玄米って、「美味しくない」「炊くのに時間がかかる」と思う方が多いと思います。
私も最初はそうでした。
でも今では「そんなことなかった！」と声を大にして言いたい！！！
美味しいし、炊くのは簡単！
同じく、玄米に興味はあるけど、美味しいのかな～ 炊くのが面倒？
と思っている方に、お知らせしたい内容です。
玄米と白米の違い
玄米とは、簡単に言うと「精米していない米」で、
稲の籾（もみ）から、籾殻（もみがら）だけを取り除いたお米のことです。
ここからさらに糠と胚芽を取り除くと（精米）、白米となります。
糠と胚芽に食物繊維・ビタミン・ミネラルが豊富に含まれているので、
玄米は白米に比べ、栄養素の面でとっても魅力があります。
玄米の選び方
ずばり、無農薬のものを選びましょう。
お米を作るときに農薬を使用することが多いですが、その場合残留農薬が多いのは籾（もみ）、
次に多いのは糠（ぬか）の部分です。
玄米は糠（ぬか）を含みますので、無農薬・低農薬のものを選びましょう。
玄米を食べて、せっかく色々な栄養素を摂れるのに、農薬があったら台無しになってしまいます。
玄米の炊き方
玄米って、炊くのに時間がかかるし、美味しく炊くのが難しそう・・・
そう思っていませんか？
圧力鍋で炊くことで、そんな悩みは解決できます！
玄米がもっちり炊けて、炊飯時間も短縮できます。
私の家には炊飯器がないので、どちらにしても鍋ですね～。
①ゴミを取り除く
ボウルにお米と水を入れ、くるくる回すとチリが浮いてくるので、流します。
これを2～3回繰り返します。
②もみ洗い
手のひらですり合わせてもみ洗いをします。
お米の表面にキズがつき、炊くときに水をよく吸い、ふっくらします。
③鍋に移して水と塩を加える
水加減は玄米の1.2～1.3倍（お米2合だったら、水約450～500ml）
塩はお米2合に対して0.5ｇ手程度入れます。
塩を入れることで、玄米特有の苦みを感じにくくなります。
④浸水
玄米は白米に比べ、吸水しにくいので、充分な浸水時間が必要です。
最低6時間、1晩浸けておくといいと思います。
冬場は長めに浸けておきましょう。
9時間以上浸す場合は、水を取り替えることをお勧めします。
それと、私は真夏の暑い時期は冷蔵庫に入れて浸水をしています。
⑤炊飯
中火～強火の間で炊き、圧力がかかってシューといったら、
1～2分そのままにしてから、弱火にします。
20分前後弱火にかけ、最後に30秒ほど強火にして、火を止めます。
⑥蒸らし
コンロから降ろして、10～15分蒸らす。
蒸らしが終わったら、蓋を開けて、天地を返すようにしゃもじで混ぜる。
完成！！！
色々書きましたが、白米を炊く手順と何も変わりません。
浸水の時間と炊飯の時間が白米より少し長いだけです。
思ったより簡単！炊飯器よりも炊飯の時間が短く、ふっくらもちもちに！！
玄米の食べ方
そのままお茶碗によそって、ゴマをかけて、
おかずと一緒に食べるのもいいですが、
ゴマ油と醤油を混ぜて焼きおにぎりにしたり、
チャーハンや炊きこみごはんなど、アレンジするとまた楽しめます。
最近は卵かけご飯にはまっています！
玄米食の注意点
玄米は、栄養素も豊富で体にいい！のですが、
玄米を食べるときの注意点もあります。
よく咀嚼して食べる
玄米は白米に比べ消化がよくありません。白米よりも弾力があり固く感じます。
なので、自然によく噛むことになると思います。
よく噛むことによって満腹感も得られるので、食べすぎや間食も減りますよ！
食べ合わせを考える
玄米が多くの栄養素を含み、体にとって良いものとはいえ、
玄米ばっかりの食生活ではなく、適度に野菜や海藻類、肉魚も食べ、
食事を楽しみましょう。
まとめ
私の場合、体が玄米を欲していたというのもあると思います。
特に朝は玄米食べた～いってなります。
白米に雑穀を混ぜて食べていたこともありますが、
噛めば噛むほど味わいがある玄米のほうが、食べ応えがあります。
咀嚼が楽しくなります。
食べることって楽しいと感じます。
体に染みるなぁと感じます。
こう感じながら食べることが健康の秘訣なんだと思います！
玄米食に興味のある方は、まずは食べてみてください。
玄米を出しているレストランで試してみるのもいいと思います。
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