Izinzuzo zerayisi lasendle, ukuthi ungazilungiselela kanjani futhi upheke

-Delile

• Izinzuzo zerayisi lasendle
• Ukwakheka komsoco
• Ungayilungisa kanjani irayisi lasendle
• 1. Isaladi ye-Watercress enelayisi lasendle
• 2. Irayisi lasendle elinemifino

Irayisi lasendle, elaziwa nangokuthi irayisi lasendle, liyimbewu enomsoco kakhulu ekhiqizwa ku-algae yasemanzini yohlobo UZizania L. Kodwa-ke, yize leli layisi libonakala lifana nelayisi elimhlophe, alihlobene nalo ngqo.

Uma kuqhathaniswa nelayisi elimhlophe, irayisi lasendle libhekwa njengokusanhlamvu okuphelele futhi linamaphrotheni aphindwe kabili, ifayibha eyengeziwe, amavithamini B namaminerali afana ne-iron, calcium, zinc ne-potassium. Ngaphezu kwalokho, ilayisi lasendle licebile ngama-antioxidants futhi, ngakho-ke, ukusetshenziswa kwalo okuvamile kuhlotshaniswa nezinzuzo eziningana zezempilo.

Izinzuzo zerayisi lasendle

Ukusetshenziswa kwerayisi lasendle kungaletha izinzuzo eziningana zezempilo, ngoba kungukudla okusanhlamvu okuphelele, okuyinhloko:

• Ilwa nokuqunjelwa, ngoba ithuthukisa ukuhamba kwamathumbu futhi inyuse ivolumu yendle, ivuna kanye nokusetshenziswa kwamanzi, ukuphuma kwendle;
• Isiza ukuvimbela umdlavuza nokuvimbela ukuguga ngaphambi kwesikhathi, ngoba icebile ngama-antioxidants, ikakhulukazi ama-phenolic compounds nama-flavonoid, anomthwalo wokuvikela umzimba ekulimaleni okukhulu kwamahhala;
• Isiza ukuvimbela isifo senhliziyo, ngoba icebile ngemicu, ehlobene nokwehliswa kwe-cholesterol ephelele, i-LDL (cholesterol embi) ne-triglycerides, ekhuthaza impilo yenhliziyo;
• Uthanda ukunciphisa umzimba, ngoba icebile ngamaprotheni, okwandisa umuzwa wokusutha ngenxa yenani lemicu nokusiza ekulawulweni kwe-insulin. Ucwaningo olwenziwe ngamagundane lukhombisa ukuthi irayisi lasendle lingavimbela ukuqongelelwa kwamafutha futhi livune ukwanda kwe-leptin, eyi-hormone etholakala ezindaweni ezinabantu abakhuluphele ngokweqile. Yize le hormone ihlobene nokuncipha kwesifiso sokudla, kubantu abanesisindo esiningi kunokuthuthuka kokumelana nesenzo sayo;
• Isiza ukulawula inani likashukela, ukuvimbela isifo sikashukela, ngoba ukumuncwa kwama-carbohydrate ezingeni lamathumbu kuhamba kancane, kubangele ukuthi i-glucose inyuke ngokuqhubekayo futhi ne-insulin ilawule ukugxila kwayo egazini.

Kubalulekile ukusho ukuthi zimbalwa izifundo zesayensi ngalolu hlobo lwelayisi, futhi kudingeka izifundo ezengeziwe ukufakazela zonke izinzuzo zalo. Irayisi lasendle lingadliwa ngokudla okunempilo futhi okunempilo.

Ukwakheka komsoco

Ithebula elilandelayo likhombisa ukwakheka kokudla okunomsoco kwerayisi lasendle ngamagremu ayi-100, ngaphezu kokuqhathaniswa nelayisi elimhlophe:

Ungayilungisa kanjani irayisi lasendle

Uma kuqhathaniswa nelayisi elimhlophe, ilayisi lasendle lithatha isikhathi eside ukuqeda, cishe imizuzu engama-45 kuye kwengu-60. Ngakho-ke, kungenzeka ukupheka irayisi lasendle ngezindlela ezimbili:

1. Faka inkomishi eyodwa yelayisi lasendle nezinkomishi ezi-3 zamanzi ngengcosana kasawoti, phezu kokushisa okukhulu kuze kubilise. Lapho nje isibila, yibeke emlilweni omncane, yimboze bese uyivumela ipheke imizuzu engama-45 kuye kwengama-60;
2. Cwilisa ubusuku bonke bese uphinda inqubo eshiwo ngenhla bese upheka imizuzu engaba ngu-20 kuye kwengu-25.

Ezinye izindlela zokupheka ezingalungiswa ngelayisi lasendle yilezi:

1. Isaladi ye-Watercress enelayisi lasendle

Izithako

• Iphakethe elilodwa le-watercress;
• 1 isanqante emaphakathi egayiwe;
• 30 g wamantongomane;
• 1 inkomishi yelayisi lasendle;
• 3 izinkomishi zamanzi;
• Amafutha omnqumo neviniga;
• 1 ingcosana kasawoti kanye nopelepele.

Imodi yokulungiselela

Lapho irayisi lasendle selilungile, hlanganisa zonke izithako esitsheni bese uyifaka ngamafutha omnqumo neviniga. Enye indlela ukulungiselela i-vinaigrette kalamula futhi kulokhu udinga ujusi wama-2 ulamula, uwoyela womnqumo, lwesinaphi, ugarlic oqoshiwe, usawoti kanye nopelepele, hlanganisa konke bese ufaka isaladi.

2. Irayisi lasendle elinemifino

Izithako

• 1 inkomishi yelayisi lasendle;
• 3 izinkomishi zamanzi;
• 1 anyanisi ophakathi;
• 1 i-clove kagalikhi ocoliwe;
• I-1/2 indebe yezaqathe eziqoshiwe;
• 1/2 indebe yamaphizi;
• 1/2 indebe kabhontshisi oluhlaza;
• 2 wezipuni zamafutha omnqumo;
• 1 ingcosana kasawoti kanye nopelepele

Imodi yokulungiselela

Epanini lokuthosa, beka izipuni ezimbili zamafutha bese ususa u-anyanisi, ugarlic nemifino, ushiye cishe imizuzu emi-3 kuye kwemi-5 noma kuze kuthambe. Bese ufaka irayisi lasendle elenziwe ngomumo, engeza ingcosana kasawoti nopelepele uhlanganise.