Yintoni iBasmati Rice? Izibonelelo, iiNzakalo kunye neXabiso leSondlo

irayisi ye-basmatiLudidi lwerayisi oluqhele ukusetyenziswa kwi-cuisine yama-Indiya kunye ne-Asia yaseMzantsi. irayisi yamandiya Ikwaziwa njengendidi emhlophe kunye nemdaka, kwaye iyaziwa ngevumba layo elimnandi kunye nevumba elimnandi.

kuhle Ngaba irayisi ye-basmati isempilweni?? Ziziphi iimpawu zerayisi ye-basmati?? Nazi iimpendulo ezenza umxholo wenqaku…

Ziziphi iintlobo zeBasmati Rice?

Ngokuqhelekileyo iindidi ezimbini irayisi ye-basmati ikhona; umhlophe kunye nomdaka.

irayisi ye-basmati emhlophe

irayisi ye-basmati emhlopheIveliswa ngokususa i-hull yangaphandle yeenkozo, ebizwa ngokuba yi-bran. Inempilo encinci kuneentlobo ze-brunette.

Irayisi ye-basmati emdaka

Irayisi ye-basmati emdaka lukhozo olupheleleyo. I-Bran inempilo ngakumbi njengoko iqulethe i-fiber yokutya kunye ne-fatty acids.

Lithini ixabiso lesondlo seBasmati Rice?

Owona mxholo wezondlo, irayisi ye-basmati Ngokuxhomekeke kuhlobo, inkonzo nganye ihlala ibonelela ngeecarbohydrates kunye namandla, kunye ne-folate, i-thiamine kunye selenium Iphezulu kwi-micronutrients ezifana

Ikomityi enye (163 grams) Umxholo wesondlo ophekiweyo omhlophe we-basmati irayisi imi ngolu hlobo lulandelayo:

Iikhalori: 210

Iiprotheni: 4.4 gram

Amafutha: 0,5 grams

Iikhabhoni: 45.6 gram

Ifayibha: 0.7 grams

Isodium: 399mg

Folate: 24% yexabiso lemihla ngemihla (DV)

I-Thiamine: i-22% ye-DV

I-Selenium: i-22% ye-DV

I-Niacin: i-15% ye-DV

Ubhedu: 12% yeDV

Intsimbi: 11% ye-DV

I-Vitamin B6: i-9% ye-DV

I-Zinc: 7% ye-DV

Phosphorus: 6% yeDV

I-Magnesium: i-5% ye-DV

Ngokuchasene noku, irayisi ye-basmati emdakaziphezulu kancinci kwiikhalori, i-carbs, kunye nefiber. Ukongeza kwi-magnesium, ivithamin E, zincInika i-potassium kunye ne-phosphorus.

Ziziphi iiNzuzo zeBasmati Rice?

Kukutya okunempilo kwentliziyo

irayisi ye-basmatiKukutya okugqwesileyo kwentliziyo njengoko kunamafutha aphantsi. Amafutha amancinci ahluthayo agcina intliziyo isempilweni. 

irayisi ye-basmati Ikwatyebile kwifiber. Ifayibha ikhusela izifo zentliziyo njengoko ithoba uxinzelelo lwegazi kunye namanqanaba e-cholesterol emzimbeni. Inika inkqubo ye-cardiovascular system enempilo. 

Uphononongo lubonise ukuba ukutya okufanelekileyo kwefayibha imihla ngemihla kunokugcina intliziyo isempilweni. irayisi ye-basmatiAmafutha angenayo i-unsaturated ayichaphazeli i-cholesterol embi. Ngoko ke, kuthintela ukujiya kwimithambo yentliziyo. Abo baneengxaki zentliziyo banokulula irayisi ye-basmati ingatya.

Ikhusela umhlaza

Esona sondlo sokulwa neeseli zomhlaza yifayibha kunye irayisi ye-basmati Ityebile kwifiber. Irayisi ye-basmati emdakainomxholo ophezulu wefiber. 

Ifayibha ikhusela umhlaza, ngakumbi umhlaza wamathumbu. Oku kungenxa yokuba ifayibha idlula ngokukhawuleza kwikholoni kwaye icoca wonke umhlaza. Uphononongo lubonise ukuba ukutya okuninzi kwefayibha kuthetha ukuba mancinci amathuba okuba nomhlaza wekholoni. 

