Ilayisi ithathwa njengenye yemikhiqizo ethandwa kakhulu emhlabeni. Kudliwe yonke indawo: engeza isobho, wenze kuwo isitsha esihlangothini, ama-pie, ama-dessert kanye neziphuzo ezidakayo. Abagqugquzeli bokudla okunempilo ngokuqinisekile bafaka ilayisi ekudleni kwabo, futhi amantombazane amancane aqala ukuwunika abantwana emnyakeni wokuqala wokuphila. Konke ngoba irayisi iletha izinzuzo ezinkulu emzimbeni wethu.
Okokuqala, lokhu kubangelwa ukuthi irayisi izitshalo ziqukethe isitashi kanye nama-carbohydrate eziyinkimbinkimbi. Ngenxa yalokhu, umuzwa wokuphuza ufika ngokushesha futhi uhlala isikhathi eside, unikeza umzimba amandla. Elayisi, iningi le- fiber , elithinta kahle umsebenzi wesisu futhi livame ukubeka isihlalo. I-Potassium, equkethwe irayisi, isisiza ukususa emzimbeni izinto ezinobuthi ezihilelekile ekusimeni kwenqubo ye-cardiovascular and blood pressure. Futhi, irayisi isetshenziselwa amavithamini eQembu B kanye nezici ezihlukahlukene zokulandelela: i-calcium, i-magnesium, i-selenium, i-fluorine, ithusi kanye nabanye. Ukusetshenziswa okulinganiselwe kwelayisi kungathuthukisa ukusebenza kwesistimu yezinzwa.
Kuyaziwa ukuthi izindawo eziwusizo zerayisi esiswini esingenalutho ziphindwe kabili. Ngakho-ke, uma udinga ukuthuthukisa impilo yakho, kufanele udle i-rice porridge ekuseni. Ngakho-ke izakhamizi zase-Asia, ezingadli lutho ngaphandle kwepulani lelayisi. Mhlawumbe yingakho isikhathi sokuphila emazweni asempumalanga siphakeme kakhulu kunasezindaweni zasentshonalanga.
Iyiphi irayisi ewusizo kakhulu?
Akuzona zonke izinhlobo zelayisi eziwusizo ngokulinganayo. Lokhu, ngokuyinhloko, kuncike ekungeniweni kokucubungula, ngamanye amagama - ukugaya irayisi. Njengazo zonke izitshalo zokusanhlamvu, irayisi yonke into ewusizo kakhulu iqukethe igobolondo lokusanhlamvu. Ngakho-ke, izinhlobo ezilandelayo zibhekwa njengeziwusizo kakhulu:
- ilayisi elibomvu;
- irayisi emnyama noma "yasendle";
- ilayisi elibomvu;
- rice basmati.
Lezi zinhlobonhlobo zilungiselelwe isikhathi eside kunokujwayelekile, kodwa zigcina zonke izinto ezibalulekile emzimbeni ukuthi imvelo ibeke kuyo. Eyaziwayo ikakhulukazi ezikhathini zamuva zijabulela irayisi yasendle ngenxa yezindawo zayo eziwusizo. Kwakujatshulwa yizidakamizwa kanye nabapheki bamazwe ngamazwe. Konke ngoba erayisi yasendle iqukethe ama-amino acids angu-18, futhi inani le-folic acid liphindwe kasikhombisa kunezinye izinhlobo. Ngaphezu kwalokho, kumbewu yamayisila omnyama kunamaprotheni amaningi futhi akukho nakancane amafutha, okwenza kube umkhiqizo omuhle wokulwa nesisindo esiningi.
Ngokusekelwe kulezi zakhiwo eziwusizo zelayisi zakha ukudla okuphelele. Isisekelo salo sisebandleni lokuthi kudingeke ukuba udle irayisi yasendle, bese wengeza kuwo amafutha omifino kanye nemifino. Ngosuku kufanele okungenani kube nokudla okungenani ezintathu, okunye kuzofaka irayisi kanye nemifino ehlukahlukene. Pheka ngalokhu, kunconywa ukuthi umbhangqwana noma inqwaba yokulondoloza amavithamini namaminerali. Izakhiwo eziwusizo zelayisi ngokunciphisa isisindo azitholakali. Ngamaviki amabili okudla okunjalo awukwazi nje ukulahla u-2-3 kg, kodwa futhi uthuthukise kakhulu umzimba wakho. Ukudla ilayisi kubaluleke kakhulu kubantu ababhekene ne-cholesterol ephezulu, neziguli eziphezulu, ngoba kulayisi omnyama kukhona ingxenye yengqikithi ye-sodium, kunanoma iyiphi enye.
Ungakhetha kanjani irayisi elifanele?
Ngokuvame kakhulu ezitolo kukhona umhlabathi irayisi omhlophe. Lolu hlobo luphansi kunezinye, kodwa luqukethe isitashi kanye nama-carbohydrate, okungahambisani nomzimba. Lapho ukhetha irayisi, qiniseka ukuthi iphakheji aliqukethe izimpondo nezinto ezingaphandle, kanye nezinambuzane ezincane. Imbewu kufanele iphelele, yobukhulu obufanayo nomthunzi, futhi ungabi nephunga. Ngezinye izikhathi emashalofini wesitolo somnyango ungathola ingxube yezinhlobonhlobo zelayisi. Lena indlela enhle yokupheka isidlo esingajwayelekile futhi uthole inzuzo enkulu ekudleni.