IJasmine, i-valencia, i-basmatti, i-arborio - inani lezinhlobo zelayisi selidlule amakhulu ambalwa. Ikhulile emazweni amaningi emhlabeni jikelele. Ngasikhathi sinye, azikho izindlela eziningi zokucubungula isiko. Ngokwesiko, kuhlukaniswe umbala onsundu ongapholishiwe, ophekiwe opende nomhlophe (ocwengiwe). Lesi sakamuva singumkhiqizo wemakethe enkulu kakhulu osakazeke kakhulu futhi othandwayo. Kuvame ukubizwa ngokujwayelekile.
Kulesi sihloko, sizoqhathanisa Ilayisi Elimbiwe Nerayisi: Uyini Umehluko Ekubunjweni Komsoco, Ukubukeka, nokuningi. Futhi sizophendula umbuzo wokuthi yiziphi izinhlobo eziletha izinzuzo ezengeziwe emzimbeni wethu.
Ukwakheka nezici zerayisi elibiwe kanye nokujwayelekile
Uma senza ukuhlaziywa okuqhathanisayo nokwakheka kwamakhemikhali erayisi elibilisiwe nelingashisiwe, sizobona ukuthi cishe awehlukile enanini lamaprotheni, amafutha kanye ne-carbohydrate. Izinkomba ze-BZHU kuzo zombili izinhlobo zingaphakathi kwemikhawulo elandelayo:
- Amaprotheni - 7-9%;
- Amafutha - 0.8-2.5%;
- Amakhabhohayidrethi - 75-81%.
Izici zokucubungula futhi azithinti ikakhulukazi okuqukethwe kwekhalori lelayisi. I-100 g yelayisi elibiwe elenziwe ngokhuni futhi elijwayelekile liqukethe isilinganiso esingu-340 kuya ku-360 kcal. Engxenyeni efanayo, kuphekwe emanzini, - kusuka ku-120 kuya ku-130 kcal.
Umehluko uba sobala uma uqhathanisa ukwakheka kobuningi bamavithamini, ama-amino acid, ama-macro- nama-microelements. Masithathe njengesibonelo izinkomba zerayisi epholile okusanhlamvu okusanhlamvu, okubilisiwe nokujwayelekile. Zombili izinhlobo zaziphekwe ngamanzi ngaphandle kwezithasiselo.
Ukwakheka | Irayisi elihlanjululwe njalo | Irayisi elibiwe |
Amavithamini:
| 0.075 mg 0,008 mg 0.056 mg 0.05 mg 118 mcg 1.74 mg | 0.212 mg 0.019 mg 0.323 mg 0.16 mg 136 μg 2.31 mg |
| Potassium | 9 mg | 56 mg |
| I-calcium | 8 mg | 19 mg |
| Magnesium | 5 mg | 9 mg |
| Selenium | 4.8 mg | 9.2 mg |
| Ithusi | 37 mcg | 70 mcg |
Ama-amino acid:
| 0.19 g 0.02 g 0.06 g | 0.23 g 0.05 g 0.085 g |
Ukubalwa kunikezwa ngo-100 g womkhiqizo oqediwe.
Kunomehluko omkhulu ezinkomba ze-glycemic index (GI) yamabele. I-GI yelayisi elimhlophe eliphucuziwe lisuka kumayunithi angama-55 kuye kwangama-80; kushubile - amayunithi 38-40. Ngenxa yalokho, irayisi elishubile lizothatha isikhathi eside ukuhlahlela kuma-carbohydrate alula, likusize uhlale uzizwa ugcwele ngokwengeziwe, futhi ngeke likhuphule amazinga eglucose egazi lakho.
Ungapheka iphalishi kusuka elayisi elijwayelekile eliphucuziwe ngemizuzu eyi-12-15. Ngalesi sikhathi, ama-groats azobilisa cishe ngokuphelele. Irayisi elibilisiwe linzima kakhulu, liyaqina futhi limunca umswakama kancane. Ngakho-ke, kuthatha isikhathi eside ukupheka - imizuzu engu-20-25.
Akudingi ukuhlanzwa kaningi ngaphambi kokupheka. Izinhlamvu ngeke zinamathele ndawonye ngesikhathi sokupheka, njengokulula, noma ngabe unganyakazi ngezikhathi ezithile.
Ukucaciswa kokucubungula nokwehluka ekubukeni kokusanhlamvu
Usayizi nokuma kokusanhlamvu akuxhomekile ekuthintekeni okuqhubekayo kobuchwepheshe, kodwa ohlotsheni lwelayisi. Kungaba yinde noma ibe mfushane, ibe yindilinga noma ibe yindilinga. Irayisi elibilisiwe kulula ukulihlukanisa ngaphandle kuphela ngombala walo. Ama-groats ajwayelekile omhlabathi anombala omhlophe, ngisho omhlophe njengeqhwa, kanti lawo aphathwa nge-steam anombala wegolide. Kuyiqiniso, ngemuva kokupheka, ilayisi elibilisiwe liphenduka libe mhlophe futhi lihlukane kancane nozakwabo ocwengile.
