Okuqukethwe
Ukudla kwelayisi kwe-MINI (irayisi kuphela)
Bilisa ingilazi yelayisi bese uyidla emini ngezingxenye ezincane, ugeze ngejusi ye-apula esanda kufinywa ngaphandle koshukela. Uma leli nani lokudla kosuku linganele kuwe, ungangeza ama-aphula ama-2-3 kokudla okuncane kwansuku zonke, okungcono okuluhlaza.
Ubude besikhathi sokudla kwerayisi kule nguqulo busuka osukwini olulodwa kuya kwezintathu. Ukudla kosuku olulodwa (usuku lokuzila ilayisi) kungaphindwa kanye ngesonto, ukudla kwezinsuku ezintathu - kanye ngenyanga.
Iningi lezazi zokudla zikhetha inketho yosuku olulodwa ezinhlelweni zazo.
Ukudla kwelayisi kwe-MAXI (irayisi enezithasiselo)
Uma ulithanda kakhulu ilayisi futhi ufuna "ukuhlala elayisi" isikhashana, ngokwesibonelo, isonto, ukhetho lwerayisi "enezithasiselo" lukufanele.
Kulokhu, ubilise ama-500 g werayisi ngosuku. Ngesikhathi sokubilisa noma ngemuva kokuthi yengezwe elayisi. Ububanzi bemikhiqizo buncike kuresiphi oyikhethayo. Ungacabanga futhi ulungise inani elikhulu lezitsha ezisekelwe elayisi. Ngakho-ke, akunzima ukusekela ukudla kwerayisi ngenguqulo "elula".
Kepha ngasikhathi sinye, kufanele kubhekwe izimo ezimbalwa:
- inani eliphelele lazo zonke izengezo akufanele leqe ama-gramu angama-200 ngosuku;
- phakathi kokudla okuyinhloko, ungadla kuze kube uhhafu wekhilogremu lesithelo. Ngosuku, hhayi kanye!
- phuza amajusi asanda kufinywa angenashukela (okuhle kunawo wonke ama-apula), itiye elingenawo ushukela, amanzi - amaminerali alula nalawo angenawo amakhabhoni.
Kule nguqulo, ukudla kwelayisi kuhlala kusuka ezinsukwini eziyi-7 kuye kwezingu-10, futhi kufanele kungaphindwa kaningi ezinyangeni ezimbili. Ngenxa yalokho, ungalahlekelwa isisindo esingafika kumakhilogremu amathathu ngesonto.
Izinhlobo ezinhle zelayisi
Ukudla ilayisi, kungcono ukusebenzisa irayisi elinsundu: ngokungafani nelayisi elimhlophe, liqukethe inani elanele lamavithamini B.
Ubani osengozini?
Abanye abantu bayelulekwa ukuthi futhi bathathe izithasiselo ze-potassium ngesikhathi sokudla kwelayisi ukuze ukushoda kwalesi sici esibalulekile kungakheki emzimbeni. Futhi kukhona labo ukudla irayisi ngokuvamile contraindicated. Ukudla kwe-Mono, okubandakanya ukudla kwelayisi, akunconyelwe izingane, omama abakhulelwe nabancelisayo, kanye nabantu abaphethwe yi-gastritis kanye ne-peptic ulcer disease.