Ilayisi Elinsundu: Ukudla Okunomsoco, Izinzuzo Zezempilo Namarisiphu

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Ungaphuthelwa

Ikhaya Ezempilo Ukudla okunomsoco Nutrition oi-Neha Ghosh Ngu UNeha Ghosh ngoJulayi 1, 2020

Ilayisi (i-Oryza sativa) luhlamvu lokudla okusanhlamvu olunestashi lomndeni wakwaPoaceae. Ilayisi ukudla okuyisisekelo okudla kakhulu okudliwe ngabantu abangaphezu kwesigamu sabantu emhlabeni ngenxa yokuguquguquka nokutholakala kwalo [1] . Ilayisi linokuthamba okuthambile, okuhlafunayo, lingaxubana nanoma yikuphi ukunambitheka kanye nokuthosa, linezela okuthile ekudleni okunjengesobho, amasaladi nama-casseroles, futhi kuncoma izitsha ezahlukahlukene.





irayisi elinsundu

Ilayisi liza ngezindlela ezahlukahlukene, osayizi nemibala. Kunezinhlobo ezahlukahlukene zelayisi. Nazi ezinye zezinhlobo ezivamile zelayisi:

Irayisi elinsundu - Luhlobo lwelayisi eliphelele lokusanhlamvu elinomsoco omkhulu kunelayisi elimhlophe.

Irayisi leBasmati - Luhlobo lwerayisi olunezinhlamvu ezinde olunephunga elinamandla nephunga.



Irayisi kaJasmine - Luhlobo oluthile lwerayisi elinamakha amade (elaziwa nangokuthi ilayisi elinephunga elimnandi) elinephunga eliyingqayizivele nokunambitheka.

Irayisi elimhlophe - Iyacutshungulwa futhi ipholishiwe irayisi enekhanda, i-bran kanye negciwane elisusiwe eliguqula ukunambitheka, ukuthungwa nokubukeka kwelayisi.

Irayisi elimnyama - Ibizwa nangokuthi ilayisi elingavunyelwe noma elibubende elinomphunga omnene, wamantongomane nokuthungwa okuhlafunwayo.



Irayisi elibomvu - Olunye uhlobo lwelayisi olunamakhoba abomvu. Irayisi elibomvu linokunambitheka kwamantongomane futhi livame ukudliwa lingavulwa noma lihlanganiswe kancane.

Irayisi le-Arborio - Kuyinto irayisi okusanhlamvu okufutshane esetshenziswa kakhulu ezindaweni zokupheka zase-Italy.

Irayisi elimnandi - Ibizwa nangokuthi irayisi elinamathelayo ngoba iyanamathela uma iphekwe. Kuyinhlobonhlobo yelayisi okusanhlamvu okufishane okusetshenziswa kakhulu ezitsheni zase-Asia.

ilayisi elibomvu infographic

Izinhlobo zelayisi ezithandwa kakhulu ilayisi elinsundu nelayisi elimhlophe. Kodwa-ke, irayisi elinsundu ngukudla okuphelele okusanhlamvu okutholile ukuthandwa ngenxa yenani laso eliphakeme lezakhi futhi kunikezela ngezinzuzo eziningi zezempilo uma kuqhathaniswa nelayisi elimhlophe. Kulesi sihloko, sizokhuluma ngezici zokudla kanye nezinzuzo zezempilo zerayisi ensundu kanye nezindlela zokupheka zelayisi ezinsundu zokwehlisa isisindo.

izinzuzo zelayisi ensundu

Liyini Ilayisi Elinsundu?

Irayisi elinsundu uhlamvu oluphelele olungachazwanga futhi olungapholiswanga. Lezi zinhlobonhlobo zelayisi zitholakala ngokususa isikebhe (isembozo esiqinile esivikelayo) kushiya i-bran negciwane linganyakazi eligcwele izakhamzimba [okubili] ngokungafani nelayisi elimhlophe, elinomzimba, i-bran kanye negciwane elisusiwe, okuholela ekulahlekelweni kwezakhi zomzimba.

Inani Lokudla Okunomsoco Kwelayisi Elimnyama

I-100 g yelayisi elinsundu liqukethe amandla angama-82 kcal futhi aqukethe futhi:

• 1.83 g amaprotheni

• 0,65 g ingqikithi ye-lipid (amafutha)

• 17.05 g ama-carbohydrate

• 1.1 g fibre

• 0.16 g ushukela

• 2 mg calcium

• 0.37 mg yensimbi

• 3 mg sodium

• u-0,17 g wamafutha acid, esegcwele

okunomsoco welayisi onsundu Uhlelo

Izinzuzo Zezempilo Zelayisi Elimnyama

1. Isiza ekwehliseni isisindo

Irayisi elinsundu liqukethe inani elifanele le-fiber. Ukusetshenziswa kwe-fiber yokudla kusiza ukugcina isisu sakho sigcwele isikhathi eside futhi kuvimbela izifiso zokudla ezingafuneki. Lokhu kusiza ekwehliseni isisindo ngoba i-fiber iyisifiso sokunciphisa ukudla [3] .

