Kodi Brown Rice ndi chiyani? Ubwino ndi Chakudya Chakudya

mpunga wabulauni kapena ayi mpunga wabulauniLili ndi ubwino wambiri chifukwa umapangidwa pochotsa ziboliboli zozungulira njere ya mpunga, choncho zimakhala ndi zakudya zambiri kuposa mpunga woyera.

Amapereka kuchuluka kwa mapuloteni ndi fiber. Ndi gwero labwino kwambiri la manganese, magnesium, calcium, phosphorous, potaziyamu, selenium, zinki ndi chitsulo. Komanso, mpunga wabulauniLili ndi mavitamini ofunikira B1, B2, B3, B6, K ndi E.

Kodi Brown Rice N'chiyani?

Dzina la Sayansi "Oryza sativa" yomwe ili yosayengedwa mpunga woyera mawonekedwe mpunga wabulauni kudziwika ngati. Mitundu yosiyanasiyanayi imapezeka pochotsa njere ya mpunga ndikusunga chimanga chodzaza ndi michere.

mpunga wabulaunipotaziyamu, magnesium, calcium, manganeseLili ndi mchere wambiri wofunikira monga phosphorous, zinki, chitsulo ndi selenium. 

Kuphatikiza apo, vitamini B1 yotchedwa thiamine, vitamini B2 yotchedwa riboflavin, niacin Lili ndi mavitamini ofunikira monga vitamini B3, vitamini B6, vitamini E ndi vitamini K. 

mpunga wabulauni Ndi gwero labwino kwambiri la mapuloteni ndipo lili ndi kuchuluka kwa fiber. Kuphatikiza pa zonsezi, imakhala ndi mafuta ofunika kwambiri omwe ndi ofunikira kuti akhale ndi thanzi labwino.

Brown Rice Nutritional Value

Chikho chimodzi mpunga wabulauniN nutrients ili motere:

Zopatsa mphamvu: 216

Zakudya: 44 g

CHIKWANGWANI: 3,5 g

mafuta: 1,8 g

Mapuloteni: 5 gramu

Thiamine (B1): 12% ya zofunika tsiku lililonse

Niacin (B3): 15% ya zofunika tsiku lililonse

Pyridoxine (B6): 14% ya zofunika tsiku lililonse

Pantothenic acid (B5): 6% ya zofunikira za tsiku ndi tsiku

Iron: 5% ya RDI

Magnesium: 21% ya RDI

Phosphorus: 16% ya RDI

Zinc: 8% ya RDI

Mkuwa: 10% ya RDI

Manganese: 88% ya RDI

Selenium: 27% ya RDI

Njere yonseyi ndi gwero labwino la folate, riboflavin (B2), potaziyamu ndi calcium.

Kuphatikiza apo, mpunga wabulauni Ndiwokwera kwambiri mu manganese. Mchere wosadziwika bwino umenewu ndi wofunika kwambiri m'zinthu zambiri zofunika m'thupi, kuphatikizapo kukula kwa mafupa, kuchira kwa bala, kagayidwe kameneka kameneka kameneka, kagayidwe ka minyewa, ndi kuwongolera shuga m'magazi.

Kuperewera kwa manganese kumalumikizidwa ndi chiwopsezo chowonjezereka chokhala ndi vuto la kagayidwe kachakudya, kuchepa kwa mafupa, kusakula bwino, komanso kuchepa kwa chonde.

Chikho chimodzi chokha cha mpunga chimapereka pafupifupi zonse zofunika tsiku lililonse pazakudya zofunikazi.

mpunga wabulauniKuwonjezera pa kukhala gwero labwino kwambiri la mavitamini ndi mchere, limaperekanso mankhwala amphamvu a zomera.

Mwachitsanzo, lili ndi phenols ndi flavonoids, gulu la antioxidants omwe amathandiza kuteteza thupi ku nkhawa ya okosijeni.

Kupsinjika kwa okosijeniZimagwirizanitsidwa ndi matenda angapo, kuphatikizapo matenda a mtima, mitundu ina ya khansa, ndi kukalamba msanga.

mpunga wabulauniMa antioxidants omwe amapezeka momwemo amathandizira kupewa kuwonongeka kwa ma cell chifukwa cha mamolekyu osakhazikika otchedwa ma free radicals ndikuchepetsa kutupa m'thupi.

