Kubvunza mumwe munhu munyika medu kuti, "Makadini?" kwakafanana nekubvunza kuti, "Makadya mupunga here?" Mupunga chinhu chakakosha muhupenyu hwedu netsika dzedu. Inenge hafu yevanhu vepasi rose vanowana 50% yesimba ravo rezuva nezuva kubva mumupunga. Saka, hazvina kukosha here kuziva chaizvo mupunga watinodya zuva nezuva, uye zvakanakira nezvawakakanganisa? Ngatitaurei nezvazvo nhasi.
Mupunga muchena here? Mupunga webran? Musiyano uri papi?
Vanhu vazhinji vanofunga kuti mupunga muchena nemupunga mutsvuku (mupunga mutsvuku) mhando mbiri dzakasiyana. Asi muchokwadi, zvose zvinobva mumhando imwe chete yemupunga. Musiyano uri munzira iyo mupunga unogayiwa (unogayiwa).
Zvichitaurwa zviri nyore, chikamu chekunze chemupunga ichikamu chebrown chakasviba chine zvinovaka muviri zvakawanda. Tinochidana kuti "chikamu chebran." Chikamu ichi chebran hachibviswi mumupunga webran kana mupunga mutsvuku.
Zvisinei, kana mupunga muchena wagadzirwa, chikamu ichi chinokosha chebran chinokuyiwa chose chobva chakweshwa kuti chibviswe. Ndosaka mupunga muchena uchipenya muchena.
Chinhu chinonyanya kukosha ndechekuti mavhitamini mazhinji, zvicherwa, uye kunyanya fiber muzviyo zvemupunga zvinowanikwa muchikamu chebran chinobviswa. Izvi zvinoreva kuti , maererano nekudya, mupunga webran uri nani pane mupunga muchena.
Zvisinei, nekuti ine bran, mupunga we bran unotora nguva yakati rebei kuti ubike pane mupunga muchena. Saka, kuti uwane zvinovaka muviri zvakakwana, zvakanaka kuwedzera mupunga we bran mukudya kwako.
Mabhenefiti makuru ekudya mupunga webran pahutano
Ngatitarisei zvimwe zvezvakanakira pahutano zvekuwedzera mupunga webrown mukudya kwako.
Inobatsira kudzora chirwere cheshuga
Mupunga webrown unogona kubatsira vanhu vane chirwere cheshuga kudzora huwandu hweshuga muropa ravo. Ngatinzwisise izvi nechiyero chinonzi Glycemic Index . Muchidimbu, unoyera kuti huwandu hweshuga muropa rako hunokwira nekukurumidza sei mushure mekudya chimwe chikafu.
- Mupunga muchena une indekisi yepamusoro yeglycemic ye64.
- Kukosha uku kwemupunga webran kunosvika 55, inova kukosha kwakaderera.
Izvi zvinoreva kuti kana ukadya mupunga muchena, huwandu hweshuga muropa rako hunokwira nekukurumidza. Asi kana ukadya mupunga mutsvuku, huwandu hweshuga muropa rako hunokwira zvishoma nezvishoma. Izvi zvakakosha zvikuru kune vane chirwere cheshuga. Ongororo dzakawanda dzakawana kuti kudya mupunga muchena wakawandisa kunowedzera njodzi yekubatwa nechirwere cheshuga.
Yakanakira hutano hwemwoyo
Zviyo zvese, semupunga webrown, zvine fiber yakawanda kupfuura zvekudya zvakagadzirwa nemagetsi. Fiber iyi inobatsira kuderedza huwandu hwecholesterol yakaipa muropa rako, izvo zvinogona kuderedza njodzi yako yechirwere chemwoyo nestroke.
Uyewo, sezvo kudya chikafu chine fiber yakawanda kuchikuita kuti unzwe wakaguta, zviri nyore kuchengetedza huremu hwakanaka. Pamusoro pezvo, mavhitamini nemaminerari ari mupunga webran anobatsira kutakura okisijeni kuenda kuropa nemamwe maitiro akakosha mumuviri.
Zvinogona kuderedza njodzi yekenza
Mupunga webrown une mhando nhatu dzephenolics . Aya ma antioxidants ane simba anowanikwa muzvirimwa. Ma antioxidants anodzivirira masero edu kubva kuma free radicals, ayo anokuvadza masero. Nekudzivirira masero nenzira iyi, tinogona kuderedza njodzi yekenza. Aya ma phenolics anokosha anowanikwa zvakanyanya muchikamu che bran chemupunga. Saka kana bran yabviswa pakugadzira mupunga muchena, akawanda ema antioxidants aya anobviswawo.
Hutano hwekugaya chikafu
Faibha isinganyungudike iri mumupunga webrown inodzivirira kuvimbiwa uye inoita kuti kubuda kwedumbu kuve nyore. Inobatsirawo kudzivirira zvirwere zvakaita sehemorrhoids .
Chimwe chinhu chakakosha ndechekuti mupunga chikafu chisina gluten . Vanhu vane chirwere checeliac havagone kugaya zvimwe zviyo. Kwavari, mupunga chikafu chakanaka chavanogona kudya pasina matambudziko uye kuwana zvinovaka muviri zvinodiwa.
Ngatitarisei zvinovaka muviri zviri mupunga.
