Irayisi emnyama yirayisi egcwele igrain enombala omfusa omnyama ogqitywe lizinga eliphezulu le-antioxidants.
Iyingxenye yeentlobo ezibizwa ngokuba yi "Oryza sativa" kwaye kukholelwa ukuba yavela eJapan ngaphambi kokuba isasazeke kwi-China yakudala kwaye ibe "yiRayisi eNgavumelekanga," efumaneka kuphela kwiNkundla yoBukhosi baseTshayina.
Njengoko irayisi emnyama ingacocwanga kwindlela eya kuwe, igcina iiminerali zayo zendalo kunye neevithamini, kubandakanya i-Vitamin E, amanqanaba aphezulu efayibha, kunye ne-9.9g yeprotheyini nge-100g yokukhonza, ephezulu kunezinye irayisi ezininzi kunye neenkozo.
E-Italiya nase China, irayisi emnyama ngokwembali ibixatyiswe ngokunxulumana nempilo kunye namandla.
Iifoodies kwihlabathi liphela zitsaleleka ngakumbi kolu hlaziyo lwenkozo, olufumana umbala walo omnyama onzulu kwintabalala yee-antioxidants.
Ngaba ubusazi ukuba zezi antioxidants ezifanayo ezenza ii-aubergines zimfusa kunye neblueberries eluhlaza?
Ukuba ububona irayisi emnyama kuzo zonke iiresiphi ezithandwayo mva nje kwaye ubuzibuza ukuba uyaphoswa na, ungakhathazeki… ukutya kwanamhlanje.
Kweli nqaku, siza kuchaza ukuba yintoni irayisi emnyama, kunye neenzuzo zempilo ezinxulumene nayo. Siza kuphula iprofayili yesondlo sesitya, sicebise malunga nokuba ngubani omele aphephe, kunye nendlela yokupheka irayisi emnyama.
Yintoni irayisi emnyama?
Irayisi emnyama luhlobo lwerayisi yasendle enemfusa enzulu, ephantse ibe mnyama, umbala, ngenxa yesiqulatho sayo se-antioxidant ephezulu.
Iidesethi zenziwa rhoqo ngerayisi emnyama eMzantsi Mpuma Asia, njengoko inesitatshi, isincamathelisi, kwaye inencasa ye nuttier kuneentlobo ezininzi zerayisi.
I-11 inzuzo yerayisi emnyama
Irayisi emnyama inxulunyaniswa nenkitha yeenzuzo zempilo, kubandakanya:
- Iimpawu ze-Antioxidant
Irayisi emnyama iqulethe i-antioxidants eninzi kunayo nayiphi na enye irayisi.
I-Antioxidants ikhusela umzimba wakho kwimiphumo emibi yokuguga, njengezifo ezinxulumene neminyaka, ngokunciphisa uxinzelelo lwe-oxidative.
I-Antioxidants inokufumaneka kwiindidi ezahlukeneyo zamantongomane, iziqhamo, kunye nemifuno-enyanisweni, nantsi ezinye izinto ezithandathu zokutya eziphakamileyo kwi-antioxidants onokufuna ukuzisa ekhitshini lakho.
Ngaba ulungele isayensi emva kwayo? Ewe, umaleko wangaphandle werayisi, owaziwa njenge-bran kunye ne-hull, uzaliswe yi-antioxidant ebizwa ngokuba yi- "anthocyanin", i-antioxidant ethi - njengoko uza kubona - inceda ukukugcina usempilweni ngeendlela ezininzi.
- Impilo yentliziyo engcono
Ukutya okutyebileyo kukutya okunomxholo ophezulu we-anthocyanin, njengerayisi emnyama, zidityaniswe neemeko ezimbalwa zesifo senhliziyo njengoko zinceda ukunciphisa i-cholesterol.
