Basmati Rice Yakagwinya Here?

Zvemukati

• Nutrition chokwadi
• Zvichida hutano hunobatsira
• Yakaderera mune arsenic
• Dai wakapfumiswa
• Mimwe mhando zviyo zvizere
• Zvichida kudzikira
• Basmati vs. mamwe marudzi emupunga
• Chinokosha

Isu tinosanganisira zvigadzirwa zvatinofunga zvinobatsira kuvaverengi vedu. Kana iwe ukatenga kuburikidza nehukama pane ino peji, isu tinogona kuwana diki komisheni. Heano maitiro edu.

Basmati mupunga imhando yemupunga unowanikwa muIndia neSouth Asia chikafu.

Inowanikwa mune ese machena uye ebrown marudzi, inozivikanwa neayo nutty kunhuwirira uye kunhuhwirira kunofadza.

Zvakadaro, iwe ungangoda kuziva kana uyu mupunga wezviyo wakareba uine hutano uye kuti unofananidzwa sei nemamwe marudzi emupunga.

Chinyorwa ichi chinonyatso tarisa basmati mupunga, ichiongorora zvinovaka muviri, hutano hunobatsira, uye chero kuderera.

Nutrition chokwadi

Kunyangwe izvo zvinovaka muviri zvichisiyana zvichibva parudzi rweiyo basmati, yega yega inoshumirwa kazhinji yakakwira mu carbs uye macalorie, pamwe ne micronutrients yakaita folate, thiamine, uye selenium.

Imwe kapu (163 gramu) yemucheka wakabikwa chena webasati une ():

• Makorori: 210
• Mapuroteni: 4.4 magiramu
• Mafuta: 0.5 magiramu
• Carbs: 45.6 magiramu
• Fiber: 0.7 magiramu
• Sodium: 399 mg
• Tsamba: 24% yeiyo Mazuva ese Kukosha (DV)
• Thiamine: 22% yeiyo DV
• Selenium: 22% yeiyo DV
• Niacin: 15% yeiyo DV
• Mhangura: 12% yeiyo DV
• Iron: 11% yeiyo DV
• Vhitamini B6: 9% yeiyo DV
• Zinc: 7% yeiyo DV
• Phosphorus: 6% yeiyo DV
• Magnesium: 5% yeiyo DV

Mukuenzanisa, brown brown basmati mupunga wakakwira zvishoma mumacalorie, carbs, uye fiber. Inopawo mamwe magnesium, vitamin E, zinc, potasium, uye phosphorus ().

Basmati mupunga unowanzo kuve wakakwira mu carbs uye micronutrients senge thiamine, folate, uye selenium.

Zvichida hutano hunobatsira

Basmati mupunga inogona kuve yakabatana neakawanda akati wandei mabhenefiti ehutano.

Yakaderera mune arsenic

Inofananidzwa nemamwe marudzi emupunga, basmati inowanzo kudzikira mune arsenic, simbi inorema inogona kukuvadza hutano hwako uye inogona kuwedzera njodzi yako yeshuga, matambudziko emwoyo, uye mamwe maronda ().

Arsenic inowedzera kuunganidza yakawanda mupunga kupfuura zvimwe zviyo, izvo zvinogona kunyanya kuve zvine chekuita neavo vanodya mupunga nguva dzose ().

Nekudaro, zvimwe zvidzidzo zvakawana kuti basmati mupunga unobva kuCalifornia, India, kana Pakistan une mamwe emhando dzakadzika kwazvo dzearsenic, zvichienzaniswa nemamwe marudzi emupunga ().

Kupfuurirazve, zvinofanirwa kucherechedzwa kuti mhando yemupunga wakasviba inowanzo kuve yakakwira mune arsenic kupfuura mupunga muchena, sezvo arsenic inoungana mune yakaoma yekunze bran.

Dai wakapfumiswa

Muchena basmati mupunga unowanzo goneswa, zvichireva kuti zvimwe zvinovaka muviri zvinowedzerwa panguva yekugadzirisa kubatsira kusimudzira kukosha kwehutano.

Izvi zvinogona kuita kuti zvive nyore kuzadzisa zvaunoda zve akasiyana mavitamini akakosha uye mamineral.

Kunyanya, mupunga uye zvimwe zviyo zvinowanzo gadziridzwa ne iron uye B mavhitaminzi senge folic acid, thiamine, uye niacin ().

Mimwe mhando zviyo zvizere

Brown basmati mupunga inoonekwa seye chibage chakazara, zvichireva kuti ine zvese zvikamu zvitatu zvetsanga - utachiona, branisi, uye endosperm.

