Mpunga woyera - mawonekedwe ndi zothandiza

Vietnam ndi Thailand amadziwika kuti kwawo ndi tirigu. Kuchokera pamenepo, pafupifupi zaka 6,000 zapitazo, mpunga unafalikira ku Asia ndi India, kenako nkubwera ku Europe. Atangonena kuti mpunga woyera kalekale: "mphatso ya milungu", "machiritso", "golide woyera". A Hippocrates adakonzera msuzi wosakanikirana ndi mpunga ndi uchi kwa Olimpiki akale, Nero adawona mpunga ngati mankhwala ochizira matenda onse, ndipo amalonda aku Eastern adapeza chuma chawo potumiza chimanga kunja.

Mpunga wakhala chikhalidwe cha anthu ambiri ndipo ndi chakudya chodziwika kwambiri padziko lapansi. Lero tikambirana za katundu wa chimanga, tikambirane zaubwino ndi kuvulaza thupi.

Mitundu ya mpunga

Pali mitundu 20 ya mpunga padziko lapansi, ndipo kuti tiyankhe funso lomwe ndi lothandiza kwambiri, tiwunika phalalo ndi njira zingapo:

1. Mawonekedwe ndi kukula... Tirigu wotalika, wapakatikati, njere zozungulira - awa ndi malembedwe omwe timawona pamapaketi ampunga m'sitolo. Mbeu zazitali kwambiri zimafikira mamilimita 8, ndipo kukula kwa chozungulira chimodzi sichipitilira zisanu.
2. Njira yosinthira. Osapukutidwa, mchenga, wotenthedwa. Brown (mpunga wofiirira kapena wosasinthidwa) ndi mbewu mu chipolopolo. Bokosi limachotsedwa ndikupera ndipo mpunga woyera umapezeka. Chotenthetsera chimakonzedwa kuchokera ku bulauni, ndikusungunuka kwa nthunzi za tirigu, chimanga chosalala, chokhala ndi golide chimapezeka, chomwe chimapukutidwa.
3. Mtundu. Mpunga ndi woyera, wabulauni, wachikaso, wofiira komanso wakuda.

Sitikhala pamalingaliro a mitundu ya mpunga, tidzangokumbukira mayina a otchuka kwambiri: basmati, arborio, aquatica, jasmine, camolino, devzira, valencia... Dzinalo limabisa mbiri yosangalatsa ya malonda, mawonekedwe ake ndi zosankha zomwe zingagwiritsidwe ntchito kuphika ndi mankhwala. Koma tikukuuzani zamtundu wa mpunga woyera, kapangidwe kake ndi mawonekedwe ake.

Kapangidwe ka mpunga woyera

Ngati mumadya magalamu 100 a mpunga woyera wophika, mumalandira gawo limodzi mwa magawo atatu azakudya zanu zam'madzi zam'madzi tsiku lililonse. Malingana ndi zomwe zili ndi chakudya chambiri, phalaphala ili ndi omwe amapikisana nawo: 100 g ili ndi pafupifupi 79% ya mankhwala amadzimadzi.

Zakudya za calorie, BJU, mavitamini

Tiyeni tikambirane kuchuluka kwa kalori wa mpunga: mu chinthu chowuma - kuyambira 300 mpaka 370 kcal (kutengera mitundu). Koma ife, monga ogula, tili ndi chidwi ndi zomwe zakonzedwa kale, ndipo zizindikiritsozi ndi izi: mu 100 g wa phala wophika kuchokera 100 mpaka 120 kcal.

Aliyense amene amayang'anira zakudya zawo ndikuwongolera BJU adzafunika kudziwa izi:

Ponena za chimanga chomwe chimapangidwa, sichingakhumudwitse omvera zakudya zabwino: phosphorous, potaziyamu, magnesium, chlorine, chitsulo, ayodini, selenium - iyi si mndandanda wathunthu wazinthu.

Mpunga uli ndi mavitamini ambiri, uli ndi:

• zovuta B, zomwe zimathandiza dongosolo lamanjenje;
• vitamini E, antioxidant wamphamvu komanso wothandizira mapuloteni m'thupi;
• vitamini PP, kapena niacin, yomwe imabwezeretsanso zamadzimadzi.

Ndikofunikira kudziwa: Mbewuyo ilibe gluteni (protein ya masamba). Chifukwa chake, mpunga ndi woyenera kwa ana ndi akulu omwe amakumana ndi zovuta.

Mndandanda wamavitamini ndi zinthu zomwe zimapangidwazo zimapereka chidziwitso chazonse pamtengo wake: phosphorous imathandizira magwiridwe antchito, chitsulo ndi potaziyamu zimathandizira pantchito yamitsempha yamtima, vitamini E imathandizira kufulumizitsa njira zamagetsi, ndi zina zambiri. Tikukuwuzani zambiri za zinthu zopindulitsa ndi zoperewera pambuyo pake.

