Yeyiphi eyona Ndidi ilungileyo kaRayisi?

Umxholo

• Iintlobo eziphilileyo
• irayisi emdaka
• Umnyama (owalelweyo) irayisi
• Irayisi ebomvu
• Irayisi yasendle
• Iintlobo ezincinci zesondlo
• Irayisi emhlophe
• Imixube eyenziwe kwangaphambili kunye neephakhejiweyo
• Nguwuphi uhlobo omele ukhethe?
• Umgca wezantsi

Irayisi kukutya okutyiwa kakhulu kumazwe amaninzi kwaye inika amawaka ezigidi zabantu emhlabeni wonke ngomthombo wamandla ongabizi kakhulu, nonesondlo.

Zininzi iindidi zale ngqolowa ithandwayo eyahlukileyo ngombala, incasa, kunye nexabiso lesondlo.

Ezinye zininzi kwizondlo kunye nezixhobo ezinamandla zezityalo ezizuzisa impilo, ngelixa ezinye zineeprofayili zesondlo ezingathandekiyo.

Eli nqaku lixoxa ngezona ntlobo zerayisi zinesondlo kwaye kutheni kufuneka ukhethe iintlobo ezithile kunezinye.

Iintlobo eziphilileyo

Ezi ndidi zilandelayo zerayisi zineempawu zesondlo ezenza ukuba zivelele kwabanye.

irayisi emdaka

Irayisi emdaka irayisi yokutya okuziinkozo okuye kwasuswa iqokobhe langaphandle elikhuselayo, elaziwa ngokuba ngumzimba. Ngokungafaniyo nerayisi emhlophe, isenoluhlu lwe-bran kunye ne-germ- ezo zipakisha inani elininzi lezondlo.

Umzekelo, irayisi yombumba omdaka une-flavonoid antioxidants apigenin, quercetin, kunye ne-luteolin. Ezi zinto zidlala indima ebalulekileyo kuthintelo lwezifo.

Ukutya rhoqo ukutya okutyebileyo kwi-flavonoids kunxulunyaniswe nomngcipheko osezantsi weemeko ezingapheliyo, ezinjengesifo sentliziyo kunye nomhlaza othile,,).

Irayisi emdaka ibonelela ngamanani afanayo eekhalori kunye neecarbs kwirayisi emhlophe, ethe yasuswa ibran kunye nentsholongwane. Nangona kunjalo, lo mdaka umdaka uphindwe kathathu ngefayibha kwaye uphezulu kwiprotein ().

Zombini iifayibha kunye neprotheni zikhuthaza iimvakalelo zokugcwala kwaye zinokukunceda ugcine ubunzima obunempilo. Ngaphezu koko, ukukhetha ibrown kunerayisi emhlophe kunokunceda ekulawuleni iswekile yegazi kunye ne-insulin, ihomoni exhasa amanqanaba eswekile esempilweni (4).

Isifundo esenziwe kubantu abadala abali-15 abatyebe kakhulu sabonisa ukuba abo batya ii-ounces eziyi-7 (i-gram ezingama-200) zerayisi emdaka kangangeentsuku ezi-5 babezila ukutya kakhulu iswekile yegazi kunye namanqanaba e-insulin kunabo basebenzise umlinganiselo ofanayo werayisi emhlophe.

Ukongeza, iqela lerayisi elimdaka labanotshintsho lweepesenti kwi-insulin yokuzila eyayingama-57% isezantsi kunenguqu yeentsuku ezi-5 yotshintsho oluqwalaselwe kwiqela lelayisi elimhlophe ().

Ngenxa yoko, irayisi emdaka inokuba lukhetho olungcono kwabo banesifo seswekile. Ngaphezu koko, iphezulu kwi-magnesium, izimbiwa ezidlala indima ebalulekileyo kwiswekile yegazi kunye ne-insulin metabolism ().

Umnyama (owalelweyo) irayisi

Iindidi zerayisi emnyama, ezifana nerayisi emnyama yaseIndonesia kunye neJasmine yerayisi emnyama, zinombala omnyama onzulu ohlala utshintshela kumbala omfusa xa uphekiwe.

Olu hlobo ngamanye amaxesha lubizwa ngokuba yirayisi engavumelekanga, njengoko kusithiwa ibigcinelwe ubukhosi kwi-China yakudala.

Uphando lubonisa ukuba irayisi emnyama yeyona nto ine antioxidant ephezulu kuzo zonke iindidi, iyenza ukhetho olunesondlo ().

Antioxidants yimixube ekhusela iiseli kumonakalo obangelwe kukugqitha kweemolekyuli ezibizwa ngokuba zii-radicals zasimahla, ezinegalelo kwimeko eyaziwa ngokuba luxinzelelo lwe-oxidative.