- Ikhuthaza ukusebenza kwengqondo enempilo
Amanqanaba aphezulu e-antioxidant-anthocyanin nawo akholelwa ukuba axhasa umsebenzi wengqondo enempilo kunye nokunciphisa ukuvuvukala, okuhambelana nekhono le-anthocyanin ukucinezela izibonakaliso zokuvuvukala kwiindawo apho zinokuthi zenzeke.14
- Ixhasa ekulahlekeni kwesisindo
Njengoko irayisi emnyama iyinkozo epheleleyo, inika amanqanaba aphezulu efayibha kwibran yayo (umaleko wangaphandle).
Oku kuthetha ukuba i-glucose engaphakathi kwikhozo nganye ithatha ixesha elide ukuba ifunxwe ngumzimba, ikunceda ukuba ugcine ulawulo lwamanqanaba eswekile kunye nokunciphisa indlala.
Njengoko amanqanaba aphezulu efayibha ekugcina uziva ugcwele kwaye unamandla ixesha elide, uya kuhendeka ukuba utye amashwamshwam imini yonke, oko ke kukuxhasa ekutyeni okunempilo kunye nokuncipha kobunzima.
- Impilo yamehlo engcono
Irayisi emnyama iqulethe i-carotenoids enamandla egcina impilo yamehlo ngokukhusela ukukhanya okuluhlaza okuyingozi kunye nokunceda ukunciphisa umngcipheko wobumfama obunxulumene nobudala.
- Igcwele ifayibha
Irayisi emnyama inomgangatho ophezulu wefayibha, malunga ne-3.7g yefayibha kwi-100g yerayisi emnyama, ikunika indlela elula yokuthatha i-7.4% yefiber yakho yemihla ngemihla kwisidlo esinye.
Kukho ubungqina obuqinileyo bokuthi ukutya okunamanqanaba aphezulu efiber kunokunceda ukugaya, ukuthintela ukuqunjelwa, kwaye kuhambelana nokuthintela izifo zentliziyo.
- Amanqanaba aphezulu eprotheni
Xa ujonge ukwakha izihlunu okanye ukunciphisa umzimba, into yokuqala osoloko ucelwa ukuba unciphise kukutya kwakho kwecarbohydrate.
Kungenxa yokuba ukutya okuphezulu kwi-carbs kukholelwa ukuba kuphantsi kwiprotheni, nangona zombini zibaluleke ngokulinganayo ekugcineni ukutya okunempilo.
Akunjalo apha. Irayisi emnyama ngokwendalo inelona nqanaba liphezulu leeproteni phakathi kwazo zonke iinkozo, kunye ne-9.9g yeprotheyini kwi-100g yerayisi emnyama, xa kuthelekiswa ne-3.5g yeprotheyini kwivenkile engumndilili yerayisi yengqolowa ende.
- Ngokwendalo iphezulu kwiVithamin E
Ngelixa irayisi esulungekisiweyo iphulukana nezondlo zayo ezininzi njengoko iphulukana nomaleko wayo wangaphandle kwindlela eya kwiishelufa zevenkile enkulu, iinkozo ezinje ngerayisi emnyama zigcina iiminerali zazo zendalo, ifayibha, i-antioxidants, kunye neevithamini.
Enye yezo vithamin yiVithamin E, exhasa impilo yamehlo akho, ulusu, kunye nokhuselo lomzimba.
Uyisebenzisa njani irayisi emnyama?
Ungasebenzisa irayisi emnyama njengenye indawo yerayisi emhlophe yendabuko.
Kufuneka udibane nogqirha oqeqeshiweyo ngaphambi kokuba uthathe irayisi emnyama ngezixa ezikhulu okanye naziphi na ezinye izongezo zemifuno. Musa ukuyeka okanye ukubuyisela unyango oluqhubekayo lweyeza zanamhlanje kunye ne-ayurvedic / ukulungiselela i-herbal ngaphandle kokubonisana nodokotela oqeqeshiweyo.
Ixesha lokuposa: Sep-26-2023
