Ngaba ioyile yeceke yerayisi ilungile ekuphekeni? Funda malunga nenqanaba eliphezulu lomsi

umbhali: Joost Nusselder, umbhali we-Essential Japanese meal planner cookbook cookbook Ukuhlaziywa kwe-Agasti 22, 2022

Irayisi yeoyile yerayisi yaziwa ngokubanzi njenge 'oyile esempilweni' kumazwe amaninzi aseAsia, ngakumbi eIndiya naseJapan. Isebe lolwaleko lwangaphandle lwerayisi esetyenzisiweyo xa kukhutshwa ioyile.

Ilayisi irayisi yimveliso yokugaya irayisi kunye nokwenza kwayo kwaye idla ngokulahlwa njengenkunkuma okanye isetyenziswe njengokutya kwezilwanyana.

Kutshanje, ikhuphe ingqwalaselo ngenxa yesakhono sayo sokuvelisa ioyile efanelekileyo kwezempilo.

Kwaye sinokusebenzisa enye irayisi ngenxa yoko kukho inkunkuma encinci.

Nokuba ufuna ukonwabela incasa encinci ye-nutty ekutyeni kwakho okanye ufuna into ethambileyo, nokuba ukhetha ukwenza ucoceko oluninzi ngelixa upheka okanye utya iisaladi ezininzi.

Nokuba yeyiphi na imeko, kukho ioyile ekulungeleyo- kwaye yileoyile yeoli yerayisi:

• Yoyile yokupheka eguquguqukayo ekhuthazwayo ngoogqirha kunye nezondlo ngokushisa kwayo okuphezulu komsi kunye nezibonelelo zezempilo.
• Ilayisi yeoli yerayisi ityebile kwi-bioactive phyto-chemicals ezibandakanya i-y-oryzanol kunye ne-tocopherols e-trans-ferulic acid ene-triterpenic alcohol kunye ne-sterols, eneempawu zokulwa ne-antioxidant.
• Ngaphandle kokuba sempilweni, ikwalungiselela kuluhlu lweemfuno zokupheka ngokunjalo!

Nangona kunjalo, ioyile ye-rice yeoyile isemtsha kubantu abaninzi kwaye abantu abazi kangako ngayo, okwangoku. Ngokukodwa kumazwe asentshona anjengeMelika kukho ukunqongophala kolwazi malunga nemveliso.

Ngaba iphilile ngokwenene? Ngaba kwenza ukutya kwakho kube mnandi? Yintoni eyenza yahluke kwezinye iioyile zokupheka? Ewe, kukho imibuzo emininzi efuna ukuphendulwa.

Yiyo loo nto ndiyenzileyo le post ezakusebenza njengesikhokelo sokukunceda uqonde yonke into malunga neoyile yeerayisi.

Masikhe singene kuyo.

Jonga incwadi yethu entsha yokupheka

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Yintoni ioyile yesebe leRayisi?

I-oyile ye-Rice bran yeyona nto iphambili kwezolimo. Ukukhutshwa kwayo kunye nokusebenza kwayo kuyafana nezinye iioyile zemifuno.

Yongezwa ikakhulu kwimveliso yokutya yokunyusa uzinzo lokutya ngelixa uphucula ixabiso lesondlo sokutya ngaxeshanye.

I-Indiya, iJapan, i-China, i-Vietnam, ne-Thailand ngabona bavelisi bakhulu beoyile ye-rice.

Ilayisi yeoyile yeoyile ineeasidi ezinkulu ezinamafutha njenge-palmitic acid, i-linoleic acid, kunye ne-olenic acid kumanani aphezulu-ngesiqhelo ama-20%, 32%, kunye nama-42% ngokwahlukeneyo.

Ioyile ibandakanya ukubumba okunamafutha okunokulinganisela kunye namanqanaba aphezulu ezinto ezinje nge tocotrienols, tocopherols, phytosterols, oryzanol, kunye nezinye izakha mzimba.

Uphando lubonakalisile ukuba ukusebenzisa ioyile ye-rice ye-rice kunezibonelelo ezininzi zempilo, ezinje:

• ukunciphisa i-atherosclerosis kwangoko,
• ukwandisa ukunyuka kwe-bile ye-fecal,
• Ukuthintela ukudityaniswa kweplatelet,
• kunye nokunciphisa amanqanaba e-serum cholesterol.

