Maoriro muRic uye Health Health Benefits
Murairi ihwo huyo hunotapira hunoshandiswa sechinhu chakakosha chinoshandiswa nehafu yehafu yevanhu vepasi rose, zvikurukuru muchikamu nekuda kwehuwandanisi hwehwo uye kukwanisa kushandura kune chero kunakidza uye kuunganidza. Kuita sechinhu chakakosha muzvipfeko mumhando ipi zvayo yekudya, mupunga une chewiness uye unhu hwakasvibirira hunowedzera chikafu chekudya uye kunopedza marudzi akawanda ezvirongwa zvekudya.
Mukuwedzera, mupunga chinhu chisina kutengesa zvekudya.
Yese mupunga inenge yakasvibirira uye yakazara-zviyo nebazi rakanamatirwa. Mucheka wakachena unoberekwa nepamusoro. Munguva yehuwandu hwebasa, zviyo zvinopfuura nemumashini iyo yakakungurutswa uye bran rinonyatso "yakarongedzwa" kubva, ichisiya kernel chena yakanyatsogadzirwa. Izvi zvinoita kuti zviyo zviitwe, zvakanatswa zviyo uye hazvisati zviri zviyo zvakakwana. Kufambidzana kunoderedzawo nguva yekubika uye kunowedzera hupenyu hwemafuro ezviyo. Yese-zviyo bhino jisi ine rega fiber , vitamine, nemaminera.
| White Rice, Medium Grain Nutrition Facts | |
|---|---|
| Kushumira Kukura 1 mukombe yakabikwa (186 g) | |
| Per Serving | % Daily Value * |
| Calories 242 | |
| Maorikiti anobva kuFat 4 | |
| Total Fat 0.4g | 1% |
| Saturated Fat 0.1g | 1% |
| Polyunsaturated Fat 0.1g | |
| Monounsaturated Fat 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Potassium 53.94mg | 2% |
| Carbohydrates 53.2g | 18% |
| Dietary Fiber 0.6g | 2% |
| Sugars 0g | |
| Protein 4.4g | |
| Vitamini A 0% · Vitamin C 0% | |
| Calcium 0% · Iron 34% | |
> * Kubva pane 2 000 kemari yezvokudya | |
Murairi unofungidzirwa semudziyo wakasimba wemakhahydrates. Kana uri kuverenga makhaidhaidhidhi eeshuga kana kuti yakaderedza-gidhaidhadhi kudya, unoda kunyatsotarisa chikamu chako chikamu.
Health Health Benefits of Rice
Zvichienderana nemhando yemucheka waunosarudza, mupunga unogona kushanda sechinhu chakanaka chechivhitamini, thiamin, niacin, riboflavin, fiber, uye iron .
Ripira inopawo maitiro akanaka kwazvo emanganese uye magnesium. Kugadziridzwa mupunga ane vitamini uye amaminera akawedzerwa shure mushure mekugadziridzwa.
Thiamin B vitamin B inobatsira ne-carbohydrates metabolism. Magnesium ndiyo yakagadzirwa nemapfupa anobatsira mumazana emagadzirirwo e enzyme anobatanidzwa mukushandiswa kweDNA nemapuroteni uye inotarisirwa kuti yakwanise kugadziriswa nehutachiona uye kushungurudzika kwemisungo. Manganese inhengo ye antioxidant enzyme iyo inobatsira mu carbohydrate uye protein metabolism.
Mucheka weBruce anopa mavitamine akawanda kupfuura nguva dzose mucheka mutsvuku. Mukuwedzera kune thiamin uye magnesium, rizi rakasviba rine selenium, iyo inokonzera utachiona hunoita uye inokosha mune antioxidant enzymes. Mucheka weBruce ane kasvika kanomwe kune fiber kupfuura mucheka mutsvuku. Imwe kapu yemucheka mutsvuku wegorosi yakagadzirwa ane 0,5 gramu e fiber, asi imwe kapu yemucheka mutsvuku yakagadzirwa ine 3.5 gramu ye fiber. Pakuputi, rizi yakasviba ine 25 makirii mashoma uye magiramu manomwe mashoma emakrohydrates kupfuura white rice.
Mhando
Mhando yemupunga inogoverwa muzvikamu zvichienderana nehukuru hwembeu. Murairi inogona kuva yakareba-zviyo, midhi-zviyo, kana kuti zvishoma-zviyo. Pakati pemhando dzakasiyana siyana, kunewo marudzi akasiyana ekugadzirisa.
Kushandurwa murazi, somuenzaniso, kunotsvaga kubvisa iyo yakashambasi yepamusoro.
Izvo zvinoita kuti zvive nyore kupeta nemaitiro ezvigadzirwa nemaoko. Kushandurwa mupunga kunowedzera mishonga uye inogadzira zvishoma zvishoma kudarika mhepo yakachena yemucheka.
Instant kana kuti nekukurumidza kubika jisi, kune rumwe rutivi, yakagadzirirwa zvizere uye inotanga kupisa. Izvi zvinogadzirisa zvimwe zvezvimiti uye tambo asi zvinoita kuti ive yakakurumidza kubika mupunga.
Heano mamwe emhando dzakawanda dzinonyanya kuzivikanwa dzehuponi jisi:
- Arborio rice , inozivikanwa se risotto, ihope shomanene yeiri mucheche ine unhu hwakanaka. Inoshandiswa mumidziyo yeItaly.
