John Myers
Irayisi kunye neembotyi kukutya okulula kakhulu. Zinokugcinwa lula njengempahla, zingabizi mali ininzi, kwaye zibonelela ngezondlo ezixabisekileyo. Oku kubenza babe luncedo lokutya ngamaxesha endlala yehlabathi kunye nezinye iimeko ezinzima. Indlela enengqondo yokudibanisa iifayili ezimbini kwisidlo sethu kwaye yintoni ekufuneka iqwalaselwe xa uyilungiselela ngumxholo wokulandelayo.
Irayisi esisiseko kunye neembotyi
Irayisi yeyona nto iphambili kukutya kwabantu abangaphezu kwesiqingatha sabemi behlabathi. Isityalo serayisi esisuka kusapho lwengca eswiti silinywe kuMzantsi-mpuma Asia malunga neminyaka engama-7,000. Ukubaluleka kwazo kunokubonwa kwindlela efanayo yokutyunjwa kwerayisi kunye nomgubo kwiilwimi ezininzi zaseAsia.
AmaJapan, umzekelo, anandipha ubomi obungaphezulu, obude kunye nobunempilo xa kuthelekiswa nolunye uluntu. Kwi-Ayurveda, irayisi ifanekisela impilo, uloyiko kunye nobutyebi. Njengesiko lomtshato, ukuphosa irayisi kwaziwa nakwilizwe lasentshona kwaye kubonisa umnqweno wentsapho enkulu.
Iimbotyi zikwalinywa malunga neminyaka engama-7,000. Ingakumbi kuMbindi nakuMzantsi Merika, iimbotyi zilawula ukutya njengezaliso ezinexabiso eliphantsi. KumaXesha Aphakathi aseYurophu, iimbotyi zazityiwa yonke imihla ngaphambi kokuba kufakwe iitapile endaweni yazo. Cinga ngesidlo saseCosta Rica, i-Gallo pinto, okanye i-Indian dal, kunye nokutya okuninzi kwendabuko kubonakala ngathi kudibanisa irayisi kunye needibles kwisitya esinye esinesondlo.
Isizathu esaneleyo sokuba sijonge ukubunjwa kwesondlo serayisi kunye neembotyi.
Iibhontshisi - ababoneleli beeprotheyini kwisitokhwe
Kangangexesha elide, iimbotyi bezigculelwa kukutya kwamahlwempu. Okwangoku, nangona kunjalo, iimbotyi ziye zafunyanwa kwakhona ngamakhitshi anamhlanje kuba zinokusetyenziswa ngeendlela ezininzi kwaye zizalise kakhulu. Oku kubangelwa ikakhulu kumxholo weprotheyini ephezulu. Iimbotyi (umzekelo, iimbotyi ezibanzi, iimbotyi ezimnyama, iimbotyi zelima, iimbotyi zezintso) zingasoloko zibambe ikhandlela kwinyama yomboneleli weprotheyini "yesiqhelo".
Kuxhomekeka kuhlobo oluthile, iprotini ekule mbotyi iphakathi kwama-21 ukuya kuma-24 ekhulwini. Imithombo yeprotheyini yezilwanyana efana nenyama yenkomo, inkukhu, okanye intlanzi isala ngasemva kunye nomxholo weprotheyini we-18 ukuya kwi-21 ekhulwini. Njengeprotein yemifuno, iimbotyi zinokutyebisa ngakumbi ukutya kwemifuno kunye ne vegan kwaye zinokugcinwa lula njengokutya kwexesha elide.
Iimbotyi zinika i-iron eninzi, i-folic acid, kunye ne-fiber
Ngaphandle kwengxabano yeprotheyini yemifuno, iimbotyi zikwabonelela ngeevithamini B ezahlukeneyo, iiminerali, kunye nezinto zokulandelela. Umxholo wentsimbi uphawuleka ngokukodwa. I-100 g yeembotyi ezomisiweyo iqulethe malunga ne-10 mg yentsimbi, ehambelana nesixa esicetyiswayo semihla ngemihla kumntu omdala.
