Umxholo wenqaku
irayisi emnyama, UOryza sativa L. Ludidi lwerayisi yoludidi. Umxube omnyama we-violet ufumana umbala wawo kwi-pigment ebizwa ngokuba yi-anthocyanin, eneempawu ezinamandla ze-antioxidant.
Ixabiso leSondlo leRayisi eliMnyama
Xa kuthelekiswa nezinye iintlobo zerayisi, iprotheni yerayisi emnyama yenye yezona ziphezulu ngokwemiqathango ye Inani legrama ye-100 liqukethe i-9 grams yeprotheni, leyo irayisi emdaka kuba 7 grams.
Ikwayiminerali elungileyo, iminerali eyimfuneko yokuthwala ioksijini kuwo wonke umzimba. demir ngumthombo.
Igram ye45 irayisi emnyama engaphekwanga umxholo wesondlo yithi:
Iikhalori: 160
Amafutha: 1,5 grams
Iiprotheni: 4 gram
Iikhabhoni: 34 gram
Ifayibha: 1 grams
Intsimbi: 6% yexabiso lemihla ngemihla (DV)
Ziziphi iiNzuzo zeRayisi emnyama?
Ibonelela phantse zonke izibonelelo zempilo icandelo eliphambili lerayisi emnyama kukho anthocyanins. Ezi proteni zisebenza njengama-antioxidants anamandla kwaye zenza inani lemisebenzi, njengokulwa nomhlaza, ukuthintela isifo senhliziyo, kunye nokugcina imisebenzi yengqondo enempilo.
Utyebile kwi-antioxidants
Ukongeza ekubeni ngumthombo olungileyo weprotheyini, ifayibha kunye nentsimbi, irayisi emnyama Iphezulu kakhulu kwii-antioxidants ezininzi.
Ii-Antioxidants ziikhompawundi ezikhusela iiseli kuxinzelelo lwe-oxidative olubangelwa ziimolekyuli ezaziwa ngokuba ziiradicals zasimahla.
Uxinzelelo lwe-oxidative lukubeka emngciphekweni weemeko ezahlukeneyo ezingapheliyo, kubandakanywa nesifo senhliziyo, i-Alzheimer's, kunye neentlobo ezithile zomhlaza.
Nangona ingaziwa kangako kunezinye iintlobo zerayisi, uphando luye lwazenza irayisi emnyama ibonisa ukuba inowona mthamo uphezulu we-antioxidant kunye nomsebenzi.
Ukongeza kwi-anthocyanin, olu hlobo lwerayisi luqulethe iikhompawundi zezityalo ezingaphezu kwe-23 ezinezakhiwo ze-antioxidant, kuquka i-flavonoids eyahlukeneyo kunye ne-carotenoids.
Iqulethe i-anthocyanin
ii-anthocyanins, irayisi emnyama Liqela lezityalo ze-flavonoid pigments ezijongene nombala wayo. Uphando lubonisa ukuba i-anthocyanins ine-anti-inflammatory enamandla, i-antioxidant, kunye nemiphumo ye-anticancer.
Ukongeza, isilwanyana, uvavanyo lwetyhubhu, kunye nophononongo lwabemi lubonise ukuba ukutya ukutya okutyebileyo kwe-anthocyanin kunokunceda ukukhusela kwizifo ezingapheliyo, kubandakanya nesifo sentliziyo, ukutyeba, kunye neentlobo ezithile zomhlaza.
Ikhusela impilo yentliziyo
irayisi emnyama Uphando ngeziphumo zalo kwimpilo yentliziyo lulinganiselwe, kodwa uninzi lwe-antioxidants yalo luyaziwa ukunceda ukukhusela kwisifo senhliziyo.
irayisi emnyamaI-Flavonoids, njengalezo zifunyenwe kwiti, ziye zadibaniswa nomngcipheko wokunciphisa isifo senhliziyo kunye nokufa kuyo.
Ukongezelela, uphando kwizilwanyana nakubantu lucebisa ukuba i-anthocyanins inokunceda ukuphucula i-cholesterol kunye namanqanaba e-triglyceride.
Ineempawu zokulwa nomhlaza
irayisi emnyamaI-anthocyanins efumaneka kumsedare ineepropati ezinamandla zokulwa nomhlaza.
Uphononongo lufumanise ukuba ukusetyenziswa kakhulu kokutya okutyebileyo kwe-anthocyanin kwehlisa umngcipheko womhlaza we-colorectal.
