Ndi chakudya chokonzedwa, ndipo chikopa chake (chophimba choteteza cholimba), chimanga (chosanjikiza chakunja) ndi majeremusi (njerwa yochuluka ndi michere) yachotsedwa. Ndi tsinde lokha la mpunga wa bulauni lomwe linachotsedwa.
Chifukwa chake, mpunga woyeraLilibe mavitamini ambiri ndi mchere wopezeka mu mpunga wabulauni. Koma, mpunga woyera Imadziwikanso kuti ili ndi zopindulitsa zina.
Kodi White Rice N'chiyani?
mpunga woyeraMpunga wachotsa mankhusu, chinangwa ndi majeremusi. Kuchita zimenezi kumasintha kakomedwe ndi kaonekedwe ka mpunga, n’kumatalikitsa moyo wake wa alumali.
Popanda chinangwa ndi mbewu, mbewu zimataya 25% ya mapuloteni ake ndi 17 zakudya zina zofunika.
Anthu mpunga woyera Chimodzi mwa zifukwa zazikulu zomwe amazikonda ndi chifukwa chokoma. Mpunga woyera umaphika mofulumira kusiyana ndi mitundu ina ya mpunga.
mpunga wabulaunindi njere yonse ya mpunga. Lili ndi chimanga chokhala ndi fiber, majeremusi opatsa thanzi, komanso endosperm yokhala ndi ma carbohydrate.
Öte ndiyan, mpunga woyera Njerwa ndi majeremusi amachotsedwa, kusiya endosperm yokha. Kenako amakonzedwa kuti apititse patsogolo kukoma, kukulitsa moyo wa alumali komanso kukonza zinthu zophikira.
mpunga woyeraamaonedwa ngati ma carbohydrate opanda kanthu chifukwa amataya gwero lawo lalikulu la zakudya.
100 magalamu a mpunga wofiira, mpunga woyeraLili ndi ma fiber owirikiza kawiri ndi ma calories ochepa ndi ma carbohydrate kuposa
Nthawi zambiri, bulauni mpunga, mpunga woyeraLili ndi mavitamini ndi minerals ambiri kuposa Kuphatikiza apo, ma antioxidants ambiri komanso zofunika amino acide has.
Onse mpunga woyera ndi bulauni mwachibadwa alibe gluteni ndipo matenda a celiac Ndi njira yabwino kwambiri yama carbohydrate kwa anthu omwe ali ndi kapena opanda celiac gluten sensitivity.
Kodi Mpunga Woyera Umayambitsa Chiyani?
Mlozera wapamwamba wa glycemic umawonjezera chiopsezo cha matenda a shuga
glycemic index (GI)ndi muyeso wa mmene thupi lathu limasinthira mofulumira ma carbs kukhala shuga, amene amalowa m’mwazi. Mndandanda wa glycemic umachokera ku 0 mpaka 100:
Zakudya zotsika za GI ndizabwino kwa anthu omwe ali ndi matenda a shuga a 2 chifukwa amayambitsa kukwera pang'onopang'ono koma pang'onopang'ono shuga wamagazi. Zakudya zokhala ndi GI yayikulu zimatha kuyambitsa kutsika komanso kutsika mwachangu.
mpunga woyeraali ndi GI ya 64, pomwe mpunga wa bulauni uli ndi GI ya 55. Chabwino, mpunga woyeraZakudya zomwe zili mumpunga zimasintha kukhala shuga wamagazi mwachangu kuposa mpunga wabulauni.
Izi, mpunga woyera chifukwa kumawonjezera chiopsezo cha matenda amtundu wa 2. Mpunga uliwonse womwe umadya patsiku umawonjezera chiopsezo cha matenda a shuga a 2 ndi 11%.
Zimawonjezera chiopsezo cha metabolic syndrome
Metabolic syndrome ndi dzina la gulu la zinthu zomwe zingapangitse kuti pakhale chiopsezo cha matenda monga matenda a mtima, matenda a shuga a 2, ndi sitiroko. Zowopsa izi ndi:
- Matenda oopsa
- Kusala kudya kwambiri shuga
- Ma triglycerides okwera kwambiri
- Chiuno chachikulu
- Miyezo yotsika "yabwino" ya HDL cholesterol
Maphunziro pafupipafupi mpunga woyera awonetsa kuti anthu omwe amamwa mowa amakhala ndi chiopsezo chachikulu cha metabolic syndrome, makamaka akuluakulu aku Asia.
