Maitiro ekugadzira brown mupunga sushi: Edza iyi yakanaka & ine hutano resipi!
Chero ani anodyiwa Sushi anoziva kuti mupunga ndicho chikamu chikuru. Uye sezvo vanhu vanowedzera kuziva hutano, ruvara rune ruvara sushi yave chinhu!
Kusiyana nemupunga muchena, mupunga webrown une hutano nekuti imbeu yakazara. Yese zviyo zvinodzikisa cholesterol uye inobatsira kutamisa tsvina kuburikidza nehurongwa. Zvinokurudzirawo kunzwa kwekuguta kuchengetedza nzara uye zvinogona kudzivirira kuumbwa kweropa.
Ivo zvakare yakaderera glycemic index chikafu. Izvi zvinoreva kuti ivo havana mukana wekubatsira kune Type 2 chirwere cheshuga.
Iye zvino tave kuziva hutano hwakanaka hwebrown mupunga sushi, asi zvakanaka here? Uye unozviita sei? Verenga kuti uzive!
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- 1 Nzira yekugadzira brown brown sushi
- 2 Hutano brown brown rice sushi recipe
- 3 Chii chinonzi brown rice sushi inonaka?
- 4 10 FAQ dzakatenderedza brown mupunga sushi
- 4.1 Unogona kushandisa brown mupunga vhiniga yesushi?
- 4.2 Nderipi rudzi rwemupunga webrown rine hutano zvakanyanya?
- 4.3 Unogona here kushandisa mupunga wakareba zviyo zvebrown kuita sushi?
- 4.4 Mupunga wakasviba une hutano here?
- 4.5 Ndezvipi zvinokonzerwa nekudya mupunga wakawandisa webrown?
- 4.6 Nei mupunga wakasvibira uchidhura?
- 4.7 Ini ndinofanira kunyorova mupunga wakasviba ndisati ndabika?
- 4.8 Mucheka mutsvuku unofungidzirwa kunge wakasviba here?
- 4.9 Mupunga webrown keto-ushamwari here?
- 4.10 Ndeapi marudzi akasiyana emupunga webrown?
- 5 Tanga kugadzira sushi ine hutano mupunga
Nzira yekugadzira brown brown sushi
Kugadzira sushi inzira yakaoma, zvisinei kuti ndeupi rudzi rwemupunga wauri kushandisa. Heino maitiro ekugadzira brown mupunga sushi resipi inongori yehumwari!
Hutano brown brown rice sushi recipe
Ingredients
Rice
- ⅔ mukombe mvura
- 1 mukombe pfupi-grained brown mupunga rinsed
- 3 tbsp mupunga waini vhiniga
- 2 tbsp organic nzimbe shuga
- ½ tsp gungwa munyu
Sushi
- 4 machira nori (yakaoma gungwa)
- 1 yakakangwa kana nyowani bhero pepper (yakaoma)
- 1 mukombe karoti thinly sliced
- 1 mukombe cucumber thinly sliced
- 1 mukombe alfalfa inomera
Inesarudzo Condiments
- Wasabi
- Ginger yakasanganiswa
- Tamari kana soy muto
- Sesame mbeu
Instructions
- Isai mvura kuti ifashaire muchikari chiri pakati nepakati. Wedzera mupunga, swirl kupfeka, uye kuderedza kupisa kusvika kune moto wakaderera, uye kuvhara. Simmer kusvikira mvura yanyura uye mupunga wanyorova, anenge maminitsi 18 -25. Bvisa mvura yakawandisa.
- Apo mupunga uri kufashaira, sanganisa vhiniga, shuga, nemunyu mupoto yepakati wopisa pamusoro pekupisa. Kanda nguva nenguva kuti uparadze shuga nemunyu. Zvadaro tumira kune chirongo kana ndiro uye uiise mufiriji kuti itonhorere kusvikira mupunga wagadzirira.
- Kana mupunga wapera, bvisa kupisa uye uwedzere musanganiswa wevhiniga wakatonhorwa. Sanganisa ne spatula kana forogo kuti usanyanya kubvongodza. Ichaoma paunosanganisa uye panguva yaunenge wapedza, inenge yakaoma uye inonamira.
- Gadzirira muriwo wakamirira kuti mupunga upedze kubika. Iva nechokwadi kuti dzakachekwa zvakanaka. Kana ivo vakanyanya kuwanda, havazoshande zvakanaka musushi.
