I-rice elisendle (amanye amagama: irayisi yamanzi, irayisi yaseNdiya, i-sinamoni yamanzi) - isitshalo se-cereal, u-marsh utshani njengemhlanga. Lesi sitshalo sivela eNyakatho Melika, sikhula ezindaweni ezinomanzi. Kusukela ezikhathini zasendulo, utshani obunamanzi obuswakama-tsizaya buyingxenye yokudliwa kwamaNdiya aseNyakatho Melika (ukuvuna kwaqoqwa ngesandla ngezikebhe). Amahlamvu elayisi asendle ngezindlela ezithile afana ne-rice okusanhlamvu, isikhathi eside kakhulu, abe nombala omnyama obomvu nombala okhanyayo.
Kusukela ekuqaleni kwawo-1950. Ukutshalwa kwezimboni ezinkulu kulezi zitshalo kwaqala, kuqala eU.SA, khona-ke eCanada nakwamanye amazwe.
Njengamanje, ilayisi lasendle iyisitshalo esithandwayo sezolimo, enye yezitshalo ezibiza kakhulu (ukufunwa kwayo kudlulela ukunikezwa). Irayisi yasendle ikhulile emasimini asezikhukhula, kumasayithi ogwini lwamachibi nemifula. Lesi sitshalo singenasisekelo kakhulu endaweni yokulima kanye nezimo zezulu. Lokhu kudla kutshalwa eRussia, nakwamanye amazwe lapho kuvunyelwe khona isimo sezulu.
Irayisi yasendle (eyenziwe ngomumo) inomdlavuza othakazelisayo nge-shades "nutty", ihlonishwa ngokukhethekile yizidingo zokudla, abaxhasi bokudla okunempilo nabalandeli bokudla okusanhlamvu okuphelele. Izidlo eziningi zanamuhla zisekelwe ekusetshenzisweni okuvamile kwalowo mkhiqizo omkhulu. Irayisi yasendle inhle kakhulu njenge-dish side, futhi ifanelekile ekwenzeni ukudla okulula okuhlukahlukene, isobho, amasaladi nama-dessert.
Zuza kanye nokulimala irayisi yasendle
Ngenxa yezindawo zayo eziyingqayizivele zemvelo, ilayisi lasendle lingabhekwa njengokudla okuhle kakhulu. Irayisi yasendle njengomkhiqizo kuhle ukulahlekelwa isisindo ngenxa yokuqukethwe okuphansi kwekhalori: kuphela i-kcal 100 nge-100 g yomkhiqizo obilisiwe (uma kuqhathaniswa, inani le-calorific lelayisi elibilisiwe elivamile liyi-116 kcal ngalinye lingama-100 g). Irayisi yasendle ngumkhiqizo onomthamo we-glycemic ophansi (amayunithi angu-35), okuvumela ukuba kuphakanyiswe ukusetshenziswa ezinkingeni ezifana nokukhuluphala nesifo sikashukela.
Ukwakhiwa kwerayisi yasendle
Ngokuvamile, ukusebenzisa irayisi yasendle kuyingqikithi yayo ehlukile yamakhemikhali kanye neyendalo. Le cereal eyingqayizivele isilinganiso sama-5 izikhathi eziphakeme kunamanye ngokwe-fiber, ngokwevithamini nezinye izakhi. Okuqukethwe kwamaprotheni kungama-100 g omkhiqizo omile 15 g, 70 g carbohydrate + amafutha amancane kakhulu. Izindwangu zemifino (fiber) zifinyelela ku-6.5% wezisindo ezomile eziphelele. Futhi kulo mkhiqizo kunama-amino acids angu-18 omzimba womuntu (okungukuthi, cishe wonke ama-amino acid adingekayo).
Ukusanhlamvu kwelayisi yasendle kungenalo i-gluten, kodwa kunezivithamini ezicebile (ikakhulukazi iqembu B), i-folic acid, kanye nezakhi ezilandelanayo eziwusizo (i-magnesium, i-phosphorus, ithusi, i-potassium, i-iron kanye ne-zinc compounds). Kumele kukhunjulwe ukuthi izinhlanganisela ze-zinc ziyasiza kakhulu kubantu.
Ukufakwa njalo kwimenyu yezitsha ngelayisi yasendle, nakanjani, kunomphumela omuhle emzimbeni womuntu, okungukuthi:
- kuthuthukisa amehlo futhi kuqede ukukhathala kweso;
- ithuthukisa isimo samandla semisipha;
- kusiza umthethonqubo kanye nokwenza ngcono umzimba ;
- kuthuthukisa ukusebenza kwezinhlelo ze-cardiovascular and nervous;
- ilawula ukuthuthwa kwemithi nokuhamba kwe-cholesterol;
- kunciphisa ukuvuvukala;
- ilawula ukucindezelwa kwegazi.
Ngayo yonke into ewusizo futhi ephawulekayo yerayisi yasendle, izitsha nalesi mkhiqizo akufanele zisetshenziswe izikhathi ezingaphezu kuka-2-3 ngesonto, ikakhulukazi kulabo abanezinkinga zokunciphisa ukugaya (lapho zisetshenziselwa imali engenamkhawulo, ukuqothulwa kungenzeka). Ukuncoma irayisi yasendle kuphakanyiswa ngemifino, izithelo, njengoba zifaka isandla ekufaniseni kwayo. Kuhle futhi ukuhlanganisa irayisi yasendle nemikhiqizo yamaprotheni yezimfuyo (inhlanzi, inyama, amakhowe).