Mpunga wa Brown - kapangidwe kake ndi zinthu zothandiza

Posankha mtundu wa mpunga wophika chakudya chopatsa thanzi, zimakhala zovuta kuyenda moyenera pakati pazambiri zokongoletsa m'mashelufu. Msitolo yayikulu pali mitundu isanu komanso mitundu yopitilira 10 ya phala ili. Kuti tisankhe bwino, tiyeni titembenukire kwa anzeru aku Asia. Maziko azakudya zawo kuti asunge unyamata, thanzi ndi mgwirizano ndi mpunga wabulauni (bulauni, katundu). Chifukwa chiyani? Tiyeni tiwone

Kapangidwe ndi katundu wake wa mpunga wabulauni

Mpunga wakhala gawo la zakudya osati maiko aku Asia okha, komwe adachokera. Yakhala chakudya chammbali chachikulu ku Europe ndi America. Mpunga ndiwodziwika kwambiri pakati pa anthu padziko lonse lapansi kotero kuti umaphatikizidwanso pazakudya zamayiko ambiri (China, Japan, Thailand, Spain, ndi zina zambiri). Amagwiritsidwa ntchito popanga Zakudyazi, mikate yathyathyathya, masaladi, risotto, phala, pilaf, paella, zikondamoyo, buledi, ma pie, vinyo, ndi zina zambiri.

Chothandiza kwambiri ndi mpunga wabulauni. Zimasiyana ndi zoyera wamba m'njira yokonzedweratu. Pakukonzekera tirigu, chotupacho chimangotaya malaya akunja kwambiri, osadya. Magawo ena onse amasungidwa bwino ndipo amakhala ndi fungo la nutty ndi kulawa.

Kuchuluka kwa mafuta, mavitamini (makamaka osungunuka mafuta), mapadi ndi zakudya zina zamoyo zimapezeka m'magawo akunja. Chiwerengero chawo chimachepa kupita pakatikati pa njere. Mu endosperm wamkati, wowuma komanso kuchuluka kwa zinthu zotsata ndi mavitamini amakhalabe.

Mpunga woyera umapezeka pogaya katunduyo ku endosperm. Pachifukwa ichi, zinthu zonse zothandiza zimadulidwa, kuphatikiza zomwe zili mu nyongolosi yambewu. Chifukwa chake, kapangidwe ka mpunga wabulauni ndi wolemera kuposa zoyera.

Katundu * ali ndi:

* Kuchuluka kwa zinthu mu mpunga wofiirira kumadalira mitundu yake ndi dera.

** Mukamapanga chakudya cha othamanga, m'pofunika kuzindikira kuti phala louma limasiyana ndi zomwe zili ndi kalori kuchokera ku mbewu zophika.

Mpunga wa Brown uli ndi zinthu zonse zothandiza m'zipolopolo zakunja, chifukwa chake ndizothandiza 20-27% kuposa mpunga wouma.

Zinthu zopindulitsa za mpunga wofiirira ndizapamwamba kuposa mpunga woyera. Ngakhale kuchuluka kwa chakudya mthupi ndizokwera, ndizokwera kwambiri pazakudya. Chiwerengero chonse cha shuga wambewu zofiirira chimaphatikizapo ulusi wazigawo zakumtunda (chipolopolo cha chinangwa). Kuchuluka kwa michere yazakudya kumafika 14-16 g (pa 100 g). Ndondomeko ya glycemic (GI) yonyamula ndi ma 45-50 mayunitsi. Komabe, katundu sayambitsa kudumpha m'magazi a shuga. Zakudya zampunga wofiirira zimalowetsedwa pang'onopang'ono. Zimakupangitsani kumva bwino nthawi yayitali poyerekeza ndi mitundu yoyera.

Katundu wotsika wa GI amafanana ndi buckwheat. Izi zimalola kugwiritsa ntchito mpunga wofiirira pamndandanda wa othamanga munthawi yopikisanayi osawopa kukonzanso kwa minofu ya adipose.

Kodi mpunga wofiirira umakhudza bwanji thupi la munthu?

Zotsatira za mpunga wofiirira m'thupi zimadalira kuchuluka kwa momwe amagwiritsidwira ntchito. Kudya kamodzi ka phala la mpunga sikungakhudze thanzi la othamanga. Koma popanga mbeu iyi kukhala chakudya chanu, mumayala maziko azakudya zabwino.

Katundu ali ndi mphamvu pa kagayidwe, kagayidwe kagayidwe, mtima ndi machitidwe amanjenje.