- Zvino tora sushi mat yako kuti utange kukungurutsa maitiro. Pamusoro nepepa re nori. Nyura zvigunwe zvako mumvura kuti zvisanamatira. Isa chidimbu chemvura pamusoro pe nori. Kana yakanyanya kukora, inenge yakawandisa kune sushi.
- Ronga kushumira kwerupo kwemavheji pazasi ¾ yepepa riri padyo newe.
- Roll nori nemupunga neminwe yako. Kana mavheji akavharwa, shandisa mat kumanikidza sushi. Rambai kusvikira zvose zvapetwa. Cheka nebanga rakapinza kuti uwane mibairo yakanaka. Dzokorora kusvikira mupunga wose nekuzadza zvashandiswa. Zvinogona kuburitsa 4 rolls.
- Shumira nekukasira nezvikafu zvesarudzo yako. Kunyange zvazvo yakanyatsoshandiswa yakachena, sushi inogona kumira mufiriji kwemazuva maviri.
Chii chinonzi brown rice sushi inonaka?
Kunyangwe brown brown sushi iri imwe nzira ine hutano kune chena mupunga, kana zvasvika pakuravira, vatongi vabuda.
Vamwe vanosarudza brown mupunga sushi, asi avo vasingataure kuti pane chaiyo sainzi kuseri kwezvido zvemunhu!
Nezvekunhuwirira, vamwe vanoti mupunga une zviyo zvakawanda, uye magadzirirwo ezviyo zvinovaka muviri zvinokurira kunaka kunoita kuti sushi “inyunguduke mukanwa mako”.
Vanotaura kuti tempura yakapfuma chete sushis inobatirira pakuravira kwakanyanya kwemupunga webrown, asi kudya sushi yakakangwa kunokunda chinangwa chekuenda nemhando yemupunga une hutano.
Sainzi iri kuseri kwekunakirwa kunotanga kushanda maererano nemasitashi.
Mupunga une starches maviri: amylose uye amylopectin. Huwandu hwesitachi mupunga hunoratidza magadzirirwo awo.
Mupunga webrown une high amylopectin level, zvinoreva kuti unoramba wakasimba mushure mekunge wabikwa. Kusimba kwacho, vamwe vanoti, kunokanganisa kunyorova kunoita kuti sushi inakidze.
Vanoti kuoma kwemupunga kunokusiya uchitsenga mupunga wapera hove nehove.
Kunyangwe paine hunhu uye magadzirirwo eaya brown brown rice sushi, inoramba ichingova chikamu chakakura chemiti-inorema kudya iyo inozivikanwa kwazvo muJapan.
Uye mukuyedza kugadzira sushi yemupunga wakasvibira kuti inakidze, vabiki vakatsiva vhiniga neshuga mune chena mupunga sushi ne umezu, yakasanganiswa plamu vhiniga.
10 FAQ dzakatenderedza brown mupunga sushi
Iye zvino iwe unoziva kugadzira brown brown rice sushi uye kuti inonaka sei, asi ini ndinotengesa iwe une yakawanda yakawanda mibvunzo.
Hedzino mhinduro shoma dzinogona kudzikamisa kuda kuziva kwako!
Unogona kushandisa brown mupunga vhiniga yesushi?
Mupunga vhiniga inowanzoshandiswa kugadzira sushi. Iine kuravira kwemellower kupfuura vhiniga yenguva dzose, iyo inoita kuti ive yakakwana yekuwedzera kumupunga unoshandiswa musushi.
Vamwe vangashamisika: kana iwe uchigona kushandisa brown mupunga musushi, unogona zvakare kushandisa brown mupunga vhiniga kugadzira sushi? Mhinduro ndihongu! Muchokwadi, zvinokurudzirwa kana uchigadzira brown mupunga sushi.
Heino runyoro rwemhando dzakasiyana dzemupunga wevhiniga uye mashandisiro awo.
Kune marudzi akawanda emupunga wevhiniga, kusanganisira zvinotevera:
- White mupunga vhiniga: Apo mabikirwo anoshevedza vhiniga, iyi inowanzova rudzi rwavari kureva. Iine ruvara rweyero rwakajeka. Mhando dzeJapan dzinowanzove dzakatetepa kupfuura marudzi echiChinese.
- Brown mupunga vhiniga: Brown rice vhiniga inogadzirwa kubva mupunga usina kusvibiswa uye yakafuma mune zvinovaka muviri kupfuura mamwe marudzi evhiniga. Iine ruvara rwebrown uye inogona kushandiswa seimwe nzira yewhite rice vhiniga. Yakanakira mabikirwo esushi ebrown mupunga.
- Black rice vhiniga: Mhando yevhiniga iyi ine ruvara rwakadzama uye kunaka kupfuura mamwe marudzi evhiniga. Yakagadzirwa kubva mupunga mutema uye zvimwe zviyo zvakaita sezviyo, mhunga, uye mapfunde. Inowanzoshandiswa mukukurudzira-fries uye dipping sauces uye inogonawo kushandiswa sechinhu chinopisa.
- Red rice vhiniga: Red mupunga vhiniga inogadzirwa kubva mutsvuku mbiriso mupunga (mupunga wakaviriswa), pamwe nebhari nemhunga. Iine inonaka, tart, uye munyu inonaka inoita kuti ive yakakwana pakudhinha sosi uye ndiro dzegungwa.
- Yakarungwa mupunga vhiniga: Yakarungwa mupunga vhiniga chena mupunga vhiniga ine shuga uye munyu wakawedzerwa. Inogonawo kunge iine sake uye MSG. Inogona kushandiswa kugadzira sushi mupunga uye inoshandawo nemazvo mumachira esaladhi.
Nderipi rudzi rwemupunga webrown rine hutano zvakanyanya?
Kana ukashandisa mupunga webrown musushi, unoda kuve nechokwadi chekuti unoshandisa mhando ine hutano. Nenzira iyo, iwe unogona kuwana mabhenefiti akanyanya kana iwe uchiidya.
Heano mamwe mabhureki anogadzira mupunga webrown wakanakira kusimudzira hutano!
Lundberg izita rinozivikanwa mukugadzira chikafu. Zvese zvigadzirwa zvemupunga zvavanotengesa ndezveorganic. Vanopawo kuwirirana kwakanaka pakati pehutano uye mutengo. Mupunga wavo wezviyo mupfupi webrown unokurudzirwa zvakanyanya.
Planet Rice inomira pachena nekuti inopinza GABA muzviyo zvayo. GABA inoshanda kuderedza kushushikana uye inewo mabhenefiti emwoyo. Kunyangwe chigadzirwa ichi chiri mutengo nekuda kwekuwedzera kweGABA, zvimiro zvayo zvekudzikamisa uye kuravira kukuru kunoita kuti ive yakakosha kune vamwe vatengi.
Nishiki inoita mupunga wakanamira wakanakira sushi. Hunhu hwavo hahuenzaniswe uye kutenga zvakawanda kunogona kukuchengetedza mari yakati wandei. Bag ravo re15-lb richakuchengetedza kubva pakutenga mupunga kwemwedzi!
Tamanishiki mumwe mupunga wakanakira sushi uye zvimwe zvidya zveJapan nekuda kwekunamira kwayo. Inotengeka uye inouya iri pasuru yakanaka, inovharika zvakare. Zvinonaka uye zvese-zvakasikwa.
Unogona here kushandisa mupunga wakareba zviyo zvebrown kuita sushi?
Kwete. Mupunga wezviyo zvipfupi zveshava unonamira zvakakwana pasushi asi mupunga wakareba zviyo zveshava wakapfava nokudaro, haushande.
Mupunga wakasviba une hutano here?
Kwekutanga muchinyorwa, takabata pane humwe hutano hunobatsira mupunga webrown. Heano mamwe-yakadzama kutarisa kuti inogona sei kusimudzira hutano.
Mupunga weBrown ndiwo manyuko makuru eanotevera mavitamini uye zvinovaka muviri.
- faibha
- Manganese
- Folate
- Protein
- Niacin
- Selenium
- zen'e
- Magnesium
- mhangura
- Riboflavin
- Potassium
- karusiyamu
- simbi
- Thiamine
Heano mamwe mabhenefiti akakosha ebrown rice:
- Yakanakira kuonda: Mupunga webrown une fiber yakawanda saka unokuchengeta wakaguta kwenguva yakareba. Izvi zvinogona kuchengetedza nzara kuti udye zvishoma! Yakaratidzawo kuderedza mudumbu mafuta.
- Befits utano hwemwoyo: Mupunga webrown une fiber, lignans, uye magnesium, izvo zvese zvakaratidzwa kuti zvinosimudzira hutano hwemoyo uye kuderedza njodzi yechirwere chemoyo.
- Yakanakira shuga yeropa: Kudya mupunga webrown kunogona kubatsira kubata chirwere cheshuga. Inogonawo kuderedza njodzi yechirwere ichi.
- Haina gluten: Mupunga webrown hausi gluten. Izvi zvinoita kuti ive sarudzo yakanaka kune avo vanotevera chikafu chisina gorosi.
