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Ilayisi, ukudla okuyisisekelo kokudla kwaseNdiya, kungenza izimanga uma kukhulunywa ngempilo yakho yonke. Ilayisi liza ngemibala eminingana, ubujamo nobukhulu, kanti elithandwa kakhulu ilayisi elimhlophe nelayisi elinsundu.
Irayisi elimhlophe yilona hlobo olusetshenziswa kakhulu, ngokusho kwezinombolo, kepha irayisi elinsundu laziwa kabanzi njengenketho enempilo - okukhomba ekwandeni kokuthandwa kohlobo.
Ingabe kukhona umehluko phakathi kwelayisi elimhlophe nelayisi elinsundu? Irayisi elinsundu nelayisi elimhlophe, yomibili imithombo emihle kakhulu yesitashi. Ngaphandle kwezinzuzo ezifanayo zombili izinhlobo zelayisi, irayisi elinsundu libhekwa njengeliphakeme kunelayisi elimhlophe ngezindlela ezithile. Ake sibheke izinzuzo zezempilo lezi zinhlobo ezimbili ezihlukene zezinhlobo zelayisi ezinazo.
Sizobe sibheka umehluko omkhulu phakathi kwelayisi elinsundu nelayisi elimhlophe, nendlela elithinta ngayo izimo zezempilo kanye nempilo yakho yonke.
Ilayisi Elimnyama Vs Ilayisi Elimhlophe
Irayisi elinsundu luhlobo lwelayisi eliphelele futhi liyindlela enomsoco kakhulu kunelayisi elimhlophe. Ngokungafani nelayisi elimhlophe, i-bran iyagcinwa ngakho-ke irayisi elinsundu lingumthombo ocebile wamavithamini namaminerali. Umehluko omkhulu kuphela ovelayo phakathi kwelayisi elimhlophe nelinsundu yindlela ezilungiswa ngayo ngaphambi kokuthi zingene emakethe
[1] .
Irayisi elimhlophe alinazo zonke izakhi zalo ngenxa yenqubo yalo engabaleki yokugaya. Le rayisi egayiwe nayo iyapholishwa ngaphambi kokuba iye emakethe. Ngaphandle kokususa ikhoba ne-bran, izakhamzimba ezibalulekile nazo ziyakhunyulwa kule nqubo [okubili] .
1. Inkomba yeGlycemic
IGlycemic Index iyinkomba ebaluleke kakhulu ehlukanisa into yokudla ngokususelwa ekutheni izokhuphula masinyane kangakanani ushukela wegazi emzimbeni. Ukuphakama kwe-GI, ngokushesha ukudla kuzogayeka futhi okuphambene nalokho.
Ukudla ukudla nge-GI ephansi kuhle kakhulu ekunciphiseni isisindo, ukunqanda izingqinamba zendlala, ukuvimbela izifo zenhliziyo, njll. Ngokwemibiko, kuthiwa irayisi elimhlophe line-GI ephakeme uma kuqhathaniswa nelayisi elinsundu. Kodwa-ke, i-GI iyaqhubeka ngokuhluka ngokuya ngohlobo lwelayisi umuntu alidlayo [3] .
Qaphela : I-GI yelayisi le-basmati ihlukile kurayisi we-jasmine noma irayisi okusanhlamvu okude [4] .
2. Okuqukethwe kwekhalori
Okuqukethwe kwekhalori ekudleni yingxenye yesibili ebaluleke kakhulu esiza ukunquma izinzuzo ukudla onakho emzimbeni wakho womuntu [5] . Irayisi elinsundu ngokuvamile liqukethe amakhalori aphakeme kancane ngokukhonza kunelayisi elimhlophe [6] [7] .
Irayisi elinsundu futhi linama-calories amaningi, ama-carbs amaningi, namafutha amaningi kunelayisi elimhlophe. Ukuba okusanhlamvu okuphelele, ukudla ilayisi elinsundu ngeke kube nomthelela ekutholeni isisindo ngokungazelelwe.
3. Okuqukethwe kwe-Fiber
Uma kukhulunywa ngokuqukethwe kwe-fiber enempilo, irayisi elinsundu linenzuzo enkulu [8] . Irayisi elinsundu line-fiber eningi nama-antioxidants, futhi linamavithamini namaminerali abaluleke kakhulu [9] . Amagremu ayi-100 (ama-ounces ama-3.5) welayisi eliphekiwe elinsundu linikezela ngama-gramu ayi-1.8 we-fiber, kanti amagremu ayi-100 erayisi amhlophe ahlinzeka ngama-gramu ayi-0.4 kuphela [10] .
