Na Rice ea Basmati e phetse hantle?

Litaba

• Lintlha tsa phepo e nepahetseng
• Melemo e ka bang teng ea bophelo bo botle
• E tlase ka arsenic
• E ka ntlafatsoa
• Mefuta e meng ke lithollo tse felletseng
• Ho ka etsahala hore ebe o fokotsehile
• Basmati vs. mefuta e meng ea raese
• Ntlha ea bohlokoa

Re kenyelletsa lihlahisoa tseo re nahanang hore li na le thuso ho babali ba rona. Haeba u reka ka lihokela tse leqepheng lena, re ka fumana khomishene e nyane. Ts'ebetso ea rona ke ena.

Raese ea Basmati ke mofuta oa raese e tloaelehileng lijong tsa India le Asia Boroa.

E fumaneha ka mefuta e tšoeu le e sootho ka bobeli, e tsebahala ka tatso ea linate le monko o monate.

Le ha ho le joalo, o kanna oa batla ho tseba hore na raese ena ea lijo-thollo tse telele e phetse hantle le hore na e bapisoa joang le mefuta e meng ea raese.

Sengoliloeng sena se shebisisa raese ea basmati, e lekola limatlafatsi tsa eona, melemo ea eona ea bophelo bo botle le mathata afe kapa afe.

Lintlha tsa phepo e nepahetseng

Le ha limatlafatsi tse nepahetseng li fapana ho latela mofuta o itseng oa basmati, phepelo e ngoe le e ngoe hangata e na le li-carbs le likhalori tse ngata, hammoho le li-micronutrients tse kang folate, thiamine le selenium.

Senoelo se le seng (163 grams) sa raese e tšoeu e phehiloeng e tšoeu e na le ():

• Lik'halori: 210
• Liprotheine: 4.4 dikgerama
• Mafura: 0.5 dikgerama
• Li-carb: Ligrama tsa 45.6
• Faeba: 0,7 dikgerama
• Sodium: 399 mg
• Folate: 24% ea Boleng ba Letsatsi le Letsatsi (DV)
• Thiamine: 22% ea DV
• Selenium: 22% ea DV
• Niacin: 15% ea DV
• Koporo: 12% ea DV
• Tšepe: 11% ea DV
• Vithamine B6: 9% ea DV
• Zinc: 7% ea DV
• Phosphorus: 6% ea DV
• Magnesium: 5% ea DV

Ha ho bapisoa, raese e sootho ea basmati e phahame hanyane ka lik'halori, carbs le fiber. E boetse e fana ka magnesium e eketsehileng, vithamine E, zinki, potasiamo le phosphorus ().

Raese ea Basmati hangata e na le li-carb le micronutrients tse ngata joaloka thiamine, folate le selenium.

Melemo e ka bang teng ea bophelo bo botle

Raese ea Basmati e kanna ea amahanngoa le melemo e 'maloa ea bophelo bo botle.

E tlase ka arsenic

Ha e bapisoa le mefuta e meng ea raese, basmati hangata e tlase ho arsenic, tšepe e boima e ka lematsang bophelo ba hau mme e ka eketsa menyetla ea lefu la tsoekere, mathata a pelo le mofetše o itseng ().

Arsenic e tloaetse ho bokella raese e ngata ho feta lithollo tse ling, tse ka amang batho ba jang raese khafetsa ().

Leha ho le joalo, lithuto tse ling li fumane hore raese ea basmati e tsoang California, India, kapa Pakistan e na le li-arsenic tse tlase haholo, ha li bapisoa le mefuta e meng ea raese ().

Ntle le moo, hoa lokela ho hlokomeloa hore mefuta ea raese e sootho e tloaetse ho ba e phahameng ho arsenic ho feta raese e tšoeu, kaha arsenic e bokellana ka mokokotlong o thata oa kantle oa matlakala.

E ka ntlafatsoa

Hangata raese e tšoeu ea basmati ea ntlafatsoa, ​​ho bolelang hore limatlafatsi tse ling lia eketsoa nakong ea ts'ebetso ho thusa ho matlafatsa boleng ba phepo e nepahetseng.

Sena se ka o nolofalletsa ho fihlela litlhoko tsa hau bakeng sa livithamini le liminerale tsa bohlokoa tse fapaneng.

Haholo-holo raese le lithollo tse ling hangata li matlafatsoa ka tšepe le livithamini tsa B joalo ka folic acid, thiamine le niacin ().

Mefuta e meng ke lithollo tse felletseng

Raese e sootho ea basmati e nkuoa e le lijo-thollo tse felletseng, ho bolelang hore e na le likarolo tsohle tse tharo tsa thollo - kokoana-hloko, matlapi a korong le endosperm.

