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Osikapa (Oryza sativa) bu nkpuru starchy nke umu Poaceae. Osikapa bụ nri a na-erikarịkarị nke ihe karịrị ọkara nke ndị ụwa na-eri n'ihi ọbịbịa ya na nnweta ya [1] . Osikapa nwere anụ dị nro, nke na-ata nri, ọ nwere ike ijikọta ya na ụtọ ọ bụla na sizinin, na-agbakwunye ihe oriri dị ka ofe, salads na casseroles, ma jupụta nri dị iche iche.
Osikapa na-abịa n'ụdị dị iche iche, nha na agba. E nwere osikapa dị iche iche. Lee ụfọdụ osikapa ndị a na-ahụkarị:
• Osikapa - Ọ bụ ụdị osikapa ọka niile nke dị na nri karịa osikapa ọcha.
• Basmati osikapa - Ọ bụ ụdị osikapa dị iche iche nke nwere ogologo ekpomeekpo ma sie ike.
• Jasmine osikapa - Ọ bụ ụdị ọka dị ogologo nke osikapa na-esi ísì ụtọ (nke a makwaara dị ka osikapa aromatic) nke nwere isi na isi pụrụ iche.
• Osikapa - A haziri ya ma kpochaa osikapa nke nwere mkpo ya, akpụrụ ma wepu ya nke gbanwere ekpomeekpo, udiri na odidi nke osikapa.
• Osikapa - A na-akpọkwa ya osikapa amachibidoro ma ọ bụ nke na-acha odo odo nke nwere nwayọọ, ekpomeekpo na ụtọ chewy.
• Red osikapa - varietydị osikapa ọzọ dị iche iche nwere mkpụkọ uhie. Red osikapa nwere nutty ekpomeekpo ma na-emekarị iwesa unhulled ma ọ bụ ọkara hulled.
• Osikapa Arborio - Ọ bụ obere osikapa ọka a na-ejikarị esi nri ndị Italiantali.
• Glutinous osikapa - A na-akpọ ya osikapa nra n ’ihi n’ihi na ọ na-abụ nnyapade ma esi ya. Ọ bụ ụdị osikapa dị mkpụmkpụ nke a na-ejikarị efere Asia.
Ricedị osikapa ndị kachasị ewu ewu bụ osikapa agba aja aja na osikapa ọcha. Otú ọ dị, osikapa agba aja aja bụ nri ọka zuru oke nke nweela ewu ewu n'ihi oke uru ọ bara, ọ na-enyekwa ọtụtụ uru ahụ ike ma e jiri ya tụnyere osikapa ọcha. N'isiokwu a, anyị ga-ekwu maka akụkụ nri na uru ahụike nke osikapa agba aja aja na osikapa osikapa akwụkwọ nri maka ọnwụ ọnwụ.
Gịnị Bụ Agba Osikapa?
Brown osikapa bụ ọka zuru oke na-enweghị nụ ma kpochapụ. A na-enweta osikapa dị iche iche site na iwepu ahu ihe (mkpuchi mkpuchi siri ike) na-ahapụ bran na nje ahụ nke jupụtara na nri. [abụọ] n'adịghị osikapa ọcha, nke nwere ahịhịa ya, bran na izizi ya, na-ebute ọnwụ nke nri.
Nri oriri na-edozi ahụ nke osikapa Brown
100 g osikapa agba aja aja nwere 82 kcal ike ma ha nwekwara:
• protein 1,83 g
• 0,65 g ngụkọta abụba (abụba)
• carbohydrates 17.05
• eriri 1,1 g
• shuga 0,16
• 2 mg calcium
• Iron 0.37 mg
• 3 mg sodium
• 0,17 g fatty acids, ngụkọta jupụta
Health Uru Of Brown Osikapa
1. Na-enyere aka na ọnwụ ọnwụ
Osikapa agba aja aja nwere ezigbo eriri. Oriri eriri nri na-enyere afọ gị aka iju ogologo oge ma na-egbochi agụụ nri achọghị. Nke a na - enye aka n’ibu n’ibu n’ihi na eriri na - ebelata agụụ mmadụ [3] .
Nnyocha e mere egosiwo na ụmụ nwanyị ndị riri nri ọka zuru oke na-adị obere ma e jiri ya tụnyere ụmụ nwanyị na-eri obere ọka [4] .
