Brown Rice? Gano Fa'idodin, Lokacin dafa abinci & ƙari

About the Author: Joost Nusselder, marubucin littafin girke-girken abinci mai mahimmanci na Jafananci An sabunta Agusta 26, 2022

Brown shinkafa (ko "hulled" ko "unmilled" Shinkafa) shinkafa ce gabaɗaya. Yana da ɗanɗano mai laushi, mai ɗanɗano, kuma ya fi farar shinkafa daɗi da gina jiki fiye da farar shinkafa, amma yana tafiya da sauri saboda ƙwayar ƙwayar cuta da ƙwayar cuta—waɗanda ake cirewa don yin farar shinkafa—sun ƙunshi kitsen da za su iya lalacewa. Kowace shinkafa, gami da dogon hatsi, gajeriyar hatsi, ko shinkafa mai ɗanɗano, ana iya ci a matsayin shinkafa mai launin ruwan kasa.

Launin shinkafa mai launin ruwan kasa yana fitowa ne daga ɓangarorin waje na hatsin da ake barin a lokacin sarrafawa. Cikakkiyar hatsi ce kuma ta ƙunshi fiber, furotin, bitamin, da ma'adanai. Tana da lafiya fiye da farar shinkafa domin tana ɗauke da ƙwayar ƙwayar ƙwayar cuta da ƙwayar hatsi. Ya fi abinci mai gina jiki kuma yana da ɗanɗano fiye da farar shinkafa. Mu kalli abin da ya bambanta ta da farar shinkafa.

Tambaya ce da mutane da yawa ke yi. Menene shinkafa launin ruwan kasa? Kuma me ya bambanta ta da farar shinkafa? Zan yi bayanin duk abin da kuke buƙatar sani game da wannan lafiyayyen hatsi duka.

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Bayyana Sirrin Shinkafar Brown

Brown shinkafa nau'i ne na shinkafa da ke dauke da hatsi gaba daya tare da cirewa kawai na waje, ƙwanƙwasa, cirewa. Ba kamar farar shinkafa ba, wadda ake cire ta da ƙwayar ƙwayar cuta a lokacin sarrafa ta, shinkafar launin ruwan kasa tana riƙe da ƙwayar ƙwayar cuta mai gina jiki. Wannan ya sa ya zama zaɓi mafi koshin lafiya kamar yadda ya ƙunshi ƙarin fiber, furotin, da mahimman abubuwan gina jiki.

Me Ya Sa Brown Rice Ya bambanta da Sauran Nau'in Shinkafa?

Shinkafa mai launin ruwan kasa ta bambanta da sauran nau'ikan shinkafa saboda tana da babban fiber da abun ciki na furotin. Hakanan yana da launi mai duhu saboda kasancewar bran da ƙwayoyin cuta. Ba kamar farar shinkafa ba, wacce take da sitaci kuma tana da ma'aunin glycemic mafi girma, shinkafar launin ruwan kasa tana da ƙarancin glycemic index, ma'ana tana narkewa a hankali, yana barin ku jin daɗi na tsawon lokaci.

Yadda ake dafa shinkafa Brown?

Dafa shinkafa launin ruwan kasa na iya zama ɗan rikitarwa fiye da farar shinkafa, amma ya cancanci ƙoƙarin. Ga hanya mai sauƙi don dafa shinkafa launin ruwan kasa:

• Kurkura shinkafa sosai a cikin ruwan sanyi.
• Ƙara shinkafa a tukunya da ruwa a cikin rabo 2: 1 (kofuna biyu na ruwa ga kowane kofin shinkafa).
• Ki kawo ruwan ya tafasa, sai ki rage wuta ki rufe tukunyar.
• Bari shinkafar ta yi zafi kamar minti 45, ko har sai ruwan ya sha.
• Cire tukunyar daga wuta kuma bar shi ya zauna na minti 10 kafin a yi amfani da shinkafa da cokali mai yatsa.

Menene Fa'idodin Shinkafar Brown A Lafiya?