Iihomoni zeEstrogen zibangela umhlaza wamabele. irayisi ye-basmati Unokuwususa umhlaza wamabele ngokuwusebenzisa, kuba usebenza ngokuchasene nehomoni ye-estrogen kwaye inceda ukucinezela le hormone.

Irayisi ye-Basmati inceda ukunciphisa umzimba

Kuyaziwa ukuba irayisi kukutya okusetyenziselwa ukufumana ubunzima. Oku irayisi emhlophe iyasebenza, kodwa irayisi emdaka inceda ukunciphisa umzimba. 

irayisi ye-basmati Ityebile kwifiber. Kunzima ukuba umzimba wophule izixa ezikhulu zefiber. Ke, ifayibha ilawula ukutya kwaye inika imvakalelo yokuhlutha. 

Kwakhona, irayisi ye-basmati Iqulethe icarbohydrate ebizwa ngokuba yi-amylose. Kunzima ukuba umzimba ugaye i-amylose, ngoko ihlala emzimbeni ixesha elide kwaye inika imvakalelo yokuhlutha. 

Ikhusela kwaye iphucula impilo yengqondo

irayisi ye-basmati Kukutya okunenzuzo kwingqondo. Inevithamin ebizwa ngokuba yithiamine. I-Thiamine ilungile ekusebenzeni kwengqondo. Iphucula ingqondo kunye nenkumbulo. Ikwanceda nakwimpilo yengqondo ngokubanzi.

Ithiamine ikwaluncedo ekuthinteleni isifo sika-Alzheimer. Irayisi yeBasmatiUkusetyenziswa rhoqo kweli yeza kunciphisa umngcipheko wezi zifo. 

Ikhusela i-hemorrhoids

irayisi ye-basmati Inceda ukukhusela i-hemorrhoids. Ukushukuma kwe-rectal muscle kubeka uxinzelelo kwi-rectum ebangela i-hemorrhoids. Irayisi yeBasmatiI-fiber kwi-muscle ye-rectal inciphisa ukuvela kwe-muscle ye-rectal. 

Ithintela ukuqhina

Umgangatho wamanzi aphantsi emzimbeni ubangela ukuqunjelwa. Irayisi yeBasmatiIfiber ekuyo igcina inqanaba lamanzi emzimbeni. Ikwathambisa isitulo kwaye incede ukuba idlule ngokukhawuleza emathunjini, ngaloo ndlela ithintele ukuqhinwa. 

Ifayibha ikwakhusela isisu esibuhlungu. 

Ilawula uxinzelelo lwegazi

irayisi ye-basmati Ityebile kwi-potassium kunye ne-magnesium. Ezi zondlo zimbini zilungile kulawulo loxinzelelo lwegazi.

Abo baneengxaki zoxinzelelo lwegazi, irayisi ye-basmati Baya kuwubona umahluko xa besitya. Irayisi ye-basmati emdakaIfiber ekuyo ikwanceda ukulawula uxinzelelo lwegazi.

Inceda ukuthintela isifo seswekile

Isifo seswekile yingxaki yempilo eqhelekileyo kubantu abaninzi. irayisi ye-basmatiinceda ukuthintela isifo seswekile. Ifayibha iphucula ubuntununtunu kwi-insulin. Uphononongo lubonise ukuba i-fiber intake ephezulu ibangela umngcipheko ophantsi wesifo seswekile.

Umxholo weArsenic uphantsi

Xa kuthelekiswa nezinye iintlobo zerayisi, irayisi ye-basmati Ihlala iphantsi kwi-arsenic, isinyithi esinzima esinokulimaza impilo kunye nokwandisa umngcipheko wesifo seswekile, iingxaki zentliziyo, kunye nomhlaza othile.

I-arsenic iqokelela ngaphezulu kwerayisi kunezinye iinkozo. oku kubakhathaza ngokukodwa abo batya irayisi rhoqo.

