Ilayisi: yini ewusizo kuyo?
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.
- 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.
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).
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.
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.
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 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.