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ʻO Rice (Oryza sativa) kahi hua cereal starchy e pili ana i ka ʻohana Poaceae. ʻO ka raiki ka ʻai nui i maʻa mau ʻia e ka mea i ʻoi aku i ka hapalua o ko ka honua heluna ma muli o ka loea a me ka loaʻa [1] . Loaʻa kahi laiki i kahi ʻano palupalu, a momona, hiki iā ia ke kāwili ʻia me nā mea ʻono a me nā mea ʻono, hoʻohui i nā mea i nā meaʻai e like me nā kopa, nā salakeke, a me nā casseroles, a mahalo i nā pā like ʻole.
Loaʻa nā laiki i nā ʻano, nā nui a me nā kala. Aia nā ʻano laiki like ʻole. Eia kekahi o nā ʻano laiki maʻamau.
• Laiki palaunu - He ʻano laiki palaoa āpau i kiʻekiʻe i nā meaʻai ma mua o ka laiki keʻokeʻo.
• Laiki Basmati - He ʻano laiki lōʻihi kēia e loaʻa ana kahi ʻono ikaika a me ka ʻaʻala.
• Laiki Jasmine - He ʻano palaoa lōʻihi o ka laiki ʻaʻala (ʻike ʻia hoʻi me ka laiki ʻaʻala) he ʻaʻala ʻokoʻa a me kahi ʻala.
• Laiki keʻokeʻo - Hoʻonohonoho ʻia a hoʻonani ʻia ka laiki i loaʻa ka husk, bran a me germ i hoʻololi i ka mea ʻono, ʻano a me ke ʻano o ka laiki.
• Laiki ʻeleʻele - Kapa ʻia ia he laiki pāpā a ʻulaʻula hoʻi kahi i loaʻa kahi ʻono ʻoluʻolu, nutty a me ke ʻano chewy.
• Laiki ʻulaʻula - kekahi ʻano laiki ʻē aʻe i loaʻa iā ia ka husk ʻulaʻula. Loaʻa i kahi laiki ʻulaʻula kahi mea ʻono momona a hoʻopau pinepine ʻole ʻia a hapa hapa paha.
• Laiki Arborio - He raiki palaoa pōkole kēia e hoʻohana mau ʻia i nā kuke Italia.
• Laiki momona - Ua kapa ʻia kēia he laiki lāliʻi no ka mea hele a palu ke kuke. He laiki laiki liʻiliʻi ia e hoʻohana mau ʻia i nā kīʻaha ʻAsia.
ʻO nā laiki laiki i makemake nui ʻia ʻo ka laiki ʻeleʻele a me ka laiki keʻokeʻo. Eia nō naʻe, he laiki palaoa kahi meaʻai palaoa āpau i loaʻa i ke kaulana ma muli o kāna waiwai waiwai nui e hāʻawi pū ana hoʻi i kahi ʻano o nā pono olakino ke hoʻohālikelike ʻia i ka laiki keʻokeʻo. I kēia ʻatikala, e kamaʻilio mākou e pili ana i nā ʻano meaʻai a me nā pono olakino o ka laiki ʻeleʻele a me nā papahele laiki brown no ka pohō kaumaha.
He aha ka Rice Brown?
ʻO ka laiki Brown kahi palaoa holoʻokoʻa i hoʻomaʻemaʻe ʻole ʻia a pau ʻole. Loaʻa kēia ʻano laiki i ka hemo ʻana i ka hull (kahi uhi pale paʻakikī) e waiho nei i ka ʻāʻī a me ka germ i piha i nā meaʻai [elua] ʻokoʻa ka laiki keʻokeʻo, kahi i hoʻoneʻe ʻia kona kino, ʻāʻī a me kāna germ, a laila lilo ka waiwai o nā meaola.
