Ukuphononongwa kwesondlo selayisi sasendle- Ngaba kulungile kuwe?

Umxholo

• Yintoni irayisi yasendle?
• Iinyani zesondlo serayisi yasendle
• Ephakamileyo kwiprotheni kunye nefiber
• Umthombo wee-antioxidants ezinamandla
• Ingayilungela intliziyo yakho
• Ngamana unokunciphisa umngcipheko wohlobo lwe-2 yeswekile
• Iziphumo ezinokubakho ezimbi
• Unetyhefu
• Isinyithi esinzima
• Uyitya njani irayisi yasendle
• Izithako
• Imikhombandlela
• Umgca wezantsi

Irayisi yasendle yingqolowa epheleleyo ekhule ithandwa kule minyaka idlulileyo.

Isondlo kakhulu kwaye kukholelwa ukuba inikezela ngezibonelelo ezininzi zempilo.

Nangona uphando lilinganiselwe, izifundo ezimbalwa zibonise ithemba elikhulu.

Eli nqaku likuxelela yonke into oyifunayo malunga nelayisi yasendle.

Yintoni irayisi yasendle?

Ngaphandle kwegama layo, irayisi yasendle ayiyiyo irayisi kwaphela.

Nangona iyimbewu yengca yasemanzini efana nerayisi, ayihambelani ngqo nayo.

Le ngca ikhula ngokwendalo kumgxobhozo wamanzi angenzulwanga kunye nakunxweme lwemisinga namachibi.

Kukho iindidi ezine ezahlukeneyo zerayisi yasendle. Inzalelwane yaseAsia kwaye ivunwa njengemifuno. Abathathu abaseleyo bazalelwa eMntla Melika - ngakumbi ingingqi yamaLwandle amaKhulu- kwaye bavunwa njengengqolowa.

Irayisi yasendle yayikhuliswe kwasekuqaleni kwaye ivunwa ngamaMelika aseMelika, athe asebenzisa iinkozo njengokutya okusisiseko kangangamakhulu eminyaka. Kubizwa ngokuba yirayisi kuphela kuba ijongeka kwaye ipheka njengolunye uhlobo lwerayisi.

Nangona kunjalo, ihlala ine-avor enamandla kunye nexabiso eliphezulu.

Irayisi yasendle luhlobo lwengca oluvelisa imbewu etyiwayo efana nerayisi. Kuhlala kunencasa eyomeleleyo kunye nexabiso elixhomileyo kunerayisi.

Iinyani zesondlo serayisi yasendle

I-ounce ye-3.5 (i-100-gram) yokuhambisa irayisi yasendle ephekiweyo ibonelela ():

• Iikhalori: 101
• IiCarbs: Iigrama ezingama-21
• Iprotheni: 4 iigrem
• Ifayibha: 2 iigrem
• Vitamin B6: I-7% yeXabiso lemihla ngemihla (DV)
• Umntu: I-6% ye-DV
• Magnesium: I-8% ye-DV
• Iphosphorus: I-8% ye-DV
• Zinc: I-9% ye-DV
• Ibhrasi: I-6% ye-DV
• Imanganizi: I-14% ye-DV

Ngama-calories ayi-101, ii-ounces eziyi-3.5 (100 grams) zerayisi yasendle ephekiweyo ibonelela ngeekhalori ezimbalwa kunokusetyenziswa okufanayo kwerayisi emdaka okanye emhlophe, enikezela ngeekhalori ezili-112 ne-130, ngokulandelelana (,,).

Irayisi yasendle iqulethe isixa esincinci sentsimbi, i-potassium kunye ne-selenium.

Iikhalori ezisezantsi kunye nokuqulatha okunesondlo okuphezulu kwenza irayisi yasendle ibe kukutya okuxineneyo. Ngumthombo onomdla kakhulu wezimbiwa kunye nomthombo omkhulu weprotein esekwe kwizityalo.

Irayisi yasendle inezinto ezininzi ezinomtsalane, kubandakanya iiprotein, i-manganese, i-phosphorus, i-magnesium kunye ne-zinc.

Ephakamileyo kwiprotheni kunye nefiber

Irayisi yasendle iqulethe iprotheni engaphezulu kunerayisi eqhelekileyo kunye nezinye iinkozo ezininzi.

I-3.5-ounce (100-gram) yokuhambisa irayisi yasendle ibonelela nge-4 yeeprotheyini, ephindaphindwe kabini kunerayisi eqhelekileyo emhlophe okanye emhlophe (,,).

Nangona ayingomthombo weprotein osisityebi, irayisi yasendle ithathwa njengeprotein epheleleyo, oko kuthetha ukuba iqulethe zonke i-amino acid ezilithoba.

