Ngaba i-Basmati Rice isempilweni?

Umxholo

• Iinyani ngesondlo
• Izibonelelo zempilo ezinokubakho
• Ephantsi kwi-arsenic
• Ngamana uphuculwe
• Ezinye iintlobo ziinkozo ezipheleleyo
• Izinto ezinokubakho ezantsi
• I-Basmati vs. ezinye iintlobo zerayisi
• Umgca wezantsi

Sibandakanya iimveliso esicinga ukuba ziluncedo kubafundi bethu. Ukuba uthenga amakhonkco kweli phepha, sinokufumana ikhomishini encinci. Nantsi inkqubo yethu.

I-Basmati irayisi luhlobo lwerayisi oluqhelekileyo kwi-cuisine yase-India nase Mzantsi Asia.

Ifumaneka kuzo zombini iintlobo ezimhlophe nezimdaka, iyaziwa nge-nutty flavour kunye nephunga elimnandi.

Okwangoku, unokufuna ukwazi ukuba ingaba irayisi eneenkozo ezinde iphilile kwaye ithelekiswa njani nezinye iintlobo zerayisi.

Eli nqaku lijonga ngokusondeleyo irayisi ye-basmati, iphonononga izakhamzimba zayo, izibonelelo zempilo, kunye nakuphi na ukwehla.

Iinyani ngesondlo

Nangona izondlo ezichanekileyo ziyahluka ngokusekwe kuhlobo oluthile lwe-basmati, ukukhonza nganye ngokubanzi kuphezulu kwii-carbs kunye neekhalori, kunye nee-micronutrients ezinje nge-folate, thiamine, kunye ne-selenium.

Ikomityi enye (163 gram) yerayisi emhlophe ephekiweyo emhlophe iqulethe ():

• Iikhalori: 210
• Iprotheni: 4.4 iigram
• Amafutha: 0.5 grams
• IiCarbs: 45.6 iigrem
• Ifayibha: 0.7 iigrem
• Isodium: 399 mg
• Umntu: I-24% yeXabiso lemihla ngemihla (DV)
• Thiamine: Iipesenti ezingama-22 ze-DV
• Selenium: Iipesenti ezingama-22 ze-DV
• Niacin: I-15% ye-DV
• Ibhrasi: I-12% ye-DV
• Intsimbi: I-11% ye-DV
• Vitamin B6: I-9% ye-DV
• Zinc: I-7% ye-DV
• Iphosphorus: I-6% ye-DV
• Magnesium: I-5% ye-DV

Xa kuthelekiswa, irayisi ye-basmati emdaka iphezulu kancinci kwiikhalori, iikhabho, kunye nefayibha. Ikwabonelela nge-magnesium ngakumbi, i-vitamin E, i-zinc, i-potassium kunye ne-phosphorus ().

I-Basmati irayisi iphakame kakhulu kwi-carbs kunye ne-micronutrients efana ne-thiamine, folate kunye ne-selenium.

Izibonelelo zempilo ezinokubakho

I-Basmati irayisi inokudibaniswa nezibonelelo ezininzi zempilo.

Ephantsi kwi-arsenic

Xa kuthelekiswa nezinye iintlobo zerayisi, i-basmati ihlala iphantsi kwi-arsenic, isinyithi esinzima esinokonakalisa impilo yakho kwaye sinokwandisa umngcipheko wesifo seswekile, iingxaki zentliziyo, kunye nomhlaza othile ().

IArsenic ithanda ukuqokelela irayisi ngakumbi kunezinye iinkozo, ezinokubhekisa ikakhulu kwabo batya irayisi rhoqo ().

Nangona kunjalo, ezinye izifundo zifumanise ukuba i-basmati irayisi evela eCalifornia, eIndiya, okanye ePakistan inamanqanaba asezantsi e-arsenic, xa kuthelekiswa nezinye iintlobo zerayisi ().

Ngapha koko, kufanele ukuba kuqatshelwe ukuba iintlobo zerayisi emdaka zihlala ziphakamileyo kwi-arsenic kunelayisi emhlophe, njengoko iarsenic iqokelela kumaleko angaphandle alukhuni.

Ngamana uphuculwe

Irayisi ye-basmati emhlophe ihlala icetyiswa, oko kuthetha ukuba izondlo ezithile zongezwa ngexesha lokulungisa ukunceda ukukhulisa ixabiso lesondlo.

Oku kunokwenza kube lula ukuhlangabezana neemfuno zakho zeevithamini kunye neeminerals ezahlukeneyo.

Ngokukodwa, irayisi kunye nezinye iinkozo zihlala zityebiswa nge-iron kunye ne-B iivithamini ezinjenge-folic acid, thiamine, kunye niacin ().

Ezinye iintlobo ziinkozo ezipheleleyo

I-brown basmati irayisi ithathwa njengenkozo epheleleyo, okuthetha ukuba iqulethe zonke iinxalenye ezintathu zekernel- intsholongwane, ibran kunye ne-endosperm.

