Irayisi ithathwa njengeyona nto iphambili kukutya kwiinkcubeko ezininzi. Isityebi kwizondlo kunye nezinto ezininzi ekhitshini, okwenza kube yinto ebalulekileyo ekulungiseleleni izitya ezahlukeneyo. Ukusuka kwiLatino cuisine arroz con pollo ukuya kwisushi yaseJapani, irayisi isetyenziswa kwiiresiphi ezininzi kunye neendlela zokulungiselela kwihlabathi jikelele. Ukongeza ekubeni ngumthombo obalulekileyo wecarbohydrates kunye neprotein, irayisi nayo ineempawu zezondlo ezizodwa ezenza ukuba ibe luncedo empilweni. Kodwa ngaba uyazi ngokwenene ukuba yintoni na? Ngaba ucinga ukuba irayisi yicereal okanye akunjalo?
Kweli nqaku asiyi kuphendula lo mbuzo kuphela, kodwa siza kuthetha malunga neempawu kunye neenzuzo zerayisi, kunye nokubaluleka kwenkcubeko kunye nokupheka kwiindawo ezahlukeneyo zehlabathi.
Yintoni irayisi?
Irayisi yeyona nto iphambili ekutyeni kwaye yenye yezona zinto ziphambili ekufumaneni iicarbohydrates kuninzi lwabemi behlabathi. Kukho izityalo kwiindawo ezahlukeneyo zehlabathi, yaye kukho iintlobo ezininzi zerayisi. Irayisi ikhuliswa kumasimi aphuphumayo okanye kumhlaba owomileyo, kwaye ivunwa xa iinkozo zivuthiwe kwaye zomile. Emva kokuvuna, kucutshungulwa ukususa i-husk, i-bran kunye nentsholongwane, kushiya kuphela i-endosperm yengqolowa, eyirayisi emhlophe esiyaziyo.
Oku kutya ingaphekwa ngeendlela ezininzi ezahlukeneyo, njengoko ibilisiwe, ifakwe ngomphunga, iqhotsiweyo okanye kwiisaladi. Ngaphezu koko, isetyenziswe kwiindidi ezahlukeneyo zokutya, ukusuka kwisitya esisecaleni ukuya kwiikhosi eziphambili. Ikwasetyenziselwa ukwenza iimveliso ezinje ngomgubo werayisi, iphepha lerayisi, kunye neziselo ezivundisiweyo njenge sake.
Kodwa ngaba sinokuthi irayisi yicereal? Yiyo ke leyo, irayisi yicereal. Ngokukodwa, luhlobo lwengca yosapho IPoaceae. Ezinye iinkozo eziqhelekileyo ziquka ingqolowa, umbona, ibhali, i-oats, kunye ne-rye. Njengecereal, irayisi ngumthombo obalulekileyo wecarbohydrates kwaye isetyenziswa njengokutya okusisiseko kwiindawo ezininzi zehlabathi.
Propiedades
Ayimangalisi into yokuba le cereal yenye yezinto ezisisiseko zokutya kwethu. Irayisi inezondlo ezininzi kwaye iyaguquguquka kwaye ineempawu ezininzi eziluncedo zempilo. Ezinye zazo zezi zilandelayo:
- Ziphezulu kwiicarbohydrates: Ngumthombo olungileyo wecarbohydrates entsonkothileyo, enika umzimba amandla.
- Ngamafutha aphantsi kunye ne-cholesterol: Inamafutha ngokwemvelo kwaye ayinayo i-cholesterol, iyenza ibe lukhetho olufanelekileyo kubantu abafuna ukulawula amanqatha kunye ne-cholesterol yokutya.
- Iqulethe iprotheyini: Nangona irayisi ingengomthombo opheleleyo weprotheyini, iqulethe iiamino acids ezibalulekileyo ezifunwa ngumzimba.
- Zityebile kwiivithamini kunye neeminerali: Iqulethe iivithamini ezibalulekileyo kunye neemaminerali ezifana ne-thiamin (i-vitamin B1), i-niacin (i-vitamin B3), isinyithi kunye ne-magnesium, phakathi kwabanye.
- Isalathiso se-glycemic index: Ilayisi inomlinganiselo ophakathi ukuya kwi-low glycemic index, oku kuthetha ukuba ayibangeli i-spike ngokukhawuleza kumanqanaba eswekile yegazi.
