Ilayisi eBrown: Isondlo, Izibonelelo zezeMpilo kunye neeresiphi

Amagama Aphezulu Ebantwaneni

Umgangatho:

Umhla Wokuzalwa:

Thumela

Ndithumele Nge-Imeyile Veza Kwindawo

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Irayisi (iOryza sativa) sisikhwebu sokutya okuziinkozo okusapho lakwaPoaceae. Irayisi sesona sitya sixhaphakileyo esityiwa ngabantu abangaphezulu kwesiqingatha sabantu behlabathi ngenxa yokuguquguquka nokufumaneka kwayo [1] . Irayisi inendawo ethambileyo, ehlafunekayo, inokudibanisa nayo nayiphi na incasa kunye nesinongo, yongeza into ekutyeni okunje ngeesuphu, iisaladi kunye necasseroles, kunye nezincoma izitya ezahlukeneyo.

Ilayisi iza ngeendlela ezahlukeneyo, ubukhulu kunye nemibala. Kukho iintlobo ezahlukeneyo zerayisi. Nazi ezinye zeentlobo eziqhelekileyo zerayisi:

• irayisi emdaka - Luhlobo lwerayisi epheleleyo enezakhamzimba ezininzi kunerayisi emhlophe.

• Irayisi ye-Basmati - Luhlobo oluneenkozo ezinde zerayisi enencasa nevumba elimnandi.

• Irayisi yeJasmine Luhlobo lweenkozo ezinde ezineerayisi (ezibizwa ngokuba yirayisi enencasa) enevumba elilodwa kunye nencasa.

• Irayisi emhlophe -Ilungisiwe yaza irisithi ipolishiwe ene-husk yayo, i-bran kunye ne-germ esuswayo etshintsha incasa, ubume nokubonakala kwerayisi.

• Irayisi emnyama - Ikwabizwa ngokuba irayisi engavumelekanga okanye emfusa enevumba elimnandi, le-nutty kunye nokuntywila.

• Irayisi ebomvu - Olunye uhlobo lwerayisi olunamakhasi abomvu. Irayisi ebomvu inencasa ye-nutty kwaye ihlala ityiwa ingatyhilwanga okanye ikhutshiwe.

• IArborio irayisi -Irayisi eneenkozo ezimfutshane esetyenziswa ngokufuthi kwizidlo zaseNtaliyane.

• Irayisi emnandi - Ikwabizwa ngokuba irayisi encangathi kuba iyanamathela xa iphekiwe. Luhlobo lweenkozo ezimfutshane ezisetyenziswa kakhulu kwizitya zaseAsia.

Ezona ntlobo zerayisi zaziwayo yirayisi emdaka kunye nerayisi emhlophe. Nangona kunjalo, irayisi emdaka kukutya okuziinkozo okupheleleyo okufumene ukuthandwa ngenxa yexabiso lesondlo esiphakamileyo ikwabonelela ngezibonelelo zempilo xa kuthelekiswa nerayisi emhlophe. Kule nqaku, siza kuthetha malunga neenkalo zokutya kunye neenzuzo zezempilo zerayisi emdaka kunye neerayisi zokupheka zerayisi emdaka ukunciphisa umzimba.

Yintoni irayisi emdaka?

Irayisi emdaka yingqolowa epheleleyo engacaciswanga kwaye ingapholiswanga. Olu hlobo lwerayisi lufunyanwa ngokususa umzimba (isigqubuthelo esinzima sokhuselo) kushiya i-bran kunye ne-germ ihleli egcwele izondlo [Mbini] ngokungafaniyo nerayisi emhlophe, enomzimba wayo, i-bran kunye ne-germ isuswe, kukhokelela ekuphulukaneni nezondlo.

Ixabiso lezondlo zerayisi emdaka

I-100 g yerayisi emdaka iqulethe i-82 kcal yamandla kwaye ikwaqulathe:

• I-1.83 g yeprotheni

• I-0.65 g iyonke ye-lipid (amafutha)

• I-17.05 g yeecarbohydrate

• 1.1 g ifayibha

• I-0,16 g iswekile

• 2 mg calcium

• 0.37 mg yentsimbi

• 3 mg isodiyam

• I-0,17 g ye-fatty acids, igcwele

IziBonelelo zezeMpilo zerayisi emdaka

1. Inceda ekunciphiseni ubunzima

Irayisi emdaka iqulethe isixa esifanelekileyo sefayibha. Ukusetyenziswa kwefayibha yokutya kunceda ukugcina isisu sakho sigcwele ixesha elide kwaye kuthintele ukuthanda ukutya okungafunekiyo. Oku kunceda ekwehliseni ubunzima ngenxa yokuba ifayibha ngumnqweno wokunciphisa ukutya kwendalo [3] .

