Usenokuba sele ufunde ukuba irayisi emdaka nebomvu inempilo kunerayisi emhlophe, ngaphandle kokuba uthetha ngokubangela ubutyala, ukuphekwa-ukugqibelela, ukuvumba. biriyani (ngubani ocinga ngempilo kunye biriyani kunye?). Kodwa yiyiphi inketho oyikhetha rhoqo? Umdaka okanye obomvu? Zombini zifanele ukuba zilungile kwimpilo, ngoko akusiyo umbuzo weeeny-meenie-miny-mo. Funda ukuze ufumanise ukuba yeyiphi ingqolowa enikezela ngeentlobo zezibonelelo, kwaye ukhethe ngokufanelekileyo!
irayisi emdaka
Yirayisi engapholiswanga, ekhutshwe ikhoba langaphandle kuphela, kodwa inomaleko webran kunye nentsholongwane yecereal. Ezi maleko zinika irayisi umbala wayo kunye nokuhlafunwa kwayo. Le nguqulo ilayishwe ngefiber kwaye ityebile kwizondlo. Nayo (njengerayisi emhlophe) inobude obuziinkozo obahlukeneyo kuquka omfutshane, ophakathi kunye nobude. Inqanaba lesondlo liya kufana, ubukhulu bengqolowa oyikhethayo yinto nje yokukhetha.
Irayisi ebomvu
Irayisi ebomvu inombala okhethekileyo ngenxa yekhompawundi ebizwa ngokuba yi-anthocyanin, ekwabonelela ngokukhuthaza okukhulu kwe-antioxidants. Le khompawundi ikwafumaneka kwiziqhamo ezithile ezibomvu-mfusa kunye nemifuno efana neblueberries. Nayo iqulethe i-bran yangaphandle kunye nentsholongwane ye-cereal. Le rayisi ngokuqinisekileyo iqulethe isixa esiphezulu sezondlo kunerayisi emhlophe, kodwa iza njengexabiso eliphezulu kancinane. Ukufumaneka kwerayisi ebomvu kuye kwaphucuka ukutyhubela iminyaka, yaye abaninzi bawujonga njengolona hlobo lwerayisi lunesondlo olunokutyiwa.
Isondlo
Oko ukuzuza kwiinkozo kuxhomekeke ubukhulu becala kwindlela ekulinywe ngayo nasekuvunwe ngayo. Ubungakanani bokugudiswa kwayo kunye nobungakanani bokusetyenzwa kwayo kwenza umahluko. Izondlo eziphambili zonke iintlobo zerayisi zibonelela nge-carbohydrates, inani lixhomekeke kwiindidi. Ngokubhekiselele kwisondlo, zombini irayisi ebomvu kunye nebomvu iyafana kwiinkalo ezininzi. Oku kungenxa yokuba zombini zigcina amacandelo abalulekileyo - umaleko webran kunye nentsholongwane ye-cereal, equlethe i-vitamin B1, i-calcium, i-magnesium, i-potassium kunye nefayibha. Ukongeza, zombini zineempawu ezinciphisa amanqanaba e-cholesterol kwaye zithintele ukutyeba.
Into eyahlulayo iza ngohlobo lwee-antioxidants kwirayisi ebomvu, enceda inqanaba layo lezondlo litsibe iinotshi ezininzi ngaphezulu kweentlobo ezimdaka. Umsebenzi we-antioxidant kwirayisi ebomvu ifunyenwe ukuba iphantse ibe ngamaxesha angama-10 ngaphezu kwerayisi emdaka. Irayisi ebomvu ikwangumthombo weselenium, ekhusela umzimba kwiintsholongwane. Kwelinye icala, irayisi emdaka ikwangumthombo olungileyo we-iron kunye nezinc.
Izibonelelo zempilo
Ngenxa yesibakala esilula sokuba zombini irayisi ebomvu nemdaka ngebala iqulethe ifayibha ephezulu, ziya kukwenza uzive ugcwele ixesha elide kwaye zikwanceda ukuqinisa inkqubo yokwetyisa kunye nokunyanzeliswa kokuhamba kwamathumbu. Ifiber iya kuthoba isantya apho iicarbohydrates ziguqulwa zibe yiswekile emzimbeni, yiyo loo nto ezi ntlobo ziba ngcono kubantu abanesifo seswekile.
Xubanisa!
Ngoko ngokusisiseko, zombini i-brown kunye nebomvu inomsoco, kodwa iindidi ezibomvu, ngokungathandabuzekiyo zinomsoco. Nangona kunjalo, zombini ezi zisenokungabi lukhetho lwemihla ngemihla kuwe kuba uqhele ukuthungwa okuthambileyo kwerayisi emhlophe ngokuchasene nokuhlafuna kweentlobo ezibomvu nezimdaka. Iingcali zikholelwa ukuba ukuxuba kuya kubonelela ngezona zinto zimbini zehlabathi. Unokuxuba irayisi emdaka kunye nomhlophe (owokuqala uya kufuna ukuphekwa ixesha elide kunokugqibela) ukufumana inxalenye yencasa kunye nenxalenye yesondlo. Isebenza kunye nobomvu kunye nomhlophe. Ukuba uziva unomdla kakhulu, khetha kuzo zontathu kumxube!
