Chii chinonzi Basmati Rice? Benefits, Kukuvadza uye Nutritional Value

basmati mupungaIri rudzi rwemupunga unowanzoshandiswa muIndia neSouth Asian cuisine. Indian mupunga Iyo inozivikanwawo seyakachena uye yakasvibirira yakasiyana-siyana, uye inozivikanwa nekunhuhwirira kwayo kunonaka uye kunhuhwirira kunofadza.

Zvakanaka Mupunga weBasmati une hutano here?? Ndeapi maitiro ebasmati mupunga?? Hedzino mhinduro dzinogadzira musoro wechinyorwa…

Ndedzipi Mhando dzeBasmati Rice?

Kazhinji marudzi maviri basmati mupunga iripo; chena uye shava.

white basmati mupunga

white basmati mupungaInogadzirwa nekubvisa chikamu chekunze chezviyo, chinonzi bran. Iyo ine hutano hushoma kupfuura iyo brunette dzakasiyana.

Brown basmati mupunga

Brown basmati mupunga is a whole grain. Bran ine hutano sezvo ine chikafu chefiber uye mafuta acids.

Chii chinonzi Nutritional Value yeBasmati Rice?

Izvo chaizvo zvemukati zvemukati, basmati mupunga Zvichienderana nerudzi, kushanda kwega kwega kunowanzopa makhahydrates nesimba, pamwe nefolate, thiamine uye. selenium Iyo yakakwirira mu micronutrients yakadai

Kapu imwe (163 gramu) Nutritional content yeyakabikwa chena basmati mupunga zviri sezvinotevera:

Calories: 210

Mapuroteni: 4.4 gramu

Mafuta: 0,5 gramu

Carbs: 45.6 gramu

Fiber: 0.7 gramu

Sodhiyamu: 399 mg

Folate: 24% yeDaily Value (DV)

Thiamine: 22% yeDV

Selenium: 22% yeDV

Niacin: 15% yeDV

Mhangura: 12% yeDV

Iron: 11% yeDV

Vitamin B6: 9% yeDV

Zinc: 7% yeDV

Phosphorus: 6% yeDV

Magnesium: 5% yeDV

Kupikisa izvi, brown basmati mupungayakakwira zvishoma mumakoriyori, carbs, uye fiber. Kuwedzera magnesium, vitamini E, zincInopa potassium uye phosphorus.

Ndeapi Mabhenefiti eBasmati Rice?

Icho chikafu chine utano kumoyo

basmati mupungaIcho chikafu chakanakisa chemoyo sezvo chine mafuta akaderera. Kuderera mumafuta akazara kunoita kuti mwoyo ugare une utano. 

basmati mupunga Yakapfumawo mufiber. Fiber inodzivirira zvirwere zvemoyo sezvo ichidzikisa BP uye cholesterol mazinga mumuviri. Inopa hutano hwehutano hwemwoyo. 

Zvidzidzo zvakaratidza kuti kudya kwakaringana fiber zuva nezuva kunogona kuchengetedza moyo une hutano. basmati mupungaUnsaturated mafuta haakonzeri cholesterol yakaipa. Nokudaro, inodzivirira kuvhara mutsinga dzemwoyo. Avo vane zvinetso zvemwoyo vanogona nyore basmati mupunga anogona kudya.

Inodzivirira cancer

Chikafu chakanakisa chekurwisa cancer maseru is fiber uye basmati mupunga Yakapfuma mufiber. Brown basmati mupungaine fiber yakawanda. 

Fiber inodzivirira gomarara, kunyanya cancer yemuura. Izvi zvinodaro nekuti iyo fiber inopfuura nekukasira nemucolon uye inobvisa cancer yese. Zvidzidzo zvakaratidza kuti kuwanda kwefiber kudya kunoreva kushoma mukana wekenza yekoloni. 

Mahomoni eEstrogen anokonzera kenza yemazamu. basmati mupunga Iwe unogona kubvisa kenza yemazamu nekuipedza, nokuti inoshanda zvinopesana nehomoni estrogen uye inobatsira kudzvinyirira iyi hormone.

Basmati mupunga unobatsira kuderedza uremu

Zvinozivikanwa kuti mupunga chikafu chinoshandiswa kuwedzera huremu. Izvi mupunga muchena inoshanda, asi mupunga mutsvuku inobatsira kuderedza uremu. 

basmati mupunga Yakapfuma mufiber. Zvakaoma kuti muviri uparadze huwandu hwakawanda hwefiber. Saka, fiber inodzora kudya uye inopa kunzwa kwekuguta. 

Zvakare, basmati mupunga Iine carbohydrate inonzi amylose. Zvakaoma kuti muviri ugaye amylose, saka inogara mumuviri kwenguva yakareba uye inopa kunzwa kwekuguta. 

Inodzivirira uye inovandudza hutano hwehuropi

basmati mupunga Icho chikafu chinobatsira cheuropi. Iine vhitamini inonzi thiamine. Thiamine yakanakira kushanda kwehuropi. Inovandudza kuisa pfungwa uye ndangariro. Inobatsirawo muhutano hwepfungwa hwese.

Thiamine inobatsirawo mukudzivirira chirwere cheAlzheimer. Basmati mupungaKugara uchinwa mushonga uyu kunoderedza njodzi yezvirwere izvi. 

Inodzivirira hemorrhoids

basmati mupunga Inobatsira kudzivirira hemorrhoids. Kufamba kwe tsandanyama rectal kunoisa pressure pa rectum zvichikonzera hemorrhoids. Basmati mupungaIyo fiber mumhasuru yerectal inoderedza kushanduka kwerectal muscle. 

