Ingabe i-Basmati Rice iphilile?

-Delile

• Amaqiniso ezomsoco
• Izinzuzo zezempilo ezingaba khona
• Iphansi nge-arsenic
• Kwangathi kungathuthukiswa
• Ezinye izinhlobo zingamabele aphelele
• Amashansi angaba khona
• I-Basmati vs. ezinye izinhlobo zerayisi
• Okubalulekile

Sifaka imikhiqizo esicabanga ukuthi ilusizo kubafundi bethu. Uma uthenga ngezixhumanisi ezikuleli khasi, singathola ikhomishini encane. Nansi inqubo yethu.

Irayisi le-Basmati luhlobo lwelayisi oluvamile e-Indian naseNingizimu Asia cuisine.

Kutholakala kuzo zombili izinhlobo ezimhlophe nezinsundu, kuyaziwa ngokunambitheka kwamantongomane nephunga elimnandi.

Noma kunjalo, ungahle ufune ukwazi ukuthi ingabe leli rice elinezinhlamvu ezinde liphilile nokuthi liqhathaniswa kanjani nezinye izinhlobo zelayisi.

Lo mbhalo ubhekisisa irayisi le-basmati, uhlola izakhi zalo, izinzuzo zezempilo, nanoma ikuphi ukwehla.

Amaqiniso ezomsoco

Yize izakhamzimba ngqo zihluka ngokuya ngohlobo oluthile lwe-basmati, ukuphakelwa ngakunye kuvame ukuba phezulu kuma-carbs nama-calories, kanye nama-micronutrients afana ne-folate, thiamine, ne-selenium.

Inkomishi eyodwa (163 amagremu) welayisi elimhlophe eliphekiwe le-basmati liqukethe ():

• Amakholori: 210
• Amaprotheni: 4.4 amagremu
• Amafutha: 0.5 amagremu
• AmaCarbs: 45.6 amagremu
• Umucu: 0.7 amagremu
• I-Sodium: 399 mg
• Umlingiswa: Ama-24% we-Daily Value (DV)
• Thiamine: 22% we-DV
• Selenium: 22% we-DV
• I-Niacin: U-15% we-DV
• Yethusi: U-12% we-DV
• Insimbi: U-11% we-DV
• Uvithamini B6: 9% we-DV
• Izinki: U-7% we-DV
• I-Phosphorus: U-6% we-DV
• Magnesium: 5% we-DV

Uma kuqhathaniswa, irayisi elibomvu le-basmati liphakeme kakhulu ngama-calories, i-carbs, ne-fiber. Ibuye inikeze nge-magnesium eyengeziwe, i-vitamin E, i-zinc, i-potassium ne-phosphorus ().

Irayisi leBasmati ngokuvamile liphezulu kuma-carbs kanye nama-micronutrients afana ne-thiamine, folate ne-selenium.

Izinzuzo zezempilo ezingaba khona

Irayisi leBasmati lingahlotshaniswa nezinzuzo eziningana zezempilo.

Iphansi nge-arsenic

Uma kuqhathaniswa nezinye izinhlobo zelayisi, i-basmati ngokuvamile iphansi ku-arsenic, insimbi esindayo engalimaza impilo yakho futhi engakhuphula ubungozi besifo sikashukela, izinkinga zenhliziyo, kanye nomdlavuza othile ().

I-Arsenic ijwayele ukuqoqa irayisi kakhulu kunezinye izinhlamvu, okungabhekiswa ikakhulukazi kulabo abadla irayisi njalo ().

Kodwa-ke, ezinye izifundo zithole ukuthi irayisi ye-basmati evela eCalifornia, India, noma ePakistan iqukethe amanye amazinga aphansi e-arsenic, uma kuqhathaniswa nezinye izinhlobo zelayisi ().

Ngaphezu kwalokho, kufanele kuqashelwe ukuthi izinhlobo zelayisi ezinsundu zivame ukuba ngaphezulu nge-arsenic kunelayisi elimhlophe, njengoba i-arsenic iqoqa ungqimba oluqinile lwangaphandle lwe-bran.

Kwangathi kungathuthukiswa

Irayisi le-basmati elimhlophe livame ukucebiswa, okusho ukuthi izakhamzimba ezithile ziyangezwa ngenkathi kusetshenzwa ukusiza ukukhulisa inani lokudla okunempilo.

Lokhu kungenza kube lula ukuhlangabezana nezidingo zakho zamavithamini namaminerali abalulekile ahlukahlukene.

Ikakhulu, irayisi nokunye okusanhlamvu kuvame ukucebiswa ngensimbi namavithamini B afana ne-folic acid, thiamine, ne-niacin ().

Ezinye izinhlobo zingamabele aphelele

Irayisi le-basmati elinsundu libhekwa njengokusanhlamvu okuphelele, okusho ukuthi liqukethe zonke izingxenye ezintathu zekhenela - igciwane, i-bran ne-endosperm.