Brown shinkafa yana da fa'idodin kiwon lafiya da yawa, gami da:

• Taimakawa lafiyar zuciya: Shinkafa mai launin ruwan kasa tana ɗauke da lignans, waɗanda sune phytochemicals waɗanda aka danganta da ƙarancin haɗarin cututtukan zuciya.
• Rage haɗarin wasu cututtukan daji: Bincike ya gano cewa cin shinkafar launin ruwan kasa na iya kasancewa yana da alaƙa da ƙarancin haɗarin wasu nau'ikan cutar kansa, gami da kansar nono da hanji.
• Taimakawa asarar nauyi: Babban abun ciki na fiber a cikin shinkafa launin ruwan kasa yana taimakawa wajen ci gaba da jin daɗi na tsawon lokaci, yana mai da shi kyakkyawan zaɓi don asarar nauyi.
• Inganta narkewar abinci: Fiber a cikin shinkafar launin ruwan kasa yana taimakawa wajen kiyaye tsarin narkewar abinci da lafiya kuma yana tallafawa tsarin lalata dabi'ar jiki.
• Taimakawa aikin kwakwalwa: Brown shinkafa yana dauke da thiamin, wanda ke da mahimmanci ga aikin kwakwalwa kuma yana taimakawa wajen inganta ƙwaƙwalwar ajiya da maida hankali.

Inda za a sami Mafi Ingancin Brown Rice?

Ana samun shinkafar Brown a mafi yawan shagunan kayan abinci da shagunan abinci na lafiya. Lokacin siyan shinkafa mai launin ruwan kasa, tabbatar da duba lakabin don tabbatar da cewa 100% cikakke ne. Ana samun wasu daga cikin mafi kyawun shinkafa mai launin ruwan kasa a yankunan da ake noman shinkafa a duniya, kamar Thailand da Indiya.

Tsayawa Brown Rice Fresh

Brown shinkafa yana da babban abun ciki mai kitse fiye da farar shinkafa, wanda ke nufin zai iya tafiya da sauri. Don kiyaye shinkafa mai ruwan kasa sabo, adana ta a cikin akwati marar iska a wuri mai sanyi, busasshiyar wuri. Hakanan zaka iya adana shi a cikin firiji ko injin daskarewa don tsawaita rayuwarsa.

Kwarewar Fasahar dafa shinkafa Brown

Idan ya zo ga dafa shinkafa launin ruwan kasa, akwai hanyoyi daban-daban da za ku iya zabar su. Ga wasu daga cikin fitattun wadanda suka shahara:

• Hanyar stovetop na yau da kullum: Wannan ita ce hanya mafi mahimmanci ta dafa shinkafa launin ruwan kasa. Sai a zuba shinkafa da ruwa a tukunya, a tafasa, sai a bar shi ya dahu har sai shinkafar ta dahu. Adadin shinkafa da ruwa yawanci shine 1:2.5, kuma lokacin dafa abinci yana kusa da mintuna 45-50.

• Hanyar dafa shinkafa: Idan kana da tukunyar shinkafa, wannan ita ce hanya mafi sauƙi don dafa shinkafa launin ruwan kasa. Kawai bi umarnin da aka bayar a cikin kunshin, kuma za ku dafa shinkafa daidai cikin lokaci.

• Hanyar tukunyar sauri: Idan kuna ɗan gajeren lokaci, hanyar Instant Pot babban zaɓi ne. Lokacin dafa abinci ya fi guntu, yawanci a kusa da mintuna 20-25, kuma shinkafar ta fito daidai da dafaffe da fulawa.

Samun Rabon Ruwa zuwa Shinkafa Dama

Ɗaya daga cikin muhimman abubuwan da ya kamata a kiyaye yayin dafa shinkafa mai launin ruwan kasa shine rabon ruwa da shinkafa. Ba kamar farar shinkafa ba, shinkafa mai launin ruwan kasa tana buƙatar ƙarin ruwa don ta dahu yadda ya kamata. Ga cikakken jagora:

• Ga kowane kofi 1 na shinkafa mai launin ruwan kasa, yi amfani da kofuna 2.5 na ruwa.

• Idan kana son shinkafar ka ta dan yi laushi, za ka iya kara ruwa kadan.

• Idan kana amfani da injin dafa shinkafa ko tukunyar gaggawa, bi umarnin da aka bayar a cikin kunshin.

Lokacin dafa abinci da zafin jiki

Lokacin dafa abinci da zafin jiki suma mahimman abubuwan da yakamata ayi la'akari dasu lokacin dafa shinkafar launin ruwan kasa. Ga wasu shawarwari:

• Lokacin dafa abinci: Brown shinkafa yana ɗaukar tsawon lokacin dafa abinci fiye da farar shinkafa. A matsakaici, yana ɗaukar kusan mintuna 45-50 akan murhu, mintuna 20-25 a cikin tukunyar gaggawa, da mintuna 50-60 a cikin tukunyar shinkafa.

