Irayisi elimnyama irayisi elisanhlamvu elinombala onsomi omnyama onqunywa izinga eliphezulu lama-antioxidants.
Iyingxenye yohlobo olwaziwa ngokuthi "i-Oryza sativa" futhi kukholakala ukuthi yavela e-Japan ngaphambi kokusakazekela e-China yasendulo futhi ibe "Ilayisi Elingavunyelwe," elitholakala kuphela kulabo abaseNkantolo Yombuso YaseShayina.
Njengoba irayisi elimnyama lingacolisisiwe lapho liya kuwena, ligcina amaminerali alo emvelo namavithamini, okuhlanganisa i-Vitamin E, amazinga aphezulu efayibha, kanye no-9.9g weprotheyini nge-100g yokuphakelwa, ephakeme kunezinye irayisi namabele amaningi.
E-Italy nase-China, irayisi elimnyama ngokomlando belilokhu laziswa ngokuhlangana kwalo nempilo nobungqabavu.
Ama-foodies emhlabeni wonke aya ngokuya akhangwa yile noveli okusanhlamvu, okuthola umbala wayo omnyama ojulile ngobuningi be-antioxidants.
Ubuwazi ukuthi yilawa ma-antioxidants afanayo enza ama-aubergines abe nsomi namajikijolo aluhlaza okwesibhakabhaka?
Uma ububona irayisi elimnyama kuwo wonke amaresiphi ahamba phambili muva nje futhi ubuzibuza ukuthi uyaphuthelwa yini, ungakhathazeki... Nakhu konke odinga ukukwazi mayelana nokuthi kungani irayisi elimnyama lifanelwe indawo ephambili ekuphekeni kwakho nasemini- ukudla kwansuku zonke.
Kulesi sihloko, sizochaza ukuthi liyini irayisi elimnyama, kanye nezinzuzo zezempilo ezihlobene nalo. Sizokwephula iphrofayili yokudla okunomsoco wesitsha, seluleka ngokuthi ubani okufanele akugweme, ngisho nendlela yokupheka irayisi elimnyama.
Liyini irayisi elimnyama?
Irayisi elimnyama wuhlobo lwerayisi lasendle elinombala onsomi ojulile, ocishe ube mnyama, ngenxa yokuqukethwe kwalo okuphezulu kwe-antioxidant.
Uphudingi wenziwa njalo ngerayisi elimnyama eNingizimu-mpumalanga ye-Asia, njengoba linesitashi, linamathele, futhi linokunambitheka okunomsoco kunezinhlobo eziningi zelayisi.
Izinzuzo eziyi-11 zelayisi elimnyama
Irayisi elimnyama lihlotshaniswa nenqwaba yezinzuzo zezempilo, okuhlanganisa:
- Izici ze-Antioxidant
Irayisi elimnyama liqukethe ama-antioxidants amaningi kunanoma iyiphi enye irayisi.
Ama-Antioxidants avikela umzimba wakho emiphumeleni emibi yokuguga, njengezifo ezihlobene neminyaka, ngokunciphisa ukucindezeleka okwenziwe nge-oxidative.
Ama-Antioxidants angatholakala ezinhlobonhlobo zamantongomane, izithelo, nemifino - empeleni, nakhu okunye ukudla okuyisithupha okune-antioxidants ongase ufune ukukuletha ekhishini lakho.
Ulungele isayensi ngemuva kwakho? Nokho, ungqimba lwangaphandle lwerayisi, olwaziwa ngokuthi i-bran ne-hull, lugcwele i-antioxidant ebizwa ngokuthi i-“anthocyanin”, i-antioxidant – njengoba uzobona – esiza ukukugcina unempilo ngezindlela eziningi.
- Impilo engcono yenhliziyo
Ukudla okunothe ngokudla okunokuqukethwe okuphezulu kwe-anthocyanin, njengerayisi elimnyama, kuxhunywe ezimweni ezimbalwa zesifo senhliziyo nemithambo yegazi njengoba kusiza ukwehlisa i-cholesterol.