Kodi Ubwino Wa Brown Rice Ndi Chiyani?

Imawongolera kuchuluka kwa cholesterol

mpunga wabulauniLili ndi mafuta omwe amapezeka mwachilengedwe omwe amathandizira kukhalabe ndi thanzi la cholesterol m'thupi.

zamera mpunga wofiiriraZingathenso kulepheretsa kuwonjezeka kwa triglyceride m'chiwindi chifukwa cha kumwa mowa kwambiri.

Amateteza ku kuwonongeka kwakukulu kwamphamvu

mpunga wabulauniKukhalapo kwa ma antioxidants amphamvu mu lilac kumateteza thupi ku kuwonongeka kwakukulu kwaufulu.

Lili ndi superoxide dismutase, enzyme yofunikira ya antioxidant yomwe imateteza maselo athu ku kuwonongeka kwa okosijeni, makamaka panthawi yopanga mphamvu.

Amateteza matenda a mtima

Matenda a mtima ndi chimodzi mwazomwe zimayambitsa kufa padziko lonse lapansi. Kutsekeka kwa mitsempha chifukwa cha kuchuluka kwa zolembera, pafupipafupi mpunga wabulauni kumwa kungachepe. Izi zosaneneka njere, wolemera selenium Zimathandiza kuti mtima ukhale wathanzi ndi zomwe zili mkati mwake.

Zopindulitsa kwa odwala matenda ashuga

mpunga wabulauni Mlozera wake wotsika wa glycemic umathandizira kuwongolera shuga m'magazi mwa kuchepetsa kutulutsa kwa insulin m'thupi. Ntchito pafupipafupi mpunga wabulauni adawonetsa kuti kupitilira kwa matenda a shuga kumatha kuchepetsedwa mpaka 60% ndikumwa.

Kodi mpunga wabulauni umakupangitsani kukhala wochepa thupi?

mpunga wabulauniManganese amathandizira kupanga mafuta ochulukirapo m'thupi. Imawonjezeranso ntchito ya antioxidant enzyme glutathione peroxidase. Zimathandizanso kukulitsa milingo ya HDL ya cholesterol kuti athane ndi kunenepa kwambiri.

Amateteza khansa

mpunga wabulauniNdiwothandiza polimbana ndi khansa zosiyanasiyana monga khansa ya m'mawere, khansa ya m'matumbo ndi leukemia.

mpunga wabulauniKukhalapo kwa fiber ndi ma antioxidants amphamvu momwemo kumapangitsa kukhala chida chabwino kwambiri cholimbana ndi khansa. Ulusiwu umamatira ku poizoni woopsa woyambitsa khansa.

mpunga wabulauni Lilinso ndi phenols zofunika monga ferulic acid, tricine ndi caffeic acid, zomwe zimathandiza poletsa kukula kosalamulirika kwa maselo a khansa ya m'mawere ndi m'matumbo. Ofufuzawo adatsimikiziranso za antitumor za mtundu uwu wa mpunga.

Amaletsa zovuta za neurodegenerative

mpunga wabulaunimakamaka ngati zitamera, Matenda a Alzheimer's Ndiwolemera mu gamma-aminobutyric acid, yomwe imathandiza kupewa matenda a neurodegenerative monga zamera mpunga wabulauniZomwe zili mu tiyi zimathandizira kuletsa puloteni yoyipa yotchedwa protylendopetidase.

Amathandiza kupewa kusowa tulo

Njereyi ili ndi zinthu zotsitsimula zomwe zimakuthandizani kugona mwamtendere ngati khanda.

mpunga wabulaunimahomoni ogona melatoninZimathandiza kukonza kugona bwino. Imamasula minyewa, yomwe imalimbitsa tulo.

Amaletsa ndulu

Gallstones amayamba chifukwa cha kuchuluka kwa bile acid. mpunga wabulauniUlusi wosasungunuka womwe umapezeka mumkungudza umachepetsa kuchuluka kwa bile acid wotulutsidwa m'matumbo, kukulitsa kayendedwe ka chakudya ndikuchepetsa mwayi wopanga ndulu.

Amasunga thanzi la mafupa

mpunga wabulauni, Vitamini D Lili ndi magnesium yambiri, yomwe, pamodzi ndi calcium, imatengedwa kuti ndi yofunika kwambiri kuti mafupa akhale athanzi. Imathandiza kupewa ndi kuchiza matenda osteoporosis ndi matenda ena mafupa. 

