Ngokwezinkombandlela ze-United States Dietary Guidelines kwabaseMelika, isigamu sawo wonke okusanhlamvu okudliwe kufanele sibe yizinhlamvu eziphelele. Lokhu kufaka phakathi ukudla okwenziwe ngotshani, oats, ibhali, irayisi yempuphu kanye nensundu. Ukudla okunjenge-rice okufana nelayisi okwenziwe ngefulawa omhlophe-kubhekwa njengokusanhlamvu okuhlanziwe.
Lokhu kusho ukuthi ukususa irayisi elimhlophe irayisi elibomvu kuyindlela enhle kakhulu yokukhuphula ukudla kwakho konke okusanhlamvu .
IRay Brown neRic White
Irayisi elimhlophe limane nje irayisi elibomvu eliye lambozwa, elibizwa ngokuthi igoli, lisusiwe. Irayisi elimhlophe lipheka ngokushesha futhi linomshini we-fluffier kunelayisi obomvu, ngakho-ke kuvame ukuthandwa kakhulu.
Kodwa uma isikhukhula sisusiwe, iningi le-fiber lihamba nayo. Ikomishi lelayisi elibomvu linama-3 1/2 amagremu we-fibre ngenkathi ilayisi elimhlophe lingaphansi kwesigamu esisodwa se-fiber.
Sonke sidinga kusuka ku-28 kuya ku-35 amagremu we-fiber ekudleni kwethu nsuku zonke ukuze lezo amagremu angeziwe zingenza umehluko omkhulu.
Izinzuzo zezeMpilo
I-rice fiber i-rice ifanele uhlelo lwakho lokugaya futhi lisiza ukunciphisa ukumuncwa kwengxenye yomhlophe omhlophe. Ucwaningo luye lwabonisa ukuthi ukudla ukudla okuphezulu-fiber nakho kuyasiza ekulawuleni i-cholesterol nokunciphisa ingozi yesifo senhliziyo. Lokhu akuyona into ehlukile kumfucumfucu wamalayisi omnyovu-nakho konke kuhlanganisa yonke imithombo ye-fibre yonke yokusanhlamvu.
Irayisi elibomvu ligcina i-magnesium, i-manganese, ne-zinc, okuyiyo yonke elahlekile lapho irayisi ilungisiwe.
Kodwa ngenkathi ilayisi elimhlophe lilahlekelwe lawa amaminerali, nokho kuvame ukuqiniswa ngensimbi nakwamanye amavithamini B. Lokhu kuyinto enhle, kodwa irayisi elimhlophe lisaluthola le fiber.
Ukupheka & Ukukhonza
Abanye abantu bathanda ukuthungwa kwe-chewier nokuvutha okunamandla kwelayisi ensundu. Lokhu kwenza kube lula-ukuthenga irayisi elimnyama esikhundleni semhlophe.
Kodwa kwabanye, kuthatha isikhashana ukujwayela umehluko. Kulokho, ukuhlola izitsha ezihlukene ze-side ne-pilafs-brown rice kungahlanganiswa namanye okusanhlamvu okusanhlamvu njengelayisi lasendle noma i-quinoa.
Irayisi e-Brown kulula ukuyilungisa, njengelayisi omhlophe, kodwa kuthatha isikhathi eside ukupheka. Khonza irayisi elibomvu njenge-dish side noma ulisebenzise njengesithako ku-pilaf, isaladi, noma esinye isidlo. Futhi bheka izindlela zokupheka ezingabizi eziningi zebhotela noma i-margarine futhi uqaphele izindlela zokupheka ze-casserole-zikhulu emafutheni nase-sodium uma zenziwe nge-ushizi nama-creamy sauces.
Uma ubuzibuza, ngithanda ukwenza ilayisi lami elibomvu ngendwangu yemifino kunamanzi bese ngengeza amakhowe nama-almond slivers. Ngezinye izikhathi, ngize ngihlanganise ngisho ne-quinoa nelayisi ensundu bese ngiwapheka ngesikhathi esifanayo. Irayisi e-Brown ingaxubaniswa nama-peas okuphekwe namaqathi noma i-pepper no-anyanisi. Okujabulisayo!
Imithombo:
Cho SS, Qi L, Fahey GC Jr, Klurfeld DM. "Ukusetshenziswa kwe-fibre cereal, ingxube yezinhlamvu ezigcwele kanye ne-bran, kanye nezinhlamvu eziphelele nokunciphisa ingozi kuhlobo lwesifo sikashukela, uhlobo lokukhuluphala, nesifo senhliziyo." Am J Clin Nutr. 2013 Aug; 98 (2): 594-619.
Umnyango wezoLimo lwezoLimo lwezoLimo lweMelika we-United States for Standard Reference Release 28. "Umbiko oyisisekelo: 20037, iRayisi, i-Brown, i-Long-Grain, iphekwe."
Iminyango ye-United States yezoLimo nezeMpilo kanye nezinsizakalo zabasebenzi. "Izinkombiso Zezinkukhu zabaseMelika 2015-2020."