Liyini Ilayisi Elibiwe, Futhi Ingabe Liphilile?

-Delile

• Liyini irayisi elibilisiwe?
• Ukuqhathaniswa komsoco
• Izinzuzo ezingaba khona zerayisi elibiwe
• Izimfanelo zokuphucula nezokugcina ezithuthukisiwe
• Ukudluliswa kwamakhemikhali ezitshalo
• Ukwakhiwa kwama-prebiotic
• Kungathinta ushukela wegazi kancane
• Amashansi angaba khona
• Okubalulekile

Irayisi elibilisiwe, elibizwa nangokuthi ilayisi eliguquliwe, liphekwe kancane kumakhoba alo angadliwayo ngaphambi kokuba licutshungulwe ukuze lidliwe.

Kwamanye amazwe ase-Asia nase-Afrika, abantu bebelokhu bebilisa ilayisi kusukela ezikhathini zasendulo njengoba kwenza amakhoba kube lula ukuwasusa ngesandla.

Le nqubo isiyinkimbinkimbi kakhulu futhi iseyindlela ejwayelekile yokwenza ngcono ukuthungwa, ukugcinwa, kanye nezinzuzo zempilo zelayisi.

Lo mbhalo ubukeza irayisi elibilisiwe, kufaka phakathi umsoco, izinzuzo, nokwehla kwalo.

Liyini irayisi elibilisiwe?

Ukubhidliza kwenzeka ngaphambi kokuba ilayisi ligaywe, lokho kungaphambi kokuba kukhishwe ikhoba elingadleki ukuze likhiqize irayisi elinsundu kodwa ngaphambi kokuba ilayisi elinsundu licwengisiswe ukwenza irayisi elimhlophe.

Izinyathelo ezintathu eziyinhloko zokuhlanganisa (1,):

1. Ukucwilisa. Irayisi elingahluziwe, elingavinjelwe, elibizwa nangokuthi ilayisi le-paddy, lifakwe emanzini afudumele ukukhulisa okuqukethwe komswakama.
2. Kushunqa. Irayisi liyashiswa kuze kube yilapho isitashi siguqula sibe ijeli. Ukushisa kwale nqubo kusiza nokubulala amabhaktheriya nezinye izidalwa.
3. Ukomisa. Irayisi liyomiswa kancane ukuze linciphise umswakama ukuze likwazi ukugaywa.

Ukuphambanisa kushintsha umbala welayisi kube ophuzi okhanyayo noma we-amber, ohlukile kumbala okhanyayo, omhlophe welayisi elijwayelekile. Noma kunjalo, ayimnyama njengelayisi elinsundu (1).

Lokhu kuguqulwa kombala kungenxa yezingulube ezihamba zisuka esikhumbeni nase-branjini ziye ku-endosperm yesitashi (inhliziyo yenhlamvu yelayisi), kanye nokuphendula oku-browning okwenzeka ngesikhathi sokubhaka (,).

Irayisi elibilisiwe liyamanziswa, liyabiliswa futhi liyomiswa kumakhoba alo ngemva kokuvuna kodwa ngaphambi kokugaya. Le nqubo iguqula ukukhanya kwelayisi kube phuzi kunokuba kumhlophe.

Ukuqhathaniswa komsoco

Ngesikhathi sokubhonga, ezinye izakhi zomzimba ezincibilikayo zisuka kugatsha lwezinhlamvu zerayisi ziye ku-endosperm yesitashi. Lokhu kunciphisa okunye ukulahleka kwezakhi okuvame ukwenzeka ngesikhathi sokucwenga lapho kwenziwa irayisi elimhlophe (1).

Nakhu ukuthi ama-ounces ama-5.5 (155 amagremu) welayisi elingavundisiwe, eliphekiwe, elibilisiwe liqhathaniswa nenani elifanayo lelayisi elingavundisiwe, eliphekiwe, elimhlophe nelinsundu. Lokhu kulingana inkomishi eyodwa yelayisi elibilisiwe nelimhlophe noma inkomishi engu-3/4 yelayisi elinsundu ():

Ngokuphawuleka, irayisi elibilisiwe line-thiamine ne-niacin eningi kakhulu kunelayisi elimhlophe. Lezi zakhi zomzimba zibalulekile ekukhiqizeni amandla. Ngaphezu kwalokho, irayisi elibilisiwe liphakeme ngefayibha namaprotheni (6, 7).

Ngakolunye uhlangothi, amanye amaminerali, kufaka phakathi i-magnesium ne-zinc, aphansi kancane erayisi elibilisiwe, uma kuqhathaniswa nelayisi elijwayelekile elimhlophe nelinsundu. Lokho kusho, lawa mavelu angahluka ngokuya ngokuhlukahluka kunqubo yokubhala (1).