Zothandiza kwa dongosolo lamanjenje

mpunga wabulauniImathandiza kuti dongosolo lamanjenje ndi ubongo zizigwira ntchito moyenera.

Kagayidwe kachakudya muubongo kamachulukira mothandizidwa ndi mchere wofunikira monga manganese ndi vitamini B wopezeka mumtundu uwu wa mpunga. Komanso, magnesium imathandizira kuwongolera minofu ndi mitsempha. Imawongolera kutuluka kwadzidzidzi kwa kashiamu m'maselo a mitsempha ndikuletsa kutsegulidwa kwadzidzidzi kwa mitsempha. Izi zimamasula minofu ndi minyewa ndikuletsa kukomoka kwambiri.

mpunga wabulauni, zomwe zimathandiza kupewa matenda osiyanasiyana okhudzana ndi ubongo Vitamini E wolemera mwa mawu a

bwino mphumu

Kuthetsa vutoli la omwe ali ndi mphumu yaubwana mpunga wabulauni ayenera kugwiritsa ntchito.

Maphunziro ndi nsomba mpunga wabulauni Zasonyezedwa kuti kudya mbewu zonse monga mphumu ndi kupuma kumachepetsa zizindikiro ndi 50%.

Imasunga chitetezo chokwanira

mpunga wabulauniNdiwodzaza ndi mchere wofunikira, mavitamini ndi zinthu zofunika kwambiri za phenolic zomwe zimathandiza kulimbikitsa chitetezo cha mthupi. Zimathandizanso kuchira msanga ku matenda, zimadyetsa thupi kuti zithe kulimbana ndi matenda.

Zothandiza kwa amayi oyamwitsa

zamera mpunga wabulauni kapena zinamera mpunga wabulaunizothandiza kwa amayi oyamwitsa.

Kafukufuku wa amayi oyamwitsa kutopaanatsimikizira zotsatira zabwino kuchepetsa kuvutika maganizo ndi maganizo.

Ali ndi anti-depressant properties

kumera mpunga wabulauniimakhala ndi anti-depressant properties ndipo imathandizira kulimbana ndi matenda a maganizo.

kafukufuku, mpunga wabulaunitiyi, kukhumudwawasonyeza kukhalapo kwa amino acid ofunika monga glycerin, GABA ndi glutamine, omwe amagwira ntchito kuchepetsa nkhawa ndi nkhawa.

Imathandizira matumbo kugwira ntchito

mpunga wabulauniKukhalapo kwa ulusi wosasungunuka mmenemo kumathandizira chimbudzi ndikuthandizira kutulutsa koyenera. Madzi amakokedwa m'matumbo chifukwa cha kukhalapo kwa CHIKWANGWANI, chomwe chimawonjezera madzi ambiri m'matumbo, ndikuletsa kudzimbidwa.

Amawongolera matenda a yisiti candida

mpunga wabulauni, pansi glycemic index Ndi njira yabwino kwa iwo amene akudwala matenda yisiti candida chifukwa

Pankhaniyi, zakudya zotsekemera ndi zowuma siziyenera kuphatikizidwa muzakudya, chifukwa zimawonjezera chiopsezo cha kutupa. mpunga wabulauni Kuchuluka kwake kwa fiber kumathandiza kuti chimbudzi chichiritse candida.

Ndi chakudya chofunikira kwa ana

Mosavuta digestible ndi wolemera mu CHIKWANGWANI mpunga wabulauniNdi imodzi mwazakudya zabwino kwambiri za ana. Lili ndi michere yambiri monga calcium, manganese, selenium ndi zina zomwe zimathandiza pakukula kwa mwana.

Ubwino wa Brown Rice Pakhungu

Amapereka khungu lopanda banga

mpunga wabulauniKuchuluka kwake kwa ulusi ndi michere ina yofunika kumapangitsa khungu kukhala lopanda banga. Komanso, mapuloteni omwe amapezeka mumbewu iyi amadziwika kuti amagwira ntchito ngati exfoliant yamphamvu. Amalimbikitsa kukula kwa maselo ndikulimbikitsa kutuluka kwa magazi pakhungu, kumapangitsa kuti khungu likhale losangalatsa komanso lowala.

