Iyini I-Basmati Rice? Izinzuzo, Ukulimaza kanye Nenani Lokudla Okunempilo

irayisi le-basmatiIwuhlobo lwerayisi oluvame ukusetshenziswa e-Indian and South Asian cuisine. Irayisi laseNdiya Yaziwa nangokuthi izinhlobonhlobo ezimhlophe nezinsundu, futhi yaziwa ngephunga layo elimnandi nephunga elimnandi.

kahle Ingabe irayisi ye-basmati inempilo?? Yiziphi izici ze-basmati rice?? Nazi izimpendulo ezakha isihloko sendatshana…

Yiziphi Izinhlobo Zerayisi Le-Basmati?

Ngokuvamile izinhlobo ezimbili irayisi le-basmati ikhona; elimhlophe nelinsundu.

irayisi elimhlophe le-basmati

irayisi elimhlophe le-basmatiIkhiqizwa ngokukhipha uhlaka lwangaphandle lokusanhlamvu, olubizwa ngokuthi i-bran. Inempilo encane kunezinhlobonhlobo ze-brunette.

Irayisi le-basmati elinsundu

Irayisi le-basmati elinsundu uhlamvu oluphelele. I-Bran inempilo enhle njengoba iqukethe i-fiber yokudla kanye nama-fatty acids.

Liyini Inani Lokudla Okunempilo Kwerayisi Le-Basmati?

Okuqukethwe kwezakhi ngqo, irayisi le-basmati Ngokuya ngohlobo, ukudla ngakunye kuvame ukunikeza ama-carbohydrates namandla, kanye ne-folate, i-thiamine kanye selenium Iphezulu kuma-micronutrients njenge

Inkomishi eyodwa (163 grams) Okuqukethwe okunomsoco kwerayisi elimhlophe le-basmati eliphekiwe imi kanje:

Amakhalori: 210

Amaprotheni: 4.4 gram

Amafutha: 0,5 amagremu

Ama-carbohydrate: 45.6 g

I-fiber: 0.7 amagremu

I-Sodium: 399mg

I-Folate: 24% Wevelu Yansuku zonke (DV)

I-Thiamine: 22% we-DV

I-Selenium: 22% we-DV

I-Niacin: 15% we-DV

Ithusi: 12% we-DV

Insimbi: 11% we-DV

I-Vitamin B6: 9% we-DV

I-Zinc: 7% ye-DV

I-Phosphorus: 6% ye-DV

I-Magnesium: 5% we-DV

Ngokuphikisana nalokhu, irayisi ye-basmati ensunduaphakeme kancane ngamakhalori, ama-carbohydrate, kanye ne-fiber. Ngaphezu kwalokho, i-magnesium, i-vitamin E, zincInikeza i-potassium ne-phosphorus.

Yiziphi Izinzuzo ze-Basmati Rice?

Kuwukudla okunempilo kwenhliziyo

irayisi le-basmatiKungukudla okuhle kakhulu kwenhliziyo njengoba kunamafutha aphansi. Amafutha aphansi agcwele agcina inhliziyo inempilo. 

irayisi le-basmati Ibuye inothe nge-fiber. I-fiber ivimbela izifo zenhliziyo njengoba yehlisa umfutho wegazi kanye namazinga e-cholesterol emzimbeni. Ihlinzeka ngesistimu yenhliziyo enempilo. 

Ucwaningo luye lwabonisa ukuthi ukudla okufanele kwe-fiber nsuku zonke kungagcina inhliziyo iphilile. irayisi le-basmatiAmafutha angenayo i-unsaturated awayithinti i-cholesterol embi. Ngakho-ke, kuvimbela ukujiya kwemithambo yenhliziyo. Labo abanezinkinga zenhliziyo bangakwazi kalula irayisi le-basmati angadla.

Ivimbela umdlavuza

Isakhi esingcono kakhulu sokulwa namaseli omdlavuza yi-fiber kanye irayisi le-basmati Inothile nge-fiber. Irayisi le-basmati elinsunduinokuqukethwe okuphezulu kwe-fiber. 

I-fiber ivimbela umdlavuza, ikakhulukazi umdlavuza wamathumbu. Lokhu kungenxa yokuthi i-fiber idlula ngokushesha kukholoni futhi isuse wonke umdlavuza. Ucwaningo luye lwabonisa ukuthi ukudla okuningi kwe-fiber kusho amathuba amancane okuba nomdlavuza wekoloni. 