Lihlahisoa tsohle li amahanngoa le melemo e mengata ea bophelo bo botle. Mohlala, tlhahlobo ea liphuputso tse 45 e hokahantse ho ja lijo-thollo kaofela kotsing e tlase ea lefu la pelo, mofetše le lefu la pele ho nako ().

Tlhahlobo e 'ngoe e amanang le ho ja lijo-thollo khafetsa, ho kenyelletsa le raese e sootho, e nang le kotsi e tlase ea mofuta oa 2 lefu la tsoekere ().

Ho feta moo, phuputso ea libeke tse 8 ho batho ba 80 e fumane hore ho tlosa mabele a ntlafalitsoeng ka lithollo tse felletseng ho theotse likarolo tsa tšoaetso ea ho ruruha ().

Basmati e tlase ka arsenic ho feta mefuta e meng ea raese mme hangata e matlafatsoa ka livithamini le liminerale tsa bohlokoa. Basmati e sootho le eona e nkuoa e le lijo-thollo tse felletseng.

Ho ka etsahala hore ebe o fokotsehile

Ho fapana le basmati e sootho, basmati e tšoeu ke lijo-thollo tse ntlafalitsoeng, ho bolelang hore e amohuoe limatlafatsi tse ngata tsa bohlokoa nakong ea ts'ebetso.

Liphuputso tse ling li bontša hore ho ja lijo-thollo tse ntlafalitsoeng ho ka ama taolo ea tsoekere maling hampe mme ho ka amahanngoa le kotsi e kholo ea lefu la tsoekere la mofuta oa 2 (,).

Ho feta moo, phuputso ho batho ba fetang 10,000 e hokahantse mekhoa ea lijo e kenyeletsang raese e tšoeu le kotsi e kholo ea botenya ().

Ntle le moo, phuputso ho batho ba 26,006 e amanang le ho ja raese e tšoeu e nang le kotsi e kholo ea ts'oaetso ea metabolic, e leng sehlopha sa maemo a ka eketsang kotsi ea lefu la pelo, stroke le mofuta oa lefu la tsoekere la 2 ().

Litlamorao tsena e kanna ea ba lebaka la palo e phahameng ea raese e tšoeu ea carbs le fiber e fokolang ha e bapisoa le raese e sootho.

Ka hona, le hoja raese e tšoeu ea basmati e ka natefeloa ka tekano, basmati e sootho e kanna ea ba khetho e ntle bakeng sa bophelo ba hau.

Lithollo tse ntlafalitsoeng joalo ka raese e tšoeu ea basmati li amahanngoa le kotsi e kholo ea mofuta oa 2 lefu la tsoekere, botenya le lefu la metabolic. Kahoo, li jeoa hamonate haholo.

Basmati vs. mefuta e meng ea raese

Raese ea Basmati e ts'oana le mefuta e meng ea raese e sootho kapa e tšoeu ho latela limatlafatsi.

Le ha ho ka ba le mefuta e fapaneng haholo ea likhalori, carb, protheine le fiber lipakeng tsa mefuta e itseng ea raese, ha hoa lekana ho etsa phapang e kholo.

Seo se boletse hore basmati hangata e na le arsenic e nyane, e ka e etsang khetho e ntle haeba raese e le sejo se tloaelehileng lijong tsa hau ().

Joaloka raese e nang le lithollo tse telele, e boetse e telele ebile e le bosesane ho feta mefuta-futa ea lijo-thollo tse khutšoane.

Nate ea eona, monko o monate oa lipalesa le 'mala o bonolo, o boreleli o sebetsa hantle lijaneng tse ngata tsa Asia le India. Ke khetho e ntle haholo bakeng sa lipompong tsa raese, pilafs, le lijana tse mahlakoreng.

Raese ea Basmati e tšoana hantle le mefuta e meng ea raese empa e na le arsenic e nyane. Tatso ea eona e ikhethileng, monko o monate le sebopeho li e etsa hore e tšoane hantle le lijo tsa Asia.

Ntlha ea bohlokoa

Basmati ke raese e nkhang hamonate, e nang le lithollo tse telele e tlaase ka har'a arsenic ho feta mefuta e meng ea raese. Ka linako tse ling e ruisitsoe ka livithamini le liminerale tsa bohlokoa.

E fumaneha ka mefuta ka bobeli e tšoeu le e sootho.

Nako le nako ha ho khonahala, o lokela ho khetha basmati e sootho, kaha lithollo tse ntlafalitsoeng joalo ka raese e tšoeu li amahanngoa le litlamorao tse 'maloa tsa bophelo bo botle.

Reka raese ea basmati e sootho inthaneteng.