Ilayisi: Amaqiniso okudla

Ama-calories enzuzo yeRandi nezeMpilo

Ilayisi yizinhlamvu zokushukela ezisetshenziselwa isithako esiyisisekelo esingaphezu kwesigamu somhlaba wonke, ikakhulukazi ngenxa yendlela ehambisana ngayo nokukwazi ukuvumelanisa nanoma yikuphi ukunambitheka nokuvuna. Esebenzisa isithako esiyingqayizivele cishe kunoma yiluphi uhlobo lwe-cuisine, ilayisi inokuhlambalaza nokuthungwa okunciphisa okwenza izinto zibe nokudla futhi kugcwalise izinhlobo eziningi zezinhlelo zokudla.

Ngaphezu kwalokho, ilayisi yinto engabizi kakhulu yokudla.

Yonke irayisi ekuqaleni inobumba futhi iphelele-okusanhlamvu negatsha elihlanganisiwe. Irayisi elimhlophe likhiqizwa ngokuhle. Ngesikhathi senqubo ethandekayo, okusanhlamvu kudlula emshinini lapho kugoqwe khona futhi ibhande lihle "lihanjiswe", liye lashiya i-kernel emhlophe. Lokhu kwenza okusanhlamvu kube okusanhlamvu okucutshungulwa, okuhlanjululwe futhi akusekho okusanhlamvu okuphelele. Ukuthandwa kwabathengi nakho kunciphise isikhathi sokupheka futhi kwandisa impilo yeshalofu. Irayisi enarheni enobolweni egcwele igcina ama- fibre amaningi, amavithamini, namaminerali.

Ilayisi ibhekwa njengomthombo we-starchy wama-carbohydrate. Uma ubala ama-carbohydrate wesifo sikashukela noma ukudla okunciphise-carbohydrate, udinga ukukala ngokucophelela usayizi wesabelo sakho.

Izinzuzo zezempilo zeRis

Ngokuya ngohlobo lwelayisi owukhethayo, irayisi ingaba umthombo omuhle wevithamini B, i-thiamin, i-niacin, i-riboflavin, i-fiber, nensimbi .

Ilayisi nayo ingumthombo omuhle kakhulu we-manganese ne-magnesium. Ukuphuza irayisi inamavithamini namaminerali afakwe emuva ngemuva kokuba ilungisiwe.

I-Thiamin yi-vitamin B esiza nge-carbohydrate metabolism. I-Magnesesi iyisakhi esakhiweni samathambo esiza amakhulu ekuziphendukeni kwe-enzyme okubandakanyeka ekuqaliseni i-DNA namaprotheni futhi kudingeke ukuba kube ne-conductive nerve conduction kanye ne-muscle contraction. I-Manganese iyisakhi se-enzyme e-antioxidant esisiza ekarbohydrate kanye namaphrotheni emithi.

Irayisi elimhlophe linikeza amavithamini amaningi kunelayisi elivamile elimhlophe. Ngaphezu kwe-thiamin ne-magnesium, irayisi elibomvu iqukethe i-selenium, eholele ukusebenza kwe -roid futhi ibalulekile kuma-enzyme e-antioxidant. Irayisi elibomvu linamafibha angaba kasikhombisa kunelayisi omhlophe. Enye inkomishi yelayisi elimhlophe eliphekiwe okusanhlamvu i-rice iqukethe ama-gramu angu-0.5 we-fiber, kanti indebe eyodwa yelayisi elibomvu eliphekiwe iqukethe 3.5 amagremu we-fiber. Ngehobe, ilayisi elibomvu linamakhilogremu angama-25 amancane futhi amagremu ayisikhombisa ama-carbohydrate ambalwa kunelayisi omhlophe.

Izinhlobo

Izinhlobonhlobo zelayisi zihlukaniswe ngezigaba esekelwe usayizi wezinhlamvu. Ilayisi ingaba okusanhlamvu okusanhlamvu, okusanhlamvu okuphakathi, noma okuncane okusanhlamvu. Phakathi kwalezi zinhlobonhlobo, kunezinhlobo ezahlukene zokucubungula.

Irayisi eguqulwe, isibonelo, ihlanganiswa ukuze isuse isitashi samanzi.

Lokhu kwenza kube lula ukuguqa ngezinqubo zendabuko yesandla. Irayisi eguqulwe igcina izakhi eziningi futhi ipheka kancane kancane kunelayisi omhlophe ovuthiwe njalo.

Ngakolunye uhlangothi, ukupheka okusheshayo noma okuphekayo, kuphekwe ngokugcwele bese kuthiwa igwetshiwe. Le nqubo isusa ezinye zezakhi nezithako kodwa yenza kube irayisi elipheka kakhulu lokupheka.

Nazi ezinye zezinhlobo ezithandwa kakhulu zelayisi:

• Irayisi le- Arborio , eyaziwa ngokuthi i-risotto, irayisi elimhlophe elimanhlamvu elimhlophe elinambitheka kancane. It isetshenziswa izitsha Italy.
• Irayisi elinamafutha irayisi elincane elisetshenziselwa ukudla okuningi kwama-Asian. Kuyaziwa nangokuthi irayisi enobuthi noma ilayisi elimnandi. Kungaba umhlabathi ube ufulawa futhi usetshenziselwe amadombolo futhi asetshenziselwa ekwenzeni irayisi iviniga kanye neJapenese.

