Okuqukethwe kwe-caloric welayisi namanye amaqiniso athakazelisayo ngakho.

Akungabazeki ukuthi ilayisi umkhiqizo othandwa kakhulu. Kulula ukuthenga: ithengiswa kunoma yisiphi isitolo, okungenani uhlobo olulodwa. Ungakwazi ukupheka izitsha ezihlukahlukene kanye naye - kokubili okumnandi futhi okuyisisekelo. Kuvame ukusetshenziselwa ukudla kwezingane kanye nokudla okuhlukahlukene - okuqukethwe kwekhalori yerayisi kungenzeka.

Ilayisi iqukethe inqwaba yamavithamini nezakhi - i-thiamine, isibonelo, noma i-B2 ne-B6, ama-amino acids, i-potassium, i-phosphorus ... Kanye ndawonye inikeza usizo olubalulekile emzimbeni wethu ngezindlela eziningana: izipikili ziqinisa, intombazane isebenza kangcono, umzimba uhlanza, Kubandakanya usawoti, ngisho nokuncipha izinqubo eziholela ekugugeni isikhumba.

Konke lokhu kusebenza kuzo zonke izinhlobo zelayisi - futhi zinyene, futhi zibomvu, futhi zimnyama. Futhi-ke, kuya elayisi evamile evamile, ejwayelekile kithi ngamunye. Into kuphela kwezinye izinhlobo eziwusizo kakhulu - okumnyama irayisi, iyasiza kakhulu. Lokhu kungenxa yokuthi izingxenye ezingaphezulu zegobolondo zisuswa ngesikhathi sokucubungula. Igobolondo ibumnyama, kodwa kuyo iningi lamavithamini nezakhi zitholakala.

Okuqukethwe kwama-caloric welayisi kuncane kakhulu-into engaba ngu-300Kcal / 100 amagremu. Ngakho-ke, kungadliwa ngokuphepha kulabo abafuna ukulahlekelwa amakhilogremu ambalwa. Umzwa we-saturation, isisindo esiningi - cha, iphupho labo bonke abalahlekelwa isisindo!

Kodwa-ke, kufanelekile ukuthatha indlela yokuqapha ekudleni kwelayisi - lapho sinikelwa ukuba sidle cishe ilayisi elifanayo. Phela, cishe cishe engekho kwi-sodium ebalulekile ekugcineni igciwane emzimbeni. Ngenxa yalokho, ukusetshenziswa ngokweqile kwelayisi kungaholela emiphumeleni engalindelekile ngendlela yokudambiswa kwamanzi. Futhi-ke, kungcono ukuxhumana nomuntu odla ukudla okunomsoco uma uzohlala elayini lokudla. Ukudla kufanele kube nokulinganisela.

Uma nje sithanda irayisi futhi singazami ukunciphisa umzimba, sizibuze ukuthi zingaki ama-khalori aphekwe elayisi, sinezinto eziningi zokupheka ezisebenzisa leli cereal.

Into elula kakhulu ukusebenzisa irayisi njenge-dish side. Kuyinto yonke indawo ukuthi ifanele inyama (futhi cishe wonke umuntu - inkukhu, inyama yenkomo kanye nengulube, isibonelo, ihlangene ngokuphelele), nenhlanzi, nemifino. Ungavame ukubona ukuxuba okufakwe okwakulungisiwe lapho irayisi isetshenziswa khona.

Kodwa okuqukethwe kwekhalori yelayisi akuyona umbuzo obaluleke kunazo zonke uma kuziwa kulolu cereal okumnandi. Ngokuvamile kunalokho, irayisi iyabuzwa ukuthi ungayipheka kanjani.

Umthetho oyinhloko - ilayisi kufanele ibe yingxenye yamanzi. Futhi-ke, ngaphambi kokupheka, ungakhohlwa ukuhlanza irayisi kahle ngamanzi abandayo - mhlawumbe hhayi kanye. Ngezinhlobo ezahlukene zelayisi, inqubo ihluke kakhulu - irayisi elimnyama elikhungathekile liyaphakanyiswa ukupheka imizuzu engu-12, ishiya "ukuhamba" komunye okuningi. Irayisi eline-steamed iphekwe isikhathi eside - cishe imizuzu engu-25. I-brown - pre-wet kufanele ifakwe imizuzu engu-15-20 emanzini abandayo ngosawoti bese upheka. Iphekwe isikhathi eside kakhulu - cishe imizuzu engu-40-45.

Mangaki amakhilogremu elayisi abilisiwe - okufana nokufana nelayisi elomile. Lapha futhi umbala wezinhlamvu uzoba yisihluthulelo - umnyama ubisi, ama-calories angaphansi. Ngakho-ke, emfuleni omhlophe okusanhlamvu- 330 kcal, nasendle - cishe ngo-285. Ngakho-ke, ngokudla noma usuku lokuzila, izinhlobo ezimnyama zizokwenza okungcono kakhulu.

Ukuze ugcine izindawo eziningi eziwusizo zerayisi ngangokunokwenzeka ngenkathi upheka, kuyanconywa ukuthi uyipheke ku-boiler kabili. Lokhu kulula kakhulu: udinga ukugeza irayisi, uwuthele kube isitsha esikhethekile selayisi - kubizwa futhi usethe isikhathi - kuye ngokuthi uhlobo lomlayisi. Uma irayisi ipheka, udinga usawoti yona nayo yonke into - ungayisebenzisa. Le ndlela yokupheka ibuye ifanele ngoba irayisi ayidingi ukuqhutshwa, ngeke ishise futhi ngeke ihlangane ndawonye.

Ukuze ungaboni ukudumala kusuka kumkhiqizo, kufanele uqaphele ngokucophelela lokho okukhethile - unake kuphela okuqukethwe kwekhalori yerayisi, kodwa futhi nombala. Abanye abakhiqizi babhala emaphakheji, ngoba kungenzeka kanjani ukusebenzisa lolu hlobo - ngokuqinisekile, kulula kakhulu. Phela, ilayisi ye-soup-harcho ngeke ibheke kakhulu njengehlobiso enhlanzi, isibonelo - itholakala kakhulu.

Bon appetit!