Hypertrophic Cardiomyopathy: Iimpawu, oonobangela, unyango kunye nothintelo Jonga iSampulu yeZilumkiso eziKhawulezayo VUMELA IZAZISO Kwizilumkiso zemihla ngemihlaNgaphandle nje
-
Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala -
- U-Hina Khan uyakhazimla phezulu nge-Copper Green Eye Shadow Kwaye i-Glossy Nude Lips Fumana ukuKhangela kumanyathelo ambalwa alula!
- I-Ugadi kunye ne-Baisakhi 2021: Spruce Jonga ukuHlala kwakho kunye neeCelebs-eziPhefumlelweyo zeSuti
- I-Horoscope yemihla ngemihla: 13 Epreli 2021
Chaitra Navratri 2021: Umhla, iMuhurta, izithethe kunye nokubaluleka kwalo mnyhadala Ungaphoswa
- I-IPL 2021: Ndisebenze ukubetha kwam emva kokungahoywa kwifandesi ka-2018, utshilo uHarshal Patel
- USharad Pawar uya kukhutshwa esibhedlele ngeentsuku ezimbini
- Ixabiso leGolide liwe ngokungekho xhala kwiiNBFCs, iibhanki kufuneka ziBukele
- Amatyala e-AGR kunye nefandesi yakutshanje yeSpectrum enokuthi ichaphazele icandelo leTelecom
- UGudi Padwa 2021: UMadhuri Dixit ukhumbula ukubhiyozela uMnyhadala weAuspicious kunye nosapho lwakhe
- Mahindra Thar Ukubhukisha ukuwela i-50 000 Milestone kwiinyanga nje ezintandathu
- Isiphumo sokugqibela sama-2021 samapolisa e-Bihar Bihar
- Iindawo ezili-10 ezigqibeleleyo zokundwendwela eMaharashtra ngo-Epreli
Irayisi, ukutya okutyiwa kukutya kwase India, kunokwenza imimangaliso xa kufikwa kwimpilo yakho iyonke. Irayisi iza ngemibala eliqela, iimilo kunye nobukhulu, kwaye ezona zidume kakhulu yirayisi emhlophe kunye nerayisi emdaka.
Irayisi emhlophe lolona hlobo luqhele ukutyiwa, ngokwamanani, kodwa irayisi emdaka yaziwa ngokubanzi njengeyona ndlela isempilweni- icacisa ukuthandwa okwenyukayo kweentlobo ezahlukeneyo.
Ngaba ukhona umahluko phakathi kwerayisi emhlophe nerayisi emdaka? Irayisi emdaka nerayisi emhlophe, zombini ziyimithombo efanelekileyo yesitashi. Ngaphandle kwezibonelelo ezifanayo kuzo zombini iindidi zerayisi, irayisi emdaka ithathwa ngokuba ingaphezulu kwerayisi emhlophe ngeendlela ezithile. Makhe sijonge izibonelelo zempilo ezi ndidi zimbini zerayisi zinazo.
Siza kujonga umahluko ophambili phakathi kwerayisi emdaka kunye nerayisi emhlophe, kunye nendlela ezichaphazela ngayo imeko yezempilo kunye nempilo yakho iyonke.
Ilayisi eBrown Vs Ilayisi emhlophe
Irayisi emdaka luhlobo lwerayisi epheleleyo kwaye yindlela enesondlo ngakumbi kunerayisi emhlophe. Ngokungafaniyo nerayisi emhlophe, i-bran iyagcinwa kwaye ke irayisi emdaka ngumthombo otyebileyo weevithamini kunye neeminerals. Umahluko okhoyo kuphela ovela phakathi kwerayisi emhlophe nantsundu yindlela ezilungiselelwe ngayo ngaphambi kokuba ziye emarikeni
[1] .
Irayisi emhlophe ayinazo zonke izondlo ngenxa yenkqubo yayo engenakubalwa yokugaya. Le rice iroliweyo iyakhazimla phambi kokuba iye emarikeni. Ngaphandle kokususa i-husk kunye ne-bran, izondlo eziyimfuneko nazo ziyahluthwa kule nkqubo [Mbini] .
1. Isalathiso seGlycemic Index
Isalathiso seGlycemic sisalathiso esibaluleke kakhulu esichaza into yokutya esekwe kwindlela ekuphakamisa ngayo iswekile yegazi emzimbeni. Ukuphakama kwe-GI, ngokukhawuleza ukutya kuya kugaywa kwaye ngokuchaseneyo.
Ukutya ukutya nge-GI esezantsi kulungile ekunciphiseni ubunzima, kuthintele imiba yendlala, kuthintele izifo zentliziyo, njl. Ngokweengxelo, kuthiwa irayisi emhlophe ine-GI ephezulu xa kuthelekiswa nerayisi emdaka. Nangona kunjalo, i-GI iyahluka ngokwahlukeneyo ngokweerayisi umntu azityayo [3] .
Phawula : I-GI yerayisi ye-basmati yahlukile kwirayisi yejasmine okanye irayisi eneenkozo ezinde [4] .
2. Umxholo weCalorie
Umxholo wekhalori wokutya lelona candelo libaluleke kakhulu elinceda ukugqiba ngezibonelelo zokutya emzimbeni wakho [5] . Irayisi emdaka ngokubanzi iqulethe iikhalori eziphakame kancinci ngokusebenza kunerayisi emhlophe [6] [7] .
