ʻO Jasmine, valencia, basmatti, arborio - ʻo ka helu o nā ʻano laiki i ʻoi aku ka lōʻihi ma mua o kekahi mau haneli. Ua ulu ʻia i nā ʻāina he nui o ka honua. I ka manawa like, ʻaʻole nui nā ala o ka moʻomeheu hana. ʻO ka maʻa mau, ʻike ʻole ʻia nā mea eleele, poloka parboiled a keʻokeʻo (hoʻomaʻemaʻe ʻia). ʻO ka hope ka hoʻolaha ākea ākea a kaulana hoʻi. Kāhea pinepine ʻia ia he maʻamau.
Ma kēia ʻatikala, e hoʻohālikelike mākou i ka Raiki Parboiled a me ka Raiki: He aha ka ʻokoʻa i ka haku mele Nutrient, ka helehelena, a me nā mea hou aʻe. A e pane nō mākou i ka nīnau o nā laha e lawe mai i nā pono hou aʻe i ko mākou kino.
Ka haku mele a me nā hiʻohiʻona o ka raiki parboiled a me ka maʻamau
Inā mākou e hana i kahi ʻikepili hoʻohālikelike o ka hoʻohui kemika o ka raiki parboiled a me nā non-parboiled, e ʻike mākou ʻaʻole lākou i ʻokoʻa i ka nui o nā protein, nā momona a me nā momona. Nā hōʻailona BZHU i nā ʻano ʻelua ma loko o nā palena penei:
- Nā Proteins - 7-9%;
- Nā momona - 0.8-2.5%;
- ʻO Carb carbohydrates - 75-81%.
ʻAʻole pili ka hana ʻana i nā hiʻohiʻona i ka ʻike calorie o ka laiki. 100 g o ka palaoa maloʻo a me ka laiki mau i loaʻa ka awelika o 340 a 360 kcal. I ka mahele like, kuke i ka wai, - mai 120 a 130 kcal.
ʻIke ka ʻokoʻa i ka hoʻohālikelike ʻana i ka nui o nā wikamina, nā amino acid, nā macro- a me nā microelement. E lawe mākou i laʻana e like me nā hōʻailona o ka laiki poli palaoa lōʻihi, parboiled a me nā mea maʻamau. Hoʻomoʻa ʻia nā ʻano ʻelua i ka wai me ka ʻole o nā mea hoʻohui.
Haku mele | Laiki hoʻomaʻemaʻe maʻamau | Laiki parboiled |
Nā wikamina:
| 0.075 mg 0,008 mg 0.056 mg 0.05 mg 118 mcg 1.74 mg | 0.212 mg 0.019 mg 0.323 mg 0.16 mg 136 μg 2.31 mg |
| Pāpaʻakai | 9 mg | 56 mg |
| Kalipuna | 8 mg | 19 mg |
| Makanekiuma | 5 mg | 9 mg |
| Selenium | 4.8 mg | 9.2 mg |
| Keleawe | 37 mcg | 70 mcg |
Nā ʻAmino ʻAmino:
| 0.19 g 0.02 g 0.06 g | 0.23 g 0.05 g 0.085 g |
Hāʻawi ʻia ka helu no 100 g o ka huahana i pau.
Aia kekahi ʻokoʻa nui i nā hōʻailona o ka papa kuhikuhi glycemic (GI) o nā cereal. GI o ka laiki anaiia keʻokeʻo mai 55 a 80 paha anakahi; mahu - 38-40 anakahi. No laila, ʻoi aku ka lōʻihi o ka laiki mahuahi e wāwahi i loko o nā mea momona maʻalahi, e kōkua iā ʻoe e piha i ka lōʻihi, a ʻaʻole e hoʻonui i kāu pae glucose i ke koko.
Hiki iā ʻoe ke kuke i ka porridge mai ka raiki i hoʻonani ʻia i nā mau minuke 12-15. E hoʻolapalapa ʻo nā groats kokoke i kēia wā. ʻOi aku ka paʻakikī o ka raiki parboiled, ʻoi aku ka nui a omo mālie i ka hou. No laila, ʻoi aku ka lōʻihi o ke kuke ʻana - 20-25 mau minuke.
ʻAʻole pono e holoi ʻia i nā manawa he nui ma mua o ka kuke ʻana. ʻAʻole e pili pū nā kīʻaha i ke kuke ʻana e like me ka mea maʻalahi, ʻoiai inā ʻaʻole ʻoe e hoʻonāukiuki i kekahi mau manawa.
Kekahi kikoʻī o ka hana ʻana a me nā ʻokoʻa i ke ʻano o nā cereala
ʻAʻole pili ka nui a me ke ʻano o ka palaoa i ka hopena ʻenehana hou aʻe, akā i ke ʻano o ka laiki. Hiki ke lōʻihi a pōkole paha, oblong a poepoe paha. Maʻalahi ka laiki parboiled e hoʻokaʻawale i waho wale nō e kona kala. He keʻokeʻo keʻokeʻo o nā wahi holo kai maʻamau, a he keʻokeʻo hoʻi o ka hau, a me nā mokuahi he amber gula. ʻOiaʻiʻo, ma hope o ka kuke ʻana, lilo ke laiki parboiled i keʻokeʻo a lilo i mea ʻano iki mai kāna mea i hoʻomaʻemaʻe ʻia.
