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Osikapa, ezigbo nri nke nri ndị India, nwere ike ịrụ ọrụ ebube mgbe a bịara ahụike gị. Osikapa nwere ọtụtụ agba, ọdịdị na nha, ndị kachasị ewu ewu bụ osikapa na osikapa agba aja aja.
Dị ka ọnụ ọgụgụ si dị, osikapa ọcha bụ ụdị a na-ejikarị eri anụ, dịka ọnụọgụgụ, mana osikapa aja aja ka amaara dị ka nhọrọ ahụike ka mma - na-egosi na ịrị elu ewu ewu ụdị dị iche iche.
Onwere ihe di iche na osikapa na osikapa di iche iche? Osikapa agba aja aja na osikapa ọcha, ha abụọ bụ ezigbo stachi nke starch. N'agbanyeghị otu uru nke ụdị osikapa ahụ, a na-ewere osikapa na-acha osikapa ka osikapa ọcha na ụzọ ụfọdụ. Ka anyị leba anya na uru ahụike dị iche iche ụdị osikapa a dị iche iche.
Anyị ga-eleba anya na isi dị iche n'etiti osikapa osikapa na osikapa ọcha, yana otu o si emetụta ọnọdụ ahụike na ahụike gị.
surya namaskar na-ere calorie ole
Osikapa Vs White Osikapa
Osikapa aja bụ ụdị osikapa ọka niile ma ọ bara uru karịa osikapa ọcha. N'adịghị ka osikapa ọcha, a na-ejigide bran ma osikapa osikapa bụ isi iyi nke vitamin na mineral. Naanị ezigbo ọdịiche dị n'etiti osikapa na osikapa bụ otu esi edozi ya tupu ha abanye n'ahịa
[1] .
ka esi eme papaya ihu
Osikapa n’enweghi nri n’ime ya n’ihi usoro enweghị ngụta. A na-emekwa ka osikapa a na-ata anụ nụchaa tupu ya agbuwa n’ahịa. Ewezuga iwepu husk na bran, a na-ewepụkwa ihe ndị dị mkpa na usoro a [abụọ] .
1. Ndekọ nke Glycemic
Ndekọ Glycemic bụ ndepụta kachasị mkpa nke na-ekewa ihe oriri dabere na ngwa ngwa ọ ga-ebuli shuga shuga na ahụ. Nke dị elu nke GI, ngwa ngwa a ga-agbari nri na agbanyeghị.
Iri nri na obere GI dị mma maka ịlalata, ịkwụsị nsogbu agụụ, igbochi ọrịa obi, wdg. Dịka akụkọ si kwuo, a sịrị na osikapa ọcha nwere GI dị elu ma e jiri ya tụnyere osikapa agba aja. Agbanyeghị, GI dị iche iche dịka osikapa dị iche iche mmadụ na-eri [3] .
Rịba ama : GI nke osikapa basmati dị iche na osikapa jasmine ma ọ bụ osikapa ọka ogologo [4] .
2. Calorie ọdịnaya
Kalori ọdịnaya nke nri bụ nke abụọ kachasị mkpa nke na-enyere aka ikpebi uru nri ahụ bara n’ahụ mmadụ [5] . Osikapa Brown n'ozuzu ya nwere calorie dị elu kwa ụbọchị karịa osikapa ọcha [6] [7] .
Osikapa nwere ọtụtụ calorie, carbs, na abụba karịa osikapa ọcha. Bụ oke ọka, iri osikapa agba aja aja agaghị enyere aka ibu ibu na mberede.
3. Eriri ọdịnaya
Abịa n’ihe gbasara eriri dị mma, osikapa nchara nwere nnukwu uru [8] . Osikapa agba aja aja nwere eriri na antioxidants, yana nwere vitamin na mineral dị mkpa karịa [9] . 100 grams (3.5 ounce) nke osikapa agba aja aja na-enye eriri 1.8, ebe 100 gram nke osikapa ọcha na-enye naanị eriri 0.4 nke eriri [10] .