Ucwaningo lukhombisile ukuthi abesifazane abadle okusanhlamvu okuphelele bakala kancane uma kuqhathaniswa nabesifazane abadla okusanhlamvu okumbalwa [4] .

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2. Kukhuthaza impilo yenhliziyo

Irayisi elinsundu linama-fiber amaningi nezakhi zezitshalo ezibizwa ngama-lignans ezingasiza ekwehliseni amazinga e-cholesterol futhi kwehlise ubungozi besifo senhliziyo. Ucwaningo lukhombisile ukuthi ukudla okusanhlamvu okuphelele njengelayisi elinsundu kuthuthukisa ukusebenza kwenhliziyo nemithambo yegazi [5] . Futhi, olunye ucwaningo lukhombisile ukuthi ukudla okusanhlamvu okuphelele kunganciphisa ingozi yezifo zenhliziyo [6] .

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3. Ilawula isifo sikashukela

Irayisi elinsundu ukudla okuphansi kwe-glycemic index (GI), okungasiza ukuvimbela ubungozi besifo sikashukela sohlobo 2 [7] . Inkomba ye-Glycemic isilinganiso sokuthi ukudla kumunzwa masinyane noma kancane kanjani nokuthi anyusa kangakanani amazinga kashukela emzimbeni. Ukudla okuphezulu kwe-GI kugaywa ngokushesha futhi kumuncwe, kubangele ukwanda kweshukela egazini nokudla okuphansi kwe-GI kumuncwa kancane futhi ngeke kukhuphule amazinga kashukela egazini lakho.

Ucwaningo luqhathanise imiphumela yokwehlisa ushukela egazini welayisi elinsundu nelayisi eligayiwe. Imiphumela ikhombise ukuthi irayisi elinsundu linenqwaba yefayibha yokudla, i-phytic acid, ama-polyphenols namafutha okwenza kube lusizo ezigulini ezinesifo sikashukela kunelayisi eligayiwe [8]

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4. Kuvimbela izifo ezingamahlalakhona

Irayisi elinsundu lingumthombo omuhle kakhulu wama-antioxidants anganciphisa ubungozi bezimo eziningi ezingalapheki ezifana nesifo senhliziyo, isifo senhliziyo, umdlavuza, izifo ezithathelwanayo, izifo zokuphefumula kanye nesifo sikashukela [6] .

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5. Kuqinisa impilo yokugaya ukudla

Okuqukethwe yi-fiber okusiza ilayisi onsundu ekulawuleni ukuhamba kwamathumbu. Ucwaningo olushicilelwe kwiJenali yeSayensi Yezokudla lubonise imiphumela yelayisi elinsundu nelayisi elimhlophe ngesikhathi sokugaya. Ucwaningo luveze ukuthi ungqimba lwe-bran elayisi onsundu luthuthukise ukugayeka kokudla futhi lusize ekuhambeni kwamathumbu okufanele [9] .

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6. Kuqinisa amasosha omzimba

Irayisi elinsundu licebile ngamavithamini abalulekile, amaminerali kanye nama-phenolic compounds asiza ukuqinisa amasosha akho omzimba futhi athuthukise ikhono lawo lokulwa nezifo.

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7. Igcina impilo yethambo

Irayisi elinsundu liqukethe inani elifanele le-calcium, okuyiminerali ebalulekile edingekayo ukwakha amathambo namazinyo aqinile futhi anempilo. I-calcium ivimbela ingozi ye-osteoporosis nezinye izifo zamathambo.

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8. Isekela ukusebenza kwesistimu yezinzwa

Irayisi elinsundu lingasiza ekusebenzeni kahle kwesistimu yezinzwa ngenxa yokuba khona kwensimbi kuyo. I-Iron ingumbiwa obalulekile odingekayo ekusebenzeni kahle kwezinzwa-uvimbela izifo zobuchopho [10] .

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9. Ilungele omama abancelisayo

Ucwaningo lukhombisile ukuthi omama abancelisayo abadla ilayisi elinsundu elimile babenokudangala okuncane, intukuthelo nokukhathala, okuholele ekwehliseni ukuphazamiseka kwemizwa okuphelele. Ngaphezu kwalokho, ukudla ilayisi elinsundu kukhuphule nokuzivikela komzimba komama abancelisayo [ishumi nanye] .

