September 28, 2018
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【一起湊米氣】阿媽話白飯正氣無講錯
#紅米糙米十穀米各有優缺點
#切忌食用過量以致消化不良
#星期六放輕鬆
近年越來越多人關注食物營養健康，購買食物時都追求「三低一高」，即是低脂、低鹽、低糖及高纖，以致有人認為經過精製的白米無益，改吃紅米、糙米、黑米、十穀米等粗糧。
白米在加工過程中經過精磨、去掉外層部分，白米所含的植物性蛋白質及纖維量的確較其它種類米為低，但根據中醫理論，白米具有補氣養脾胃、除煩渴、長肌肉及止腹瀉的功效，而且因為已去掉粗糙的外殼，容易消化，尤其適合小朋友、老人家及脾胃虛弱人士食用，但由於碳水化合物含量高，糖尿病人士要控制進食份量。
而各種米飯各有功效，宜配合體質食用發揮最大功效，紅米、糙米、十穀米適合糖尿、貧血、肥胖和便秘人士食用，但痛風症者則不宜。
再有益的食物，進食過量都會有反效果，香港人普遍脾胃虛弱，不建議吃全紅米、糙米飯，恐怕會導致噁氣胃脹，一開始宜十份白米溝一份紅米/糙米，當腸胃適應後再調節比例。
食白飯好悶？煮白米飯都可以有好多變化，周末試煮以下這款簡單又美味的有味飯！
簡易栗子雞脾菇飯
材料：去皮栗子50克、雞脾菇1塊、紅蘿蔔半條、白米1杯、昆布3片、生抽1茶匙、味醂1湯匙、水1杯、鹽少許
做法：
1. 將材料洗淨，雞脾菇切件，栗子切半；紅蘿蔔切件。
2. 全部材料放入電飯煲中拌勻，按掣煮飯。
3. 飯煮熟後，取出昆布拌勻即成。
Refined white rice is low in fiber without nutrients?
A lot of people are trying to eat more healthily, and they go for low fat, low sodium, low sugar and high fiber food. Many also consider refined white rice to have zero nutrients and opt for red rice, brown rice, black rice, or ten grain rice.
During the processing of white rice, the outer layer is removed reducing the contents of plant proteins and fiber compared to other grains. White rice, however, replenishes qi and nourishes spleen and stomach, promote muscle development, and relieve diarrhea. As the outer layer is removed, white rice is easier to digest and more suitable for children, elderlies, and those with asthenic spleen and stomach. As white rice is high in carbohydrates, those with diabetes should consume as appropriate.
Different rice have different healing effects and should be consumed based on body constitution. Red rice, brown rice and ten grain rice are suitable for those with diabetes, anemia, obesity and constipation, but not suitable for those with chonic pain.
Over consumption of any healthy foods can have negative effects. Most Hong Kong people have asthenic spleen and stomach, so it is not recommended to only have red rice or brown rice as it may lead to abdominal bloating. It is recommended to have 10 to 1 portion of white rice to red or brown rice to start and let your digestive system adjust slowly.
If you find white rice boring, try mixing it up with this delicious dish!
Simple king oyster mushroom rice with chestnuts
Ingredients: 50g peeled chestnuts, 1 king oyster mushroom, half a carrot, 1 cup white rice, 3 kombu, 1 teaspoon light soy sauce, 1 tablespoon mirin, 1 cup of water, salt
Preparation:
1. Rinse all ingredients thoroughly. Slice king oyster mushroom, cut chestnuts in half, slice carrot.
2. Place all ingredients into rice cooker and mix well. Turn on rice cooker.
3. Once rice is cooked, take out kombu.
