Chii chinonzi Brown Rice? Benefits uye Nutritional Value

mupunga mutsvuku kana kuti zvimwe mupunga mutsvukuIine zvakawanda zvakanaka nekuti inogadzirwa nekubvisa nyuchi dzakatenderedza tsanga yemupunga, saka ine chikafu chakawanda kupfuura mupunga muchena.

Inopa huwandu hwakawanda hweprotein uye fiber. Iyo yakanakisa sosi yemanganese, magnesium, calcium, phosphorus, potassium, selenium, zingi uye iron. Uyezve, mupunga mutsvukuIine mavhitaminzi anokosha B1, B2, B3, B6, K uye E.

Chii chinonzi Brown Rice?

Zita reSainzi ""Oryza sativa" iyo isina kunatswa mupunga muchena form mupunga mutsvuku inozivikanwa se. Mhando iyi inowanikwa nekubvisa chete ganda rekunze remupunga uye inochengetedza nyuchi-yakazara bran layer.

mupunga mutsvukumagnesium, calcium, potasium, manganeseYakapfuma mune zvakakosha zvicherwa senge phosphorus, zinc, iron uye selenium. 

Mukuwedzera, vitamini B1 inonzi thiamine, vhitamini B2 inonzi riboflavin, niacin Iine mavhitamini anokosha akadai sevhitamini B3, vhitamini B6, vhitamini E uye vhitamini K. 

mupunga mutsvuku Iyo yakanaka sosi yemapuroteni uye ine hupfumi hwakawanda hwefiber. Pamusoro peizvi zvese, inopa akakosha emafuta acids akakosha kuchengetedza hutano hwakanaka.

Brown Rice Nutritional Value

Kapu imwe mupunga mutsvukuIyo n nutrient yemukati ndeyekutevera:

Calories: 216

Carbs: 44 gramu

Fiber: 3,5 gramu

Mafuta: 1,8 gramu

Mapuroteni: 5 gramu

Thiamine (B1): 12% yezvinodiwa zvezuva nezuva

Niacin (B3): 15% yezvinodiwa zvezuva nezuva

Pyridoxine (B6): 14% yezvinodiwa zvezuva nezuva

Pantothenic acid (B5): 6% yezvinodiwa zvezuva nezuva

Iron: 5% yeRDI

Magnesium: 21% yeRDI

Phosphorus: 16% yeRDI

Zinc: 8% yeRDI

Mhangura: 10% yeRDI

Manganese: 88% yeRDI

Selenium: 27% yeRDI

Iyi tsanga yakazara zvakare yakanaka sosi ye folate, riboflavin (B2), potassium uye calcium.

Pamusoro pe, mupunga mutsvuku Iyo yakakwirira kwazvo mu manganese. Iyi mineral isingazivikanwe yakakosha kune akawanda akakosha maitiro mumuviri, anosanganisira kukura kwebhonzo, kuporeswa kweronda, tsandanyama kubvongodzwa kwemasabolism, mashandiro etsinga, uye kudzora shuga yeropa.

Kushaikwa kweManganese kwakabatanidzwa nenjodzi yakawedzera yekuvandudza metabolic syndrome, bhonzo demineralization, kutadza kukura, uye kuderedzwa kubereka.

Kapu imwe chete yemupunga inopa zvinenge zvese zvinodiwa zvezuva nezuva kune ichi chikafu chakakosha.

mupunga mutsvukuPamusoro pekuve sosi yakanakisa yemavhitamini nemaminerari, inopawo zvine simba chirimwa makomisheni.

Semuenzaniso, ine phenols uye flavonoids, kirasi ye antioxidants inobatsira kudzivirira muviri kubva kune oxidative kusagadzikana.

Oxidative stressInobatanidzwa nehuwandu hwehutano hwehutano, kusanganisira chirwere chemwoyo, mamwe marudzi ekenza, uye kuchembera nguva isati yakwana.

mupunga mutsvukuIwo ma antioxidants aripo mairi anobatsira kudzivirira kukuvara kwesero kunokonzerwa nemamorekuru asina kugadzikana anonzi mahara radicals uye kuderedza kuzvimba mumuviri.