2. Na-akwalite ahụike nke obi
Osikapa aja aja dị na fiber na ogige osisi a na-akpọ lignans nke nwere ike inye aka belata ọkwa cholesterol ma belata ihe ize ndụ nke ọrịa obi. Nnyocha egosila na ịrecha ọka niile dị ka osikapa agba aja aja na-eme ka ọrụ obi na nke metabolism [5] . Ọzọkwa, nchọpụta ọzọ egosila na iri mkpụrụ niile nwere ike ibelata ihe egwu nke ọrịa obi [6] .
3. Na-achịkwa ọrịa shuga
Brown osikapa bụ nri glycemic index (GI) dị ntakịrị, nke nwere ike inye aka gbochie ihe ize ndụ nke ụdị ọrịa shuga 2 [7] . Ndekọ glycemic bụ ọ̀tụ̀tụ̀ nke otu ngwa ngwa ma ọ bụ nwayọ nwayọ na-eribiga nri ahụ na ole ha na-eweli ọ̀tụ̀tụ̀ shuga dị n’ọbara n’ahụ́. A na-agbari ihe oriri dị elu dị elu ngwa ngwa ma na-etinye obi gị dum, na-eme ka ịrị elu nke ọbara shuga na ihe oriri GI dị ala na-etinye obi nwayọ nwayọ ma ọ gaghị ebuli ọkwa shuga ọbara gị.
Otu nnyocha jiri mmetụta glucose ọbara na-ebelata osikapa agba aja aja na osikapa milled. Nsonaazụ gosiri na osikapa aja aja nwere nnukwu nri nri, phytic acid, polyphenols na mmanụ nke na-eme ka ọ baara ndị ọrịa shuga ọrịa karịa osikapa milled [8]
4. Na-egbochi ọrịa na-adịghị ala ala
Osikapa Brown bụ ezigbo ihe na-akpata antioxidants nke nwere ike ibelata ihe ize ndụ nke ọtụtụ ọnọdụ ahụike na-adịghị ala ala dịka ọrịa obi, ọrịa obi, ọrịa kansa, ọrịa na-efe efe, ọrịa iku ume na ọrịa shuga [6] .
5. Na-enyere ahụ nri nri nri
Ọdịdị fiber na osikapa na-acha aja aja na-enyere aka n'ịhazi mmegharị afọ. Otu nnyocha e bipụtara na Journal of Science Science gosipụtara mmetụta osikapa agba aja aja na osikapa na-acha ọcha n'oge mgbaze. Ọmụmụ ihe ahụ rụtụrụ aka na bran bran na osikapa aja aja na-emezi mgbaze ma nyere aka na ngagharị afọ kwesịrị ekwesị [9] .
6. Na-ewusi ọgụ ọgụ
Brown osikapa bụ ọgaranya na mkpa vitamin, mineral na phenolic ogige nke na-enyere ike gị dịghịzi usoro ma welie ikike ibuso ọrịa.
7. Na-edozi ahụ ike ọkpụkpụ
Brown osikapa nwere ezigbo calcium, ihe dị mkpa ịnweta nke achọrọ iji wulite ọkpụkpụ na ezé siri ike ma dị mma. Calcium na-egbochi ihe ize ndụ nke osteoporosis na ọrịa ndị ọzọ ọkpụkpụ.
8. Na-akwado ụjọ usoro arụ ọrụ
Brown osikapa nwere ike inyere aka na ịrụ ọrụ kwesịrị ekwesị nke usoro ụjọ ahụ n'ihi ọnụnọ nke ígwè n'ime ya. Iron bụ mineral dị mkpa achọrọ maka ọrụ akwara kwesịrị ekwesị-ọ na-egbochi ọrịa nke ụbụrụ [10] .
9. Ọ dị mma maka ndị nne na-enye nwa ara
Nnyocha egosiwo na ndị nne na-enye nwa ara nwa riri osikapa agba aja aja nwere nkụda mmụọ, iwe na ike ọgwụgwụ, na-ebute nbelata mkpasasị uche ọnọdụ. Na mgbakwunye, iri osikapa agba aja aja mekwara ka ọgụ dị n'etiti nne na-enye nwa ara iri na otu .
10. Nwere ike ijikwa kansa
Nnyocha egosila na esika osikapa na-acha ọcha nke gamma-aminobutyric acid (GABA) nwere ike ịkwụsị uto nke ọrịa kansa leukemia na ịkpalite ọnwụ mkpụrụ ndụ kansa. [12] . Nnyocha ọzọ gosipụtara na ọnụnọ nke phenols na osikapa agba aja aja nwere ikike dị ukwuu iji kwụsị uto nke ara na sel cancer cancer na ụmụ mmadụ [13] .