Uvavanyo lubonakalisile ukuba ioyile ye-rice ye-rice ineziphumo ezilungileyo kukungalali, i-hyperglycemia, uxinzelelo lwegazi kunye nokutshintsha kwe-cholesterol, phakathi kwezinye izifo ezinganyangekiyo.

Usebenzisa ioyile ye-rice yeoyile ngoku

Ngenxa yeempawu ezizodwa zeoyile ye-rice yeoyile, iye yaluncedo kakhulu kuluhlu olubanzi lwezicelo, kubandakanya ukutya, izithambiso, amayeza, kunye namanye amashishini.

Kukwezinto ezininzi ozisebenzisayo ngoku ngokunokwenzeka!

Ngenxa yeoli ye-oyile ye-oyile ye-oyile ye-asidi, yenye yeoyile etyiwayo etyiwayo.

Nangona kunjalo, ioyile ye-rice yeoyile, njengezinye iioyile zemifuno, inokuthi ichaphazeleke ngexesha lokupheka, ukugcinwa, okanye ukuqhubekeka, okukhokelela ekwakheni iikhompawundi ze-oxidation eziziisekondari kunye neeprayimari, iikhompawundi ezibandayo, iiasidi ezinamafutha asimahla, kunye nezinye izinto eziyingozi.

Umahluko phakathi kweoyile yamasebe erayisi, ioyile yeOlive, ioyile kajongilanga kunye neoyile yeembotyi zesoya

Ezi theyibhile zilandelayo zibonisa umahluko ophambili phakathi kwezi oyile ngokusekwe kwiimpawu zazo:

Irayisi bran ioli

• I-oyile ekhutshwe kuyo: I-Rice husk okanye i-rice bran
• Inkangeleko yomzimba: Ukulibaziseka okuncinci, ukubonakala okulula, kunye nencasa emnene
• I-Oryzano kunye neTocotrienol: Ngoku
• Isetyenziswa ekuphekeni: Ukupheka ubushushu obuphezulu, ukujija, ukujija okunzulu, kunye nezinye iintlobo zokupheka kobushushu obuphezulu
• Indawo yokutshaya: Indawo ephezulu yomsi: 232 ° C, 450 ° F
• Iimpawu: Iqhayisa ngobuninzi bokwakheka kwamafutha ngenqanaba lokugcwala okuphezulu

inzuzo:

• Xhasa amanqanaba eswekile esempilweni
• Yazisa impilo
• Ineziphumo ezichasene nokudumba kunye ne-antioxidant
• Ukuphucula amajoni omzimba
• Yilwa nomlomo onukayo

I-oyile ye-olivu

• Ioyile ekhishwe kwi: Drive Drupes
• Inkangeleko yomzimba: Kancinci kunamafu, viscous kancinci, livumba elimnandi nelithambileyo kunye nencasa
• I-Oryzano kunye neTocotrienol: Inefom ye-tocopherol kuphela
• Isetyenziswa ekuphekeni: Isinongo, ukucoca ubushushu obuphantsi, kwii-marinades, kwiisaladi nakwiisosi ezingadingi kufudumeza
• Indawo yokutshaya: Indawo yomsi ophakathi: 172 ° C, 340 ° F
• Iimpawu: Inenqanaba leasidi ephantsi, umxholo we-wax omncinci, kunye ne-peroxidation ephantsi

inzuzo:

• Iqhayisa ngeepropathi ezichasene nomhlaza kunye nokunciphisa ukudumba
• Nceda ukukhusela ukubetha
• Ukuzikhusela kwisifo sentliziyo
• Ayichaphazeli ukutyeba okanye ukutyeba
• Ukunciphisa uhlobo-2 lomngcipheko wesifo seswekile

Ioli yelanga

• Ioyile ekhishwe kwi: Imbewu kajongilanga
• Inkangeleko yomzimba: Kakhulu viscous, ukubonakala kwamafu, ivumba elimnandi kunye nencasa
• IOryzano kunye neTocotrienol: Akukho
• Isetyenziswa ekuphekeni: Ukujija, ukuloba, kunye nokugungxula, kunye nokunxiba isaladi
• Indawo yokutshaya: Indawo ephezulu yomsi: 232 ° C, 450 ° F
• Iimpawu: Ioyile kajongilanga yeyona oyile ityebileyo kwi-linoleic acid

inzuzo:

• Isifo solusu neenwele ezisempilweni
• Khusela ngokuchasene ne-radicals
• Nceda uphilise amanxeba ngokukhawuleza
• Ikhuthaza impilo yentliziyo
• Iphucula ukwetyisa kwaye yonyuse amandla

Ioyile yesoya

• Ioyile ekhishwe kwi: Imbewu yeembotyi zesoya
• Inkangeleko yomzimba: Umbala okhanyayo, ubume obugudileyo, ivumba elimnandi kunye nencasa
• IOryzano kunye neTocotrienol: Akukho
• Isetyenziswa ekuphekeni: Ukujija, ukuqhotsa, kunye nokubhaka
• Indawo yokutshaya: Indawo ephezulu yomsi: 234 ° C, 453 ° F
• Iimpawu: Ineprofayili efanelekileyo ye-lipid: ioyile yesoya ine-polyunsaturated, monounsaturated, kunye namafutha awaneleyo kwimilinganiselo esempilweni

inzuzo:

• Umthombo otyebileyo wamafutha asempilweni
• Xhasa impilo yethambo kunye nezihlunu
• Uncedo kwimpilo yentliziyo kunye nokusebenza kwengqondo
• Zuza impilo yesikhumba
• Inceda ukuba utyebe ngendlela elungileyo

Ndide ndalibhala lonke eli nqaku malunga nazo zonke izibonelelo zeoyile yeembotyi zesoya apha, kuba ikwasetyenziswa kakhulu kwindawo yokutya yaseAsia. Funda malunga neoyile yeembotyi zesoya naxa ugqibile ukufunda ngeoyile yeceke.

Ngaba ioyile yamasebe erayisi ayilunganga kuwe?

I-oyile ye-Rice yeoyile ithandwa kakhulu kwi-Asia cuisine ngenxa yokufaneleka kwayo kweendlela zokupheka ezishushu ezinje ngokujija-ukujija kunye nokucoca okunzulu.

Iqulethe izinto ze-E e-vitamin ebalulekileyo enokunceda impilo yakho. Ngexesha lofundo olwenziwe ngu KwiYunivesithi yaseRochester, kwafumaniseka ukuba iinxalenye zeevithamini ezikwanti kwioyile yeceke zinokuba luncedo ekulawuleni i-cholesterol ephezulu.

Kwelinye icala, kuba ioyile ye-rice ye-rice iphezulu kwi-tocotrienol iqhekeza elityebileyo (i-TRF), inokunyusa umsebenzi wee-enzyme zesibindi ezinceda ekucoceni izinto eziyityhefu kwisibindi kwaye ke, ekugqibeleni zizinzise okanye zinciphise izicwili zesibindi.

Ngokutsho kweengcali, ukusetyenziswa kwe-tocotrienol ixesha elide kunokunceda ukunciphisa umngcipheko womhlaza. Ngapha koko, indawo yayo ephezulu yomsi yenza ukuba ifaneleke ngakumbi ekuphekeni ubushushu obuphezulu.

Ngelixa ungazukuxhamla kuyo nayiphi na iminerali kwioyile, kukho iivithamini ezifanelekileyo kwioyile yeoyile yerhasi.

• Ukutya icephe enye yeoyile yeoli yerayisi kuyanceda kuwe nge-22% ye-RDI yakho (kucetyiswa ukuba utye yonke imihla) yevithamini E.
• Isebenza njenge-antioxidant enceda ekuthinteleni iiseli zomzimba kumonakalo we-oxidative, oko ke kukonyusa impilo yomzimba iyonke.
• Okokugqibela, ikwaqulathe ivithamin K ngesixa esincinci esinceda ekunqandeni igazi.

Ngokubanzi, ioyile yeerayisi ye-rice ilungile kwabo banengxaki yokufumana ingxaki ephezulu ye-cholesterol.

Zithini iziphumo ebezingalindelekanga zeoyile yamasebe erayisi?

Ilayisi yeoli yerayisi 'ikhuselekile' kubantu abaninzi xa isetyenziswe ngomlomo. Nangona kunjalo, ngokweengcali zempilo, ukonyusa irayisi ye-oyile yokutya ekutyeni kunokukhokelela ku:

• iintshukumo ezingalindelekanga zamathumbu
• isisu esibuhlungu
• irhasi yamathumbu
• ukuqumba
• kunye notshintsho rhoqo.

