關於 brown rice water ratio ，我們在網路上蒐集到這些相關的討論、資訊與評價

My secret of six-packs shortcuts = There are no shortcuts to get visible six-packs!

Visible abs are not only made from thousands of sit-ups but thousands & thousands of additional calories expenditure!

You have to do resistance and cardio training to melt those fats and build lean muscle tissue to get those packs pop'ed!

The most important of getting visible abs is to watch what you put into your body, spending most of your time in kitchen cooking your own meal because how often can you eat healthy outside? (especially here in Malaysia)

Eating your own prepared foods may sounds crazy to many. But if it's easy, it's no longer valuable!

So are you still interested of getting six-packs? Read on if yes.

A general diet for getting lean are combinations of Protein, Carbs, and Fats, diet ratio of P40: C40: F20 is a good start of getting rip!

You need Protein from lean poultry and meat to build lean muscle tissue.
Good clean energy to train hard and recover well from complex carbohydrates.
A little consumption of healthy Fats for better fat burning and cardiovascular health.
Plenty of fibers for better food fat burning effect, and drink plenty of water to flush out byproducts of fat burning.

My Food List (even if f you're eating out, try to eat these)
Protein: Chicken Breast, Egg Whites, Fish & Lean Beef

Complex Carbs: Sweet Potatoes, Brown rice, Wholewheat Pasta, Oatmeal

Fats: Olive, Raw Nuts, Avocado

Fibers: Broccoli, Cauliflowers, Lettuce, and etc

Beverage: Plain Green Tea and Plain Water

Training
I do 3-5 times of weight training preferably compound exercises on high intensity (8-12 rep range with 90secs rest in between).
3-5 times a week of Cardio training, it can be high intensity but shorter duration of training or the opposite.

Tips: Cardio training can be boring, we want consistency of work for over time results so I strongly suggest you to do something that you like such as cycling, sprints, body pump/combat, steppers and etc.

Being consistent with all above, I guarantee you will build lean muscles and burn thousands & thousands of calories over the time.

Photographed by Azrul Kevin Abdullah

Thai Basil Pork by Jimmy’s Table

This is my 3rd cooking video with my version of the Thai basil pork (aka Pad Kra Pai aka 打拋豬). It's a must have dish when making Thai food at home. It’s so simple, yet flavorful, and goes so well over rice. I love it spicy, but remove the chilis and kids love this over rice!

Ingredients 食材:

Main Ingredients 主食:
1 kg ground pork, around 70% lean and 30% fatty is a good ratio (The meat can be substituted with ground chicken or ground beef) 70%瘦肉 30%肥肉,亦可改成使用雞肉或牛肉來料理
0.5 kg cherry tomatoes (小番茄)- cut in half
1.5 cups basil (九層塔)- leaves only
3 cups white Thai rice (泰國米)

Sauce Ingredients 醬料:
2 tbsp - oil (油)
1/2 cup - garlic (大蒜)- minced
2 tbsp - cooking wine (米酒、黃酒)
3 tbsp - fish sauce (魚露)
2 tbsp - sugar (糖)
1 tsp - black pepper (黑胡椒)
1 tsp - garlic powder (大蒜粉)
3 tbsp - soy sauce (醬油)
3 lime (檸檬)- halved and squeezed for juice, seeds removed
2 spicy red chilis (小辣椒)- minced

Finishing Ingredients 撒料調味:
1 fried, sunny-side up egg (太陽蛋)
1/4 cup deep fried shallots (炸紅蔥頭)
1/4 cup deep fried garlic (炸大蒜)
Slice of lime for taste (檸檬汁 )
Black pepper (黑胡椒)

Steps:

Before starting, make white rice at the start, because this dish cooks fairly fast. If you want to enhance the rice, you can mix in a 1/2 cup of coconut milk and a 1/2 teaspoon of salt before cooking the rice for extra fragrance.
開始之前. 在一開始可以先煮米飯, 因為這一道菜打拋豬肉很快就可以完成了。如果希望能夠增加米飯的香味,建議可以額外使用1/2杯椰奶跟1/2茶匙鹽巴。

1. Wash the cherry tomatoes and cut in half. Then halved the lemons and squeezed for juice, seeds removed. I prefer a 40/60 ration of cherry tomatoes to pork.
步驟1. 將小番茄洗淨對切,備用。將檸檬的汁擠出,備用。我比較喜歡 番茄40:豬絞肉60的比例來做這道料理。

2. Start by preparing and mincing the pork. Typically minced pork at grocery stores are between 50% lean and 50% fat. I like my ground pork at a leaner 70/30 or 80/20 ratio, but when I am trying to eat healthy, I go for an almost all lean pork for a much healthier version. If the ground pork is too fatty, then add in lean pork and mince together. Sometimes the butcher or grocery store can prepare to your ratio.
步驟2. 首先,先準備豬絞肉。一般市面上可買到的豬肉, 大部分都是50%瘦肉50%肥肉,但是我較喜歡以瘦肉70:肥肉30或者瘦肉80:肥肉20的比例。但當我想吃得比較健康的時候,我會選擇瘦肉的絞肉。若是你買到的豬絞肉太多油質,可以加入一些瘦的豬肉,剁碎混合在一起。有些肉販會提供你選擇豬肉瘦肥比例喔!

