Zviri muChinyorwa
vanhu vazhinji, mupunga muchena anozviona sechisarudzo chisina kunaka.
Chikafu chakagadzirwa, uye hull yacho (hard protective coating), bran (yekunze layer) uye germ (nutrient-rich kernel) zvakabviswa. Dzinde remupunga chete ndiro rakabviswa.
Naizvozvo, mupunga muchenaInoshaya mavhitamini akawanda nemaminerari anowanikwa mupunga webrown. Asi, mupunga muchena Zvinozivikanwawo kuva nezvimwe zvinobatsira.
Chii Chinonzi White Rice?
mupunga muchenaMupunga une goko, bran nejemu zvabviswa. Izvi zvinoshandura kunaka uye kutaridzika kwemupunga, zvichirebesa hupenyu hwawo.
Pasina bran nembeu, zviyo zvinorasikirwa ne25% yeprotein yayo uye 17 zvimwe zvinovaka muviri zvinokosha.
Peoples mupunga muchena Chimwe chezvikonzero chikuru nei vachichifarira ndechekuti inonaka. Mupunga muchena unobika nekukurumidza kupfuura mamwe marudzi emupunga.
Fiber uye Nutritional Value yeWhite Rice
Mupunga muchena uye shavandiwo marudzi anonyanya kufarirwa emupunga.
mupunga mutsvukundiye tsanga rose remupunga. Iine fiber-rich bran, hutachiona hunovaka muviri, uye carbohydrate-rich endosperm.
Pane rimwe divi, mupunga muchena Iyo bran uye germ inobviswa, ichisiya chete endosperm. Inobva yagadziriswa kuti ivandudze kuravira, kuwedzera hupenyu hwesherufu uye kugadzirisa zvinhu zvekubika.
mupunga muchenaanotorwa semacarbohydrates asina chinhu sezvaanorasikirwa netsime rawo guru rekudya.
100 gramu chikamu chebrown rice, mupunga muchenaIine kaviri fiber yakawanda uye mashoma macalorie uye makabhohaidhiretsi kupfuura
Kazhinji, brown mupunga, mupunga muchenaIine mavitamini akawanda nemaminerari kupfuura Mukuwedzera, mamwe antioxidants uye amino acid inokoshae a.
Zvose chena uye mupunga mupunga zvakajairika gluten-isina uye chirwere chechiliac Iyo yakanakisa carbohydrate sarudzo kune vanhu vane kana vasina celiac gluten senitivity.
Ndezvipi Kukuvadza Kwemupunga Wakachena?
High glycemic index inowedzera njodzi yechirwere cheshuga
glycemic index (GI)chiyero chekukurumidza kukurumidza kwemuviri wedu kushandura carbs kuita shuga, iyo inonyudzwa muropa. Iyo glycemic index index inotangira pa0 kusvika ku100:
Low GI: 55 kana pasi
Yepakati GI: 56 kusvika 69
High GI: 70 kusvika 100
Zvikafu zvakaderera zveGI zviri nani kune vanhu vane Type 2 chirwere cheshuga nekuti vanokonzera kunonoka asi zvishoma nezvishoma kukwira kweshuga yeropa. High GI zvokudya zvinogona kukonzera kukurumidza kukwira uye pasi.
mupunga muchenaine GI ye64, nepo mupunga webrown uine GI ye55. Zvakanaka, mupunga muchenaCarbs mumupunga inoshanduka kuita shuga yeropa nekukurumidza kupfuura mupunga webrown.
Izvo, mupunga muchena kukonzera kunowedzera njodzi yerudzi rwe2 chirwere cheshuga. Mupunga wega wega waunodya pazuva unowedzera njodzi yerudzi rwechipiri chirwere cheshuga ne2%.
