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Irayisi, uhlobo olusisiseko lokutya kwamaNdiya, lunokwenza imimangaliso xa kufikwa kwiinjongo zakho zokulahleka kobunzima. Ilayisi yinto amaNdiya aseMzantsi angenakucinga ukuba angaphila ngaphandle kwayo, kwaye idibaniswe nenyaniso yokuba inokunceda ukunciphisa ubunzima, yintoni enye esiyifunayo?
Eli nqaku liza kukunika inkcazo eneenkcukacha zeentlobo ezahlukeneyo zerayisi phaya kunye nezinye izibonelelo ezothusayo zempilo eziza nayo. Ukutya iikhalori ezimbalwa ngoyena ndoqo wokunciphisa umzimba kunye nokutya irayisi yeyona ndlela yokwenza oko. Luhlobo nje olulungileyo lwerayisi oluyimfuneko ukukunceda ufezekise usukelo lwakho. Konke okufuneka ukwenze kukuya kweli nqaku ukuze wazi ukuba yintoni elungileyo kwaye hayi. Awuzange uqaphele ukuba isitya sakho semihla ngemihla siya kukunceda ufezekise inani elinomona, akunjalo?
Kweli nqaku, siza kuthetha ngeentlobo ezine eziphambili zerayisi - irayisi emhlophe, irayisi emdaka, irayisi yasendle kunye nerayisi ebomvu. Kwezi ntlobo, siya kukunceda ukhethe olona khetho luza kuthi lukuncede uphalaze ezo kilos zingafunekiyo. Thatha ujongo.
Ilayisi emhlophe
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.
a. IiCarbohydrate: Irayisi emhlophe ibonelela malunga ne-53 gram yee-carbohydrate. Kodwa isixa sefayibha yokutya xa kusetyenzwa irayisi emhlophe ngokuthelekisa kuncinci kunezinye iintlobo zerayisi. Iintsinga zokutya ziyinxalenye enyanzelekileyo yokutya kwethu kwemihla ngemihla, njengoko zinceda ukunciphisa amanqanaba e-cholesterol.
b. Amaminerali: Ilayisi emhlophe iqulethe i-2.8 milligrams yentsimbi kunye ne-108 micrograms ze-folate. Uninzi lweevithamini kunye neeminerali ziyasuswa emva kwenkqubo yokugaya.
c. Amafutha kunye neProteni: Irayisi emhlophe ine-0.5 yegrama yamafutha kunye ne-4 yeeprotein. Oku kungaphantsi kokuthathwa komndilili okucetyiswayo komzimba osempilweni.
Ikomityi yekomityi yerayisi ephekiweyo ngosuku yanele, ukuphalaza iipawundi ezingafunekiyo.
- Njengoko bekutshiwo ngaphambili, irayisi emhlophe ayiqulathanga mali ifunekayo yefayibha yokutya, lelona candelo libalulekileyo elifunekayo ukunciphisa umzimba.
Irayisi emdaka:
Irayisi emdaka iyirayisi eziziinkozo kwaye yindlela enesondlo ngakumbi kunerayisi emhlophe. Ngokungafaniyo nerayisi emhlophe, i-bran iyagcinwa kwaye ke irayisi emdaka ngumthombo otyebileyo weevithamini kunye neeminerals. Umahluko ophela kuphela ovelayo phakathi kwerayisi emhlophe nantsundu yindlela elungiswa ngayo ngaphambi kokuba iye kufika kwintengiso.
a. Ifayibha yokutya: Le rayisi iqulethe malunga ne-4 gram yefayibha yokutya, emalunga ne-14% ye-2000-calorie diet. Iimpawu zomzimba kufuneka zigcine iindlebe zazo zivulekile kule.
b. Amafutha kunye neProteni: Irayisi emdaka iqulethe malunga ne-2 gram yamafutha kunye ne-24 yeeprotein ngokutya.
c. IiCarbohydrate: Iqukethe malunga ne-45 gram ye-carbohydrate, malunga ne-15% ye-2000-calorie diet.
d. Amaminerali: Irayisi emhlophe ine-2% kunye ne-5% yecalcium kunye nentsimbi, ngokwahlukeneyo, yokutya okuneekhalori ezingama-2000 kunye ne-10 mg yesodiyam.
