Kuze kube yiminyaka embalwa edlule, irayisi elibomvu beliwumkhiqizo ongathandeki kwabaseRussia. Kodwa-ke, namuhla ukuthandwa kwayo kukhula ngokushesha, ikakhulukazi phakathi kwabalandeli bokudla okunempilo kanye nendlela yokuphila enempilo. Kuyilayisi elibomvu lasendle elibhekwa njengelilusizo kakhulu phakathi kwezinye izinhlobo zerayisi, lapho kugcinwa khona igobolondo le-bran elibalulekile. Akumangalisi ukuthi erayisi lasendulo elibomvu iChina lalitholakala kuphela kubantu abahloniphekile namalungu omndeni wenkosi.
Ukwakheka nezakhiwo zerayisi elibomvu
Ilayisi libizwa ngokuthi obomvu okuye kwacubungulwa okuncane kwezimboni ngaphandle kokucwebezelisa, ngombala wegobolondo kusuka kumbala obomvu we-ruby kuya ku-burgundy brown. Kukuyo lapho kutholakala khona izinto ezibaluleke kakhulu. Amabele avela ezinhlamvwini ezinjalo kulula ukuwulungisa, abe nokunambitheka okumnandi, okunoshukela okuncane okunephunga elimnandi nephunga lesinkwa.
Ithebula linikeza imininingwane ngezinhlobo ezivame kakhulu zerayisi elibomvu:
| Izinhlobonhlobo zerayisi elibomvu | Izwe azalelwe kulo | Incazelo yamabele |
| I-Cargo (Thai) | Thailand | Izinhlamvu ezinde, i-burgundy (eduze kombala nobumba) |
| UDevzira | I-Uzbekistan | Okusanhlamvu okulingene, okunomugqa obomvu noma onsundu ngokubomvu, kuyakhanya ngemuva kokuhlanza, kushesha ukulungiselela |
| URuby | I-India, i-USA, neRussia | Okusanhlamvu okude, okubomvu okumnyama (okukhanyayo) |
| Isi-Yaponika (Akamai) | EJapan | Umbala oyindilinga, onsundu ngokubomvu |
| I-Camargue | EFrance | Okusanhlamvu okulingene, okushubile kwe-burgundy okunambitheka okumnandi kwe-nutty nephunga |
Landa itafula lezinhlobonhlobo zelayisi elibomvu lapha ukuze uhlale unalo njalo.
Okuqukethwe kwekhalori erayisi elibomvu ngendlela eyomile kuyahlukahluka kusuka ku-355 kuye ku-390 kcal nge-100 g, kepha inani lama-calories ancishiswa amahlandla ama-3 ngemuva kokupheka umkhiqizo. Ingxenye yokusanhlamvu okuphekiwe iqukethe kuphela i-110-115 kcal. Ngaphezu kwalokho, ihlukaniswa njenge-carbohydrate eyinkimbinkimbi ewusizo. Ngemuva kwalokho, inkomba ye-glycemic index, kuya ngohlobo lwelayisi elibomvu, isukela kumayunithi angama-42 kuye kwangama-46.
Ukwakhiwa kwerayisi elibomvu (100 g):
- Amaprotheni - 7.6 g
- Amafutha - 2.4 g
- Amakhabhohayidrethi - 69 g
- Umucu - 9.1 g
Amavithamini:
- A - 0,13 mg
- E - 0,403 mg
- I-PP - 2.3 mg
- B1 - 0.43 mg
- B2 - 0.09 mg
- B4 - 1.1 mg
- B5 - 1.58 mg
- B6 - 0.6 mg
- B9 - 0.53 mg
Ama-Macro-, ama-microelements:
- Potassium - 230 mg
- Magnesium - 150 mg
- I-calcium - 36 mg
- Sodium - 12 mg
- I-Phosphorus - 252 mg
- I-Chromium - 2.8 mcg
- Insimbi - 2.3 mg
- Izinki - 1.7 mg
- I-Manganese - 4.1 mg
- Selenium - 25 mcg
- I-fluoride - 75 mcg
- Iodine - 5 mcg
Ekuphekeni, ilayisi elibomvu lisetshenziselwa ukwenza izitsha eziseceleni, amasobho, amasaladi. Kungaba futhi isidlo esizimele. Okuhle kakhulu kuhlanganiswe nezinkukhu, inhlanzi, imifino (ngaphandle kwezitashi: amazambane, itheniphu, ubhontshisi). Isikhathi sokupheka cishe imizuzu engama-40, isilinganiso samabele namanzi ngu-1: 2.5. Kuvunyelwe ukwengeza uwoyela wemifino elayisi elenziwe ngomumo: umnqumo, i-linseed, njll.