ʻO ka nui loa o nā wikamina a me nā mea waiwai ʻē aʻe i loko o ka pūpū o nā hua laiki. ʻO ka wili ʻana, ka mea i hoʻoili ʻia i ka laiki paddy ma hope o ka hoʻomaʻemaʻe, hemo loa ia, hoʻopau i ka hana nutritional. Hoʻolōʻihi kēia hana i ke ola papa, hana i ka palaoa a maʻalahi, maʻalahi, translucent, a hoʻomaikaʻi i ka hōʻike. Eia nō naʻe, parboiled, akā i ka manawa like, ʻaʻole nalowale loa ka laiki anaiia i kāna mau mea waiwai nui.
ʻO ka ʻokoʻa nui ma waena o ka raiki parboiled a me ka laiki maʻamau ka mālama hydrothermal. Hoʻokomo mua ʻia ka palaoa kānana i loko o ka wai wela no kekahi manawa, a laila mahu. Ma lalo o ka mana o ka mahu a me ke kaomi, ʻoi aku ma mua o 75% o nā mea e pono ai (ʻo ka nui o ka wai e hoʻoheheʻe ʻia ka wai) i loko o ka pū o loko o ka palaoa (endosperm), a hoʻoliʻiliʻi hapa ʻia ke starch. ʻO ia, ʻaʻole e loaʻa kahi hopena maikaʻi ʻole o ka hoʻomaloʻo ʻana a me ka wili ʻana i nā lakohana.
ʻO ka laiki hea ke olakino?
ʻO ka wahi mua e pili ana i ke kūlana o ka hopena maikaʻi i ke kino no ka raiki i hoʻopau ʻole ʻia, hana liʻiliʻi ʻia. Hāpai ka laiki parboiled a ʻoi aku i waho o ka laiki mau. He hopena maikaʻi nā huaola B i mālama ʻia i ka palaoa i ka hana ʻana o ka ʻōnaehana ʻōnaehana waena a kākoʻo i ka hoʻoikaika kino.
Kōkua ka potassium i ka puʻuwai e hana a lele pū kekahi i ka nui o ka sodium, ka pale ʻana i ka pehu a me ke kaomi ʻana i ke koko. Hoʻopaʻa ʻia ke kaulike wai-paʻakai, no laila hōʻike ʻia ka laiki mahu no nā mea maʻi hypertensive. He hopena maikaʻi kēia ʻano cereal laiki i ke ʻano, no ka mea, ʻo ka tryptophan, kahi amino acid kahi i hana ʻia ai ka serotonin, ʻaʻole i luku ʻia i loko.
Kūpono ʻia kēlā me kēia laiki no ka hypoallergenic a me ka gluten. Kākaʻikahi loa ka hoʻomanawanui ʻole ʻana i ka huahana. ʻOiai ke kiʻekiʻe o nā cereala i nā haʻuki, ʻoi aku ka maikaʻi o ka laiki mahu no kāu kiʻi. ʻO ka starch e hana i nā grits laiki maʻamau e luku ʻia e ka 70% ma lalo o ka mana o ka mahu. ʻAʻole i hoʻokūkū ʻia ke ʻano mahu o ka palaoa no ka poʻe me ka maʻi diabetes.
Hoʻomanaʻo! ʻO ka raiki, me ka nānā ʻole i ka hana ʻana, hiki ke hoʻololi i ka locomotion ʻōpū. Paipai mau ʻia e hoʻohui iā ia me kahi ʻāpana o nā mea ʻai, no ka mea, ke kāohi ka cereal i nā peristalsis a, me ka hoʻohana pinepine ʻana, ke kumu o ka paʻa ʻana i ka constipation.
Eia nō naʻe, hoʻohana ʻia ia no ka lāʻau make a me ka diarrhea o kekahi ʻano like ʻole. I kēia hihia, ʻōlelo ʻia ka laiki ma ke ʻano he hapa nui o ka papa lāʻau therapeutic.
Panina hopena
Kūlike ka laiki parboiled mai ka raiki maʻamau i ke kala a me ka ʻano o ka palaoa. Hiki i nā hiʻohiʻona hana ke hoʻohui i nā waiwai maikaʻi loa o ka honua a me nā cereal i pau ʻole i loko o ia mea: nā keu pono o nā wikamina a me nā minelala i mālama ʻia mai ka pūpū a me ka ʻono kiʻekiʻe. Eia nō naʻe, ʻaʻole ia he kumu no ka hoʻohana ʻana i nā ipu laiki mahu. Ua lawa ia e hoʻohui iā ia i ka papa kuhikuhi 2-3 manawa i ka pule. No nā mea pāʻani, waiwai nui ka laiki parboiled no ka mea kōkua ia e mālama i ke kaulike olakino olakino i ke aʻo ʻana.