Mpunga wofiirira:

• kumapangitsa kufalitsa kwa zikhumbo zamitsempha. Nthawi yomweyo kugona kumagona bwino, kupsinjika kwamaganizidwe, chidwi kumawonjezera, komanso kuwonetsa kukhumudwa kumachepa. Kugwiritsa ntchito kwake kumalimbikitsidwa makamaka kwa oimira masewera omwe kuthamanga kwakanthawi kofunikira ndikofunikira (kuwombera chandamale chosuntha, tenisi, ndi zina zambiri);
• kumapangitsa kuti magazi aziyenda bwino. Amachepetsa mafuta m'magazi am'magazi ndipo potero amalepheretsa mapangidwe a atherosclerotic plaques. Zimabweretsa kupangitsa maselo ofiira kukhala ndi mpweya wabwino. Izi zimapangitsa kuti thupi likhale ndi thanzi labwino, kutsitsa minofu ya mtima ndikuwonjezera kupirira kwa othamanga (kuthamanga mtunda wautali, kupalasa njinga, ndi zina zambiri);
• normalizes kapangidwe ka chakudya. Kumbali imodzi, mpunga wofiirira umafinya khoma la m'mimba ndi fiber, kukulitsa mphamvu komanso kuthamanga kwa kayendedwe ka chakudya. Kumbali inayi, zimabweretsa kuchotsedwa kwa zotsalira zosagayidwa (poizoni) pazakudya zamagetsi. Nthawi yomweyo, katundu sawonjezera acidity ya m'mimba;
• amachotsa madzi ochulukirapo m'thupi. Izi ndizofatsa, osatsogolera ku kuchepa kwa madzi m'thupi ndi kutsegula m'mimba;
• amasunga shuga wamagazi pamlingo wovomerezeka, wopanda chakudya chamagulu "suppositories" Chifukwa cha kuwonjezeka pang'ono kwa magazi m'magazi, tikulimbikitsidwa kuti titenge ngati titha kuphwanya kagayidwe kabakiteriya (matenda amadzimadzi, ndi zina zambiri). Oyenera amayi omwe ali ndi pakati matenda ashuga;
• imalimbikitsa kusinthika kwamaselo. Izi zimabweretsa kukonzanso kwa thupi, kufulumizitsa kuchira kwa othamanga pambuyo povulala ndi opaleshoni;
• normalizes kagayidwe kake, kofulumizitsa pang'ono. Izi ndizowona makamaka pazakudya za othamanga omwe amayang'anira kulemera kwawo;
• kumachepetsa nthawi ya kusintha kwa thupi;
• Zimayambitsa chitetezo chokwanira;
• amathandiza chiwindi. Izi zimakhala ndi zinthu zitatu: kuyeretsa chiwindi ku poizoni, kuchepetsa katunduyo ndikubwezeretsa ma hepatocyte ndi selenium omwe ali m'gulu la katundu.

Chifukwa chiyani mpunga wabulauni ndiwothandiza?

Ubwino wa mpunga wofiirira ndi chifukwa cha kapangidwe kake. Kudya izi:

• amadyetsa thupi. Mpunga umapereka ma calories omwe mukufuna. Ndibwino kuti muzidya zakudya zabwino. Poyang'ana miyezo yogwiritsira ntchito mankhwalawa, mutha kulemera kwanu mopanda malire;
• amapereka mavitamini, makamaka - a gulu B. Pogwiritsa ntchito mpunga wamtunduwu, mutha kupewa hypovitaminosis ndikukula kwa matenda a Beriberi;
• amachotsa poizoni mthupi chifukwa cha ulusi. Imalimbikitsa kutaya matumbo pafupipafupi;
• amachepetsa kupsinjika kwa mtima wamtima. Amachepetsa kuchuluka kwa madzi ozungulira, amachepetsa kuchuluka kwama cholesterol. Zonsezi zimatsitsimutsa thupi, zimawonjezera moyo wamasewera;
• amamanga minofu ya minofu. Mapuloteni omwe ali mu mpunga wofiirira (7-9 g) ndiotsika kwambiri kuposa veal (20 g) ndi tuna (23 g). Koma pazosankha, izi zimathandizana ndipo zimakwaniritsa zosowa za tsiku ndi tsiku zamapuloteni. Polemba mndandanda wa wothamanga yemwe akumanga minofu, mpunga wofiirira amakhala ndi mapuloteni ambiri okhala ndi mafuta ochepa pamalonda;
• imapereka chidziwitso chokwanira nthawi yayitali. Izi zimakuthandizani kuti muzitsatira zakudya zomwe mwasankha ndikusankha zokhwasula-khwasula zosakonzekera;
• normalizes kagayidwe kake. Izi zimachiritsa thupi ndikukuthandizani kuti muzitsatira ndandanda yophunzitsira chaka chonse.

Ubwino wochepetsa thupi komanso kupitiriza kukhala wonenepa

Mtengo wa mpunga wofiirira ndiwambiri pakuchepetsa. Ndikulimbikitsanso mofananira kuchepa thupi ndi kunenepa. Kuti muchepetse kulemera kwa thupi, muyenera kusankha njira yoyenera, kuchuluka kwake ndi zina zowonjezera mpunga wabulauni.

Maphikidwe ophika mpunga wofiirira ndi mbale zosiyanasiyana kuchokera pamenepo zingakuthandizeni kupanga chakudya choyenera komanso chopatsa thanzi. Amagwiritsidwa ntchito ndi othamanga pamagawo onse azophunzitsira.