4. Ọdịnaya Arsenic
Arsenic bụ ihe eji eme mmiri na-ahụ ihe fọrọ nke nta ka ọ bụrụ ihe oriri na ihe ọ drinksụ drinksụ niile mana ọ na-ahụkarị na obere, yana n'ọtụtụ buru ibu nwere ike ịdị na-egbu egbu n'ahụ gị iri na otu . Ọ nwere ike ịbawanye n'ihe egwu gị nke ọrịa na-adịghị ala ala gụnyere kansa, ọrịa obi na ụdị ọrịa shuga 2 [12] [13] .
egwuregwu a ga-egwu n'ụlọ maka ndị okenye
Osikapa agba aja aja na arsenic karịa osikapa. Ma, nke a ekwesịghị ịbụ nsogbu ma ọ bụrụ na ị rie osikapa na imeru oke dịka akụkụ nke nri dịgasị iche [14] iri na ise .
ihe nkpuchi ntutu a na-eme n'ụlọ maka ntutu isi
5. Ikike Ibu
Mmụta na-akwado nkwupụta ahụ na iri osikapa agba aja aja kama ịcha ọcha nwere ike inye aka belata oke, nchịkọta ahụ (BMI) na gburugburu ya na úkwù ya. [16] . Osikapa agba aja aja bụ nhọrọ kachasị mma iji nyere aka na ọnwụ ọnwụ n'ihi ịdị ike ya dị ala [17] .
6. Ihe ize ndụ nke ọrịa shuga
Brown osikapa dị oke elu na magnesium na eriri nke na-enyere aka ịchịkwa ọkwa shuga dị na ahụ. Dị ka ọmụmụ ndị na-adịbeghị anya si kwuo, a na-ekwu na ị riceụ osikapa agba aja aja na-ebelata ihe ize ndụ nke ụdị ọrịa shuga 2 [18] .
Iji osikapa agba aja aja dochie osikapa ọcha gị nwere ike inye aka belata shuga shuga na ahụ ma belata ihe ize ndụ nke ụdị ọrịa shuga abụọ [19] . Osikapa agba aja aja nwere GI nke 50 na osikapa nwere GI nke 89, nke pụtara na osikapa ọcha na-abawanye ogo shuga n'ọbara karịa osikapa agba aja aja.
7. Ihe ize ndụ nke Ọrịa Obi
N'ihi lignans dị na osikapa agba aja aja, ọ na-enyere aka ichekwa obi mmadụ pụọ na ọrịa [iri abụọ] . Egosiputara Lignans iji belata oke abụba n'ime ọbara, belata ọbara mgbali na ibelata mbufụt na akwara [iri abụọ na otu] .
Ieri osikapa agba aja aja karia osikapa ocha nwere ike inye aka belata ihe egwu di na obi. Brown osikapa nwekwara ọtụtụ ọkwa dị mma nke cholesterol [22] .
Yabụ, Kedu Nke Kacha Mma?
Ọ bụrụ n’ị nwere mmasị ịjuju afọ gị site n’oge ruo n’oge n’enweghị nsogbu banyere eriri na-aba ụba, mgbe ahụ osikapa ọcha bụ maka gị. Ma, ego osikapa ị na-eri bụ nke dabara n ’oriri calorie gị, yabụ ị ga-edobe taabụ na ego ị na-eri. Yabụ, imega ahụ bụ iwu iji gbaa calorie ndị ahụ onyinye osikapa na-enye gị.
Osikapa agba aja aja bụ nri nwere ezigbo obi ma na - echekwa gị pụọ n’ọrịa dị iche iche dịka ọrịa kansa na ọrịa shuga. Ọ na-emekwa ọgaranya na mgbochi mkpali Njirimara. Typedị osikapa a bara uru maka njem njem ọnwụ gị, n'ihi na ọ ga - enyere naanị aka ịkwụsị ibu kama ọ ga - enyekwa aka ịkwado ibu dị mma.
N'ebe ahụ, enwere ike igosi na osikapa agba aja aja na-edozi ahụ karịa osikapa ọcha. Ọ dị elu na eriri, magnesium, na nri ndị ọzọ, ọ bụghịkwa na-edozi ahụ ka nri osikapa dị. Agbanyeghị, ụdị osikapa nwere ike ịbụ akụkụ nke nri na-edozi ahụ ma ọ nweghị ihe dị njọ na iri osikapa ọcha ugbu a na mgbe ụfọdụ.
mmanụ aki oyibo na-enyere aka ito ntutu
Rịba ama : Ọ bụrụ n'ịchọrọ ịgbakwunye osikapa na nri gị mana ejighị n'aka, gwa onye na-edozi nri gị.