Inowedzera njodzi ye metabolic syndrome
Metabolic syndrome izita reboka rezvipingamupinyi zvinogona kuwedzera njodzi yehutano hwakadai sechirwere chemoyo, Type 2 chirwere cheshuga, uye sitiroko. Izvi zvinokonzerwa nengozi ndezvi:
- Hypertension
– Shuga yekutsanya yakanyanya
- High triglyceride mazinga
– Chiuno chakafara
- Yakaderera "yakanaka" HDL cholesterol mazinga
Dzidza nguva dzose mupunga muchena vakaratidza kuti vanhu vanonwa doro vane njodzi yakanyanya ye metabolic syndrome, kunyanya vakuru vekuAsia.
Mupunga Muchena uye Kurasikirwa Kwehuremu
mupunga muchena Inotsanangurwa sezviyo zvakanatswa nokuti bran uye utachiona hwayo zvakabviswa. Nepo zvidzidzo zvakawanda zvichibatanidza kudya nembeu dzakanatswa kune kufutisa uye kuwandisa, mupunga muchena Tsvakurudzo pamusoro payo haipindirani.
Somuenzaniso, zvimwe zvidzidzo mupunga muchena Kunyange zvazvo zvidzidzo zvakawanda zvakabatanidza kushandiswa kwezviyo zvakanatswa, zvakadai semisidhari, kuwedzera uremu, mafuta emudumbu, uye kufutisa, zvimwe zvidzidzo hazvina kuwana kushamwaridzana.
Zvakare, mupunga muchena Yakaratidzwa kupa uremu huremu munyika umo inodyiwa zvakanyanya, kunyanya munyika umo inodyiwa zuva rega rega. Zvisinei, zvakataurwa kuti kudyiwa kwezviyo zvakadai semupunga webrown kunobatsira zvikuru mukuderedza uremu.
Mupunga webrown isarudzo iri nani yekurasikirwa nehuremu sezvo ine hutano, ine fiber yakawanda uye inopa zvirwere-kurwisa antioxidants.
Ndezvipi Zvakanakira White Rice?
Zviri nyore kugaya
Zvokudya zvakaderera-fiber zvinokurudzirwa kune zvinetso zvekudya. Kudya kwakaderera-fiber kunobvumira chirongwa chekudya kuti chizorore, kuderedza basa rayo.
Zvikafu izvi zvinogona kubvisa zvinonetsa zviratidzo zvechirwere cheCrohn, ulcerative colitis, kuzvimba bowel chirwere, uye kumwe kunetsa kwekugaya.
chirungurira, kuda kurutsa uye vanhu vakuru vanorutsa kana kuti vane maitiro ekurapa anokanganisa chirongwa chekudya vanogonawo kubatsirwa nekudya kwakaderera-fiber.
mupunga muchena, inokurudzirwa mumamiriro ezvinhu aya nokuti ine fiber shoma uye iri nyore kugaya.
Unofanira Kudya Mupunga Wakachena Here?
mupunga muchena mune dzimwe nguva inogona kushandiswa sechinhu chiri nani chinotsiva mupunga webrown. Semuenzaniso, yakafumiswa kune vakadzi vane pamuviri mupunga muchenaIyo yakawedzera folate mairi inobatsira.
Uye zvakare, vanhu vakuru pane yakaderera-fiber kudya uye kuona kusvotwa kana chirungurira mupunga muchena zviri nyore kugaya uye hazvikonzeri zviratidzo zvisingafadzi.
Nekudaro, mupunga webrown ichiri sarudzo iri nani. Iine mavhitaminzi akasiyana-siyana, zvicherwa, zvakakosha amino acids uye zvinomera-based compounds.
Iyo ine zvakare yakaderera glycemic index, zvinoreva kuti macarbohydrates anoshandurwa zvishoma nezvishoma kuita shuga yeropa, senge chirwere cheshuga kana prediabetes Iyo isarudzo yakanaka kune varwere.
Kudya mupunga muchena zvine mwero kune hutano.
Mupunga Unodyiwa Mberi?