Waiwai Nutritional Rice Brown
100 g o ka laiki palaunu i loaʻa ka ikaika 82 kcal a loaʻa pū kekahi iā lākou:
• 1.83 g protein
• 0,65 g huina lipid (momona)
• 17.05 g mau huaʻalea
• 1.1 g puluniu
• 0.16 g kō
• 2 mg calcium
• 0.37 mg hao
• 3 mg sodium
• 0,17 g nā waikawa momona, huʻa piha
Nā Pōmaikaʻi olakino o ka Rice Brown
1. Kōkua i ka hōʻemi kino
Loaʻa i ka laiki Brown kahi nui o ka fiber. ʻO ka ʻai ʻana i ka pulupuluʻai e kōkua ai i ka hoʻopiha ʻana i kou ʻōpū no ka manawa lōʻihi a pale i ka ʻiʻina ʻole o ka meaʻai. Kōkua kēia i ka lilo ʻana o ke kaupaona no ka mea ʻo ka fiber ka mea makemake maoli i ka suppressant [3] .
Ua hōʻike ʻia nā noiʻi i kaupaona ʻia nā wahine e ʻai i nā laha holoʻokoʻa holoʻokoʻa i ka hoʻohālikelike ʻia i nā wahine i ʻai i nā ʻano hua liʻiliʻi [4] .
2. Paipai i ke olakino puʻuwai
ʻO ka laiki Brown he kiʻekiʻe i ka fiber a me nā mea kanu i kapa ʻia he lignans e hiki ke kōkua i ka hōʻemi ʻana i nā pae kolesterol a hoʻohaʻahaʻa i ka makaʻi o ka maʻi puʻuwai. Ua hōʻike ʻia kahi noiʻi ʻana i ka ʻai ʻana i nā hua āpau e like me ka laiki ʻeleʻele e hoʻomaikaʻi ai i ka hana cardiovascular a me ka metabolic [5] . Eia kekahi, ua hōʻike ʻia kahi noiʻi ʻē aʻe e hiki i ka ʻai ʻana i nā lūlū holoʻokoʻa ke hoʻēmi i ka makaʻu o nā maʻi puʻuwai [6] .
3. Kaohi i ka maʻi kō
ʻO ka laiki Brown kahi meaʻai glycemic haʻahaʻa (GI) haʻahaʻa, hiki ke pale i ka makaʻu o ka maʻi diabetes type 2 [7] . ʻO ke ana ʻo Glycemic kahi ana o ka wikiwiki a lohi paha o ka lawe ʻia ʻana o ka meaʻai a me ka nui o kā lākou hāpai ʻana i nā kiʻekiʻe o ke kō i ke kino. Hoʻokomo koke a lawe ʻia nā meaʻai GI kiʻekiʻe, e hoʻoulu ana i ke kō kō a me nā meaʻai GI haʻahaʻa e lawe mālie a ʻaʻole e hāpai i kāu mau kō kō kō.
Hoʻohālikelike kahi noiʻi i nā hopena hoʻohaʻahaʻa glucose glucose o ka laiki ʻeleʻele a me ka laiki wili. Ua hōʻike ʻia nā hualoaʻa he nui nā nui o ka fiber dietary fiber, acid acid, polyphenols a me ka aila i mea maikaʻi no nā mea maʻi diabetic ma mua o ka raiki wili. [8]
4. Kāohi i nā maʻi maʻi
ʻO ka laiki Brown kahi kumu maikaʻi loa o nā antioxidant i hiki ke hoʻemi i ka makaʻu o kahi ʻano olakino olakino e like me ka maʻi puʻuwai coronary, maʻi maʻi maʻi, maʻi ʻaʻai, nā maʻi maʻi, nā maʻi hanu a me ka maʻi kō. [6] .
5. Hoʻonui i ke olakino digestive
ʻO ke ʻili o ka fiber i kōkua i ka laiki pala i ka hoʻoponopono ʻana i ka neʻe ʻana o ka ʻōpū. Ua hōʻike ʻia kahi noi i paʻi ʻia i ka Ka Pai no ʻEpekema Meaʻai nā hopena o ka laiki ʻeleʻele a me ka laiki keʻokeʻo i ka wā o ka digestion. Ua kuhikuhi ʻia ka noiʻi ua hiki i ka papa bran ma ka laiki brown ke hoʻomaikaʻi i ka digestion a kōkua i ka neʻe ʻana o ka ʻōpū [9] .
