Ilayisi libhekwa njengokudla okuyisisekelo emasikweni amaningi. Inothile ngomsoco futhi iguquguquka ekhishini, okwenza kube isithako esiyisisekelo ekulungiseleleni izitsha ezihlukahlukene. Kusukela ku-Latino cuisine arroz con pollo kuya ku-sushi yaseJapane, irayisi lisetshenziswa ezinkulungwaneni zamaresiphi nezindlela zokulungiselela emhlabeni jikelele. Ngaphezu kokuba umthombo obalulekile wama-carbohydrate namaprotheni, irayisi libuye libe nezinto eziyingqayizivele zokondleka okwenza libe nenzuzo empilweni. Kodwa ingabe uyazi ngempela ukuthi kuyini? Ucabanga ukuthi irayisi i-cereal noma cha?
Kulesi sihloko ngeke siphendule lo mbuzo kuphela, kodwa futhi sizokhuluma ngakho mayelana nezici nezinzuzo zelayisi, kanye nokubaluleka kwalo kwamasiko nezokupheka ezingxenyeni ezahlukene zomhlaba.
Liyini irayisi?
Ilayisi liwukudla okuyisisekelo futhi ungomunye wemithombo eyinhloko yama-carbohydrate engxenyeni enkulu yabantu emhlabeni. Kunezitshalo ezingxenyeni ezihlukene zomhlaba, futhi kunezinhlobo eziningi zelayisi. Ilayisi litshalwa emasimini agcwele amanzi noma emhlabathini owomile, futhi livunwa lapho okusanhlamvu sekuvuthiwe futhi komile. Ngemva kokuvuna, kuyacutshungulwa ukuze kukhishwe ikhoba, i-bran kanye negciwane, kusale kuphela i-endosperm yokusanhlamvu, okuyilayisi elimhlophe esilaziyo.
Lokhu kudla ingaphekwa ngezindlela eziningi ezahlukene, njengoba kubilisiwe, ku-steam, kuthosiwe noma kumasaladi. Ngaphezu kwalokho, isetshenziselwa izitsha ezihlukahlukene, kusukela ezitsheni ezihlangothini kuya ezifundweni eziyinhloko. Iphinde isetshenziselwe ukwenza imikhiqizo efana nofulawa werayisi, iphepha lelayisi, neziphuzo ezivutshiwe njenge-sake.
Kodwa singasho yini ukuthi irayisi liwukudla okusanhlamvu? Ngakho-ke, irayisi i-cereal. Ngokuqondile, kuwuhlobo lotshani bomndeni I-Poaceae. Ezinye izinhlamvu ezivamile zihlanganisa ukolweni, ummbila, ibhali, i-oats, ne-rye. Njengokudla okusanhlamvu, irayisi iwumthombo obalulekile wama-carbohydrate futhi isetshenziswa njengokudla okuyisisekelo ezingxenyeni eziningi zomhlaba.
Ama-propiedades
Akumangazi ukuthi lokhu okusanhlamvu kungenye yezinto eziyisisekelo zokudla kwethu. Ilayisi linomsoco kakhulu futhi lisebenza ngezindlela eziningi futhi linezinto eziningi ezizuzisayo zezempilo. Ezinye zazo yilezi ezilandelayo:
- Ama-carbohydrate amaningi: Iwumthombo omuhle wama-carbohydrate ayinkimbinkimbi, anikeza umzimba amandla.
- Amafutha aphansi kanye ne-cholesterol: Inamafutha ngokwemvelo futhi ayinakho i-cholesterol, okwenza kube ukukhetha okuhle kubantu abafuna ukulawula ukudla kwabo amafutha ne-cholesterol.
- Iqukethe amaprotheni: Nakuba irayisi lingewona umthombo ophelele wamaprotheni, linama-amino acid abalulekile adingwa umzimba.
- Kucebile ngamavithamini namaminerali: Iqukethe amavithamini namaminerali abalulekile afana ne-thiamin (uvithamini B1), i-niacin (uvithamini B3), insimbi ne-magnesium, phakathi kwabanye.
- Inkomba ephansi ye-glycemic: Ilayisi linenkomba ye-glycemic emaphakathi kuya ephansi, okusho ukuthi ayibangeli ukwenyuka ngokushesha kwamazinga kashukela egazini.