Izinhlamvu eziphelele zihlotshaniswa nezinzuzo eziningi zezempilo. Isibonelo, ukuhlaziywa kwezifundo ezingama-45 kuxhumane nokudla okusanhlamvu okuphelele engcupheni ephansi yesifo senhliziyo, umdlavuza kanye nokufa ngaphambi kwesikhathi ().

Okunye ukubuyekeza okuhambisana nokudla okuvamile okusanhlamvu, kufaka phakathi irayisi elinsundu, ngengozi ephansi yohlobo lwesifo sikashukela sohlobo 2 ().

Ngaphezu kwalokho, ucwaningo lwamaviki ayisishiyagalombili kubantu abangu-80 luthole ukuthi ukufaka okusanhlamvu okucwengile okusanhlamvu okuphelele kwehlise amazinga ezimaki ezivuthayo ().

I-Basmati iphansi nge-arsenic kunezinye izinhlobo zelayisi futhi ivame ukucebiswa ngamavithamini namaminerali abalulekile. I-brown basmati nayo ibhekwa njengokusanhlamvu okuphelele.

Amashansi angaba khona

Ngokungafani ne-basmati ensundu, i-basmati emhlophe iyinhlamvu esetshenzisiwe, okusho ukuthi iphuciwe izakhi zomzimba eziningi ezibalulekile ngesikhathi sokulungiswa.

Olunye ucwaningo lukhombisa ukuthi ukudla okusanhlamvu okwenziwe ngaphezulu kungathinta kabi ukulawulwa kukashukela egazini futhi kungahle kuhlotshaniswe nengozi ephezulu yohlobo lwesifo sikashukela sohlobo 2 (,).

Ngaphezu kwalokho, ucwaningo olwenziwe kubantu abangaphezu kwe-10,000 luxhumanise amaphethini wokudla afaka irayisi elimhlophe engcupheni ephezulu yokukhuluphala ().

Ngokwengeziwe, ucwaningo olwenziwe kubantu abangama-26,006 oluhambisana nokudla irayisi elimhlophe nengozi ephezulu yesifo se-metabolic, okuyiqembu lezimo ezingakhuphula ubungozi besifo senhliziyo, isifo sohlangothi, nohlobo lwesifo sikashukela esingu-2 ().

Le miphumela ingabangelwa inani eliphakeme lerayisi elimhlophe lama-carbs kanye nenani eliphansi le-fiber uma kuqhathaniswa nelayisi elinsundu.

Ngakho-ke, ngenkathi ilayisi le-basmati elimhlophe lingajatshulelwa ngokulinganisela, i-basmati ensundu ingaba yindlela engcono kakhulu yempilo yakho.

Izinhlamvu ezihlanjululwe njengelayisi elimhlophe le-basmati lihlotshaniswa nengozi enkulu yohlobo lwesifo sikashukela sohlobo 2, ukukhuluphala ngokweqile kanye nesifo se-metabolic syndrome. Ngakho-ke, zidliwa kakhulu ngokulinganisela.

I-Basmati vs. ezinye izinhlobo zerayisi

Irayisi leBasmati lifaniswa nezinye izinhlobo zelayisi elinsundu noma elimhlophe ngokwezakhi zomsoco.

Yize ukwehluka okuncane kakhulu kungaba khona kukhalori, i-carb, amaprotheni, kanye nokubalwa kwe-fiber phakathi kwezinhlobo ezithile zelayisi, akwanele ukwenza umehluko omkhulu.

Lokho kusho ukuthi, i-basmati imvamisa igcina i-arsenic engaphansi, okungenza kube yisinqumo esihle uma ilayisi liyisisekelo sokudla kwakho ().

Njengelayisi elinezinhlamvu ezinde, liphinde libe lide futhi libe ncanyana kunezinhlobo zezinhlamvu ezimfishane.

I-nutty, iphunga layo elimibalabala nokuthambile, ukuthungwa okuluhlaza kusebenza kahle ezitsheni eziningi zase-Asia naseNdiya. Kuyinto enhle kakhulu ngokukhethwa kwamapayipi erayisi, ama-pilafs, nezitsha eziseceleni.

Irayisi leBasmati lifana ngokudla okunempilo nezinye izinhlobo zelayisi kepha line-arsenic encane. Ukunambitheka kwawo okuhlukile, iphunga nokuthungwa kwawo kukufanisa kahle nokudla kwase-Asia.

Okubalulekile

I-Basmati ilayisi elimnandi, elinezinhlamvu ezinde eliphansi nge-arsenic kunezinye izinhlobo zelayisi. Kwesinye isikhathi kunothiswa ngamavithamini namaminerali abalulekile.

Kutholakala kuzo zombili izinhlobo ezimhlophe nezinsundu.

Noma nini lapho kungenzeka khona, kufanele ukhethe i-basmati ensundu, ngoba okusanhlamvu okucwengiwe njengelayisi elimhlophe kuhlotshaniswa nemiphumela emibi yezempilo.

Thenga irayisi ye-basmati ensundu online.