Nkqu nesipinatshi, umthombo wemifuno we-iron ngese, ungaphantsi kwembotyi malunga ne-3 mg/100 g. Njengoko iyi-iron engaphiliyo (okt i-iron ayidityaniswanga kwi-hemoglobin), ukufunxa kunokuphuculwa ngokudityaniswa ne-vitamin C (umz. ijusi yelamuni).
Iimbotyi zinokuchasa ukunqongophala kwefolic acid okuxhaphakileyo, nto leyo edla ngokubangelwa kukutya okungalungelelananga kunye nokuphekwa kwemifuno. Ukutya okunye kugubungela isixa esicetyiswayo semihla ngemihla se-folic acid ye-200 µg kumntu omdala. Ngokukodwa ngexesha lokukhulelwa, xa imfuno ye-folic acid inyuka ukuya kwi-400 µg, izitya zebhontshisi ezimnandi zifanelekile. Ukutya okongeziweyo kwe-folic acid kunokuba luncedo kwizifo zentliziyo.
Okokugqibela, iimbotyi zixhasa impilo yethu yamathumbu ngefiber eninzi. Ubungakanani be-100 g (ubunzima obomileyo) businika malunga ne-15 g yale micu yezityalo iluncedo. Oku kuhambelana nesiqingatha semfuno yethu yefiber yemihla ngemihla (25 g). Iimbotyi zikwathathwa njengendalo ye-cholesterol-ehlisayo. Isiqulatho sabo se-potassium sinokulawula uxinzelelo lwegazi kwaye i-vitamin B equlethwe kwi-B3 (niacin) kunye ne-B5 (i-pantothenic acid) ikhusela ulusu kunye ne-mucous membranes.
Irayisi eBrown -Iicarbohydrates ezintsonkothileyo kwisitokhwe
Ngama-8,000 eentlobo zerayisi, kulula ukuphulukana nomkhondo. Umahluko ophambili uphakathi kwerayisi yendalo emdaka (irayisi egcwele iinkozo) kunye nerayisi emhlophe esenziwe kushishino (irayisi ekhutshiweyo okanye epolishiweyo). Ngokwenkcukacha, kukho iindidi zerayisi ezizinkozo ezinde (umzekelo, i-basmati), irayisi yokhozo oluphakathi (umz. irayisi encangathi), kunye nerayisi yeenkozo ezimfutshane (umz. irayisi yerisotto). Zonke iindidi zinamafutha aphantsi, azinagluten, kwaye ke kulula ukugaywa.
Ngokwahlukileyo kwirayisi emhlophe ekhandiweyo, iicarbohydrates ezikwirayisi emdaka engagqitywanga zisenza sihluthe ixesha elide yaye ishukela esegazini lethu lilungelelene. Ukongezelela, irayisi ye-grain-grain inenzuzo ecacileyo yezondlo. Ukuze kuqinisekiswe ubomi obude, kuyinto eqhelekileyo, ngakumbi kumazwe ashushu, ukususa ulusu lwesilivere kwinkozo yerayisi.
Ngelusu lwesilivere, nangona kunjalo, irayisi iphinda ilahlekelwe inxalenye enkulu yeeprotheni, iivithamini, i-trace elements, izinto zezityalo zesibini, kunye ne-roughage.
Irayisi emdaka, kwelinye icala, ibonelela ngezixa ezibalulekileyo zevithamini B1, B2, B3, kunye neB6, ezibandakanyeka kuzo zonke iinkqubo zemetabolism, kunye nevithamin K. IVithamin E, ekumele ukuba ikhusela imizimba yethu ngokuchaseneyo. iiradicals zasimahla njenge-antioxidant.
Kwakhona sinokuzalisa iivenkile zethu zekhalsiyam, izinki, kunye nentsimbi ngokutya irayisi yendalo rhoqo. Nangona kunjalo, ukubilisa kubonisa ukuba iindlela zokulungisa azilehlisi ixabiso lokutya.
