UMary Allen
Ilayisi liwukudla okuyigugu kakhulu kwezinja zethu. Njengathi nje bantu, irayisi libhekwa njengenempilo kakhulu.
Ngezinye izikhathi irayisi libaluleke nakakhulu ezinjeni. Izinhlamvu ezincane zibaluleke kakhulu ku-diet cuisine.
Nokho, irayisi ingenye okusanhlamvu. Ngenxa yalesi sizathu, abanikazi bezinja abaningi abaqiniseki ukuthi irayisi lizifanele yini izinja zabo. Phela, ukudla kwezinja kufanele kube nokusanhlamvu okuncane kungenzeka.
Ingabe izinja zingadla ilayisi?
Umbuzo wokuthi izinja zivunyelwe ukudla irayisi ungaphendulwa ngokuthi "yebo" ozwakalayo. Ilayisi liwukunothisa kwemenyu yezinja. Izinja zivunyelwe ngisho nokudla irayisi nsuku zonke.
Nokho, kufanele uphakele irayisi kuphela ngokulinganisela. Ukweqisa ama-carbohydrate ukwanda ingozi yokukhuluphala ngokweqile. Ngakho kuncike esixukwini.
Nokho, irayisi alifaneleki njengokudla kwenja yodwa. Izinja ngokuyinhloko zidinga inyama eningi njengomthombo wamaprotheni. Ama-carbohydrate afana nelayisi adlala indima encane kuphela ekudleni kwenja okufanele.
Kungcono ukuxuba irayisi nenani elifanele lenyama nemifino ukuze unikeze inja yakho ukudla okunomsoco.
Iliphi irayisi elilungele izinja?
Ngokomthetho, zonke izinhlobo zelayisi zifanele izinja. Ungakwazi ukuhlukanisa irayisi ibe irayisi lezinhlamvu ezide kanye nezinhlamvu ezincane.
Kunentengo elungile yalo lonke uhlelo lokusebenza. Ngakho-ke unenketho phakathi kwezinhlobo zelayisi
- Irayisi elinsundu
- Irayisi elibiwe
- I-Basmati irayisi
- Irayisi laseThai
- Jasmine Rice
- Irayisi le-risotto
Irayisi le-wholemeal linikeza i-fiber eningi, amavithamini, amaminerali, kanye nezakhi zokulandelela.
Irayisi kufanele ibe sezingeni elihle. Kufanele kube njalo engenabuthi futhi ayinakho ukungcola. Ngokwesibonelo, irayisi limunca i-arsenic emanzini ngokuphindwe kashumi kunezinye izinhlamvu. Yingakho ke amakhekhe elayisi asengene ehlazweni.
Ilayisi njengesidlo esiphuphile sezinja
Ekhishini lokudla, irayisi ibaluleke kakhulu ezinjeni. Ilayisi nge i-quark noma i-cottage shizi ilungile ezinjeni ezigulayo noma ezilulama. Kokubili irayisi ne-quark kanye i-cottage shizi igayeka kalula futhi usahlinzeka ngemisoco ebalulekile.
Uma inja yakho iphethwe isifo sohudo, irayisi ingasiza ekuthuthukiseni ukugaya ukudla. Ukuze wenze lokhu, thatha irayisi lezinhlamvu ezincane bese ulipheka ngamanzi amaningi kuze kube mushy kakhulu. Nikeza leli phalishi ukudla okujwayelekile kwezinja.
Ilayisi alikwazi ukungezwani nalutho
Ilayisi lihle njengesengezo ekuqedeni ukudla. Lokhu kudla kunikezwa uma kusolakala ukuthi uyawazwa. Ngokushintshana kondla uhlobo olulodwa lwamaprotheni kanye nohlobo olulodwa lwe-carbohydrate.
Ingxube yehhashi namazambane ivame ukusetshenziswa lapha. Zizwe ukhululekile ukunikeza irayisi esikhundleni samazambane. Ilayisi wuhlobo olunempilo kakhulu lokusanhlamvu olunikeza izinzuzo eziningi zenja yakho.
Ilayisi lethu livelaphi?
Ilayisi liwukudla okuyisisekelo. E-Asia ikakhulukazi, irayisi igxile ekudleni kwansuku zonke. Ilayisi litshalwa cishe kuzo zonke izindawo ezishisayo nezishisayo emhlabeni.
Ilayisi linemvelaphi yalo eShayina, lapho lalivele lilinywe khona eminyakeni eyizi-8,000 edlule. Kusukela lapha kwasakazeka emhlabeni wonke. Kuze kube manje, cishe amaphesenti angama-91 ayo yonke irayisi avela e-Asia.
Phakathi nenkulungwane yeminyaka, kuye kwavela izinhlobo eziningi ezihlukahlukene kanye nama-hybrids. Okusanhlamvu okumhlophe nakho kunabalandeli bawo eYurophu futhi akunakwenzeka ukucabanga amapuleti ethu ngaphandle kwawo.
