Ilayisi liwukudla okunomsoco kakhulu okutshalwa futhi kudliwe abantu abaningi emhlabeni jikelele. Idla izakhamzimba eziningana ezifana namaprotheni, amavithamini ahlukahlukene, kanye ne-fiber.
Kwabaningi, irayisi elimhlophe litholakala kakhulu futhi lishibhile. Irayisi elinsundu lingase libonakale lingathandeki kwabanye. Nokho ososayensi baye babonisa ukuthi irayisi elinsundu ligcwele imisoco eminingi kunelayisi elimhlophe. Irayisi elinsundu lizala noma yiliphi elinye irayisi esilaziyo. Kungenxa yenqubo yokugaya lapho singathola khona uhlobo esiluthandayo.
Lesi sihloko sizozama ukukhomba umehluko othize okhona phakathi kwerayisi elinsundu nelayisi elimhlophe uhlose ukugxila kwelingcono kakhulu empilweni yakho.
1. Umehluko Obalulekile phakathi Kwerayisi Elinsundu kanye Nelayisi Elimhlophe
Noma yiluphi uhlobo lwerayisi esiludlayo luhlanganyela into eyodwa efanayo- zonke ziqala njengerayisi elinsundu. Embonini, irayisi liyagaywa. Phakathi nale nqubo, amakhoba, ama-bran, namagciwane ayasuswa. Lokhu kumane kuqinisekiswe ukuthi irayisi elimhlophe linokuphila okunwetshiwe eshalofini. Ngeshwa, le nqubo isusa izingxenye ezinomsoco ezifana namavithamini, i-fiber, namaminerali. Ukuze kwenezele izakhamzimba ezilahlekile nokwenza linambitheke kakhudlwana, ilayisi elimhlophe liqiniswa nezinye izakhi.
Lokho kusho ukuthi zombili lezi zinhlobo zelayisi ziqukethe ama-carbs, amanani amancane amaprotheni, kanye nenani elincane kakhulu lamafutha. Kusizindalwazi soMnyango Wezolimo wase-United States (i-USDA) seFoodData Central, kunomehluko othize wokudla okunomsoco phakathi kwerayisi elinsundu nelimhlophe. Inkomishi eyodwa yerayisi eliphekiwe, elinothisiwe elimhlophe elinesisindo esingu-186 g inikeza izinhlobonhlobo zamavithamini, namaminerali, i-folate, nama-kilocalories angu-242 (kcal), 4.43 g wamaprotheni, 0.39 g wamafutha, 53.2 g wama-carbs, kanye no-0.56 g we-fiber .
Ngakolunye uhlangothi, inkomishi eyodwa (202) yerayisi elinsundu lokusanhlamvu ende inikeza i-folate, amaminerali, namavithamini ahlukahlukene kanye nama-kilocalories angu-248 (kcal), ama-5.54 g amaprotheni, ama-1.56 amagremu wamafutha, ama-51.7 ama-carbs kanye no-2,23 g we-fiber.
2. Irayisi Elinsundu Liqukethe Inani Eliphezulu Le-Fiber, Amavithamini, namaminerali
Ngokusho kwamaqiniso okudla okunempilo atholakala ku-FoodData Emaphakathi yoMnyango Wezolimo wase-United States, irayisi elinsundu linezinzuzo eziningi kunelayisi elimhlophe elinomsoco. Amanani aphezulu e-fibre, ama-antioxidants, amavithamini abalulekile, namaminerali atholakala elayisi elinsundu. Ngokuphambene nerayisi elinsundu, irayisi elimhlophe liwumthombo omuhle kuphela “wamakhalori angenalutho” kanye nama-carbs ambalwa.
Uma kuqhathaniswa, isizindalwazi ku-FoodData Central, umehluko olandelayo phakathi kokuqukethwe kwevithamini namaminerali kuzo zombili izinhlobo zerayisi umi kanje, uvezwe ngephesenti lokudla okunconyiwe kwansuku zonke (RDI) kokunye.
Irayisi elinsundu: i-thiamine 6%, i-niacin 8%, i-vitamin B6 7%, i-magnesium 11%, i-manganese 45%, i-phosphorus 8%, i-iron 2%, ne-zinc 4%.
Ilayisi elimhlophe: i-thiamin 1%, i-niacin 2%, i-vitamin B6 5%, i-manganese 24%, i-magnesium 3%, i-phosphorus 4%, i-iron 1%, ne-zinc 3%.
3. Irayisi Elinsundu Linezinto Eziningi Ezilwa Nezakhamzimba kanye ne-Arsenic kuneRayisi Elimhlophe
I-Antinutrient ngokuvamile isetshenziselwa ukubhekisela ezitshalweni ezingase ziphazamise ikhono lomzimba lokumunca izinhlobo ezithile zemisoco egayiwe. Erayisini elinsundu, lawa ma-antinutrients afaka i-phytic acid.
arsenic
I-Arsenic iyikhemikhali enobuthi etholakala naserayisini elinsundu. Ingenye yezinsimbi ezisindayo ezikhona ngokwemvelo endaweni ezungezile futhi ngenxa yokungcoliswa kwemvelo kuye kwanda ezindaweni ezithile. Ilayisi nemikhiqizo yalo kuye kwaqashelwa ukuthi kuqukethe amanani aphathekayo e-arsenic.
Olunye ucwaningo olwenziwa yiNational Center for Biotechnology Information luthole ukuthi ukusetshenziswa isikhathi eside kwe-arsenic kungase kubangele kakhulu umuntu ukuba abe nesifo senhliziyo, umdlavuza, kanye nesifo sikashukela sohlobo 2.
Kodwa-ke, azikwazi ukukhathaza ikakhulukazi uma ukhawulela ukudla kwakho kwerayisi kuma-servings ambalwa kuphela ngesonto.
