Yiluphi Uhlobo Lwerayisi Olucebile Kakhulu?

-Delile

• Izinhlobo ezinempilo
• Irayisi elinsundu
• Irayisi elimnyama (elingavunyelwe)
• Irayisi elibomvu
• Irayisi lasendle
• Izinhlobo ezincane ezinomsoco
• Irayisi elimhlophe
• Izingxube ezenziwe ngaphambilini nezipakishiwe
• Yiluphi uhlobo okufanele ulukhethe?
• Okubalulekile

Ilayisi liwukudla okuyisisekelo emazweni amaningi futhi linikeza izigidigidi zabantu emhlabeni wonke umthombo wamandla ongabizi futhi onomsoco.

Kunezinhlobonhlobo eziningi zalokhu okusanhlamvu okuthandwayo okungafani ngombala, ukunambitheka, kanye nenani lokudla okunempilo.

Ezinye zigcwele izakhi zomzimba nezakhi ezinamandla zezitshalo ezizuzisa impilo, kanti ezinye zinamaphrofayli omsoco angahehi kangako.

Lo mbhalo ukhuluma ngezinhlobo zelayisi ezinomsoco kakhulu nokuthi kungani kufanele ukhethe izinhlobo ezithile kunezinye.

Izinhlobo ezinempilo

Izinhlobo ezilandelayo zelayisi zinezici zokudla okunomsoco ezizenza zigqame kwabanye.

Irayisi elinsundu

Irayisi elinsundu irayisi okusanhlamvu okususwe igobolondo elingaphandle elivikelayo, elaziwa ngokuthi isikebhe, lasuswa. Ngokungafani nelayisi elimhlophe, lisenalo ungqimba lwe-bran kanye negciwane - okufaka zombili izakhamzimba.

Isibonelo, inhlama yelayisi ensundu iqukethe i-flavonoid antioxidants apigenin, quercetin, ne-luteolin. Lezi zinhlanganisela zidlala indima ebalulekile ekuvikeleni izifo.

Ukusetshenziswa njalo kokudla okune-flavonoids kuye kwaxhunyaniswa nengozi engezansi yezimo ezingamahlalakhona, njengesifo senhliziyo kanye nomdlavuza othile (,).

Irayisi elinsundu linikeza izinombolo ezifanayo zama-calories nama-carbs elayisi elimhlophe, okususwe igatsha negciwane. Kodwa-ke, inhlobonhlobo ensundu inezintambo eziphindwe kathathu futhi iphakeme ngamaprotheni ().

Kokubili i-fiber namaprotheni kukhuthaza imizwa yokugcwala futhi kungakusiza ugcine isisindo esinempilo. Ngaphezu kwalokho, ukukhetha onsundu kunelayisi elimhlophe kungasiza ekulawuleni ushukela wegazi kanye ne-insulin, i-hormone esekela amazinga kashukela egazini anempilo (4).

Ucwaningo olwenziwe kubantu abadala abakhuluphele abangu-15 lukhombisile ukuthi labo abadle ama-ounces ayi-200 (ama-gramu ayi-200) erayisi elinsundu izinsuku ezi-5 babenezinga eliphansi kakhulu lokuzila ushukela wegazi kanye ne-insulin kunalabo abadla inani elifanayo lelayisi elimhlophe.

Ngokwengeziwe, iqembu lelayisi elinsundu lahlangabezana noshintsho lwamaphesenti ku-insulin yokuzila eyayingaphansi ngama-57% kunenguquko yezinsuku ezi-5 ebonwe eqenjini lelayisi elimhlophe ().

Ngenxa yalokho, irayisi elinsundu kungaba yindlela engcono kulabo abanesifo sikashukela. Ngaphezu kwalokho, iphezulu nge-magnesium, amaminerali adlala indima ebalulekile kushukela wegazi kanye ne-insulin metabolism ().

Irayisi elimnyama (elingavunyelwe)

Izinhlobo zelayisi elimnyama, njengelayisi elimnyama lase-Indonesia nelayisi elimnyama lase-Thai, zinombala omnyama ojulile ovame ukuguqulela kokunsomi lapho kuphekwe.

Lolu hlobo kwesinye isikhathi lubizwa ngelayisi elingavunyelwe, njengoba kuthiwa beligcinelwe abasebukhosini eChina yasendulo.

Ucwaningo lukhombisa ukuthi ilayisi elimnyama linomsebenzi ophakeme kakhulu we-antioxidant wazo zonke izinhlobo, okwenza kube ukukhetha okunomsoco ().

Ama-antioxidants ayizinhlanganisela ezivikela amangqamuzana emonakalisweni odalwe ukwedlula kwama-molecule abizwa ngama-radicals amahhala, afaka isandla esimeni esaziwa ngokuthi yi-oxidative stress.