Uxinzelelo lwe-oxidative lunxulunyaniswa nokuqhubela phambili kweemeko ezingapheliyo, ezinjengesifo sentliziyo, umhlaza othile, kunye nokwehla kwengqondo ().

Irayisi emnyama ityebe ngokukodwa kwii-anthocyanins, iqela lezityalo ze-flavonoid zombala ezinee-antioxidant ezinamandla kunye neepropathi ezichasayo.

I-Anthocyanins ibonakalisiwe inezinto ezinamandla zomhlaza. Izifundo zabemi zibonisa ukuba ukusetyenziswa okuphezulu kokutya okune-anthocyanin kunxulunyaniswa nomngcipheko ophantsi womhlaza othile, kubandakanya nomhlaza ongalunganga ().

Ngaphezulu, kuphando lwe-tube-test, ii-anthocyanins ezivela kwilayisi emnyama zikuthintela ngokufanelekileyo ukukhula kunye nokusasazeka kweeseli zomhlaza wamabele ().

Irayisi ebomvu

Iindidi zerayisi ebomvu, ezifana nerayisi ebomvu yaseHimalaya kunye nerayisi ebomvu yaseThai, zinombala onzulu kwaye zinoluhlu olunomtsalane lwezakhamzimba kunye nemixube yezityalo eziluncedo.

Olu hlobo luphezulu kwiprotein kunye nefayibha kuneentlobo zerayisi emhlophe, kodwa apho ikhanya ngokwenene ikumxholo wayo we-antioxidant.

Njengerayisi emnyama, igcwele i-flavonoid antioxidants, kubandakanya i-anthocyanins apigenin, i-myricetin kunye ne-quercetin.

Ngapha koko, uphando lubonisa ukuba irayisi ebomvu inamandla kakhulu okulwa neeradicals zasimahla kwaye iqulethe ukujolisa okuphezulu kwii-flavonoid antioxidants kunerayisi emdaka ().

I-Flavonoids inokunceda ukunciphisa ukudumba emzimbeni wakho, ugcine amanqanaba e-free radical check, kwaye unokunciphisa umngcipheko weemeko ezingapheliyo, ezinjengesifo sentliziyo kunye nohlobo lwe-2 yeswekile (,).

Irayisi yasendle

Nangona irayisi yasendle ngobuchwephesha iyimbewu yengca yasemanzini, isetyenziswa njenge rayisi ekhitshini.

Iyabonwa njengokhozo olupheleleyo kwaye iqulethe malunga namaxesha amathathu ukuphinda ifayibha kunye neprotheni ebaluleke ngakumbi kunerayisi emhlophe, ukuyenza ukhetho lokugcwalisa ngakumbi (,).

Ukongeza, idityaniswe nenani lezibonelelo zempilo kwizifundo zezilwanyana.

Umzekelo, uphononongo lweentonga lubonisa ukuba ukubuyisela irayisi emhlophe nerayisi yasendle ngokufanelekileyo kunciphisa amanqanaba e-triglyceride kunye ne-cholesterol, ukumelana ne-insulin, kunye noxinzelelo lwe-oxidative-umngcipheko omkhulu wesifo sentliziyo (,,).

Irayisi yasendle ingumthombo olungileyo weevithamini kunye neeminerali, kubandakanya iivithamini ze-B, imagniziyam, kunye nemanganizi. Ngaphezulu, uphando lubonisa ukuba i-antioxidant yayo inyusa ukuya kuma-30 amakhulu kunerayisi emhlophe ().

I-brown, emnyama, ebomvu, kunye nerayisi yasendle zonke iindlela ezinesondlo ezinoluhlu olunomtsalane lwezakhamzimba kunye nezixhobo zokulwa izifo.

Iintlobo ezincinci zesondlo

Akukho nto iphosakeleyo ngokutya irayisi emhlophe okanye imixube yeerayisi epakishwe ngokumodareyitha, kodwa abanazo iimpawu ezinesondlo zeentlobo ezichazwe apha ngasentla.

Irayisi emhlophe

Irayisi emhlophe isuswe ikhatshu, ibran kunye nentsholongwane. Nangona le nkqubo yandisa ubomi beshelfu yemveliso yokugqibela, izakhamzimba kunye nezihlanganisi zezityalo eziluncedo ezifumaneka kwi-bran kunye ne-germ ziyalahleka ngexesha lokulungiswa.

Ngenxa yoko, iqulethe ifayibha encinci, iiprotein, ii-antioxidants, kunye neevithamini ezithile kunye neeminerali kunerayisi emdaka.

Kuba irayisi emhlophe isezantsi kwifayibha kunye neeproteni, ikwangaphantsi ukuzaliswa kwaye inefuthe elingaphezulu kwiswekile yegazi kunerayisi emdaka ().

