Ilayisi ithathwa njengenye yeemveliso ezidumileyo kwihlabathi. Kudliwa kuyo yonke indawo: yongeza kwi-soup, yenza kuyo i-dish dish, ii-pie, i-dessert kunye neziyobisi. Abaxhasi bondlo olufanelekileyo ngokuqinisekileyo baquka irayisi ekudleni kwabo, kwaye abantwana abaselula baqala ukukunika iintsana kunyaka wokuqala wobomi. Konke kuba irayisi izisa iinzuzo ezinkulu kumzimba wethu.
Okokuqala, oku kubangelwa ukuba ilayisi yeerayisi iquka isitashi kunye nee-carbohydrates eziyinkimbinkimbi. Ngenxa yoko, ukuvakalelwa kwenyameko kuza ngokukhawuleza kwaye kuhlala ixesha elide, kunika umzimba amandla. Kwilayisi, ininzi yefayibha , echaphazela kakuhle umsebenzi wesisu kwaye imele ifake i-stool. I-Potassium, equle kwilayisi, inceda ukususa emzimbeni onobungozi obuchaphazelekayo kwimimiselo ye-cardiovascular and blood pressure. Kwakhona, irayisi iyenyiswa ngamavithamini eQela B kunye nezinto ezahlukeneyo: i-calcium, i-magnesium, i-selenium, i-fluor, ithusi kunye nabanye. Ukusetyenziswa okuncinci kwelayisi kunokuphucula ukusebenza komsebenzi wesantya.
Kuyaziwa ukuba izakhiwo ezifanelekileyo zerayisi kwisisu esingenanto ziphindwe kabini. Ngoko ke, ukuba ufuna ukuphucula impilo yakho, kufuneka udle i-rice porridge ekuseni. Ngaba abahlali base-Asiya, abangadli nantoni ngaphandle kwetafile yerayisi. Mhlawumbi yikho kutheni ixesha lokuphila kumazwe asempuma liphakamileyo kakhulu kuneendawo ezisentshona.
Yiyiphi irayisi ekhethekileyo?
Zonke iindidi zeerayisi aziluncedo ngokulinganayo. Oku, ngokukodwa, kuxhomekeke kwinqanaba lokucubungula, ngamanye amagama - ukugaya irayisi. Njengokuba kuninzi lwezityalo zityalo, kwilayisi zonke eziluncedo ziqulethe iqokebhe yengqolowa. Ngoko ke, le miba ilandelayo ibonwa njengencedo kakhulu:
- irayisi ebomvu;
- irayisi emnyama okanye "yasendle";
- irayisi ebomvu;
- basmati ilayisi.
Ezi ntlobo zilungiselelwe ixesha elide kunexesha eliqhelekileyo, kodwa zigcina kuzo zonke izinto ezibalulekileyo emzimbeni onokubeka kuwo. Eyona nto idume ngokutsha kwimihla yakutshanje inandipha irayisi yasendle ngenxa yezinto zayo ezincedo. Kwaye yaxhaswa ngabadla ngokutya kunye nabapheki bamazwe ngamazwe. Konke kuba irayisi yasendle iqulethe i-18 amino acid, kwaye inani le-folic acid liphindwe kathathu kunezinye iintlobo. Ukongezelela, kwimbewu yamnyama irayisi kukho ininzi yeprotheni kwaye akukho nanye inqatha, eyenza ibe yimveliso efanelekileyo yokulwa nobunzima obukhulu.
Ngokusekelwe kwezi zakhiwo ezixhamlayo zerayisi zavelisa ukutya okutya. Isiseko salo sisekubokuba iiveki ezimbini kubalulekile ukuba udle irayisi yasendle, wongeze kuyo imifuno kunye nemifuno yemifuno. Ngomhla kufuneka kube nokudliwa okungenani ezintathu, ngasinye siza kubandakanya irayisi kunye neentlobo zemifuno. Pheka nale nto, kucetyiswa ukuba isibini okanye kwi-multivariate ukugcinwa ngokupheleleyo kwamavithamini kunye neemaminerali. Iipropati eziwusizo zerayisi kunye nokulahlekelwa kwesisindo akunakwenzeka. Kwiiveki ezimbini zeso sondlo ungeke ulahleke kuphela i-2-3 kg, kodwa kwakhona uphucule kakhulu umzimba wakho. Ukutya kwelayisi kubaluleke kakhulu kubantu abanobomi be-cholesterol ephezulu, kunye nezigulane ezixinzelelekileyo, ekubeni irayisi emnyama ziqingatha zomxholo we-sodium, kunanoma yiyiphi enye.
Indlela yokukhetha irayisi elungileyo?
Ngokuqhelekileyo kwiivenkile kukho umsila omhlophe womhlaba. Olu hlobo lubiza ngaphezu kweminye, kodwa luqulethe kakhulu isitashi kunye ne-carbohydrate, engathandeki kakhulu kumzimba. Xa ukhetha irayisi, qiniseka ukuba iphakheji iqulethe i-lumps kunye nezinto zangaphandle, kunye neenambuzane ezincinci. Imbewu ifanele ibe yinto yonke, ngobukhulu obufanayo kunye nomthunzi, kwaye ingabi nefumba. Ngamanye amaxesha kwii-shelves zecandelo levenkile unokufumana umxube weentlobo ezahlukeneyo zelayisi. Le ndlela yindlela yokupheka isidlo esitsha esingavamile kwaye ufumane inzuzo enkulu ekudleni.