Chenjezo! Mukasinthidwa kuchokera ku mpunga wofiirira, mpunga woyera wopukutidwa umataya 85% ya michere: mavitamini, fiber, ma microelements. Mtengo wa chimanga umagwa makamaka makamaka chifukwa cha kutayika kwa mavitamini osungunuka ndi mafuta (A, E).

Mpunga pa odwala matenda ashuga

Makamaka ndikuphatikizira mpunga muzakudya za odwala matenda ashuga. Chogulitsidwacho chimakhala ndi index ya glycemic index (70). Kuphatikiza apo, njira yodyera mpunga, chifukwa chokhoza kuyamwa madzi, imachedwetsa chimbudzi. Akatswiri amalangiza kuti odwala matenda ashuga amachepetsa kumwa mpunga woyera wopukutidwa. Njira yabwino ingakhale kuwonjezera tirigu wocheperako muzakudya zamasamba kapena saladi, kapena kuisintha ndi tirigu wofiirira komanso wotentha.

Koma pali zosiyana: Mwachitsanzo, mitundu ya mpunga wautali wosapukutidwa basmati lili ndi ma 50 mayunitsi a GI ndipo sayambitsa kusintha kwakuthwa kwama glucose. Mtundu uwu ukhoza kugwiritsidwa ntchito mochepa pakudya popanda zovuta zaumoyo.

Ubwino wa mpunga woyera

Kamvekedwe ka moyo wamasiku ano komanso msika wosinthika wa chakudya umatikakamiza kusankha zosakaniza pazakudya zathu mosamala kwambiri. Timasamala zaumoyo wa okondedwa, tikufuna kukhalabe athanzi, kuchepetsa mavuto omwe amabwera chifukwa cha mtima, omwe achinyamata amakumananso nawo masiku ano. M'nkhaniyi, ganizirani kugwiritsa ntchito mpunga woyera wopukutidwa.

Kuchepetsa thupi

Kodi mpunga woyera umagwira ntchito motani? Tiyeni tiwone zinthu zazikulu zomwe zimapatsa ufulu kuphatikiza mpunga pazakudya za iwo omwe akuchepetsa: chakudya chambiri chimakhuta msanga, ndipo kuchuluka kwa ma calorie ochepa kumathandizira kukhala oyenera.

Timakumbukira kuti 100 g ya mpunga wophika uli ndi pafupifupi 120 kcal. Polemba menyu yokhala ndi ma calorie kuyambira 1200 mpaka 1800 kcal, mutha kuphatikiza mbale ya mpunga kapena masamba a pilaf (150-200 g). Koma kalori womaliza wa mbale amadalira njira yophika ndi zina zonse. Mwachitsanzo, kuwaza nkhumba yokazinga ndi mpunga wophika sikungakuthandizeni kuchepa thupi. Akatswiri amalangiza kuti azilemba mapulogalamu azakudya mwanjira yosavuta komanso yathanzi pokonza chakudya: kuphika, kuwira, kuwotcha.

Zofunika! Pokonzekera phala (akupera ndi kuchotsa zipolopolo zothandiza), mpunga woyera umataya zinthu zamoyo, zomwe ndizofunikira kwambiri pamasewera azakudya. M'malo mwake, limasanduka chidutswa cha wowuma. Ndipo kuti muchepetse kunenepa, ndibwino kuti mubwezeretse mitundu yambewu yothandiza - mpunga wakuda kapena wakuda.

Mpunga umapezeka m'mitundu yambiri yotchuka. Komabe, kumbukirani kuti zakudya za mono zimakhala ndi malire ndipo sizoyenera kwa aliyense. Pulogalamu yazakudya yokhayo yokhayokha yophika mpunga imatha kugwira ntchito mwachangu, koma itha kukhala yaifupi.

Kuchepetsa thupi ndi mpunga woyera sikuti kumabweretsa phindu, koma chifukwa choletsa zinthu zina pazakudya: mafuta, mapuloteni, mavitamini. Kuyesera koteroko kuyenera kusiyidwa pakuphwanya kulikonse kwa m'mimba, ndikulimbikira kwambiri. Kwa anthu athanzi, masiku osala kudya "mpunga" ndikuphatikizidwa kwa mpunga woyera wophika bwino kumabweretsa zabwino komanso zowoneka bwino. Makamaka ngati muphatikiza chakudya ndikuyenda, kusambira, yoga kapena kulimbitsa thupi.

Pofuna kupewa matenda amtima, dongosolo lamanjenje, ndi zina zambiri.

Mu 100 g wa mpunga pali potaziyamu pafupifupi 300 mg, zomwe zimapereka chifukwa chomvera mankhwalawa kwa aliyense amene angatengeke ndi matenda amtima.

