He olakino ka raiki Basmati?

Anter

• ʻIke kūpono
• Nā pono olakino hiki
• Low i ka arsenic
• Hoʻonui waiwai paha
• ʻO kekahi ʻano he mau palaoa piha
• Nā hopena hiki ʻole
• Basmati vs. nā ʻano laiki ʻē aʻe
• Ke laina lalo

Hoʻopili mākou i nā huahana a mākou e manaʻo nei he pono no kā mākou poʻe heluhelu. Inā kūʻai ʻoe ma o nā loulou i kēia ʻaoʻao, loaʻa iā mākou kahi kōmike liʻiliʻi. Eia kā mākou hana.

ʻO kahi laiki Basmati kahi ʻano laiki i ʻike pinepine ʻia i ka meaʻai India a me ʻAsia Hema.

Loaʻa i loko o nā ʻano keʻokeʻo a me ʻeleʻele, ʻike ʻia no ka ʻono momona a me ka ʻaʻala ʻoluʻolu.

Eia nō naʻe, makemake paha ʻoe e ʻike inā he olakino kēia laiki lōʻihi a pehea e hoʻohālikelike ai me nā ʻano laiki ʻē aʻe.

Nānā pono kēia ʻatikala i ka raiki basmati, ke nānā nei i kāna mau meaola, nā pono olakino, a me nā hemahema ʻē aʻe.

ʻIke kūpono

ʻOiai ka lauwili o nā huaola kikoʻī e pili ana i ke ʻano kikoʻī o ka basmati, kiʻekiʻe ke kiʻekiʻe o kēlā me kēia lawelawe i nā carbs a me nā calories, a me nā micronutrients e like me folate, thiamine, a me selenium.

Hoʻokahi kīʻaha (163 gram) o ka raiki basmati keʻokeʻo i kuke ʻia ():

• Kalepona: 210
• Kumuʻiʻo: 4.4 gram
• Momona: 0,5 gram
• Kāpena: 45.6 gram
• Puluniu: 0.7 gram
• Sodium: 399 mg
• Folate: 24% o ka Daily Value (DV)
• Thiamine: 22% o ka DV
• Selenium: 22% o ka DV
• Niacin: 15% o ka DV
• Keleawe: 12% o ka DV
• Hao: 11% o ka DV
• ʻO ka Vitamin B6: 9% o ka DV
• Kiniki: 7% o ka DV
• Phosphorous: 6% o ka DV
• Makanekiuma: 5% o ka DV

I ka hoʻohālikelike ʻana, ʻoi aku ka kiʻekiʻe o ka raiki basmati brown i nā calorie, carbs, a me nā fiber. Hāʻawi pū ia i ka nui o ka magnesium, vitamina E, zinc, potassium, a me ka phosphorus ().

ʻO ka laiki Basmati kahi kiʻekiʻe i nā carbs a me nā micronutrients e like me thiamine, folate, a me selenium.

Nā pono olakino hiki

Pili paha ka laiki Basmati me kekahi mau pono olakino.

Low i ka arsenic

Hoʻohālikelike ʻia me nā ʻano laiki ʻē aʻe, haʻahaʻa loa ka basmati i ka arsenic, kahi metala kaumaha e hiki ai ke hōʻeha i kou olakino a hoʻonui paha i kou maka o ka maʻi kō, nā pilikia puʻuwai, a me kekahi mau maʻi maʻi maʻi ().

Mālama ʻo Arsenic e hōʻiliʻili hou i ka laiki ma mua o nā hua ʻē aʻe, kahi hiki ke pili pono ʻia no ka poʻe e ʻai raiki i nā manawa maʻamau ().

Eia nō naʻe, ua ʻike ʻia kekahi mau noiʻi i ka laiki basmati mai Kaleponi, India, a i ʻole Pakistan i loko o nā pae haʻahaʻa o arsenic, ke hoʻohālikelike ʻia me nā ʻano laiki ʻē aʻe ().

Eia kekahi, pono e hoʻomaopopo ʻia ʻoi aku ka kiʻekiʻe o nā laiki ʻeleʻele i ka arsenic ma mua o ka laiki keʻokeʻo, e like me ka hōʻuluʻulu ʻana o ka arsenic i ka papa bran waho paʻakikī.

Hoʻonui waiwai paha

Hoʻonui pinepine ʻia ka laiki basmati keʻokeʻo, ʻo ia hoʻi ua hoʻohui ʻia kekahi mau meaola i ka wā o ka hana ʻana e kōkua i ka hoʻonui i ka waiwai o ka meaʻai.

Hiki i kēia ke hana maʻalahi e hoʻokō i kāu mau pono no nā ʻano wikamina a me nā minelala nui.

Ma kahi kikoʻī, hoʻonui pinepine ʻia ka laiki a me nā hua ʻē aʻe me ka hao a me nā huaora B e like me ka folic acid, thiamine, a me ka niacin ().

ʻO kekahi ʻano he mau palaoa piha

Noʻonoʻo ʻia ka laiki basmati Brown i ka palaoa holoʻokoʻa, ʻo ia hoʻi he ʻekolu mau ʻāpana o ka kernel i loko o ia mau mea - ka germ, bran, a me endosperm.