Okwangoku, umxholo wefayibha yerayisi yasendle iyafana nerayisi emdaka, nganye inikezela nge-1.8 yeegram zefayibha nge-3.5-ounce (100-gram) nganye. Kwelinye icala, irayisi emhlophe ibonelela kancinci kwifayibha.

Irayisi yasendle iqulethe iprotein eninzi kunezinye iintlobo zerayisi kodwa inani elifanayo lefayibha njengerayisi emdaka.

Umthombo wee-antioxidants ezinamandla

Antioxidants zibalulekile kwimpilo iyonke.

Kukholelwa ukuba zikhusela ekugugeni kwaye zinciphise umngcipheko wezifo ezininzi, kubandakanya umhlaza (4,).

Irayisi yasendle ibonakalisiwe ukuba iphezulu kwii-antioxidants (6,).

Ngapha koko, kuhlalutyo lweesampulu ezili-11 zerayisi yasendle, kwafunyaniswa ukuba inezinto ezingama-30 ezikhulu zokulwa ne-antioxidant kunerayisi emhlophe ().

Irayisi yasendle iphezulu kakhulu kwii-antioxidants, ezinokukunceda ukunciphisa umngcipheko wezifo ezininzi.

Ingayilungela intliziyo yakho

Ngelixa uphando lwerayisi yasendle ngokwalo lilinganiselwe, uninzi lwezifundo luvavanye iziphumo zokutya okuziinkozo, ezifana nerayisi yasendle, kwimpilo yentliziyo.

Ngokubanzi, ukutya okuphezulu kokutya okuziinkozo kunxulunyaniswa nokwehla komngcipheko wesifo sentliziyo (,).

Ukujongwa kwakhona kwezifundo ezingama-45 kuqatshelwe ukuba abantu abatya ezona zinkozo zinomngcipheko ophantsi we-16-21% wesifo sentliziyo, xa kuthelekiswa nabo batya kancinane ().

Ngokukodwa, olunye uphononongo lufumanise ukuba ukonyusa ukutya okuziinkozo okupheleleyo ngama-25 grams ngosuku kunokunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo nge-12-13% ().

Olunye uphononongo luye lwabona ukuba ukutya ubuncinci ukutya okuziinkozo kangangeveki ngeveki kunciphise ukwakhiwa kweplati kwimithambo ().

Okokugqibela, uphononongo lwezilwanyana ezininzi lubonisa ukuba ukutya irayisi yasendle kunciphisa i-LDL (embi) ye-cholesterol kwaye kuthintela i-plaque buildup kwimithambo, enokuthi yehlise umngcipheko wesifo sentliziyo (,).

Ukutya irayisi yasendle kubonisiwe ukuphucula impilo yentliziyo kwizifundo zezilwanyana. Ngokufanayo, olunye uphononongo lubonisa ukuba ukutya ukutya okuziinkozo okunje ngelayisi yasendle kunxulunyaniswa nokwehla kwengozi yesifo sentliziyo.

Ngamana unokunciphisa umngcipheko wohlobo lwe-2 yeswekile

Ukutya okuphezulu kwiingqolowa ezipheleleyo njengerayisi yasendle kunokunciphisa umngcipheko wohlobo lweswekile yesi-2 ngama-20-30% ().

Oku ikakhulu kubangelwa ziivithamini, iiminerali, iikhompawundi zezityalo, kunye nefayibha kwiinkozo ezipheleleyo.

Kuphononongo lwezifundo ezili-16, iinkozo ezipheleleyo zinxulunyaniswa nomngcipheko ocuthayo wohlobo lweswekile yesi-2, ngelixa iinkozo ezicoliweyo ezifana nerayisi emhlophe zinxulunyaniswa nomngcipheko owandileyo ().

Abaphandi bacebisa ukuba ukutya ubuncinci ukutya okuziinkozo ngemini kunokunciphisa umngcipheko wale meko.

Idatha evela kwizifundo ezi-6 kubantu abangama-286,125 ibonisa ukuba ukutya ii-servings ezi-2 zosuku ngalunye kunxulunyaniswa nokwehliswa kwe-21% kuhlobo 2 lomngcipheko wesifo seswekile ().

Nangona ingakhange ivavanywe ebantwini, ukutya irayisi yasendle kubonisiwe ukuphucula iswekile yegazi kunye nokunciphisa ukumelana ne-insulin kwiigundane ().

Isalathiso se-glycemic index (GI) linyathelo lokutya okukhawulezayo kwiswekile yegazi lakho. I-GI yerayisi yasendle yi-57, efanayo naleyo ye-oats kunye nerayisi emdaka (19).

