Irayisi ebomvu: izibonelelo ezi-6 zempilo kunye nendlela yokulungiselela

Umxholo

• 1. Nciphisa icholesterol
• 2. Iphucula impilo yamathumbu
• 3. Uthintela i-anemia
• 4. Thintela isifo sentliziyo kunye nomhlaza
• 5. Ukuthanda ukunciphisa umzimba
• 6. Ngaba ukunceda ukuthintela isifo seswekile
• Ulwazi ngesondlo
• Uyenza njani irayisi ebomvu

Irayisi ebomvu isuka e-China kwaye eyona nto iluncedo kuyo kukunceda ukunciphisa i-cholesterol. Umbala obomvu ubangelwe ngumxholo ophezulu we-anthocyanin antioxidant, ekwabakho kwiziqhamo nemifuno ebomvu okanye emfusa.

Ukongeza, olu hlobo lwerayisi yingqolowa iphelele enexabiso eliphezulu lesondlo, ityebile kwizondlo ezifana nentsimbi kunye nefayibha. Irayisi ebomvu nayo kulula ukuyilungisa kwaye inokwenziwa ngendlela efanayo nerayisi emhlophe.

Izibonelelo eziphambili zerayisi ebomvu zezi:

1. Nciphisa icholesterol

Irayisi ebomvu iqhuba inkqubo yendalo yokuvumba evelisa into ebizwa ngokuba yi-monacoline K, enoxanduva lokufumana le rayisi ekunciphiseni i-cholesterol embi kunye nokwandisa i-cholesterol elungileyo. Ukongeza, imicu ekhoyo kule ngqolowa iphela ikwanceda ukunciphisa ukufunxwa kwamafutha emathunjini kunye nokulawula ngcono amanqanaba e-cholesterol, ukongeza ekubeni sisityebi kwi-anthocyanins.

2. Iphucula impilo yamathumbu

Ngenxa yokuba ityebile kwifayibha, irayisi ebomvu iyanceda ekwandiseni ubungakanani belindle kunye nasekuhlanganiseni iphecana lesisu, ikhetha ukuphuma kwayo, ilunge kakhulu kubantu abanokuqhinwa.

3. Uthintela i-anemia

Irayisi ebomvu ityebile ngentsimbi, isimbiwa esifanelekileyo sokuhambisa ioksijini egazini kunye nokuthintela kunye nokulwa i-anemia. Ukongeza, ikwanayo nevithamini B6 elawula imood, ukulala kunye nokutya.

4. Thintela isifo sentliziyo kunye nomhlaza

Ukongeza ekuncedeni ukunciphisa i-cholesterol, irayisi ebomvu ikwanceda ekuthinteleni isifo sentliziyo kunye nomhlaza ngenxa yomxholo wayo ophezulu wee-antioxidants, izinto ezikhusela imithambo yegazi ekwenzeni iiplagi ezingathandekiyo kwaye, ngenxa yoko, ikhusela umzimba kwiingxaki ezinje ngokuhlaselwa yintliziyo kunye nokubetha.

Ukongeza, ikwathanda ukuvuselelwa kwesisele esaneleyo, ukukhuthaza amajoni omzimba ukuba alwe neeseli ezinomhlaza.

5. Ukuthanda ukunciphisa umzimba

Irayisi ebomvu iyakunceda ukunciphisa umzimba ngenxa yokuba ityebile kwifayibha, izondlo ezinciphisa indlala kwaye zonyusa imvakalelo yokuhlutha ixesha elide.

Ukongeza, iintsinga zinceda ukuthintela i-spikes kwiswekile esegazini, ecutha ukufumba kwamafutha emzimbeni kunye nokuveliswa kwamafutha.

6. Ngaba ukunceda ukuthintela isifo seswekile

Ngenxa yokuba ityebile kwii-anthocyanins, irayisi ebomvu inokunceda ukuthintela isifo seswekile. Le antioxidant inokunceda ekulawuleni amanqanaba eswekile yegazi, kuba ngokokufunda okuthile isebenza ngokuthe ngqo kwi-enzyme elawula iswekile yegazi.

Ukongeza, ine-avareji yesalathiso se-glycemic, oko kukuthi, inyusa ngokuphakathi amanqanaba eswekile yegazi.

Ulwazi ngesondlo

Itheyibhile elandelayo ibonisa ukwakhiwa kwesondlo nge-100 g yerayisi ebomvu:

Kubalulekile ukuba ukhumbule ukuba izibonelelo zerayisi ebomvu zifunyenwe ngakumbi xa zinxulunyaniswa nokutya okunesondlo kunye nokusebenza komzimba rhoqo.

Uyenza njani irayisi ebomvu

Iresiphi esisiseko yerayisi ebomvu yenziwe ngolu hlobo lulandelayo:

Izithako:

1 indebe yerayisi ebomvu;
1 icephe yeoyile yomnquma;
I-1/2 i-anyanisi eqoshiwe;
2 ikonofile;
ityuwa ukunambitha;
2 ½ iikomityi zamanzi;

Imo yokulungiselela:

Beka amanzi emathunjini. Songa igalikhi kunye netswele kwioyile, kwaye xa itswele ibonakala, yongeza irayisi ebomvu. Saute kancinci, yongeza amanzi abilayo, ityuwa kwaye upheke imizuzu engama-35 ukuya kuma-40 ngaphezulu kobushushu obuphantsi.