifo ezihlobene nokuvuvukala okungapheli futhi kuqinise ukuzivikela komzimba ekuthelelekeni.
7. Isekela Ukwelashwa Komdlavuza: Ucwaningo oluningana lubonisa ukuthi ama-anthocyanins erayisi elimnyama angavimbela ukukhula nokusabalala kwamangqamuzana omdlavuza. Uma isetshenziswa kanye nokwelashwa okuvamile, irayisi elimnyama lingasiza ekuvimbeleni ukuqubuka kwe-metastasis kwezinye izicubu. Ucwaningo lukhombisa ngokuqondile isithembiso ekucindezeleni ukwanda kwamaseli omdlavuza webele.
8. Ithuthukisa Impilo Yesibindi: Isifo sesibindi esinamafutha sihlotshaniswa nokunqwabelana kwamafutha kumaseli esibindi. Ngokusho kocwaningo, ama-antioxidants erayisi elimnyama anganciphisa lokhu kufakwa kwamafutha ayingozi esibindi. Ukwengeza, imisoco yerayisi emnyama isiza ukubuyisela umsebenzi ojwayelekile wezicubu zesibindi.
9. I-Aids in Digestion: Ngokuqukethwe kwayo kwe-fiber eyanele, irayisi elimnyama likhuthaza ukuhamba kwamathumbu njalo futhi likhulule ukuqunjelwa. I-fibrous bran igcwala amanzi ukuze ingeze inqwaba esitulweni futhi isuse imfucuza emzimbeni, ithuthukise impilo yamathumbu futhi ivimbele ukuqunjelwa okungakhululeki.
10. Isusa ubuthi emzimbeni: Ukutholakala okucebile kwama-antioxidants erayisini elimnyama kusiza izinqubo zemvelo zokuqeda ubuthi emzimbeni. Lezi zakhi ezisekelwe ezitshalweni zibopha ubuthi obuyingozi futhi zenze kube lula ukuphuma kwazo ngomchamo nangendle, ngaleyo ndlela kwehlisa ingozi yezifo.
11. Ingqondo Enempilo: Ucwaningo lubonisa ukuthi imisoco yerayisi elimnyama, njenge-anthocyanins nama-amino acid, ingakhuphula inkumbulo, igxile, nekhono lokufunda. Ama-antioxidants avikela amangqamuzana obuchopho ekunciphiseni okuhlobene neminyaka, esiza ukugcina amakhono okuqonda njengoba ukhula.
12. Izinzuzo Zokulawulwa Kwesifo Sikashukela: Kulabo abanakho sikashukela, irayisi elimnyama lilawula ushukela wegazi ngenxa yenkomba yayo ephansi ye-glycemic kanye nezakhiwo eziyingqayizivele. Isitashi simuncwa kancane kancane, sigwema ama-spikes. Irayisi elimnyama liphinde lithuthukise ukuzwela kwe-insulin kanye nokuhanjiswa kweglucose kumaseli. Ucwaningo lubonisa ukuthi ama-anthocyanins avimbela ama-enzymes wokugaya isitashi, anciphisa ukumuncwa kwe-glucose.

Isiphetho

Nakuba ingavamile njengezinye izinhlobo zelayisi, irayisi elimnyama ngokuqinisekile lifanelekile ukungeza ekudleni kwakho ngenxa yezinzuzo zalo ezinkulu. Iletha amandla e-antioxidant, i-fibre, insimbi, namaprotheni angenakuqhathaniswa nerayisi elimhlophe noma elinsundu. Izinzuzo zezempilo zerayisi elimnyama zihlanganisa ukuqinisa ukusebenza kwenhliziyo nesibindi, ukuthuthukisa ukugaya, ukulwa nokuvuvukala, ukuvikela amehlo nempilo yobuchopho, ukulawula isifo sikashukela, ngisho nokusekela imishanguzo yomdlavuza. Qaphela amasayizi wesabelo, njenganoma yimuphi umthombo we-carb, futhi khumbula ukuphuza amanzi amaningi. Uma kungenjalo, ukuhlanganisa irayisi elimnyama elinomsoco ohlelweni lwakho lokudla kuyindlela elula yokuthuthukisa inhlalakahle yakho yonke.