Okuqukethwe
Irayisi le-Jasmine irayisi elinephunga elimnandi elikhula ikakhulukazi eThailand, kodwa likhiqizwa nakwamanye amazwe aseNingizimu-mpumalanga ye-Asia. Lolu hlobo lwerayisi lwaziwa ngephunga lalo elihlukile kanye nokuthambile, okunamathelayo. Ngaphezu kokunambitheka kwayo okumnandi, irayisi le-jasmine linikeza nenani lezinzuzo zezempilo. Kulesi sihloko, sizohlola izinzuzo ezahlukene irayisi ye-jasmine enganikeza umzimba.
Izinzuzo emzimbeni
Lolu hlobo lwerayisi luwumthombo omuhle kakhulu wamandla nama-carbohydrate ayinkimbinkimbi, anikeza uphethiloli emzimbeni nasengqondweni. Ngaphezu kwalokho, irayisi ye-jasmine nayo iwumthombo omuhle we-fiber, esiza ukugcina ukugaya okuvamile futhi kuvimbele ukuqunjelwa. I-fibre nayo isiza ukwehlisa amazinga e-cholesterol egazini futhi ithuthukise impilo yenhliziyo nemithambo yegazi.
Irayisi ye-Jasmine kulula ukuyilungisa, kufanele nje uzimisele ukuyihlola kancane. Uma ufuna ukuzama iresiphi elula kodwa emnandi hlola isixhumanisi esilandelayo: https://minuterice.com/recipes/rice-stuffed-eggplant-parmesan/
Okuqukethwe kwevithamini kanye namaminerali
Irayisi ye-Jasmine inikeza umzimba iphesenti elihle lamanani wansuku zonke wamavithamini namaminerali abalulekile. Iqukethe uvithamini B1 (thiamine), uvithamini B3 (niacin), insimbi ne-phosphorus. I-Vitamin B1 isiza umzimba ukuguqula ukudla kube amandla, kuyilapho i-vitamin B3 isiza ukugcina impilo yesikhumba, isimiso sezinzwa kanye nesistimu yokugaya ukudla. I-ayoni ibalulekile ekukhiqizeni amangqamuzana abomvu egazi futhi isiza ukuvimbela i-anemia. I-Phosphorus ibalulekile ekwakheni amathambo namazinyo aqinile futhi isiza ekugcineni ukusebenza kwezinso nemisipha.
Inkomba ephansi ye-glycemic
Inkomba ye-glycemic (GI) iyisilinganiso sokuthi ukudla kukhuphula ngokushesha kangakanani ushukela wegazi ngemuva kokusetshenziswa. Ukudla okune-GI ephezulu kungabangela ukukhuphuka koshukela egazini, okungaba yingozi empilweni futhi kwandise ingozi yezifo ezingapheli ezifana nesifo sikashukela. Irayisi le-Jasmine linenkomba ye-glycemic ephansi, okusho ukuthi liyagayeka futhi limunce kancane, lisize ukugcina amazinga kashukela egazini ezinzile.
Ikhono lokunciphisa ingozi yezifo ezingapheli
Irayisi ye-Jasmine nayo inezinzuzo eziningi zezempilo ezingasiza ekunciphiseni ingozi yezifo ezingapheli. Isibonelo, i-fiber equkethe ingasiza ekuvimbeleni isifo senhliziyo, isifo sikashukela kanye nomdlavuza wamathumbu. I-Vitamin B3 ingasiza futhi ukunciphisa ingozi yesifo senhliziyo ngokunciphisa amazinga e-cholesterol egazini. Ngaphezu kwalokho, ama-antioxidants atholakala elayisini le-jasmine angasiza ekuvimbeleni ukulimala kwamangqamuzana futhi anciphise ingozi yezifo ezihlobene nokuguga njengesifo i-Alzheimer's kanye nesifo sikaParkinson.
Izindlela zokupheka ezilula futhi ezimnandi kakhulu ezilungiselelwe ngerayisi le-jasmine:
Uhlu olulandelayo lubonisa izitsha ezimbalwa kuphela kweziningi ezingalungiswa ngale nhlobo yerayisi Sikumema ukuthi uzihlole futhi uqale ukuzijwayeza amathuba amaningi anikezwa yilesi sithako:
- Irayisi le-jasmine elithosiwe: iresiphi yakudala yerayisi ethosiwe yase-Asia engenziwa ngezifiso izithako zakho ozithandayo njengenkukhu, inyama, izimfanzi, imifino, amaqanda nezinongo.
- Isaladi yerayisi ye-Jasmine: isidlo esisha nesilula esingasetshenziswa njengesitsha esikhulu noma isidlo sangasese.
- I-Chicken and Jasmine Rice Soup: isobho eliduduzayo elingalungiswa ngomhluzi wenkukhu, irayisi le-jasmine, imifino kanye namakhambi amasha.
- Irayisi le-curry: iresiphi yerayisi emnandi futhi elula ye-jasmine enengxube ye-curry powder, u-anyanisi, u-garlic, upelepele nemifino ozonambitha.
- Irayisi le-jasmine eline-salmon: isidlo esihle nesimnandi esihlanganisa irayisi ye-jasmine ne-salmon eyosiwe, ukwatapheya, ukhukhamba kanye nesoso yesoya emnandi.
- Irayisi le-Jasmine elinobhontshisi omnyama nommbila: iresiphi yerayisi ye-jasmine ene-flavour yesiLatini ehlanganisa irayisi nobhontshisi omnyama, ummbila, i-cilantro, ijusi ye-lime kanye nengcosana yekhumini.
- Irayisi ye-Jasmine nemifino ye-wok: iresiphi elula ehlanganisa irayisi ye-jasmine nemifino yonyaka enyakazayo-ethosiwe ku-wok ne-soy sauce kanye nejinja.
- Irayisi le-coconut jasmine: ukuhluka okumnandi futhi okumnandi okuhlanganisa irayisi ye-jasmine ephekwe ngobisi lukakhukhunathi, noshukela kanye nesinamoni.
Sengiphetha, irayisi ye-jasmine iyindlela enhle kakhulu yokwengeza ekudleni kwethu kwansuku zonke futhi ujabulele izinzuzo zayo zezempilo. Ngaphezu kwenani layo lokudla okunempilo, inkomba yayo ephansi ye-glycemic yenza kube yisinqumo esihle kakhulu kubantu abafuna ukulawula izinga labo likashukela egazini nokuvikela izifo ezingamahlalakhona. Ngaphezu kwalokho, ukunambitheka kwayo okuhlukile kanye nephunga elimnandi kuyenza ilungele ukusetshenziswa ezitsheni eziningi ezihlukahlukene, kusukela ezifundweni eziyinhloko kuya kuma-dessert. Nakuba irayisi ye-jasmine ingase ibize kakhulu kunezinye izinhlobo zelayisi, izinzuzo zayo zezempilo kanye nokunambitheka kuyenza ibe utshalomali olubalulekile empilweni nasenhlalakahleni yethu.