Mupunga webrown une mavhitamini nemaminerari akawanda akakosha zvikuru kumiviri yedu. Ngationeiwo kuti zvinovaka muviri zvinoenzaniswa sei nemupunga muchena.
| Rudzi rwechikafu | Mabhenefiti emuviri |
|---|---|
| Vhitamini B1 (Thiamine) | Zvakakosha pakugadzira simba uye kushanda kwehurongwa hwetsinga. |
| Vhitamini B6 (Pyridoxine) | Zvakakosha pakukura kwemuviri wemuviri uye kukura kwehuropi. |
| Magnesium | Inobatsira pakuchengetedza mapfupa, kushanda kwetsandanyama, uye kudzora BP. |
| Fosforasi | Chinodiwa kuti mapfupa nemazino zvive zvakasimba. |
| Selenium | Antioxidant inokosha yekudzivirira muviri uye basa re thyroid. |
| Manganese | Inobatsira kugadzira simba uye kuchengetedza masero. |
| Kukosha kwekudya (pa 1/2 kapu yemupunga wakabikwa) | Mupunga wemapazi | Mupunga muchena |
|---|---|---|
| Macalorie | 109 | ~103 |
| Mapuroteni | magiramu maviri | Inenge magiramu maviri |
| Faibha | magiramu maviri | Inenge 0.5 gramu (isingasviki chikamu chimwe muzvitatu) |
| Makabhohaidhiretsi | magiramu makumi maviri nematatu | Inenge magiramu makumi maviri nematatu |
Zvinhu zviviri zvekurangarira kana uchitaura nezvemupunga
Kunyange zvazvo mupunga uri chikafu chakanaka kwazvo, pane zvinhu zviviri zvatinofanira kungwarira patinenge tichifunga nezvekuchengetedzeka kwechikafu.
1. Zvine njodzi here kudya mupunga wasara?
Ungave wakambonzwa nyaya iyi. Hazvina kunaka kudya mupunga wasara, unogona kuva nechepfu. Pane chokwadi pane izvi. Kune rudzi rwebhakitiriya rinonzi Bacillus cereus . Kana chikafu chine starch chakadai semupunga wakabikwa chisina kutonhodzwa zvakanaka uye kuiswa mufiriji, bhakitiriya iyi inogona kukura mairi. Kana bhakitiriya iyi ikadyiwa, inogona kukonzera kuda kurutsa nekurutsa.
Izvi zviri nyore kwazvo kudzivirira:
- Kana uine mupunga wasara wakabikwa, usausiye uri patembiricha yemumba kwemaawa akawanda.
- Vhara zvakasimba woisa mufiriji nekukurumidza.
- Dzorerai zvakanaka kana muchidziisazve.
- Chengeta kuchena kwakanaka mukicheni.
2. Mupunga une arsenic here?
Arsenic ikemikari ine chepfu yakawanda inowanikwa muvhu. Kushandiswa kwefetereza nemishonga yekuuraya zvipembenene kwakaita kuti arsenic iwedzere muvhu nemumvura yepasi. Mupunga une simba guru rekupinza arsenic kupfuura zvimwe zviyo. Izvi zvinodaro nekuti mupunga unorimwa uchishandisa mvura yakawanda.
Pane mhinduro yeizvi zvakare:
- Usati wabika mupunga, sukurudza mupunga kakawanda pasi pemvura inoyerera.
- Pakubika, bika nemvura yakawanda kupfuura yawaiwanzoita . Sezvinoita pasta inopisa.
- Kana mupunga wabikwa , svina mvura yasara.
Nzira idzi dzinogona kuderedza zvakanyanya huwandu hwearsenic mupunga.
Nzira dzinonaka dzekushandisa mupunga zvakanyanya
Kana uchinetseka nezvenguva refu yekubika mupunga we bran, bika bhasikiti guru panguva imwe chete, ugovane muzvikamu, wouchengeta mufiriji. Zvadaro, kana wagadzirira kudya, chaunofanira kuita kungochipisa.
Mupunga hausi chinhu chinofanira kudyiwa semupunga. Unogona kugadzirwa kuti uve neutano nekuusanganisa nemiriwo yakasiyana-siyana, miriwo, nyama nehove. Heano mamwe mazano:
- Gadzira saradhi yemupunga inonaka nekuwedzera zvinhu zvakaita senyemba, nyemba, nyemba, nemiriwo yaunofarira.
- Gadzira mupunga wakaita semupunga wakakangwa nemiriwo yakaita semakarotsi, bhinzi, maorivhi, uye makabheji.
- Zadza mhiripiri nemusanganiswa wemupunga nemiriwo wobika.
- Sanganisa mupunga nebhinzi nhema, chibage, uye sambal kuti uwane kunaka kutsva.
- Wedzera chimwe chinhu chakaita sebroccoli kana sipinachi kune chicken curry yaunofarira kana hove curry woidya nemupunga.
Kana uchinetseka nezvekudya kwako, kunyanya nekuda kwechirwere (chakadai sechirwere cheshuga kana BP), zvakakosha kuti utsvage mazano kubva kuna chiremba wako kana chiremba nezvekudya kwakakunakira.
Mharidzo Yekuenda Nayo Kumba
- Kuti uwane zvinovaka muviri zvakawanda, kunyanya faibha, jaira kudya mupunga webrown (brown rice) panzvimbo pemupunga muchena.
- Kudya mupunga webran kunobatsira kudzora chirwere cheshuga, kukurudzira hutano hwemwoyo, uye kuchengetedza hurongwa hwekugaya chikafu hwakanaka.
- Isa mupunga wasara mufiriji nekukurumidza sezvinobvira, pane kuusiya patembiricha yemumba. Izvi zvinogona kubatsira kudzivirira chepfu yechikafu.
- Kuti muderedze huwandu hwearsenic hunogona kuwanikwa mumupunga, gezai mupunga zvakanaka musati mabika mobika nemvura yakawanda kuti mubvise mvura yasara.
- Kana uine chirwere, bvunza chiremba wako kuti azive zvekudya zvakakunakira.
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