Kuti mukhale ndi khungu lopanda banga, yesani njira iyi yopangidwa ndi mpunga wa bulauni;

zipangizo

• 1/2 chikho cha mpunga wofiira
• 1 chikho cha madzi
• 1 mbale
• mipira ya thonje yoyera

Zimatha bwanji?

– Ikani mpunga m’mbale yoyera ndi kuunyowetsa ndi madzi. Dikirani pafupi mphindi 15 mpaka zakudya zilowe m'madzi.

– Sungani zosakanizazo, sungani madziwo ndikugwiritsa ntchito mpunga pophika.

- Iviikani mpira wa thonje woyera mumadzimadzi ndikutsuka nawo nkhope ndi khosi. Sakanizani mofatsa kwa mphindi zingapo.

- Dikirani pafupi mphindi 10 mpaka kusakaniza kuuma kwathunthu. Sambani ndi madzi abwino ndikuwumitsa.

- Bwerezani izi tsiku ndi tsiku kuti mukhale ndi kuwala kowala.

Njirayi idzagwira ntchito ngati toner yothandiza kuchepetsa zilema zonse zooneka.

Amaletsa kukalamba msanga

wodzaza ndi mapuloteni mpunga wabulauniAmakonza khungu lowonongeka, amateteza ku makwinya, khungu lonyowa ndi mizere yabwino.

Kusinthasintha kwa shuga m'magazi kungayambitse kupsinjika, chimodzi mwazomwe zimayambitsa ukalamba. mpunga wabulauniMa carbohydrate ovuta omwe amapezeka mu tiyi amatha kuletsa kukalamba msanga pothandizira kuwongolera kuchuluka kwa shuga m'magazi. 

Amakhalabe elasticity pakhungu

mpunga wabulauniSelenium imathandiza kuti khungu likhale lolimba komanso limachepetsa kutupa. Kufotokozera kwa chigoba cha nkhope chomwe chingagwiritsidwe ntchito pa izi ndi motere:

zipangizo

• Supuni 2 za mpunga wofiira
• Supuni 1 yogurt wamba

Zimatha bwanji?

- Kupanga chigoba kumaso ichi, choyamba mpunga wabulauni kugaya mpaka bwino kwambiri.

- Sakanizani supuni imodzi ya yogati wamba ndi theka la supuni ya supuni ya mpunga. Pakani osakaniza pa nkhope yanu mwasambitsidwa kumene.

- Mukadikirira kwa mphindi 10, yambani ndi madzi ofunda.

- Bwerezani njirayi kawiri pa sabata kuti mupeze zotsatira zabwino.

Zothandiza pochiza ziphuphu

mpunga wabulauniIli ndi ma antioxidants, mavitamini, ndi magnesium omwe amateteza khungu ku zipsera ndi ziphuphu.

Insulin yopangidwa pogwiritsa ntchito mpunga woyera imayambitsa sebum pakhungu. Kuchuluka kwa sebum pakhungu kumatha kuyambitsa ziphuphu. mpunga wabulauni bwino amapewa vutoli.

Zimachepetsa kuyaka ndikuthandizira kuchepetsa kufiira kozungulira ziphuphu. Njira yomwe ingagwiritsidwe ntchito pa izi ndi iyi;

zipangizo

• Supuni 2 za madzi otentha a mpunga
• mipira ya thonje

Zimatha bwanji?

- Sambani nkhope yanu bwino. Zilowerereni mpira wa thonje m'madzi ampunga ndikuyika mwachindunji kumadera omwe akhudzidwa.

- Dikirani kuti ziume. Zitenga pafupifupi mphindi 10 mpaka 15. Sambani ndi madzi ofunda.

- Bwerezani njirayi masiku atatu aliwonse kuti mukhale ndi khungu lopanda ziphuphu.

Angagwiritsidwe ntchito kuchiza chikanga

mpunga wabulauniKuchuluka kwake kowuma kumakhala kothandiza pochiza chikanga.

nsalu yoyera madzi ampunga wabulaunindiviike mmenemo ndipo pang'onopang'ono gwira malo omwe akhudzidwa. Bwerezani ndondomekoyi kwa mphindi zisanu ndikuyimitsa. M`pofunika ntchito mankhwalawa kawiri pa tsiku kwa masiku 10.

