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Irayisi kukutya okutya okuphambili kwaye iyinxalenye yokutya okutya imihla ngemihla okungaphezulu kwesiqingatha sabemi behlabathi. Ukuguquguquka kwayo, ukufumaneka kwayo kunye nokukwazi ukuziqhelanisa nazo naziphi na izitya ezinencasa yile nto yenza irayisi ibe sisithako esiyintloko sokutya konke.
Irayisi, ingakumbi irayisi emhlophe esiyitya phantse yonke imihla, inezimbiwa ezimbalwa kakhulu kuba iyacokiswa, okuthetha ukuba ikhoba layo, ibran kunye nentsholongwane ziyasuswa ngexesha lokugaya.
Izifundo zibonise ukuba iinkozo ezicokisekileyo zinxulunyaniswe nokutyeba kakhulu [1] [Mbini] . Kananjalo, iinkozo ezicoliweyo ezifana nerayisi emhlophe ziyimithombo yeecarbohydrate kunye neekhalori ezingenanto ezineevithamini kunye neeminerals ezimbalwa.
Kodwa zikho ezinye iindlela ezisempilweni zokhetho kwilayisi ezinokunceda ukuhlangabezana neenjongo zakho zempilo. Sidwelise ezinye zeendlela ezinempilo zerayisi onokuzibandakanya kukutya kwakho kwemihla ngemihla.
1. Uquinoa
Iquinoa yenye yezona zinto zidumileyo zokutya ezaziwa ngexabiso lazo eliphezulu lesondlo. Ayinagluten kwaye iphezulu kwiiproteni kunerayisi. Inazo zonke i-amino acid ezilithoba ezenza ukuba ibe lukhetho lweprotein elungileyo kubantu abatya inyama [3] .
Indlela yokupheka: Kwisiqingatha sesitya sequinoa yongeza iikomityi ezimbini zamanzi kwaye ubilise. Gubungela isitya kwaye unciphise ubushushu. Yimise imizuzu embalwa de kufakwe amanzi. Susa emlilweni kwaye uvumele ukuba uphumle imizuzu emihlanu. Unokongeza imifuno oyikhethileyo ngelixa ubilayo iquinoa.
2. Irhasi
Irhasi ine-chewy texture kunye nencasa yomhlaba, kwaye iqulethe inani eliphezulu leprotein kunye nefayibha kunerayisi. Ikwanayo nenani elifanelekileyo le-iron, i-magnesium, i-potassium, ifayibha, i-calcium kunye nezinye iivithamini kunye neeminerali eziyimfuneko [4] .
Indlela yokupheka : Yongeza iikomityi ezine zamanzi kwisiqingatha sesitya serhasi. Yibilise imizuzu embalwa kwaye unciphise ubushushu. Pheka irhasi imizuzu engama-25 ukuya kwengama-30 de ithambe. Susa ubushushu kwaye ukhuphe amanzi agqithisileyo kwirhasi ngaphambi kokuwachitha.
3. Mzala
ICouscous yimveliso yokutya okuziinkozo eyenziwe ngengqolowa yedurum ecoliweyo okanye umgubo we-semolina. Zintathu iintlobo zomzala ezibandakanya iMoroccan, iLebhanon kunye ne-Israeli. Umzala ogcwele ingqolowa lukhetho olunempilo kuba usisityebi kwifayibha kunye neeprotheyini kunohlobo oluqhelekileyo lomzala.
Indlela yokupheka: Kwisiqingatha sesitya secouscous yongeza isiqingatha sesitya samanzi kwaye usizise emathunjini. Susa emlilweni kwaye vumela umzala wakho aphumle imizuzu emi-5 ngaphambi kokukhonza. Ungongeza imifuno oyikhethileyo ngelixa ubilayo umzala.
Ref yomfanekiso: Thekitchn
4. Shirataki irayisi
Irayisi yeShirataki yenye indlela esempilweni yerayisi. Irayisi ye-Shirataki yenziwa ngengcambu ye-konjac kwaye ityebile kwi-glucomannan, ifayibha yendalo, enyibilikayo enokutya. IGlucomannan inoluhlu olubanzi lwezibonelelo zezempilo eziye zaboniswa ukukhusela izifo ezininzi ezinganyangekiyo [5] .
Indlela yokupheka: Hlanganisa irayisi ye-shirataki ngokufanelekileyo kwaye uyibilise umzuzu omnye. Kwipani ukufudumeza irayisi kubushushu obuphakathi de ibe yomile. Ungakhonza irayisi ye-shirataki kunye neminye imifuno eshukumayo.