3. Add in minced garlic to the oil and sauté until slightly brown to flavor the oil, but be careful not to burn them.
步驟3. 將大蒜末先用油稍微的爆香一下,直到呈現棕黃色,但是要小心,不要煎焦了。

4. Add in minced pork and stir until nearly cooked with some pieces still slightly raw and pink, which should be about 5-8 minutes. Add in a bit of cooking wine for fragrance. Use your spatula to stir and break up the larger chunks of ground meat into smaller pieces.
步驟4. 加入切碎的豬肉翻炒,大約需要5-8分鐘才能夠把粉色的生豬肉炒的稍微熟一些。加些酒來幫豬肉調一下味道,且持續用鍋鏟將大塊的碎肉攪拌成小碎肉。

5. Add in fish sauce, soy sauce and sugar. If its too light, add in a bit more fish sauce and soy sauce. If its a bit too salty, add in some water to dilute.
步驟5. 加入魚露、醬油及砂糖。若是味道不夠,可以再加一些魚露跟醬油。若是味道太鹹,可以加入一些水來稀釋。

6. Add in halved, cherry tomatoes cut length-wise, stir in and cook for 3-5 minutes until the tomatoes get soft.
步驟6. 加切成两半的小番茄，煮3-5分钟，直到小番茄变软。

7. Add in lime juice to give it a sour flavor, which also reduces the saltiness. Then add in minced chilies. You can also hold the stem and cut the chilies directly into the wok. To make it more sour or spicier, add in more lime juice or chilies.Add in black pepper and garlic powder for taste.
步驟7. 加入檸檬汁來增加酸味的又感,也可以綜合一下鹹味。接著加入切碎的辣椒。若是想要又味更重一些,可以依照自己的喜好再加入額外的檸檬汁或辣椒。再加入一些黑胡椒調味並且試試味道。

8. Add in basil last towards the end of cooking so that the basil leaves don’t get too cooked, because you want all of the fragrance from the basil.
步驟8. 在關火之後,把九層塔加入到鍋中就可以用於熱來綜合香氣。九層塔不需要烹煮,因為過多的烹煮九層塔會變黑。

9. For plating, pack in white rice and Thai Basil Pork. Toppings include ground black pepper, deep fried garlic, deep fried shallots and a basil leaf and serve.
步驟9. 將白飯跟打拋豬肉裝盤後,可以依個人喜好煎一顆太陽蛋放在最上面。最後撒上一些黑胡椒粉、炸大蒜、炸紅蔥頭、淋上一點檸檬汁,再放上幾片九層塔葉做裝飾,這道菜就完成囉!
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Edited by Apple
歡迎合作邀約email｜thisfamily888@gmail.com

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ingredients:

(preferably Sun-dried) brown rice
water

Instruction:

1. soak until it germinates. renew the water every 24 hours.
2. cook the rice with 1 : 1 ratio. one cup water to one cup brown rice.

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「材料」

玄米（できれば天日干しのが良いです）
水

「作り方」
１、玄米を発芽するまで浸水します。２４時間置きに水を取り替えます。
２、１カップの玄米に対して１カップの水で炊きます。

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Equipments & etc:

Camera : Sony α7II
Lens : Sony SEL2870 / SEL90M28G
Mic：RODE video mic pro
Software : Apple Final Cut Pro X

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(English & Tiếng Việt) Mời các bạn xem thêm công thức và bí quyết thành công bằng tiếng Việt tại www.savourydays.com.
Nhấn vào nút CC để tắt phụ đề tiếng Anh.
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INGREDIENTS

A. Simple syrup
- 250 gram sugar
- 250 gram water
- 1/8 tsp cream of tartar (or 1/8 tsp lemon juice)

B. Green tea filling
- 100 gram yellow beans/ mung beans
- (at least) 300 ml hot water
- 45 gram sugar
- 45 gram coconut oil (peanut or other normal cooking oil can be a substitute)
- 5 gram all purpose flour
- 2 gram matcha powder (or more depending on the quality of your matcha powder and your taste)
- 40 ml water (to dissolve flour and matcha powder)

C. Mooncake Skin dough
- 400 gram simple syrup (from A)
- Approx. 200 gram cooked glutinous rice flour
- 1/2 tsp pomelo essence (or jasmine/ rose essence)

Notes:
- It can take 1 - 1.5 hour to make the filling. Folding and stirring the filling on low heat not only helps water to evaporate from the filling but also helps the sugar and oil to be incorporated better in the beans. As a result, your filling can stay longer at room temperature.

- You can find cooked glutinous rice flour at Asia groceries. This flour is already cooked and is ready to eat. This is also a kind of special flour and should not be replaced by any other types of flour. Cooking glutinous flour in a pan on low heat does not create the similar type of flour as the flour will have slightly yellow-brown color and quite strong smell.

- Pomelo essence can also be found in Asian groceries. However, you can substitute this essence with other flavors that you like.

- The amount of 200 gram cooked glutinous rice flour is approximate. This amount may vary depend on the type of flour and its oldness. Older flour tends to absorb more water, hence you will need less of this flour than newer one.

- The mooncake mold that I used in the video is a 150 gram - mold (i.e., molds that create cakes of 150 gram). For snowskin mooncakes, normally the ratio of dough: filling is 2 : 1. For example, a 150 gram cake should have 100 gram dough and 50 gram filling. However, you can change this ratio if you prefer more filling. Also, for mooncakes, it's better if you make the cakes slightly bigger than the cavity of the mold. In this video, I use 110 gram skin dough and 60 gram filling for a 150 gram - mold.

These mooncake molds can be found easily on either Amazon US or Ebay. The cavity of the molds is normally stated in the information provided by the sellers. Note that silicon molds are not recommended for this type of mooncakes.