Ithiphu: Irayisi elibomvu ligcina amagciwane alo, ngakho-ke lilungele ukuhluma. Imvamisa, amahlumela okuqala avela ngemuva kwezinsuku eziyi-3-4 uma izinhlamvu zifakwa endaweni enomswakama. Thela irayisi ngo-1 ungqimba epuletini noma esitsheni esincane bese umboza nge-gauze emanzi noma ngendwangu (ilineni, ukotini).
Kungani ilayisi elibomvu lilungele wena?
Irayisi elibomvu lihlanganisa izakhiwo ezizuzisayo zazo zonke izinhlobo zelayisi elinsundu nelasendle ngamanani ngamanye. Ngenxa yokwakheka kwayo okulinganiselayo, okunothe ngamavithamini A, E, eqembu lonke B, i-potassium ne-magnesium, okusanhlamvu kusimamisa izinqubo ze-metabolic kanye nengcindezi yegazi, kusekela ukusebenza okujwayelekile kohlelo lwe-cardiovascular system, futhi kuvimbele ukuhlangana kukasawoti emajoyinini.
Irayisi enegobolondo elibomvu linomphumela omuhle ezenzweni zezicubu zomzimba, ezaziwa ngabasubathi. Izinzisa imizwa nezizinda ezijwayelekile zomzwelo, iyabandakanyeka ekukhiqizeni i-serotonin. Ngenxa yenkomba ephansi ye-glycemic, abanesifo sikashukela bangadla okusanhlamvu ngokuphepha. Irayisi elibomvu alibangeli kuphela izipikisi ku-glucose yegazi, kepha lisiza umzimba ukuthi ukhiqize i-insulin yawo.
Imibala ehlinzeka umbala obomvu we-burgundy wegobolondo iqukethe inani elikhulu lama-antioxidants. Kuyafana nakwemifino ekhanyayo nezithelo. Umphumela wazo omuhle ubonakala ngokuncipha kokuhlushwa kwama-radicals wamahhala aqeda igobolondo lokuvikela lamaseli anempilo wezicubu nezitho zomzimba.
Ngenxa yalokho:
- ukwanda ukumelana nanoma yisiphi isifo;
- ingozi ye-neoplasms ebulalayo (ikakhulukazi kuzo zonke izingxenye zamathumbu) iyancipha;
- izinqubo zokuguga zihamba kancane.
Ama-amino acid alo enza irayisi elibomvu libe okunye esikhundleni semikhiqizo yenyama. Kungumthombo wensimbi osuselwa ezitshalweni owusizo ekuvimbeleni i-anemia. Ukusetshenziswa njalo kwerayisi elibomvu (ama-2-3 izikhathi ngesonto) kukhuthaza ukukhiqizwa kwe-collagen yemvelo. Ukwanda kwesikhumba kuyanda, ithoni iba bushelelezi. ILadies ibika ukuthuthuka okusobala esimweni sezinwele nezinzipho lapho lolu hlobo lwelayisi lufakwa kwimenyu ejwayelekile.
Irayisi elibomvu lokwehlisa isisindo
Izazi zokudla okunempilo zikhethe irayisi elibomvu ngezinzuzo zalo zokwehlisa isisindo. Izakhi zalo zokudla okunempilo zihambisana nokungabikho kwengcindezi esiswini nasemathunjini. I-Fibre, etholakala ngobuningi obukhulu bezinhlamvu ze-bran, ingena esiswini, ihlangana namanzi futhi inyuke kakhulu ngevolumu.
Ngenxa yalokhu, inkanuko iyancipha, futhi ifayibha yokudla iqinisekisa ukuhamba okulula nokunamandla kokudliwe ngomgudu wamathumbu. Kulokhu, amafutha amaningi awafakwa odongeni lwamathumbu. Futhi, inani lamandla lomkhiqizo liphakeme, futhi ngenxa yalokho: isikhathi eside, akuhlali nje umuzwa wokusutha, ungakhathazi indlala, kepha kukhona amandla anele namandla okuqeqeshwa noma eminye imisebenzi yomzimba.