Ndeapi Mabhenefiti eBrown Rice?

Inodzora cholesterol level

mupunga mutsvukuIine mafuta anowanzoitika anobatsira kuchengetedza hutano hwakanaka hwecholesterol mumuviri.

mera mupunga wakasvinwaInogonawo kudzivirira kuwedzera kwe triglyceride content muropa nekuda kwekunwa doro zvakanyanya.

Inodzivirira kubva kumahara radical kukuvara

mupunga mutsvukuKuvapo kweakasimba antioxidants mu lilac inodzivirira muviri kubva kumahara radical kukuvara.

Iine superoxide dismutase, yakakosha antioxidant enzyme inodzivirira masero edu kubva mukukuvadzwa kweiyo oxidation, kunyanya panguva yekugadzira simba.

Inodzivirira zvirwere zvemoyo

Zvirwere zvemwoyo ndicho chimwe chezvikonzero zvikuru zverufu pasi rose. Artery occlusion nekuda kwekuvakwa kweplaque, nguva dzose mupunga mutsvuku kushandiswa kunogona kuderedzwa. Iyi incredible tsanga, mupfumi selenium Zvinobatsira kuti mwoyo ugare une utano nezviri mukati mawo.

Beneficial kune vane chirwere cheshuga

mupunga mutsvuku Yayo yakaderera glycemic index inobatsira kuenzanisa mazinga eshuga yeropa nekudzikisa kuburitswa kwe insulin mumuviri. Basa nguva dzose mupunga mutsvuku yakaratidza kuti kufambira mberi kwechirwere cheshuga kunogona kuderedzwa kusvika ku60% nekushandisa.

Mupunga webrown unokuita mutete here?

mupunga mutsvukuManganese inobatsira kugadzira mafuta akawandisa mumuviri. Iyo inowedzerawo basa reiyo antioxidant enzyme glutathione peroxidase. Inobatsirawo kuwedzera HDL cholesterol mazinga kurwisa kufutisa.

Inodzivirira cancer

mupunga mutsvukuInobatsira mukurwisa zvirwere zvegomarara zvakasiyana segomarara rezamu, gomarara remudumbu neleukemia.

mupunga mutsvukuKuvapo kwefiber uye ine simba antioxidants mairi inoita kuti ive chombo chakanakisa kurwisa cancer. Fiber iri pano inonamira kune muchetura unokonzera gomarara une ngozi.

mupunga mutsvuku Iyo ine zvakare yakakosha phenols senge ferulic acid, tricine uye caffeic acid, iyo inobatsira mukudzora kusingadzoreki kukura kwemazamu uye colon cancer maseru. Vatsvakurudzi vakasimbisawo antitumor properties yerudzi urwu rwemupunga.

Inodzivirira neuro-degenerative complications

mupunga mutsvukukunyanya kana yakamera, Chirwere cheAlzheimer Yakapfuma mugamma-aminobutyric acid, iyo inobatsira kudzivirira neurodegenerative kusagadzikana senge mera mupunga mutsvukuIzvo zvakakosha zvetii zvinobatsira kudzivirira iyo enzyme inokuvadza inozivikanwa se protylendopetidase.

Inobatsira kudzivirira kushaya hope

Tsanga iyi ine zvinhu zvinozorodza zvinokubatsira kurara murunyararo semwana mucheche.

mupunga mutsvukuhormone yekurara melatoninInobatsira kunatsiridza kunaka kwekurara. Inozorodza tsinga, izvo zvinosimbisa kutenderera kwehope.

Inodzivirira gallstones

Gallstones inokonzerwa nekuwanda kwe bile acids. mupunga mutsvukuIyo insoluble fiber inowanikwa mumusidhari inoderedza chiyero che bile acids yakavanzwa kubva muura, inowedzera kufamba kwechikafu uye kuderedza mikana yekugadzira gallstone.

Inochengetedza hutano hwemapfupa

mupunga mutsvuku, Vitamin D Yakapfuma mu magnesium, iyo, pamwe chete necalcium, inoonekwa sekudya kwakakosha kunodiwa kuchengetedza mapfupa ane hutano. Inobatsira mukudzivirira uye kurapwa kweosteoporosis uye mamwe matambudziko emapfupa. 