• Zazzabi: Lokacin dafa shinkafar launin ruwan kasa a kan murhu, fara da zafi mai zafi don kawo ruwan ya tafasa, sannan a canza zuwa zafi kadan sannan a bar shinkafar ta yi zafi. Hakan zai taimaka wajen hana shinkafar konewa da mannewa gindin tukunyar.

Ƙara Dadi da Gina Jiki

Brown shinkafa babban tushen fiber, furotin, da sauran sinadarai masu gina jiki, amma yana iya zama dan kadan da kansa. Ga wasu hanyoyi don ƙara ɗanɗano da sinadirai a cikin shinkafar launin ruwan kasa:

• Ƙara yankakken kayan lambu kamar karas, barkono barkono, da albasa a cikin tukunya yayin da shinkafa ke dafa. Wannan zai sa shinkafar da karin dandano da abubuwan gina jiki.

• Dama a cikin wasu yankakken ganye kamar faski, cilantro, ko basil bayan an dafa shinkafa.

• Ƙara miya ɗan soya ko maple syrup don taɓawa ta musamman.

• Ku bauta wa tare da soyayyen kwai a saman don ƙarin furotin.

Ajiye Rago Shinkafa

Idan kina da ragowar shinkafar ruwan kasa, zaki iya ajiyewa a cikin firij har tsawon kwanaki 5. Ga wasu shawarwari:

• Bari shinkafar ta huce zuwa zafin jiki kafin a adana ta a cikin akwati marar iska.

• Idan shinkafar ta ɗan bushe, za a iya ƙara ruwa kaɗan ko broth kafin a sake dumama ta.

• Lokacin da ake sake dumama, ƙara ruwa kaɗan ko broth sannan a motsa shinkafa lokaci-lokaci don hana ta bushewa.

• Hakanan zaka iya daskare ragowar shinkafa har zuwa watanni 6. Kawai tabbatar da raba shi kafin daskarewa.

Kwarewar fasahar dafa shinkafa mai launin ruwan kasa yana ɗaukar ɗan aiki kaɗan, amma da zarar kun sami rataya, tabbas yana da daraja. Ba wai kawai shinkafa mai launin ruwan kasa ce mafi koshin lafiya fiye da farar shinkafa ba, amma kuma ta fi dacewa da yawa kuma ana iya amfani da ita a cikin abinci iri-iri. Don haka lokacin da za ku ci abincin dare, me zai hana ku canza abubuwa kuma ku gwada yin shinkafa mai launin ruwan kasa mai daɗi? Jikinka zai gode maka!

Me yasa Shinkafa Brown shine Mafi Girman hatsi ga Lafiyar ku

Brown shinkafa nau'in nau'in hatsi ne da aka san shi da ƙimar sinadirai masu yawa. Ba kamar farar shinkafa ba, shinkafa mai launin ruwan kasa tana da bran dinta da ƙwayoyin cuta, wanda ke nufin cewa tana ɗauke da fiber, ma'adanai, da bitamin. Wasu abubuwa na musamman da aka samu a cikin shinkafa mai ruwan kasa sun haɗa da:

• Anthocyanins: Waɗannan su ne pigments da ke ba shinkafa launin ruwan kasa launi mai zurfi. An kuma san su don rage haɗarin cututtukan zuciya, ciwon daji, da sauran cututtuka na yau da kullum.
• Magnesium: Brown shinkafa babban tushen magnesium, wanda ke da mahimmanci ga kasusuwa masu ƙarfi da lafiyar hakori.
• Calcium: Shinkafa mai launin ruwan kasa ita ma tana da wadataccen sinadarin calcium, wanda ke da muhimmanci ga lafiyar kashi.
• Vitamin E: Wannan sinadari mai ƙarfi antioxidant ne wanda ke taimakawa kare ƙwayoyin ku daga lalacewa.
• Zinc: Shinkafa mai launin ruwan kasa ce mai kyau tushen zinc, wanda ke da mahimmanci ga tsarin rigakafi mai kyau.

Yana Taimakawa Rage Hadarin Wasu Cututtuka

Yin amfani da shinkafa mai launin ruwan kasa akai-akai na iya taimakawa rage haɗarin wasu cututtuka, gami da:

• Cututtukan zuciya: Fiber da mahadi da aka samu a cikin shinkafar launin ruwan kasa na iya taimakawa rage matakan cholesterol, rage kumburi, da inganta hawan jini.
• Nau'in ciwon sukari na 2: Shinkafa mai launin ruwan kasa tana da ƙarancin glycemic index fiye da farar shinkafa, wanda ke nufin tana iya taimakawa wajen daidaita matakan sukari na jini.
• Ciwon daji: Abubuwan da aka samu a cikin shinkafar launin ruwan kasa, gami da anthocyanins, an nuna suna da kaddarorin maganin cutar kansa.