Izifundo zibonise ukuba abasetyhini abatya ukutya okuziinkozo okunobunzima obungaphantsi xa kuthelekiswa nabasetyhini abatya ukutya okuziinkozo okumbalwa [4] .

2. Ukukhuthaza impilo yentliziyo

Irayisi emdaka inefayibha eninzi kunye nezityalo ezibizwa ngokuba zii-lignans ezinokunceda ukwehlisa amanqanaba e-cholesterol kunye nokunciphisa umngcipheko wesifo sentliziyo. Uphononongo lubonakalisile ukuba ukutya ukutya okuziinkozo okupheleleyo njengerayisi emdaka kuphucula ukusebenza kwentliziyo kunye nokusebenza komzimba [5] . Kwakhona, olunye uphononongo lubonakalisile ukuba ukutya ukutya okuziinkozo kunganciphisa umngcipheko wezifo zentliziyo [6] .

3. Ukulawula isifo seswekile

Irayisi emdaka sisalathiso esisezantsi se-glycemic index (GI), esinokunceda ukuthintela umngcipheko wohlobo lweswekile 2 [7] . Isalathiso seGlycemic linyathelo lokukhawuleza okanye kancinci ukutya ukutya kufakwa kunye nokuba anyusa kangakanani amanqanaba eswekile yegazi emzimbeni. Ukutya okuphezulu kwe-GI kugaywa ngokukhawuleza kwaye kufakwe, kubangele ukunyuka kweswekile yegazi kunye nokutya okuphantsi kwe-GI kuthathwe kancinci kwaye akuyi kunyusa amanqanaba eswekile yegazi.

Isifundo sithelekise iswekile esehla egazini yerayisi emdaka kunye nerayisi ecoliweyo. Iziphumo zibonise ukuba irayisi emdaka inexabiso eliphezulu lokutya, i-phytic acid, i-polyphenols kunye neoyile ezenza ukuba kuluncedo kwizigulana ezinesifo seswekile kunerayisi ecoliweyo [8]

4. Uthintela izifo ezinganyangekiyo

Irayisi emdaka ngumthombo ogqwesileyo wee-antioxidants ezinokuthi zinciphise umngcipheko wenani lezimo ezinganyangekiyo ezinje ngesifo sentliziyo, isifo sentliziyo, umhlaza, izifo ezosulelayo, izifo zokuphefumla kunye neswekile [6] .

5. Ukonyusa impilo yokwetyisa

Umxholo wefayibha ekuncedeni irayisi emdaka kulawulo lokuhamba kwamathumbu. Uphononongo olupapashwe kwiJenali yeSayensi yokutya lubonise imiphumo yerayisi emdaka kunye nerayisi emhlophe ngexesha lokugaya. Uphononongo lubonise ukuba umaleko we-bran kwilayisi emdaka uphucule ukwetyisa kwaye wanceda ekuhambeni ngokufanelekileyo [9] .

6. Yomeleza ukhuseleko

Irayisi emdaka ityebile kwiivithamini ezifanelekileyo, iiminerali kunye neephenolic compounds ezikunceda ukomeleza amajoni akho omzimba kunye nokwenza amandla awo okulwa nosulelo.

7. Igcina impilo yethambo

Irayisi emdaka iqulethe isixa esifanelekileyo se calcium, isimbiwa esifunekayo ekwakheni amathambo namazinyo omeleleyo nasempilweni. I-calcium ithintela umngcipheko we-osteoporosis kunye nezinye izifo zamathambo.

8. Ixhasa ukusebenza kwenkqubo yemithambo-luvo

Irayisi emdaka inokunceda ekusebenzeni kakuhle kwenkqubo yemithambo-luvo ngenxa yobukho bentsimbi kuyo. Intsimbi yinto ebalulekileyo yezimbiwa efunekayo ukuze isebenze kakuhle kwimithambo-luvo-ithintela izifo zengqondo [10] .

9. Ilungele oomama abancancisayo

Izifundo zibonise ukuba oomama abancancisayo abatya irayisi emdaka benesifo sokudakumba esisezantsi, umsindo kunye nokudinwa, okukhokelela ekunciphiseni ukuphazamiseka kwemood okupheleleyo. Ukongeza, ukutya irayisi emdaka kukonyusa ukhuseleko phakathi koomama abancancisayo [Shumi elinanye] .

10. Ngaba unokulawula umhlaza

Izifundo zibonakalise ukuba izicatshulwa zerayisi emdaka ezinesithambiso esiphezulu se-gamma-aminobutyric acid (GABA) zinokumisa ukukhula kweeseli zomhlaza weleukemia kwaye zibangele ukufa komhlaza weseli. [12] . Olunye uphononongo lubonise ukuba ubukho beephenol kwilayisi emdaka bunamandla okumisa ukukhula kweeseli zomhlaza wamabele kunye nekholon ebantwini [13] .