I-Parboiled Rice-Eyona ndlela ityebileyo ngezondlo
I-Wholegrain grouches engafuni ukuhlala ngaphandle kwerayisi ekutyeni kwayo iya kufumana irayisi ephekiweyo njengenye indlela ephilileyo kunerayisi ekhazimlisiweyo, engenazo izinto ezibalulekileyo. I-Parboiling yinkqubo yokupheka kwangaphambili kwimizi-mveliso apho irayisi emdaka igalelwa kuqala ize iphathwe ngomphunga. Le ndlela ithutha malunga ne-80 pesenti yezinto ezibalulekileyo ukusuka kumaleko angaphandle ukuya kwiinkozo zangaphakathi.
Emva koko irayisi ihlanjululwe. Ngenxa yoko, sifumana irayisi emhlophe (umzekelo i-parboiled basmati) ephantse yatyeba kwizinto ezibalulekileyo njengerayisi yendalo eziziinkozo.
Ukongeza, ukwakheka kwesitatshi serayisi kuyatshintsha ngenxa yokubilisa. Irayisi ephantse yabonakala elubala ayincangathi kakhulu kwaye ngoko kulula ukwetyisa. Ixesha lokupheka nalo lincitshiswe malunga nemizuzu engama-20. Enye inzuzo yerayisi egayiweyo phezu kwerayisi egcwele iinkozo yiphytic acid echithwa kakhulu ngexesha lokulungiswa.
I-Phytic acid ithintela ukusetyenziswa kwezinto ezibalulekileyo
Zombini irayisi emdaka kunye neembotyi zine phytic acid. Esi sityalo sesibini sifumaneka ikakhulu kumaleko angaphandle weenkozo kunye neembotyi. Isebenza njengomthombo wamandla ekukhuleni kwezithole. I-Phytic acid, kwelinye icala, ayinamveliso ekutyeni kwethu, kuba inokubopha iiminerali ezityiweyo ezifana ne-iron, i-zinc, i-calcium, ne-magnesium kwi-digestive tract yethu ngendlela enganyibilikiyo.
Ulungiselelo oluqhekeza iphytic acid ngoko ke lubalulekile ekusetyenzisweni ngokupheleleyo kwezinto ezibalulekileyo ezivela kwirayisi kunye neembotyi.
Lungiselela iimbotyi kunye nerayisi ngokufanelekileyo
Irayisi kunye neembotyi kufuneka zifakwe emanzini ngaphambi kokupheka ukuze zihluthe i-phytic acid yazo yendalo. Le kuphela kwendlela esinokusebenzisa ngayo ngokwenene izondlo ezixabisekileyo zale mithombo mibini yamandla. Kungcono ukucwina zombini ubusuku malunga neeyure ezisi-8 (ngokufanelekileyo iiyure ezingama-24).
Oku akugcini nje ukunciphisa i-phytic acid kakhulu kodwa kunciphisa ixesha lokupheka (malunga ne-30-40 imizuzu). Nangona kunjalo, musa ukusebenzisa amanzi okuntywila aqukethe i-phytic acid ekuphekeni, kodwa amatsha, amanzi acociweyo. Ukuba kuyimfuneko, ityuwa kufuneka yongezwe kuphela emva kokupheka, ngaphandle koko, inkqubo yokupheka iya kulibaziseka. Ukuba ngoku udibanisa irayisi kunye neembotyi kwisitya esinye, uya kuzuza kwakhona kwixabiso lebhayoloji yeprotheni ezimbini zemifuno!
Irayisi kunye neembotyi zidityaniswe ngexabiso eliphezulu lebhayoloji
Ixabiso lebhayoloji leprotheni lixhomekeke ekubunjweni kwee-amino acids zayo. Inhlanganisela efanelekileyo ye-amino acids ekutyeni inexabiso le-biological ye-100. Iprotheni yebhontshisi yesityalo ayinayo yonke i-amino acids ebalulekileyo kwaye ngoko inikwa ixabiso le-51 ekhulwini.
Xa kuthelekiswa, ixabiso lebhayoloji lamaqanda ngama-89 ekhulwini. Iprotheyini ekwiimbotyi iphucuka kakhulu xa ityiwe kunye nokunye ukutya okusekwe kwizityalo okuqulethe i-amino acid methionine. Irayisi kukutya okunjalo. Ukudibanisa iimbotyi kunye nerayisi, njengoko kuqhelekileyo kwiLatin America, kubangela iprotheni epheleleyo kwisidlo esinye.