Inani elikhulu kakhulu lamavithamini nezinye izinto eziyigugu liqukethe igobolondo lezinhlamvu zerayisi. Ukugaya, okufakwa ilayisi le-paddy ngemuva kokuhlanzwa, kulisusa ngokuphelele, kuqede ukwakheka kokudla okunempilo. Le nqubo yandisa impilo yeshalofu, yenza okusanhlamvu kube okulinganayo, okubushelelezi, okuguqukayo, futhi kuthuthukise ukwethula. Kodwa-ke, ishubile, kepha ngasikhathi sinye, irayisi eliphucuziwe alilahli ngokuphelele izakhi zalo ezibalulekile.
Umehluko omkhulu phakathi kwelayisi elibilisiwe nelayisi elijwayelekile ukwelashwa okushisa ngamanzi. Izinhlamvu ezihlungiwe ziqale zifakwe emanzini ashisayo isikhashana, bese ziyashiswa. Ngaphansi kwethonya lomusi nengcindezi, ngaphezu kwama-75% wezinto ezidingekayo zokulandela umkhondo (ikakhulukazi ezincibilikiswa ngamanzi) zidlula kugobolondo langaphakathi lokusanhlamvu (i-endosperm), futhi isitashi sehliswe kancane. Okungukuthi, ukuqhubeka kokomisa nokugaya izinto ngeke kube nomthelela omubi omubi kuma-groats.
Yiliphi irayisi elinempilo?
Indawo yokuqala ngokuya ngezinga lomphumela omuhle emzimbeni kungokwelayisi elingapholishiwe, elicutshungulwa kancane. Irayisi elibilisiwe lilandela futhi lidlula irayisi elijwayelekile. Amavithamini B agcinwe okusanhlamvu anomthelela omuhle ekusebenzeni kwesistimu yezinzwa ephakathi nokusekela ukusebenza komzimba.
I-Potassium isiza inhliziyo iphinde ikhiphe i-sodium eyeqile, ivimbele ukuvuvukala nokujwayela umfutho wegazi. Ibhalansi yasawoti wamanzi iyazinza, ngakho-ke ilayisi eliphekiwe liyakhonjiswa ezigulini ezinomfutho wegazi ophezulu. Lolu hlobo lwe-cereal yelayisi luye lube nomthelela omuhle kumzwelo, ngoba i-tryptophan, i-amino acid lapho kwakhiwa khona i-serotonin, ayibhujiswa kuyo.
Noma yiliphi ilayisi lithandwa ngokungabi ne-hypoallergenic ne-gluten mahhala. Ukungabekezelelani komkhiqizo akuvamile. Yize okusanhlamvu kuphezulu kuma-carbohydrate, irayisi eliphekiwe liphephe kakhulu kumzimba wakho. Isitashi esakha irayisi evamile sibhujiswa cishe ngama-70% ngaphansi kwethonya lomusi. Uhlobo lwezinhlamvu ezishubile aluphikiswa kubantu abanesifo sikashukela.
Khumbula! Ilayisi, noma ngabe licutshungulwa kanjani, lingathinta kabi ukuqhuma kwamathumbu emathunjini. Kuhlala kunconywa ukuyenezela ngokuhambisa imifino, ngoba okusanhlamvu kuvimbela i-peristalsis futhi, ngokusetshenziswa kaningi, kubangela ukuqunjelwa.
Kodwa-ke, isetshenziselwa ukukhiqiza ubuthi nokuhuda kwezinhlobo ezahlukahlukene. Kulokhu, kunconywa ilayisi njengengxenye eyinhloko yokudla okwelashwa.
Isiphetho
Irayisi elibilisiwe lihlukile kunelayisi elijwayelekile ngesakhiwo sombala nokusanhlamvu. Izici zokucubungula zenza kube nokwenzeka ukuhlanganisa izindawo ezinhle kakhulu zokusanhlamvu okupholishiwe nokungapholishiwe kuyo: izinzuzo zamavithamini namaminerali alondoloziwe kusuka kugobolondo nokunambitheka okuphezulu. Kodwa-ke, akufanelekile ukusebenzisa izitsha zelayisi ezinamanzi. Kwanele ukungeza kwimenyu izikhathi 2-3 ngesonto. Kubasubathi, irayisi elibilisiwe libaluleke kakhulu ngoba lisiza ukugcina ibhalansi yamandla enempilo ngesikhathi sokuqeqeshwa.
