UMary Allen
Irayisi kukutya okuxabiseke kakhulu kwizinja zethu. Njengathi bantu, irayisi ithathwa njengesempilweni kakhulu.
Ngamanye amaxesha irayisi ibaluleke ngakumbi ezinjeni. Iinkozo ezincinci zibaluleke kakhulu kwisidlo sokutya.
Noko ke, irayisi yenye yeenkozo. Ngenxa yesi sizathu, abaninzi abanini bezinja abaqinisekanga ukuba irayisi ifanelekile kwizinja zabo. Emva kwayo yonke loo nto, ukutya kwenja kufuneka kuqulathe iinkozo ezincinci nokwenzeka.
Ngaba izinja zingatya irayisi?
Umbuzo wokuba izinja zivunyelwe ukuba zidle irayisi zingaphendulwa ngokuvakalayo "ewe". Irayisi ityetyiswe kwimenyu yezinja. Izinja zivunyelwa nokuba zitye irayisi yonke imihla.
Nangona kunjalo, kufuneka utyise irayisi kuphela ngokumodareyitha. Ukugqithisa yeecarbohydrates ukwanda umngcipheko wokutyeba. Ngoko kuxhomekeke kwisihlwele.
Nangona kunjalo, irayisi ayifanelekanga njengokutya kwenja kuphela. Izinja ngokuyintloko zifuna inyama eninzi njengomthombo weprotheyini. Iikhabhohayidrethi ezifana nerayisi zidlala indima encinci kuphela ekutyeni kwenja efanelekileyo.
Kungcono ukuxuba irayisi kunye nomlinganiselo ofanelekileyo wenyama kunye nemifuno ukunika inja yakho ukutya okulinganayo.
Yeyiphi irayisi elungele izinja?
Kumthetho, zonke iintlobo zerayisi zifanelekile kwizinja. Ungahlula irayisi ibe ziinkozo ezinde kunye nerayisi eziziinkozo ezimfutshane.
Kukho ixabiso elifanelekileyo kwisicelo ngasinye. Ngoko unokhetho phakathi kweentlobo zerayisi
- irayisi emdaka
- Irayisi ebisiweyo
- I-Basmati irayisi
- Irayisi yaseThai
- Jasmine Rice
- Irayisi ye-risotto
Irayisi ye-wholemeal ibonelela ngeyona fiber, iivithamini, iiminerali, kunye nezinto zokulandelela.
Irayisi kufuneka ibe yekhwalithi elungileyo. Ifanele ukuba njalo ayinayo ityhefu kwaye ayinayo ungcoliseko. Ngokomzekelo, irayisi ifunxa iarsenic ngokuphindwe kalishumi emanzini kunezinye iinkozo. Kunjalo ngoba amaqebengwana erayisi aye aduma kakubi.
Irayisi njengesidlo esingenamsebenzi kwizinja
Kwikhitshi yokutya, irayisi ibaluleke kakhulu kwizinja. Irayisi kunye quark okanye i-cottage cheese ifanelekile kwizinja ezigulayo okanye ezichasayo. Zombini irayisi kunye ne-quark kunye i-cottage cheese iyancibilika ngokulula kwaye zibonelela ngezondlo eziyimfuneko.
Ukuba inja yakho inesifo sohudo, irayisi inokunceda ekuphuculeni ukugaya. Ukwenza oku, thatha irayisi yengqolowa emfutshane kwaye uyipheke ngobuninzi bamanzi kude kube yi-mushy kakhulu. Nika esi sidudu ukutya kwenja eqhelekileyo.
Irayisi iphantsi kwi-allergies
Ilayisi ifanelekile njengokongeza ekupheliseni ukutya. Oku kutya kunikwa xa kurhaneleka ukuba umntu uyala. Ukondla ngohlobo olunye kuphela lweprotheyini kunye nodidi olunye lwecarbohydrate.
Umxube wehashe kunye neetapile zihlala zisetyenziswa apha. Zive ukhululekile ukunika irayisi endaweni yeetapile. Irayisi luhlobo olusempilweni kakhulu lweenkozo olubonelela ngeenzuzo ezininzi kwinja yakho.
Isuka phi irayisi yethu?
Irayisi kukutya okuphambili. E-Asia ngokukodwa, irayisi igxininise kwisondlo semihla ngemihla. Irayisi ikhuliswa phantse kuzo zonke iingingqi ezitshisayo nezinemozulu eshushu ehlabathini.
Irayisi inemvelaphi eTshayina, apho yayisele ilinywa kwiminyaka engama-8,000 eyadlulayo. Ukusuka apha yasasazeka emhlabeni wonke. Ukuza kuthi ga ngoku, malunga neepesenti ezingama-91 zayo yonke irayisi ivela eAsia.
Ukutyhubela iwaka leminyaka, kuye kwavela iintlobo ezininzi ezahlukeneyo kunye nemixube. Ingqolowa emhlophe nayo inabalandeli bayo eYurophu kwaye akunakwenzeka ukucinga iiplate zethu ngaphandle kwayo.