Inobatsira kune nervous system

mupunga mutsvukuInobatsira kuchengetedza kushanda zvakanaka kwetsinga uye uropi.

Metabolism yehuropi inokurumidzirwa nerubatsiro rwemaminerari akakosha senge manganese uye vhitamini B inowanikwa murudzi urwu rwemupunga. Zvakare, magnesium inobatsira kudzora tsandanyama uye tsinga. Iyo inodzora kubuda kamwe kamwe kwecalcium mumasero etsinga uye inodzivirira kukurumidza kushandiswa kwetsinga. Izvi zvinonyevenutsa tsandanyama netsinga uye zvinodzivirira kukokana kwakanyanya.

mupunga mutsvuku, iyo inobatsira kudzivirira zvirwere zvakasiyana-siyana zvine chokuita neuropi Vitamin E mupfumi maererano

inovandudza asima

Kugumisa mamiriro aya evaya vane asthma yehucheche mupunga mutsvuku vanofanira kushandisa.

Zvidzidzo nehove mupunga mutsvuku Zvave zvichiratidzwa kuti kudyiwa kwezviyo zvakadai seasthma uye kuputika kunoderedza zviratidzo ne50%.

Inochengetedza kusadzivirirwa kwakasimba

mupunga mutsvukuIyo yakazara nemaminerari akakosha, mavhitamini uye akakosha phenolic komisheni anobatsira kusimbisa immune system yemuviri. Inobatsirawo kukurumidzira kupora kubva kuhurwere, inopa muviri kuti ikwanise kurwisa zvirwere zviri nani.

Inobatsira vakadzi vanoyamwisa

mera mupunga mutsvuku kana yakamera mupunga mutsvukuinobatsira vanaamai vanoyamwisa.

Tsvakurudzo muvakadzi vanoyamwisa kunetayakasimbisa mhedzisiro yakanaka mukuderedzwa kwekuora mwoyo uye kusagadzikana kwepfungwa.

Iine anti-depressant properties

yakamera mupunga mutsvukuine anti-depressant properties uye inobatsira kurwisa kusagadzikana kwepfungwa.

tsvakurudzo, mupunga mutsvukute, kusuruvarayakaratidza kuvapo kweamino acids yakakosha yakadai se glycerin, GABA uye glutamine, iyo inoshanda kuderedza kushushikana uye kushungurudzika.

Inobatsira bowel kushanda

mupunga mutsvukuKuvapo kweinsoluble fiber mairi kunobatsira kugaya uye kunobatsira mukubuda kwakakodzera. Mvura inokweverwa muura nekuda kwekuvapo kwefiber, iyo inowedzera mvura yakawanda kune bowel movements, kudzivirira kuvimbiswa.

Inodzora candida mbiriso zvirwere

mupunga mutsvuku, pasi glycemic index Ndiyo yakanakisa sarudzo kune avo vanotambura necandida mbiriso hutachiona nekuda kwe

Muchiitiko ichi, kudya kweshuga uye starchy hakufaniri kuiswa muzvokudya, sezvo zvinowedzera dambudziko rekuputika. mupunga mutsvuku Yayo yakakwira fiber yemukati inobatsira iyo digestive system kuporesa candida kuwanda.

Chikafu chakakosha kuvana

Zviri nyore kugaya uye yakapfuma mufiber mupunga mutsvukuIcho chimwe chezvokudya zvakanakisisa zvevana. Yakapfuma muhuwandu hwezvikafu zvakaita secalcium, manganese, selenium nezvimwe zvinobatsira mukukura kwemwana.

Benefits yeBrown Rice yeGanda

Inopa ganda risina ruvara

mupunga mutsvukuIyo yakapfuma fiber yemukati uye mamwe mamineral akakosha anoshanda kuita kuti ganda rive risina gwapa. Zvakare, mapuroteni anowanikwa muzviyo izvi anozivikanwa kushanda seine simba exfoliant. Zvinokurudzira kukura kwesero uye kukurudzira kuyerera kweropa kuganda, zvichiita kuti ganda rive nehupenyu hwakanaka uye hunopenya.