Inodzivirira kuvimbiswa

Mvura yakaderera mumuviri inokonzera kuvimbiswa. Basmati mupungaIyo fiber iri mairi inochengetedza mwero wemvura mumuviri. Inopfavisawo chituru uye ichibatsira kuti ipfuure nekukasika nemuura, nokudaro kudzivirira kuvimbiswa. 

Fibre inodzivirirawo kurwadziwa nemudumbu. 

Inodzora BP

basmati mupunga Yakapfuma mu potassium uye magnesium. Izvi zviviri zvinovaka muviri zvakakosha pakudzora kweropa.

Avo vane dambudziko rehypertension, basmati mupunga Vachaona musiyano kana vadya. Brown basmati mupungaIyo fiber iri mairi inobatsirawo kudzora BP.

Inobatsira kudzivirira chirwere cheshuga

Chirwere cheshuga idambudziko rehutano rinowanikwa muvanhu vazhinji. basmati mupungainobatsira kudzivirira chirwere cheshuga. Fiber inovandudza insulin senitivity. Zvidzidzo zvakaratidza kuti kudya kwakanyanya kwefiber kunokonzera njodzi yakaderera yechirwere cheshuga.

Arsenic content yakaderera

Kuenzaniswa nemamwe marudzi emupunga, basmati mupunga Ivo vanowanzodzikira muarsenic, simbi inorema inogona kukuvadza hutano uye kuwedzera njodzi yechirwere cheshuga, matambudziko emoyo, uye mamwe magomarara.

Arsenic inounganidza zvakawanda mumupunga kupfuura mune dzimwe tsanga. izvi zvinonyanya kunetseka kune avo vanogara vachidya mupunga.

Nekudaro, zvimwe zvidzidzo zvakabva kuCalifornia, India, kana Pakistan. basmati mupungaakawana kuti mu arsenic ine arsenic yakaderera zvikuru kana ichienzaniswa nemamwe marudzi emupunga.

Zvakare, nekuti arsenic inovaka mune yakaoma yekunze bran layer, brown basmati mupunga mhando, muarsenic white basmati mupungainogona kuva yakakwirira kudarika

Kufumiswa nezvinovaka muviri

white basmati mupunga inowanzofumiswa, zvichireva kuti zvimwe zvinovaka muviri zvinowedzerwa panguva yekugadziriswa kubatsira kuwedzera kukosha kwayo kwekudya.

Izvi zvinoita kuti zvive nyore kusangana nezvinodiwa zvakasiyana-siyana zvakakosha mavitamini nemaminerari.

Kunyanya, mupunga nezvimwe zviyo zvinowanzova ne folic acid, thiamine uye niacinInowedzerwa ne iron uye B mavitamini.

Mamwe marudzi igorosi

Brown basmati mupunga inoonekwa sezviyo, zvichireva kuti ine zvikamu zvitatu zvekernel - germ, bran uye endosperm.

Zviyo zvose zvine zvakawanda zvinobatsira pautano. Semuenzaniso, ongororo yezvidzidzo zve45 zvakabatanidza kudya kwezviyo kune njodzi yakaderera yechirwere chemoyo, kenza, uye kufa kwekutanga.

Imwe wongororo, brown basmati mupunga Yakabatanidza kudyiwa kwezviyo nguva dzose, kusanganisira mukaka, nengozi yakaderera yechirwere cheshuga 2.

Ongororo yemavhiki masere muvanhu makumi masere yakawana kuti kutsiva zviyo zvakanatswa pazviyo zvakakwana kwakaderedza mazinga ezviratidzo zvekuzvimba.

Gluten isina

basmati mupunga Iyo haina cholesterol uye gluten. Nokuti, chirwere chechiliac Kana avo vane gluten kusashivirira vanogona kuidya zviri nyore.

Ndezvipi Kukuvadza kweBasmati Rice?

white basmati mupunga Iro zviyo zvakanatswa, zvichireva kuti yakabviswa zvinhu zvakawanda zvakakosha panguva yekugadzira.

Zvimwe zvidzidzo zvinoratidza kuti kudya zviyo zvakanatswa zvinogona kukanganisa kudzora shuga yeropa uye kuwedzera njodzi yerudzi rwechipiri chirwere cheshuga.

Ongororo yakaitwa pavanhu vanopfuura 10.000 XNUMX inoti kudya mupunga muchena kunowedzera kaviri njodzi yekufutisa.

Uyezve, chidzidzo chevanhu 26.006 chinoratidza kuti kudya mupunga muchena kunomutsa njodzi ye metabolic syndrome, iyo inosanganisira njodzi yechirwere chemoyo, sitiroko, uye Type 2 chirwere cheshuga.

Izvi zvakashata zvinokonzerwa nekuenzanisa mupunga mutsvuku nemupunga webrown uye zvinofungidzirwa kuti zvinokonzerwa nehuwandu hwemakhahydrates uye pasi pefiber content.

Naizvozvo, brown basmati mupunga pasina kukanganwa kuti pane imwe sarudzo iri nani, white basmati mupungaUnogona kuidya zvine mwero.

Semagumo;

basmati mupungamupunga unonhuhwirira, wakareba zviyo uyo une arsenic shoma pane mamwe marudzi emupunga. Dzimwe nguva inowedzerwa nemavhitamini anokosha nemaminerari.

Mhando dzese chena nebrown dziripo. Sezvo marudzi ebrown ane hutano kupfuura mupunga chena, brown basmati mupunga inofanira kusarudzwa.