- Ikhuthaza ukusebenza kobuchopho okunempilo
Amazinga aphezulu e-antioxidant-anthocyanin nawo akholelwa ukuthi asekela umsebenzi wobuchopho obunempilo nokunciphisa ukuvuvukala, okuhambisana nekhono le-anthocyanin ukucindezela izibonakaliso zokuvuvukala ezindaweni lapho kungenzeka khona.14
- Isekela ekulahlekeni kwesisindo
Njengoba irayisi elimnyama liwuhlamvu oluphelele, linikeza amazinga aphezulu e-fiber ku-bran yalo (ungqimba lwangaphandle).
Lokhu kusho ukuthi i-glucose engaphakathi kohlamvu ngalunye ithatha isikhathi eside ukumuncwa umzimba, ikusiza ukuthi ukwazi ukulawula amazinga akho kashukela futhi wehlise nendlala.
Njengoba amazinga aphezulu efayibha ekugcina uzizwa ugcwele futhi unamandla isikhathi eside, ngeke ulingeke ukuthi udle amaswidi usuku lonke, ngakho-ke ukusekela ekudleni okunempilo nokuncipha kwesisindo.
- Impilo yamehlo engcono
Irayisi elimnyama liqukethe ama-carotenoid anamandla agcina impilo yamehlo ngokuvikela ekukhanyeni okuluhlaza okulimazayo nokusiza ekwehliseni ubungozi bokungaboni okuhlobene nobudala.
- Igcwele i-fiber
Ilayisi elimnyama linezinga eliphezulu le-fibre, cishe no-3.7g wefayibha ku-100g werayisi elimnyama, okukunikeza indlela elula yokudla u-7.4% we-fibre yakho yansuku zonke ekudleni okukodwa.
Kunobufakazi obuqinile bokuthi ukudla okunezinga eliphezulu le-fiber kungasiza ekugayeni ukudla, kuvimbele ukuqunjelwa, futhi kuhlotshaniswa nokuvimbela izifo zenhliziyo nemithambo yegazi.
- Amazinga aphezulu amaprotheni
Uma ubheka ukwakha imisipha noma ukwehlisa isisindo, into yokuqala ovame ukucelwa ukuba unciphise ukudla kwakho kwe-carbohydrate.
Lokhu kungenxa yokuthi ukudla okune-carbohydrate eningi ngokuvamile kukholakala ukuthi kunamaprotheni aphansi, nakuba kokubili kubaluleke ngokulinganayo ekugcineni ukudla okunempilo.
Akunjalo lapha. Irayisi elimnyama ngokwemvelo liqukethe izinga eliphezulu kakhulu lamaphrotheni phakathi kwazo zonke izinhlamvu, elinamaprotheni angu-9.9g ku-100g werayisi elimnyama, uma kuqhathaniswa no-3.5g wamaprotheni esitolo esijwayelekile sohlobo lwerayisi olude lokusanhlamvu.
- Ngokwemvelo iphezulu ku-Vitamin E
Nakuba irayisi elicolisisiwe lilahlekelwa izakhi zalo eziningi njengoba lilahlekelwa ungqimba lwalo lwangaphandle lapho liya emashalofini ezitolo ezinkulu, okusanhlamvu okuphelele njengerayisi elimnyama kugcina amaminerali angokwemvelo, i-fibre, ama-antioxidants namavithamini.
Enye yamavithamini anjalo i-Vitamin E, esekela impilo yamehlo akho, isikhumba, namasosha omzimba.
Ungalisebenzisa Kanjani Irayisi Elimnyama?
Ungasebenzisa irayisi elimnyama njengenye indlela kunelayisi elimhlophe lendabuko.
Kufanele uthintane nodokotela oqeqeshiwe ngaphambi kokuthatha irayisi elimnyama ngenani elikhulu noma ezinye izithasiselo zemithi. Ungayeki ukuqhubeka noma ubeke esikhundleni sokwelashwa okuqhubekayo komuthi wesimanje ngokulungiswa kwe-ayurvedic/herbal ngaphandle kokubonana nodokotela oqeqeshiwe.
Isikhathi sokuthumela: Sep-26-2023