Iinkozo zizonke zinxulunyaniswa nezibonelelo ezininzi zempilo. Umzekelo, uhlalutyo lwezifundo ezingama-45 zibopha ukutya okuziinkozo kumngcipheko osezantsi wesifo sentliziyo, umhlaza kunye nokufa ngaphambi kwexesha ().

Olunye uphononongo olunxulumene nokutya rhoqo ukutya okuziinkozo, kubandakanya irayisi emdaka, ngomngcipheko ophantsi wohlobo lweswekile 2).

Ngaphezu, isifundo seeveki ezisi-8 kubantu abangama-80 bafumanisa ukuba ukubuyisela iinkozo ezicokisekileyo ngamagqabi apheleleyo kwehlisa amanqanaba okumakisha ().

I-Basmati isezantsi kwi-arsenic kunezinye iintlobo zerayisi kwaye ihlala ityetyiswa ngeevithamini kunye neeminerals. I-brown basmati ikwajongwa njengenkozo epheleleyo.

Izinto ezinokubakho ezantsi

Ngokungafaniyo ne-basmati emdaka, i-basmati emhlophe yingqolowa esulungekileyo, okuthetha ukuba ikhutshiwe izondlo ezininzi ezixabisekileyo ngexesha lokulungiswa.

Olunye uphononongo lubonisa ukuba ukutya ukutya okuziinkozo okusulungekileyo kunokuchaphazela kakubi ulawulo lweswekile egazini kwaye kunokunxulunyaniswa nomngcipheko ophezulu wohlobo lweswekile yesi-2 (,).

Ngaphezulu, isifundo kubantu abangaphezulu kwe-10,000 abadibanise iipatheni zokutya ezibandakanya irayisi emhlophe kumngcipheko ophezulu wokutyeba kakhulu ().

Ukongeza, uphononongo kubantu abangama-26,006 abanxulumene nokutya irayisi emhlophe nomngcipheko ophezulu wesifo se-metabolic, eli liqela leemeko ezinokunyusa umngcipheko wesifo sentliziyo, ukubetha, kunye nohlobo lweswekile yesi-2 ().

Ezi ziphumo zinokubangelwa linani elikhulu lerayisi elimhlophe le-carbs kunye nenani eliphantsi lefayibha xa kuthelekiswa nerayisi emdaka.

Ngoko ke, ngelixa i-basmati irayisi emhlophe inokuyonwabela ngokumodareyitha, i-basmati emdaka inokuba lolona khetho lulungileyo lwempilo yakho.

Ukutya okusulungekileyo okufana nerayisi emhlophe ye-basmati inxulunyaniswa nomngcipheko ophezulu wesifo seswekile, ukutyeba kakhulu kunye nesifo se-metabolic. Yiyo loo nto, zityiwa kakhulu ngokumodareyitha.

I-Basmati vs. ezinye iintlobo zerayisi

I-Basmati irayisi ithelekiswa nezinye iintlobo zerayisi emdaka okanye emhlophe ngokubhekisele kwizondlo.

Nangona umahluko omncinci kakhulu unokubakho kwiikhalori, i-carb, iprotein, kunye nefayibha ubalo phakathi kweentlobo ezithile zerayisi, akonelanga ukwenza umahluko omkhulu.

Oko kwathethi, i-basmati ihlala ine-arsenic encinci, enokuyenza ukuba ibe lukhetho olufanelekileyo ukuba irayisi sisiseko sokutya kwakho ().

Njengelayisi eneenkozo ezinde, ikwinde kwaye inciphise kuneentlobo ezinokutya okuziinkozo okufutshane.

I-nutty, iphunga leentyatyambo kunye nokuthambile, ukuthungwa okuluhlaza kusebenza kakuhle kwiitya ezininzi zaseAsia naseNdiya. Kukhetheke ngokukhethekileyo kwimifuno yeerayisi, iipilafs, kunye nezitya ezisecaleni.

I-Basmati irayisi isondlo ngokufanayo nezinye iintlobo zerayisi kodwa ine-arsenic encinci. Incasa yayo eyahlukileyo, ivumba, kunye noburhabaxa kwenza kube umdlalo elungileyo izidlo Asia.

Umgca wezantsi

I-Basmati yirayisi enevumba elimnandi, elide elisezantsi kwi-arsenic kunezinye iintlobo zerayisi. Ngamanye amaxesha ityetyiswa ngeevithamini kunye neeminerals ezibalulekileyo.

Iyafumaneka kuzo zombini iintlobo ezimhlophe namdaka.

Nanini na xa kunokwenzeka, kuya kufuneka ukhethe i-basmati emdaka, njengoko iinkozo ezicoliweyo ezifana nerayisi emhlophe zinxulunyaniswa neziphumo ezibi zempilo.

Ivenkile ye-basmati irayisi kwi-intanethi.