Ukutya ukutya okuziinkozo konke kunxulunyaniswa nokwehla komngcipheko wohlobo lweswekile 2. Ngaphezulu, ezinye izifundo zezilwanyana zibonisa ukuba ukutya irayisi yasendle kuphucula ukulawulwa kweswekile yegazi.

Iziphumo ezinokubakho ezimbi

Irayisi yasendle ngokubanzi ikhuselekile ukuba isetyenziswe ngabantu.

Nangona kunjalo, inokuthi ibe ne-ergot okanye isinyithi esinzima.

Unetyhefu

Iimbewu zerayisi yasendle zinokosulelwa yintsholongwane yokungunda enetyhefu ebizwa ngokuba yirgot, enokuba yingozi xa ityiwe.

Ezinye zeempembelelo zetyhefu ergot zibandakanya isicaphucaphu, ukugabha, urhudo, intloko ebuhlungu, isiyezi, ukuxhuzula, kunye nokuphazamiseka kwengqondo.

Iinkozo ezichaphazelekileyo zihlala zinepinki okanye amabala e-purplish okanye ukukhula kwefungus okubonakalayo kwiliso lomntu.

Ukongeza, imigangatho yokutya okuziinkozo kunye neendlela zokulima kumazwe amaninzi zinceda ukuthintela ungcoliseko, ngenxa yoko inqabile ebantwini.

Isinyithi esinzima

Ngokufanayo kwirayisi eqhelekileyo, irayisi yasendle inokuba nezinyithi ezinzima.

Ixesha elingaphezulu, iisinyithi ezinzima zinokuqokelelana emzimbeni wakho kwaye zibangele iingxaki zempilo.

Izinyithi ezinobuthi ezinobunzima, ezinjengelothe, i-cadmium, kunye ne-arsenic, zichongiwe kwii-26 zeerayisi zasendle ezithengiswa e-United States (20,).

Ezi zinokuba yingxaki ukuba zisetyenziswa rhoqo izixa ezikhulu kodwa akufuneki zibe yinkxalabo kubantu abatya ukutya okwahlukeneyo.

Irayisi yasendle inokuba nezinyithi ezinzima kwaye inokosulelwa yintsholongwane eyi-ergot. Ukungcoliseka akunakuba yinkxalabo kubantu abatya ukutya okwahlukeneyo.

Uyitya njani irayisi yasendle

Irayisi yasendle ine-nutty, incasa yomhlaba kunye nokuntywila.

Yinto enkulu endaweni yeetapile, ipasta, okanye irayisi. Abanye abantu bayitya bodwa, ngelixa abanye bayidibanisa nenye irayisi okanye iinkozo.

Ngenye indlela, irayisi yasendle inokongezwa kwiindidi ezahlukeneyo zokutya, ezinje ngeesaladi, iisuphu, iicasseroles, kunye needessert.

Ilula ukuyenza kodwa ithatha imizuzu engama-45-60 ukuyipheka ngokupheleleyo.

Kungoko ke ingangumbono olungileyo ukwenza iibhetshi ezinkulu kunye nokufriza okuseleyo kwisidlo sangoku.

Nantsi iresiphi elula:

Izithako

• 1 indebe (160 iigrem) zerayisi yasendle
• Iikomityi ezi-3 (700 ml) zamanzi
• 1/2 itispuni yetyuwa

Imikhombandlela

• Yipule irayisi yasendle ngamanzi abandayo.
• Beka epanini kwaye wongeze amanzi kunye netyuwa. Yizisa kwimathumba ngokushisa okukhulu.
• Nciphisa ukumisa kwaye uvale ipani.
• Isimmer esigutyungelwe kangangemizuzu engama-40-60 de amanzi afunxwe. Irayisi yasendle iphekwe ngokupheleleyo xa iqhekeka evulekileyo kunye ne curls.
• Nciphisa irayisi uze uyigubungele ngemfoloko ngaphambi kokukhonza.

Irayisi yasendle inevumba le-nutty kunye nokuthungwa okungafunekiyo. Inokutyiwa yodwa okanye ifakwe kwiitya ezininzi, ezinje ngeesaladi, iisuphu, ii-casseroles, kunye nedessert.

Umgca wezantsi

Irayisi yasendle luhlobo olukhethekileyo lweenkozo ezihlafunwayo nezinencasa.

Iphezulu kwiprotheni kunerayisi eqhelekileyo kwaye iqulethe izondlo ezininzi ezibalulekileyo kunye nenani elimangalisayo le-antioxidants.

Ngaphezulu, ukutya irayisi yasendle rhoqo kunokuphucula impilo yentliziyo kunye nokunciphisa umngcipheko wohlobo lweswekile yesi-2.

Ukuba awuzange uzame irayisi yasendle okwangoku, uya kuba ngunyango.