Ngingakwazi ukudla irayisi nesifo sikashukela? Ungayikhetha kanjani futhi uyipheke?

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Ilayisi yingqolo edumile emhlabeni. I-Rice porridge ivela kumenyu yengane ngaphambi konyaka owodwa ubudala futhi ihamba nomuntu empilweni. Ngingakwazi ukusebenzisa irayisi esigulini esinesifo sikashukela? Futhi yiziphi izinhlobo zerayisi ezizuzisa kakhulu kwabanesifo sikashukela?

Ilayisi: yini ewusizo kuyo?

Ilayisi ngesinye sezitsha ezinempilo ezinomsoco kakhulu.
Uqukethe inani elikhulu kakhulu lama-carbohydrate phakathi kwamabele, futhi lapho ligaywa esiswini, lakha umunyu omningi. Le mpahla yezinhlamvu zerayisi isetshenziselwa ukondla iziguli ezinezilonda nokuguguleka. Irayisi mucus imboza isilonda futhi ivimbele ukucasuka.

Inani lama-carbohydrate elayisi elimhlophe elijwayelekile lifinyelela ku-80%. Ama-carbohydrate ama-rice ayinkimbinkimbi, okuwukuthi, ancipha kancane futhi ngokuqhubekayo emathunjini. Okuqukethwe kwe-carbohydrate ephezulu kubonakala ngenani eliphakeme lamayunithi esinkwa womkhiqizo.

Inani lamayunithi esinkwa emkhiqizweni welayisi yi-1-2 XE (kuya ngendlela yokulungiselela). Lokhu kuyinkomba ephezulu kakhulu yesiguli esinesifo sikashukela (inikezwe ukuthi ukudla nsuku zonke kwama-carbohydrate ohlobo 2 sikashukela akumele kudlule i-25 XE, okuthi ngasikhathi sinye - kungabi ngaphezu kwe-6-7 XE). Ngohlobo 1 sikashukela, ukukhuphuka kwe-XE kususwa ngokwenyuka komthamo we-insulin. Ngohlobo 2 sikashukela, lapho i-insulin inganikezwanga, ukwanda kwe-XE kuyinto engathandeki.

Inkomba ye-glycemic yalo mkhiqizo wamakhorali iphansi - amayunithi angama-60. Okuqukethwe kwekhalori yerayisi eluhlaza kungama-110 kcal, futhi okudinga imikhawulo yelayisi kwimenyu yokudla.
  • Ilayisi yingqimba engalungisi yonke into. Okusanhlamvu okusobala okune-rayisi aqukethe amavithamini futhi anekhono lokususa ubuthi emzimbeni. Phakathi kwamaminerali aqukethe irayisi, uhola we-potassium. Inika umkhiqizo amandla okubopha nokususa usawoti.
  • I-Vitamin tata imelelwa yiqembu B, noma kunjalo, ukusekelwa kwamavithamini adingekayo kungenzeka kuphela ngelayisi elingavuthiwe elithosiwe. Amavithamini B1, B2, B3, B6 alawula imetabolism, athuthukise isimo semicu yezinzwa, futhi anciphise ukuvuvukala.
  • Okuqukethwe kwe-carbohydrate ephezulu (inkomba ye-XE) kususwa kancane ngokufakwa kwabo kancane (inkomba ye-GI). Ngakho-ke, ilayisi lendabuko elihlolwe emashalofini ezitolo zokudla ukuze lisebenzise ekudleni kwesifo sikashukela, kodwa kuze kube sezingeni elilinganiselwe. Uma kungenzeka, irayisi ehlutshiwe ithathelwa indawo nezinye izinhlobo zokusanhlamvu.
Iziphi izinhlobo zerayisi ezizuzisa kakhulu onesifo sikashukela?

Ilayisi eliwusizo kakhulu: onsundu, omnyama, ophuzi

Izinhlamvu zamarayisi zinegobolondo elingaphandle kanye nengqimba yezakhi zangaphakathi (isitashi). Uma okusanhlamvu kuthola ubuncane bokucutshungulwa (kususwe i-husk yangaphandle kuphela), ubizo olunjalo lubizwa nsundu. Inombala onsundu okahlamvu okusanhlamvu futhi uhlobo oluwusizo kakhulu lwerayisi kunoma yimuphi umuntu (onempilo noma onesifo sikashukela).

Irayisi elinsundu liyinkozo ephelele enigobolondo elinsundu. Banokunambitheka okunempilo, ubilise isikhathi eside futhi ungabilisi. Kusegobolondweni lapho kutholakala khona ingxenye enkulu yezakhi: amavithamini, amaminerali, i-fiber, ama-amino acid (amaprotheni).

Izinhlobo ezimbili zerayisi ezinempilo - irayisi yasendle nelayisi elimnyama le-tibetan. Irayisi yasendle iyisihlobo sokusanhlamvu okusanhlamvu kwendabuko; aqukethe isethi ecebe kakhulu yezinto zokulandela umkhondo phakathi kwemikhiqizo yelayisi. Ilayisi emnyama yaseTibetan iqukethe amaprotheni amaningi (16% ngokungafani nezinhlobo zerayisi zendabuko, lapho iprotheni ifinyelela ku-8%).

