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Gạo là một trong những sự lựa chọn phổ biến trong khẩu phần ăn của các nền văn hóa trên thế giới và được chế biến đa dạng cùng với hải sản, thịt gà, thịt bò và bất kỳ loại rau nào. Gạo phổ biến vì tính linh hoạt và đơn giản trong ẩm thực nhưng lại có nhiều giá trị dinh dưỡng.
Trên thực tế thì một nửa dân số của thế giới này phụ thuộc hoàn toàn vào loại hạt nhỏ bé này và xem đây là một nguồn thực phẩm chính. Một người châu Á trung bình tiêu thụ gạo nhiều gấp 30 lần so với một người châu Âu. Có khoảng hơn 40.000 loại gạo khác nhau trên thế giới. Vậy đâu là loại gạo tốt cho sức khỏe của bạn nhất?
Gạo hạt dài có chỉ số phản ánh tốc độ làm tăng đường huyết sau khi ăn các thực phẩm giàu chất đường (Glycemic Index – GI) thấp nhất so với các loại gạo ngắn hơn. Điều này có nghĩa gạo hạt dài được chuyển đổi thành đường chậm hơn, giải phóng năng lượng đều đặn vào máu và giữ cho bạn no lâu hơn. Nếu bạn chỉ có điều kiện ăn gạo trắng thì hãy nhớ ưu tiên mua loại hạt dài. Cho dù bạn có chọn loại gạo nào thì cũng sẽ được cung cấp đầy đủ 8 axit-amin thiết yếu cho cơ bắp và một lượng giàu vitamin B, phốt-pho, sắt và kali.
Mặc dù vậy, loại gạo dinh dưỡng nhất vẫn là gạo lức . Gạo lức có hàm lượng chất xơ cao gấp 3 lần, nhiều canxi, phốt-pho và vitamin E hơn gạo trắng. Do hàm lượng chất xơ cao nên quá trình hấp thu đường vào cơ thể bị kìm hãm lại, chính vì vậy gạo lức thường được dùng cho bệnh nhân tiểu đường.
Nói chung, các loại gạo trên thế giới sẽ được chia thành các nhóm sau:
Gạo hạt ngắn
Gạo hạt ngắn có chiều dài nhỏ hơn hai lần chiều rộng, và thường được kết hợp với các món ăn Nhật Bản và Hàn Quốc. So với gạo hạt dài thì gạo hạt ngắn có tỷ lệ phần trăm tinh bột cao hơn. Tỷ lệ này càng cao thì độ kết dính của gạo khi được nấu chín càng tăng.
Gạo lức
Gạo lức cần phải được chăm sóc và trồng có kỹ thuật để đảm bảo giữ lại được cám và mầm bên trong. Gạo lức chúng ta thường thấy có màu nâu đỏ, hạt dài, khi nấu chín ăn hơi dẻo. Gạo lức cũng có loại hạt ngắn hơn, tuy nhiên không phổ biến.
Gạo hạt vừa
Với chiều dài khoảng hơn 2-3 lần chiều rộng, loại gạo này thường ít được tiêu thụ trong nước tại các quốc gia trồng lúa mà đa số là xuất khẩu. Bạn có thể sẽ bắt gặp loại gạo này tại các siêu thị của Mỹ và được bán dưới tên gọi là Calrose.
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