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1. 현미 영양성분
원산지: 동아시아
수확 시기: 연중계속
평균 크기: 2cm
칼로리(100g): 355kcal
보관법: 밀폐용기에 담아 서늘한 곳에 보관
손질법: 쌀과 마찬가지로 흐르는 물에 여러번 씻어 활용
권장 섭취량: 하루 300g
구입 요령: 입자가 고르며 현미가루가 날리지 않는 것
주요 영양성분: 칼륨, 철분, 단백질, 식이섬유
궁합에 좋은 음식: 흑미,쌀-현미의 부족한 영양소를 채우고 맛을 조화롭게 한다
현미는 종종 건강한 식습관과 관련된 음식입니다. 통 곡물로 간주되는 현미는 껍질, 밀기울, 세균이 제거된 백미보다 덜 가공됩니다. 현미는 껍질만 제거하여 영양분이 가득한 밀기울과 세균을 남깁니다. 그 결과 현미는 백미가 부족한 비타민, 미네랄, 항산화 제 등의 영양소를 함유하고 있습니다.
2. 현미 효능
1. 심장 건강
현미가 심장 건강에 좋은 음식이라는 것은 의심의 여지가 없습니다. 섬유질과 심장 질환의 위험을 줄이는 데 도움이 되는 유익한 화합물이 풍부합니다. 섬유질의 좋은 공급 원인 것 외에도 현미에는 심장병 위험 요인을 줄이는 데 도움이 될 수 있는 리그난이라는 화합물이 포함되어 있습니다. 리그난이 풍부한 식품이 많이 함유된 식단은 콜레스테롤 감소, 혈압 저하 및 동맥 경직 감소와 관련이 있습니다.
2. 혈당 조절
백미를 현미로 대체하는 것은 여러 면에서 당뇨병 환자에게 도움이 될 수 있습니다. 현미는 백미보다 혈당 지수가 낮기 때문에 소화가 느리고 혈당에 미치는 영향이 적습니다. 혈당 지수가 낮은 음식을 선택하면 당뇨병 환자가 혈당을 더 잘 조절하는 데 도움이 될 수 있습니다. 또한 백미를 현미로 대체하면 처음에 제2형 당뇨병 발병 가능성을 줄일 수 있습니다.
3. 뼈 건강
현미는 칼슘과 함께 뼈의 물리적 구조를 제공하는 마그네슘이 풍부하기 때문에 건강한 뼈 유지에 도움이 됩니다. 마그네슘이 풍부한 현미는 관절염과 골다공증 같은 건강 상태에 도움이 됩니다.
4. 소화기 건강
현미는 소화 시스템을 최적화하기 위해 일일 식단에 쉽게 추가할 수 있는 유용한 필수품입니다. 그 안에 존재하는 섬유질은 배변을 조절하고 포만감을 유지하는 데 도움이 됩니다. 현미의 섬유질 함량은 또한 변비 및 대장염과 같은 다른 상태를 완화시킵니다.
3. 현미 부작용
- 현미를 충분히 씹지 않으면 장에 부담이 됩니다. 현미는 최소 30회 이상 씹는 것이 좋습니다.
- 소화 기능이 약한 사람은 현미 섭취를 피하는 것이 좋습니다.