6. Hoʻoikaika i ka palekana
Nui ka momona o ka laiki Brown i nā wikamina pono, nā minelala a me nā hui phenolic e kōkua i ka hoʻoikaika ʻana i kāu ʻōnaehana pale a hoʻonui i ka hiki ke hakakā i nā maʻi.
7. Mālama i ke olakino iwi
Loaʻa i ka laiki Brown kahi nui o ka calcium, kahi mineral pono e koi ʻia e kūkulu i nā iwi ikaika a olakino a me nā niho. Pale ka kalipuna i ka makaʻu o ka osteoporosis a me nā maʻi iwi ʻē aʻe.
8. Kākoʻo i ka ʻōnaehana ʻōnaehana e holo nei
Hiki i ke laiki brown ke kōkua i ka hana kūpono o ka ʻōnaehana hopohopo ma muli o ke kū o ka hao i loko. ʻO ka hao kahi mineral koʻikoʻi e pono ai no ka hana nerve pono-pale ia i nā maʻi o ka lolo [10] .
9. Maikaʻi no nā makuahine lactating
Ua hōʻike ʻia nā noiʻi ʻana i nā makuahine lactating nāna i hoʻopau i ka laiki ʻeleʻele germination i hoʻohaʻahaʻa i ke kaumaha, ka huhū a me ka luhi, e hopena ana i ka hōʻemi ʻana i nā haunaele o ka naʻau. Eia kekahi, ʻo ka ʻai ʻana i ka laiki ʻeleʻele i hoʻonui ai i ka palekana ma waena o nā makuahine lactating [umikumākahi] .
10. Hiki ke mālama i ka maʻi ʻaʻai
Ua hōʻike ʻia nā noiʻi i nā ʻikena laiki ʻeleʻele me nā kiʻekiʻe kiʻekiʻe o ka gamma-aminobutyric acid (GABA) hiki ke hoʻopau i ka ulu ʻana o nā leukemia cancer cells a hoʻoweliweli i ka make ʻana o ka pūnaeho maʻi maʻi. [12] . Ua hōʻike ʻia kahi noiʻi ʻē aʻe i ka hiki ʻana o phenol i ka laiki palaunu ka mana hiki ke hoʻopau i ka ulu ʻana o ka umauma a me nā kolamu maʻi ʻaʻai kolona i nā kānaka. [13] .
11. Kāohi i nā maʻi neurodegenerative
ʻO ke kū ʻana o ka gamma-aminobutyric acid (GABA) i ka germine brown rice i hōʻike ʻia e loaʻa nā hopena neuroprotective e kūʻē i nā maʻi neurodegenerative e like me ka maʻi Alzheimer a me ka maʻi ʻo Parkinson. [14] .
12. Manuahi o ka gluten
ʻAʻohe o ka gluten ka laiki Brown, kahi mea e lilo ai i meaʻai kūpono no ka poʻe gluten-sensitive. ʻAʻole hiki i ka poʻe e ʻeha nei i ka maʻi celiac ke ʻai i nā meaʻai i loko o ka gluten e like me ka palaoa, ka bale a me nā meaʻai no ka rai e like me ka gluten e hoʻoulu ai i kahi pane pale e hōʻino ai i ka ʻōpū liʻiliʻi. [umikumālima] .
Nā ʻaoʻao ʻaoʻao o ka Rice Brown
Aia maoli ʻo Arsenic i ka lepo a me nā meaʻai e like me ka laiki, nā mea ʻai a me nā hua ʻē aʻe i loaʻa ka arsenic. Loaʻa i ka laiki Brown ka 80 pakeneka o ka arsenic inorganic no ka mea he papa germ kona, kahi e waiho nei i kahi nui o nā arsenic inorganic [16] . No laila, aʻoaʻo e ʻai i ka laiki palaunu i nā mea liʻiliʻi.