- Iphezulu kwifiber: Ingakumbi irayisi emdaka. Oku kunokunceda ukugcina inkqubo yokwetyisa isempilweni kwaye ilawule i-cholesterol.
- Ayinagluten: Ayinayo i-gluten, eyenza ukuba ifanele abantu abanovakalelo okanye abanganyamezeliyo kwigluten.
Ngokubanzi, irayisi kukutya okunempilo nokunesondlo enokuba yinxalenye ebalulekileyo yokutya okunokulinganisela. Nangona kunjalo, kubalulekile ukukhumbula ukuba ukulungiselela ngokugqithiseleyo kunye nokusetyenziswa kunokuchaphazela iimpawu zayo zondlo kunye nekhalori.
Irayisi isebenzisa
Njengoko sele kukhankanyiwe, irayisi kukutya eziguquguqukayo kakhulu ukuba isetyenziswa kwiintlobo ngeentlobo izitya kulo lonke ihlabathi. Ezinye zezona zinto zixhaphakileyo zokusetyenziswa kolu celo-cereal zezi:
- Njengokuhlobisa: Ingahanjiswa njengento yokuhlobisa ngenyama, intlanzi okanye izitya zemifuno.
- Kwiisuphu kunye nesityu: Irayisi idla ngokusetyenziswa kwiisuphu kunye nesityu ukongeza into kunye nokuthungwa.
- Kwiisaladi: Ingasetyenziselwa njengesiseko kwiisaladi ezishushu okanye ezibandayo.
- Kwizitya eziphambili: Irayisi inokuba sesona sithako siphambili kwizitya ezininzi, ezifana ne-arroz con pollo, i-paella, kunye ne-risotto.
- Kwi-sushi nakwezinye izitya zaseJapan: Akusiyo imfihlo ukuba le cereal iyisithako esibalulekileyo ekulungiseleleni i-sushi, i-onigiri kunye nezinye izitya zaseJapan, eziye zaziwa kakhulu kwiminyaka yamuva.
- Njenge dessert: Irayisi ingasetyenziswa ekulungiseleleni izimuncumuncu ezifana nepudding yerayisi.
- Ekucacisweni kweemveliso ezivela kwirayisi: Ikwasetyenziselwa ukwenza iimveliso ezifana nomgubo werayisi, iviniga yerayisi, kunye ne-sake.
Ixabiso lesondlo
Amaxabiso esondlo koku kutya inokwahluka ngokuxhomekeke kuhlobo lwerayisi kunye nendlela ephekwe ngayo, kodwa ngokubanzi, la ngamaxabiso esondlo nge-100 grams yerayisi ephekiweyo emhlophe:
- Iikhalori: 130
- Amafutha ewonke: 0.3 g
- Amafutha ahluthayo: 0.1 g
- Amafutha adlulayo: 0 g
- ICholesterol: 0 mg
- Isodium: 1 mg
- Iicarbohydrate: 28 g
- Ifayibha: 0.4 g
- Iswekile: 0.1 g
- Iiprotheni: 2.7 g
- IVithamini B1 (Thiamine): I-3% yomthamo ocetyiswayo wemihla ngemihla (RDI)
- IVithamin B3 (Niacin): I-4% ye-RDI
- Isinyithi: I-2% ye-RDI
- Ifolic acid: I-2% ye-RDI
Kubalulekile ukubeka ingqalelo irayisi emdaka iqulethe ifayibha ezininzi kunye nezondlo kunerayisi emhlophe, kuba igcina umaleko wangaphandle weenkozo. Ukongezelela, indlela ephekwa ngayo irayisi inokuchaphazela nexabiso layo lesondlo, ekubeni ezinye iindlela zokupheka zinokunyusa ukufunxwa kwezondlo ezithile, njengentsimbi.
Curiosities
Ngaba uyafuna ukwazi ngakumbi ngerayisi? Eli gama livela kwisiLatini elithi "oryza", elivela kwisiGrike elithi "óryza", kwaye omabini amagama athetha "ukutya". kukho amawaka iintlobo zerayisi kumhlaba jikelele, nganye inokwakheka kwayo, incasa kunye neempawu zesondlo. Irayisi eBrown inezondlo kunerayisi emhlophe, kuba iqulethe i-husk kunye ne-bran, ezityebileyo kwi-fiber, iivithamini kunye neeminerali.
