Mpunga wophika - maubwino ndi zovulaza thupi

Mpunga wophika umawonekera m'mashelufu m'sitolo ndi utoto wake wosazolowereka, wachikasu kapena wagolide. Posachedwa adawonekera m'makhitchini athu pakati pa anzawo ozungulira ndi tirigu wautali. Mpunga wophika kale walowa molimba mtima pakati pa omwe ali ndi moyo wathanzi komanso othamanga, ngati ngwazi pakati pa mitundu yonse ya mpunga potengera zinthu zofunikira.

Zakudya za mpunga ndizochita bwino pakati pa tirigu, kupikisana kwambiri ndi tirigu. Amakonda kwambiri ku China ndi Southeast Asia. Mpunga umagwiritsidwa ntchito kuphikira zakudya zadziko lonse: pilaf, paella, buledi wopapatiza, Zakudyazi, risotto - kungotchulapo ochepa. Oposa 95% ya anthu padziko lapansi azaka zopitilira chaka chimodzi ndi zogulitsa zotengera izi. Posachedwa, mpunga woyera wachikale ukupereka njira yambewu zokonzedweratu. Chifukwa chiyani izi zimachitika, ndipo pali kusiyana kotani pakati pa mpunga wophika ndi mpunga wamba, muphunzira kuchokera pankhaniyi.

Kodi mpunga wophikidwa kale umapezeka bwanji ndipo umasiyana bwanji ndi mpunga wamba?

Pambuyo kucha, njere za mpunga zimatsukidwa ndi zigawo zonse za chipolopolocho. Mukakupera, mluza umadulidwa. Zotsatira zake ndi njere zokongola, zoyera, zomwe zatayika chifukwa chakuyenga mpaka 85% yamafuta, mpaka 70% mapadi ndi mchere, mpaka 65% niacin, 50% riboflavin ndi pafupifupi 10% protein. Atakhala ndi mawonekedwe owoneka bwino, mpunga umatha. Mpunga ukapukutidwa kwambiri, m'pamenenso mumakhala zinthu zosagwiritsa ntchito kwambiri biologically.

Pambuyo poyeserera kangapo kosunga phindu la njerezo pakutsuka, olimawo adapezabe njira yabwino yoyikonzekereratu.

Njira Yowotchera Mpunga

1. Mbewu zomwe zili mu chipolopolocho zimapepetedwa.
2. Zomera zopanda mpunga zimatsukidwa kuchotsa dothi ndi fumbi.
3. Makina okutira a Filimu amaviika m'madzi. Nthawi yomweyo, zinthu zopindulitsa zomwe zimapezeka mu peel ndi majeremusi zimapezeka mosavuta.
4. Zopangira zomwe zidakonzedwa zimathamangitsidwa ndikapanikizika. Nthawi yomweyo, mavitamini, zofufuza zamafuta ndi mafuta (mpaka 80%) m'matumba apansi amalowa mkatikati mwa njere. Wowuma uja amathyola, ndipo njerezo zimakhala zowirira, zoterera.
5. Mpunga wauma.
6. Njere zimatsitsidwa (kutsukidwa) pochotsa maso, kutsukidwa ndi chinangwa.
7. Mbewu zake za mpunga zimasanjidwa ndikupukutidwa. Chigoba chomwe chidachotsedwa pano sichikhala ndi zinthu zopitilira 20% zothandiza. Zinthu zamoyo zomwe zimagwira ntchito zimatsalira.

Pambuyo pokonza kotere, mpunga umakhala ndi mawonekedwe ake ndipo umawonekera poyera kuposa masiku onse. Itha kusiyanitsidwa mosavuta ndi mawonekedwe ake.

Koma ngati mukukaikira, yang'anani zomwe zili papaketi yambewu.