- Sticky rice ndeyedu mupfuti wezviyo unoshandiswa mune zvakawanda zveAsia cuisines. Iyo inozivikanwawo seguta rinokonzera kana rute rakanaka. Iyo inogona kuva ivhu muupfu uye inoshandiswa kune dumplings uye inoshandiswa pakuita mupunga wevhiniga uye Japenese nekuda.
- Murairi weBruce ndeyeuwandu hune huwandu hwezviyo huzhinji hunotora nguva yakareba kuti ugadzike kupfuura mucheka mutsvuku.
- Basmati rice neJasmine rice ndezvimwe zviyo zvezviyo zvakasiyana-siyana zvine ruvara rwekunaka uye zvinonhuwira.
- Mucheka wemizambiringa ndiyo mbeu yemutsanga usina kubatana-wakafanana nemuti wemvura. Inowanzoshandiswa sechidimbu chekudya uye ine mavitamini akawanda, mineral, uye fiber kupfuura mavara machena mutsvuku.
- Mucheka wepecan wechipupuri ndeyepurogiramu yakasiyana-siyana yemupunga ine nutty flavor uye inonhuhwirira yakawanda.
Rice uye Metabolism
Murairi unogona kuiswa mune zvirongwa zvakawanda zvekudya, kunyange izvo zvinorega makoriki nemahydrohydrates. Chinokosha chekudya mupunga ndechekutarisira chikamu chako. Imwe yekushumira yeripisi yakabikwa inenge imwe yechitatu mukombe. Kana mucheri ari kushandiswa semugove wega pazvokudya zvako, chinangwa chekuchengeta chikamu chako kusvika panenge zviviri kubva muzvitatu mukombe kusvika matatu-yechina mukombe wakabikwa mupunga.
Kudya muto muhomwe yakawanda kunogona kutungamirira kune yakanyanyisa koriori uye gorojidheti inoshandiswa. Carbohydrates inoshandiswa kuva glucose mumuviri uye chero chipi zvacho chakawedzerwa chakachengetwa semafuta. Yakanatswa, yakagadzirwa nemakrohydrates inogona kukonzera shuga yeropa kusimuka nokukurumidza, zvichiita kuti kuwedzerwa kwezinga re insulin kuite. Kune vanhu vane chirwere cheshuga kana kuti insulin kushorwa, izvi zvinogona kuva zvinetso. Nheve-tsanga yemupunga inowedzera kuva nechepamusoro yeglycemic index kupfuura yakakura-zviyo, zviyo-zviyo, uye ruvara ruvara. Izvi zvinoreva kuti inomutsa sutu yeropa nokukurumidza.
Kusarudza nekuchengetedza Rice
Sarudza zviyo zviyo zvakasvibirira mupunga kana zvichibvira sezvo ine fiber, vitamini, nemaminera. Iyo branhisi ichiri kuiswa uye mbeu inenge isina kumira. Dzivisa rizi rinokurumidza kana kuti nokukurumidza kana zvichibvira sezvo rudzi urwu rwejunga ruchibvisa zvimwe zvezvibereko uye tambo.
Chengetai jisi jena mumudziyo wakachengetedzeka munzvimbo yakaoma, yakaoma. Pachando chema 70 F kana pasi, mupunga unogona kuchengetwa kwemakore gumi kana kupfuura. Boro reRussia rinogona kuchengetwa kwemwedzi inenge mitanhatu munzvimbo yakanyorova yakaoma, asi kana ukaiisa mufiriji icharamba ichiita gore rimwechete.
Kana imwe rizere yakagadzirwa, igadzire muirijiji uye ushandise mumazuva matatu kusvika mana. Iwe uchaziva kana rizi rako rakaenda rakaipa kana rakaoma uye rakaoma kana kana ine furo isingafadzi.
Nzira Dzakanaka Dzakagadzirira Muchere
Yakawanda yomuRigeria yakagadzirwa mupunga yakachena uye isina mahwanda. Iyo haifaniri kuve yakanatswa kunze kwekuti purogiramu inokurudzira rinsing kana kutumbuka.
Izvo zviyero zviyero zvekubika jisi ndezvikamu zviviri mvura imwe chikamu mupunga. Zvisinei, izvi zvinogona kusiyana zvichienderana nezvakasiyana-siyana uye rudzi rwemupunga. Chengeta papepa yepaiti yezvinonyatsotungamirirwa. Imwe mukombe wejisi risina mbiriso, isina kubviswa kazhinji inobereka zvinenge zvitatu kusvika kune zvina mumikombe yakabikwa.
Shandisa mupunga sechidimbu chechidimbu, pamwe nemiriwo kana kuti kubatsiridza mashizha, maketheni, uye mishonga. Murairi unogonawo kushandiswa pakuita puddings, chingwa, kana sekuwedzera kune saladi.
Shoko Rinobva
Murairi isiri yeguten-isina zviyo uye naizvozvo yakave yakakurumbira pakati pevaya vari kudzivisa zviyo zvegorosi. Kana ukasarudza rizi rakasvibirira rakakwirira mu fiber uye muchero wezvikamu zvishoma, inogona kuva chikamu chekudya kwakanaka.
> Sources:
> Glycemic Index uye Diabetes. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.
> Labensky SR, Hause AM, Martel P. Pakubika: Bhuku reMabhuku eCulinary Fundamentals . Boston: Pearson; 2015.
> Micronutrients for Health . Linus Pauling Institute. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Kuchengeta Zviyo Zvose. Whole Grain Council. http://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains
> White Rice. Extension Utah State University. http://extension.usu.edu/foodstorage/htm/white-rice/