Ngokubanzi, inokuchaphazela inkqubo yokwetyisa yomntu. Nangona kunjalo, oku kwenzeka kuphela kwiiveki zokuqala zokusetyenziswa.

Kungenxa yokuba umzimba wakho uhlengahlengisa kumacandelo erayisi.

Xa isetyenziswe ngqo kulusu okanye kwizinwele, ioyile yeoyile yerayisi iluncedo kwiinkalo ezininzi.

Nangona kunjalo, kunokubangela ukuba isikhumba sibe bomvu kwaye silume. Abanye abantu baye baba neziphumo ebezingalindelekanga xa besongeza icandelo kwiibhafu zabo kunyango lwe-dermatitis.

Ngelixa ioyile ye-rice ye-rice iluncedo ekunciphiseni ubungakanani begazi le-calcium emzimbeni elinceda ekuthinteleni amatye ezintso, oku kuyenza ibe yingozi kwizigulana ezinengxaki ye-osteoporosis kunye ne-hypocalcemia.

I-Hypocalcemia luhlobo lokunqongophala kwe-calcium kwaye akufuneki uthathe ioyile ye-rice yeoyile ukuba sele unentsilelo yecalcium.

Ukongeza koku, abantu abaphethwe ziimeko ezibangela ubunzima ekucoleni ukutya okanye ukuginya njengezilonda zamathumbu okanye i-anemia, banokufumana imeko yabo inyanzeliswa yioyile yeoyile.

Ukuba ujonge ezinye izithako zaseJapan ezisempilweni, emva koko jonga inqaku lam kwiintlobo ezahlukeneyo zamakhowa kunye neendlela zabo zokupheka.

Iiresiphi ezintle ngokwenene, kunye nenyama enempilo kakhulu.

Ngaba ioyile yeceke yeoyile ilungele ukujija okunzulu?

Xa upheka kubushushu obuphezulu -ukufryisa okunzulu, ukujija, okanye ukujija, kubalulekile ukuba usebenzise ioyile enendawo yomsi ephezulu enencasa ecocekileyo, engathathi hlangothi. Kungenxa yesi sizathu le nto ioyile yeceke yerayisi ithandwa kangaka emakhitshini kwihlabathi liphela.

Ioyile ivumela incasa yokutya kwakho ukuba iphume nasemva kokufryisa okunzulu. Le propati yeoyile ye-oyile yerayisi iyenza ukuba iye kwi-oyile yokupheka okuphezulu kobushushu.

Nangona ioyile yeceke yerayisi inokusetyenziselwa ezinye iindlela zokupheka kunye nokunonga kunye nokufutha, kufanelekile ngokukodwa ekuphekeni kobushushu obuphezulu. Ndisebenzisa ioyile ye-rice yeoyile xa nditshiza kunye nokugaya i-frying.

Ndiyibonile indawo yayo yomsi edweliswe ukusuka kwi-232 ° C okanye i-450 ° F nangaphezulu. Oku kuyenza ibengcono kunokuba, okanye ithelekiswe nezinye iioyile zemifuno ezinjenge-canola kunye neoyile yamandongomane. Ilayisi yokuthintela ioyile ayikongameli ukutya kuba ubume bayo kunye nencasa yazo zicocekile kwaye zilula.

Irayisi yeoyile yeoyile isezantsi kumanqatha azele kwaye aphezulu kwiipropathi zokulwa ne-antioxidant. Maninzi amabango ezempilo enziwa malunga nemveliso kwaye uphononongo luye lwathi lunokunceda ukunciphisa i-cholesterol kunye nokunciphisa umngcipheko wokuhlaselwa sisifo sentliziyo.

Unokufumana ngokulula ioyile ye-rice kwiimarike ezininzi zaseAsia, kwi-Intanethi kwiAmazon, nakwiivenkile zokutya ezempilo.

Ngokubanzi, ndingacebisa ioyile ye-rice yeoyile ukuba uyabila nzulu.

Ufunde kwakhona: ezi zezona ndawo zibambekayo zeoyile zokufaka ekhitshini

Yeyiphi ioyile yeBranti yeRandi yeoyile egqwesileyo?

Zininzi iimveliso ezibonelela ngeoyile yeoli yerayisi kubathengi. Nangona kunjalo, ezinye zazo azikho mgangatho owufunayo.

Kubalulekile ukuba uhlale uhamba nomvelisi osemgangathweni ophezulu nangona kufuneka uhlawule imali engaphezulu. Kuba uyakuyitya ioyile, kuya kufuneka ushiye olona hlobo lubalaseleyo.

