Umbhali: Marcus Baldwin
Umhla Wokudalwa: 14 Isilimela 2021
Hlaziya Umhla: 25 Eyedwarha 2024
Anonim
Izibonelelo zerayisi yasendle, indlela yokulungiselela kunye neeresiphi - Zempilo
Izibonelelo zerayisi yasendle, indlela yokulungiselela kunye neeresiphi - Zempilo

Umxholo

Irayisi yasendle, ekwabizwa ngokuba yirayisi yasendle, yimbewu enesondlo kakhulu eveliswe kwi-algae yasemanzini yohlobo UZizania L. Nangona kunjalo, nangona le rayisi ibonakala ifana nerayisi emhlophe, ayihambelani ngqo nayo.

Xa kuthelekiswa nerayisi emhlophe, irayisi yasendle ithathwa njengenkozo epheleleyo kwaye inexabiso eliphindwe kabini kwinani leprotein, ifayibha engaphezulu, iivithamini B kunye neeminerali ezinje nge-iron, calcium, zinc kunye ne potassium. Ukongeza, irayisi yasendle ityebile kwii-antioxidants kwaye, ke, ukusetyenziswa kwayo rhoqo kunxulunyaniswa nezibonelelo ezininzi zempilo.

Izibonelelo zerayisi yasendle

Ukusetyenziswa kwerayisi yasendle kungazisa izibonelelo zempilo ezininzi, kuba ingqolowa iphelele, eyona iphambili yile:

  • Idibanisa ukuqhinaKuba iphucula ukuhamba kwamathumbu kwaye yonyusa umthamo welindle, ikhetha kunye nokusetyenziswa kwamanzi, ukuphuma kwelindle;
  • Inceda ukuthintela umhlaza kunye nokuthintela ukuguga ngaphambi kwexesha, kuba ityebile kwii-antioxidants, ikakhulu ii-phenolic compounds kunye ne-flavonoids, ezinoxanduva lokukhusela umzimba kumonakalo omkhulu wasimahla;
  • Inceda ukuthintela isifo sentliziyo, kuba ityebile kwimicu, enxulumene nokuncitshiswa kwe-cholesterol iyonke, i-LDL (cholesterol embi) kunye ne-triglycerides, ekhuthaza impilo yentliziyo;
  • Ukuthanda ukunciphisa umzimba, kuba ityebile kwiiproteni, inyusa ukuziva satiety enkosi kwinani layo lemicu kunye nokunceda kulawulo lwe-insulin. Isifundo esenziwe ngeempuku sibonise ukuba irayisi yasendle inokuthintela ukuqokelelwa kwamanqatha kwaye ithande ukwanda kwe-leptin, eyihomoni efumaneka kwiindawo eziphezulu kubantu abatyebe kakhulu. Nangona le hormone inxulumene nokunciphisa ukutya, kubantu abanobunzima obugqithisileyo kukho ukukhula kokuchasa isenzo sayo;
  • Inceda ukulawula inani leswekileUkuthintela isifo seswekile, kuba ukufunxwa kweecarbohydrate kwinqanaba lamathumbu kuhamba kancinci, kubangela ukuba iswekile inyuke ngokuthe ngcembe kunye ne-insulin yokulawula ukugxila kwayo egazini.

Kubalulekile ukuba uchaze ukuba zimbalwa izifundo zenzululwazi ezikolu hlobo lwerayisi, kwaye kuyafuneka ukuba kuqhubeke nezifundo ukubonisa zonke izibonelelo zalo. Irayisi yasendle ingatyiwa ngokutya okusempilweni kunye nokunesondlo.


Ukwakhiwa kwesondlo

Itheyibhile elandelayo ibonisa ubume besondlo selayisi yasendle nganye kwiigram ezili-100, ukongeza kuthelekiswa nerayisi emhlophe:

IzixhoboIrayisi yasendle eluhlazaIrayisi emhlophe eluhlaza
Iikhalori354 kcal358 kcal
Iiproteni14.58 g7.2 g
IiCarbohydrate75 g78.8 g
Amafutha1.04 g0.3 g
Imisonto6.2 g1.6 g
Vitamin B10.1 mg0.16 mg
Vitamin B20.302 mgIiTras
Vitamin B36.667 mg1.12 mg
Ikhalsiyam42 mg4 mg
Magnesium133 mg30 mg
IPhosphor333 mg104 mg
Intsimbi2.25 mg0.7 mg
Potassium244 mg62 mg
Izinki5 mg1.2 mg
Umntu26 mcg58 mcg

Uyilungisa njani irayisi yasendle

Xa kuthelekiswa nerayisi emhlophe, irayisi yasendle ithatha ixesha elide ukuyigqiba, malunga nemizuzu engama-45 ukuya kwengama-60. Ke ngoko, kunokwenzeka ukupheka irayisi yasendle ngeendlela ezimbini:


  1. Beka ikomityi enye yerayisi yasendle kunye neekomityi ezi-3 zamanzi ngentwana yetyuwa, ngaphezulu kobushushu obukhulu ide ibile. Ngokukhawuleza xa ibila, yibeke emlilweni omncinci, gubungela kwaye makupheke imizuzu engama-45 ukuya kuma-60;
  2. Gcoba ubusuku bonke kwaye uphinde inkqubo ekhankanywe ngasentla kwaye upheke malunga nemizuzu engama-20 ukuya kwe-25.

Ezinye iiresiphi ezinokulungiswa kunye nerayisi yasendle zezi:

1. Isaladi yeWercress kunye nerayisi yasendle

Izithako

  • Ipakethi enye ye-watercress;
  • 1 isanqante eliphakathi;
  • 30 g yamandongomane;
  • 1 indebe yerayisi yasendle;
  • Iikomityi ezintathu zamanzi;
  • Ioyile yeminquma kunye neviniga;
  • I-1 pinch yetyuwa kunye nepepile.

Imowudi yokulungiselela

Nje ukuba irayisi yasendle ilungile, xuba zonke izinto ezikwisikhongozeli kunye nexesha kunye neoyile yomnquma kunye neviniga. Olunye ukhetho kukulungiselela i-vinaigrette yelamuni, kwaye ngenxa yoku kufuneka ijusi yeelamuni ezi-2, ioyile yomnquma, isardard, igalikhi ecoliweyo, ityuwa nepepile, xuba yonke into kunye nexesha lesaladi.


2. Irayisi yasendle enemifuno

Izithako

  • 1 indebe yerayisi yasendle;
  • Iikomityi ezintathu zamanzi;
  • 1 itswele eliphakathi;
  • 1 i-clove yegalikhi egayiweyo;
  • I-1/2 indebe yeekherothi;
  • Ikomityi ye-1/2 yeepea;
  • I-1/2 indebe yeembotyi eziluhlaza;
  • Iipuniwe ezi-2 zeoyile yomnquma;
  • I-1 pinch yetyuwa kunye nepepile

Imowudi yokulungiselela

Kwipani yokutshiza, beka amacephe amabini eoyile kwaye usike itswele, igalikhi kunye nemifuno, ushiye malunga nemizuzu emi-3 ukuya kwemi-5 okanye de ithambe. Emva koko yongeza irayisi yasendle esele yenziwe, yongeza ityuwa kunye nepepile kwaye udibanise.

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