Kokubili irayisi elibilisiwe nelimhlophe kwesinye isikhathi liyacebiswa nge-iron, i-thiamine, i-niacin ne-folate, okunciphisa okunye kwalokhu kwehluka kwezakhi uma kuqhathaniswa nelayisi elinsundu. Noma kunjalo, irayisi elinsundu lingumthombo ongcono kakhulu wezakhamzimba, isiyonke.

Irayisi elibilisiwe liphakeme ngamavithamini B uma liqhathaniswa nelayisi elimhlophe elingavundisiwe, elijwayelekile. Lokhu kungenxa yenqubo yokubilisa, lapho ezinye izakhamzimba zisuka kugatsha zingena ku-endosperm yesitashi. Noma kunjalo, irayisi elinsundu yilona elinomsoco kakhulu.

Izinzuzo ezingaba khona zerayisi elibiwe

Ukwenza i-parboiling kujwayelekile, ngokwengxenye ngenxa yemiphumela yayo ezuzisayo kuzimpawu zokupheka nokugcina ilayisi. Ucwaningo luphakamisa nokuthi lungaba nezinzuzo zezempilo ngaphezu kokunyuka kwenani lokudla okunempilo.

Izimfanelo zokuphucula nezokugcina ezithuthukisiwe

Ukuhlanganisa ngamakhaza kunciphisa ukunamathela kwelayisi ngakho-ke kuveza izinhlamvu ezingamathe nolimi uma sekuphekiwe. Lokhu kufiseleka ikakhulukazi uma udinga ukugcina ilayisi lifudumele isikhashana ngaphambi kokuphaka, noma uma uhlela ukuvuselela noma ukumisa irayisi elisele futhi ufuna ukugwema ukuhlangana ().

Ngokwengeziwe, ukubilisa ngamathambo kungasebenzi ama-enzyme adiliza amanoni elayisi. Lokhu kusiza ukuvimbela ubumnandi nama-off-flavour, okwandisa ishalofu-impilo ().

Ukudluliswa kwamakhemikhali ezitshalo

Lapho ilayisi eligcwele okusanhlamvu ligaywa ukuze kwenziwe irayisi elimhlophe, ungqimba lwe-bran kanye negciwane elicebe ngamafutha liyasuswa. Ngakho-ke, izinhlanganisela zezitshalo ezingaba yinzuzo ziyalahleka.

Kodwa-ke, lapho kuphekwe irayisi, ezinye zalezi zinhlanganisela zezitshalo, kufaka phakathi i-phenolic acid enezakhiwo zokulwa ne-antioxidant, zidlulisela ku-endosperm yesitashi yenhlamvu yelayisi, kunciphisa ukulahleka ngesikhathi sokucwengwa. Ama-antioxidants avikela ekulimaleni kwamaselula ().

Esifundweni senyanga engu-1 kumagundane anesifo sikashukela, irayisi elibilisiwe litholwe liqukethe ama-phenolic compounds ayi-127% ngaphezulu kunelayisi elimhlophe. Ngaphezu kwalokho, ukudla ilayisi elibilisiwe kuvikele izinso zamagundane ekulimaleni kwama-radicals angaguquki wamahhala, kanti ilayisi elimhlophe alizange ().

Noma kunjalo, kudingeka olunye ucwaningo ukuhlola izinhlanganisela zezitshalo erayisi elibilayo kanye nezinzuzo zazo ezingaba khona zezempilo.

Ukwakhiwa kwama-prebiotic

Lapho ilayisi lifuthwa njengenxenye yenqubo yokubilisa, isitashi siphenduka ijeli. Lapho ipholile, ibuyela emuva, okusho ukuthi ama-molecule esitashi ayaguqula futhi aqinise (1).

Le nqubo yokuphinda uhlele kabusha kudala isitashi esimelana nayo, esimelana nokugayeka kokudla esikhundleni sokwephuka futhi simunce amathumbu akho amancane (11).

Lapho isitashi esimelana nemithi sifinyelela emathunjini akho amakhulu, siyabiliswa ngamagciwane azuzisayo abizwa ngama-probiotic futhi sikhuthaza ukukhula kwawo. Ngakho-ke, isitashi esimelana nokubizwa ngokuthi i-prebiotic ().

Ama-prebiotic akhuthaza impilo yamathumbu. Isibonelo, lapho zivutshelwa ngamagciwane, zikhiqiza ama-fatty-chain fatty acids, kufaka phakathi i-butyrate, eyondla amaseli emathumbu akho amakhulu ().

