zxcvb: 聽說洗米會造成營養流失?那做飯還用洗米嗎

聽說洗米會造成營養流失?那做飯還用洗米嗎


10 Aug 2023 at 02:53pm
稻米是一種澱粉類穀物,是世界上最重要的膳食碳水化合物之一,它早已成為地球上數十億人的主食。大米為人類提供了許多能量、維生素和礦物質。

美國農業部數據顯示, 1 杯(約186 克)煮熟的短粒白米飯的營養信息如下:

很多人煮飯前大多有洗米的習慣,包含專業廚師,這真的有必要嗎?

洗米有什麼用?

大米的類型、傳統習慣、菜品的不同、清潔米粒等都可能是人們去洗米的原因。

洗米之後,米飯上的污垢或灰塵都會被沖洗掉。實際上,這一效果是否發揮作用取決於您的大米的質量和包裝,我們在正規商超、雜貨店購買的包裝大米是相對乾淨、安全的,可以不用沖洗、直接使用。

現在還有免洗米的存在,國際上通常的免洗米標準是潔淨度應小於100 ppm(ppm為濃度單位,表示百萬分之一的濃度),也就是說,雜質在米中的比例應小於百萬分之一。這樣的免洗米,可以保證大米的衛生狀況。而購買到散裝米或是農村自己加工的大米時,可以適當清洗,洗去雜質。日本藤素威爾鋼viagra必利吉犀利士cialis雙效犀利士樂威莊Leviatra必利勁德國必邦德國黑螞蟻美國黑金日本萬艾可卡宴催情液卡宴催情粉RUSH吸入催情一滴銷魂女用偉姐宮廷玉液潮吹凝繆日本淫汁日本淑女剋星精華素日本葵花催情液

除此之外,沖洗大米還會洗去一些表面的澱粉。“每粒大米都含有澱粉顆粒,加上少量的蛋白質和脂質”,食譜作者和食品科學專家Nik Sharma寫道。大米中有兩種類型的澱粉:直鏈澱粉和支鏈澱粉。支鏈澱粉含量較高的品種,如糯米或喬木米,往往更粘。直鏈澱粉含量高的大米類型,如印度香米或茉莉花,粘性更低,更堅硬。同時,也有研究證明了這一點,洗米對煮熟的米飯質地影響不大,米的品類反而更具影響。但如果確實喜歡吃顆粒相對分明的米飯,煮前沖洗一下是可以的。

但也有人說,洗米會造成營養流失。這還能洗米嗎?

淘米次數不要過多,一般用清水淘洗兩遍即可,不要使勁揉搓。對於存放過久的米,則多淘洗幾遍為好。這是因為大米表層含有一些水溶性的維生素和無機鹽,如果反复淘洗或者用力搓洗、攪拌,容易使大米表層的營養素流失。Horner, NS, 和Beauchemin, D. 的研究證明,洗米還會沖洗掉大量對我們健康很重要的其他營養素,如:銅、鐵、鋅和釩。

對大多數人來說,洗米似乎更是一種個人習慣的選擇,如果要洗,就輕輕淺洗一兩遍即可。

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