Irayisi emdaka: izibonelelo kunye nendlela yokwenza
Umxholo
Irayisi emdaka yingqolowa etyebile kwiicarbohydrate, imicu, iivithamini kunye neeminerali, ukongeza kwezinye izinto ezineempawu zokulwa ne-antioxidant, ezinje ngee-polyphenols, i-oryzanol, i-phytosterols, i-tocotrienols kunye ne-carotenoids, ukusetyenziswa kwayo rhoqo kunegalelo kuthintelo lwezifo ezifana neswekile kunye ukutyeba kakhulu.
Umahluko ophambili phakathi kwerayisi emdaka nomhlophe kukuba ikhoba kunye nentsholongwane iyasuswa kule yokugqibela, eyinxalenye yengqolowa etyebileyo kwifayibha kwaye equlathe zonke izakha mzimba ezichazwe apha ngasentla, yiyo loo nto irayisi emhlophe inxulunyaniswa umngcipheko okhulayo wokuba nezifo ezinganyangekiyo.
Zithini izibonelelo zempilo
Ukutya irayisi emdaka kunezibonelelo zempilo ezininzi, ezinje:
- Ukuphucula impilo yamathumbu, ngenxa yobukho bemicu enceda ukwandisa ubungakanani bomthamo wesitulo kunye nokuququzelela ukukhutshwa, ukuba yinto ebalaseleyo kwabo banengxaki yokuqhinwa;
- Inegalelo ekulahlekeni kobunzima kuba, nangona iqulethe iikhabhohayidrethi, ikwanemicu ethi, xa isetyenziswe ngesixa esilinganiselweyo, incede ekunyuseni imvakalelo yokuhlutha kunye nokunciphisa ukutya. Ukongeza, irayisi emdaka inee-bioactive compounds, ezizezi, i-gamma oryzanol, ikhompawundi ethembisayo ngokuchasene nokutyeba kakhulu;
- Kuyanceda ukunciphisa i-cholesterol, kuba ityebile kwii-antioxidants, ecutha kwaye ikhusele i-oxidation yamafutha, inciphisa umngcipheko wezifo zentliziyo;
- Inegalelo kulawulo lweswekile yegazi, ngenxa yobukho befayibha, enika irayisi emdaka isalathiso esilinganiselweyo se-glycemic, ukuze iswekile yegazi ingonyuki kakhulu xa isetyenziswa. Ukongeza, olunye uphononongo lubonisa ukuba iipropathi zalo ezichasene neswekile zinokunxulunyaniswa ne-gamma oryzanol, ekhusela iiseli zepancreas ezijongene nokuveliswa kwe-insulin, eyihomoni enceda ukulawula iswekile;
- Inceda ukuthintela umhlaza, kuba ine-bioactive compounds ene-antioxidant kunye ne-anti-inflammatory properties, ekhusela iiseli kumonakalo obangelwe zi-radicals zasimahla;
- Inesiphumo se-neuroprotective, ngenxa yobukho bee-antioxidants, ukunceda ukuthintela izifo ezingenayo i-neurodeergenerative, ezinje nge-Alzheimer's, umzekelo.
Ukongeza, irayisi emdaka ityebile kwiiproteni ezithi, xa zidityaniswa nezinye iimbotyi, ezinjengeembotyi, iichickpeas okanye ii-ertyisi, zenze iprotein esemgangathweni elungileyo, enokuba lukhetho oluhle kakhulu kwimifuno, imifuno okanye isifo se-celiac. Uphononongo lwesayensi luchaza ukuba iprotheyini yerayisi emdaka ifana naleyo yeproteyini yesoya kunye nevili.
Ulwazi olunesondlo ngerayisi emdaka
Itheyibhile engezantsi ithelekisa ixabiso lesondlo lelayisi emdaka kunye nelayisi emhlophe:
| Izixhobo | 100 g yerayisi ephekiweyo emdaka | I-100 g yelayisi ephekiweyo erayisi |
| Iikhalori | Iikhalori ezili-124 | Iikhalori ezili-125 |
| Iiproteni | 2.6 g | 2.5 g |
| Amafutha | 1.0 g | 0.2 g |
| IiCarbohydrate | 25.8 g | 28 g |
| Imisonto | 2.7 g | 0.8 g |
| Vitamin B1 | 0.08 mg | 0.01 mg |
| Vitamin B2 | 0.04 mg | 0.01 mg |
| Vitamin B3 | 0.4 mg | 0.6 mg |
| Vitamin B6 | 0.1 mg | 0.08 mg |
| Vitamin B9 | 4 mcg | 5.8 mcg |
| Ikhalsiyam | 10 mg | 7 mg |
| Magnesium | 59 mg | 15 mg |
| IPhosphor | 106 mg | 33 mg |
| Intsimbi | 0.3 mg | 0.2 mg |
| Izinki | 0.7 mg | 0.6 mg |
Uyilungisa njani irayisi emdaka
Umlinganiselo wokupheka irayisi ngu-1: 3, oko kukuthi, inani lamanzi kufuneka lihlale liphindwe kathathu kunelayisi. Okokuqala, irayisi emdaka kufuneka ifakwe, yongeze amanzi ngokwaneleyo ukuyigubungela, malunga nemizuzu engama-20.
Ukulungiselela irayisi, beka icephe le-1 okanye le-2 leoyile epanini kwaye, xa kushushu, yongeza ikomityi enye yerayisi emdaka uze uyixube, ukuyinqanda ukuba ingancamatheki. Emva koko yongeza iikomityi ezintathu zamanzi kunye nentwana yetyuwa, upheke kubushushu obude kude kubilise amanzi kwaye, xa oku kusenzeka, iqondo lobushushu kufuneka lehliswe libe bubushushu obuphantsi, emva koko ugubungele ipani, ukupheka malunga nemizuzu engama-30 okanye ngaphezulu kuphekiwe.
Xa uqala ukubona imingxunya kwilayisi, cima ubushushu kwaye ubuphumle eminye imizuzu embalwa ngesivalo esivulekileyo, ivumela irayisi ukuba igqibe ukufunxa amanzi.
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