Osikapa agba aja aja: uru na otu esi eme ya

Ndinaya

• Kedụ uru ahụike ya
• Ozi na-edozi ahụ maka osikapa agba aja aja
• Esi kwadebe osikapa agba aja aja

Brown osikapa bụ ọka ọalụ richụ jupụtara na carbohydrates, eriri, vitamin na mineral, na mgbakwunye na ihe ndị ọzọ nwere ihe ndị nwere antioxidant, dị ka polyphenols, oryzanol, phytosterols, tocotrienols na carotenoids, bụ ndị oriri ha na-enyekarị aka na mgbochi ọrịa dịka ọrịa shuga na oke ibu.

Isi ihe dị iche n’etiti osikapa na osikapa bụ na ewepụ mkpokoro na mkpo na nke ikpeazụ, nke bụ akụkụ nke mkpụrụ ọka bara ụba na nke nwere nri niile akpọrọ n’elu, ọ bụ ya kpatara osikapa ọcha ji ihe ize ndụ dị ukwuu nke ibute ọrịa na-adịghị ala ala.

Kedụ uru ahụike ya

Nri osikapa agba aja aja nwere ọtụtụ uru ahụike, dị ka:

• Mee ka ahụ ike nke eriri afọ dịkwuo mma, n'ihi ọnụnọ nke eriri ndị na-enyere aka ịbawanye ogo nke stool ma kwado nnabata, bụrụ nhọrọ kachasị mma maka ndị na-arịa afọ ntachi;
• Ọ na - atụnye ụtụ na ọnwụ n'ihi na, ọ bụ ezie na o nwere carbohydrates, o nwekwara eriri nke, mgbe ejiri ya belata, na - enyere aka nwekwuo afọ ojuju ma belata oriri nke nri. Na mgbakwunye, osikapa agba aja aja nwere ọtụtụ ihe ndị na - arụ ọrụ bioactive, ya bụ gamma oryzanol, nke bụ nkwa na - ekwe nkwa imegide oke ibu;
• Ọ na-enyere aka belata cholesterol, n'ihi na ọ bara ọgaranya na antioxidants, nke na-ebelata ma gbochie oxidation nke abụba, na-ebelata ihe ize ndụ nke ọrịa obi na nke obi;
• Ọ na - enye aka n’ịhazi shuga shuga, n’ihi ọnụnọ nke eriri, nke na - enye osikapa agba aja aja ka esiri glycemic index, nke mere na glucose ọbara anaghị aba ụba ka a na - eri ya. Ọzọkwa, nnyocha ụfọdụ na-egosi na ihe ndị na-akpata ọrịa shuga ya nwekwara ike ịbụ ihe metụtara gamma oryzanol, nke na-echebe mkpụrụ ndụ nke pancreas na-arụ ọrụ maka imepụta insulin, nke bụ homonụ na-enye aka ịhazi shuga;
• Na-enyere aka igbochi kansa, ebe ọ bụ na ọ nwere ogige bioactive na antioxidant na mgbochi mkpali, nke na-echebe mkpụrụ ndụ site na mmebi nke free radicals;
• O nwere mmetụta neuroprotective, n'ihi ọnụnọ nke antioxidants, na-enyere aka igbochi ọrịa neurodegenerative, dịka Alzheimer, dịka ọmụmaatụ.

Na mgbakwunye, osikapa aja aja jupụtara na protein nke, mgbe ejiri ya na ụfọdụ mkpo, dị ka agwa, chickpeas ma ọ bụ peas, mepụta ezigbo protein dị mma, nke nwere ike bụrụ nhọrọ magburu onwe ya maka ndị anaghị eri anụ, ndị anaghị eri anụ ma ọ bụ ọrịa celiac. Nnyocha sayensị na-akọ na protein osikapa aja aja dị ka nke protein soy na whey.

Ozi na-edozi ahụ maka osikapa agba aja aja

Tebụl dị n'okpuru na-atụle uru nri na-edozi ahụ nke osikapa agba aja aja na nke osikapa ọcha:

Esi kwadebe osikapa agba aja aja

Onu ogugu maka osikapa bu 1: 3, ya bu, oke mmiri gha agha kariri osikapa okpukpu ato. Nke mbu, osikapa aja aja kwesiri itinye ya, tinye mmiri zuru oke iji kpuchie ya, ihe dika nkeji iri abuo.

Iji kwadebe osikapa, tinye ngaji mmanụ abụọ ma ọ bụ abụọ n’ime pan, mgbe ọ dị ọkụ, tinye 1 iko osikapa agba aja aja ma gwakọta, iji gbochie ya ịrapara. Mgbe ahụ tinye iko mmiri 3 na nnu nnu, sie nri ọkụ ruo mgbe mmiri ahụ wee sie, mgbe nke a mere, a ga-eme ka ọnọdụ okpomọkụ belata na obere ọkụ, wee kpuchie pan ahụ, iji sie nri maka ihe dịka 30 nkeji ma ọ bụ karịa ruo esighe.

Mgbe ịmalitere ịhụ oghere dị na osikapa, gbanyụọ ọkụ ma hapụ ya ka ọ zuru ike maka nkeji ole na ole ka mkpuchi ahụ meghere, na-ekwe ka osikapa gụchaa mmiri ahụ.