Ngelixa uninzi lweemveliso kunye nabavelisi bethengisa iimveliso zabo njengezona zibalaseleyo kwintengiso, kuya kufuneka ujonge ixabiso lesondlo elinikezwe ngasemva kwephakheji ukumisela ukuba yeyiphi na elungileyo kuwe.

Ukuba uhlala e-US, ungandwendwela naziphi na iimarike zaseAsia ukuthenga ioyile yeerayisi.

Nangona kunjalo, ndingacebisa ukuba uyithenge imveliso kwiAmazon njengoko ikuvumela ukuba ufumane olona hlobo lubalaseleyo ngokusekwe kuphononongo lwabathengi kunye nenani leereyithingi.

Ngokoluvo lwam, zimbini ezona zixhobo zilungileyo xa kufikwa kwimveliso yeoyile yerayisi.

ZiyiBon Vital kunye neTophe.

Ndisebenzisa ioyile yebhotolo yerayisi evela eTophe, kodwa iBon Vital ikwalulwaziso olumiselweyo xa kuziwa ekuveliseni ioyile yokupheka kunye nokunye ukutya.

Ukuba awuzange uthenge ioyile yeerayisi ngaphambili, ndingacebisa ukuba uhambe nayo nayiphi na kwezi brand.

Nalu uphononongo lwam lophawu oluphezulu olwenza eMelika:

Tophé zonke ioyile zebran zendalo ezingezo-GMO

(jonga imifanekiso emininzi)

Ioyile ye-rice yeoyile evela eTophe lukhetho olukhethiweyo kuninzi lwabapheki kunye nabantu abathanda ukutshisa ubushushu obuphezulu.

Yi-100% ye-GMO-free (i-genetic modified organism) kwaye iphezulu kwi-antioxidant ebizwa ngokuba yi-oryzanol eyaziwa njengehlisa i-cholesterol.

I-oyile inendawo ephezulu yomsi eyi-254 ° C, eyenza ikulungele ukupheka kobushushu obuphezulu njengokufryisa okunzulu, ukuvuselela kunye nokugungxula.

Ioyile ye-rice ye-bran evela eTophe ityebile ku-vitamin E kwaye inokusetyenziswa nakwisikhumba neenwele ngokunjalo.

Jonga amaxabiso akutshanje kunye nokufumaneka apha kwiAmazon

Yintoni ekufuneka ujonge kuyo xa uthenga ioyile yamasebe erayisi

Zininzi izinto ekufuneka uzithathele ingqalelo xa uthenga ioyile yeerayisi xa upheka okanye ulusu. Kodwa ezi zinto ziphambili zibandakanya:

Indawo yomsi

Inqaku lomsi weoyile yokupheka bubushushu apho ioyile iyeka ukubila kwaye iqale ukuvelisa umsi.

Ngelixa ioyile yeceke yeoyile ngokwendalo inendawo ephezulu yomsi, abanye abavelisi banokongeza ukukrexeza ukwandisa inqanaba. Isimo esifanelekileyo siphakathi kwe-230 ° C kunye ne-250 ° C.

Uzinzo

Eyona oyile ilungileyo yeoyile ye-rice ihlala izinzile nasemva kokupheka phantsi kobushushu obuphezulu. Ke, kuya kufuneka unqume uzinzo, oko kukuthi; ukuxhathisa yayo igcwala.

Ukuba ujonga iincasa zaseJapan ezimangalisayo kufanelekile funda malunga nalo mxube we-furikake. Unokongeza oko kwiitya zakho zencasa ye-umami emnandi kunye netyuwa kwaye ukongeza kancinci ngexesha elinye.

Jonga incwadi yethu entsha yokupheka

Iiresiphi zosapho zikaBitemybun ezinesicwangciso esipheleleyo sokutya kunye nesikhokelo seresiphi.

Yizame simahla nge Kindle Unlimited:

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UJoost Nusselder, umsunguli weBite My Bun ngumthengisi wentengiso, utata kwaye uthanda ukuzama ukutya okutsha ngokutya kwaseJapan entliziyweni yomnqweno wakhe, kwaye kunye neqela lakhe ebesenza amanqaku anzulu ebhlog ukusukela ngo2016 ukunceda abafundi abathembekileyo kunye neeresiphi kunye neengcebiso zokupheka.