• Irayisi elibomvu yi-high-fibre lonke okusanhlamvu okuvame ukuthatha isikhathi eside ukupheka kunelayisi omhlophe.
• I-basmati irayisi neJasmine irayisi yizinhlobo eziningana zokusanhlamvu ezinokudla okuyingqayizivele nephunga elimangalisayo.
• Irayisi yasendle iyinzalo yesitshalo esingasondelene nomhlanga esinjengomhlanga. Ijwayele ukusetshenziselwa njengendwangu yecala futhi inevithamini, amaminerali amaningi, kanye ne-fiber kunezinhlobo ezimhlophe zelayisi.
• Irayisi le-pecan yase-wild iyinhlangano eyingqayizivele elayini elinezinhlamvu ezinomsoco we-nutty nephunga elicebile.

Ilayisi noMetabolism

Ilayisi ingafakwa ezinhlelweni eziningi zokudla, ngisho nalabo abavimbela ama-calorie nama-carbohydrate. Isihluthulelo sokudla ilayisi ukuphatha ingxenye yakho. Enye yokukhonza irayisi ephekwe iyingxenye eyodwa yesithathu. Uma irayisi isetshenziswa njengesitashi kuphela ekudleni kwakho, kuhloswe ukugcina ingxenye yakho ibe yizinhlamvu ezimbili kuya kwezintathu kuya ku-third-fourths ikhekhe eliphekwe irayisi.

Ukudla irayisi enkulu kakhulu kungaholela ekhalini elidlulele kanye nokusetshenziswa kwamagciwane. Ama-carbohydrate aguqulwa abe yi-glucose emzimbeni futhi noma yikuphi okweqile kugcinwa njengamafutha. I-carbohydrate ehlanjululwe, ehlanjululwa ingabangela ushukela wegazi ukuba lukhule ngokushesha, okuholela ekukhuleni kwamazinga e-insulin ekuphenduleni. Kubantu abanesifo sikashukela noma ukumelana ne-insulin, lokhu kungaba yinkinga. I-rice elifushane esifushane liba nenani eliphakeme le-glycemic kune-rice okusanhlamvu, okuphakathi okusanhlamvu nensundu. Lokhu kusho ukuthi kuphakamisa ushukela wegazi ngokushesha.

Ukukhetha nokugcina ilayisi

Khetha irayisi enarheni enobunandi nxazonke kungenzeka ngoba ine-fiber, amavithamini, namaminerali amaningi. I-bran isalokhu ifakwe futhi inzalo ayizinzile. Gwema irayisi esheshayo noma esheshayo lokupheka lapho kungenzeka ukuthi lolu hlobo lwelayisi lususa ezinye zezakhi nezithako.

Gcina irayisi elimhlophe esitsheni esingazimele endaweni epholile, eyomile. Emazingeni okushisa angama-70 F noma ngezansi, ilayisi ingagcinwa iminyaka engu-10 noma ngaphezulu. Irayisi e-Brown ingagcinwa cishe izinyanga eziyisithupha endaweni epholile, kodwa uma uyibeka efrijini izoqhubeka cishe unyaka owodwa.

Uma ilayisi seliphekwe, ligcinwe esiqandisini bese ulisebenzisa ngaphakathi kwezinsuku ezintathu kuya kwezine. Uzokwazi uma irayisi yakho ihamba kabi uma kunzima futhi kuyomile noma uma kunomphunga omnandi.

Izindlela Ezempilo Zokulungisa Ilayisi

Iningi lelayisi elikhulile laseMelika lihlanzekile futhi likhululekile ezinambuzane. Akudingeki ukuba ihlanjululwe ngaphandle kokuthi iphakheji itusa ukuhlanza noma ukugcoba.

Inani elilinganiselwe lokupheka ilayisi yizingxenye ezimbili uketshezi oluyingxenye yerayisi eyodwa. Noma kunjalo, lokhu kungahlukahluka ngokuya ezihlukahlukene kanye nohlobo lwelayisi. Hlola ilebula yepakethe yezinkomba eziqondile. Enye indebe yelayisi eluhlaza, engavunyelwe ngokuvamile iveza izinkomishi ezintathu kuya ezine eziphekwe.

Sebenzisa irayisi njengendishi ehlangothini, ihambisane nemifino noma ukuqinisa izitshalo, ama-curries, nezobho. Ilayisi ingasetshenziselwa ekwenzeni ama-puddings, isinkwa, noma njengokungeziwe kuma-saladi.

Izwi elivela

Ilayisi yizinhlamvu ezingenalo i- gluten , ngakho-ke uye waziwa phakathi kwalabo abagwema imikhiqizo yengqolowa. Ngokukhetha ilayisi elibomvu eliphakeme emafayibheni nasezingeni elilinganiselwe, lingaba yingxenye yokudla okunempilo.

> Imithombo:

> Index ye-Glycemic kanye nesifo sikashukela. Association of American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.

> Labensky SR, Hause AM, Martel P. Ukupheka: i-Bookbook ye-Culinary Fundamentals . I-Boston: I-Pearson; 2015.

> Micronutrients for Health . I-Linus Pauling Institute. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf

> Ukugcina i-Whole Grains. Umkhandlu wonke weGrain. http://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains

> Ilayisi elimhlophe. Ukwandiswa kwe-Utah State University. http://extension.usu.edu/foodstorage/htm/white-rice/