Nangona kunjalo, ezinye izifundo zivela eCalifornia, eIndiya, okanye ePakistan. irayisi ye-basmatiyafumanisa ukuba kwi-arsenic iqulethe amanqanaba aphantsi e-arsenic xa kuthelekiswa nezinye iintlobo zerayisi.

Kwakhona, ngenxa yokuba i-arsenic yakhela kumaleko ebran angaphandle, irayisi ye-basmati emdaka iintlobo, kwi-arsenic irayisi ye-basmati emhlopheinokuba phezulu kune

Utyetyiswe ngezondlo

irayisi ye-basmati emhlophe ihlala ityetyiswe, oku kuthetha ukuba izondlo ezithile zongezwa ngexesha lokulungiswa ukunceda ukwandisa ixabiso layo lesondlo.

Oku kwenza kube lula ukuhlangabezana neemfuno ezahlukeneyo zevithamini kunye neeminerali ezibalulekileyo.

Ngokukodwa, irayisi kunye nezinye iinkozo zihlala zine-folic acid, i-thiamine kunye niacinItyetyiswe nge-iron kunye ne-vitamin B.

Ezinye iintlobo ziinkozo

Irayisi ye-basmati emdaka ithathwa njengenkozo, okuthetha ukuba iqulathe zontathu iinxalenye zekernel – intsholongwane, ibran kunye ne endosperm.

Iinkozo ezipheleleyo zineenzuzo ezininzi zempilo. Ngokomzekelo, uhlalutyo lwezifundo ze-45 ezidibanisa ukutya okuziinkozo kunye nomngcipheko ophantsi wesifo senhliziyo, umhlaza, kunye nokufa kwangoko.

Olunye uphononongo, irayisi ye-basmati emdaka Idibanise ukutya okuziinkozo rhoqo, kubandakanywa nobisi, kunye nomngcipheko ophantsi we-2 yeswekile.

Uphononongo lweeveki ezisibhozo kubantu abangamashumi asibhozo lufumanise ukuba ukufaka endaweni yeenkozo ezisulungekisiweyo kwiinkozo ezipheleleyo kunciphisa amanqanaba ophawu lokudumba.

Ayinagluten

irayisi ye-basmati Ayinayo i-cholesterol kunye ne-gluten. Ngokuba, isifo se-celiac Okanye abo banokunganyamezeli i-gluten bangayitya ngokulula.

Ziziphi iingozi zeBasmati Rice?

irayisi ye-basmati emhlophe Yinkozo esulungekisiweyo, okuthetha ukuba ihluthwe izondlo ezininzi ezixabisekileyo ngexesha lokulungiswa.

Olunye uphando lubonisa ukuba ukutya okuziinkozo ezisulungekileyo kunokuchaphazela kakubi ulawulo lweswekile yegazi kunye nokwandisa umngcipheko we-2 yeswekile.

Uphando olwenziwe ngabantu abangaphezu kwe-10.000 luthi ukutya irayisi emhlophe kuyiphinda kabini ingozi yokutyeba.

Ukongezelela, uphando lwabantu be-26.006 lubonisa ukuba ukutya irayisi emhlophe kuphakamisa umngcipheko we-syndrome ye-metabolic syndrome, equka umngcipheko wesifo senhliziyo, isifo, kunye nohlobo lwe-2 yeswekile.

Ezi ziphumo ezibi zingumphumo wokuthelekisa irayisi emhlophe kunye nerayisi emdaka kwaye kucingelwa ukuba kubangelwa inani eliphezulu le-carbohydrate kunye nomxholo ophantsi wefiber.

Kuba, irayisi ye-basmati emdaka ngaphandle kokulibala ukuba kukho ukhetho olungcono, irayisi ye-basmati emhlopheUngayitya ngokumodareyitha.

Ngenxa yoko;

irayisi ye-basmatiluhlobo lwerayisi olunevumba elimnandi, olunenkozo ende enearsenic encinci kunezinye iintlobo zerayisi. Ngamanye amaxesha ityetyiswa ngamavithamini kunye neeminerali ezibalulekileyo.

Zombini iintlobo ezimhlophe kunye nomdaka ziyafumaneka. Kuba iintlobo ezimdaka ngebala zisempilweni kunerayisi emhlophe, irayisi ye-basmati emdaka kufuneka kukhethwe.