Ukubonisa oko kukutya xa unesifo sikashukela sinokuba ngumsebenzi odidekayo. Ukwenza ukhetho olubalulekileyo oluya kuthintela impilo yakho kunye nokulawulwa kwesukile yegazi akusoloko ilungile. Kungenxa yoko ukuhlenga amaqiniso kwaye uqikelele ukuba zeziphi ukutya okukhethileyo kubaluleke kakhulu.
Enye yemibuzo edla ngokuhlala kwisifo sikashukela kukuba: Ngaba kufuneka udla ilayisi emhlophe okanye irayisi ebomvu?
Kukho impendulo ecacileyo.
Izinzuzo zezeMpilo zokutya iRayisi
Ilayisi, ingqolowa ye-starchy, isetyenziselwa njengesithako esisisigxina malunga nesiqingatha selizwe labantu. Enyanisweni, ngokubhekiselele kwiBhunga Elipheleleyo leGrain:
Abantu baseMelika badla malunga neepounds ezingama-26 zerayisi ngomntu ngamnye ngonyaka. Ama-Asiya adla ama-pounds angama-300 ngomntu ngamnye ngonyaka, ngelixa e-United Arab Emirates li malunga neekhilogram ezingama-450, kwaye eFransi malunga neepounds ezili-10.
Esinye sezizathu zerayisi esithandwa kakhulu kukuba lilungelelanisa naluphi na ukunambitheka kunye nexesha lokutya, kwaye longeza into kunye nokuthungwa ukutya. Yaye, nangona i-carbohydrates dense, inezinzuzo zempilo ezinokukwenza kuquka irayisi ekudleni kwakho intetho enempilo.
Esikhundleni sokushiya irayisi ngokupheleleyo, abantu abaninzi bakhetha ukutya irayisi ebomvu phezu kwelayisi omhlophe ngenxa yeenzuzo zezempilo kunye nefuthe lokukhupha i-glucose. Enyanisweni, olunye uphando olwenziwa ngabaososayensi kwi-Harvard School of Public Health lucacisa ukuba ukutshintsha irayisi emhlophe kunye nomsila omninzi kunokunciphisa umngcipheko wesifo sikashukela ngama-16 ekhulwini.
I-Rice Rice ineziThamini ezininzi kunye neMaminerali
Ilayisi leBrown iyinqolowa epheleleyo , oku kuthetha ukuba i-100 ekhulwini yengqolowa ihambile, ishiya iivithamini, amaminerali kunye ne-fiber ngaphezu komhlophe.
Ilayisi elimhlophe li-peyled-inkqubo apho inqolowa idlula phakathi komatshini apho igqityiwe kwaye i-bran ibonisa "ngobunono" ikhutshwe, ilahle i-kernel emhlophe.
Ukuthandana kwenzelwa ukunciphisa ixesha lokupheka, ukwandisa ubomi beshefu, nokunciphisa ukuthungwa, nangona kunjalo, xa kugqiba ilayisi akusisona isonka esipheleleyo kwaye kunoko sithathwa njengesingqinisiso esilungisiweyo .
Irayisi e-Brown iqukethe i-thiamin, i-vitamin b leyo inceda i-carbohydrates metabolism. Iqulethe i-magnesium ne-selenium. I-Magnesiyamu iyinxalenye yesikhumba samathambo anceda kuma-enzyme amakhulu ekuphenduleni okubandakanyeka ekuveliseni i-DNA kunye neeprotheni kwaye kufuneka ukuba kuqhutywe i-nerve conduction and contraction. I-Selenium ithonya umsebenzi we-thyroid kwaye ibalulekile kwi-enzymes e-antioxidant.
I-Rice Rice iqukethe iiFiber ezininzi
Irayisi e-Brown inezihlandlo eziphindwe kwisihlandlo esingaphezu kweesibhobho ngaphezu kwelayisi omhlophe ekusebenzeni. Oku kubaluleke kakhulu kubantu abanesifo sikashukela kuba i- fiber ibalulekile kwi-satiety and stabilizing sugar sugars . Izincedisi ze-Fiber entliziyweni yezempilo, njengoko kunokukunceda ukunciphisa i-cholesterol embi.
Enye indebe yerayisi ephukiweyo ye-ngqolowa yamhlophe iqulethe i-0.5 gram ye-fiber, ngelixa i-1 ikomityi yeerisi ephekiweyo iqukethe i-3.5 gram ye-fiber. Irayisi e-Brown iqulethe iikhalori ezincinane kunye ne-carbohydrate ngaphezu kwelayisi emhlophe (malunga neekhalori ezili-25 kunye ne-7 g carbohydrate).
I-Rice Rice ine-Index ye-Glycemic ephantsi
Inkcazo ye-glycemic yinani elibala ukutya okuqukethe i-carbohydrate kwisikali se-1 ukuya ku-100.
Ukutya okuphakamileyo kwinqanaba, kufutshane ne-100, kukutya okukwi-index glycemic, ngelixa ukutya ekupheleni kwezantsi, kufutshane no-1 kukutya okuncinci kwe-index glycemic. Iingcamango emva kwenkcazo ye-glycemic kukuba ukutya okuphezulu kwe-glycemic index kuzakuphakamisa iishukela zegazi ngokukhawuleza kunokutya kwe-index glycemic.
