Izibonelelo zerayisi yasendle, indlela yokulungiselela kunye neeresiphi
Umxholo
- Izibonelelo zerayisi yasendle
- Ukwakhiwa kwesondlo
- Uyilungisa njani irayisi yasendle
- 1. Isaladi yeWercress kunye nerayisi yasendle
- 2. Irayisi yasendle enemifuno
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:
Izixhobo | Irayisi yasendle eluhlaza | Irayisi emhlophe eluhlaza |
Iikhalori | 354 kcal | 358 kcal |
Iiproteni | 14.58 g | 7.2 g |
IiCarbohydrate | 75 g | 78.8 g |
Amafutha | 1.04 g | 0.3 g |
Imisonto | 6.2 g | 1.6 g |
Vitamin B1 | 0.1 mg | 0.16 mg |
Vitamin B2 | 0.302 mg | IiTras |
Vitamin B3 | 6.667 mg | 1.12 mg |
Ikhalsiyam | 42 mg | 4 mg |
Magnesium | 133 mg | 30 mg |
IPhosphor | 333 mg | 104 mg |
Intsimbi | 2.25 mg | 0.7 mg |
Potassium | 244 mg | 62 mg |
Izinki | 5 mg | 1.2 mg |
Umntu | 26 mcg | 58 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:
- 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;
- 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.