Ilayisi liwukudla okuseceleni okuphelele, kodwa futhi lingajatshulelwa njengesidlo esikhulu.
Ilayisi liqukethe izakhamzimba ezibalulekile
Ilayisi linamafutha amancane futhi liqukethe ama-carbohydrate ayinkimbinkimbi.
Ukwakheka kwezakhi eziqondile kuncike ezinhlobonhlobo zerayisi kanye nendawo ekhulayo kanye nezimo zemvelo ezikhona kanye nezindlela zokulima.
Iphrotheni equkethwe elayisi ibaluleke kakhulu ngoba iqukethe ama-amino acid abalulekile.
Ngaphezu kwalokho, i-fiber, insimbi, i-zinc ne-potassium ingatholakala elayisini. E kanye namavithamini eqembu B abaluleke kakhulu.
Irayisi eliphekiwe lihlala isikhathi esingakanani?
Njalo upheke irayisi elisha emanzini anosawoti omncane. Uma ulinganisa ngokweqile inani, yekela irayisi liphole bese ufaka okusele esiqandisini ngokushesha.
Ngosuku olulandelayo ungakwazi ukushisisa kabusha okunye ngokushisa kabusha ingxenye ngayinye ibe okungenani ku-65°C. Ngoba amabhaktheriya ayingozi angaphindaphinda elayisi ngesikhathi sokugcina nokushisa. Lokhu kubangela ubuhlungu besisu, isifo sohudo, noma isicanucanu.
Ungathenga futhi irayisi elomisiwe eliphekwe ngaphambili ngezinja emakethe. Udinga nje ukuwucwilisa emanzini afudumele imizuzu embalwa. Ngemva kwalokho, irayisi isilungele ukondla.
imibuzo ejwayelekile ukubuzwa
Iliphi irayisi elilungele izinja?
Iluphi uhlobo lwerayisi olufanele izinja? Inja ingadla cishe noma yiluphi uhlobo lwerayisi. Okubaluleke kakhulu ukuthi izinga lerayisi lihle kakhulu.
Inja yami ingadla kangaki irayisi?
Ilayisi, ukudla okuyisisekelo okuthandwayo, lingadliwa izinja. Ngokombono, inja ingadla ngisho nelayisi nsuku zonke. Uma kunqunyelwe inja ukudla okungenalutho, irayisi ilungile. Ilayisi akufanele lidliwe ngobuningi yinja uma inohudo.
Kungani kungekho irayisi le-basmati lezinja?
I-Bacillus cereus inecala. Lapho ugcina irayisi eliphekiwe futhi nalapho ushisisa irayisi, lawa magciwane afana ne-spore angabangela isifo sohudo, ubuhlungu besisu, isicanucanu, ngisho, esimweni esibi kakhulu, ukudla okunobuthi obusongela ukuphila.
Inja iligaya isikhathi esingakanani irayisi?
Ukondla inkukhu ngelayisi nakho akukhuthazwa uma kwenzeka kuba nokuphazamiseka kwamathumbu emathunjini, okuvame ukudamba ngemva kwezinsuku ezimbalwa: Ilayisi akulula ukuba izinja zigaye. Njengomthetho, inja ikhipha yonke irayisi.
Ingakanani inkukhu nelayisi lenja?
phakela inja yakho. Faka inkukhu ephekiwe elayisi bese uxuba nemfoloko. Isilinganiso serayisi nenkukhu kufanele sibe phakathi kuka-2:1 no-3:1. Isibonelo, izinkomishi ezimbili kuya kwezintathu zelayisi zingaxutshwa nenkomishi eyodwa yenkukhu.
Yikuphi okungcono ngelayisi lenja noma amazambane?
Noma kunjalo, ama-carbohydrate akufanele akhishwe ngokuphelele ekudleni kwezinja! Ilayisi, amazambane, nobhatata kuyimithombo enempilo futhi egayeka kalula yamacarbohydrates. Okokuqala, kungashiwo ukuthi irayisi aliyingozi ezinjeni, okuphambene nalokho!
Ingabe amazambane azilungile ezinjeni?
Amazambane abilisiwe awanangozi futhi anempilo kakhulu kumngane wakho onoboya. Amazambane aluhlaza, ngakolunye uhlangothi, akumele adliwe.
Kungani i-cottage shizi ilungele izinja?
I-Cottage cheese inhle kakhulu emilanjeni yamathumbu enja yakho. Yingakho i-cottage shizi nayo inempilo yezinja. I-Cottage cheese inama-calories namafutha aphansi ngakho lo shizi ukhilimu ulungele nezinja ezikhuluphele. I-calcium namaprotheni asekela amathambo nemisipha yenja yakho.