11. Na-egbochi ọrịa neurodegenerative
Ọnụnọ nke gamma-aminobutyric acid (GABA) na germinated osikapa agba aja aja egosila na ọ nwere mmetụta neuroprotective megide ọrịa neurodegenerative dị ka ọrịa Alzheimer na ọrịa Parkinson [14] .
12. Nwepu nri gluten
Osikapa aja bụ enweghị gluten, nke na-eme ka ọ bụrụ nri zuru oke maka ndị na-eche gluten. Ndị mmadụ na-arịa ọrịa celiac enweghị ike iri nri nwere gluten dị ka ọka wheat, ọka bali ma ọ bụ nri rye dị ka gluten na-ebute nzaghachị nke na-emebi eriri afọ iri na ise .
Side mmetụta Of Brown Osikapa
Arsenic dị na ala ma nri dịka osikapa, akwụkwọ nri na ọka ndị ọzọ nwere arsenic. Brown osikapa nwere pasent 80 nke inorganic arsenic n'ihi na o nwere ahịhịa izizi, nke na-edowe ọnụ ọgụgụ dị ukwuu nke arsenic inorganic [16] . Yabụ, ọ dị mma iri osikapa agba aja aja nke pere mpe.
Ego Osikapa Okwute Ole Ka M Kwesiri Abọchị?
Healthy okenye kwesịrị iri should cup 1 iko osikapa agba aja aja kwa ụbọchị.
Zọ iji tinye osikapa agba aja aja na nri gị
• Kwadebe efere osikapa nwere osikapa agba aja aja na sautéed veggies.
• nwere ike iri osikapa agba aja aja na àkwá, anụ ma ọ bụ lentil maka nri ehihie.
mmanụ castor maka uto ntutu na isi nkwọcha
• Ghaa osikapa agba aja aja na akwukwo nri na oliv mmanu ma nwee ya dika nri.
• Gbakwunye osikapa agba aja aja na nri ofe gị.
• Mee pudding osikapa na osikapa agba aja aja .
• Mee osikapa agba aja aja na osiji osikapa ojii n’ụlọ.
• Jiri osikapa agba aja aja na usoro nri gị.
Ntụziaka Rice Rice maka Loss Ibu
Brown osikapa pilaf na eyịm ye ọka [17]
Efrata:
• 1 tbsp mmanụ oliv
• ½ iko nkpuru ahihia ohuru
• ½ iko eyịm eyịm
• ½ iko osikapa agba aja aja
• 1 ¼ iko efere ọkụkọ
Usoro:
• Ke ekpri saucepan ekpri aran olive.
• Tinye ọka na yabasị ma gbanye ihe dị ka minit ise na asaa ruo mgbe ọ gbanwere aja aja.
• Tinye osikapa agba aja aja ma bido nke ọma.
• Tinye ọkụkọ ọkụkọ na ya wee weta obụpde.
• Kpuchie pan ahụ ma belata okpomọkụ ahụ.
• Esi nri ihe dị ka nkeji iri anọ na ise ruo mgbe osikapa dị nro.
Brown osikapa salad
Efrata:
• 200 g osikapa agba aja aja ogologo
• 1 uhie uhie
• 1 akwụkwọ ndụ akwụkwọ ndụ ose
• 4 eyịm spring chopped
• tomato 2
• 2 tbsp pasili chopped
• 2-3 garlic cloves egbutu
• ½ lemon
• 2 tbsp mmanụ oliv
• nnu na ose oji oji
Usoro:
• Izizi, saa osikapa sachaa ma sie osikapa.
• Mgbe osikapa sie, sachaa na mmiri oyi ma kwe ka ọ dị jụụ.
• Wepu mkpụrụ osisi na ose ma belata ha nke oma.
• Bee tomato n'ime wedges ma gwakọta ihe oriri niile eji esi nri na osikapa esiri esi.
• Na efere, pịa ihe ọ juiceụ juiceụ nke lemon ma gwakọta ya na mmanụ oliv, nnu na ose oji. Tinye galik na ya ma jikọta nke ọma.
• Wunye ngwakọta a na salad osikapa ma jiri nwayọ nwuo ya [18] .