Ehia mau Rice Brown e ʻai ai i kahi lā?
Pono nā mākua olakino e ʻai i ke kīʻaha i hoʻokahi kīʻaha raiki ʻeleʻele i kēlā me kēia lā.
Nā ala e hoʻohui ai i ka raiki Brown i kāu papaʻai
• hoʻomākaukau i kahi pola laiki i piha me nā laiki ʻeleʻele me nā mea kanu i kālua ʻia.
• Hiki iā ʻoe ke ʻai i ka laiki ʻeleʻele me nā hua manu, ʻiʻo a i ʻole ka lihi no ka ʻaina awakea.
ʻōlelo no ke kōkua ʻana i nā poʻe ʻē aʻe
• Hulu i ka laiki ʻeleʻele me nā mea kanu a me ka aila ʻoliva a lilo ia i ʻaoʻao ʻaoʻao.
• E hoʻomoʻi i ka laiki ʻeleʻele i kāu hoʻomoʻai ʻana i ka sup.
• Hana pudding laiki me ka laiki palaunu .
• E hana i ka laiki ʻeleʻele a me nā mea kanu pī ʻeleʻele i ka home.
• E hoʻohana i ka laiki ʻeleʻele i kāu mau papa hana curry.
Nā ʻAina Rice Brown No ka Lilo Lilo
ʻO ka pilaf laiki palaunu me ka ʻakaʻakai a me ka kulina [17]
Nā Pono:
• 1 aila ʻaila ʻoliva
• ½ kīʻaha i nā hua kulina hou
• ½ kīʻaha ʻokiʻoki
• ½ kīʻaha laiki ʻeleʻele
• 1 ¼ mau kīʻaha moa moa
Hana:
• I loko o kahi kōpena e hoʻowela ai i ka aila ʻoliva.
• Pākuʻi i ka palaoa a me ka ʻaka, a kāwili no ma kahi o ʻelima a ʻehiku mau minuke a hiki i ka manawa e pala ai.
• Hoʻohui i ka laiki ʻeleʻele a hoʻowali maikaʻi.
• Pākuʻi i ka moa moa iā ia a hoʻolapalapa.
• Uhi i ka ipu hao a hoʻohaʻahaʻa i ka wela.
• Kuke no ma kahi o 45 mau minuke a palupalu ka laiki.
Saladi laiki brown
Nā Pono:
• 200 g laiki palaunu palaoa lōʻihi
• 1 ka pepa ʻulaʻula
• 1 ka pepa ʻōmaʻomaʻo
• ʻokiʻoki ʻia nā aniani 4
• 2 mau ʻōmato
• ʻokiʻoki 2 sīwī pāhiri
• ʻokiʻoki ʻia nā kālika kālika he 2-3
• lemona
• 2 aila aila ʻoliva
• ka paʻakai a me ka pepa ʻeleʻele e ʻono ai
Hana:
• ʻO ka mea mua, holoi a holoi i ka laiki a laila kuke i ka laiki.
• Ma hope o ka kuke ʻana o ka laiki, holoi i ka wai anuanu a ʻae ia e anuanu.
• Wehe i nā ʻanoʻano mai nā pepa a ʻokiʻoki lahilahi.
• ʻokiʻoki i nā ʻōmato i loko o nā pā a kāwili i nā mea kanu i hoʻomākaukau ʻia me ka laiki i hoʻomoʻa ʻia.
• I loko o kahi pola, kaomi i ka wai o ka lemona a kāwili iā ia me ka aila ʻoliva, ka paʻakai a me ka pepa ʻeleʻele. Pākuʻi i kālika iā ia a hui maikaʻi.
• E ninini i kēia hui ʻana ma luna o ka saladi laiki a hoʻoulu mālie [18] .