Amachepetsa zidzolo ndi kutentha kwa dzuwa

mpunga wabulauniIli ndi anti-yotupa komanso yoziziritsa yomwe imatha kuchiritsa zotupa ndi kutentha kwa dzuwa. Zimathandizira khungu kuchira msanga ndikuletsa mabala aliwonse.

Ubwino wa Brown Rice kwa Tsitsi

Amachiritsa tsitsi lowonongeka

Tsitsi limafunikira mchere wambiri ndi michere kuti likule bwino. mpunga wabulauni sImachitira khungu lanjala ndi mizu, imalepheretsa kusweka, motero imathetsa kutayika kwa tsitsi.

Amakhalanso ndi mapuloteni omwe amalimbikitsa kukula kwa maselo ndi kutuluka kwa magazi kumutu, zomwe zimapangitsa kuti zikhale zothandiza kwambiri pochiza tsitsi lowonongeka. Pano pali chophimba cha chigoba pogwiritsa ntchito mpunga wa bulauni kuti muteteze tsitsi lowonongeka;

zipangizo

• Supuni 3-4 za mpunga wofiira
• Mazira a 1
• 1 chikho cha madzi

Zimatha bwanji?

- Sakanizani mpunga wanthaka ndi zoyera dzira ndikuwonjezera madzi. Whisk osakanizawa kuti apange thovu pang'ono.

- Pakani kusakaniza ku tsitsi. Muzimutsuka pambuyo pa mphindi 10. Zimathandiza kuyeretsa tsitsi, kuchotsa dothi ndi mafuta owonjezera.

- Bwerezani njirayi kamodzi kapena kawiri pa sabata kwa tsitsi lowonongeka.

Imagwira ntchito ngati chowongolera zachilengedwe

mpunga wabulauniZimadzaza ndi zakudya, fiber ndi starch zomwe zingathandize kuti tsitsi likhale lochepa komanso lonyezimira. Tsatirani ndondomeko ili m'munsiyi kuti mupange zodzoladzola zanu zachilengedwe:

zipangizo

• 1 chikho cha madzi otentha mpunga
• 3-4 madontho a rosemary / geranium / lavender kapena mafuta ena aliwonse ofunikira omwe mungasankhe

Zimatha bwanji?

- Chikho chimodzi madzi ampunga wabulauniOnjezerani madontho angapo a mafuta ofunikira ndikusiya kuti sakanizani bwino.

- Mukatha kusambitsa, ikani izi kutsitsi lanu.

- Dikirani kwa mphindi 10 mpaka 15, kenako ndikusamba ndi madzi ozizira.

- Bwerezani izi posamba kulikonse.

Amathandiza kuchiza dandruff

mpunga wabulauniNdiwolemera kwambiri mu selenium, mchere womwe umadziwika kuti umachepetsa dandruff. Kugwiritsa ntchito kwake pafupipafupi kumathandiziranso kukula kwa tsitsi.

Zomwe muyenera kuchita ndikusisita tsitsi lanu ndi m'mutu ndi madzi ampunga opangidwa mwatsopano kawiri pa sabata. Njirayi idzaonetsetsa kuti magazi akuyenda bwino komanso chakudya chamagulu anu atsitsi.

Kodi Mpunga Wa Brown Ndiwowopsa?

zingayambitse mavuto aakulu ngati zinyalanyazidwa. mpunga wabulauni Pakhoza kukhala zotsatirapo zingapo ndi zoopsa zaumoyo zogwirizana nazo

Kwa anthu ena, makamaka omwe ali ndi vuto la soya, mtedza ndi gluten mpunga wabulauni akhoza kukhala matupi. 

Zophikidwa mufiriji kwa masiku oposa asanu ndi limodzi mpunga wabulauni musabise. M'kupita kwa nthawi, malo okhala ndi michere yambiri amatha kukhala ngati malo oberekera tizilombo tating'onoting'ono.

Nthawi zambiri, imakhala ndi arsenic yambiri yomwe ingayambitse kulephera kwa chiwalo, kuwonongeka kwa minofu ndi imfa. mpunga wabulauni Pewani kugwiritsa ntchito.

Kodi mumakonda mpunga wabulauni? Kodi mpunga wabulauni umaugwiritsa ntchito kuti kupatula mpunga?