Mbeu dzese dzakabatana nezvakawanda zvehutano zvinobatsira. Semuenzaniso, ongororo ye makumi mana neshanu yakasungirwa kudya kwese kwezviyo kune njodzi yakaderera yechirwere chemwoyo, gomarara, uye kufa nguva isati yakwana ().

Kumwe kuongorora kwakabatanidza kudyiwa kwese kwezviyo zvakakwana, kusanganisira mupunga wakasviba, ine njodzi yakaderera yerudzi rwechipiri chirwere cheshuga ().

Zvakare, chidzidzo chevhiki-sere muvanhu makumi masere chakawana kuti kutsiva tsanga dzakanatswa nezviyo zvakadzikisa huwandu hweanomiririra ().

Basmati yakadzika muassenic kupfuura mamwe marudzi emupunga uye inowanzo kusimbiswa nemavhitamini akakosha uye mamineral. Brown basmati inoonekwawo seyese yakazara.

Zvichida kudzikira

Kusiyana nebasmati yebhuruu, chena basmati inzara yakanatswa, zvichireva kuti yakabviswa michero yakawanda yakakosha panguva yekugadzirisa.

Zvimwe zvidzidzo zvinoratidza kuti kudya tsanga dzakakwenenzverwa kunogona kukanganisa kudzora kweshuga muropa uye kunogona kusangana nenjodzi yakakwira yerudzi rwechipiri chirwere cheshuga (,).

Zvakare, chidzidzo mune vanhu vanopfuura zviuru gumi chakabatanidza mapatani echikafu aisanganisira mupunga muchena kune njodzi huru yekufutisa ().

Pamusoro pezvo, kudzidza mu26,006 vanhu kwakabatana chena mupunga kunwa nenjodzi yakanyanya yemetabolic syndrome, iri boka remamiriro anogona kuwedzera njodzi yako yechirwere chemwoyo, sitiroko, uye mhando 2 chirwere cheshuga ().

Izvi zvinogona kukonzerwa nemucheka mutsvuku wakakwira huwandu hwe carbs uye yakaderera huwandu hwefiber uchienzaniswa nemupunga wakasviba.

Naizvozvo, nepo chena basmati mupunga inogona kunakidzwa zvine mwero, brown brown basmati inogona kunge iri nani zvirinani sarudzo kune hutano hwako.

Mbeu dzakanatswa senge chena basmati mupunga dzinosanganisirwa nenjodzi yakakwira yerudzi rwechipiri chirwere cheshuga, kufutisa, uye metabolic syndrome. Ngekudaro, ivo vanonyanya kudyiwa zvine mwero.

Basmati vs. mamwe marudzi emupunga

Basmati mupunga unofananidzwa nedzimwe mhando dzebhuruu kana chena mupunga maererano nehutano.

Kunyangwe hazvo miniti misiyano inogona kuvapo mucalori, carb, protein, uye fiber kuverenga pakati pemhando dzakasiyana dzemupunga, hazvina kukwana kuita musiyano mukuru.

Izvo zvakati, basmati inowanzo chengeta arsenic shoma, izvo zvinogona kuita kuti ive sarudzo yakanaka kana mupunga chiri chikafu mukudya kwako ().

Semupunga wezviyo wakareba, wakareba uye mutete kupfuura mhando dzezviyo zvipfupi.

Iyo nutty, maruva kunhuhwirira uye yakapfava, fluffy mameseji anoshanda mushe mune zhinji dzeAsia neIndia ndiro. Icho chisarudzo chakasarudzika chemupunga puddings, pilafs, uye madhiri madivi.

Basmati mupunga une hutano hwakaenzana nemamwe marudzi emupunga asi unozvirumbidza neassenic shoma. Iyo yakasarudzika kuravira, kunhuwirira, uye magadzirirwo zvinoita kuti ive yakanaka mutambo weAsia chikafu.

Chinokosha

Basmati inonhuhwirira, mupunga wezviyo wakareba uyo wakaderera mune arsenic kupfuura mamwe marudzi emupunga. Iyo dzimwe nguva inowedzeredzwa neakakosha mavitamini uye mamineral.

Inowanikwa mune ese machena uye ebrown mhando.

Pese pazvinenge zvichibvira, iwe unofanirwa kusarudza brown basmati, sezvo tsanga dzakanatswa senge jena jena dzinosanganisirwa neakawanda asina kunaka hutano mhedzisiro.

Tenga bhururu yebasmati mupunga online.