Sauƙin Shirya da Sauƙaƙe da Sauran nau'ikan Shinkafa

Shirya shinkafa mai launin ruwan kasa abu ne mai sauƙi kuma ana iya yin shi ta ƴan matakai masu sauƙi:

• Kurkura shinkafa sosai a ƙarƙashin ruwan gudu.
• Ƙara shinkafa a cikin tukunya tare da ruwa ko broth (amfani da rabo na 2: 1 na ruwa zuwa shinkafa).
• Sai ki kawo hadin a tafasa sai ki rage wuta ki barshi ya dahu na tsawon mintuna 40-45.
• Zuba shinkafar da cokali mai yatsa a yi hidima.

Hakanan za'a iya amfani da shinkafa mai launin ruwan kasa a madadin sauran nau'ikan shinkafa a girke-girke. Daɗaɗɗen nama da ɗanɗanonsa sun sa ya zama sanannen zaɓi don salads, soyayye, da sauran jita-jita.

Yana da Tsawon Rayuwa kuma Ana samunsa ta Daban-daban iri-iri

Brown shinkafa yana da tsawon rairayi fiye da farar shinkafa kuma ana iya adana shi a cikin ɗaki har zuwa watanni shida. Hakanan ana samunsa a cikin nau'ikan iri daban-daban, gami da gajeriyar hatsi, matsakaici-matsakaici, da dogon hatsi. Rubutun shinkafa yana ƙayyade wane iri-iri ne mafi kyau ga jita-jita daban-daban.

Canja zuwa Brown Rice: Za ku iya amfani da ita a Wurin Farar Shinkafa?

Shinkafa mai launin ruwan kasa da farar shinkafa iri biyu ne daban-daban na shinkafa da suka bambanta ta fuskar abinci mai gina jiki, lokacin girki, da dandano. Ga abin da kuke buƙatar sani:

• Shinkafa mai launin ruwan kasa baki daya ce da ke dauke da bran da kwayoyin cuta, wadanda ake cirewa yayin da ake nika farar shinkafa.
• Ana niƙa farar shinkafa don cire bran da ƙwayar cuta, wanda ya sa ta zama ƙasa da abinci mai gina jiki fiye da shinkafar launin ruwan kasa.
• Shinkafa mai launin ruwan kasa ta fi farar shinkafa daɗaɗa da kuma gina jiki, wadda ke da laushi da ɗanɗano mai laushi.

Zaku iya Maye gurbin Shinkafa Brown da Farin Shinkafa a cikin girke-girke?

Amsar a takaice ita ce eh, zaku iya amfani da shinkafa mai ruwan kasa maimakon farar shinkafa a yawancin girke-girke. Duk da haka, akwai wasu abubuwa da ya kamata ku kiyaye:

• Brown shinkafa yana ɗaukar tsawon lokaci don dafawa fiye da farar shinkafa, don haka kuna buƙatar daidaita lokacin dafa abinci daidai.
• Brown shinkafa yana buƙatar ruwa fiye da farar shinkafa, don haka kuna iya buƙatar ƙara ƙarin ruwa ko broth zuwa girke-girke.
• Shinkafa mai launin ruwan kasa na iya canza dandano da yanayin girke-girke, don haka yi amfani da hukuncinku yayin yanke shawarar ko za ku canza.

Mafi kyawun Girke-girke na Brown Rice

Idan kun saba yin girki da shinkafa mai ruwan kasa, ga ƴan girke-girke don farawa:

• Brown Rice Pilaf: Wannan girke-girke ya haɗa da dafa shinkafa shinkafa tare da albasa, tafarnuwa, da broth don tasa mai dadi.
• Salatin shinkafa launin ruwan kasa: Wannan girke-girke ya haɗu da dafaffen shinkafa mai launin ruwan kasa tare da kayan lambu, ganyaye, da miya mai laushi don abinci mai gina jiki da dadi.
• Brown Rice stir-fry: Wannan girke-girke ya haɗa da shinkafa mai launin ruwan kasa mai laushi tare da kayan lambu, furotin, da miya mai dadi don abincin dare mai sauri da sauƙi.

Lura cewa waɗannan girke-girke na iya ɗaukar lokaci mai tsawo don dafawa fiye da takwarorinsu na farar shinkafa, amma sakamakon shine abin taunawa, mai gina jiki, da abinci mai gina jiki.