- I-fiber ephezulu: Ikakhulukazi irayisi elinsundu. Lokhu kungasiza ukugcina uhlelo lokugaya ukudla lunempilo futhi lulawule i-cholesterol.
- I-Gluten ayinayo: Ayinayo i-gluten, eyenza ifaneleke kubantu abanozwela noma abangabekezeleli i-gluten.
Ngokuvamile, irayisi liwukudla okunempilo nokunomsoco okungaba yingxenye ebalulekile yokudla okulinganiselayo. Kodwa-ke, kubalulekile ukukhumbula ukuthi ukulungiselela ngokweqile nokusetshenziswa kungathinta izakhiwo zayo zokudla okunomsoco kanye ne-caloric.
Ilayisi liyasetshenziswa
Njengoba sesishilo, irayisi iwukudla okunemisebenzi eminingi isetshenziswa ezitsheni ezahlukahlukene emhlabeni jikelele. Ezinye zezindlela ezivame ukusetshenziswa kakhulu zalokhu okusanhlamvu yilezi:
- Njengokuhlobisa: Ingasetshenziswa njengendlela yokuhlobisa ngenyama, inhlanzi noma izitsha zemifino.
- Kusobho nesitshulu: Ilayisi livame ukusetshenziswa eziphuzweni nasezitshudeni ukwengeza into nokuthungwa.
- Kumasaladi: Ingasetshenziswa njengesisekelo samasaladi ashisayo noma abandayo.
- Ezitsheni ezinkulu: Ilayisi lingaba isithako esiyinhloko ezitsheni eziningi, njenge-arroz con pollo, i-paella, ne-risotto.
- Ku-sushi nakwezinye izitsha zokudla zaseJapane: Akuyona imfihlo ukuthi lokhu okusanhlamvu kuyisithako esiyinhloko ekulungiseleleni i-sushi, i-onigiri nezinye izitsha zaseJapane, eziye zathandwa kakhulu eminyakeni yamuva.
- Njenge-dessert: Irayisi ingasetshenziswa ekulungiseleleni ama-dessert amnandi njenge-rice pudding.
- Ekuchazeni imikhiqizo etholakala elayisi: Ibuye isetshenziselwe ukwenza imikhiqizo efana nofulawa werayisi, uviniga welayisi, kanye ne-sake.
Amanani wokudla okunempilo
Amanani omsoco alokhu kudla zingahluka kuye ngokuthi hlobo luni lwerayisi nokuthi liphekwa kanjani, kodwa ngokuvamile, lawa amanani okudla okunempilo ngamagremu ayi-100 erayisi elimhlophe eliphekiwe:
- Amakhalori: 130
- Amafutha Aphelele: 0.3 g
- Amafutha asuthisiwe: 0.1 g
- Amafutha weTrans: 0 g
- I-Cholesterol: I-0 mg
- Isodiyamu: I-1 mg
- Ama-carbohydrate: 28 g
- Isikhunta: 0.4 g
- Ushukela: 0.1 g
- Amaprotheni: 2.7 g
- I-Vitamin B1 (Thiamine): U-3% wokudla okunconyiwe kwansuku zonke (RDI)
- I-Vitamin B3 (Niacin): 4% we-RDI
- I-Iron: 2% we-RDI
- I-Folic acid: 2% we-RDI
Kubalulekile ukuthi unake irayisi elinsundu liqukethe i-fiber nezakhamzimba eziningi kunelayisi elimhlophe, njengoba igcina ungqimba lwangaphandle lokusanhlamvu. Ngaphezu kwalokho, indlela irayisi eliphekwa ngayo ingase ithinte ukondleka kwalo, njengoba ezinye izindlela zokupheka zingandisa ukumuncwa kwezakhi ezithile, njengensimbi.
Curiosities
Uyafuna ukwazi okwengeziwe ngerayisi? Leli gama livela kwelesiLatini elithi "oryza", elivela kwelesiGrikhi elithi "óryza", futhi womabili amagama asho "ukudla". kukhona izinkulungwane izinhlobo zelayisi emhlabeni wonke, ngayinye inokwakheka kwayo, ukunambitheka kanye nezakhi zomsoco. Ilayisi elinsundu linomsoco kunelayisi elimhlophe, njengoba liqukethe ikhoba ne-bran, okucebile nge-fiber, amavithamini namaminerali.
