Calories nyob hauv Mov thiab Cov Nyiaj Noj Noj Qab Haus Huv
Mov yog ib qho hmoov txhuv nplej siab siv los ua ib qho khoom ua tau los ntawm ntau tshaj ib nrab ntawm cov neeg nyob hauv ntiaj teb, feem ntau yog vim ntawm nws qhov kev paub ntau dua thiab muaj peev xwm hloov tau cov kev ua kom muaj qab thiab muaj lub caij. Kev ua cov khoom muaj nuj nqis nyob rau txhua hom cuisine, yuav tau muaj chewiness thiab mos zoo nkauj uas ntxiv cov khoom rau cov pluas noj thiab ua kom tiav ntau hom kev npaj pluas noj.
Ntxiv mus, txhuv yog khoom noj khoom kim muag khoom pheej yig.
Tag nrho cov mov yog keeb kwm xim av thiab tag nrho-grain nrog bran nrog. Dawb mov yog tsim los ntawm pearling. Thaum lub sij hawm pearling, lub grain kis los ntawm lub tshuab uas nws yog dov thiab lub bran yog maj mam "pearled" tawm, tawm hauv kernel dawb si tauv. Qhov no ua rau cov qoob loo ua tiav, ua kom zoo zoo thiab nws tsis yog ib qho tseem grain. Pearling kuj txo qis lub sij hawm thiab ncua lub txee lub neej ntawm cov nplej. Whole-grain xim av txhuam khaws cov roj ntau ntxiv , cov vitamins, thiab lwm yam minerals.
| Dawb Nplej, Nruab Nrab Noob Zaub Nyoog Zaub Mov | |
|---|---|
| Kev Pab Cuam 1 lub khob ua khoom noj (186 g) | |
| Ib Pab | % Txhua Hnub Txiav * |
| Calories 242 | |
| Calorie los ntawm roj 4 | |
| Tag Nroj Tseg 0.4g | 1% |
| Saturated roj 0.1g | 1% |
| Polyunsaturated roj 0.1g | |
| Monounsaturated roj 0.1g | |
| Cholesterol 0mg | 0% |
| Sodium 0mg | 0% |
| Cov tshuaj qej 53.94mg | 2% |
| Carbohydrates 53.2g | 18% |
| Kev noj haus Fiber 0.6g | 2% |
| Qab zib 0g | |
| Protein 4.4g | |
| Vitamin A 0% · Vitamin C 0% | |
| Calcium 0% · Hlau 34% | |
> * Raws li 2,000 calorie diet | |
Rice yog suav hais tias yog ib qho chaw nchuav ntawm carbohydrates. Yog tias koj suav cov carbohydrates rau ntshav qab zib los yog kev noj zaubmov txo tus kabmob, koj yuav tsum ua tib zoo ntsuas koj feem loj.
Kev Noj Qab Haus Huv Rau Kev Noj Haus
Nyob ntawm seb cov hom txhuv koj xaiv, nplej tuaj yeem pab tau zoo li ntawm B vitamins, thiamin, niacin, riboflavin, fiber, thiab hlau .
Mov kuj yog ib qho zoo heev ntawm manganese thiab magnesium. Enriched nplej muaj vitamins thiab minerals ntxiv tom qab nws yog refined.
Thiamin yog vitamin B uas pabcuam nrog cov kabmob carbohydrate. Magnesium yog cov yam ntxwv ntawm cov pob txha uas pabcuam hauv cov teeb meem ntawm enzyme ntau pua rau hauv lub cev ntawm cov DNA thiab cov nqaij thiab yuav tsum tau siv cov hlab ntsha tuaj kuaj thiab cov nqaij leeg. Manganese yog ib qho kev tivthaiv antioxidant enzymes uas pabcuam carbohydrate thiab protein ntau metabolism.
Brown txho muaj cov vitamins ntau dua cov txhuv dawb. Ntxiv rau thiamin thiab magnesium, cov hmoov nplej xim av muaj cov selenium, uas cuam tshuam cov thyroid kev ua haujlwm thiab tseem ceeb hauv cov kab mob antioxidant. Xim av txhuv muaj xya npaug ntau tshaj cov txhuv dawb. Ib khob ntawm nruab nrab grain grain grain mov dawb muaj 0.5 grams fiber, whereas ib khob ntawm cov hmoov txhuv xim av muaj 3.5 grams fiber. Ib khob, pob txho liab muaj 25 tsawg dua calories thiab xya grams tsawg dua carbohydrates dua dawb mov.
Ntau yam
Ntau hom mov yog faib ua pawg raws le noob noob. Rice tuaj yeem yog ntev-grain, medium-grain, los yog luv luv-grain. Tsis pub dhau no ntau yam, kuj muaj ntau hom kev ua.
Converted nplej, piv txwv li, yog parboiled kom tshem tawm ntawd nplaim hmoov txhuv nplej siab.
Qhov ntawd ua rau nws yooj yim dua pearl los ntawm kev coj ntawm tes. Converted nplej khaws cov khoom noj kom ntau thiab cooks me ntsis sai dua li cov dawb txhuv dawb txhuv.
Kev ua mov sai los sis ua sai sai, ntawm qhov tod tes, yog tag nrho siav thiab ces nyem khov. Txoj kev no tshem tawm qee yam ntawm cov as-ham thiab tsw, tab sis ua rau nws ua mov ua noj sai heev.
Ntawm no yog qee qhov ntau hom tshwj xeeb nplej:
- Arborio nplej , hu ua risotto, yog luv luv nplej dawb txhuv nrog me ntsis tsw. Nws yog siv hauv Italian lauj kaub tais diav.
- Cov txhuv nplej yog txhuv nplej siav hauv ntau cov zaub mov hauv Esxias. Nws kuj yog hu ua glutinous mov los yog mov nplej tshiab. Nws tuaj yeem ua tau rau hauv av thiab siv los ua pob tw thiab siv ua mov nplej vinegar thiab Japenese sake.
- Xim av txhuv (Brown) yog lub txiv hmab txiv ntoo nplej siab uas yog siv sijhawm ntev dua los ua noj dua li mov dawb.
- Basmati mov thiab Jasmine mov yog ntev-grain ntau yam uas muaj cim tsw thiab aroma.
- Qos nplej yog cov noob ntawm ib yam tsis zoo-xws li dej nroj. Nws yog feem ntau siv ua ib pawg tais thiab muaj ntau cov vitamins, minerals, thiab fiber ntau tshaj li cov txhuv dawb.
- Qus pecan mov yog ib lub cim ntev-nplej uas muaj cov nutty tsw thiab nplua nuj aroma.
Mov thiab Metabolism
Nplej tuaj yeem tsim tau rau hauv ntau hom kev npaj pluas noj, txawm tias cov neeg txwv tsis pub calories thiab carbohydrates. Tus yuam sij rau kev noj mov mov yog tswj koj feem. Ib qho kev pab ntawm mov nplej yog txog li ib feem peb lub khob. Yog tias cov mov nplej tau ua rau tsuas noj cov hmoov nplej thaum koj noj, koj yuav tsum khaws koj li txog li ob feem peb khob mus rau peb lub plaub hau khob nplej siav.
Kev noj cov mov nplej loj tuaj yeem ua rau kom muaj calorie ntau dua thiab carbohydrate. Carbohydrates yog hloov dua siab tshiab mus rau hauv lub cev thiab cov khoom siv ntau heev yog muab roj. Refined, processed carbohydrates tuaj yeem ua rau kom ntshav qab zib nce sai sai, ua rau muaj qhov nce ntawm insulin theem hauv kev teb. Rau cov neeg uas muaj ntshav qab zib lossis insulin tsis kam, qhov no ua tau teeb meem. Short-grain nplej yuav tsum muaj cov gliccionic index ntau dua li ntev-grain, medium-grain, thiab txhuv xim av. Qhov no txhais tau tias nws nce ntshav suab thaj sai dua.
Xaiv thiab Khaws Koob Noj
Xaiv tag nrho cov hmoov nplej xim av thaum tsim nyog nws muaj fiber, vitamins, thiab lwm yam minerals. Lub bran tseem txuas nrog thiab cov noob yog si tauv. Tsis txhob noj mov lossis ua khoom noj sai thaum ua tau raws li cov hom mov nchuav qee yam ntawm cov as-ham thiab tsw.
Khaws cov txhuv dawb rau hauv ib lub thauv rau hauv qhov chaw txias, qhov chaw qhuav. Thaum sov siab 70 F lossis qis dua, yuav khaws tau 10 xyoo rov saud. Xim av pob txha muaj peev xwm muab khaws cia tau rau li ntawm 6 lub hlis hauv ib qhov chaw txias, tab sis yog tias koj tso nws rau hauv lub tub yees nws yuav kav li ntawm ib xyoos.
Thaum txhuav tau siav lawm, muab cia rau hauv lub tub yees thiab siv nws li 3 mus rau plaub hnub. Koj yuav paub tias koj cov nplej tau ploj mus yog tias nws nyuaj thiab qhuav los yog nws muaj ntxhiab tsw.
Txoj Kev Noj Qab Nyob Zoo rau Npaj Mov
Feem ntau cov noob txhuv ntawm Asmeskas yog huv thiab tsis muaj kab. Nws tsis tas yuav rinsed tshwj tsis yog lub pob pom zoo muab yaug lossis soaking.
Tus qauv piv rau kev ua mov nplej yog ob yam khoom ua kua rau ib qho txhuv. Txawm li cas los xij, qhov no sib txawv nyob ntawm ntau hom thiab hom mov. Tshawb xyuas daim ntawv teev cov ntawv teev cov lus qhia kom txaus. Ib lub khob ntawm cov nqaij nyoos, tsis muaj nqaij nyoos feem ntau yields txog peb mus rau plaub khob siav.
Siv cov mov nplej ua zaub mov noj, nrog zaub lossis nrog cov stews, ntses, thiab kua zaub. Nplej tuaj yeem siv tau ua paj nplej, qhob cij, los yog ntxiv rau cov khoom qab zib.
Lo Lus Ntawm
Rice yog ib qho tsis muaj glutens dawb thiab yog li ntawd nws tau txais qhov chaw ntawm cov neeg uas tsis txhob nplej khoom. Los ntawm xaiv cov xim av txhuv uas muaj siab dua nyob rau hauv fiber ntau thiab limiting qhov ntau thiab tsawg, nws tuaj yeem yog ib feem ntawm kev noj zaub mov zoo.
> Qhov chaw:
> Glycemic Index thiab ntshav qab zib. American Diabetes Association. http://www.diabetes.org/food-and-fitness/food/what-can-i-eat/understanding-carbohydrates/glycemic-index-and-diabetes.html.
> Labensky SR, Hause AM, Martel P. Ntawm Kev Ua Noj: ib Phau Ntawv ntawm Cov Khoom Noj Txuj Ci . Boston: Pearson; 2015.
> Micronutrients rau Kev Kho Mob . Linus lub koom haum Linus. http://lpi.oregonstate.edu/sites/lpi.oregonstate.edu/files/pdf/mic/micronutrients_for_health.pdf
> Khaws Tag Nrho Cov Nplej. Whole Grain Council. http://wholegrainscouncil.org/recipes/cooking-whole-grains/storing-whole-grains
> Dawb Nplej. Extension Utah State University. http://extension.usu.edu/foodstorage/htm/white-rice/