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10. Ingaphatha umdlavuza

Ucwaningo lukhombisile ukuthi ukukhishwa kwerayisi onsundu okugxile kakhulu kwe-gamma-aminobutyric acid (GABA) kungamisa ukukhula kwamangqamuzana omdlavuza we-leukemia futhi kubangele ukufa komdlavuza weseli [12] . Olunye ucwaningo lukhombisile ukuthi ukutholakala kwama-phenols elayisi onsundu kunamandla okuvimba ukukhula kwamangqamuzana omdlavuza webele nowekholoni kubantu [13] .

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11. Ivimbela izifo ezingenayo i-neurodegenerative

Ukuba khona kwe-gamma-aminobutyric acid (i-GABA) erayisi elinsundu elimile kukhonjisiwe ukuthi kunemithelela yokuvikela ukuvimbela izifo ze-neurodegenerative ezifana nesifo i-Alzheimer's kanye nesifo sikaParkinson [14] .

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12. Kumahhala kwe-gluten

Irayisi elinsundu alinayo i-gluten, okwenza kube ukudla okuphelele kwabantu abazwela nge-gluten. Abantu abaphethwe yisifo se-celiac abakwazi ukudla ukudla okuqukethe i-gluten njengokolweni, ibhali noma ukudla okususelwa ku-rye njengoba i-gluten ibangela ukuphendula komzimba okulimaza amathumbu amancane [ishumi nanhlanu] .

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Imiphumela emibi Yelayisi Elinsundu

I-Arsenic ngokwemvelo ikhona emhlabathini futhi ukudla okufana nerayisi, imifino nokunye okusanhlamvu kuqukethe i-arsenic. Irayisi elinsundu liqukethe amaphesenti angama-80 e-arsenic engaphili ngoba inongqimba lwegciwane, eligcina inani elikhulu le-arsenic engaphili [16] . Ngakho-ke, kunconywa ukuthi udle ilayisi elinsundu ngamanani amancane.

Ngakanani Ilayisi Elinsundu Okufanele Ngiyidle Ngosuku?

Abantu abadala abaphilile kufanele badle ½ inkomishi enkomishini eyodwa yelayisi elinsundu ngosuku.

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Izindlela Zokufaka Ilayisi Elinsundu Ekudleni Kwakho

• Lungisa isitsha selayisi esiqukethe ilayisi elinsundu ngemifino egayiwe.

• Ungadla ilayisi elinsundu elinamaqanda, inyama noma udali ngesidlo sasemini.

• Phonsa ilayisi elinsundu ngemifino kanye namafutha omnqumo futhi ube nakho njengesitsha eseceleni.

• Faka irayisi elinsundu ezinsizeni zakho zokupheka.

• Yenza irayisi pudding nelayisi elinsundu .

• Yenza amabhega alayisi ansundu namabhontshisi amnyama ekhaya.

• Sebenzisa irayisi elinsundu kumaresiphi akho e-curry.

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Ungadliwa Brown Irayisi For Weight Loss

Irayisi pilaf ensundu enanyanisi nommbila [17]

Izithako:

1 tbsp amafutha omnqumo

• ½ inkomishi yezinhlamvu zommbila ezintsha

• ½ inkomishi anyanisi oqoshiwe

• ½ inkomishi yelayisi elinsundu

• 1 ¼ izinkomishi umhluzi wenkukhu

Indlela:

Epanini elincane lokushisa amafutha omnqumo.

• Faka ummbila no-anyanisi ugovuze gazinga cishe imizuzu emihlanu kuya kweyisikhombisa ize ishintshe ibe nsundu ngokukhanyayo.

• Faka irayisi elinsundu ugovuze kahle.

• Faka umhluzi wenkukhu kuwo bese uletha emathunjini.

• Vala ipani bese wehlisa ukushisa.

• Pheka cishe imizuzu engama-45 kuze kube yilapho irayisi lithambile.

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Isaladi lelayisi elinsundu

Izithako:

200 g welayisi okusanhlamvu okusansundu okude

• 1 upelepele obomvu

• 1 upelepele oluhlaza

• 4 anyanisi wasentwasahlobo oqoshiwe

• 2 utamatisi

• 2 tbsp iparsley eqoshiwe

• Ama-clove ka-garlic ayi-2-3 aqoshiwe

• ½ ulamula

• 2 tbsp amafutha omnqumo

• usawoti kanye nopelepele omnyama ukunambitha

Indlela:

Okokuqala, geza ugeze irayisi bese upheka irayisi.

• Ngemuva kokuthi ilayisi seliphekiwe, hlambulula emanzini abandayo bese ulivumela lipholile.

• Susa imbewu kupelepele bese uyisika kancane.

• Sika utamatisi emachungeni bese uxuba yonke imifino elungiselelwe nelayisi eliphekiwe.

• Endishini, khama ujusi kalamula bese uwaxuba namafutha omnqumo, usawoti kanye nopelepele omnyama. Faka igalikhi kuyo bese uhlanganise kahle.

• Thela le ngxube kwisaladi lelayisi bese uyigovuza kamnandi [18] .

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