Funda ukuba kutheni irayisi yinxalenye yokutya okusempilweni

Umxholo

• Izibonelelo zerayisi emdaka
• Ulwazi olunesondlo ngerayisi
• Iresiphi yokubhaka irayisi
• Iresiphi etyebileyo yeprotein enemifuno
• Iresiphi ekhawulezayo yekhekhe yerayisi

Irayisi ityebile kwiicarbohydrate eyona nto iphambili kwezempilo kukubonelela ngamandla anokuchithwa ngokukhawuleza, kodwa ikwanazo neeamino acid, iivithamini kunye neeminerali eziyimfuneko emzimbeni.

Iiprotein zerayisi xa zidityaniswe nemidumba efana neembotyi, iimbotyi, iimbotyi, iilentile okanye ii-ertyisi zibonelela ngeeprotein zomzimba ezibalulekile ekwakheni izicwili zomzimba, kwaye ikwanceda ukukhuthaza ukhuseleko kunye nokugcina iiseli.

Irayisi emhlophe okanye irayisi ecoliweyo yeyona ityiwa kakhulu eBrazil kodwa yeyona ineevithamini ezimbalwa yiyo loo nto kubalulekile ukutya imifuno kunye nemifuno kwisidlo esinye ukonyusa ixabiso lesondlo, kuba uninzi lweevithamini zikhona ikhefu lelayisi elisuswe ngexesha lenkqubo yokufaka umbala.

Izibonelelo zerayisi emdaka

Izibonelelo zerayisi emdaka zinxulumene nokwehla kokubonakala kwezifo ezinje ngomhlaza, isifo seswekile, izifo zentliziyo kunye nokutyeba kakhulu.

Irayisi emdaka inezakha mzimba ezininzi, iiminerali kunye neicarbohydrate ezimbalwa kunerayisi emhlophe okanye ecoliweyo ephulukana nezakhamzimba xa kusenziwa. Ke, irayisi emdaka ineevithamini ze-B, iiminerali ezinje nge-zinc, i-selenium, ubhedu kunye ne-manganese kunye ne-phytochemicals ene-antioxidant.

Ulwazi olunesondlo ngerayisi

Ukusetyenziswa kwerayisi emdaka kuluncedo ngakumbi emzimbeni kunequinoa kunye neamaranth, ukutya okwaziwa njengezibonelelo zezempilo. Oku kungenxa ye-oryzanol, iseti yezinto ezikhoyo kwirayisi emdaka engenako okunye ukutya kwaye inxulumene nokuthintela kunye nokulawula izifo zentliziyo.

Iresiphi yokubhaka irayisi

Le recipe iyamnandi kwaye ilula kakhulu ukwenza.

Izithako

• Iikomityi ezi-2 zerayisi emdaka ehlanjiweyo neyaphukileyo
• 1 itswele egayiweyo
• Iiglove ezi-5 ezityiweyo
• 1 igqabi le-bay
• I-1/2 ipepile ityunwe ngamaqhekeza amancinci
• Iiglasi ezi-4 zamanzi
• ityuwa ukunambitha

Imowudi yokulungiselela

Songa igalikhi kunye netswele epanini emva koko ubeke kwisitya se-oveni. Emva koko beka ezinye izinto kwisitya uze ubhake malunga nemizuzu engama-20, uqiniseke ukuba irayisi iphekwe ngokufanelekileyo ekugqibeleni. Ukuba kukho imfuneko yongeza amanzi abilayo kwaye ushiye ehovini ide yomile.

Ukwahluka incasa ungongeza izilayi zetumato, amanye amagqabi e-basil kunye netshizi encinci ngaphezulu, ekupheleni kokupheka.

Iresiphi etyebileyo yeprotein enemifuno

Izithako:

• 100 g yerayisi yasendle
• 100 g yerayisi ecacileyo
• 75 g iiamangile
• 1 zucchini
• Iziqu ezi-2 zeseleri
• 1 intsimbi yepepile
• I-600 ml yamanzi
• I-okra okanye i-asparagus
• I-1/2 inako yombona oluhlaza
• 1 itswele
• Iipuniwe ezi-2 zeoyile yomnquma

Ixesha lonyaka: 1 itshilisi, 1 pinch ipepile emnyama, icephe e-1 yekoriyandire, amacephe ama-2 esosi yesosi, amacephe amabini eparsley kunye netyuwa ukunambitha

Imowudi yokulungiselela

Songa itswele kwioyile yomnquma kude kube yigolide kwaye emva koko yongeze irayisi, uvuselele okwemizuzu embalwa. Emva koko yongeza amanzi, imifuno kunye neeamangile. Emva koko faka iziqholo kodwa ushiye i-cilantro kunye neparsley ukuba yongezwe ekugqibeleni, xa irayisi iphantse yoma.

Ukuthintela irayisi ukuba ingabi soggy, kuya kufuneka uhlale ushushu kwaye ungashukumi emva kokufaka imifuno epanini.

Iresiphi ekhawulezayo yekhekhe yerayisi

Izithako:

• I-1/2 indebe yeti yobisi
• Iqanda eli-1
• 1 indebe yomgubo wengqolowa
• Iipunipo ezi-2 zeshizi egayiweyo yeParmesan
• 1 icephe yokubhaka umgubo
• Iikomityi ezi-2 zeti yerayisi ephekiweyo
• Ityuwa, igalikhi kunye nepepile emnyama ukunambitha
• Iipunipoli ezi-2 ezinqunqiweyo zeparsley
• Ukuthosa ioyile

Imo yokulungiselela:

Ukubetha ubisi, iqanda, umgubo, iparmesan, umgubo wokubhaka, irayisi, ityuwa, igalikhi kunye nepepile kwi-blender, de kube kubumba ubunzima obufanayo. Thela kwisitya kwaye ungeze iparsley ecoliweyo, uxube kakuhle ngecephe. Ukufry, beka amacephe entlama kwioyile eshushu, kwaye mayibe mdaka. Xa ususa i-cookie, mayiyeke itawuli yamaphepha ukuze isuse ioyile engaphezulu.

Zama ukunonga ezi ndlela zokupheka ngetyuwa yemifuno efundiswe kule vidiyo ilandelayo: