Kan chaw ber chu buhfai a ni! Buh ei hian hriselna atana a thatna tak tak chu engte nge ni? (Buhfai hriselna atana a thatna)

Kan rama mi pakhat, "Engtin nge i awm?" tih hi, "Buhfai i ei tawh em?" Buhfai hi kan nun leh kan nunphungah a pawimawh em em a ni. Khawvel mihring zinga a chanve vel chuan nitin an chakna 50% chu buhfai a\angin an hmu \hin. Chuvangin, nitin buhfai eng nge kan ei tih chiang taka hriat a pawimawh em em a, a thatna leh that lohna te chu eng nge ni? Chumi chu vawiinah hian han sawi ila.

Rice var? Bran buhfai? Eng nge a danglamna?

Mi tam tak chuan buhfai var leh buhfai sen (red rice) hi chi hrang hrang pahnih niin an ngai. Mahse a takah chuan an pahnih hian buhfai chi khat atanga lo chhuak an ni. A danglamna chu buhfai chi hrang hrang an siam (mill) danah a awm a ni.

A awlsam zawngin sawi ila, buh chi pawn lam chu a dum dum a ni a, nutrients a tam hle. Hei hi "bran layer" kan ti a. He bran layer hi bran rice emaw red rice emaw atanga lak chhuah a ni lo.

Mahse, buhfai var siam a nih chuan he bran part hlu tak hi an mill vek a, chutah chuan polishing hmangin an paih chhuak thin. Hei vang hian buhfai var chu a eng var a ni.

Mahse, bran a awm avangin bran buhfai hian buhfai var aiin a hmin rei deuh a ni. Chuvangin, nutrition tam ber i hmuh theih nan i ei leh in ah bran rice telh hi a tha ber.

Bran rice ei hian hriselna atana a thatna ber

I ei leh inah brown rice i dah tel hian hriselna atana a thatna thenkhat han thlir ila.

Diabetes control nan a pui thin

Brown rice hian zunthlum vei te chu an thisen sugar level control turin a pui thei a ni. Hei hi Glycemic Index tih value hmangin i hrethiam ang u. A awlsam zawngin, ei tur chi khat i ei hnua i thisen sugar level a san chak dan a teh a ni.

• White rice hian glycemic index sang tak 64 a nei a ni.
• Bran rice tan hian he value hi 55 vel a ni a, hei hi value hniam tak a ni.

Chumi awmzia chu buhfai var i ei hian i thisen sugar level a sang thuai tihna a ni. Mahse brown rice i ei chuan i thisen sugar level a sang zawi zawi a. Hei hi zunthlum vei tan chuan a pawimawh hle. Zirna engemaw zatah chuan buhfai var ei tam lutuk hian zunthlum vei theihna a tipung tih hmuhchhuah a ni.

Lung hriselna atan a tha

Whole grains, brown rice ang chi hian processed foods aiin fiber a nei tam zawk. He fiber hian i thisena cholesterol tha lo awm zat a tihniam thei a, hei hian thinlung natna leh stroke i neih theihna a ti tlem thei a ni.

Tin, fiber tamna ei hian i rilru a ti hahdam avangin taksa rihna hrisel tak neih a awlsam zawk bawk. Hei bakah hian bran rice-a vitamin leh mineral awmte hian thisenah oxygen leh taksaa thil pawimawh dangte a phurh theih nan a pui bawk.

Cancer hlauhawmna a ti tlem thei

Brown rice ah hian phenolics chi thum a awm a . Hengte hi antioxidant chak tak tak an ni a, thlaiah hian natural takin an awm a ni. Antioxidants hian kan cell te hi free radicals lakah a venghim a, chu chuan cell te a tichhe thin. Hetianga cell venhimna hmang hian cancer hlauhawmna kan ti tlem thei a ni. Heng phenolics hlu tak takte hi buh chi bran part-ah a awm tam ber. Chuvangin buhfai var siamnaah bran hi lakchhuah a nih chuan heng antioxidant tam zawk pawh hi paih chhuah a ni bawk.

Digestive system hriselna

Brown rice-a insoluble fiber hian constipation a veng a, bowel movement pawh a regularise bawk. Hemorrhoids ang chi condition te pawh a veng thei bawk .