Irayisi sesona sitya sisecaleni, kodwa singonwatyelwa njengesona sidlo siphambili.
Irayisi inezondlo ezibalulekileyo
Irayisi ayinamafutha amancinci kwaye iqulethe iicarbohydrates ezintsonkothileyo ezibalulekileyo.
Ukwakhiwa ngqo kwezondlo kuxhomekeke kwindidi yerayisi kunye nommandla okhulayo kunye neemeko zemo engqongileyo ezikhoyo kunye nobuchule bokulima.
Iprotheyini equlethwe kwirayisi ixabiseke kakhulu kuba ineeamino acids ezibalulekileyo.
Ukongezelela, i-fiber, i-iron, i-zinc, kunye ne-potassium inokufumaneka kwirayisi. E kunye neevithamini zeqela B zezona zibalulekileyo.
Igcina ixesha elingakanani irayisi ephekiweyo?
Hlala upheka irayisi entsha emanzini anetyuwa encinci. Ukuba ugqithisa isixa, vumela irayisi iphole kwaye ubeke okuseleyo efrijini ngokukhawuleza.
Ngosuku olulandelayo unokufudumeza okuseleyo ngokufudumeza inxalenye nganye ubuncinane ukuya kuma-65°C. Ngenxa yokuba iibhaktheriya ezinobungozi zinokuphindaphinda kwirayisi ngexesha lokugcinwa kunye nokufudumeza. Ezi zinto zibangela intlungu yesisu, urhudo, okanye isicaphucaphu.
Ungathenga kwakhona irayisi eyomileyo ephekwe ngaphambili ngezinja emarikeni. Kufuneka nje uyifake emanzini adikidiki imizuzu embalwa. Emva koko, irayisi ilungele ukondla.
Imibuzo ebuzwa qho
Yeyiphi irayisi elungele izinja?
Loluphi uhlobo lwerayisi olulungele izinja? Inja inokutya malunga nalo naluphi na uhlobo lwerayisi. Eyona nto ibalulekileyo kukuba umgangatho werayisi ulungile kakhulu.
Kukangaphi inja yam ingayitya irayisi?
Irayisi, eyona nto ithandwayo, inokutyiwa zizinja. Kwithiyori, inja inokutya irayisi yonke imihla. Ukuba inja inikwe ukutya okungenamsebenzi, irayisi ifanelekile. Irayisi akufunekanga ityiwe ngobuninzi yinja xa inesifo sorhudo.
Kutheni kungekho basmati irayisi izinja?
I-Bacillus cereus inetyala. Xa ugcina irayisi ephekiweyo kwaye naxa ufudumeza irayisi, ezi bhaktiriya ezifana ne-spore zinokubangela urhudo, isisu esibuhlungu, isicaphucaphu, kwaye, kwimeko embi kakhulu, ityhefu yokutya ebeka ubomi esichengeni.
Inja ixesha elingakanani ukwetyisa irayisi?
Ukutya inkukhu kunye nelayisi akukhuthazwa kwimeko yokuphazamiseka kwesisu esibuhlungu, esivame ukuhla emva kweentsuku ezimbalwa: Ilayisi ayilula ukuba izinja zigaye. Njengomthetho, inja ikhupha yonke irayisi.
Ingakanani inkukhu nerayisi yenja?
yondla inja yakho. Yongeza inkukhu ephekiweyo kwilayisi kwaye udibanise nefoloko. Umlinganiselo werayisi kunye nenkukhu kufuneka ube phakathi kwe-2: 1 kunye ne-3: 1. Umzekelo, iikomityi ezimbini ukuya kwezintathu zerayisi zinokuxutywa nekomityi enye yenkukhu.
Yeyiphi engcono kwirayisi yenja okanye iitapile?
Nangona kunjalo, iicarbohydrates akufuneki zikhutshwe ngokupheleleyo kwisondlo sezinja! Irayisi, iitapile, neebhatata zisempilweni kwaye ziyimithombo yecarbohydrates etyekayo ngokulula. Okokuqala, kunokuthiwa irayisi ayinabungozi kwizinja, ngokuchaseneyo!
Ngaba iitapile azilungile kwizinja?
Iitapile ezibilisiwe azinabungozi kwaye zisempilweni kakhulu kumhlobo wakho onoboya. Iitapile ezikrwada, kwelinye icala, akufunekanga zondliwe.
Kutheni i-cottage cheese ilungile kwizinja?
I-Cottage cheese ilungile kakhulu kwi-intestinal flora yenja yakho. Yingakho i-cottage cheese inempilo kwizinja. I-Cottage cheese ineekhalori eziphantsi kunye namafutha ngoko ke le cheese yekhrimu ilungile kwizinja ezityebileyo. I-calcium kunye neprotheni zixhasa amathambo kunye nezihlunu zenja yakho.