Ukudla okudumile okuncishisiwe kususelwa kwilayisi elibomvu kuphela. Isikhathi saso siyizinsuku ezi-3. Ngobusuku obandulela bokudla futhi ngemuva kwakho, kufanele wehlise ukudla okuthosiwe okunesitashi, unciphise usawoti noshukela, futhi wandise inani lemifino emisha ekudleni. Imenyu yokudla: 250 g welayisi elibomvu ngosuku. Kudingeka iphekwe ngaphandle kwezithasiselo futhi ihlukaniswe ngezidlo ezine ezilinganayo. Yidla, uhlafune kahle. Kuyamukeleka nokudla ama-aphula ama-3-4 ngaphandle kwesikhumba. Uhlobo lokuphuza alubalulekanga kangako ohlelweni olunjalo lokukhipha ubuthi emzimbeni. Ukudla kukuvumela ukuthi wehlise umgudu wokugaya ukudla, ulahle cishe u-2 kg, ususe usawoti omningi, uketshezi nobuthi.
Umonakalo welayisi elibomvu
Irayisi elibomvu livunyelwe ukusetshenziswa ezinganeni, kokudla, kwezemidlalo nakweminye imenyu ngokunembile ngoba alinawo umthelela omubi emzimbeni. Cabanga ngokuqukethwe kwayo kwekhalori lapho ufaka izitsha zokusanhlamvu ekudleni, bese kuthi irayisi liphephe ngokuphelele. Lokhu kubaluleke kakhulu kulabo abaqapha ngokuqinile ukudla kwekhalori nsuku zonke nobukhulu be-BZHU.
Okuwukuphela kwento oyishoyo: uma ungakaze unambithe irayisi elibomvu, khona-ke ukukhonzwa kokuqala akufanele kube ngaphezu kwama-100 g. Umkhiqizo omusha, ongajwayelekile womgudu wakho wokugaya ukudla, futhi oqukethe nenqwaba yefayibha, ungadala ukwakheka kwegesi ngokweqile emathunjini. Akufanele uqale ukupheka izitsha zerayisi ezibomvu uma une-aggravation yezinkinga zamathumbu.
Ukuqeda ngokuphelele ngisho nobungozi obungavela belayisi elibomvu, hlunga okusanhlamvu bese ugeza kahle ngaphambi kokupheka. Emaphaketheni anezinhlamvu ezingapholisiwe, kwesinye isikhathi amakhoba angenasidingo, imfucumfucu encane noma okusanhlamvu okungacoliswanga kuhlangana nakho.
Ingabe kukhona ukuphikisana okusetshenziswayo?
Isizathu kuphela sokuyeka ukudla ilayisi elibomvu ngokuphelele kungenxa yokungabekezelelani ngakunye. Yize lesi simo siyivelakancane ngokweqile, ngoba zonke izinhlobo nezinhlobo zerayisi kungukudla kwe-hypoallergenic. Ngenxa yokushoda kwe-gluten ekwakhiweni, irayisi elibomvu alinqatshelwe ngisho nalabo abanesifo se-ciliakia, okungukuphikisana nerayi, ukolweni, i-oats nebhali. Kungcono ukungaludli lolu hlobo lwelayisi ungadluli isikhathi esingu-1 ngeviki unengcindezi yegazi ephansi, izifo zesibindi nezinso.
Qaphela! Akufanele kudidaniswe nelayisi elibomvu elingapholishiwe (okusanhlamvu okucutshungulwe kancane) nelayisi elibomvu elibilile. Lesi sakamuva nje kuyilayisi elibomvu elimhlophe elicwengekileyo eliye lavezwa ngamagciwane asikhunta njengeMonascus. Ngenxa yezinqubo zokuvutshelwa, ithole i-burgundy-brown hue.
Irayisi elinjalo aliphekiwe, kepha lisetshenziswa njengesinongo, ukufaka umbala wokudla embonini yenyama kanye nengxenye yezithako ezithile zokudla. Isetshenziswa kabanzi emithini yendabuko yamaShayina. Kodwa-ke, kubalulekile ukuthi uqaphele ukuthi irayisi elibilisiwe, noma imvubelo, alivunyelwe e-EU ngenxa yokuphikisana okuningi. Phakathi kwabo: ukukhulelwa, ukuncelisa, ubuntwana, ukwehluleka kwezinso noma kwesibindi, ukungahambisani nemikhiqizo ethile (ngokwesibonelo, izithelo ze-citrus), njll.
Isiphetho
Uma kuqhathaniswa nezinhlobo zendabuko zelayisi, okubomvu kubiza kakhulu. Ngakho-ke, intengo ephansi kufanele ikwenze ungabaze ikhwalithi yomkhiqizo. Irayisi elibomvu alidingi izimo ezikhethekile zokugcina. Kwanele ukuyibeka endaweni emnyama esitsheni esivaliwe.