Irayisi emdaka kukutya okusempilweni kwaye ikwasikhusela kwizifo ezahlukeneyo kunye nezifo ezinje ngomhlaza nesifo seswekile. Kananjalo ityetyiswe iipropati anti-ukudumba. Irayisi emdaka ayizukunceda kuphela ekunciphiseni ubunzima, kodwa iya kusinceda sigcine ubunzima obusempilweni. Ukutya ukutya okuziinkozo okupheleleyo kuya kusinceda siphulukane namanqatha amaninzi kwicandelo eliphakathi kwaye irayisi emdaka yinto oyifunayo ukufezekisa oko! Ngapha koko, inoxinano oluncinci kwaye isenza sizive sigcwele, kungoko sikunqanda ekubeni utye ezinye izinto ezithandekayo etafileni.
Ikomityi yerayisi emdaka emva kwemini iyakusebenzela iinjongo zakho zokulahleka kobunzima.
Ilayisi yasendle:
Irayisi yasendle ayisiyirayisi onokuthi uhlangane rhoqo kuyo. Ngokuqhelekileyo ikhuliswa kwingingqi yelibi kwaye iphezulu kakhulu kwiprotheni.
a. IiCarbohydrate: Irayisi yasendle iqulethe iigram ezingama-75 zeecarbohydrate kunye neegram ezi-6 zentsinga yokutya.
b. Amafutha kunye neProteni: Iqulethe i-1.1 gram yamafutha kunye ne-3.99 gram yeprotheni.
c. Amaminerali: Irayisi yasendle ine-7 mg yesodium kunye ne-427 gram ye potassium.
Irayisi yasendle inceda ukukhulisa amajoni akho omzimba kunye nezinto ezincedisayo kwinkqubo yokwetyisa. Irayisi yasendle ikwaqinisa ithambo ngenxa yexabiso lesisa leeminerali eziqulethwe kuyo. Inqanaba lee-antioxidants kwiindidi zerayisi zasendle zisebenza njenge-manthra yokulwa ukwaluphala kubo bonke! Irayisi yasendle iphantsi kweekhalori kwaye ke kuthintela ukutyeba kakhulu. Kukutya okungenagutro okusithintelayo ekutyeni ukutya ngenxa yomxholo osisityebi wefayibha. Ikomityi yerayisi yasendle kwisidlo esinye esikwisikwere kuko konke okudingayo ukuze uququzelele iinjongo zakho zokwehla kobunzima.
Ilayisi ebomvu:
Umbala obomvu kwilayisi ebomvu uvela ngenxa ye-anthocyanin, ene-pigment enyibilikayo yamanzi enevumba. Ixabiso layo lesondlo liphezulu xa kuthelekiswa nezinye iintlobo zerayisi.
a. Amafutha kunye neProteni: Ikomityi enye yerayisi ebomvu ephekiweyo iqulethe iigram ezingama-2 zamafutha kunye ne-5 yeeprotein.
b. Ifayibha yokutya: Irayisi ebomvu iqulethe malunga ne-4 gram yefayibha yokutya esekwe kukutya kwe-2000-calorie.
c. Amaminerali: Ine-10 mg yesodium.
Irayisi ebomvu iqulethe ivithamini B6 encedisa ekusebenzeni kakuhle kwamalungu. Ukongeza, ubukho becandelo elibizwa ngokuba yi-monacolin K linceda ekwehliseni inqanaba eliphezulu le-cholesterol emzimbeni. Irayisi ebomvu ityebile ngefayibha kwaye yongeza umzimba ngamandla. Ikwanciphisa umngcipheko wokutyeba kakhulu, kuba ayinamafutha ngokupheleleyo. Ukutya irayisi ebomvu yonke imihla kuya kusinceda sishiye iiponti ezimbalwa.
Indebe yesiqingatha yerayisi ebomvu ingaphezulu kokwaneleyo ukongeza iinjongo zakho zokulahleka kobunzima.
Kuluhlu, sicebisa ukuba irayisi emdaka yeyona ndlela ilungileyo yokunceda ukunciphisa umzimba ngenxa yokuxinana kwamandla. Emva koko kuza irayisi yasendle njengoko ityebile simahla kwaye ekugqibeleni irayisi ebomvu njengoko ityebile.