Ukucindezeleka okwenziwe nge-oxidative kuhlotshaniswe nokuqhubeka kwezimo ezingalapheki, njengesifo senhliziyo, umdlavuza othile, nokwehla kwengqondo ().

Irayisi elimnyama licebile ikakhulukazi kuma-anthocyanini, iqembu lezingulube zezitshalo ze-flavonoid ezinamandla anamandla okulwa nokuvuvukala.

Ama-Anthocyanini akhonjisiwe ukuthi anezindawo ezinamandla zokulwa nomdlavuza. Ucwaningo lwabantu lubonisa ukuthi ukusetshenziswa okuphezulu kokudla okunothe kwe-anthocyanin kuhlotshaniswa nengozi ephansi yomdlavuza othile, kufaka phakathi umdlavuza we-colorectal ().

Ngaphezu kwalokho, ocwaningweni lwe-test-tube, ama-anthocyanins atholakala elayisi elimnyama acindezela ngempumelelo ukukhula nokusabalala kwamangqamuzana omdlavuza webele womuntu ().

Irayisi elibomvu

Izinhlobo zelayisi elibomvu, njengelayisi elibomvu laseHimalaya nelayisi elibomvu le-Thai cargo, zinombala ojulile futhi ziqukethe inqwaba yezakhamzimba nezakhi zezitshalo ezizuzisayo.

Lolu hlobo luphakeme kunamaprotheni kanye nefayibha kunezinhlobo zelayisi elimhlophe, kepha lapho likhanya khona impela kuqukethwe yi-antioxidant.

Njengelayisi elimnyama, ligcwele ama-antioxidants e-flavonoid, kufaka phakathi i-anthocyanins apigenin, i-myricetin ne-quercetin.

Eqinisweni, ucwaningo lubonisa ukuthi irayisi elibomvu linamandla amakhulu kakhulu okulwa nama-radicals wamahhala futhi liqukethe izingxube eziphakeme zama-antioxidants e-flavonoid kunelayisi elinsundu ().

I-Flavonoids ingasiza ekwehliseni ukuvuvukala emzimbeni wakho, igcine amazinga e-radical mahhala, futhi inganciphisa ubungozi bezimo ezingalapheki, njengesifo senhliziyo nohlobo 2 sikashukela (,).

Irayisi lasendle

Yize irayisi lasendle empeleni liyimbewu yotshani basemanzini, lisetshenziswa kakhulu njengelayisi ekhishini.

Iyaziwa njengokusanhlamvu okuphelele futhi iqukethe cishe i-fiber ephindwe kathathu kanye namaprotheni amaningi kakhulu kunelayisi elimhlophe, okwenza kube ukhetho lokugcwalisa ngokwengeziwe (,).

Ngokwengeziwe, ixhunyaniswe nezinzuzo eziningi zezempilo ezifundweni zezilwane.

Isibonelo, ucwaningo lwama-rodent lubonisa ukuthi ukufaka irayisi elimhlophe ngelayisi lasendle kunciphisa ngempumelelo amazinga e-triglyceride ne-cholesterol, ukumelana ne-insulin, kanye nengcindezi ye-oxidative - izici ezinkulu zobungozi besifo senhliziyo (,,).

Irayisi lasendle lingumthombo omuhle wamavithamini namaminerali, kufaka phakathi amavithamini B, i-magnesium, ne-manganese. Ngaphezu kwalokho, ucwaningo lukhombisa ukuthi umsebenzi wayo we-antioxidant uphakama izikhathi eziphindwe ngama-30 kunelayisi elimhlophe ().

Irayisi elinsundu, elimnyama, elibomvu nelasendle konke lokhu kungukudla okunempilo okunenqwaba yezakhamzimba nezakhi zezitshalo ezilwa nezifo.

Izinhlobo ezincane ezinomsoco

Akukho lutho olungalungile ngokudla ilayisi elimhlophe noma imixube yelayisi ehlanganisiwe ngokulinganisela, kodwa ayinazo izimfanelo ezinomsoco zezinhlobonhlobo ezibalulwe ngenhla.

Irayisi elimhlophe

Irayisi elimhlophe lisuswe ikhoba, i-bran, negciwane. Yize le nqubo yandisa impilo eshalofini yomkhiqizo wokugcina, izakhi zomzimba nezakhi zezitshalo ezizuzisayo ezitholakala ku-bran kanye negciwane ziyalahleka ngenkathi kusetshenzwa.

Ngenxa yalokho, iqukethe i-fiber encane, amaprotheni, ama-antioxidants, namavithamini namaminerali athile kunelayisi elinsundu.

Njengoba ilayisi elimhlophe lingaphansi kwefayibha namaprotheni, liphinde ligcwaliswe kancane futhi linomthelela omningi kushukela wegazi kunelayisi elinsundu ().

Kusezingeni eliphansi kakhulu kuma-antioxidants kunezinhlobo ezinsundu, ezimnyama, ezibomvu, noma zasendle kanye (,).