Kuphatikizidwa kwa mpunga

Kutchuka kwa mpunga Padziko Lapansi sikuchitika mwangozi. Ndizolemera zambiri, mavitamini, michere yazakudya. Chiwerengero chawo chimasiyana mosiyanasiyana kutengera mitundu, mitundu, njira zoyendetsera malo ndi malo omwe mbewuyo idalimapo. Onani apa kuti mumve tsatanetsatane wa mpunga woyera.

Tirigu mumakhala ma amino acid: arginine, choline, histidine, tryptophan, cysteine, methionine, lysine.

Phindu la mpunga wophika:

Apa muwona mpunga wakale.

Kukonzekera koyambirira kwa chimanga kumabweretsa chiwonongeko cha wowuma. Izi zimachepetsa glycemic index (GI) kuchokera ku 70 mpaka 38-40 mayunitsi.

Ubwino Wampunga Wophikidwa

Zipangizo zamakono zokonzekera mbewu monga chimanga zimasungira zinthu zamoyo mmenemo. Ndi GI yake yocheperako, mpunga wophika pamtengo umalimbikitsidwa pazakudya. Amavomerezedwa kwa othamanga ndi odwala omwe ali ndi matenda amadzimadzi, matenda a shuga.

Ubwino Wampunga Wophikidwa:

• normalizes njira zamagetsi;
• imayambitsa zochitika za ubongo, imayendetsa mphamvu ya machitidwe mu dongosolo lamanjenje;
• ali ndi phindu pa minofu ya mtima;
• Amakhutiritsa wothamanga ndi zinthu zamoyo;
• imawonongeka pang'onopang'ono, sichitsogolera kusinthasintha kovuta m'magazi a magazi;
• amapereka thupi ndi mphamvu kwa nthawi yaitali;
• zimakhudza kwambiri kagayidwe kake ka madzi amchere;
• imakuta;
• amachepetsa kupanga asidi m'mimba;
• kubweza pansi ntchito ya mundawo m'mimba.

Mpunga umagwiritsidwa ntchito kwambiri mu ma dietetics. Ndiwothandiza makamaka kwa othamanga omwe amakonda kudzimbidwa ndi matenda am'mimba. Tikulimbikitsidwa kuti tiziphatikiza pazakudya za othamanga panthawi yomwe ali ndi pakati motsutsana ndi matenda ashuga.

Mpunga umakhala wopanda gluteni ndipo ndi woyenera masewera olimbitsa thupi ngakhale othamanga achinyamata.

Ndi vuto lanji lomwe lingakhalepo chifukwa cha izi?

Zakudya za mpunga ndizoyenera. Imakhala ndi kukoma kosalowerera ndale ndipo imakhudza thupi la othamanga. Komanso itha kukhala ndi vuto.

Makamaka, kuwonongeka kwa mpunga wophika kumawonetsedwa ndikudzimbidwa. Amawonetsedwa mwa othamanga omwe amachedwa matumbo a peristalsis. Izi zimachitika chifukwa chodya kwambiri zakudya zopangidwa ndi mpunga, kuchepa kwa masewera othamanga, mwachitsanzo, ndi kuvulala, ngati osamwa madzi okwanira.

Dziwani kuti kudzimbidwa kumawonjezeka ndikutuluka thukuta. Izi zimachitika nthawi yachilimwe komanso kuwonjezeka kwa masewera olimbitsa thupi. Nthawi zambiri amazichotsa posintha zakumwa.

Komanso, mpunga wouma sulimbikitsidwa kwa othamanga omwe ali ndi tsankho. Ndizosowa kwambiri. Mpunga umatengedwa ngati chakudya cha hypoallergenic ndipo nthawi zambiri sichimayambitsa mavuto.

