El ilayisi Kukunye kokutya okusisiseko esinokukufumana kulo naliphi na ikhaya okanye i-pantry. Ikwayenye yezona zidliwayo kakhulu emhlabeni, nokuba kungenxa yencasa yayo, ubume bayo, ukwakheka kwayo okanye ixabiso layo kwezoqoqosho.
Kukho ezahlukileyoIindidi zerayisi, oqhelekileyo umhlophe, nangona kunjalo, abantu abaninzi bakhetha ukuguqula iiresiphi zabo kwaye bakhethe ukongeza zabo Inguqulelo yomdibaniso. Sikuxelela ngakumbi malunga nerayisi emdaka, izibonelelo zayo kunye nokusilela kwayo.
Ilayisi ilula kakhulu ukuyilungiselela, ukutya okutyiwe ngabantu bonke ngexesha elithile ebomini babo. Nangona kunjalo, ngokuqinisekileyo namhlanje, kuya kubakho abantu abangakhange bazame irayisi emdaka, ke ngoko, sifuna ukukuxelela ukuba kutheni ithandwa kangaka.
Yikholwe okanye ungakholelwa, ukubaluleka kokutya kukulele kwimeko yokonwabela ubomi obunempilo ngokupheleleyo, kwaye ngaphakathi Izibonelelo zerayisi emdaka Sifumana inyani yokuba ibonelela ngeepropathi ezintle kunye nezondlo emzimbeni, oku kungenxa yokuba khange kwenziwe nayiphi na inkqubo yokucokisa njengerayisi emhlophe.
Izibonelelo zerayisi emdaka
Irayisi emdaka isinika izibonelelo zempilo ezininzi, kukutya okusempilweni kwaye kucetyiswa kakhulu ukongeza kwisidlo sethu. Ukutya kubaluleke kakhulu Ukonwabela ubomi bethu, kusenza sizive somelele, sinamandla kwaye sinomdla wokwenza izinto ezininzi.
Kuba ukungondleki Ayiloncedo konke konke, ke ngoko, ukuba ufuna ukukhathalela impilo yakho ngesenzo esilula, yazisa irayisi emdaka ekutyeni kwakho. Apha sikuxelela ukuba zeziphi ezona zinto zibalaseleyo.
- Ukuba sitya irayisi emdaka siya kuyigcina amanqanaba eswekile yegazi elungileyo.
- Isiphumo esivelisayo xa sele siyitya kakhulu Ukuhlalisa kwaye ngenxa yoko, siziva sanelisekile.
Izondlo kwilayisi emdaka
- Inamanqanaba aphezulu e-fiber, polyphenols, phytic acid neeoyile ezifumaneka kwilayisi emdaka.
- Inika iikhalori ezingama-218 zekomityi yerayisi emdaka.
- 4,50 iigrem zeprotheyini.
- 3,50 iigremu zefayibha.
- 2 iigrem zamafutha.
- Iigrama ezingama-46 zeecarbohydrate ezisempilweni.
Irayisi emdaka etyebile ngeevithamini
Le rayisi ilungile ukonyusa umthamo weevithamini emzimbeni wethu, irayisi ngumthombo olungileyo weevithamini ze-B: B1, B3 kunye neB6. Ngelixa irayisi emhlophe esiyisebenzisayo iphulukana kakhulu nezi vithamini ziluncedo. Ke ngoko, kubaluleke kakhulu ukudibanisa iintlobo ezahlukeneyo zokutya okufanayo.
Ukwandisa iiminerali zethu ezibalulekileyo
Irayisi emdaka ilungele ukuphucula ukutya kwethu. Kuba isinika iiminerali ezinkulu.
- I-22% yedosi yemihla ngemihla yemagniziyam.
- I-15% yedosi yemihla ngemihla yefosforasi.
- I-115 mg ye potassium.
- 28 mg calcium.
Ukungancedi kwerayisi emdaka
Okulandelayo, sikuxelela ukuba zeziphi izinto ezingalunganga ngerayisi emdaka kwimpilo yethu, kuya kufuneka sikhumbule ukuba nangona sijongana nokutya okusempilweni kufuneka siqwalasele imiba ethile:
Ungcoliseko lomnqamlezo: Kule meko, sithetha ukuba irayisi emdaka inokudibana nokunye ukutya esikutyisayo. Inokuba ne-gluten, amandongomane, okanye isoya. Ke ngoko, kufuneka sinike ingqalelo enkulu kwiileyibhile.
Kwelinye icala, irayisi emdaka inakho zikhona ekubunjweni kwayo, iintlobo ezahlukeneyo zomngundo kunye neentsholongwane. Kule meko, sithetha ngayo UAspergillus Flavi, ukungunda okuyingozi okwaziwa njenge aflatoxin enokubangela umhlaza weeseli. Ekugqibeleni, i-asidi inokukhula I-alpha-picolinicUkuthintela oku, ukuba siyayipheka irayisi, kufuneka siyigcine kwisikhenkcisi, ukuze iibacteria zingandi.
Irayisi emdaka ilungile kwimini yakho yemihla ngemihla, gcinani engqondweni ukuba indawo yokupheka yahlukile, ithatha malunga nemizuzu engama-45 kwaye ifuna amanzi amaninzi. Funda ukuba ungayilungiselela njani ukonwabela zombini incasa kunye nezibonelelo zayo ezigqibeleleyo. Ungayifumana kuzo zonke iivenkile ezinkulu, kangangexesha elithile, abantu bakhetha ukuzikhathalela ngakumbi kwaye bakhethe olu hlobo lwerayisi, ngokuqinisekileyo uphawu olutyayo luya kuyikhupha Inguqulelo yakho ebanzi.