Kuphatikiza pa potaziyamu, calcium ndi chitsulo chothandiza pamtima, mpunga uli ndi malo apadera: umayamwa madzi owonjezera ndi mchere, womwe umathandizira kusintha kwa mitsempha yamagazi, kukonza magwiridwe antchito a impso, komanso kuthetsa edema.

Tiyenera kudziwa zotsatira zabwino zogwiritsa ntchito mpunga mu matenda amanjenje: mavitamini B, lecithin ndi tryptophan amathandizira njira zamagetsi ndikulimbitsa mitsempha.

Phindu la mpunga popewa matenda a Alzheimer's latsimikizika: kuphatikiza mavitamini ndi ma amino acid kumapangitsa dongosolo lamanjenje kukhala labwinobwino, kuyambitsa zochitika zamaganizidwe ndikuchepetsa kukula kwa matenda amisala.

Dziwani kuti maubwino awa ndi ochepa. Ngati chisankho chili pakati pa mbatata yokazinga mu mafuta anyama ndi mpunga woyera wophika, ndiye kuti muyenera kusankha phala. Nthawi zina, maubwino odya mpunga wophika, wofiirira kapena wakuda, adzakhala apamwamba kwambiri!

Pazakudya zam'mimba

Pakakhala mavuto am'mimba, ndibwino kuwonjezera tirigu wam'mimba pazakudya zanu. Mmodzi wa iwo ndi mpunga. Mpunga wowotcha wofunikira ndiwothandiza kwa anthu omwe ali ndi gastritis kapena zilonda: phala limapanga chipolopolo chofewa pamakoma am'mero, kuwateteza ku mkwiyo.

Pakakhala poizoni, kudzimbidwa (kuphatikiza matenda opatsirana), chakudya cha mpunga chithandizira kufafaniza ziweto, kuyeretsa poizoni, ndikubwezeretsanso m'matumbo microflora.

Chikho cha mpunga wophika wokhala ndi nsomba zophika kapena nyama yowonda sichingokhala chakudya chokwanira, komanso chithandizira kutsuka matumbo anu. Koma kumbukirani malamulo okonzekera malonda, yesetsani kuphatikiza zosakaniza mu mbale zanu osati kudya mopitirira muyeso.

Kuvulaza mpunga woyera ndi zotsutsana ndi kumwa

Pamodzi ndi maubwino, mpunga woyera wopukutidwa umatha kubweretsa mavuto mthupi. Ganizirani milandu yomwe muyenera kupewa kudya tirigu:

• Kunenepa kwambiri. Kwa odwala omwe ali ndi kunenepa kwambiri, zakudya zimapangidwa ndi akatswiri. Kudziyesera nokha kuti muchepetse thupi ndi chakudya cha mpunga kumatha kubweretsa kusamvana bwino kwama mahomoni, kusintha matumbo ndikukulitsa vutoli. Pachifukwa ichi, mpunga woyera wophatikizidwa umaphatikizidwa pazakudya za odwala onenepa kokha pamlingo wovomerezedwa ndi dokotala.
• Mavuto am'mimba... Kudzimbidwa sikungathe kuchiritsidwa ndi mpunga. M'malo mwake, kuthekera kwa malonda kutengera chinyezi kumabweretsa mavuto ena.
• Atherosclerosis ndi matenda a impso... Kugwiritsa ntchito mpunga mopitirira muyeso kumabweretsa mapangidwe amiyala ya impso ndi kutsekeka kwa mitsempha. Chifukwa chake, pakakhala mavuto ndi impso ndi mitsempha yamagazi, ndibwino kuti muchepetse kugwiritsa ntchito mpunga wopukutidwa kwambiri pakuchepetsa kuchuluka kwa ma servings komanso kupatula mafuta a pilaf, paellas, mbale zam'mbali ndi msuzi wokazinga pamenyu.

Mapeto

Mwachidule, mpunga woyera ndi wathanzi kuposa mbatata yokazinga. Nthawi zambiri zimayambitsa chifuwa ndipo ndi zabwino m'mimba. Komabe, potengera kapangidwe kake, ichi ndi chowuma wamba chokhala ndi mavitamini ndi michere yocheperako. Kuchepetsa thupi pa zakudya za mpunga ndizopweteketsa thupi ndipo kumabweretsa kusowa kwa mavitamini ndikutsata zinthu. Ngati musankha mbewu monga chakudya chamtundu wautali, sankhani mpunga wamphesa, wabulauni kapena wakuda. Amakhala ndi ma carb ocheperako ndipo amakhala athanzi kwambiri.

Onerani kanemayo: Panasonic Webinar with Rajesh Lad for NDI November (November 2024).