Kuti uwane ganda risina ruvara, edza iyi recipe yakagadzirwa nemupunga webrown;

zvinhu

• 1/2 kapu yemupunga webrown
• 1 magirazi emvura
• 1 mbiya
• mabhora ekotoni akachena

Zvinoitwa sei?

– Isa mupunga mundiro yakachena wonyorovesa nemvura. Mirira anenge maminetsi gumi nemashanu kusvika chikafu chapinda mumvura.

– Svina musanganiswa, chengetedza mvura uye shandisa mupunga pakubika.

-Dhira bhora rakachena redonje mumvura uye geza kumeso kwako nemutsipa naro. Masisa zvinyoronyoro kwemaminitsi mashoma.

– Mirira maminitsi gumi kusvika musanganiswa waoma zvachose. Shamba nemvura yakajairika uye woomesa.

- Dzokorora maitiro aya mazuva ese kuti uwane kupenya kwakajeka.

Iyi nzira ichashanda se toner inoshanda ichibatsira kuderedza zvese zvinoonekwa zvirema.

Inodzivirira kuchembera nguva isati yakwana

yakazara mapuroteni mupunga mutsvukuKugadzirisa ganda rakakuvadzwa, rinodzivirira kubva kumakwinya, ganda rinosakara uye mitsetse yakanaka.

Kuchinja-chinja kwehuwandu hweshuga yeropa kunogona kukonzera kushungurudzika, chimwe chezvikonzero zvinokonzera kukwegura. mupunga mutsvukuIwo makabhohaidhiretsi akaomarara anowanikwa mutii anogona kudzivirira kuchembera nguva isati yakwana nekubatsira kudzora mazinga eshuga. 

Inochengetedza ganda elasticity

mupunga mutsvukuSelenium inobatsira kuchengetedza elasticity yeganda uye kuderedza kuzvimba kweganda. Rondedzero yemask kumeso inogona kuisirwa izvi ndeiyi inotevera:

zvinhu

• 2 tablespoons yemupunga wakasviba
• 1 tablespoons yoga yoga

Zvinoitwa sei?

-Kugadzira iyi mask yechiso, kutanga mupunga mutsvuku kugaya kusvikira zvanyanya.

– Sanganisa chipunu chimwe cheyoga yoga nehafu yechipunu yemupunga. Isa musanganiswa uyu pachiso chako chichangobva kugeza.

- Mushure mekumirira kwemaminetsi angangoita gumi, geza nemvura inodziya.

- Dzokorora maitiro aya kaviri pasvondo kuti uwane mhedzisiro yakanaka.

Kubudirira mukurapa kweacne

mupunga mutsvukuIyo yakazara ne antioxidants, mavhitaminzi, uye magnesium inodzivirira ganda kubva kumakwapa uye acne kubuda.

Insulin inogadzirwa uchishandisa mupunga chena inokonzeresa kugadzirwa kwesebum muganda. Yakawandisa sebum paganda inogona kukonzera acne kubuda. mupunga mutsvuku zvinobudirira inodzivisa dambudziko iri.

Inonyaradza kupisa uye inobatsira kuderedza hutsvuku hwakakomberedza acne. Nzira inogona kushandiswa pane iyi ndeiyi inotevera;

zvinhu

• 2 tablespoons yemvura yakasviba mupunga
• mabhora ekotoni

Zvinoitwa sei?

- Geza kumeso kwako zvakakwana. Soka bhora rekotoni mumvura yemupunga uye shandisa zvakananga kunzvimbo dzakakanganiswa.

– Mirira kuti aome. Zvinotora anenge maminitsi gumi kusvika gumi nemashanu. Geza uchishandisa mvura inodziya.

- Dzokorora nzira iyi mazuva matatu ega ega kuti uwane ganda risina mburwa.

Inogona kushandiswa kurapa eczema

mupunga mutsvukuIyo yakanyanya starch yemukati inoshanda mukubvisa eczema.

jira rakachena mvura yemupunga yakashamanyura mukati maro uye rova ​​zvinyoronyoro nzvimbo yakakanganiswa. Dzokorora nzira yacho kwemaminitsi mashanu uye rega iome. Izvo zvinodiwa kushandisa kurapwa uku kaviri pazuva kwemazuva gumi.

