Yintoni irayisi edityanisiweyo, kwaye ingaba isempilweni?

Umxholo

• Yintoni irayisi ebisiweyo?
• Ukuthelekiswa kwesondlo
• Izibonelelo ezinokubakho zerayisi ephekiweyo
• Ukuphucula ukupheka kunye neempawu zokugcina
• Ukuhanjiswa kweekhompawundi zezityalo
• Ukuqulunqwa kwee-prebiotic
• Isenokuchaphazela iswekile esezantsi kwegazi
• Izinto ezinokubakho ezantsi
• Umgca wezantsi

Irayisi ebilisiweyo, ekwabizwa ngokuba yirayisi eguqulweyo, iphekwe ngokuyinxenye kumakhoba ayo angadliyo ngaphambi kokuba kusetyenzwe ngokutyiwa.

Kwamanye amazwe aseAsia nawaseAfrika, abantu bebebilisa irayisi ukusukela kumaxesha amandulo njengoko isenza ukuba kube lula ukususa amakhoba ngesandla.

Inkqubo iye yaphucuka ngakumbi kwaye iseyindlela eqhelekileyo yokuphucula ukuthungwa, ukugcinwa kunye nezibonelelo zempilo zerayisi.

Eli nqaku liphonononge irayisi ebilisiweyo, kubandakanya isondlo sayo, izibonelelo kunye nokwehla.

Yintoni irayisi ebisiweyo?

Ukudibanisa kwenzeka ngaphambi kokuba irayisi inyibilikiswe, oko kungaphambi kokuba kususwe ikhoba elingenakutya ukuze kuveliswe irayisi emdaka kodwa ngaphambi kokuba irayisi emdaka ihlanjululwe yenze irayisi emhlophe.

Amanyathelo amathathu aphambili okubhengeza (1,):

1. Ukuntywila. Irayisi ekrwada, engaxutywanga, ekwabizwa ngokuba yi-paddy rice, ifakwe emanzini afudumeleyo ukunyusa umxholo.
2. Ukuthambisa. Irayisi iyabiliswa de isitatshi siguquke sibe yijeli. Ubushushu bale nkqubo bunceda nokubulala iintsholongwane kunye nezinye iintsholongwane.
3. Ukuqwayita. Irayisi iyomiswa kancinci ukunciphisa ubumanzi ukuze inyibilikiswe.

I-parboiling iguqula umbala welayisi ube mthubi okhanyayo okanye i-amber, eyahlukileyo kumbala omhlophe, omhlophe welayisi eqhelekileyo. Sekunjalo, akukho mnyama njengerayisi emdaka (1).

Olu tshintsho lombala lubangelwa zii-pigments ezihamba zisuka kwikhoba kunye ne-bran ukuya kwi-endosperm yesitashi (intliziyo yerey kernel), kunye nokuphendula okumdaka okwenzeka ngexesha lokudibanisa (,).

Irayisi ebilisiweyo iyamanziswa, iyabiliswa kwaye yomiswe kwikhoba layo emva kokuvuna kodwa ngaphambi kokugaya. Inkqubo ijika irayisi ikhanye ngombala otyheli kunokuba mhlophe.

Ukuthelekiswa kwesondlo

Ngexesha lokudibanisa amanzi, ezinye izakhamzimba ezinyibilikayo emanzini zisuka kwi-bran yekernel yerayisi ziye kwi-endosperm yesitatshi. Oku kunciphisa ilahleko yesondlo edla ngokwenzeka ngexesha lokucoca xa kusenziwa irayisi emhlophe (1).

Nantsi indlela ii-ounces ezi-5.5 (i-155 gram) zerayisi engafakwanga, ephekiweyo, ephekiweyo xa ithelekiswa nesixa esifanayo serayisi engafakwanga, ephekiweyo, emhlophe nebomvu. Oku kulingana nekomityi enye yerayisi ebhangisiweyo kunye nomhlophe okanye ikomityi ye-3/4 yerayisi emdaka ():

Ngokuqaphelekayo, irayisi edityanisiweyo ine-thiamine kunye ne-niacin ebaluleke ngakumbi kunerayisi emhlophe. Ezi zinongo zibalulekile kwimveliso yamandla. Ngapha koko, irayisi ebilisiweyo iphezulu kwifayibha kunye neprotheni (6, 7).

Kwelinye icala, ezinye izimbiwa, kubandakanya i-magnesium kunye ne-zinc, zisezantsi kancinci kwilayisi ebilayo, xa kuthelekiswa nerayisi emhlophe nebomvu rhoqo. Oko kwathethileyo, la maxabiso anokwahluka ngokusekwe kwinkqubo yokufaka (1).

