Zakudya za calorie komanso zopindulitsa za mpunga

Mpunga ndi chimodzi mwa zakudya zofunika kwambiri pa zakudya za anthu. Ndi gwero lamtengo wapatali la chakudya chomwe chimathandizira ubongo ndi minofu kugwira ntchito, thupi ndi malingaliro. Chifukwa cha kuchuluka kwa mpunga mumtunduwu, mbewu iyi yambewu imayesedwa mofanana ndi tirigu ndi mbewu zina. M'chinenero cha Chitchaina palinso moni womwe umamasuliridwa kuti "wadya mpunga panobe?", Zomwe zikuwonetsa kufunikira kwa mankhwalawa pakudya dziko lalikulu kwambiri padziko lapansi.

Osati China kokha, komanso Japan, Thailand, Korea, India, komanso Africa, South America amagwiritsa mpunga pachakudya chilichonse ngati mbale yodyera nyama ndi nsomba. Masiku ano, mpunga umagwiritsidwa ntchito popangira zakudya zosiyanasiyana zamasamba ndi zopanda ndiwo zamasamba:

• masikono a sushi;
• pilaf;
• risotto;
• biriyani;
• curry.

Ponena za Europe ndi North America, mpunga ndiwofala mumiyambo yosiyanasiyana yophikira, koma tirigu, makamaka tirigu ndi kotengera kwake, mkate, amapikisana nawo. Pachikhalidwe chathu, kutchuka kwa mpunga kumachitika chifukwa cha chikhalidwe ndi mbiri yolumikizana ndi mayiko aku Middle East. Plov, chakudya cha dziko la Kazakh ndi Uzbek, chakhazikika kwambiri mu zakudya za Asilavo.

Koma kwa iwo omwe amayesetsa kudya moyenera, kukhala athanzi, akufuna kuti apange minofu, kulimba mtima ndi kupirira, nkhani yodya mpunga ndiyotsutsana kwambiri. Ngakhale kuti zakudya zake zimakhala ndi thanzi labwino, akatswiri azakudya komanso ophunzitsa zolimbitsa thupi nthawi zambiri amalimbikitsa kuchepetsa kapena kupewa mpunga. Tiyeni tiwone momwe mpunga ungathandizire kapena, m'malo mwake, ungavulaze thanzi, kuonda ndi chakudya choyenera.

Zakudya za calorie zamtundu uliwonse wa mpunga

Pansipa pali tebulo lomwe limafanizira kuchuluka kwa zakudya, ma calories ndi index ya glycemic.

Monga mukuwonera, potengera kalori, palibe kusiyana kwakukulu pakati pa mpunga wosiyanasiyana. Chakudya chopatsa thanzi kwambiri chinali mpunga wofiirira wofiira, koma chifukwa cha kuchuluka kwa mapuloteni ndi mafuta. Mpunga wakuda ukumugwira, ngakhale, mwanzeru, uyenera kuti unali wochepa kwambiri kuposa onse.

Titha kudziwa kuti chimanga chamtundu wofunikira kwambiri ndi mpunga wofiirira, womwe umakhala ndi CHIKWANGWANI chambiri, komanso nawo - tocopherols, iron, magnesium, mavitamini a B ndi amino acid amtengo wapatali. Kuphatikiza apo, mndandanda wama glycemic amitundu yosiyanasiyana ndiwofanana.

Zothandiza ndi kapangidwe ka mpunga

Lero pali mpunga wamitundu yambiri, koma womwe tidazolowera kuwawona m'mashelufu osungira pafupi ndi buckwheat, semolina, ngale ya ngale ndi tirigu wina ndi woyera wopukutidwa mozungulira kapena mpunga wa tirigu wautali. Mitundu yotsika mtengo kwambiri yamtunduwu siyodziwika bwino - bulauni, ofiira, abulauni, omwe timakonda kuwawona ngati mtundu wazakudya. Koma kodi zilidi choncho? Kodi kuli bwino kuti chiwerengerocho chisamagwiritse ntchito mpunga woyera wopukutidwa, koma bulauni kapena wakuda?

Mpunga woyera

Choyamba, tiyeni tiwone zaubwino wothandizira mpunga woyera wogulitsidwa m'sitolo. Pakukonza tirigu amachotsa zipolopolo zonse zolimba, ndipo ndi izo - zakudya zamtengo wapatali, mavitamini ndi ma microelements. Zotsatira zake ndi chakudya cham'madzi wambiri, wowuma komanso chambiri chokhala ndi kalori wambiri wokhala ndi glycemic index.

Kanema mwatsatanetsatane wonena za mpunga woyera wa othamanga oyanika:

BJU ndi zonenepetsa

Kotero, kalori wokhala ndi mpunga pa magalamu 100 ndi 334 kcal. Omwe amadziwa zambiri pazakudya zopatsa thanzi ndikuwona kuchuluka kwa BJU pazakudya zawo amadziwa kale kuti magalamu a 100 a chinthuchi ndi chakudya cham'madzi tsiku lililonse. Monga kuchuluka, mutha kuwonanso kuti chakudya chimapezekanso mu mpunga: 78.9 g wa zopatsa mphamvu pa 100 g wa chimanga, chomwe ndi 16.1% ya mafuta okwanira a kalori. Pali mafuta ochepa kwambiri pachikhalidwe - 0,7 g okha pa 100 g wazinthu zowuma. Pali mapuloteni owonjezera pang'ono - 6.7 g, omwe ndi 1.4% yazakudya zonse za calorie.