Thil pawimawh dang chu buhfai hi gluten-free food a ni. Celiac natna vei te hian buh thenkhat chu an ei thei lo. An tan chuan buhfai hi ei tur tha tak a ni a, harsatna awm lova an ei thei a, ei tur mamawh an hmu thei bawk.

Buhfaia ei leh in (nutrition) awm dan hi han thlir ila.

Brown rice hian kan taksa tana pawimawh tak tak vitamin leh mineral engemaw zat a pai a. Nutritional values ​​te hi white rice nen khaikhin chuan engtin nge a awm tih pawh i en ang u.

Buhfai chungchang sawi dawnin thil pahnih hriat reng tur

Buhfai hi chaw tha tak ni mah se, ei leh in him dan tur ngaihtuah hian thil pahnih kan ngaih pawimawh tur a awm.

1. Buhfai bak ei hi a hlauhawm tak tak em?

He thawnthu hi i lo hre tawh mai thei. Buhfai bak ei hi a tha lo, a rimchhia thei bawk. Hemiah hian thudik eng emaw zat a awm. Bacillus cereus tih hi bacteria chi khat a awm a . Buhfai siam ang chi starchy foods te hi a lum leh refrigerator tha taka dah loh chuan he bacteria hi a chhungah a thang lian thei a ni. He bacteria hi ei a nih chuan nausen leh luak chhuak a thlen thei a ni.

Hei hi pumpelh a awlsam hle:

• Buhfai chhum la awm i neih chuan darkar tam tak chhung room temperature-ah dah suh.
• Tluk takin khar la, a rang thei ang bera fridge-ah dah rawh .
• Reheat hunah reheat tha leh rawh.
• Kitchen chhungah faina tha tak vawng reng ang che.

2. Buhfai hian arsenic a pai em?

Arsenic hi chemical tha lo tak a ni a, leia pianphungah a awm a ni. Fertilizer leh pesticide hman a nih avangin lei leh leihnuai tuiah arsenic level a tisang a ni. Buhfai hian buh chi dang aiin arsenic a hip theihna a sang zawk a ni. Hei hi a chhan chu buhfai hi tui tam tak hmanga chin a nih vang a ni.

Hei pawh hi a chinfel dan tur a awm:

• Rice i siam hmain tui luang hnuaiah vawi tam tak silfai hmasa phawt ang che.
• Chaw i siam hunah chuan i chaw siam dân pangngai aia tui tam zâwk hmangin chaw siam rawh . Pasta chhum ang maiin.
• Rice a lum hnuah , tui la awm chu strain off rawh.

Heng hmanrua te hian buhfai arsenic awm zat chu nasa takin a tihtlem thei a ni.

Rice hman tangkai dan tui tak tak

Bran rice a siam hun rei lutuk tur i ngaihtuah a nih chuan vawi khatah batch lian tak chhum la, a then then la, freezer-ah dah rawh. Tichuan, i ei zawh hunah chuan i tih tur chu i lum mai mai a ni.

Buhfai hi buhfai ang bawka ei tur a ni lo. Thlai chi hrang hrang, thlai chi hrang hrang, sa leh sangha nena chawhpawlh a, eitur tha tak siam theih a ni. Ngaihtuahna thenkhat chu hetiang hi a ni:

• Rice salad tui tak siam la, lentils, chickpeas, peas, leh i duh ber thlai chi hrang hrang te dah la.
• Rice chu fried rice angin siam la, thlai chi hrang hrang carrot, bean, leeks, leh cabbage te hmangin siam rawh.
• Bell peppers chu buhfai leh thlai chi hrang hrang inzawmkhawmin khat la, chhum rawh.
• Rice chu black beans, corn, leh sambal nen chawhpawlh la, a thlum thar siam rawh.
• I duh ber chicken curry emaw fish curry emaw ah broccoli emaw spinach ang chi thil dah la, buhfai nen ei rawh.

I ei leh in tur i ngaihtuah a, a bik takin damdawi lam thil (zunthlum emaw thisen sang emaw) avanga i ngaihtuah a nih chuan i tana tha ber ei tur chungchangah i doctor emaw doctor emaw hnen atanga thurawn lak a pawimawh hle.