重ね煮のこと

玄米を美味しく食べる裏技

ニコニコ母さんになれちゃう秘密♡
自分時間も家族の健康も諦めない!魔法のご飯 飯島美歌です。

夫婦でオーガニック親子カフェを経営しながら
簡単に美味しく家族の健康を守れる
【魔法の重ね煮ごはん】をお伝えしています。

前回は身体にいいと言われる玄米をあまりオススメしない理由について書きました。

今日はそんな玄米を身体にも優しく、美味しく食べるための方法について。

玄米が消化に悪いわけ

玄米が消化に負担がかかると言われる大きな理由は2つ

玄米の表面の皮が固いから

玄米の皮(糠層)にはセルロース(細胞壁)や食物繊維が含まれています。

中でもセルロースは非常に硬く白米のように水分が吸収されないため消化が悪くなりがちです。
炊いた玄米ご飯がぼそぼそした食感に感じるのも、このセルロースが関係しています。

そして食物繊維が多すぎるのも、消化するには大変なのです。
100回以上噛める丈夫な歯と顎、そして丈夫な胃腸をもっていれば上手く消化され、デトックス効果も期待できますが・・・
この条件を満たせる人はなかなかいません。

アブシジン酸が含まれているから

玄米にはアブシジン酸という、発芽抑制因子が含まれています。
(玄米だけではなく、植物の種子に共通する因子です)

これは水のない環境など、発芽しても成長できない環境で種が発芽しないように作用する物質ですが、この物質がミトコンドリアを傷つけてしまうのです。

ミトコンドリアは、体温維持などエネルギー代謝にとって重要な役割を果たしています。
悪影響を受けると低体温や免疫力の低下を招き、様々な病気にかかりやすくなる可能性があると言われています

「スイカの種を飲んだらお腹からスイカが生えるよ!!」
と言われてことはありませんか?

果物の種をそのまま飲んではいけない、というのも
このアブシジン酸が含まれているからなのです。

玄米を美味しく・安心して食べる方法

そんな玄米を美味しく・身体にも優しく食べる方法があります♪

玄米をカラ炒りしてから食べる

アブシジン酸はたんぱく質なので、熱を加えることにより変性します。

玄米をカラ炒りすると、アブシジン酸の構造が変化して無毒化されるのです。

カラ炒りした玄米を炒り玄米と言います。

玄米を炒ると外側の固い果皮がはじけるので、
白米と同じ浸水時間、炊飯時間でも、芯までふっくら炊き上がります♪

そして、炊くと玄米の粒がはじけるので、消化しやすく胃腸に負担がかかりません。

炒り玄米だけを炊くとパサパサした食感になってしまいます。
なので雑穀と同じように、白米などと合わせて炊いてくださいね!
香ばしくってとても美味しいですよ♪

この炒り玄米、そのままパリポリ食べてもお煎餅みたいで美味しいのです。
非常食にも、元気な時のお子さまのおやつにもオススメです♡
料理のトッピングとしても大活躍するんですよ!!

分つき米にして食べる

もう1つの方法は、精米して分つき米でいただく方法です。

精米したら玄米じゃないじゃないかーーー!!!
と思いました??笑

いやいやいやいや、ところがどっこい!
分つき米ってすごいんです☆

玄米は「胚乳」「胚芽」「ぬか層」の3つの成分で構成されています。

白米は胚乳部分のみ。
胚芽米は胚乳と胚芽のみの部分です。

玄米のぬか層部分を削ったものを分つき米と言います。
削り具合によって呼び名が異なります。
3割削ったものを3分つき米
半分削ったものを5分つき米
7割削ったものを7分つき米。
(数字が大きければ大きいほど、精白米に近くなります)

5分つき米と白米の栄養分を比較してみると・・・
ビタミンEは2倍以上、
ビタミンB1は4倍以上
繊維質も約2倍も含まれているんです!!!

でも玄米と比べると、食感もやわらかくて食べやすく、消化吸収もしやすいのです。

分つき米が初めての人や、
小さなお子様がいるご家庭、
玄米が苦手かも…と思っていた方は、
白米と見た目や食感も近い「七分つき米」から、ぜひ試してみてくださいね♪

ただ、分つき米といってもしっかり噛むことは大切です。
しっかり噛むことを習慣にしながら、家族で色々な風味を楽しんでくださいね☺

ちょっと高度(!?)な楽しみ方も♪

ちなみに分つき米はお米屋さんで精米をお願いする時に
「〇〇分つきで!!」
とお願いすれば大丈夫。

自動精米機でも選択が可能です。

でもお米って、精米したてが1番美味しい♡

というわけで、分つき米を毎日気軽に楽しむのには
家庭用精米機を購入してみるというのもオススメの方法です。
(1万円前後で購入できるんですよ♪)

家庭用精米機があれば、家族の体調や季節に合わせて
その日その日に食べたい分つき米が食べられちゃうのです!

今日は風邪気味だから白米にしよう~
今日は5分つき米にしよう~
なんていうのも自由自在♪
(なんかかっこいいでしょ!?)

お米を食の真ん中にしたら、ホームベーカリーより断然、精米機の出番なのです!!!

分つき米の魅力に取りつかれたら、ぜひ家庭用精米機をアナタの欲しいものリストに追加してくださいね☆

 

 

【無料メールレターで重ね煮をもっと知ろう】
こちらの記事もオススメ!

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