Kungathinta ushukela wegazi kancane

Irayisi elibilisiwe alinakukhuphula ushukela wegazi lakho njengezinye izinhlobo zelayisi. Lokhu kungabangelwa isitashi sayo esingazweli nokuqukethwe kwamaprotheni okuphakeme kancane ().

Lapho abantu abanesifo sikashukela sohlobo lwesibili bedla cishe izinkomishi ezi-1/8 (ama-gram angu-185) welayisi eliphekiwe eliphekiwe ngemuva kokuzila ukudla ubusuku bonke, ukwanda kwabo kushukela wegazi kwakungaphansi ngama-35% kunalapho bedla inani elifanayo lelayisi elimhlophe ().

Esicwaningweni esifanayo, akukho mehluko ophawulekayo kumthelela kashukela wegazi obonwe phakathi kwelayisi elijwayelekile elimhlophe nelinsundu, noma lokhu okukhethwa kukho okunomsoco ().

Ngokunjalo, kolunye ucwaningo kubantu abanesifo sikashukela sohlobo 2, ukudla izinkomishi ezi-1/4 (195 amagremu) welayisi eliphekwe eliphekiwe ngemuva kokuzila ukudla ngobusuku obubodwa kukhuphuke ushukela wegazi ngo-30% ngaphansi kunokudla inani elifanayo lelayisi elimhlophe ().

Ukudla ilayisi elibolile elisele elibandayo bese livuselelwa kungabuye kwehlise umthelela walo kushukela wegazi (,).

Noma kunjalo, kudingeka izifundo eziningi zabantu ukuhlola inzuzo engaba khona yelayisi elibilisiwe lokulawula ushukela wegazi.

Uma unesifo sikashukela futhi uhlola ushukela wegazi ekhaya, ungazihlolela ukuthi izinhlobo ezahlukahlukene zerayisi ziwathinta kanjani amazinga akho. Qiniseka ukuthi uqhathanisa inani elifanayo lelayisi bese ulidla ngendlela efanayo ukuze ube nokuqhathanisa okulungile.

Irayisi elibilisiwe alithambekele ekunciphiseni uma liqhathaniswa nelayisi elinsundu futhi lipheka ezinhlamvwini ezichazwe kahle kunokuba ligobeke. Kungase futhi kunikeze izinhlanganisela zezitshalo eziningi, ukusekela impilo yamathumbu, nokukhuphula ushukela wegazi ngaphansi kwerayisi ejwayelekile emhlophe.

Amashansi angaba khona

Okubi kakhulu ilayisi elibilisiwe ukuthi linomsoco omncane kunelayisi elinsundu.

Ngaphezu kwalokho, ngokuya ngokuthandwa kwakho kokuthungwa nokunambitheka, ungahle ungathandi irayisi elibilisiwe. Uma kuqhathaniswa nokuthamba, ukunamathela okunamathelayo nokukhanya, ukunambitheka kwe-bland kwerayisi elimhlophe, kuqinile futhi kuyadliwa okunambitheka okuqine ngandlela thile - yize kungenamandla njengelayisi elinsundu ().

Isibonelo, kungaba nzima kakhulu ukusebenzisa izinti zokudla ukudla okusanhlamvu okuhlukile, okukodwa kwelayisi elibilisiwe, uma kuqhathaniswa neziqu ezinamathelayo zelayisi elimhlophe elijwayelekile.

Irayisi elibilisiwe nalo lithatha isikhashana ukupheka. Ngenkathi irayisi elimhlophe libila cishe emizuzwini engu-15-20, ukugcotshwa kuthatha imizuzu engama-25. Noma kunjalo, lokhu kungaphansi kwemizuzu engama-45-50 edingekayo erayisi elinsundu.

Ngaphandle kokuqukethwe kokudla okunomsoco okuphansi uma kuqhathaniswa nelayisi elinsundu, okunye ukwehla okungahle kube khona kwelayisi elibilisiwe ukungafani kokunambitheka nokuthungwa, kanye nesikhathi sokupheka esithe xaxa kancane kunelayisi elijwayelekile elimhlophe.

Okubalulekile

Irayisi elibilisiwe (eliguquliwe) liphekwe kancane kumakhoba alo, eligcina izakhi zomzimba ezilahlekile ngenye indlela ngenkathi licwengwa.

Kungazuzisa impilo yamathumbu futhi kuthinte ushukela wegazi ngaphansi kwelayisi elinsundu noma elimhlophe.

Noma kunjalo, noma ilayisi elibilisiwe liphilile kunelayisi elijwayelekile elimhlophe, irayisi elinsundu lihlala liyindlela enomsoco kakhulu.