I-rice ye-rice ephakathi kwama-50 kwi-chart index glycemic, ngelixa irayisi ezimhlophe zingama-63-72. Ngoko ke, irayisi emhlophe iphakamisa ishukela legazi ngokukhawuleza kunokuba irayisi ebomvu. Nangona irayisi ebomvu iyancipha kwi-index ye-glycemic, ayifuni ukuba i-index glycemic index yokutya. Iingxenye zeerayisi ezibomdaka kufuneka zilawulwe kwaye zilinganiswe ngokuxhomekeka kwisicwangciso sesidlo somntu kunye nomlinganiselo wee-carbohydrates okumele zidliwe kwisidlo ngasinye.
Ngokuqhelekileyo, i-1/3 indebe yerayisi ephekiweyo iqulethe malunga ne-15 g ye-carbohydrate. Ukuba udla ilayisi elibomvu njenge-carbohydrate yakho esemfutshane kwisidlo sakho, kufuneka uqikelele ukunciphisa isabelo sakho malunga nesigxina esipheleleyo okanye indebe (elingana nama-45 g we-carbohydrate).
Xa ungathandabuzeki malunga nokuba ukutya kuya kuchaphazela njani ushukela wegazi, khangela oko ngaphambi nangemva. Ngokufanelekileyo, iiyure ezimbini emva kokuqala kwesidlo sakho iswekile yegazi kufuneka ibe ngaphantsi kwe-180mg / dL. Ukuba iphakamileyo, mhlawumbi udla irayisi elininzi okanye ilayisi akuyona into enhle ye-carbohydrate.
Wonke umntu uyasabela kwiintlobo ezahlukeneyo ze-carbohydrate ngeendlela ezahlukeneyo. Ukongeza, umlo wokudla ungadlala indima. Umzekelo, ukuba udla irayisi ebomvu kunye neembotyi kuphela okanye irayisi e-brown, intlanzi kunye nemifuno, uya kubona i-post post meal post.
Ezinye Iinkcukacha NgomNculi onokucinga
- Ilayisi iyinkozo engenakuliswa yintlawu-gluten engayinandipha ngabantu abalandela ukutya okungafaniyo kwe-gluten.
- Ukongeza kwerayisi enomdaka, irayisi yasendle yintsikelelo enesithambile, izityela kunye nefiber.
- Iintlobo zerayisi zihlulwe zibe ngamaqela asekelwe kwinqanaba lesityalo-ingqolowa ende, okusanhlamvu okuphakathi, okanye okusanhlamvu okufutshane. Ngokomzekelo, i-rim basmati irayisi yile ilayisi ende eninzi, ngelixa irayisi enomthamo kunye nerborio irayisi, enye eyaziwa ngokuba yi-risotto, ziintlobo zerayisi encinci irayisi. Ubude beenkozo bunokuchaphazela umxholo we-starch welayisi. I-rice encinci yerhasi ingaba yinkwenkwezi ngaphezu kweenkozo ezide. Umzekelo, u-3/4 we-rim ephuyiweyo yaseRasmati irayisi iqukethe malunga ne-33 g ye-carbohydrate, kanti enye ikomityi yerayisi enqabileyo ebisiweyo irayisi iqukethe i-35 g ye-carbohydrate. Oku kungabonakali kuphawulekayo, kodwa ukuba ulandela isicwangciso sokutya esilawulwa kwe-carbohydrate, uza kufuna ukwazi umehluko. Xa ungathandabuzeki, soloko ufunda amalebula.
- Abanye abantu abanesifo sikashukela bathi irayisi edibeneyo inefuthe elinciphise kwiishukela zegazi. Nangona irayisi eguqulwe okanye eguqulwayo ayikho ingqolowa epheleleyo, inayo inkcazo engezantsi ye-glycemic kune-rice rhoqo yomhlophe. Ngethuba lokucubungula, ezinye iivithamini kunye neemaminerali zithatha ingqolowa, kodwa isengaphantsi kwelayisi ebomvu ngokutya. Ukuba uthanda irayisi kwaye ubonakala unzima ukulawula ishukela lakho legazi xa uyidla, ngoko unako ukunikela irayisi yombobo.
- Ukuphucula irayisi iqukethe iivithamini ezingaphezulu kunye neemaminerali ngaphezu kwelayisi emhlophe rhoqo.
> Sourc es
> Labensky, SR, Hause, AM. Kupheka: Iincwadi zezifundo zeCulinary Fundamentals. Wesithathu. Umlambo waseUpper Sadle, NJ: IPrentice Hall, 2003: 638
> Linus Pauling Institute. Micronutrients for Health .
> Sun Q, et al. Umlayiti omhlophe, irayisi yomdaka, kunye nomngcipheko wesifo sikashukela e-US amadoda namabhinqa. IiNcwadi zoLondolozo lwangaphakathi . Juni 14, 2010; 170 (11): 96-9.
> IBhunga loLonke leZityalo. Ilayisi kunye nelayisi yasendle.