Irayisi emdaka ikwanazo neekhalori, iiCarbs ezingakumbi, kunye namafutha amaninzi kunerayisi emhlophe. Ukuba yingqolowa epheleleyo, ukutya irayisi emdaka ngekhe kube negalelo ekuzuzeni ubunzima ngesiquphe.
3. Umxholo weFiber
Xa kuziwa kumxholo wefayibha esempilweni, irayisi emdaka inenzuzo enkulu [8] . Irayisi emdaka ine-fiber eninzi kunye ne-antioxidants, kunye neevithamini kunye neeminerals ezibaluleke ngakumbi [9] . Iigremu ezili-100 (ii-ounces eziyi-3.5) zerayisi ephekiweyo emdaka ibonelela nge-1.8 yeefayibha, ngelixa i-100 yeerayisi emhlophe inika kuphela iigram ze-0.4 zefiber [10] .
4. Umxholo weArsenic
I-Arsenic yinto yemichiza efumaneka phantse kuko konke ukutya kunye neziselo kodwa ihlala ifumaneka ngesixa esincinci, kwaye ubuninzi bayo bunokuba yityhefu emzimbeni wakho [Shumi elinanye] . Inokunyusa umngcipheko wezifo ezingapheliyo kubandakanya umhlaza, isifo sentliziyo kunye nohlobo lweswekile 2 [12] [13] .
Irayisi emdaka ithande ukuba phezulu kwi-arsenic kunerayisi emhlophe. Kodwa, oku akufuneki kube yingxaki ukuba utya irayisi ngokumodareyitha njengenxalenye yokutya okwahlukeneyo [14] [Shumi elinantlanu] .
5. Ulawulo lobunzima
Izifundo zixhasa ibango lokuba ukutya irayisi emdaka endaweni emhlophe kunokunceda ukunciphisa ubunzima, isalathiso sobunzima bomzimba (BMI) kunye nokujikeleza kwesinqe kunye nesinqe [16] . Irayisi emdaka yeyona ndlela ilungileyo yokunceda ukunciphisa umzimba ngenxa yokuxinana kwamandla [17] .
6. Umngcipheko weSwekile
Irayisi emdaka iphezulu kakhulu kwimagnesium kunye nefayibha enceda ukulawula amanqanaba eswekile yegazi emzimbeni. Ngokophando lwakutsha nje, kuthiwa ukutya irayisi emdaka kunciphisa umngcipheko wohlobo lwesibini lweswekile [18] .
Ukutshintsha irayisi yakho emhlophe nerayisi emdaka kunokunceda ukuthoba inqanaba leswekile emzimbeni kunye nokunciphisa umngcipheko wohlobo lweswekile 2 [19] . Irayisi emdaka ine-GI engama-50 kwaye irayisi emhlophe ine-GI engama-89, okuthetha ukuba irayisi emhlophe inyusa amanqanaba eswekile yegazi ngokukhawuleza kunerayisi emdaka.
7. Umngcipheko wezifo zentliziyo
Ngenxa yeelignans ezifumaneka kwilayisi emdaka, iyanceda ukukhusela intliziyo yomntu kwizifo [Amashumi amabini] . I-Lignans ibonakalisiwe ukunciphisa inani lamafutha egazini, uxinzelelo lwegazi olusezantsi kunye nokunciphisa ukudumba kwimithambo [amashumi amabini ananye] .
Ukutya irayisi emdaka kunerayisi emhlophe kunokunceda ukunciphisa iingozi ezinxulumene nentliziyo ngokulula. Irayisi emdaka iqulethe amanqanaba aphezulu e-cholesterol elungileyo [22] .
Ke yeyiphi eyona ndlela ilungileyo?
Ukuba unomdla nje wokugcwalisa isisu sakho amaxesha ngamaxesha ngaphandle kokukhathazeka malunga nokunyuka kwesinqe, irayisi emhlophe yeyakho. Kodwa, inani lerayisi olityayo lingqamana ngqo nokutya kwakho ikhalori, kungoko kufuneka ugcine itab kwisixa osisebenzisayo. Ke ngoko, ukwenza umthambo kunyanzelekile ukuba utshise ezo khalori zongezelelweyo zikuphe irayisi emhlophe.
Irayisi emdaka kukutya okusempilweni kwaye ikukhusela kwizifo ezahlukeneyo kunye nezifo ezinje ngomhlaza nesifo seswekile. Kananjalo ityetyiswe iipropati anti-ukudumba. Olu hlobo lwerayisi lukwaluncedo kuhambo lwakho lokwehla kobunzima, kuba aluzukunceda kuphela ekunciphiseni ubunzima kodwa luyakunceda nokugcina ubunzima obusempilweni.
Apho, kunokuchazwa ukuba irayisi emdaka ngokubanzi isondlo ngaphezu kwerayisi emhlophe. Iphezulu kwifayibha, ngemagniziyam, kunye nezinye izondlo, kwaye ayityetyiswanga ngendlela engeyiyo ngezondlo ezifana nerayisi emhlophe. Nangona kunjalo, naluphi na uhlobo lwerayisi lunokuba yinxalenye yokutya okunempilo kwaye akukho nto iphosakeleyo ngokutya irayisi emhlophe ngoku.
Phawula : Ukuba ungathanda ukongeza irayisi kwindlela otya ngayo kodwa ungaqiniseki, thetha nengcali yezidlo.