5. Ikholifulawa enexabiso
Ikholifulawa enexabiso lelinye indlela ebalaseleyo yerayisi. Icauliflower ngumthombo olungileyo wevithamini C, ifayibha, imanganizi, i-potassium kunye nevithamin K enegalelo kwizibonelelo zayo ezininzi zezempilo [6] . Ubume kunye nokubonakala kwecauliflower enexabiso lijongeka njengokufana nerayisi ephekiweyo, ke unokutshintsha ngokulula nerayisi.
Indlela yokupheka: Hlamba usike icauliflower ibe ngamaqhekeza amaninzi kwaye uwagcobe. Emva koko pheka icauliflower e-riced kubushushu obuphakathi kunye neoyile encinci. Pheka de icauliflower enexabiso ibe ithenda kwaye imdaka.
6. Iklabishi egayiweyo
Ikhaphetshu ixhaphake kakhulu eyenza ukuba ibe yeyona ndlela ilungileyo yokufumana irayisi. Ikhaphetshu inefibre eninzi, ivithamin C, ivithamin K, ikhalsiyam kwaye inezixa ezincinci zevithamini A, isinyithi kunye nemagniziyam [7] .
Indlela yokupheka: Hlamba usike ikhaphetshu. Emva koko uyipheke ngeoyile encinci kubushushu obuphakathi de ibe ithambe. Ungabhangqa ikhaphetshu ngemifuno, amaqanda kunye nenyama engenamafutha.
7. I-broccoli enexabiso
I-broccoli enexabiso lelinye indlela esempilweni yerayisi. I-Brokholi yindawo yamandla esondlo epakishwe iivithamini, iiminerali kunye nee-antioxidants. Le veggie isondlo lulongezo olusempilweni kwindlela otya ngayo nokuba iphekiwe okanye iluhlaza [8] .
Indlela yokupheka: I-grate i-broccoli kwaye emva koko uyipheke ngobushushu obuphakathi kunye neoyile encinci.
Ref yomfanekiso: Ukukhanya kokupheka
8. Farro
I-Farro ingqolowa yengqolowa enevumba le-nutty kunye nokuthungwa okungafunekiyo. Yindlela efanelekileyo esempilweni yerayisi. I-Farrois igcwele iiprotheyini, ifayibha, iivithamini, iiminerali kunye nee-antioxidants [9] .
Indlela yokupheka: Yongeza iikomityi ezintathu zamanzi kwisiqingatha sesitya se-farro eyomileyo. Yizise kwimathumba kwaye uyipheke ide ithambe.
9. Freekeh
I-Freekeh ingqolowa iphelele etyebile kwizondlo ezininzi ezifana ne-iron, calcium, zinc, fiber, magnesium kunye ne protein. I-Infact, i-freekeh iqulethe iiprotheni ezininzi kwaye iphindwe kabini inani le-fiber kune-quinoa.
Indlela yokupheka: Dibanisa enye indebe ye-freekeh neekomityi ezimbini zamanzi. Yibilise imizuzu embalwa kwaye unciphise ubushushu. Yimile kwaye upheke imizuzu engama-20.
Ref umfanekiso: ebay
10. Ingqolowa yaseBulgur
Ingqolowa yaseBulgur yingqolowa eshicilelweyo eyenziwe ngengqolowa eyomileyo, eqhekekileyo. Iphantsi kwiikhalori kwaye inendlela efanayo kunye nencasa yerayisi. Ingqolowa yaseBulgur yindawo elungileyo yemagniziyam, isinyithi, imanganizi kunye nefayibha. Inika uluhlu lwezibonelelo zezempilo njengokukhuthaza impilo yentliziyo, ukuphucula ukwetyisa, ukunceda ukunciphisa umzimba njl [10] .
Indlela yokupheka: Kwisitya songeza iikomityi ezimbini zamanzi kunye nekomityi yengqolowa yebulgur. Pheka phezu kobushushu obude kude kube yithenda. Ukucoca amanzi agqithisileyo kwingqolowa ye-bulgur ngaphambi kokukhonza.
Ukushwankathela...
Iquinoa, ingqolowa ye-bulgur, irhasi, ikhaphetshu ecoliweyo, icauliflower eneerayisi, kunye ne-broccoli eneerayisi, njl njl. Zama ukudibanisa ezi ndlela zinesondlo kwaye zisempilweni kukutya okutyayo imihla ngemihla.