Inonyaradza mapundu uye kupiswa nezuva

mupunga mutsvukuIine high anti-inflammatory and cooling properties inogona kuporesa mapundu uye kupisa kwezuva. Inobatsira ganda kupora nekukurumidza uye kudzivirira chero mavanga.

Mabhenefiti eBrown Rice kune Bvudzi

Anoporesa bvudzi rakakanganiswa

Bvudzi rinoda huwandu hwemaminerari uye chikafu chekukura kune hutano. mupunga webrown sInobata ganda rine nzara nemidzi, inovadzivirira kubva pakuputsika, nokudaro kugumisa kuparara kwebvudzi.

Izvo zvinewo mapuroteni anokurudzira kukura kwesero uye kuyerera kweropa kumusoro, zvichiita kuti ive chinhu chakanakisa chekurapa bvudzi rakakanganisika. Heino mask recipe uchishandisa mupunga webrown kudzivirira bvudzi rakakuvara;

zvinhu

• 3-4 tablespoons yemupunga wakasviba
• 1 mazai
• 1 magirazi emvura

Zvinoitwa sei?

– Sanganisa mupunga nemuchena wezai woisa girazi remvura. Whisk musanganiswa uyu kuti uite furo shoma.

– Isa musanganiswa kubvudzi. Shamba mushure memaminitsi gumi. Inobatsira kuchenesa bvudzi, kubvisa tsvina uye mafuta akawanda.

- Dzokorora izvi kamwechete kana kaviri pavhiki kune bvudzi rakakanganiswa.

Inoshanda sechigadziriso chepanyama

mupunga mutsvukuIyo yakazara nekudya, fiber uye starch iyo inogona kubatsira kuita bvudzi ritete uye kupenya. Tevedza maitiro ari pazasi kuti ugadzire yako yakasikwa conditioner:

zvinhu

• 1 kapu yemvura yakasviba mupunga
• 3-4 madonhwe erosemary / geranium / lavender kana chero mamwe mafuta akakosha esarudzo yako

Zvinoitwa sei?

- Kapu imwe mvura yemupunga yakashamaWedzera madonhwe mashomanana emafuta anokosha kwairi uye rega isanganise zvakanaka.

- Mushure mekugeza neshampoo, isa musanganiswa uyu kubvudzi rako.

– Mira kwemaminetsi gumi kusvika gumi nemashanu, wozogeza nemvura inotonhora.

– Dzokorora nzira iyi pakugeza kwega kwega.

Inobatsira kurapa dandruff

mupunga mutsvukuYakapfuma mu selenium, mineral inozivikanwa kuderedza dandruff. Kushandiswa kwayo nguva dzose kunotsigirawo kukura kwebvudzi rine utano.

Chaunofanirwa kuita kukwiza vhudzi nemusoro nemvura ichangogadzirwa yemupunga kaviri pasvondo. Iyi nzira ichave nechokwadi chekuyerera kweropa uye chikafu kune vhudzi rako follicles.

Ko Brown Rice Inokuvadza?

zvinogona kukonzera zvinetso zvakakomba kana zvikafuratirwa. mupunga mutsvuku Panogona kuva nemigumisiro yakawanda uye njodzi dzehutano dzine chokuita nazvo

Kune vamwe vanhu, kunyanya avo vane soy, nut uye gluten allergies mupunga mutsvuku anogona kunge ari allergic. 

Yakabikwa mufiriji kwemazuva anopfuura matanhatu mupunga mutsvuku usazvivanze. Nekufamba kwenguva, nharaunda-yakapfuma-zvikafu inogona kuita senzvimbo yekuberekera mamwe ma microorganisms.

Muhuwandu hukuru, ine arsenic yakanyanya kuwanda iyo inogona kukonzera kutadza kwenhengo, kukuvara kwetishu uye kufa kwekupedzisira. mupunga mutsvuku Dzivisa kuishandisa.

Unoda mupunga webrown here? Unoshandisa kupi mupunga webrown kunze kwemupunga?