Mpunga Woyera ndi Kuwonda
mpunga woyera Imaikidwa ngati njere yoyengedwa chifukwa nthambi zake ndi majeremusi ake zachotsedwa. Ngakhale maphunziro ambiri amagwirizanitsa zakudya ndi tirigu woyengedwa ndi kunenepa kwambiri komanso kulemera, mpunga woyera Kafukufuku pa izo ndi zosagwirizana.
Mwachitsanzo, maphunziro ena mpunga woyera Ngakhale kuti maphunziro ambiri agwirizanitsa kudya mbewu zoyengedwa bwino, monga mkungudza, kunenepa, mafuta a m'mimba, ndi kunenepa kwambiri, maphunziro ena sanapeze mgwirizano.
Mpunga wa Brown ndi wabwino kwambiri pakuwonda chifukwa ndi wopatsa thanzi, uli ndi fiber zambiri komanso umapereka ma antioxidants olimbana ndi matenda.
Kodi Ubwino wa Mpunga Woyera Ndi Chiyani?
Ndiosavuta kugaya
Zakudya zokhala ndi fiber zochepa zimalimbikitsidwa pamavuto am'mimba. Chakudya chochepa cha fiber chimapangitsa kuti m'mimba mupumule, kuchepetsa ntchito yake.
mpunga woyera nthawi zina ukhoza kugwiritsidwa ntchito m'malo mwa mpunga wabulauni.Mwachitsanzo, olemera kwa amayi apakati mpunga woyeraFolate yowonjezeramo ndi yopindulitsa.
Komanso, akuluakulu pa otsika CHIKWANGWANI zakudya ndi nseru kapena kutentha pamtima mpunga woyera zimakhala zosavuta kugaya ndipo siziyambitsa zizindikiro zosasangalatsa.
Komabe, mpunga wa bulauni ukadali njira yabwinoko. Lili ndi mavitamini osiyanasiyana, mchere, ma amino acid ofunikira komanso mankhwala opangidwa ndi zomera.
Ilinso ndi index yotsika ya glycemic, zomwe zikutanthauza kuti ma carbohydrate amasinthidwa pang'onopang'ono kukhala shuga wamagazi, monga shuga kapena shuga. prediabetes Ndi njira yabwino kwa odwala.
Kudya mpunga woyera pang'onopang'ono ndi thanzi.
Kodi Mpunga Amadyedwa Wauwisi?
"Kodi mpunga umadyedwa wosaphika?" “Kodi pali phindu lililonse pakudya mpunga wosaphika?” Iyi ndi mitu yomwe ili ndi chidwi chofuna kudziwa za mpunga. Nawa mayankho…
Ngakhale kuti pica ndi yosowa, nthawi zambiri imapezeka pakati pa ana ndi amayi apakati. Nthawi zambiri zimakhala zosakhalitsa koma chithandizo chamaganizo chingafunike.
Kuchuluka kwakukulu chifukwa cha pica kudya mpunga wosaphika, kutopa, kupweteka m'mimba, tsitsi, kuwonongeka kwa mano ndi chitsulo kuchepa magazi m'thupi zingayambitse mavuto monga
kudya mpunga wosaphika Palibe phindu lowonjezera. Komanso, kudya mpunga wosaphikaZakhala zikugwirizana ndi zotsatirapo zoipa zambiri za thanzi, kuphatikizapo kuwonongeka kwa mano, kutayika tsitsi, kupweteka m'mimba, ndi kuchepa kwa magazi m'thupi.
Chifukwa;
mpunga woyera Ngakhale ndinjere yokonzedwa bwino komanso yopanda michere, siiyipabe. Kuchepa kwake kwa fiber kumathandiza kuthana ndi vuto la kugaya chakudya.Komabe, mpunga wa bulauni ndi wathanzi komanso wopatsa thanzi.
Kudya mpunga wosaphika ndi koopsa ndipo kungayambitse poizoni m'zakudya.