Incinci kakhulu kwii-antioxidants kune-brown, emnyama, ebomvu, okanye iindidi zasendle ngokunjalo (,).

Imixube eyenziwe kwangaphambili kunye neephakhejiweyo

Ngelixa iindidi ezithile zerayisi ezihlanganisiweyo zinokwenza ukhetho olusempilweni, ezinye ezininzi ziphezulu kwiikhalori, isodiyam, kunye nezithako ezingafunekiyo.

Umzekelo, ikomityi e-1 (i-150-gram) enika iipakethi zerayisi engu-Uncle Ben's Teriyaki Flavour Ready Rice eyi-870 mg yesodiyam- phantse iipesenti ezingama-38 zokutya okucetyiswayo (22,).

Ukutya isodium kakhulu kunokuwonyusa umngcipheko weemeko zempilo ezinzulu, ezinjengesifo sentliziyo kunye nokubetha ().

Ukongeza, iimveliso ezenziweyo zinokuba neswekile eyongeziweyo, imibala yokufakelwa, kunye nezinto ezisigcinayo- izithako onokuthi uzilinganisele kwimpilo efanelekileyo (,).

Irayisi emhlophe kunye neemveliso zerayisi ezihlanganisiweyo azinazondlo kangako kunohlobo lwebala emdaka, emnyama, ebomvu, okanye yasendle. Zitye ngamaxesha athile kunye nokumodareyitha.

Nguwuphi uhlobo omele ukhethe?

Uphando lubonisa ukuba ukutya ukutya okuziinkozo okupheleleyo kuphucula impilo.

Umzekelo, uphononongo kubantu abangaphezulu kwe-197,000 yabantu bafumanisa ukuba ukubuyisela i-gram ezingama-50 ngosuku lwerayisi emhlophe ngesixa esifanayo serayisi emdaka kunxulunyaniswa nomngcipheko ophantsi we-16% wohlobo lweswekile yesi-2 ().

Zonke iinkozo zikwanxulunyaniswe nomngcipheko ophunguliweyo wesifo sentliziyo, ukutyeba kakhulu, kunye nomhlaza othile ().

Ke ngoko, ukukhetha ingqolowa emdaka, ebomvu, emnyama, okanye irayisi yasendle lukhetho oluhle kakhulu kwezempilo.

Kwaye ezi ntlobo zicebile kwizifo zokulwa ne-antioxidants. Ukutya ukutya okuphezulu kukutya okune-antioxidant-rich kunganceda impilo ngeendlela ezininzi.

Izifundo zibonisa ukuba abantu abatya ii-antioxidants zokutya-ezinje nge-brown, bomvu, mnyama, okanye irayisi yasendle-banomngcipheko osezantsi weemeko ezinje ngesifo se-metabolic syndrome, uxinzelelo, umhlaza othile, kunye nesifo sentliziyo

Nangona irayisi emhlophe isempilweni ngokumodareyitha, ukuyitshintsha ngohlobo lweenkozo eziqinisekileyo kukubonelela ngezinongo.

Ukuba uhlala usitya ukutya okulungiselelwe ukutya irayisi okanye ezinye iimveliso zerayisi ezihlanganisiweyo, zama enye yeentlobo ezisempilweni ezidweliswe apha ngasentla.

Ukulungiselela irayisi yakho kukuvumela ukuba ubone ukuba zeziphi izithako onqwenela ukuzongeza okanye ukushiya ngaphandle kweresiphi yakho. Oku kunokunciphisa kakhulu ukutya kwakho isodium kunye nezinye izongezo ezinjengezilondolozo kunye neswekile.

Ingqolowa emdaka, ebomvu, emnyama, okanye iindidi zerayisi yasendle zinokongeza isondlo kukutya kwakho. Zama ukuzilungiselela ngokwakho kunokuba uthenge iimveliso ezenziwe kwangaphambili.

Umgca wezantsi

Ukukhetha iintlobo ezithile zerayisi kunenye kunokuba yindlela elula yokuphucula indlela otya ngayo.

Uhlobo lwerayisi olupheleleyo luqulathe i-bran kunye nentsholongwane, ukubonelela ngezinongo ezithile ezifana nefayibha, iiprotein, ii-antioxidants, kunye neevithamini kunye neeminerals.

Ukukhetha ingqolowa epheleleyo kwilayisi emhlophe kunokunceda impilo ngeendlela ezininzi kwaye kunganciphisa umngcipheko wohlobo lweswekile 2, ukutyeba kakhulu kunye nesifo sentliziyo.

Ukwenza inqaku lokukhetha irayisi ephezulu kwiiprotheyini, ifayibha, iivithamini, iiminerali, kunye nee-antioxidants ngaphezulu kweemveliso ezicokisekileyo yindlela elula kwaye elula yokunyusa impilo.