Elinye iqiniso elimangalisayo ukuthi lokhu okusanhlamvu Yisitshalo sesibili esibaluleke kakhulu emhlabeni ngemuva kommbila. futhi iwukudla okuyisisekelo kubantu abangaphezu kwengxenye yabantu bomhlaba. Ilayisi litshalwa ezindaweni ezihlukene zesimo sezulu, ukusuka ezindaweni ezinomswakama nezishisayo kuya ezindaweni ezomile neziwugwadule. Kwamanye amazwe, irayisi libhekwa njengokudla okungcwele futhi lisetshenziswa emikhosini yenkolo nasemikhubeni. Kwamanye, njengeJapane, iKorea, neShayina, lokhu okusanhlamvu kuyindlela yobuciko, futhi izindlela ezikhethekile zokukhula nokupheka zisetshenziselwa ukufeza ukuphelela.
umlando werayisi
Umlando werayisi ubuyela emuva ezinkulungwaneni zeminyaka, futhi imvelaphi yayo ayiqiniseki, nakuba kukholakala ukuthi ivela ezindaweni ezishisayo zaseNingizimu-mpumalanga ye-Asia, ikakhulukazi emathafeni ase-alluvial emifuleni iGanges neBrahmaputra eNdiya, kanye noMfula iYangtze eChina.
Ilayisi lalingesinye sezitshalo zokuqala ezifuywayo emlandweni wesintu, futhi kukholakala ukuthi ukutshalwa kwayo kwaqala eminyakeni engaba ngu-10,000 XNUMX edlule. Abalimi bafunda ukutshala irayisi emasimini agcwele izikhukhula, besebenzisa izakhamzimba ezinothile ezinsikeni zemifula. Ngokuhamba kwesikhathi, indlela yokutshala ilayisi yasakazekela kwezinye izifunda, kuhlanganise e-Asia, e-Afrika naseLatin America.
Lokhu okusanhlamvu kwakuyisitshalo esibalulekile eChina lasendulo, lapho yaba uphawu lwengcebo namandla. Ilayisi kwakukholelwa ukuthi liyisipho esivela konkulunkulu, futhi lalisetshenziswa emikhosini yenkolo nemikhuba. Ilayisi nalo ladlala indima ebalulekile emlandweni waseNdiya, lapho lalibhekwa njengokudla okungcwele futhi lisetshenziswa emikhosini nasemikhosini.
Emakhulwini eminyaka, irayisi laliwukudla okuyisisekelo emasikweni amaningi, futhi ukubaluleka kwalo kwezomnotho namasiko kwakulenza libe yinto ebalulekile yohwebo. Abahwebi baseYurophu nabama-Arab balethe irayisi eYurophu nase-Afrika, lapho okwaba ukudla okuthandwayo. Kamuva, abaholi bamakoloni baseSpain baletha irayisi eLatin America, lapho laba isithako esiyinhloko ekuphekeni kwamazwe amaningi.
Okwamanje, irayisi lisewukudla okuyisisekelo ezingxenyeni eziningi zomhlaba, kanye nokutshalwa kwayo nokusetshenziswa kwayo kuyaqhubeka nokuba yingxenye ebalulekile yomlando namasiko esintu.
Ingabe irayisi imbewu?
Siyazi kakade ukuthi irayisi inhlamvu, kodwa ingabe futhi imbewu? Impendulo ithi yebo. Ikakhulukazi, yimbewu yesitshalo serayisi (oryza sativa o U-Oryza glaberrima), okungowomndeni ka utshani. Imbewu yerayisi iqukethwe phakathi kwezinhlamvu zelayisi, ezakhiwe ngezingqimba eziningana, kuhlanganise nekhoba, i-bran, ne-endosperm, okuyindawo lapho imbewu itholakala khona. Izinhlamvu zerayisi yingxenye esetshenziselwa ukudla kwabantu nezilwane, futhi ingacutshungulwa ngezindlela ezehlukene ukuze kutholwe izinhlobo ezahlukene zelayisi, njengerayisi elimhlophe, irayisi elinsundu kanye nelayisi eli-glutinous, phakathi kokunye.
Ngiyethemba ukuthi ngalolu lwazi kuye kwacaca ukuthi irayisi i-cereal, futhi inomsoco kakhulu futhi. Kodwa khumbula ukuthi kufanele ube nokudla okulinganiselayo ukuze uhlale unempilo.