Kungenzeka ukuthi usufundile kakade ukuthi irayisi elinsundu nelibomvu linempilo kunelayisi elimhlophe, ngaphandle uma ukhuluma ngokubangela icala, ukuphekwa-ukuphelela, okunephunga elimnandi. i-biriyani (ubani ocabanga impilo kanye i-biriyani ndawonye?). Kodwa iyiphi inketho oyikhethayo njalo? Brown noma obomvu? Kokubili kufanele kube kuhle empilweni, ngakho-ke akuwona umbuzo we-eeny-meenie-miny-mo. Funda ukuze uthole ukuthi yikuphi okusanhlamvu okunikeza izinhlobo zezinzuzo, bese ukhetha ngokufanele!
Irayisi elinsundu
Yirayisi elingapholishiwe, elikhishwe ikhoba langaphandle elingadliwayo kuphela, kodwa elinoqweqwe lukabran kanye negciwane lezinhlamvu. Lezi zingqimba zinikeza irayisi umbala walo kanye nokubukeka kwalo okuhlafunayo. Le nguqulo igcwele i-fiber futhi inothile ngemisoco. Iphinde (njengerayisi elimhlophe) inobude obuhlukene bokusanhlamvu okuhlanganisa okufushane, okuphakathi kanye nobude. Izinga lokudla okunomsoco lizofana, ubukhulu bokusanhlamvu obukhethayo kuyindaba nje yokuthanda.
Ilayisi elibomvu
Irayisi elibomvu linombala oyingqayizivele ngenxa yenhlanganisela ebizwa ngokuthi i-anthocyanin, ebuye inikeze ukukhushulwa okukhulu kwama-antioxidants. Le nhlanganisela iyatholakala futhi kwezinye izithelo nemifino ebomvu-nsomi njengamajikijolo aluhlaza. Nayo iqukethe i-outer bran kanye ne-cereal virus. Leli rayisi ngokuqinisekile liqukethe inani eliphezulu lemisoco kunelayisi elimhlophe, kodwa futhi liza njengezindleko eziphakeme kancane. Ukutholakala kwerayisi elibomvu kuye kwathuthuka phakathi neminyaka edlule, futhi abaningi balibheka njengezinhlobonhlobo zelayisi ezinomsoco ongadliwa.
Ukudla okunomsoco
Lokho okuthola ngokusanhlamvu kuncike kakhulu endleleni okulinywe ngayo nokuvunwa ngayo. Izinga epholishwa ngalo kanye nenani lokucutshungulwa okudlula kulo nakho kwenza umehluko. Izakhi eziyinhloko zonke izinhlobo zelayisi zihlinzeka ngama-carbohydrate, inani lincike ezinhlobonhlobo. Ngokuphathelene nokudla okunomsoco, kokubili irayisi elinsundu nelibomvu lifana ezicini eziningi. Lokhu kungenxa yokuthi kokubili kugcina izakhi ezibalulekile - ungqimba lwe-bran kanye negciwane lezinhlamvu, eliqukethe uvithamini B1, i-calcium, i-magnesium, i-potassium ne-fiber. Ngaphezu kwalokho, zombili zinezakhiwo ezinciphisa amazinga e-cholesterol futhi zivimbele ukukhuluphala.
Isici esihlukanisayo siza ngendlela yezinhlobonhlobo zama-antioxidant elayisi elibomvu, esiza izinga layo lokudla okunomsoco leqe izinotshi ezimbalwa ngaphezu kwezinhlobonhlobo ezinsundu. Umsebenzi we-antioxidant erayisini elibomvu utholakala cishe izikhathi eziyi-10 kunelayisi elinsundu. Irayisi elibomvu liwumthombo we-selenium, evikela umzimba ezifweni. Ngakolunye uhlangothi, irayisi elinsundu liwumthombo omuhle wensimbi ne-zinc.
Izinzuzo zezempilo
Ngenxa yeqiniso elilula lokuthi kokubili irayisi elibomvu nelinsundu liqukethe isakhi se-fiber ephezulu, lizokwenza uzizwe ugcwele isikhathi eside futhi lisiza ukuqinisa isimiso sokugaya ukudla futhi lilawule ukuphuma kwamathumbu. I-fiber izonciphisa izinga lapho ama-carbohydrate aguqulwa abe ushukela emzimbeni, yingakho lezi zinhlobo ziba ngcono kubantu abanesifo sikashukela.
Hlanganisa!
Ngakho ngokuyisisekelo, kokubili okunsundu nokubomvu kunomsoco, kodwa izinhlobonhlobo ezibomvu, ngokungangabazeki zinomsoco kakhulu. Noma kunjalo, kokubili lokhu kungase kungabi inketho yansuku zonke kuwe njengoba ujwayele ukuthungwa okuthambile kwerayisi elimhlophe ngokumelene nokuhlafuna kwezinhlobonhlobo ezibomvu nezinsundu. Ochwepheshe bakholelwa ukuthi ukuyixuba kuzonikeza okuhle kakhulu kuwo womabili umhlaba. Ungaxuba irayisi elinsundu nelimhlophe (elokuqala lizodinga ukuphekwa isikhathi eside kunaleli lokugcina) ukuze uthole ingxenye yokunambitheka kanye nengxenye yokudla okunomsoco. Isebenza nokubomvu nokumhlophe futhi. Uma uzizwa unamandla kakhulu, khetha kukho konke okuthathu kule ngxube!