Amahomoni e-Estrogen abangela umdlavuza webele. irayisi le-basmati Ungawuqeda umdlavuza webele ngokuwudla, ngoba usebenza ngokumelene ne-hormone estrogen futhi usiza ukucindezela le hormone.

Irayisi le-Basmati lisiza ukwehlisa isisindo

Kuyaziwa ukuthi irayisi iwukudla okusetshenziselwa ukukhuluphala. Lokhu irayisi elimhlophe kuyasebenza, kodwa irayisi elinsundu kusiza ukunciphisa umzimba. 

irayisi le-basmati Inothile nge-fiber. Kunzima ukuthi umzimba uhlukanise inani elikhulu le-fiber. Ngakho, i-fiber ilawula isifiso sokudla futhi inikeza umuzwa wokusutha. 

Ayrıca, irayisi le-basmati Iqukethe i-carbohydrate ebizwa ngokuthi i-amylose. Kunzima ukuthi umzimba ugaye i-amylose, ngakho-ke ihlala emzimbeni isikhathi eside futhi inikeza umuzwa wokusutha. 

Ivikela futhi ithuthukise impilo yobuchopho

irayisi le-basmati Kuwukudla okuzuzisa ubuchopho. Iqukethe ivithamini ebizwa ngokuthi i-thiamine. I-Thiamine inhle ekusebenzeni kobuchopho. Ithuthukisa ukugxila kanye nenkumbulo. Kuyasiza futhi empilweni yengqondo iyonke.

I-Thiamine nayo inenzuzo ekuvimbeleni isifo i-Alzheimer's. Irayisi le-BasmatiUkusetshenziswa njalo kwalo muthi kunciphisa ingozi yalezi zifo. 

Ivimbela ama-hemorrhoids

irayisi le-basmati Isiza ukuvimbela ama-hemorrhoids. Ukunyakaza komsipha we-rectal kubeka ingcindezi ku-rectum okubangela ama-hemorrhoids. Irayisi le-BasmatiI-fiber esemsipha we-rectal inciphisa ukuvela kwemisipha ye-rectal. 

Ivimbela ukuqunjelwa

Izinga eliphansi lamanzi emzimbeni libangela ukuqunjelwa. Irayisi le-BasmatiI-fiber ekuyo igcina izinga lamanzi emzimbeni. Iphinde ithambise indle futhi isize ukuthi idlule ngokushesha emathunjini, ngaleyo ndlela ivimbele ukuqunjelwa. 

I-fiber iphinde ivimbele ubuhlungu besisu. 

Ilawula umfutho wegazi

irayisi le-basmati Inothile nge-potassium ne-magnesium. Lezi zakhi ezimbili zihle kakhulu ekulawuleni umfutho wegazi.

Labo abanezinkinga ze-hypertension, irayisi le-basmati Bayobona umehluko uma sebedla. Irayisi le-basmati elinsunduI-fiber ekuyo nayo isiza ukulawula umfutho wegazi.

Isiza ukuvikela isifo sikashukela

Isifo sikashukela siyinkinga yezempilo evamile kubantu abaningi. irayisi le-basmatikusiza ukuvimbela isifo sikashukela. I-Fiber ithuthukisa ukuzwela kwe-insulin. Ucwaningo luye lwabonisa ukuthi ukudla okuphezulu kwe-fiber kubangela ingozi ephansi yesifo sikashukela.

Okuqukethwe kwe-arsenic kuphansi

Uma kuqhathaniswa nezinye izinhlobo zelayisi, irayisi le-basmati Ivamise ukuba ne-arsenic ephansi, insimbi esindayo engalimaza impilo futhi yandise ingozi yesifo sikashukela, izinkinga zenhliziyo, kanye nomdlavuza othile.

I-arsenic inqwabelanisa kakhulu elayisi kunezinye izinhlamvu. lokhu kubakhathaza kakhulu labo abadla irayisi njalo.

Kodwa-ke, ezinye izifundo zivela eCalifornia, India, noma Pakistan. irayisi le-basmatiithole ukuthi ku-arsenic iqukethe amazinga aphansi e-arsenic uma kuqhathaniswa nezinye izinhlobo zelayisi.