Katundu amagwiritsidwa ntchito pochepetsa thupi chifukwa:

1. Zakudya zochepa.
2. Zimaphatikiza bwino ndi zakudya zambiri. Kukoma kosalowerera ndale iyi sikumatopetsa ngakhale mutagwiritsa ntchito nthawi yayitali.
3. Ndi gawo la mbale zambiri ndipo zimapangitsa kuti zakudya zizikhala zosiyanasiyana. Mpunga umagwiritsidwa ntchito pamaphunziro oyamba ndi achiwiri, ma appetizers, masaladi, zinthu zophika komanso zakumwa.
4. Amakhuta bwino ndikusungabe kudzaza kwanthawi yayitali. Zakudya za mpunga zimaloledwa bwino ndipo sizitopetsa othamanga.
5. Sichimakhala ndi mphamvu pa thupi.
6. Ali ndi mapangidwe oyenera (BJU, mavitamini, mchere).

Dziwani kuti mpunga wabulauni ndi wolimba kuposa zoyera. Iyenera kuphikidwa kwa nthawi yayitali ndikuviika koyambirira. Kudya chimanga chosaphika muchakudya kumabweretsa kudzimbidwa!

Mitundu ya mpunga wa bulauni imasiyana mosiyanasiyana. Iliyonse ya iwo ili ndi zinthu zosiyanasiyana ndipo imagwiritsidwa ntchito pazakudya zosiyanasiyana.

Kodi pali vuto lililonse kuchokera kumpunga wofiirira?

Mpunga wakhala ukugwiritsidwa ntchito bwino kwa zaka zikwi zambiri. Komanso zimatha kuyambitsa zovuta zina.

Zotsatira zoyipa zomwe zingachitike:

• kuphwanya thirakiti la m'mimba. Kudya mpunga wambiri ndi mafuta kumadzetsa m'mimba;
• kuwonjezeka kwa matenda am'mimba. Zigoba za mpunga zimakwiyitsa khoma la m'mimba. Ngati m`mimba dongosolo kusintha yotupa (ngakhale chikhululukiro), kutenga katundu kungachititse kuti kukulitsa matenda;
• kunenepa. Izi ndi zotsatira za kudya kwambiri, makamaka ndi kuchepa kwa masewera olimbitsa thupi motsutsana ndi maziko azakudya zonse;
• thupi lawo siligwirizana. Ndizochepa ndipo sizimakwiyitsidwa ndi mpunga womwewo, koma ndi zinthu zomwe zimakonzedwa kuti ziwonjezere moyo wa alumali;
• poyizoni - amakwiyitsidwa ndi kusungidwa kosayenera kwa mbale zampunga zofiirira.

Ndiyenera kudya mpunga wofiirira kokha chifukwa chiyani?

Ngakhale mpunga wabulauni ndiwathanzi kuposa mpunga woyera komanso wowotcha, kumwa kwakanthawi sikulimbikitsidwa ndi akatswiri azakudya.

Izi ndichifukwa cha zifukwa zingapo:

1. Mphamvu pamakoma am'mimba.
2. Kusakwanira kudya ma amino acid mthupi.
3. Zochepa (poyerekeza ndi zomwe zimachitika tsiku ndi tsiku) mavitamini ndi mchere.

Ndibwino kuti muphatikize mpunga wofiirira pazakudya pafupifupi 2-3 sabata. Kugwiritsa ntchito pafupipafupi kotere kumabweretsa zotsatira zabwino zakumwa mankhwalawo ndipo sizimabweretsa zotsatirapo zoipa.

Zotheka kutsutsana

Mpunga ndi umodzi mwa zakudya zabwino kwambiri. Ndi yaulere yaulere ndipo imalimbikitsa anthu omwe ali ndi ciliakia. Katundu ali ndi GI yaying'ono ndipo saloledwa kwa odwala matenda ashuga. Komabe, ilinso ndi malire. Kuchokera pamndandanda wazotsatira zake, pali mndandanda wazotsutsana pakuwutenga.

Izi zikuphatikiza:

• tsankho;
• matenda otupa am'mimba;
• kusowa kwa madzi m'thupi.

Nthawi zina, kuwonjezera mpunga pazakudya zanu sikovulaza.

Mapeto

Mpunga wabulauni ndi chakudya chokoma chomwe anthu mamiliyoni ambiri adya kwazaka zambiri ndi zotsatira zabwino. Ndiopatsa thanzi kwambiri kuposa chimanga choyera, chosalala komanso chotentha. Kukonzekera bwino ndi kusunga mankhwala kumakupatsani mwayi wogwiritsa ntchito mosavulaza thupi pakudya masewera 2-3 pa sabata. Kuphwanya malangizowo kumatha kubweretsa kuwonongeka kwaumoyo wabwino.

Onerani kanemayo: VOICE REVEAL + JAPANESE FOOD FEAST!!! MUKBANG . NOMNOMSAMMIEBOY (January 2025).