Pili nā hua piha me nā pono olakino he nui. ʻO kahi laʻana, kahi kālailai o 45 mau hoʻopaʻa i hoʻopaʻa i ka lawe ʻana i ka palaoa a pau i kahi makaʻu haʻahaʻa o ka maʻi puʻuwai, ka maʻi ʻaʻai, a me ka make mua ().

ʻO kekahi loiloi e pili ana i ka lawe mau ʻana o nā hua āpau, e laʻa me ka laiki palaunu, me ka makaʻu haʻahaʻa o ka maʻi ʻaʻano 2 ().

ʻO ka mea hou aʻe, ua aʻo ʻia he 8 mau pule ma 80 mau kānaka i ka hoʻololi ʻana i nā hua i hoʻomaʻemaʻe ʻia me nā hua holoʻokoʻa i hoʻohaʻahaʻa ʻia i nā pae o nā mākia hoʻāla.

ʻO Basmati ka haʻahaʻa o ka arsenic ma mua o nā ʻano laiki a hoʻonui pinepine ʻia me nā huaora a me nā minelala nui. ʻO Brown basmati kahi i manaʻo ʻia he palaoa holoʻokoʻa.

Nā hopena hiki ʻole

ʻAʻole like me ka basmati ʻeleʻele, kahi basmati keʻokeʻo kahi palaoa i hoʻomaʻemaʻe ʻia, ʻo ia hoʻi ka mea i huki ʻia i nā mea waiwai he nui i ka wā hana.

Hōʻike kekahi mau noiʻi i ka ʻai ʻana i nā hua i hoʻomaʻemaʻe ʻia hiki ke hopena maikaʻi ʻole i ka kaohi kō a hiki ke pili ʻia me kahi kiʻekiʻe o ka maʻi diabetes type 2, ().

ʻO ka mea hou aʻe, ua hoʻopaʻa ʻia ma kahi o 10,000 mau kānaka i hoʻopili i nā papaʻai papaʻai i hoʻopili ʻia me ka laiki keʻokeʻo i kahi kiʻekiʻe o ka momona ().

Hoʻohui ʻia, kahi noiʻi ma 26,006 poʻe e pili ana i ka laiki keʻokeʻo me kahi kiʻekiʻe o ka maʻi metabolic syndrome, kahi hui o nā kūlana i hiki ke hoʻonui i kāu makaʻi o ka maʻi puʻuwai, hahau, a me ka maʻi maʻamau 2.

Loaʻa paha kēia mau hopena ma muli o ka nui o nā kalakeke laiki keʻokeʻo a me ka liʻiliʻi o ka fiber i hoʻohālikelike ʻia me ka laiki palaunu.

No laila, ʻoiai e hiki ke ʻoluʻolu i ka laiki basmati keʻokeʻo i ka hoʻohaʻahaʻa ʻana, ʻo ka basmati ʻeleʻele kahi koho maikaʻi loa no kou olakino.

Hoʻopili ʻia nā hua maʻa e like me ka laiki basmati keʻokeʻo me kahi kiʻekiʻe o ka maʻi diabetes type 2, obesity, a me metabolic syndrome. No laila, ʻoi aku ka maikaʻi o kā lākou ʻai ʻana i ka hoʻohaʻahaʻa.

Basmati vs. nā ʻano laiki ʻē aʻe

Hoʻohālikelike ka laiki Basmati i nā ʻano ʻē aʻe o ka laiki brown a keʻokeʻo paha e pili ana i nā huaora.

ʻOiai paha he mau minuke ʻokoʻa loa ka calorie, carb, protein, a me ka fiber i helu ʻia ma waena o nā ʻano laiki, ʻaʻole lawa ka hana ʻana i kahi ʻokoʻa nui.

ʻO kēlā, basmati maʻamau ka lawena ma lalo o ka arsenic, kahi e koho maikaʻi ai inā he ʻai ka raiki i kāu papaʻai ().

Ma ke ʻano he laiki lālau lōʻihi, ʻoi aku ka lōʻihi a me ka lahilahi ma mua o nā ʻano hua liʻiliʻi.

ʻO kāna nutty, ʻala pua a me nā mea palupalu, fluffy ʻano e hana maikaʻi i nā ipu Asia a me India. He koho maikaʻi loa ia no nā pudina laiki, pilafs, a me nā kīʻaha ʻaoʻao.

Kūlike like ka laiki Basmati me nā ʻano laiki ʻē aʻe akā ke kaena aku nei i ka liʻiliʻi o ka arsenic. ʻO kāna ʻono ʻokoʻa, ʻala, a me kona ʻano e hoʻohālikelike iā ia no nā pāʻina Asia.

Ke laina lalo

ʻO Basmati kahi laiki ala, palaoa lōʻihi i ʻoi aku ka haʻahaʻa o ka arsenic ma mua o nā ʻano laiki. Hoʻonui ʻia i kekahi manawa me nā huaora a me nā minelala nui.

Loaʻa ia i nā ʻano keʻokeʻo a me nā lau.

Ke hiki, pono ʻoe e koho i ka basmati brown, no ka mea, ʻo nā hua i hoʻomaʻemaʻe ʻia e like me ka laiki keʻokeʻo e pili pū me nā hopena olakino maikaʻi ʻole.

Kūʻai no ka laiki basmati brown ma ka pūnaewele.