Irayisi kunye neembotyi: Indawo efanelekileyo yokugcinwa kokutya kwexesha elide
Okona kulungileyo, thenga irayisi ephilayo kunye neembotyi, ngezixa ezikhulu kubathengisi abakhethekileyo. Ezi mpahla zidla ngokucocwa, zomiswe, kwaye zipakishwe kakuhle. Awuxhotyiswanga kuphela ngokutya kwexesha elide kuzo zonke izinto ezenzekayo, kodwa unokuthembela kumgangatho olungileyo.
Ukuba igcinwe ngokuchanekileyo, oko kukuthi, kwindawo eyomileyo, ekhuselwe ekukhanyeni kangangoko, kwaye ivalwe ngokuqinileyo, irayisi kunye neembotyi ziya kuhlala iminyaka emininzi. Okona kulungileyo ukugcina iimpahla zerayisi kunye neembotyi kwiingxowa okanye kwiibhokisi zegrosari – kodwa hayi kwiingxowa zeplastiki.
Musa ukuthenga iimbotyi ezinkonkxiweyo. Endaweni yoko, khetha iimbotyi ezomisiweyo ozicwilise ngokwakho. Ngale ndlela unokuqiniseka ngezondlo ezininzi kwaye ugweme ukuvezwa kwe-aluminium ukusuka kwiitoti, apho izifundo zibonise ukuba zingabangela isifo se-Alzheimer kwixesha elide.
Enye ingongoma edla ngokulibaleka xa kugcinwa ukutya kukuhlaziywa rhoqo kwezitokhwe. Hlala usebenzisa oovimba bakho bokutya kwaye uzalise isitokhwe sakho ngokutya okutsha-njengoko usenza kwiishelufa zevenkile enkulu.
Ukugcinwa kunye nokutya okutsha ngaxeshanye?
Irayisi neembotyi zinokondla abantu abaninzi kwanawona mazwe ahlwempuzekileyo ehlabathini. Ngenxa yokugcinwa kwazo kunye nobomi obude beshelufu, zikwaluncedo kakhulu njengoncedo okanye uvimba wonxunguphalo kwiimeko zonxunguphalo (umz. imfazwe, indlala). Ikhethwe ngokufanelekileyo kwaye ilungiswe ngokufanelekileyo, irayisi kunye neembotyi nazo zinokufaka isandla ekutyeni okunesondlo "kwimibutho efumileyo".
Nangona kunjalo, iinkozo okanye iimbotyi akufanele zithathwe njengokutya okusisiseko. Okokugqibela kodwa okungakuncinananga, ngumba wokutya okune-acidic metabolized metabolized umxholo westatshi ophezulu ngokuthelekisa unokubeka uxinzelelo kwinkqubo yethu yokwetyisa.
Imifuno emitsha kunye neziqhamo zihlala zinkokheli ezingabethelwanga kwizinto ezibalulekileyo kunye nezondlo "ezilula". Njenge-side dish, irayisi kunye neembotyi zinokuba luncedo ekutyeni kwethu.
Kweli nqanaba, singathanda ukukhankanya ukutya okulungeleyo zombini ukugcinwa kwaye kunokuba ngumthombo omtsha nosisiseko wezinto ezibalulekileyo ngexesha elifutshane kakhulu: ihlumela ukusuka kwimbewu entshulisiweyo.
Njengerayisi kunye neembotyi, imbewu ehlumayo inokugcinwa iminyaka kwaye iguqulwe ibe sisidlo esitsha, esine-alkaline esigcwele iivithamini, iiminerali, ii-enzymes, kunye ne-antioxidants ngeentsuku nje ezimbalwa ngamanzi amancinci. Imbewu ehlumayo ke ngoko ithathwa njengomthombo owodwa wezinto ezibalulekileyo kuyo yonke iphakheji yentlekele.
Kufanelekile ke ngoko - kungekuphela nje njengenyathelo lokhuseleko - ukwenza indawo yokugcina isitya esahlukeneyo esineembotyi ezahlukeneyo, iintlobo zerayisi, kunye nembewu ehlumayo eyahlukeneyo.