Me Ya Sa Brown Rice Ya Zabi Mafi Kyau fiye da Farin Shinkafa?

Brown shinkafa abinci ne mai mahimmanci a ƙasashe da yawa kuma saboda kyawawan dalilai. Ga kadan daga cikin amfanin shan shinkafa mai ruwan kasa:

• Rice mai launin ruwan kasa tana da yawan fiber, wanda ke da mahimmanci ga lafiyar narkewa kuma yana iya taimakawa wajen sarrafa matakan sukari na jini.
• Shinkafa mai launin ruwan kasa ita ce tushen furotin mai kyau, wanda ke da mahimmanci don ginawa da gyara kyallen takarda a cikin jiki.
• Brown shinkafa yana da wadata a cikin bitamin da ma'adanai, ciki har da bitamin B, magnesium, da phosphorus.
• Brown shinkafa yana da ƙarancin glycemic index (GI) fiye da farar shinkafa, wanda ke nufin ba shi da yuwuwar haifar da spikes a cikin matakan sukari na jini.
• An danganta shinkafar Brown da rage haɗarin cututtukan zuciya, ciwon sukari, da kuma kiba.

Me yasa Farar Shinkafa Ta Fadu Gajera

Yayin da farar shinkafa ta kasance sanannen abinci a sassa da dama na duniya, ba ta samar da nau'in abinci mai gina jiki kamar shinkafar ruwan kasa. Ga wasu dalilan da suka sa:

• Farar shinkafa an cire bran da kwayoyin cuta, wanda ke nufin ba ta da fiber da muhimman abubuwan gina jiki da ake samu a cikin shinkafar ruwan kasa.
• Farar shinkafa abinci ce mai girman glycemic index, wanda ke nufin tana iya haifar da hauhawar matakan sukari a cikin jini kuma yana iya haɓaka haɗarin ciwon sukari da cututtukan zuciya.
• Farar shinkafa sinadari ce ta gama gari a cikin abincin da aka sarrafa, wanda galibi yana da adadin kuzari da ƙarancin abinci mai gina jiki.

Dafa abinci tare da Brown Rice

Idan kuna son fara haɗa ƙarin shinkafa mai launin ruwan kasa a cikin abincinku, ga wasu abubuwa da yakamata kuyi la'akari:

• Brown shinkafa yana ɗaukar tsawon lokaci don dafawa fiye da farar shinkafa, amma yana da daraja ƙarin lokaci don ƙarin abinci mai gina jiki.
• Brown shinkafa abinci ne mai amfani da za a iya amfani dashi a cikin jita-jita iri-iri, daga soya-soya zuwa salads.
• Ana iya samun shinkafar Brown a yawancin shagunan kayan abinci kuma ba ta da tsada.
• Ana iya dafa shinkafar launin ruwan kasa a tukunyar shinkafa ko a kan murhu, kuma akwai girke-girke da yawa da ake samu akan layi don taimaka muku farawa.

A ƙarshe, idan kuna son cin abinci mai gina jiki da lafiya, shinkafa mai launin ruwan kasa babban zaɓi ne. Yana ba da kayan abinci masu mahimmanci, yana taimakawa wajen sarrafa matakan sukari na jini, kuma an danganta shi da rage haɗarin cututtukan zuciya, ciwon sukari, da hauhawar nauyi. Don haka, lokacin da za ku yi shinkafa, yi la'akari da kai ga shinkafa mai launin ruwan kasa maimakon farar.

Kammalawa

Don haka a can kuna da ita, shinkafa mai launin ruwan kasa, nau’in shinkafa ce da ba a cire gyale ba, sai an bar germ da bran a ciki, ta fi farar shinkafa lafiya lafiya domin tana da fiber da furotin, amma ba kamar yadda ake sarrafa ta ba don haka sai ta kasance. ba mai laushi ba. Kuna iya dafa shi a cikin tukunyar shinkafa ko a kan murhu, kuma hanya ce mai kyau don ƙara ɗanɗano da sinadirai a cikin abincinku. Don haka kada ku ji tsoron gwada shi!

Duba sabon littafin dafa abinci namu

Girke-girke na iyali Bitemybun tare da cikakken mai tsara abinci da jagorar girke-girke.

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Joost Nusselder, wanda ya kafa Bite My Bun shine mai siyar da abun ciki, uba kuma yana son gwada sabon abinci tare da abincin Jafananci a tsakiyar sha'awar sa, kuma tare da tawagarsa yana kirkirar labaran blog mai zurfi tun daga 2016 don taimakawa masu karatu masu aminci. tare da girke -girke da nasihun girki.