Izingxube ezenziwe ngaphambilini nezipakishiwe

Ngenkathi izinhlanganisela ezithile zerayisi ezihlanganisiwe zingenza ukukhetha okunempilo, ezinye eziningi zinama-kilojoule amaningi, izithako ezinesodium kanye nezithako ezingadingekile.

Isibonelo, inkomishi engu-1 (150-gram) ekhishwa ilayisi lika-Uncle Ben's Teriyaki Flavour Ready Rice elingu-870 mg we-sodium - cishe u-38% wokudla okunconyiwe (22,).

Ukudla i-sodium eningi kungakhuphula ubungozi bezimo zempilo ezibucayi, njengesifo senhliziyo nesifo sohlangothi ().

Ngokwengeziwe, imikhiqizo esetshenzisiwe ingaqukatha ushukela ongeziwe, imibala yokufakelwa, kanye nezivimbelakuvunda - izithako okufanele uzilinganisele empilweni efanelekile (,).

Irayisi elimhlophe nemikhiqizo yelayisi ehlanganisiwe ayinamsoco omncane kunezinhlobo ezinsundu, ezimnyama, ezibomvu noma zasendle. Zidle kuphela ngezikhathi ezithile nangokulinganisela.

Yiluphi uhlobo okufanele ulukhethe?

Ucwaningo lukhombisa ukuthi ukudla okusanhlamvu okuphelele ngaphezu kwezinhlamvu ezihlanjululwe kuthuthukisa impilo.

Isibonelo, ucwaningo kubantu abangaphezu kwe-197,000 luthole ukuthi ukufaka esikhundleni sama-gramu angama-50 ngelayisi elimhlophe ngenani elifanayo lelayisi elinsundu kuhlotshaniswa nengozi ephansi engu-16% yohlobo lwesifo sikashukela sohlobo 2 ().

Izinhlamvu eziphelele nazo zixhunyaniswe nengozi encishisiwe yesifo senhliziyo, ukukhuluphala ngokweqile, kanye nomdlavuza othile ().

Ngakho-ke, ukukhetha irayisi okusanhlamvu okusanhlamvu, obomvu, omnyama noma wasendle kuyindlela enhle kakhulu yezempilo.

Futhi, lezi zinhlobonhlobo zicebile kuma-antioxidants alwa nezifo. Ukudla ukudla okunokudla okuningi okune-antioxidant kungazuzisa impilo ngezindlela eziningi.

Ucwaningo lukhombisa ukuthi abantu abadla ama-antioxidants amaningi okudla - njengalawo anerayisi elinsundu, elibomvu, elimnyama, noma lasendle - banezingozi eziphansi zezimo ezinjenge-metabolic syndrome, ukudangala, umdlavuza othile nesifo senhliziyo (,,,).

Yize ilayisi elimhlophe liphilile ngokulinganisela, ukulifaka esikhundleni sezinhlobo ezigcwele okusanhlamvu nakanjani kuzonikeza izakhamzimba eziningi.

Uma uvame ukudla ukudla okulungiselelwe ukudla irayisi noma eminye imikhiqizo yelayisi ehlanganisiwe, zama enye yezinhlobo ezinempilo ezibalwe ngenhla.

Ukulungiselela ilayisi lakho kukuvumela ukuthi unqume ukuthi iziphi izithako ongathanda ukuzengeza noma ukushiya iresiphi yakho. Lokhu kunganciphisa kakhulu ukudla kwakho i-sodium nezinye izithasiselo ezinjengezivimbelakuvunda noshukela ongeziwe.

Izinhlobo zamarayisi ezinhlamvana eziphelele, ezibomvu, ezimnyama noma zasendle zingenza izengezo ezinomsoco ekudleni kwakho. Zama ukuzilungiselela okwakho kunokuthenga imikhiqizo eyenziwe ngaphambilini.

Okubalulekile

Ukukhetha izinhlobo ezithile zelayisi kunezinye kungaba yindlela elula yokuthuthukisa indlela odla ngayo.

Izinhlobo zamarayisi okusanhlamvu ziqukethe i-bran ne-germ, enikeza izakhamzimba eziningi ezinjenge-fiber, amaprotheni, ama-antioxidants, namavithamini namaminerali athile.

Ukukhetha okusanhlamvu okuphelele kunelayisi elimhlophe kungazuzisa impilo ngezindlela eziningi futhi kunganciphisa ubungozi bohlobo 2 sikashukela, ukukhuluphala, nesifo senhliziyo.

Ukwenza iphuzu lokukhetha ilayisi eliphakeme kunamaprotheni, i-fiber, amavithamini, amaminerali, kanye nama-antioxidants ngaphezu kwemikhiqizo elungisiwe kuyindlela ehlakaniphile nelula yokuthuthukisa impilo.