Kwakhona, uphononongo lwetyhubhu yovavanyo lwafumanisa ukuba i-anthocyanins yehlise inani leeseli zomhlaza wamabele womntu, ngelixa zicothisa ukukhula kwazo kunye nokukwazi ukusasazeka.
Yehlisa ukudumba
Abaphandi kwiYunivesithi yaseAjou eKorea, irayisi emnyama Bafumanise ukuba isebenza ngokumangalisayo ekunciphiseni ukudumba. Funda, irayisi emnyama isicatshulwaWafumanisa ukuba i-ananas yanceda ukunciphisa i-edema kwaye yacinezela kakhulu i-allergic contact dermatitis kwisikhumba seempuku.
Iluncedo kwimpilo yamehlo
Izifundo, irayisi emnyama amanani aphezulu eentlobo ezimbini ze-carotenoids ezinxulumene nempilo yamehlo lutein kunye ne-zeaxanthin ibonisa ukuba iqulethe.
Ezi khompawundi zisebenza njenge antioxidants ukukhusela amehlo kwiiradicals zasimahla ezinokuba yingozi. Ngokukodwa, i-lutein kunye ne-zeaxanthin zinceda ukukhusela i-retina ngokuhluza amaza okukhanya aluhlaza.
Inceda ukucoca isibindi
Isifo sesibindi esinamafutha sibonakaliswa ngokuqokelelwa ngokugqithisileyo kwamafutha esibindini. Kunyango lwale meko irayisi emnyama Ukusebenza kuye kwavavanywa kwiimpuku.
Iziphumo, irayisi emnyama isicatshulwaKuye kwaboniswa ukuba umsebenzi we-antioxidant we-lilac ulawula i-metabolism ye-fatty acids, iyanciphisa i-triglyceride kunye namanqanaba apheleleyo e-cholesterol, ngaloo ndlela inciphisa ingozi yesifo sesibindi esinamafutha.
Ukuphucula ukusebenza kwengqondo
Abaphandi abaninzi bathi uxinzelelo lwe-oxidative lunefuthe elibi kwimisebenzi yengqondo. Ngoko ke, i-anthocyaninskwirayisi emnyama I-Antioxidants efana (efunyenwe) iyasebenza ekunciphiseni uxinzelelo lwe-oxidative kunye nokugcina ukusebenza kwengqondo enempilo.
Uphononongo lweminyaka emithandathu lwabantu abadala be-16.000 bafumanisa ukuba ukusetyenziswa kwexesha elide lokutya okutyebileyo kwe-anthocyanin kunciphisa izinga lokuhla kwengqondo ukuya kuthi ga kwiminyaka eyi-2,5.
Inceda ukuthintela isifo seswekile
Amazimba irayisi emnyamaNgumthombo wefiber yokutya. Ngenxa yokuba ifayibha ithatha ixesha elide ukwetyiswa, kuthatha ixesha elide ukuba iswekile ekwinkozo ifunxe kwaye igcine amaqondo aqhelekileyo eswekile yegazi. Ke, inceda ukunyusa i-insulin kunye nokuthintela uhlobo lwe-2 yeswekile.
Iphucula impilo yokwetyisa
irayisi emnyama Ngumthombo otyebileyo wefiber yokutya. Le fayibha yokutya ilawula ukuhamba kwamathumbu, ikhusela ukuqunjelwa kunye nokuqhina. Ukwengeza, isifo se-reflux ye-gastroesophagealInceda ukunyanga inani lezinye iimeko zesisu ezifana ne-diverticulitis, ukuqhina kunye ne-hemorrhoids.
iyanyanga isifo sombefu
irayisi emnyamaI-anthocyanins efunyenwe kumsedare inokusebenza kunyango lwe-asthma. Uphononongo lwaseKorea lufumene ukuba i-anthocyanins inokunyanga (okanye ithintele) i-asthma ngokunciphisa ukuvuvukala kwiindlela zomoya kunye ne-mucus hypersecretion ehambelana nesi sifo sokuphefumula kwiimpuku.
Ayinagluten ngokwendalo
I-Gluten luhlobo lweprotheyini efumaneka kwiinkozo ze-cereal ezifana nengqolowa, ibhali kunye ne-rye.
isifo se-celiacı Ibangela ukusabela komzimba kumzimba. I-Gluten iyafumaneka nakubantu abane-gluten sensitivity. ukudumba ve intlungu zesisu kunokubangela iziphumo ebezingalindelekanga ezibi zesisu ezifana
Ngelixa iinkozo ezininzi zinegluten, irayisi emnyamaAyinagluten ngokwendalo.