I-Phytic Acid
I-Phytic acid ikholelwa ukuthi iwusizo emzimbeni. Kodwa-ke, ngokweNational Center for Biotechnology Information, i-phytic acid inganciphisa izinga lokumuncwa kwe-iron ne-zinc. Uma ithathwa isikhathi eside ekudleni, i-phytic acid ingase yenze umuntu ahlangabezane nokushoda kwamaminerali afana ne- iron deficiency anemia.
4. Ilayisi Elinsundu kanye Nelayisi Elimhlophe engcupheni Yoshukela Wegazi kanye nesifo sikashukela
Olunye ucwaningo olwenziwe yiNational Center for Biotechnology Information lwaba nemiphumela yalo yashicilelwa ku-PubMed. Imiphumela yabonisa ukuthi i-magnesium ne-fiber kuphezulu kakhulu elayisi elinsundu, zombili izakhi ezibalulekile ezilawula amazinga kashukela egazini. Lolu cwaningo luphinde lwathola ukuthi abantu abadla okusanhlamvu okufana nerayisi elinsundu bangase bancishiswe amazinga kashukela egazini kanye nengozi yokuba nesifo sikashukela sohlobo 2 nayo yehliswe.
Ukushintsha irayisi elimhlophe ngelayisi elinsundu kutholakale ukuthi kunokuncipha okukhulu kwamazinga kashukela egazini. Olunye ucwaningo lwabonisa ukuthi abantu abadla irayisi elimhlophe eliningi basengozini enkulu yokuba nesifo sikashukela. Lokhu kungenxa yokuthi irayisi elimhlophe linenkomba ye-glycemic ephezulu.
Ngokocwaningo olwenziwa eNyuvesi yaseHarvard, irayisi elinsundu linenkomba ephansi ye-glycemic engu-50 kuyilapho irayisi elimhlophe lisezingeni eliphezulu ku-glycemic index ku-89. Lokhu kusho ukuthi irayisi elimhlophe lingakhuphula izinga likashukela egazini ngokushesha kakhulu kunelayisi elinsundu.
5. UBrown Ungasiza Ukunciphisa Ingozi Yesifo Senhliziyo kuneRayisi Elimhlophe
Ucwaningo olumbalwa lubonise ukuthi insundu iqukethe inhlanganisela yezitshalo ebizwa ngokuthi ama-lignans engasiza ukuthuthukisa izimo zenhliziyo. Amazinga wamafutha egazini angehliswa ngama-lignans ngokusho kokubuyekezwa kocwaningo olushicilelwe ku-PubMed. Ama-Lignan nawo anganciphisa ukuvuvukala emithanjeni futhi ehlise umfutho wegazi.
Ngakho-ke kuwukuhlakanipha ukufaka irayisi elinsundu ekudleni kwakho ukuze usize ukuvimbela izifo zenhliziyo. Izinhlamvu ezithile eziphelele njengerayisi elinsundu zinamandla okunciphisa i-cholesterol “embi” ye-LDL futhi andise amazinga e-HDL “enhle” cholesterol egazini.
6. Irayisi Elinsundu Liqukethe Ama-Antioxidant aphezulu kunelayisi Elimhlophe
Ngokocwaningo olwenziwa yiNational Center for Biotechnology Information, irayisi elinsundu liqukethe ama-antioxidants anamandla angasiza umzimba ukulwa nokunciphisa ama-radicals mahhala. Lokhu kusiza ukunciphisa ukulimala kwezicubu. Ngakho-ke, ukudla irayisi elinsundu kunganciphisa ingozi yezifo ezingamahlalakhona njengomdlavuza, isifo sikashukela, nezimo zenhliziyo.
Isiphetho
Ilayisi liyingxenye ebaluleke kakhulu yokudla. Ziza ngezinhlobo ezahlukene kodwa ezivamile zihlanganisa irayisi elinsundu nelayisi elimhlophe. Ilayisi elinsundu linokubaluleka okunomsoco kunelayisi elimhlophe njengoba liqukethe i-fiber kanye nama-antioxidants. Iphinde ibe nezinzuzo zezempilo njengokunciphisa ingozi yomdlavuza nesifo sikashukela.
Ezweni lanamuhla, indlela yabantu yokudla nokuzivocavoca isishintshile, futhi ngokuvamile yindlela yokuphila eyimbangela yezifo eziningi ezihlobene nokudla. Ngikholelwa ukuthi ngamunye wethu uhlukile - okusebenza komunye akumsizi omunye. Ngaphezu kwalokho, kungaba yingozi. Nginesithakazelo ku-psychology yokudla, ecwaninga ubuhlobo bomuntu nomzimba wabo nokudla, ichaza ukukhetha kwethu nezifiso zemikhiqizo ethile, ubunzima bokugcina isisindo somzimba esiphezulu, kanye nomthelela wezici ezihlukahlukene zangaphakathi nezangaphandle ekuphambeni ukudla. Futhi ngingumqoqi wezimoto zakudala oshisekayo, futhi njengamanje, ngisebenza ngeMercedes yami yango-1993 iW124. Kungenzeka ukuthi uye wathola izihloko engike ngavezwa kuzo, ngokwesibonelo, kwethi Cosmopolitan, Elle, Grazia, Women’s Health, The Guardian, nezinye.
- I-Big Kitchen' (OBK) yethu yinhlangano engenzi nzuzo etholakala e-Sydney, e-Australia - Ephreli 10, 2023
- I-Duos CBD, iwebhusayithi ye-E-commerce yomkhiqizo we-hemp - Ephreli 10, 2023
- USOFA SPHOONING SEX POSITION - Ephreli 7, 2023