Futhi, ngenxa yokuthi i-arsenic yakheka ongqimbeni oluqinile lwebran yangaphandle, irayisi ye-basmati ensundu izinhlobo, ku-arsenic irayisi elimhlophe le-basmatiingase ibe ngaphezu

Kunothiswe ngemisoco

irayisi elimhlophe le-basmati kuvame ukunothiswa, okusho ukuthi imisoco ethile yengezwa ngesikhathi sokucutshungulwa ukuze isize ukwandisa ukondleka kwayo.

Lokhu kwenza kube lula ukuhlangabezana nesidingo samavithamini namaminerali abalulekile ahlukahlukene.

Ikakhulukazi, irayisi nezinye izinhlamvu ngokuvamile ziqukethe i-folic acid, i-thiamine kanye niacinInothiswe nge-iron kanye namavithamini B.

Ezinye izinhlobo zigcwele okusanhlamvu

Irayisi le-basmati elinsundu kubhekwa njengokusanhlamvu, okusho ukuthi iqukethe zonke izingxenye ezintathu zohlamvu - igciwane, i-bran kanye ne-endosperm.

Okusanhlamvu okuphelele kunezinzuzo eziningi zezempilo. Ngokwesibonelo, ukuhlaziya izifundo ezingu-45 zahlobanisa ukudla okusanhlamvu okuphelele engozini ephansi yesifo senhliziyo, umdlavuza, nokufa ngaphambi kwesikhathi.

Esinye isibuyekezo, irayisi ye-basmati ensundu Ixhume ukudla okusanhlamvu okujwayelekile, okuhlanganisa nobisi, okunengozi ephansi yohlobo 2 lwesifo sikashukela.

Ucwaningo lwamasonto ayisishiyagalombili kubantu abangamashumi ayisishiyagalombili luthole ukuthi ukufaka okusanhlamvu okucolisisiwe esikhundleni sezinhlamvu eziphelele kwehlisa amazinga omaka okuvuvukala.

I-gluten mahhala

irayisi le-basmati Ayiqukethe i-cholesterol ne-gluten. Ngoba, isifo se-celiac Noma labo abanokungabekezelelani kwe-gluten bangayidla kalula.

Yiziphi Izingozi Zerayisi Le-Basmati?

irayisi elimhlophe le-basmati Iwuhlamvu olucolisisiwe, okusho ukuthi luphucwe imisoco eminingi ebalulekile ngesikhathi sokucubungula.

Olunye ucwaningo lubonisa ukuthi ukudla okusanhlamvu okucolisisiwe kungaba nomthelela omubi ekulawuleni ushukela wegazi futhi kwandise ingozi yesifo sikashukela sohlobo 2.

Ucwaningo olwenziwa kubantu abangaphezu kuka-10.000 XNUMX luthi ukudla ilayisi elimhlophe kwandisa ngokuphindwe kabili ingozi yokukhuluphala.

Ukwengeza, ucwaningo lwabantu abangu-26.006 lubonisa ukuthi ukudla irayisi elimhlophe kuphakamisa ingozi ye-metabolic syndrome, ehlanganisa ingozi yesifo senhliziyo, isifo sohlangothi, nesifo sikashukela sohlobo 2.

Le miphumela engemihle ingumphumela wokuqhathanisa irayisi elimhlophe nelayisi elinsundu futhi kucatshangwa ukuthi kungenxa yenani eliphezulu lama-carbohydrate kanye nokuqukethwe kwefiber ephansi.

Ngoba, irayisi ye-basmati ensundu ngaphandle kokukhohlwa ukuthi kukhona inketho engcono, irayisi elimhlophe le-basmatiUngawudla ngokulinganisela.

Ngenxa yalokho;

irayisi le-basmatiiphunga elimnandi, izinhlobonhlobo zerayisi ezinde ezine-arsenic ephansi kunezinye izinhlobo zelayisi. Ngezinye izikhathi ixutshwa ngamavithamini namaminerali abalulekile.

Zombili izinhlobo ezimhlophe nezinsundu ziyatholakala. Njengoba izinhlobo ezinsundu zinempilo kunelayisi elimhlophe, irayisi ye-basmati ensundu kufanele kunconywe.