Zachidziwikire, glycemic index (GI) ya mpunga wamba wamba imakhalanso ndi ma 50 mayunitsi. Izi zimawerengedwanso kuti ndizotsutsana ndi zakudya zopatsa thanzi ndi insulin kukana komanso matenda ashuga, koma iwo omwe amakonda kugwiritsa ntchito zakudya zopatsa mphamvu zama protein (Kremlin, Atkins) amazindikira mpunga ngati choletsa. Kwa othamanga omwe akuyang'ana kuti apange minofu kapena nyonga, kudya mpunga ndikwabwino. koma akuyenera kukhala mu kalori yonse osapitilira kuchuluka kwa BZHU.

Pazakudya zapamwamba kwambiri zomwe zimalimbitsa minofu, kuchuluka kwa ma carbs mpaka mafuta ndi mapuloteni ndi 60/25/15. Chifukwa chake, mpunga umakwanira bwino m'dongosolo lino.

Koma pazakudya zochepa zama carb pochepetsa thupi komanso kuwotcha mafuta, chakudya kumafuta ndi mapuloteni ayenera kukhala owerengeka a 25/35/40. Ndibwino kuti awa ndi ndiwo zamasamba zatsopano kapena zophika komanso zipatso zosakhala zowuma kuti maginito azigwira bwino ntchito. Chifukwa chake, mpunga sukuyenda bwino ndi kachitidwe aka.

Mtengo wa mitundu yosiyanasiyana ya mpunga

Kuti mukhale ndi chakudya choyenera, kuchepa thupi komanso kukhala ndi thanzi labwino, ndikofunikira kudziwa osati mphamvu zamagetsi zokha, komanso mawonekedwe a kukonzekera kwawo ndi thupi. Mwachitsanzo, tikamanena za kuchuluka kwa kalori wa mpunga 334 kcal, timatanthauza chimanga chosaphika. Pakuphika, amatenga madzi ndikuwonjezera voliyumu kawiri kawiri. Popeza madzi alibe zopatsa mphamvu zilizonse, mankhwalawo mwachilengedwe amakhala osapatsa thanzi.

Chifukwa chake, zopatsa mphamvu za mpunga womalizidwa (yophika) ndi 116 kcal kale. Ndiye mumawerengera bwanji ma calories ndikudya mpunga kuti mupewe kunenepa? Tikulimbikitsidwa kulemera tirigu wosaphika musanaphike ndikuwerengera kuchuluka kwa ma kilocalori kulemera konse kwa malonda. Musaope: kukula kwa gawo limodzi la mpunga pa munthu sikuposa 1/3 chikho, chomwe sichiposa 300-334 kcal.

Kodi mpunga wabwino kwambiri ndi uti?

Amakhulupirira kuti ngati ali ndi zakudya zoyenera, mpunga woyera wopukutidwa umasinthidwa bwino ndi basmati kapena mpunga wamtchire wokwera mtengo. Inde, mbewu zambewu izi, mosiyana ndi mpunga woyera, sizigwiritsidwa ntchito mosamala motero ndikusungabe zinthu zambiri zothandiza komanso zopatsa thanzi. Mwachitsanzo, mpunga wabulauni - womwe umasunga chigoba chake chonse - umakhala ndi mavitamini ambiri a magnesium ndi B. Mpunga wofiira nawonso umakhala ndi chitsulo ndi potaziyamu wambiri.

Koma kodi izi zikutanthauza kuti amapeza bwino kuchokera ku mpunga woyera wopukutidwa, ndikuchepetsa thupi kuchokera kufiira kapena basmati? Ayi konse! Pazakudya zopatsa thanzi komanso kuchepa thupi, zilibe kanthu kuti ndi mpunga wamtundu wanji womwe umadyedwa. Ma calorie amitundu yonse ya mpunga ndi ofanana komanso amakhala pakati pa 330-365 kcal pa 100 g wazouma. Ndiye ndichifukwa chiyani mitundu ina - yofiirira, yofiira, yakutchire, kapena yakuda - imadya?

Zonse ndi kuchuluka kwa fiber, yomwe ndiyabwino kugaya. Chizindikiro cha kutentha - chisonyezero cha kuchuluka kwa mphamvu zomwe thupi limagwiritsa ntchito kukumba chinthu chimalinso chokwera. Koma mu mpunga woyera ndi wocheperako, chifukwa dzinthu yophika imayamwa msanga. Mitundu yakuda, yofiirira komanso yofiira, chifukwa chokhala ndi michere yambiri, imapatsa chidwi chokwanira, kudzaza m'mimba, ndipo sizimayambitsa kulumpha kwa insulin m'magazi. Chifukwa cha ulusi ndi zolimba zina, padzakhala ma calories ochepa ndi ma carbs mumtengowo umodzi wa mpunga wamtchire kapena wakuda, kuwapangitsa kukhala athanzi pakudya.

Mapeto

Sizomveka kudzikana nokha ngati mpunga ngati mumangotsatira mfundo zoyenera kudya. Ndi chikhalidwe chamtengo wapatali chomwe chimapatsa thupi mphamvu zamoyo ndi ntchito. Ingokhalani pamapuloteni anu azakudya, mafuta ndi zopatsa mphamvu komanso zopatsa mphamvu tsiku lililonse. Ndibwino kuti muzitha kuwongolera mosamala ngati mukufuna kuchepetsa kunenepa, koma simuyenera kusiya pilaf kapena risotto yomwe mumakonda - ingochepetsani gawolo.

Onerani kanemayo: EPIC ST LOUIS CHEATDAY + WestCoastConfection TASTE REVEIW (Mulole 2025).