Enye into enomdla kukuba le cereal Sisityalo sesibini esibalulekileyo emhlabeni emva kombona. kwaye kukutya okusisiseko kwisiqingatha sabemi behlabathi. Irayisi ikhuliswa kwiindawo ezahlukeneyo zemozulu, ukusuka kwimimandla efumileyo kunye neyetropikhi ukuya kwindawo ezomileyo kunye nezomileyo. Kwamanye amazwe, irayisi igqalwa njengokutya okungcwele yaye isetyenziswa kwimibhiyozo yonqulo. Kwabanye, njengeJapan, iKorea, kunye neChina, le ngqolowa ikwayindlela yobugcisa, kunye neendlela ezikhethekileyo zokukhulisa kunye nokupheka zisetyenziselwa ukufezekiswa.
imbali yerayisi
Imbali yerayisi ibuyela kumawaka eminyaka, kwaye eyona mvelaphi yayo ayiqinisekanga, nangona kukholelwa ukuba ivela kwimimandla eshinyeneyo ye-Asia-mpuma ye-Asia, ngokukodwa kwi-alluvial plains of the Ganges and Brahmaputra rivers in India, and the Yangtze River in China.
Irayisi yayiyenye yezityalo zokuqala ezifuywa ekhaya kwimbali yoluntu. kwaye kukholelwa ukuba ukulinywa kwayo kwaqala malunga neminyaka eyi-10,000 XNUMX eyadlulayo. Abalimi bafunda ukulima irayisi kumasimi aphuphumayo, besebenzisa izondlo ezityebileyo kwintlenga yomlambo. Ekuhambeni kwexesha, ubuchule bokulima irayisi banwenwela nakweminye imimandla, kuquka iAsia, iAfrika neLatin America.
Le cereal yayisisityalo esibalulekileyo eTshayina yamandulo, apho yaba luphawu lobutyebi namandla. Irayisi kwakukholelwa ukuba sisipho esivela koothixo, kwaye yayisetyenziswa kwimibhiyozo yenkolo kunye nezithethe. Kwakhona irayisi yaba nendima ebalulekileyo kwimbali yaseIndiya, apho yayigqalwa njengokutya okungcwele yaye isetyenziswa kwimibhiyozo nemibhiyozo.
Kangangeenkulungwane, irayisi ibikukutya okuphambili kwiinkcubeko ezininzi, yaye ukubaluleka kwayo kwezoqoqosho nangokwenkcubeko kuyenze yayinto ebalulekileyo ekurhwebeni ngayo. Abarhwebi baseYurophu nabama-Arabhu bazisa irayisi eYurophu naseAfrika. apho yaba kukutya okuthandwayo. Kamva, abemi baseSpeyin beza nerayisi kuMbindi Merika, apho yaba sesona sithako siphambili ekutyeni kwamazwe amaninzi.
Okwangoku, irayisi isekukutya okuphambili kwiindawo ezininzi zehlabathi, kunye nokulinywa kwayo kunye nokusetyenziswa kwayo kuyaqhubeka ukuba yinxalenye ebalulekileyo yembali yoluntu kunye nenkcubeko.
Ngaba irayisi yimbewu?
Sele sisazi ukuba irayisi yinkozo, kodwa ngaba ikwayimbewu? Impendulo nguewe. Ngokukodwa, yimbewu yesityalo serayisi (UOryza sativa o UOryza glaberrima), ongowosapho luka ingca. Imbewu yerayisi iqulethwe ngaphakathi kwingqolowa yerayisi, eyenziwe ngamacandelo amaninzi, kuquka i-husk, i-bran, kunye ne-endosperm, apho imbewu ifumaneka khona. Ukhozo lwerayisi yinxalenye esetyenziselwa ukutya kwabantu nezilwanyana, kwaye inokucutshungulwa ngeendlela ezahlukeneyo ukufumana iindidi ezahlukeneyo zerayisi, njengerayisi emhlophe, irayisi emdaka kunye nerayisi etyebileyo, phakathi kwezinye.
Ndiyathemba ukuba ngolu lwazi kuye kwacaca ukuba irayisi yi-cereal, kwaye inezondlo kakhulu. Kodwa khumbula ukuba kufuneka ube nokutya okunesondlo ukuze uhlale usempilweni.