Zombini irayisi ebilisiweyo kunye namhlophe ngamanye amaxesha ityebiswa nge-iron, i-thiamine, i-niacin, kunye ne-folate, nto leyo enciphisa umahluko kwezinye zezondlo xa ithelekiswa nerayisi emdaka. Okwangoku, irayisi emdaka ngowona mthombo ungcono wezondlo, xa zizonke.

Irayisi ebilisiweyo iphezulu kwiivithamini ze-B xa kuthelekiswa ne-unenric, irayisi emhlophe eqhelekileyo. Oku kungenxa yenkqubo yokudibanisa, ngexesha apho ezinye izondlo zidlulisa ukusuka kwi-bran ukuya kwi-endosperm yesitashi. Sekunjalo, irayisi emdaka yeyona inesondlo.

Izibonelelo ezinokubakho zerayisi ephekiweyo

Ukudibanisa yinto eqhelekileyo, ngokuyinxenye ngenxa yeziphumo zayo eziluncedo kwiimpawu zokupheka kunye nokugcinwa kwerayisi. Izifundo zikwacacisa ukuba inokuba nezibonelelo zempilo ngaphezulu kokunyuka kwexabiso lesondlo.

Ukuphucula ukupheka kunye neempawu zokugcina

Ukudibanisa iiparitha kunciphisa ukuncipha kwerayisi ngoko ke ivelisa iinkozo ezi-fluffy kunye nokwahlula-hlula xa sele kuphekiwe. Oku kunqweneleka ngakumbi ukuba ufuna ukugcina irayisi ifudumele okwethutyana ngaphambi kokukhonza, okanye ukuba ucwangcisa ukuphinda uphinde uphinde ubambe irayisi eseleyo kwaye ufuna ukunqanda ukuqunjelwa ().

Ukongeza, i-parboiling inactivates i-enzymes eyaphula amanqatha erayisi. Oku kunceda ukuthintela ubungqongqo kunye neencasa ezingafunekiyo, ukwandisa ishelf-life ().

Ukuhanjiswa kweekhompawundi zezityalo

Xa irayisi engqolowa engqushiweyo isilwa ukuze yenze irayisi emhlophe, umaleko we-bran kunye ne-germ-rich germ iyasuswa. Yiyo loo nto izixhobo ezinokuba luncedo zilahlekile.

Nangona kunjalo, xa irayisi idityanisiwe, ezinye zezi zinto zenziwe ngezityalo, kubandakanya i-phenolic acid eneempawu zokulwa ne-antioxidant, zigqithisela kwi-endosperm yesitatshi se-rice kernel, ukunciphisa ilahleko ngexesha lokucoca. I-Antioxidants ikhusela kumonakalo weselula ().

Kwisifundo senyanga e-1 kwiigundane ezinesifo seswekile, irayisi eboshwe ngeposi yafunyanwa ine-127% yeephenolic compounds kuneerayisi emhlophe. Ngaphezu koko, ukutya irayisi edityanisiweyo kukhusele izintso zeempuku ngokuchasene nomonakalo ovela kwii-radicals ezingazinzanga zasimahla, ngelixa irayisi emhlophe ingakhange ().

Okwangoku, uphando olongezelelekileyo luyafuneka ukuphonononga iikhompawundi zezityalo kwirayisi ebilayo kunye nezibonelelo zazo ezinokubakho kwezempilo.

Ukuqulunqwa kwee-prebiotic

Xa irayisi ifuthiswa njengenxalenye yenkqubo yokubilisa, isitatshi sijika sibe yijeli. Xa ipholile, ibuyela umva, oko kuthetha ukuba iimolekyuli ziguqule kwaye ziqine (1).

Le nkqubo yokuhlengahlengisa kwakhona yenza isitatshi esinganyangekiyo, esichasa ukwetyisa endaweni yokophuka kwaye kufakwe emathunjini akho amancinci (11).

Xa isitatshi esinganyangekiyo sifikelela emathunjini akho amakhulu, siyabiliswa ziintsholongwane eziluncedo ekuthiwa ziiprobiotic kwaye sikhuthaza ukukhula kwazo. Ke ngoko, isitatshi esinganyangekiyo sibizwa ngokuba yi-prebiotic ().

Ii-prebiotic zikhuthaza impilo yamathumbu. Umzekelo, xa zivundisiwe ziibhaktheriya, zivelisa ii-acids ezinamafutha amancinci, kubandakanya ibutyrate, eyondla iiseli zamathumbu akho amakhulu ().