Irayisi emnyama inceda ukunciphisa umzimba
irayisi emnyamaNgumthombo olungileyo weprotheyini kunye nefayibha, zombini ezo zinokunceda ukunciphisa umzimba ngokunciphisa umdla kunye nokwandisa iimvakalelo zokuzala.
I-anthocyanins ekhoyo kolu nkozo inceda ukunciphisa ubunzima bomzimba kunye nepesenti yamafutha omzimba.
Irayisi emnyama kunye neBrown
Zombini ezimnyama kunye irayisi emnyama Nangona kuyinyani ukuba inempilo kuneentlobo ezimhlophe, kukho ukungafani okuphambili phakathi kwezi zibini ngokunjalo.
– Iikomityi ezintathu zerayisi emdaka ekrwada zineekhalori ezingama-226, isixa esifanayo irayisi emnyama Iqulethe 200 calories.
-Xa kuziwa kwicarbohydrates, ifayibha, iiprotheyini kunye namafutha, irayisi emnyama Isempilweni kunerayisi emdaka. Oku kungenxa yokuba iqulethe iicarbohydrates ezimbalwa kunye nefiber eninzi kunye neprotheni.
- Nangona zombini irayisi emnyama kunye ne-brown iqulethe ixabiso elilinganayo le-zinc kunye ne-phosphorus, umxholo wabo wesinyithi irayisi emnyamaungaphezulu.
-irayisi emnyamaIfumana umbala wayo omnyama kwi-pigments ebizwa ngokuba yi-anthocyanins. Ezi zi-antioxidants ezinamandla ezilwa nomhlaza kunye nesifo senhliziyo.
Ziziphi iimpembelelo zeRice emnyama?
irayisi emnyama Akukho ziphumo ebezingalindelekanga ezaziwayo.
Ukutya njani irayisi emnyama
irayisi emnyama Kulula ukuyipheka kwaye ifana nokupheka ezinye iintlobo zerayisi. Ngelixa upheka, kuyacetyiswa ukuba uhlambe irayisi ngamanzi abandayo ngaphambi kokuba uyipheke ukuyinqanda ukuba ingabi yi-mushy kwaye isuse isitashi esongezelelweyo phezu komhlaba.
irayisi emnyamaUngazama ezinye iintlobo zerayisi, ezifana nerayisi, ipudding yerayisi, ekutyeni oya kukusebenzisa. Isicelo irayisi emnyama pilafinkcazo ye;
- irayisi emnyama cwilisa emanzini ubusuku bonke. Oku kunciphisa kakhulu ixesha lokupheka. Ukuba ufutshane ngexesha, yiyeke ihlale iyure ngaphambi kokupheka.
– Galela amanzi erayisi kwaye uwahlambe.
– Yongeza iiglasi ezimbini zamanzi kwiglasi nganye yerayisi kwaye upheke ngesiciko esigqunyiweyo.
– Vavanya ukumila kweenkozo ezimbalwa zerayisi phakathi kweminwe yakho kwaye uzihlafune emlonyeni wakho ukuze ubone ukuba zithambile kangakanani. Qhubeka upheka ude ufikelele kwi-texture oyifunayo.
I-Black Rice igciniwe?
Xa igcinwe kwiqondo lobushushu begumbi kwisitya esingangeni moya, irayisi emnyama engaphekwanga Inokuhlala ukuya kwiinyanga ezi-3.
Irayisi ephekiweyo emnyamainokuphuhlisa ibhaktheriya kwaye ibangele ityhefu yokutya. Ngoko sebenzisa phakathi kosuku emva kokupheka.
Ukuba ufuna ukuyigcina ukuze iphinde isetyenziswe emva kokupheka, yipholise ngokupheleleyo emva kokupheka kwaye uyigcine kwisitya esivaliweyo kwifriji ukuze ihlale iintsuku ezi-2. Musa ukuyifudumeza kwakhona le rayisi ngaphezu kwesinye.
Ngenxa yoko;
Nangona ingaqhelekanga njengezinye iintlobo zerayisi, irayisi emnyama Iphezulu kwimisebenzi ye-antioxidant kwaye iqulethe iprotheyini eninzi kunerayisi emdaka.
Ngaloo ndlela, ineenzuzo ezininzi zempilo, kuquka ukuphucula impilo yamehlo kunye nentliziyo, ukukhusela kwiintlobo ezithile zomhlaza, kunye nokunceda ukunciphisa umzimba.
Amanqaku ekufanele uwafunde