4. Okuqukethwe kwe-Arsenic
I-Arsenic iyinto yamakhemikhali etholakala cishe kukho konke ukudla neziphuzo kepha imvamisa itholakala ngamanani amancane, futhi ngobuningi bayo ingaba nobuthi emzimbeni wakho [ishumi nanye] . Kungakhuphula ubungozi bezifo ezingalapheki okubandakanya umdlavuza, isifo senhliziyo nohlobo 2 lwesifo sikashukela [12] [13] .
Irayisi elinsundu livame ukuba phezulu nge-arsenic kunelayisi elimhlophe. Kepha, lokhu akufanele kube yinkinga uma udla ilayisi ngokulinganisela njengengxenye yokudla okuhlukahlukene [14] [ishumi nanhlanu] .
5. Ukuphathwa kwesisindo
Izifundo zisekela isimangalo sokuthi ukudla irayisi elinsundu esikhundleni somhlophe nakho kungasiza kakhulu ekunciphiseni isisindo, inkomba yomzimba (BMI) kanye nomjikelezo wesinqe kanye nezinqulu [16] . Irayisi elinsundu yiyona ndlela engcono kakhulu yokusiza ukulahleka kwesisindo ngenxa yamandla aso aphansi [17] .
6. Ubungozi Besifo Sikashukela
Irayisi elinsundu liphezulu kakhulu nge-magnesium ne-fiber esiza ukulawula amazinga kashukela emzimbeni. Ngokwezifundo ezisanda kwenziwa, kuthiwa ukudla irayisi elinsundu kunciphisa ubungozi bohlobo lwesibili sikashukela [18] .
Ukufaka irayisi elimhlophe ngelayisi elinsundu kungasiza ekwehliseni izinga likashukela emzimbeni futhi kwehlise nengozi yohlobo lwesifo sikashukela sohlobo 2 [19] . Irayisi elinsundu line-GI lama-50 nelayisi elimhlophe line-GI lama-89, okusho ukuthi irayisi elimhlophe lenyusa amazinga kashukela egazini ngokushesha okukhulu kunelayisi elinsundu.
7. Ingozi Yesifo Senhliziyo
Ngenxa yama-lignans atholakala elayisi elinsundu, kuyasiza ukuvikela inhliziyo yomuntu ezifweni [amashumi amabili] . AmaLignans akhonjisiwe ukuthi anciphisa inani lamafutha egazini, anciphisa umfutho wegazi futhi anciphise ukuvuvukala emithanjeni yegazi [amashumi amabili nanye] .
Ukudla ilayisi elinsundu kunelayisi elimhlophe kungasiza ukunciphisa izingozi ezihlobene nenhliziyo kalula. Irayisi elinsundu nalo liqukethe amazinga aphezulu e-cholesterol enhle [22] .
Ngakho-ke, Yikuphi Okungukukhetha Okungcono?
Uma unesifiso nje sokugcwalisa isisu sakho ngezikhathi ezithile ngaphandle kokukhathazeka ngokhuni olukhulayo, ilayisi elimhlophe elakho. Kepha, inani lerayisi olidlayo lilingana ngqo nokudla kwakho kwekhalori, yingakho kufanele ugcine ithebhu kunani olisebenzisayo. Ngakho-ke, ukuzivocavoca kuyimpoqo ukushisa lawo makhalori athe xaxa akunikezwa ilayisi elimhlophe.
Irayisi elinsundu ukudla okunempilo yenhliziyo futhi likuvikela ezifweni ezahlukahlukene nasezifweni ezinjengomdlavuza nesifo sikashukela. Iphinde ahlanganiswe izakhiwo anti-inflammatory. Lolu hlobo lwelayisi lusizakala nohambo lwakho lokwehlisa isisindo, ngoba ngeke lusize nje ekunciphiseni isisindo kepha luzosiza nokugcina isisindo esinempilo.
Lapho, kungakhonjwa ukuthi irayisi elinsundu ngokuvamile linomsoco kakhulu kunelayisi elimhlophe. Iphakeme nge-fiber, i-magnesium, nezinye izakhamzimba, futhi ayicebiswanga ngokungeyena ngezakhi ezifana nerayisi elimhlophe. Kodwa-ke, noma yiluphi uhlobo lwelayisi lungaba yingxenye yokudla okunempilo futhi akukho lutho olungalungile ngokudla irayisi elimhlophe ngezikhathi ezithile.
Qaphela : Uma ungathanda ukufaka irayisi ekudleni kwakho kepha ungaqiniseki, khuluma nodokotela wakho wokudla.