Uyewo verenga: mupunga kana noodles: ndezvipi zvine hutano?
Ndezvipi zvinokonzerwa nekudya mupunga wakawandisa webrown?
Kazhinji, mupunga webrown une hutano kupfuura mupunga chena. Zvisinei, kuwandisa mupunga webrown hachisi chinhu chakanaka.
Brown mupunga wakakwira fiber yemukati inogona kutsamwisa nzira yekugaya, zvichikonzera kuvimbiswa, leaky gut syndrome, kuputika, uye manyoka.
Nei mupunga wakasvibira uchidhura?
Mupunga weBrown isarudzo ine hutano kupfuura mupunga chena, asi zvakare inodhura. Izvi zvinodaro nekuti mafuta mashoma ari muchikamu chebran anopa hupenyu hupfupi hwesherufu. Naizvozvo, zviwanikwa zvakawanda zvinoshandiswa kuzvichengeta, kuzvichengeta, uye kuzvitakura. Izvi zvese zvinopa kune yakakwira mutengo tag.
Uyewo verenga: iwe unogona kugara uchienda nesushi pasina mupunga wemupunga souyu
Ini ndinofanira kunyorova mupunga wakasviba ndisati ndabika?
Hazvidikanwi kunyudza mupunga webrown usati wabika, asi zvinokurudzirwa.
Kunyura mupunga kunobatsira kuderedza kuwanda kwe phytic acid muzviyo. Izvi zvinovandudza digestibility uye zvinomhanyisa nguva yekubika.
Mucheka mutsvuku unofungidzirwa kunge wakasviba here?
Aiwa, mupunga webrown haufanirwe kuve wakakora. Asi nekuti zvakaoma kubika, kazhinji zvinobuda saizvozvo.
Kune akawanda mabikirwo anovimbisa yakakwana mupunga webrown, asi kufashaidza inogona kunge iri nzira yekuenda nayo. Sezvineiwo, kana ukabika mupunga kwemaminitsi makumi matatu wourega uchigara wakavharwa kwemaminetsi gumi, unobva waita magadzirirwo akakwana — kwete kunyangira, kwete kunyanya kutsenga.
Mupunga webrown keto-ushamwari here?
Chikafu che keto ndechimwe chine mafuta akawanda ane hutano uye akaderera mu carbs. Mupunga webrown hauna yakakwira yecarb yemukati semupunga chena asi ichiri yakakwira mucarbs. Saka vanhu vazhinji vari pakudya kwe keto vanofanirwa kujeka.
Ndeapi marudzi akasiyana emupunga webrown?
Kungofanana nemupunga chena, mupunga webrown unouya mumhando dzakasiyana-siyana. Heano mamwe aungasarudza kubva:
- Basmati: Basmati ine chimiro chinoratidzwa nemhodzi dzakapatsanurwa uye kuumbwa kwespongi. Kunaka kwayo kunotapira uye kunonaka.
- Zviyo zvipfupi: Mupunga wezviyo zvipfupi une kupfava, kunyorova uye kutapira, kwakasvibiswa.
- Tsanga refu: Mupunga wezviyo wakareba wakagadzirwa netsanga dzakasiyana dzinenge dzisina kusimba. Ine pasi, kuravira kwechalky.
- Jasmine: Jasmine mupunga une tsanga dzakasimba zviri pakati nepakati. Iine nutty, buttery, inonaka inonaka.
Mupunga wezviyo mupfupi wekuJapan unonyanya kushandiswa kuita sushi. California yepakati zviyo inogona kushandiswa zvakare.
Mupunga waunoshandisa unofanira kutaura sushi mupunga kumberi kwepasuru. Ipapo unoziva kuti haugone kukanganisa.
Tanga kugadzira sushi ine hutano mupunga
Saka unofungei? Mupunga webrown sushi unokodzera hutano hwainopa here? Kana kuti kuravira kusina kujairika kunoita kuti isakoshese here?
Tizivise kana iwe uchinge uchiedza mukicheni yako!
Uyewo verenga: idzi ndidzo dzakasiyana mhando dzeSushi dzaungaite
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Joost Nusselder, muvambi weBite My Bun mushambadzi wemukati, baba uye vanofarira kuyedza chikafu chitsva nechikafu cheJapan pamoyo pechishuwo chake, uye pamwe chete nechikwata chake anga achigadzira zvakadzama blog zvinyorwa kubvira 2016 kubatsira vakavimbika vaverengi nemaresipi uye matipi ekubika.