“Mupunga unodyiwa usina kubikwa here?” "Pane zvakanakira here kudya mupunga mbishi?" Iyi ndiyo nyaya dzinoda kuziva nezve mupunga. Hedzinoi mhinduro…
Kudya mupunga mbishizvinogona kukonzera matambudziko akasiyana ehutano.
food poisoning
Kudya mupunga mbishi kana usina kuibva food poisoning inowedzera njodzi.
Izvi zvinodaro nekuti mupunga bacillus cereus ( cereus ) anogona kuchengeta mabhakitiriya anokuvadza akadai chidzidzo, yeB. cereus akawana kuti yaivepo munenge hafu yemupunga wekutengesa sampled.
B. cereusinowanikwa muvhu uye mupunga mbishi Imhando yebhakitiriya inosvibisa. Utachiona uhwu hunoita senhovo pakudya mbishi kuti urarame. kuona inogadzira spores inogona kubatsira.
Asi utachiona uhu hahunetse mupunga wakabikwa nekuti kutonhora kwakanyanya kunodzivirira kuwanda. Pamwe chete nemupunga mbishi, usina kubikwa, uye usina kuchengetwa zvakanaka, nzvimbo dzinotonhora dzinoita kuti uwedzere.
pamwe neB.cereus Chikafu chekudya chinosanganiswa chinozviratidza muchimiro chezviratidzo zvakadai sekusvotwa, kurutsa, dumbu remudumbu kana manyoka 15-30 maminetsi mushure mekushandisa.
matambudziko emudumbu
mupunga mbishiine macompound akawanda anogona kukonzera nyaya dzekugaya.
rudzi rweprotein inoshanda semushonga wezvipembenene chaiwo lectin inosanganisira. kuti lectins antinutrient anonzi nekuti anoderedza kugona kwemuviri kutora zvinovaka muviri.
Vanhu havagone kugaya lectins, saka vanopfuura nemudumbu vasina kuchinjika uye vanogona kukuvadza madziro emukati. Izvi zvinotungamirira kune zviratidzo zvakadai semanyoka uye kurutsa. Kazhinji, kana mupunga wabikwa, mazhinji emalectins aya anoparadzwa nekupisa.
Mamwe matambudziko ehutano
Mune zvimwe zviitiko, mupunga mbishi Kushuva kunogona kuva chiratidzo chechirwere chekudya chinonzi pica. Pica chirwere chinoreva havi yekudya kana zvinhu zvisina kudya kunovaka muviri.
Kunyange zvazvo pica isingawanzoitiki, inowanzoitika pakati pevana nevakadzi vane pamuviri. Muzviitiko zvakawanda ndezvenguva pfupi asi rubatsiro rwepfungwa runogona kudiwa.
Mari yakakura nekuda kwepica kudya mupunga mbishi, kuneta, kurwadziwa mudumbu, kurasikirwa nebvudzi, kukuvadzwa kwezino uye iron inoshaya anemia zvinogona kukonzera maside effects akadai
Pane zvakanakira here kudya mupunga mbishi?
kudya mupunga mbishi Hapana chimwe chibatsiro. Uyezve, kudya mupunga mbishiIzvo zvave zvichibatanidzwa nezvakawanda zvakaipa zvehutano mhedzisiro, kusanganisira kukuvara kwezino, kurasikirwa nebvudzi, kurwadziwa mudumbu, uye iron kushomeka anemia.
Semagumo;
mupunga muchena Kunyange zvazvo iri tsanga yakagadziridzwa uye isina kudya kunovaka muviri, haisati yakashata. Iyo yakaderera fiber yemukati inobatsira nenyaya dzekugaya. Zvisinei, mupunga une utano uye unovaka muviri.
Kudya mupunga mbishi kune njodzi uye kunogona kukonzera muchetura muchikafu.
Zvinyorwa Zvaunofanirwa Kuverenga