Uma ususa igobolondo selayisi lonke, khona-ke ingxenye yokudla okusanhlamvu okusalayo - isitashi sangaphakathi. Le rayisi ibizwa enesihlabathi noma emhlophe. Lolu uhlobo olusebenziseka kancane lwephalishi lwerayisi, olukhona emhlabeni wonke. Ilayisi eliphansi alinazakhi zomsoco. Kuyindlela yokudla enekhalori ephezulu enempilo, ibila ngokushesha bese iphenduka iphalishi elifakwe usawoti.

Okunye okuhlukile kwerayisi ehlutshiwe ibizwa ngokuthi i-steamed. Esezinhlelweni zokuvuna irayisi elinjalo ligcwele ngaphansi kwengcindezi. Lokhu kuholela eqinisweni lokuthi ingxenye yezakhi zomsoco ezivela egobolondweni idlulela phakathi kokusanhlamvu (ingxenye yayo ethambile). Lokhu kune-tint ephuzi futhi iwusizo kakhulu kunokusanhlamvu okumhlophe okubolile.

Ngaphezu kwalokho, izinhlamvu zerayisi ezinhlobonhlobo ezahlukahlukene zingahluka ngobude nobukhulu (okusanhlamvu okude nokudla okusanhlamvu). Izinhlobo ezithambile kunazo zonke yizinhlobonhlobo ezigqinsiwe. Banamandla kunezinye ezinamathela ngesikhathi sokupheka. Ngesifo sikashukela, kungcono ukusebenzisa irayisi okusanhlamvu okude, inobunzima obunamathela obuncane. Kepha umkhiqizo wokusanhlamvu omuhle kakhulu kwabanesifo sikashukela uwonke okusanhlamvu - okumnyama noma onsundu (ansundu) ilayisi.

Ungapheka kanjani irayisi?

Uma unentshisekelo ekwakhekeni kwamavithamini womkhiqizo, khona-ke ukulungiswa kwawo kufanele kungafaki ukwelashwa okushisa. Amavithamini ayafa lapho kufudumele ngaphezulu kwe-50 ºC. Ukuze kulondolozwe uvithamini wamaminerali ngendlela yokugaya, ilayisi lonke lifakwe emanzini futhi lidliwa emaphawini amabili ekuseni esiswini esingenalutho. Lokhu kudla kubizwa ngokuthi ukuhlanza irayisi. Kuyasiza ekususeni usawoti kanye nobuthi.

Irayisi ebilisiwe ejwayelekile ayinawo amavithamini, kepha inezakhamzimba, amaprotheni, amaminerali namakhalori. Ungapheka kanjani irayisi ngendlela efanele?

Ngemuva kokugeza, okusanhlamvu kwelayisi kufanele kufakwe epanini elinezindonga elibunjiwe noma ku-cauldron. Thela amanzi ngesilinganiso esingu-1: 3 (1 ingxenye yamakha kanye nezingxenye ezi-3 zamanzi). Usawoti (uma kunesidingo), faka umlilo osheshayo, ulethe ku-thumba bese unciphisa ukufudumeza kwepani. Ngemuva kokubilisa, ilayisi kufanele libe emlilweni ophansi ophansi. Amanzi azobilisa, okusanhlamvu kuzokwanda ngosayizi. Okubalulekile: ungahlanganisi iphalishi ngenkathi upheka okusanhlamvu! Uma okusanhlamvu kufakwe ngaphakathi kwinqubo yokubilisa amanzi uqobo, iphalishi ngeke lishise. Uma uqala ukuxuba iphalishi ngesikhathi sokupheka, ingxenye engezansi yamabele izoshiswa.

Lapho amanzi esecishe abila, irayisi kufanele isuswe emlilweni bese isimboza epanini ngethawula eligoqiwe, indwangu enoboya.Amanzi asele azothela okusanhlamvu okwemizuzu eyi-10 ukuya kwengama-20.

Indlela yokudla kunazo zonke yokupheka ilayisi ukugeza ubhontshisi ophekwe. Ukuze wenze lokhu, uthele okusanhlamvu ngenani elikhulayo lamanzi (1: 4 noma 1: 5), bese upheka imizuzu engu-15 ukuya kwengama-20. Ngemuva kokukhishwa kwamanzi asele. Isitashi sibilisiwe ngokwengxenye kusuka kuzinhlamvu ziye kumhluzi. Ukugeza okulandelayo kwelayisi kususa izinsalela zesitashi.
Ngaphezu okusanhlamvu, irayisi yengezwa kumasobho, i-mincemeat yenzelwe inyama nezinhlanzi ezinama-fish. I-Pilaf ilungiselelwe kusuka elayisi (yabanesifo sikashukela - ngamabele enkukhu nesaladi yemifino eminingi).

Indlela enempilo yokupheka irayisi isobho. Zonke isitashi zokusanhlamvu zihlala zingxenyeni zetshezi zenkambo yokuqala. Ngakho-ke, kwabanesifo sikashukela, isobho selayisi lithathelwa indawo yi-buckwheat nemifino.

Ezigulini ezinesifo sikashukela, ukusetshenziswa kwelayisi elimhlophe kumenyu kuvinjelwe. Kunconywa ukufaka esikhundleni selayisi emhlophe yendabuko ngezinhlamvu eziphelele ezingavuthiwe futhi ulungiselele izitsha ezihlwabusayo neziyimpilo kusuka kuzo.

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