11. Uthintela izifo ezingenayo i-neurodeergenerative

Ubukho be-gamma-aminobutyric acid (i-GABA) kwilayisi emdaka emdaka ibonakalisiwe ineziphumo zokuthintela izifo ezichasene nezifo ezinjenge-Alzheimer's kunye nesifo sika-Parkinson [14] .

12. Isimahla yegluten

Irayisi emdaka ayinayo i-gluten, eyenza ukuba ibe kukutya okugqibeleleyo kwabantu abanolwazelelelo. Abantu abaphethwe sisifo se-celiac abanakutya ukutya okune-gluten efana nengqolowa, irhasi okanye ukutya okusekwe kurye njenge-gluten ibangela impendulo yomzimba eyonakalisa amathumbu amancinci [Shumi elinantlanu] .

Iziphumo ebezingalindelekanga zerayisi emdaka

IArsenic ngokwendalo ikhona emhlabeni kunye nokutya okufana nerayisi, imifuno kunye nezinye iinkozo ziqulathe iarsenic. Irayisi ebrown iqulethe iipesenti ezingama-80 ze-arsenic engaphiliyo ngenxa yokuba inamaleko wentsholongwane, egcina isixa esikhulu se-arsenic engaphiliyo [16] . Ke kuyacetyiswa ukuba utye irayisi emdaka ngesixa esincinci.

Yimalini irayisi ebrown ekufuneka ndiyitye ngemini?

Abantu abadala abasempilweni kufuneka batye ½ indebe kwindebe enye yerayisi emdaka ngosuku.

Iindlela zokongeza irayisi emdaka kukutya kwakho

• Lungisa isitya serayisi esineerayisi emdaka nemifuno egutyiweyo.

• Ungatya irayisi emdaka enamaqanda, inyama okanye iilentile kwisidlo sasemini.

• Phosa irayisi emdaka ngemifuno kunye neoyile yomnquma kwaye uyipheke njengesitya esecaleni.

• Faka irayisi emdaka kwiiresiphi zakho zesuphu.

• Yenza irayisi pudding nerayisi emdaka .

• Yenza irayisi emdaka neebhontshisi ezimnyama ekhaya.

• Sebenzisa irayisi emdaka kwiiresiphi zakho zekheri.

Iirayisi eziBrown zokupheka zokuphulukana nobunzima

I-brown rice pilaf enetswele kunye nombona [17]

Izithako:

• 1 tbsp ioli yeoli

• iikomityi zombona ezintsha

• ½ ikomityi itswele itswele

• ½ ikomityi yerayisi emdaka

• 1 ¼ iikomityi umhluzi wenkukhu

Indlela:

• Kwisitampu encinci sokushisa ioli yeoli.

• Yongeza umbona kunye netswele kwaye uxoxe uqhotse kangangesithuba semizuzu emihlanu ukuya kwesisixhenxe ide ibe mdaka okhanyayo.

• Yongeza irayisi emdaka kwaye uxoxe kakuhle.

• Yongeza umhluzi wenkukhu kuyo uze uyibilise.

Gquma ipani uze wehlise ubushushu.

• Pheka malunga nemizuzu engama-45 de irayisi ithambe.

Isaladi emdaka yerayisi

Izithako:

• I-200 g ende irayisi emdaka

• 1 ipepile ebomvu

• 1 ipepile eluhlaza

• I-4 anyanisi entwasahlobo etyunjiweyo

• 2 iitumato

• 2 tbsp iparsley enqunqiweyo

• I-2-3 igalikhi ekhethiweyo

• ½ ilamuni

• 2 tbsp i-oyile ye-olive

• ityuwa nepepile emnyama ukunambitha

Indlela:

• Kuqala, hlamba kwaye uhlambe irayisi emva koko upheke irayisi.

• Emva kokupheka kwerayisi, hlamba emanzini abandayo uze uyivumele ukuba ipholile.

• Susa imbewu kwiipelepele uze uyisike kancinci.

• Sika iitumato kwiidges kwaye uxube yonke imifuno esele ilungisiwe kunye nerayisi ephekiweyo.

• Kwisitya, cudisa incindi yelamuni uze uyixube neoyile ye-olive, ityuwa nepepile emnyama. Yongeza igalikhi kuyo kwaye udibanise kakuhle.

• Galela lo mxube kwisaladi yerayisi uyivuthulule kancinci [18] .

I-Horoscope Yakho Yangomso

Ukwazi

Ndithumele Nge-Imeyile Veza Kwindawo