Makhalidwe a mpunga wophika

Mpunga wophika samangokhala ndi kapangidwe kake kokha, komanso zinthu zina zophikira:

1. Pakutentha, mtundu wake umasintha kuchokera ku amber kupita yoyera.
2. Mpunga ndiwowopsa. Samamatira limodzi ndipo samatentha, kusunga mawonekedwe ake ngakhale atayesanso.
3. Nthawi yophika tirigu wotereyi ndi yayitali (pafupifupi mphindi 30).
4. Ndibwino kusiya mpunga womalizidwa pamalo otentha kwa mphindi 15 zina kuti ugawire chinyezi, kuwonjezera kukongola. Izi zimapangitsa chimbudzi kukhala chosavuta.
5. Chakudya chomalizidwa chimakhala chachikulu pafupifupi kawiri kuposa mpunga wosasinthidwa wa mtundu womwewo ndi mtundu.

Kudziwa izi, ndikosavuta kukonzekera chakudya chokoma komanso chopatsa thanzi kwa wothamanga.

Pazakudya zochepa

Mpunga wophika nthawi zambiri umagwiritsidwa ntchito mu dietetics. Ndioyenera kudya zakudya zolemetsa. Kumbali imodzi, mpunga umapondereza njala bwino, ndipo mbali inayi, uli ndi mafuta ochepa.

Zomwe zimakhudza kuchepa thupi zimaperekedwa ndi mono-zakudya. Kwa masiku atatu, chakudyacho chimangophikidwa ndi mpunga wophika, zitsamba zamadzi ndi madzi. Zakudyazo ndizothandiza, koma zamaganizidwe komanso zovuta mthupi. Ndi ochepa okha omwe amatha kumamatira pachakudya choterechi kwa nthawi yayitali. Ndipo masiku ampunga malinga ndi dongosololi ndiabwino kutsitsa ndipo amalekerera bwino.

Mpunga umayenda bwino ndi ndiwo zamasamba, zipatso, nyama, kukhala gawo lathunthu la zakudya zophatikizana. Pali zakudya zambiri zamchere. Mkhalidwe wake wonse ndi wiritsani njere mpaka zitaphikidwa popanda kuthira mchere. Phala, masaladi, ma pudding, Zakudyazi za mpunga ndi maziko abwino kwambiri ophunzitsira kulemera kwakanthawi.

Kwa odwala matenda ashuga

Vuto lalikulu ndikuphwanya kagayidwe kazakudya ndi kusintha kwathunthu kwa zakudya mosalekeza. Shuga yemwe ali ndi matenda ashuga sangathe kuchokera m'magazi a wodwalayo kulowa m'maselo chifukwa chosowa kwa insulin (mtundu wa I) kapena chifukwa chakusazindikira kwa mtunduwo (mtundu wachiwiri). Chifukwa chake, pazakudya, zakudya zimasankhidwa zomwe sizipereka chiwopsezo m'magazi ambiri. Izi zimaphatikizapo mpunga wophika. Lili ndi chakudya chochepa chambiri. Zakudya zochepa zimayamwa pang'onopang'ono popanda kuyambitsa ma spike a glycemic.

Ndi kuchepa kwa kagayidwe ka shuga, kunenepa kwambiri (mtundu wachiwiri) kumawonedwa kawirikawiri. Pachifukwa ichi, chakudyacho chimalimbikitsa kuchepetsa thupi, komwe kumathandizidwanso ndi mbale za mpunga.

Mapeto

Zomwe muyenera kukumbukira za mpunga wophika:

1. Mchele wophikidwa ndi zipatso zokoma komanso zopatsa thanzi.
2. Lili ndi michere yambiri kuposa mnzake wakale ndipo limalimbikitsidwa kwa othamanga.
3. Zotsatira zoyipa za malonda ndizosowa kwambiri ndipo zimatha msanga pakasintha zakudya.
4. Zimatenga pafupifupi mphindi 30 kuphika. Poyerekeza ndi mpunga wachikale, zokolola zomwe zatsirizidwa ndizokwera 100%.
5. Mpunga wophika, wokha kapena kuphatikiza zakudya zina, umaphatikizidwa muzakudya zingapo zolemetsa. Amayambitsidwa ndi zakudya za odwala matenda ashuga kuti matenda azisakaniza azichepetsedwa komanso kuti achepetse kunenepa.

Onerani kanemayo: What is NDI? (November 2024).