Isenokuchaphazela iswekile esezantsi kwegazi

Irayisi ebiyelweyo ayinakunyusa iswekile yegazi lakho njengezinye iintlobo zerayisi. Oku kunokuba ngenxa yesitatshi sayo esinganyangekiyo kunye nomxholo weprotein ophakamileyo ().

Xa abantu abanesifo seswekile sesi-2 besitya malunga ne-1/8 yeekomityi (iigram eziyi-185) zerayisi ephekiweyo emva kokuzila ukutya ubusuku bonke, ukonyuka kwabo kwiswekile yegazi kwakungu-35% ngaphantsi kunalapho babesitya irayisi emhlophe eqhelekileyo).

Kwakweso sifundo sinye, akukho mahluko ubonakalayo kwimpembelelo yeswekile yegazi eyaqwalaselwa phakathi kwerayisi emhlophe nebomvu rhoqo, nangona okokugqibela lukhetho olusempilweni ngakumbi ().

Kwangokunjalo, kolunye uphononongo kubantu abanesifo seswekile sesi-2, ukutya malunga ne-1/4 yeekomityi (195 gram) zerayisi ephekiweyo ephekiweyo emva kokukhawuleza ngokukhawuleza ukonyusa iswekile yegazi ngama-30% ngaphantsi kokutya isixa esifanayo serayisi emhlophe eqhelekileyo).

Ukutya okushiyekileyo irayisi ebandisiweyo kwaye iphinde ihlaziye inokuthi yehlise ifuthe layo kwiswekile yegazi (,).

Nangona kunjalo, izifundo ezingakumbi zabantu ziyafuneka ukuphonononga izibonelelo ezinokubakho zerayisi ebisiweyo yokulawulwa kweswekile yegazi.

Ukuba unesifo seswekile kwaye uvavanya iswekile yegazi lakho ekhaya, ungazijonga ngokwakho ukuba iintlobo ezahlukeneyo zerayisi ziwachaphazela njani amanqanaba akho. Qiniseka ukuba uthelekisa isixa esifanayo serayisi kwaye uzitye ngendlela efanayo ukuze uthelekise ngokufanelekileyo.

Irayisi ebilisiweyo ayithandeki ncam xa ithelekiswa nerayisi emdaka kwaye ipheka kwii-kernels ezichazwe kakuhle endaweni yokuqunjelwa. Inokubonelela nangakumbi ngezixhobo zemveliso, ukuxhasa impilo yamathumbu, kunye nokuphakamisa iswekile yegazi ngaphantsi kwerayisi eqhelekileyo emhlophe.

Izinto ezinokubakho ezantsi

Eyona nto iphambili kwilayisi ebilisiweyo kukuba ayinazondlo kunerayisi emdaka.

Ngaphezulu, kuxhomekeke kubume bakho kunye nokunambitheka okukhethiweyo, awungekhe uyithande irayisi ebisiweyo. Xa kuthelekiswa nokuthamba, ukunamathela okunamathelayo kunye nokukhanya, incasa yebland yelayisi emhlophe, iqinile kwaye iyahlafuna inencasa ethe kratya - nangona ingenamandla njengerayisi emdaka ().

Umzekelo, kuya kuba nzima ngakumbi ukusebenzisa izinti zokutya ukutya ukutya okucacileyo, okuziinkozo zerayisi ephekiweyo, xa kuthelekiswa nokuxinana kwerayisi emhlophe eqhelekileyo.

Irayisi ebiyelweyo nayo ithatha ithutyana ukupheka. Ngelixa irayisi emhlophe ibila malunga nemizuzu engama-15 ukuya kwengama-20, ukubotshwa kudityaniswe nemizuzu engama-25. Okwangoku, oku kungaphantsi kwemizuzu engama-45-50 efunekayo kwirayisi emdaka.

Ngaphandle komxholo wayo wesondlo esezantsi xa kuthelekiswa nerayisi emdaka, ezinye izinto ezinokubakho ezantsi zerayisi ephekiweyo kukungcamla kunye nokwahluka kobume, kunye nexesha lokupheka elincinci kunerayisi emhlophe rhoqo.

Umgca wezantsi

Irayisi ebiyelweyo (eguqulweyo) ayiphekwanga ngokuyinxenye kwikhoba layo, eligcina izakha mzimba ngenye indlela ilahlekile ngexesha lokucoca.

Inokuyinceda impilo yezisu kunye nefuthe leswekile yegazi ngaphantsi kwerayisi emdaka okanye emhlophe.

Okwangoku, nangona irayisi ebilisiweyo isempilweni kunerayisi emhlophe rhoqo, irayisi emdaka ihlala iyeyona ikukutya okunesondlo.